January 28, 2025 • 36 mins
This week, Leanne and Susie shine a spotlight on the wellness industry, exposing the misleading claims behind many popular supplements. They also explore groundbreaking research linking Omega-3 intake to a 49% reduction in Alzheimer’s risk and share simple, actionable advice to protect your brain health. Plus, as schools return, they discuss back-to-school nutrition, including:
- Top Sandwich Toppers: Healthy, budget-friendly alternatives to processed meats.
- Snack Bar Review: The new low-sugar oat slice—does it stack up?
- Wellness Industry Myths: Why many supplements might be wasting your money.
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
When you hear the word wellness, what do you think of?
Speaker 2 (00:03):
Maybe your mental health, maybe you think of green smoothies
and shakes, or maybe it's one of the growing ranges
of diet related supplements that are being heavily marketed based
on the topic of wellness. Well In today's episode of
The Nutrition Couch, we chat the growth in wellness supplements
and why does not necessarily mean that it's credible or
it actually works. Hi, I'm Leanne Wood and I'm Cuzzi Burrow,
(00:27):
and together we bring you The Nutrition Couch, the weekly
podcast that keeps you up to date on everything that
you need to know in the world of nutrition as
well as all things wellness. We also have some powerful
new data that links diet to Alzheimer's disease risk. And
as fools start to return, we have another snackbar to
review and our listen question is on the best school
(00:47):
sandwich top its. So to kick us off today, Susie,
we are talking all about the downsides of wellness because
we talk about the podcast a lot and how social
media is wonderful and it's given us so much access
to free information. But I guess the downside or the
dark side of the wellness industry. That is, it just
means that anybody, no matter who they are, credible or not,
(01:09):
can post anything on social media. And with that, I
guess the people who make the most noise on social media,
who say the most outlandish things, they tend to get
the most exposure. You know, they're looking at eleven twenty
million views and the post is just ridiculous. It has
no credibility or no science to actually back it. So
there is a downside of social media, isn't there?
Speaker 3 (01:32):
Certainly?
Speaker 4 (01:32):
And I think it's even greater than that. I think
it's in the case of this idea of wellness. It's
a nice term. We all like it, but there's no
real scientific definition of that. It's very wishy washy. And
what that means is that people with literally no qualifications
can grab it and put it on anything that they
want to sell. And it has this holistic health association
(01:54):
and a couple of things across my path recently, it
was online You're right on Instagram and I thought, oh,
I haven't heard of that supplement before. It sounds sort
of like it's been formulated for women. And when I've
had a look, the people formulating it have got not
a scrap of qualification, So they're not scientists, they're not dieticians,
they're not medical doctors. There's no real and I would
(02:16):
say tertiary level education qualification. And certainly we've seen that
in recent years with influencers, you know, looking at the
time to think, right, how can we make some coin
after our stint on reality TV, Etcas Finished and suddenly
producing a range of supplements generally marketed to women or
obviously we work in a female space, so we sort
of just see those mainly, and whether it's for skin
(02:38):
health or glowing skin, or a better night's sleep or
very hot right now, of course it is perimenopause. And
it seems that every second influencer person has got a
supplement range or something they're trying to sell. And I
actually have fundamental issues with it because we as dietitians
have formulated a range of scientifically based formulations. So at
(02:59):
the moment, we've got approtein powder, a hot chocolate and
the latest one which is a women's creating blend. But
we are qualified, leant, we know how much of the
additions are evidence based. We know how to combine different nutrients,
we know nutrients when it's too much. What shouldn't be
put together why we're using it. Whereas when I've taken
(03:19):
a closer look at some of these wellness supplements, and
actually they might have a very tiny amount of the
clinical supplement product that they're formulating with, they still claim
it's got it. They claim that it's good for skin
or hormones or whatever are and there's actually no evidence
for it at all. And I think it's so grossly misleading.
(03:40):
And I think the fact that's so poorly regulated as
an industry is terrible for consumers because what that translates
to into normal people is you guys are spending forty
fifty one hundred dollars on something that has very little
active product in it. It's not proven to work, it
hasn't been tested clinically, but it's basically a hot influencer
or model or whoever putting their face in name to
(04:01):
it and saying that I look great and I use this.
But it's got to have an evidence space. It's got
to have someone who's qualified, and unfortunately Leanna certificate in
nutrition is not enough, Like you need a tertiary level qualification.
These supplements have consequences, you know, we've been looking recently.
It's what we call stacking. So what we often see
in clinical practice is our clients having many different sources
(04:23):
of vitamins and minerals in the diet. So they might
take a multivitamin, they then may take a protein powder,
then they may be having a collagen or something for sleep,
and all of a sudden, when we look at the
micronutrients they're consuming, they're just way too much and that's
not healthy either. There are consequences to this, but because
it's so far down the line of what's dangerous or
what's a concern, it never gets looked at or reported.
(04:44):
But what I would say and what I want to
take home for our listeners today is if you're buying
supplements from someone who's formulated and not qualified, you're probably
wasting your money because when we take a close look
at them, very few of them have got clinical and
evidence behind them. And it's basically people because you can
absolutely make a lot of money off supplements. You know,
the supplement industry is enormous, and people are very keen
(05:07):
to throw some money at an issue, whether it's bloating,
whether it's fatigue, whether it's energy, whether it's glowing skin.
But you've got to check that you're actually getting what
you pay for because sometimes we look at the markups
and we think that is appalling, like you're selling something
for you know, five times what it costs to produce
it more and it's just not good, you know, and
someone's making a lot of money, but it's often at
(05:28):
your expense. So I think, just be careful, you know,
check the qualifications of the people talking about It. Doesn't
matter how confident they are, because in my experience land
the less people know, the more confident they are because
they're not aware of the breadth of what they're saying.
So they're very happy to get up there and claim
it does this and it works for me. And because
it's not consequences for them, they're not qualified professional, it
(05:48):
doesn't bother them. If it hurts someone, they're not going
to be sued like we are, Whereas as professionals, we
have a requirement to make sure that any claims we
make or stay, you know, we're answerable to someone. So
I think you do have to be really careful. And
straight away I go to the websites and I have
a look, and I'm looking about us and I see
no science degree, and I think, h here we go,
And sure enough, it's another group who've got the best
(06:09):
of intentions, but they're just basically operating outside their area
of expertise. It would be like someone who has an
interest in brain health giving advice on neuro or you know,
I like to potter around and cut things up.
Speaker 3 (06:22):
I'll just give you a little operation. It shouldn't be
like that.
Speaker 4 (06:24):
It should be much more regulated. So I think as
soon as it's wellness and whether it's influencers, check their qualification.
I guarantee you there's very rarely a science degree there.
Speaker 2 (06:33):
Hundred percent, because they're like, it's the celebrities, you know,
they've had their little stint on The Bachelor, they've got
a podcast, and now they're trying to, you know, launch
a brand of supplement because the reality is that they
look good based on genetics or that's just a lifestyle choice.
Speaker 1 (06:45):
For them whatnot.
Speaker 2 (06:46):
But that doesn't then translate because you look good and
you've developed a supplement doesn't mean that if everyone takes it,
they'll look as good as you.
Speaker 1 (06:52):
And I've spent probably a good hour.
Speaker 2 (06:54):
Plus this week looking up some things for clients where
they've sent me, they've said, hey, what do you think
about this? Or you know, they have a new client
with me and they're like, I'm taking this, should I
continue to take it? And when I look into it
a there's the issue that the person who developed it,
the brand itself isn't actually backed by research or science
like you mentioned. The second issue is that they have
all of these claims being like, okay, it's all scientific
(07:15):
over the webs, that our ingredients are based on studies
and research. When you actually look at those studies in research,
they don't have the correct clinical dose in there to
actually make it an effective product. So as an example,
it might show that a study as a random example,
this isn't true. But as a random example, you need
to take ten milligrams of something, and there was a
(07:36):
small research study that showed that that improved your skin
health as an example, this brand has taken that put
the study all over their website. The first issue is
that that wasn't really a robust study to begin with.
It was a small study. It didn't say a equal
be It just kind of linked the two together, but
there wasn't conclusive evidence. That's the first issue. The second
issue is that the brand saying, oh, there's all this
(07:56):
research to back our product is so wonderful. We're based
on science. When you look at the ingredient list, they've
got point one of a milligram in the product, not
ten milligrams to get the effective dose. They've got point one.
So they're claiming that their product has these research backed
ingredients in it nowhere near the effective clinical dose. Because
if you were a scientist and you understood when research happens,
(08:18):
there has to be a clinical amount or a dose
to have an effect on that person. Right, if you
don't have the correct clinical dose, if you're giving someone
half that dose to a tenth of the dose or
one hundredth of that dose, you might be getting that
special ingredient, that research based ingredient in there, but you're
not going to get the clinical effect. Because that's the
whole point of research. It's to say how much of
(08:40):
this particular compound or ingredient do we need to get
a good clinical effect, and is there going to be
more effective We then double that amount or triple that amount.
So generally, with research, it'll say you can get a
great clinical dose from taking for example, ten to fifteen
milligrams of X ingredient. More than that may be dangerous.
It's not going to give you any further benefits. As clinicians,
(09:01):
as science based dietitians, we would say to clients, all right,
we need to take at least ten milligrams, but more
is not better. Don't exceed fifteen milligrams of that particular ingredient.
And that is the main issue I see with the
majority of wellness supplements on the market. Some of them
claim to have science. Some of them are just outright
a total sham. You know, they've docted their reviews, the
products are sham and they're just using their you know,
(09:23):
Instagram influence in good genetics to sell their brand. Shame
on them, but that's what happens to some of them.
The other half is saying that they're based on science,
but they're really not because they don't have effective clinical
doses in their products who actually make a difference long term.
And I've seen that so much, particularly in the brain
space and we're going to talk a little bit about
brain House today, but that's a big one. I've seen
(09:44):
a lot of even brands because you and I are
technically influencers as well, you know, we have large followings,
we have people that trust us. Wait, we're influential people, right,
We're not the same as a bikini influencer, but we're
influential people. We have degrees and qualifications behind us. So
we were with brands as well to promote better products.
And I've certainly been sent a lot of products where
(10:04):
people have been like, hey, can you look at this.
This is good from a cognitive perspective, it's good for
stress or skin, And when I've looked at the ingredients,
I'm said, I can't work with you because the ingredients
there's not enough clinical dose in there to actually make
a difference. So that's probably my biggest gripe with the
wellness industry is that you just need to have enough
of that ingredient in there to actually take a clinical
and make a clinical benefit. If not, you're just you're
(10:26):
taking expensive supplements for actually no reason.
Speaker 3 (10:29):
One hundred percent.
Speaker 4 (10:29):
And I think sometimes we have that belief that the
more you pay, the better it will be. But just
about being an influencer, I had a horrifying story related
to me that someone had said that I'd been at
a restaurant when I was away in Yamber and someone
had taken a photo of me and sent it to
their friend. And I was so horrified, right because I
just felt violated, like I would definitely certainly not have
(10:49):
been looking at my best and I thought they probably
had a terrible angle, and I just thought, Oh, you've
got to be so careful, don't you like any.
Speaker 1 (10:55):
That's the influencer.
Speaker 3 (10:56):
That's a whole different story.
Speaker 4 (10:59):
But I think the other thing that if people want
to understand the way it works. So when Leanne and
I want to formulate a product, we're basically looking for
strong clinical studies with outcome, and then we go and
research the amounts of evidence based additions that we want.
Speaker 3 (11:15):
If there's anything that will not.
Speaker 4 (11:17):
Be agreeable with other ingredients, what else have we got
our range, etc. But I tell you, when people who
don't have a qualification, all they do is they look
in the market. They see what's out there. So if
there's five hot chocolates out there developed by influencers or celebrities,
they have a look at it, they copy it, and
they change it slightly. Now the issue with that over
time is keep in mind the original person who did
(11:38):
it again is probably not qualified. So you're never coming
from a place of evidence based but the people formulating say,
we've researched the market, but the market doesn't have a
firm baseline, which is why I feel that if it
doesn't come from someone who's a health professional and a
qualified health professional, in my experience, very rarely is it
great quality stuff. And I've just also had a reference
(11:59):
of a skin care company. When they go to market,
you'll find in their key stakeholders or shareholders there's usually
a pharmacist there formulating. So that's the other thing you
want to see on a website or reference that there's
a pharmacist or someone who actually is formulating. But if
they don't declare that, they're probably just getting what everyone
else is doing and adjusting it for their brand and
(12:19):
then selling it.
Speaker 3 (12:20):
And it's yeah, I have big issues.
Speaker 4 (12:22):
So I don't know what the answer is because I
don't think it's going to be regulated anytime soon. More
that if you're buying and paying a lot of money
as well, you know, sixty seventy dollars for hot chocolate
and like all powders, like one hundred plus dollars for
a greens powder. Like I'm just like there's no way
you would be getting that value for money as a dietitian,
I just don't see it. You know, I'd rather you
(12:44):
spend one hundred dollars on ten green smoothies.
Speaker 3 (12:46):
You'll get more nutrition from that. Is that enough of
a rent? Do you think?
Speaker 1 (12:49):
Thanksactly?
Speaker 3 (12:51):
Okay?
Speaker 4 (12:51):
Movieg Because all week Lamb was sending me like, look
at this, look at what they're claiming, look at the
name looking and Leanne is a lot later at night
than I and I'll wake up and I'll get this
barrage of text messages and I'm like, oh, I'm just
like tired already at six am. So anyway, that's where
it came from. But we promised we went around too much.
But yeah, we just want you to be careful and
(13:11):
not waste your money ultimately, because let's be honest, at
the moment, the cost of living is through the roof,
and if you are spending, you want to make sure
you're getting your money's worth.
Speaker 3 (13:18):
All right, Lynne?
Speaker 2 (13:19):
Were you?
Speaker 3 (13:19):
Also?
Speaker 4 (13:19):
One of the things that you sent me in a
manic panic or one night was some actual amazing data
as well, which I thought, Wow, that's a good find,
and I think you'd snapshot from a neuroscientist who is online,
and it was some data from the Framingham Offspring Study,
which for anyone who is across different scientific studies, the
Framingham Heart Study has been going since the nineteen forties
(13:42):
and basically is one of the world's biggest studies looking
at heart disease risk factors. And now this cohort is
the children of the original Framingham Health Study, and there
was some really fantastic data that looked at the risk
of developing Alzheimer's disease, which is such a big issue.
Everyone listening will know someone who's impacted by dementia, whether
(14:04):
it's Alzheimer's or cognitive decline. And with a population who
is living longer, you know these cohorts. I always say
to my clients of women who are in their fifties
may live to one hundred if things go to plan.
It really is about preventing neurodegenerative delay and decline, because
it's no good being alive if your brain doesn't work,
let's be honest. So this was some really strong data
(14:25):
because the data that was put up by the I
think she's I think she is a neuroscientist. Certain if
she's a neurosurgeon. I'll find her name in a second.
But it reported a significant reduction in Alzheimer's disease risk
based on what we call the DHA profile of the
blood cell. So basically what that means is when we're
(14:45):
looking at certain health markers, one of the things you
can test, similar to you can test the glucose levels
over three months and your blood glucose control via HbA
one C. You can also infer a MEAGA three status
by what we call DHA, which is one of the
long chain FA's found primarily in oily fish. The Offspring
study started in nineteen seventy one and now consists of
(15:07):
over five thousand men and women age right between five
and seventy and so this is data looking specifically at
that group of people, and this was published back in
twenty twenty two, and it was looking I was reading
through almost fifteen hundred dementia free participants who were older
than sixty five, so certainly looking at a specific demographic
(15:31):
and they found in a seven year follow up of
that group of people that was one hundred and thirty
cases of Alzheimer's disease diagnosed. But when they were looking
at the different blood test markers of health. They found
that what they called the red blood cell DHA, which
is an indirect measure of a Mega three intake, there
was a forty nine percent lower risk of developing Alzheimer's
(15:54):
disease from the group who had the highest overall, it
would have been intake of Amiga three, because that's what
we're inferring compared to the lowest. Now why that is
so interesting and relevant at the moment is not only
do all of us want to prevent neuro degenerative delay,
and particularly podcastists listening who have got parents in their
seventies and eighties, which there's a lot of people, is
(16:17):
that we spoke last weekly out about seed oils and
how perhaps it was a little bit misconstrued just saying
seed oils are bad. But what we can learn from
this is that we probably all need to consume more
Amega three fat and in particular oily fish. And I
do consult to tas Ou, which is a seafood company
in Australia, and of course they're primarily known for Tasau
(16:39):
Aussie salmon. But the reason I've consulted to them for
almost ten years is that I know how powerful it
is to have a high intake of amiga three fat
when it comes to overall health and well being, because
as we discussed in last week's episode, and if you
haven't listened, I strongly encourage you to when it comes
to inflammation, neurocognitive delay, risk of a number of disease states.
(17:00):
It's not about popping the amiga three capsule or even
having salmon a couple of times a week. It's about
the dietary pattern you have every day, and that comes
down to minimizing your intake of ultra processed foods and
hence minimizing your intake of vegetaboil, and also really focusing
on foods that are naturally high in amega three fat,
because while you can supplement, there is nothing as good
(17:21):
in the body than comes from natural whole foods, because
there is a synergistic effect of absorption into that cell
when you have a meal of a range of nutrients
that will be far health promoting. And this, whilst it's
nice to see strong data like this Land, this isn't new.
We have known that countries who have a high intake
of amiga three fats a lot of seafood in their
diet a lot of nuts and seeds have always had
(17:43):
lower heart disease risk factors, and now we've got strong
evidence to also show it appears to be closely linked
to the risk of developing Alzheimer's disease. So all of
us will benefit if you're a fish and seafood eater
from eating more oily fish. And keep in mind, all
fish and all seafood is good for us. You know,
Tinsuna is good, shellfish is good, whitefish is good, but
the highest natural intake comes from that deep sea oily fish.
(18:05):
So with the salmon, fresh salmon great if you can
afford it, but also tin salmon, tin sardines, mackerel, once
or twice a week is not enough. You know, I
would be encouraging people to have it at least three
to four times in some format, and a serve of
a Mega three rich plant sources of nuts and seeds,
so things like your flax seed oil, lin seeds, walnuts,
(18:25):
papedas every day, and that is what the dietary pattern,
which gives the amounts in the cell to drown out
the process fats and make sure the body has access
to those natural anti inflammatories which help basically cognitive function
and prevent cognitive delay because they help the transmission and
the communication between cells because they keep those blood vessels
(18:47):
more fluid, more flexible, and that's ultimately what prevents cognitive delay,
which slows everything down because the cell is not as
healthy and functioning as optimally as before. So I hadn't
seen that data before LEAD and that was quite pronounced,
like forty nine percent difference, which they estimate DeLay's cognitive
decline by up to five years. So if you were
(19:08):
going to get Alzheimer's at eighty you might not get
it to eighty five. That's significant when it comes to
quality of life for those of us who are hoping
to live a long and healthy life.
Speaker 2 (19:16):
Huge, huge numbers, and it's something that you need to
start doing now, like it's too late. By the time
you start, you know, losing your memory a little bit.
You get diagnosed with early stages too late, Like if
you're listening and you're in your twenties, your thirties or forties,
even your fifties, start now, and if you truly truly
don't like it, or you have you know, like a
strong dislike to it, or there's someone in your household
with an allergen. You need to start supplementation and check
(19:39):
with your doctor, check with your dietitian. Like we think
that there's so much free advice online than there is,
but for some reason this time, like people just have
this real issue with seeing a dietitian. Just book in
and make sure that your dart is optimized because so
many preventable diseases and not that we know that Alzheimer's
is preventable, but like Susie said, there's so many diet
and life lifestyle things that we can.
Speaker 1 (20:01):
Two to even delay you getting that.
Speaker 2 (20:03):
Like if you can get it at eighty five instead
of eighty or seventy five, that's going to give you
five to ten more amazing years with your family, with
your loved ones. So now is the time to book
in with a credible dietitian. Make sure they're a dietitian,
not somebody not you know, a wellness influencer online. Make
sure that they're highly qualified, and just have a thorough
read of your diet because, like we talked about last week,
(20:24):
if you're getting the wrong mix of Amiga threes versus
a Mega six, your body is going to have more
of that inflammation over time. And that's what they think
causes this level of kind of Alzheimer's as well as
those red bloodshells they're sort of inflamed over time. Like
it's not one thing that makes the body inflamed or
the red blood cells inflamed. It's a combination of things
over years, if not decades, in decades that then causes
(20:47):
some of these diseases longer terms. So if you're sitting
on the fence and you're like, look, I like fish,
but I kind of forget to eat it, Like now
is the time to make a really conscious effort two
to three times a week and.
Speaker 1 (20:58):
Put it with foods that you like.
Speaker 2 (21:00):
It doesn't have to be salmon with brown rice and
steam broccoli, like you can make it taste good. That
The one great thing I love about Instagram is all
of the free recipes. I have clients left, right and
center sending me all of these recipes they find. So
use these wellness influences for great recipes, not so much
nutrition advice, because they do they make some delicious recipes.
I've had a time come across my desk this week
(21:21):
I think, gosh, that's delicious. I'm going to make that myself.
So there is a ton of free recipes online and
you know, make your food taste good well. And that
also brings me to another point. One of the first foods.
If you've got a little baby in the house, start
them on sardines. It's an amazing first food for babies.
Like not when they're like sort of six months, like
a little bit older. Crush it up and the sardines
(21:42):
is an amazing food for babies and toddlers. But if
you've never given your kid sardines, and you try to
give a three year old sardines, they won't want a
bar of it, like it's smelly, it's not so great.
But if you start babies on it early and they're
familiar with it, like both of my girls eat salmon,
and I'm sure your boys do too, Susie, because we've
given it to them from such a young age. It's
almost like an apple or a rice cake, like it's
(22:02):
so familiar to them. So if you've got young children
in your household, start them early on those healthy Amiga
threes because it's a lifelong habit that you want to
ingrain as an adult. Have so many of my adult
clients who struggle to eat salmon because they just never
really had it as an adult, and it just makes
it so hard to start eating because it is a
kind of it's.
Speaker 1 (22:20):
A strong taste, isn't it?
Speaker 2 (22:22):
Particularly sardines, But salmons and sardines are your best bet
unless you're following a plant based out. You need to
be having multiple serves of you know, your flax seed,
your walnut, your cheer every day to even get close
to that, and you probably also want to consider supplementation.
Speaker 4 (22:36):
True, I was going to finish off with that because
certainly there's people listening who might have a fish allergy
who don't like fish.
Speaker 3 (22:42):
So what's the next best option?
Speaker 4 (22:44):
The plant sources of a Mega three so I say
the suin linseed breads, the munch snacks, the walnuts. It's
not as readily absorbed, but if you have a high intake,
it's still worth definitely increasing your intake and focusing on
those on a daily basis. A couple of two or
three serves I would have so one of nuts and
seeds and good quality so it in seed bread. If
you can tolerate a fish or supplement, I would say
(23:04):
it's still worth taking it. A high dose a Mega
three mice to say, always take it at night and
even try freezing them so they don't.
Speaker 3 (23:10):
Repeat on you.
Speaker 4 (23:11):
Then if you allergic and really can't have that or
don't tolerate supplementation, the next best, I would say, flax
seeds up. What would you say, actually algae oil?
Speaker 3 (23:20):
Algae oil? Does that smell fishy though?
Speaker 2 (23:22):
Yeah, but it's a it's a better conversion, like it
will freeze if you tolerated, or put it in some
juice or like mix it in something.
Speaker 1 (23:31):
Maybe put it.
Speaker 2 (23:32):
I don't know, but it's actually a better conversion because
flax seed oil is only AH and the body has
to then convert sorry, the ala. It has to convert
the ala back to EPA and DHG, so we don't
actually know how much the body uptakes after that conversion.
Speaker 3 (23:47):
Yeah, it's more. If people don't like seafood anything.
Speaker 1 (23:50):
Yeah, well your best better is actually argu oil.
Speaker 3 (23:52):
Yeah, but that's still seafoody though it's still fishy.
Speaker 1 (23:55):
Yeah, but it's plant based. That's the gold standard. Put it.
Speaker 3 (23:59):
I mean, if you don't like it, yoko flax.
Speaker 2 (24:00):
So yeah, just so it's just not as converted, it's
not as well converted.
Speaker 1 (24:05):
Just so people know, that.
Speaker 2 (24:05):
I think a lot of people think that flax oil
is the best, but our go oil is actually scientifically
it's far better.
Speaker 4 (24:11):
Okay, all right, good tip. I actually like flax seed
oil for dry eyes. I know there's a lot of
girls listening with dry eyes, all right, Leanne. Now, I
had an interesting chat with a client this week about
the music bar section of the supermarket and she said
to me, have you noticed that?
Speaker 3 (24:27):
Actually I tee who it was.
Speaker 4 (24:29):
It was Cassis Spars from Twisted Frozen Yogurt, who is
the CEO of that amazing company, And we were just
talking about different sections of the supermarket and she said,
have you noticed that music bars are just mostly like
chocolate bars? And I thought, actually, I had a closer
look because I don't actually.
Speaker 3 (24:44):
Routinely buy those.
Speaker 4 (24:45):
My boys don't love music bars, and I usually know
the good ones, and it's back to school, so I've
been through them a bit more.
Speaker 3 (24:50):
But she's absolutely.
Speaker 4 (24:51):
Rightly, Anne, have you had a look lately like they're
all chop covered, chock coated, like drizzled.
Speaker 3 (24:57):
And I'm thinking, yeah, she's actually right. Peace.
Speaker 4 (25:00):
Obviously, just buying music bars is that healthier treat. But
there is a lot of chocolate going on out there,
and I found a new one that I hadn't seen.
Have you seen this Uncle Toby's Low sugar Oat Slice.
Speaker 2 (25:10):
No, I haven't seen them, but I will say there
are a ton of them. And I kind of go
into that aisle to get the pretzels and I buy
my kids those little packs of bluey crackers and I
don't really do musli bars at all, but yeah, there's
so many of them, and you're right, they're all drizzled
and covered.
Speaker 4 (25:23):
Shinkeito coconut ruff like. I was like, oh my god,
she's actually right, and I hadn't picked that up. So
I was really grateful for the insight because I thought
it's worth their chat. But I found these ones I
thought relevant for our product review given it is still
back to school season. So these are a new product
from Uncle Toby's Low Sugar Oat sliced chocolate Brownie. Now
there's a couple of flavors, but they do all have chocolate.
It's retailing for six dollars seventy and I think it's
(25:44):
five Can you say that is five bars? Those six
bars so over a dollar a bar, So I don't
think it's overly cost effective. I wouldn't buy them unless
they are half priced. It's got a four star health rating.
Speaker 3 (25:54):
So the new.
Speaker 4 (25:54):
Ingredients are and I've just given this Tillian cold, so
let's see what she says about them. So the first
ingredient is a whole grain rolled oa. It's at thirty
six point five percent, which we like. We do like
a whole grain base and whole meal wheat flour. And
then next is chickery root fiber to bump the numbers up. There,
there's glycerol. They're using a sweetenlian to get low sugar,
(26:15):
so they're using xyleot hole. Then it's margarine, which we
don't like because we know that's so heavily processed. Fat,
mulsifiers sue lethus and flavor preservative, and the ingredient listlian
is long. What is that like thirty ingredients on there, it's.
Speaker 1 (26:28):
Pretty big long, that's long. Yeah. Yeah.
Speaker 4 (26:32):
So energy almost one hundred calper bar, about ninety calories
per bar, almost two grams of protein, pretty insignificant. The
saturated fat and fat overall is quite high at six
percent saturated, but it's only three point four grams of
total fat per bar because they're little and so here's
the kicker. So seven point nine grams of car but
they're only one gram of sugars because they're using that
xylo hole and less sugar to get the sweetness. It's
(26:55):
only got two point five grams of dietary fiber. They're
using the chickery root to get that upper little bit.
It's almost three. But this is one of these ultra
processed foods which is masquerading as healthy, and it's basically
still a pretty heavily processed bar with just less sugar.
But yeah, I don't know.
Speaker 3 (27:13):
What do you reckon?
Speaker 1 (27:14):
Who are they? Are they marketing music? Kids? Who are
they marketed at? Do you think?
Speaker 3 (27:17):
I don't know. I don't know kids are they?
Speaker 2 (27:21):
I wouldn't give that to kids, and I would never
give that to my clients either. I think I think
probably adults with the low sugar.
Speaker 1 (27:27):
I don't know.
Speaker 4 (27:28):
Yeah, so someone. I don't know if people are buying it,
because we've spoken before. I know clients love the no shoe.
My clients will have no shoe because it's like a
dessert product, do you know what I mean? Like after dinner,
it feels like a stickers bar. Whereas to me this
sort of middle ground. I don't know where it fits either,
but I thought, just how interesting, Like they're now just
pulling the sugar out and replacing it. It's got a
(27:50):
whole grain base, so there's some positives I'd give it, like,
I don't know, five, six out of ten, Yeah, not much,
but I myself wouldn't eat it, or I don't. I
don't use bars like this generally my meal plans. Occasionally
I'll use like nut bars for travel and a convenient
snack on the go, but I'm always trying to really
go to whole food because I find people just eat
these bars so quickly and not fool because I bought
(28:12):
actually I think I bought the chickto or one of
those flavored ones for my boys at the beach. Like
I thought, I'm just going to buy a packet and
see if they have them at the beach rather than
spending a fortune at the shop. And they did like them.
They're middle again, they're not overly healthy. They're better than
a chocolate bar, but they are tiny, like two three bites.
They're gone like there's not a huge amount of full
factor there. And I said to the boys, do you
(28:33):
want them?
Speaker 3 (28:33):
For school.
Speaker 4 (28:34):
They're like, nah, so yeah, I just find it interesting
that they're all popping up and it's hard to navigate
that section because there is a lot of chocolate.
Speaker 3 (28:41):
I agree, one hundred percent going on.
Speaker 2 (28:43):
Yeah, but this is also the definition of an ultra
process food. And what really, I guess annoys me online
is when I see a lot of like pts who
are like, I'm a fat loss coach for women, It's like, okay,
you and me are fat loss coaches for women, but
we do it very differently.
Speaker 3 (28:56):
We have a whole.
Speaker 2 (28:57):
Food base and a lot of and I'm not saying
all ptas, because there are some great ones out there,
but a lot of pts are working outside of their scope.
They're giving out nutrition advice they really probably shouldn't, and
they're doing you know, the macro tracking. So on paper,
does this bar look good from a macro perspective, Yeah,
Like it's less than one hundred calories, it's got a
couple of grams of protein, a couple of grams of fiber,
and only one gram of sugar. The nutrition information the
(29:20):
macros look good, But when you take a look at
that ingredient list, that is an ultra processed food, and
by definition, an ultra processed food is generally something that
has ingredients in there that you wouldn't find in a
normal kitchen. Like what are we talking about. I don't
have chicken root fiber in my kitchen. I don't have
good stroll in my kitchen. I don't have xylotol in
my kitchen. I don't have margarine in my fridge. I
(29:42):
don't have extra vegetable fats in my fridge. I don't
have what is adronus milk fats in my kitchen. I
don't have emulsifiers in my kitchen. I don't have sweeten
amelatole in my kitchen. I don't have further emulsifies like
so less than in my kitchen. I don't have raising agents.
That's the definition of an ultra processed food because companies
are using a lot of these things to make these
(30:02):
foods more shelf stable. Because I was looking at someone
and she was some sort of scientist, and she was
comparing a shop bought banana bread to something like how
you would make banana bread in your home.
Speaker 1 (30:12):
And obviously, like in a shop, if.
Speaker 2 (30:13):
You put a home cooked wholes and banana bread on
a shelf it's going to go moldy in like three days,
So I get that companies need to add ingredients to
it to prolong the shelf life. And these sorts of things. Yeah,
maybe if you're traveling, but this isn't an everyday lunchbox thing,
or this isn't something that I'd want my clients having
in the office every day. I'd rather them have an
apple and a Greek yoga if they wanted something sweet,
(30:35):
or a couple of squares of lint and you know,
a packet of roasted chickpeas or something to get in
natural sources of carbs and fiber and a little bit
of more natural sweetness. I'm not saying chocolate's natural, but again,
you're going to get far more satisfaction from a crunchy,
salty bag of chickpeas and a couple of squares of chocolate.
Be more satisfied, have more of a whole food focus,
and get better quality nutrients in something like this in
(30:58):
your rut. It's not a big product. Two three lights
and you're gone, and then you're like, well, what's next
because I'm still hungry and it didn't really hit the spot.
So for me, I don't really see a place for it.
I'd never write it on my nutrition plan. I like
that brands are trying to, I guess, do better, but
it is still an ultra process food at the end
of the day, and I think we kind of forget
that sometimes because we're already eating so many throughout our day.
(31:22):
These sorts of things are just adding up and adding up,
and it's skewing that mix of whole foods versus ultra
process foods were ultimately having across our day or across
our week.
Speaker 4 (31:32):
Yeap one hundred percent. So yeah, just interesting, I thought.
And they just popping up all the time, so I
think they sort of try them. Very few of them
seem to survive long term, so anyway, it's interesting all rightly.
And to finish yourself today. A question that came through
on our Nutrition Couch podcast Instagram, where we get most
of our questions from, so keep them coming through. Should
I get rid of the ham and cheese sandwich for school?
(31:54):
Because there was another media report recently about they had
been banned in a certain canteen.
Speaker 3 (31:58):
So I think we've covered ham for on the podcast.
Speaker 4 (32:01):
But I thought it was relevant in what do you
put on the sandwiches, So you know, basically, the concern
with processed meat is the addition of nitrates, which are
associated with a range of gastrointestinal issues, including an increased
risk in digestive cancers. Now, it's like everything. If you
have ham occasionally, it's probably not going to be a problem.
(32:21):
If you have it daily for kids, is it the
best choice? I would say it'sertainly not the best choice.
Speaker 3 (32:26):
Personally.
Speaker 4 (32:26):
I try and use, say, a piece of leftover chicken,
or you're much better with, say using things like yoga
in the lunch box and hard boiled egg. But it's
hard on the sandwiches land. It's really difficult, and it's
particularly hard from a budget perspective because the thing with
process meats, turkey ham, they're relatively cost effective for busy families.
So I think our advice has to be no, it's
(32:47):
not good nutritionally. I don't use a lot of ham.
I use it occasionally, but I am agreeing with everyone listening.
It's really tricky then to find appropriate sandwich chopper. I
think one of the things to keep in mind mind
is when it comes to gut related risk factors, it's
about the positives in the diet and the negative. So
one of the best things we can all do if
you're doing en joycent process meat through the week is
(33:09):
make sure you're also having plenty of fresh food. But
as dieticians, our advice has to be to minimize the
intake of process meat in general. So no, I would
say if you can avoid and have something else, it
is better. Occasionally, you know, it's not going to be
the end of the world, but we are trying to
bump their protein up in saying that there's not a
huge amount of protein in ham and turkey slices. Anyway,
my bigger issue is with process meat snacks, which we
(33:31):
have talked about, like those little kabana sticks and things
they're marketing as snack food for kids in the little
cheese and cracker types.
Speaker 3 (33:36):
I think steer well clear of those.
Speaker 4 (33:39):
And if you had a lunch box filled with some
chop veggies and you can date them and it had
a bit of ham on a sandwich, it wouldn't be.
Speaker 3 (33:43):
The end of the world.
Speaker 4 (33:44):
But yeah, if you can afford and less processed options,
it is better.
Speaker 1 (33:49):
Yeah, one hundred percent.
Speaker 2 (33:50):
And just to go back to the research World Health organization,
Cancer Counts Australia. Pretty much every large government health related body,
we have the strong strong wrong grade A research. We
know that too much process red meat basically significantly increases
our risk of vow cancer.
Speaker 1 (34:06):
So how much is too much?
Speaker 2 (34:08):
They're basically saying, I think it's about four hundred and
fifty grams a week, which equates still about fifty grams
a day. So it's two slices of bacon or a
couple of slices of ham. So it's if you're eating
it regularly, if you're using ham on a sandwich once
a week, it's it's probably okay, right, But if you're
putting that as the majority of your sandwich opsins, you're
using ham, you're using slice turkey, you're using kabana, you're
(34:29):
having salami, then you're having bacon on the weekend at home,
it's too much. So if you're having a fifty gram
portion of processed red meat or processed meats in general,
that increases your risk of bow cancer by eighteen percent.
That's nearly twenty percent increased risk of bow cancer. And
we know that some of our biggest you know, we
used to think, you know, any old people get bow cancer.
(34:49):
It's you know, it's something you know eighty year old
men get, but there are twenty year old coming through
our clinics, particularly my clinic, because I work with a
lot of gut hels disorders with bow cancer SUSI twenty
year old men and women with bow cancer. It's crazy,
and they think that some of that comes back to
gut health as well. So this is a quick question segment,
so I won't take it over, but I will say that,
(35:09):
particularly with small children, don't forget they don't need a
lot of protein. With my girls, I use really dense,
grainy bread for them. The bread that I use is
a couple It's like four or five grams of protein
per size. If I just give them a sandwich with
a slice of cheese and a bit of vegimite or
something on it, they're already getting like fifteen grams of
protein with two slices of good quality bread and a
(35:30):
slice of cheese, which generally has about six five six
grams of protein in it. That is enough for all
small children, probably too much, and even enough for most
teenagers as well. It's only when you've got bigger teenagers,
more active kids. They're playing a ton of sport that
you might want to actively put a protein option into
their lunch box. And the better options is, you know,
a couple of homemade meatballs into their lunchbox, or a
(35:53):
chicken kebab or something into their lunch box, and then
just using a bit of spread or avocado or hummus
or a bit of if the school is not nut free,
a bit of nutspread or something on toast. That's a
better option for a sandwich than always using processed red meats. Heck,
if you can add actual chicken breast to that, adds
some salmon or something to add some tuna if you can.
I get that that's a tricky thing to do in
(36:14):
a lunch box. No one really wants a tuna sandwich
in their lunchbox, but it is better to put the
protein on the side and just put a bit of
a spread or something on the sandwich if you need it.
Because yeah, we just have the research to show that
it's not a great thing to be using regularly. So
that's just something to think about as we get closer
back to school.
Speaker 4 (36:31):
Awesome, all right, well, that brings us standard the Nutrition Couch.
Please tell all your friends about us so we can
continue to grow, and we will see you same time next.
Speaker 3 (36:39):
Week for our regular episode drop.
Speaker 2 (36:41):
Thanks for listening, catch your guys next week
When you hear the word wellness, what do you think of?
Speaker 2 (00:03):
Maybe your mental health, maybe you think of green smoothies
and shakes, or maybe it's one of the growing ranges
of diet related supplements that are being heavily marketed based
on the topic of wellness. Well In today's episode of
The Nutrition Couch, we chat the growth in wellness supplements
and why does not necessarily mean that it's credible or
it actually works. Hi, I'm Leanne Wood and I'm Cuzzi Burrow,
(00:27):
and together we bring you The Nutrition Couch, the weekly
podcast that keeps you up to date on everything that
you need to know in the world of nutrition as
well as all things wellness. We also have some powerful
new data that links diet to Alzheimer's disease risk. And
as fools start to return, we have another snackbar to
review and our listen question is on the best school
(00:47):
sandwich top its. So to kick us off today, Susie,
we are talking all about the downsides of wellness because
we talk about the podcast a lot and how social
media is wonderful and it's given us so much access
to free information. But I guess the downside or the
dark side of the wellness industry. That is, it just
means that anybody, no matter who they are, credible or not,
(01:09):
can post anything on social media. And with that, I
guess the people who make the most noise on social media,
who say the most outlandish things, they tend to get
the most exposure. You know, they're looking at eleven twenty
million views and the post is just ridiculous. It has
no credibility or no science to actually back it. So
there is a downside of social media, isn't there?
Speaker 3 (01:32):
Certainly?
Speaker 4 (01:32):
And I think it's even greater than that. I think
it's in the case of this idea of wellness. It's
a nice term. We all like it, but there's no
real scientific definition of that. It's very wishy washy. And
what that means is that people with literally no qualifications
can grab it and put it on anything that they
want to sell. And it has this holistic health association
(01:54):
and a couple of things across my path recently, it
was online You're right on Instagram and I thought, oh,
I haven't heard of that supplement before. It sounds sort
of like it's been formulated for women. And when I've
had a look, the people formulating it have got not
a scrap of qualification, So they're not scientists, they're not dieticians,
they're not medical doctors. There's no real and I would
(02:16):
say tertiary level education qualification. And certainly we've seen that
in recent years with influencers, you know, looking at the
time to think, right, how can we make some coin
after our stint on reality TV, Etcas Finished and suddenly
producing a range of supplements generally marketed to women or
obviously we work in a female space, so we sort
of just see those mainly, and whether it's for skin
(02:38):
health or glowing skin, or a better night's sleep or
very hot right now, of course it is perimenopause. And
it seems that every second influencer person has got a
supplement range or something they're trying to sell. And I
actually have fundamental issues with it because we as dietitians
have formulated a range of scientifically based formulations. So at
(02:59):
the moment, we've got approtein powder, a hot chocolate and
the latest one which is a women's creating blend. But
we are qualified, leant, we know how much of the
additions are evidence based. We know how to combine different nutrients,
we know nutrients when it's too much. What shouldn't be
put together why we're using it. Whereas when I've taken
(03:19):
a closer look at some of these wellness supplements, and
actually they might have a very tiny amount of the
clinical supplement product that they're formulating with, they still claim
it's got it. They claim that it's good for skin
or hormones or whatever are and there's actually no evidence
for it at all. And I think it's so grossly misleading.
(03:40):
And I think the fact that's so poorly regulated as
an industry is terrible for consumers because what that translates
to into normal people is you guys are spending forty
fifty one hundred dollars on something that has very little
active product in it. It's not proven to work, it
hasn't been tested clinically, but it's basically a hot influencer
or model or whoever putting their face in name to
(04:01):
it and saying that I look great and I use this.
But it's got to have an evidence space. It's got
to have someone who's qualified, and unfortunately Leanna certificate in
nutrition is not enough, Like you need a tertiary level qualification.
These supplements have consequences, you know, we've been looking recently.
It's what we call stacking. So what we often see
in clinical practice is our clients having many different sources
(04:23):
of vitamins and minerals in the diet. So they might
take a multivitamin, they then may take a protein powder,
then they may be having a collagen or something for sleep,
and all of a sudden, when we look at the
micronutrients they're consuming, they're just way too much and that's
not healthy either. There are consequences to this, but because
it's so far down the line of what's dangerous or
what's a concern, it never gets looked at or reported.
(04:44):
But what I would say and what I want to
take home for our listeners today is if you're buying
supplements from someone who's formulated and not qualified, you're probably
wasting your money because when we take a close look
at them, very few of them have got clinical and
evidence behind them. And it's basically people because you can
absolutely make a lot of money off supplements. You know,
the supplement industry is enormous, and people are very keen
(05:07):
to throw some money at an issue, whether it's bloating,
whether it's fatigue, whether it's energy, whether it's glowing skin.
But you've got to check that you're actually getting what
you pay for because sometimes we look at the markups
and we think that is appalling, like you're selling something
for you know, five times what it costs to produce
it more and it's just not good, you know, and
someone's making a lot of money, but it's often at
(05:28):
your expense. So I think, just be careful, you know,
check the qualifications of the people talking about It. Doesn't
matter how confident they are, because in my experience land
the less people know, the more confident they are because
they're not aware of the breadth of what they're saying.
So they're very happy to get up there and claim
it does this and it works for me. And because
it's not consequences for them, they're not qualified professional, it
(05:48):
doesn't bother them. If it hurts someone, they're not going
to be sued like we are, Whereas as professionals, we
have a requirement to make sure that any claims we
make or stay, you know, we're answerable to someone. So
I think you do have to be really careful. And
straight away I go to the websites and I have
a look, and I'm looking about us and I see
no science degree, and I think, h here we go,
And sure enough, it's another group who've got the best
(06:09):
of intentions, but they're just basically operating outside their area
of expertise. It would be like someone who has an
interest in brain health giving advice on neuro or you know,
I like to potter around and cut things up.
Speaker 3 (06:22):
I'll just give you a little operation. It shouldn't be
like that.
Speaker 4 (06:24):
It should be much more regulated. So I think as
soon as it's wellness and whether it's influencers, check their qualification.
I guarantee you there's very rarely a science degree there.
Speaker 2 (06:33):
Hundred percent, because they're like, it's the celebrities, you know,
they've had their little stint on The Bachelor, they've got
a podcast, and now they're trying to, you know, launch
a brand of supplement because the reality is that they
look good based on genetics or that's just a lifestyle choice.
Speaker 1 (06:45):
For them whatnot.
Speaker 2 (06:46):
But that doesn't then translate because you look good and
you've developed a supplement doesn't mean that if everyone takes it,
they'll look as good as you.
Speaker 1 (06:52):
And I've spent probably a good hour.
Speaker 2 (06:54):
Plus this week looking up some things for clients where
they've sent me, they've said, hey, what do you think
about this? Or you know, they have a new client
with me and they're like, I'm taking this, should I
continue to take it? And when I look into it
a there's the issue that the person who developed it,
the brand itself isn't actually backed by research or science
like you mentioned. The second issue is that they have
all of these claims being like, okay, it's all scientific
(07:15):
over the webs, that our ingredients are based on studies
and research. When you actually look at those studies in research,
they don't have the correct clinical dose in there to
actually make it an effective product. So as an example,
it might show that a study as a random example,
this isn't true. But as a random example, you need
to take ten milligrams of something, and there was a
(07:36):
small research study that showed that that improved your skin
health as an example, this brand has taken that put
the study all over their website. The first issue is
that that wasn't really a robust study to begin with.
It was a small study. It didn't say a equal
be It just kind of linked the two together, but
there wasn't conclusive evidence. That's the first issue. The second
issue is that the brand saying, oh, there's all this
(07:56):
research to back our product is so wonderful. We're based
on science. When you look at the ingredient list, they've
got point one of a milligram in the product, not
ten milligrams to get the effective dose. They've got point one.
So they're claiming that their product has these research backed
ingredients in it nowhere near the effective clinical dose. Because
if you were a scientist and you understood when research happens,
(08:18):
there has to be a clinical amount or a dose
to have an effect on that person. Right, if you
don't have the correct clinical dose, if you're giving someone
half that dose to a tenth of the dose or
one hundredth of that dose, you might be getting that
special ingredient, that research based ingredient in there, but you're
not going to get the clinical effect. Because that's the
whole point of research. It's to say how much of
(08:40):
this particular compound or ingredient do we need to get
a good clinical effect, and is there going to be
more effective We then double that amount or triple that amount.
So generally, with research, it'll say you can get a
great clinical dose from taking for example, ten to fifteen
milligrams of X ingredient. More than that may be dangerous.
It's not going to give you any further benefits. As clinicians,
(09:01):
as science based dietitians, we would say to clients, all right,
we need to take at least ten milligrams, but more
is not better. Don't exceed fifteen milligrams of that particular ingredient.
And that is the main issue I see with the
majority of wellness supplements on the market. Some of them
claim to have science. Some of them are just outright
a total sham. You know, they've docted their reviews, the
products are sham and they're just using their you know,
(09:23):
Instagram influence in good genetics to sell their brand. Shame
on them, but that's what happens to some of them.
The other half is saying that they're based on science,
but they're really not because they don't have effective clinical
doses in their products who actually make a difference long term.
And I've seen that so much, particularly in the brain
space and we're going to talk a little bit about
brain House today, but that's a big one. I've seen
(09:44):
a lot of even brands because you and I are
technically influencers as well, you know, we have large followings,
we have people that trust us. Wait, we're influential people, right,
We're not the same as a bikini influencer, but we're
influential people. We have degrees and qualifications behind us. So
we were with brands as well to promote better products.
And I've certainly been sent a lot of products where
(10:04):
people have been like, hey, can you look at this.
This is good from a cognitive perspective, it's good for
stress or skin, And when I've looked at the ingredients,
I'm said, I can't work with you because the ingredients
there's not enough clinical dose in there to actually make
a difference. So that's probably my biggest gripe with the
wellness industry is that you just need to have enough
of that ingredient in there to actually take a clinical
and make a clinical benefit. If not, you're just you're
(10:26):
taking expensive supplements for actually no reason.
Speaker 3 (10:29):
One hundred percent.
Speaker 4 (10:29):
And I think sometimes we have that belief that the
more you pay, the better it will be. But just
about being an influencer, I had a horrifying story related
to me that someone had said that I'd been at
a restaurant when I was away in Yamber and someone
had taken a photo of me and sent it to
their friend. And I was so horrified, right because I
just felt violated, like I would definitely certainly not have
(10:49):
been looking at my best and I thought they probably
had a terrible angle, and I just thought, Oh, you've
got to be so careful, don't you like any.
Speaker 1 (10:55):
That's the influencer.
Speaker 3 (10:56):
That's a whole different story.
Speaker 4 (10:59):
But I think the other thing that if people want
to understand the way it works. So when Leanne and
I want to formulate a product, we're basically looking for
strong clinical studies with outcome, and then we go and
research the amounts of evidence based additions that we want.
Speaker 3 (11:15):
If there's anything that will not.
Speaker 4 (11:17):
Be agreeable with other ingredients, what else have we got
our range, etc. But I tell you, when people who
don't have a qualification, all they do is they look
in the market. They see what's out there. So if
there's five hot chocolates out there developed by influencers or celebrities,
they have a look at it, they copy it, and
they change it slightly. Now the issue with that over
time is keep in mind the original person who did
(11:38):
it again is probably not qualified. So you're never coming
from a place of evidence based but the people formulating say,
we've researched the market, but the market doesn't have a
firm baseline, which is why I feel that if it
doesn't come from someone who's a health professional and a
qualified health professional, in my experience, very rarely is it
great quality stuff. And I've just also had a reference
(11:59):
of a skin care company. When they go to market,
you'll find in their key stakeholders or shareholders there's usually
a pharmacist there formulating. So that's the other thing you
want to see on a website or reference that there's
a pharmacist or someone who actually is formulating. But if
they don't declare that, they're probably just getting what everyone
else is doing and adjusting it for their brand and
(12:19):
then selling it.
Speaker 3 (12:20):
And it's yeah, I have big issues.
Speaker 4 (12:22):
So I don't know what the answer is because I
don't think it's going to be regulated anytime soon. More
that if you're buying and paying a lot of money
as well, you know, sixty seventy dollars for hot chocolate
and like all powders, like one hundred plus dollars for
a greens powder. Like I'm just like there's no way
you would be getting that value for money as a dietitian,
I just don't see it. You know, I'd rather you
(12:44):
spend one hundred dollars on ten green smoothies.
Speaker 3 (12:46):
You'll get more nutrition from that. Is that enough of
a rent? Do you think?
Speaker 1 (12:49):
Thanksactly?
Speaker 3 (12:51):
Okay?
Speaker 4 (12:51):
Movieg Because all week Lamb was sending me like, look
at this, look at what they're claiming, look at the
name looking and Leanne is a lot later at night
than I and I'll wake up and I'll get this
barrage of text messages and I'm like, oh, I'm just
like tired already at six am. So anyway, that's where
it came from. But we promised we went around too much.
But yeah, we just want you to be careful and
(13:11):
not waste your money ultimately, because let's be honest, at
the moment, the cost of living is through the roof,
and if you are spending, you want to make sure
you're getting your money's worth.
Speaker 3 (13:18):
All right, Lynne?
Speaker 2 (13:19):
Were you?
Speaker 3 (13:19):
Also?
Speaker 4 (13:19):
One of the things that you sent me in a
manic panic or one night was some actual amazing data
as well, which I thought, Wow, that's a good find,
and I think you'd snapshot from a neuroscientist who is online,
and it was some data from the Framingham Offspring Study,
which for anyone who is across different scientific studies, the
Framingham Heart Study has been going since the nineteen forties
(13:42):
and basically is one of the world's biggest studies looking
at heart disease risk factors. And now this cohort is
the children of the original Framingham Health Study, and there
was some really fantastic data that looked at the risk
of developing Alzheimer's disease, which is such a big issue.
Everyone listening will know someone who's impacted by dementia, whether
(14:04):
it's Alzheimer's or cognitive decline. And with a population who
is living longer, you know these cohorts. I always say
to my clients of women who are in their fifties
may live to one hundred if things go to plan.
It really is about preventing neurodegenerative delay and decline, because
it's no good being alive if your brain doesn't work,
let's be honest. So this was some really strong data
(14:25):
because the data that was put up by the I
think she's I think she is a neuroscientist. Certain if
she's a neurosurgeon. I'll find her name in a second.
But it reported a significant reduction in Alzheimer's disease risk
based on what we call the DHA profile of the
blood cell. So basically what that means is when we're
(14:45):
looking at certain health markers, one of the things you
can test, similar to you can test the glucose levels
over three months and your blood glucose control via HbA
one C. You can also infer a MEAGA three status
by what we call DHA, which is one of the
long chain FA's found primarily in oily fish. The Offspring
study started in nineteen seventy one and now consists of
(15:07):
over five thousand men and women age right between five
and seventy and so this is data looking specifically at
that group of people, and this was published back in
twenty twenty two, and it was looking I was reading
through almost fifteen hundred dementia free participants who were older
than sixty five, so certainly looking at a specific demographic
(15:31):
and they found in a seven year follow up of
that group of people that was one hundred and thirty
cases of Alzheimer's disease diagnosed. But when they were looking
at the different blood test markers of health. They found
that what they called the red blood cell DHA, which
is an indirect measure of a Mega three intake, there
was a forty nine percent lower risk of developing Alzheimer's
(15:54):
disease from the group who had the highest overall, it
would have been intake of Amiga three, because that's what
we're inferring compared to the lowest. Now why that is
so interesting and relevant at the moment is not only
do all of us want to prevent neuro degenerative delay,
and particularly podcastists listening who have got parents in their
seventies and eighties, which there's a lot of people, is
(16:17):
that we spoke last weekly out about seed oils and
how perhaps it was a little bit misconstrued just saying
seed oils are bad. But what we can learn from
this is that we probably all need to consume more
Amega three fat and in particular oily fish. And I
do consult to tas Ou, which is a seafood company
in Australia, and of course they're primarily known for Tasau
(16:39):
Aussie salmon. But the reason I've consulted to them for
almost ten years is that I know how powerful it
is to have a high intake of amiga three fat
when it comes to overall health and well being, because
as we discussed in last week's episode, and if you
haven't listened, I strongly encourage you to when it comes
to inflammation, neurocognitive delay, risk of a number of disease states.
(17:00):
It's not about popping the amiga three capsule or even
having salmon a couple of times a week. It's about
the dietary pattern you have every day, and that comes
down to minimizing your intake of ultra processed foods and
hence minimizing your intake of vegetaboil, and also really focusing
on foods that are naturally high in amega three fat,
because while you can supplement, there is nothing as good
(17:21):
in the body than comes from natural whole foods, because
there is a synergistic effect of absorption into that cell
when you have a meal of a range of nutrients
that will be far health promoting. And this, whilst it's
nice to see strong data like this Land, this isn't new.
We have known that countries who have a high intake
of amiga three fats a lot of seafood in their
diet a lot of nuts and seeds have always had
(17:43):
lower heart disease risk factors, and now we've got strong
evidence to also show it appears to be closely linked
to the risk of developing Alzheimer's disease. So all of
us will benefit if you're a fish and seafood eater
from eating more oily fish. And keep in mind, all
fish and all seafood is good for us. You know,
Tinsuna is good, shellfish is good, whitefish is good, but
the highest natural intake comes from that deep sea oily fish.
(18:05):
So with the salmon, fresh salmon great if you can
afford it, but also tin salmon, tin sardines, mackerel, once
or twice a week is not enough. You know, I
would be encouraging people to have it at least three
to four times in some format, and a serve of
a Mega three rich plant sources of nuts and seeds,
so things like your flax seed oil, lin seeds, walnuts,
(18:25):
papedas every day, and that is what the dietary pattern,
which gives the amounts in the cell to drown out
the process fats and make sure the body has access
to those natural anti inflammatories which help basically cognitive function
and prevent cognitive delay because they help the transmission and
the communication between cells because they keep those blood vessels
(18:47):
more fluid, more flexible, and that's ultimately what prevents cognitive delay,
which slows everything down because the cell is not as
healthy and functioning as optimally as before. So I hadn't
seen that data before LEAD and that was quite pronounced,
like forty nine percent difference, which they estimate DeLay's cognitive
decline by up to five years. So if you were
(19:08):
going to get Alzheimer's at eighty you might not get
it to eighty five. That's significant when it comes to
quality of life for those of us who are hoping
to live a long and healthy life.
Speaker 2 (19:16):
Huge, huge numbers, and it's something that you need to
start doing now, like it's too late. By the time
you start, you know, losing your memory a little bit.
You get diagnosed with early stages too late, Like if
you're listening and you're in your twenties, your thirties or forties,
even your fifties, start now, and if you truly truly
don't like it, or you have you know, like a
strong dislike to it, or there's someone in your household
with an allergen. You need to start supplementation and check
(19:39):
with your doctor, check with your dietitian. Like we think
that there's so much free advice online than there is,
but for some reason this time, like people just have
this real issue with seeing a dietitian. Just book in
and make sure that your dart is optimized because so
many preventable diseases and not that we know that Alzheimer's
is preventable, but like Susie said, there's so many diet
and life lifestyle things that we can.
Speaker 1 (20:01):
Two to even delay you getting that.
Speaker 2 (20:03):
Like if you can get it at eighty five instead
of eighty or seventy five, that's going to give you
five to ten more amazing years with your family, with
your loved ones. So now is the time to book
in with a credible dietitian. Make sure they're a dietitian,
not somebody not you know, a wellness influencer online. Make
sure that they're highly qualified, and just have a thorough
read of your diet because, like we talked about last week,
(20:24):
if you're getting the wrong mix of Amiga threes versus
a Mega six, your body is going to have more
of that inflammation over time. And that's what they think
causes this level of kind of Alzheimer's as well as
those red bloodshells they're sort of inflamed over time. Like
it's not one thing that makes the body inflamed or
the red blood cells inflamed. It's a combination of things
over years, if not decades, in decades that then causes
(20:47):
some of these diseases longer terms. So if you're sitting
on the fence and you're like, look, I like fish,
but I kind of forget to eat it, Like now
is the time to make a really conscious effort two
to three times a week and.
Speaker 1 (20:58):
Put it with foods that you like.
Speaker 2 (21:00):
It doesn't have to be salmon with brown rice and
steam broccoli, like you can make it taste good. That
The one great thing I love about Instagram is all
of the free recipes. I have clients left, right and
center sending me all of these recipes they find. So
use these wellness influences for great recipes, not so much
nutrition advice, because they do they make some delicious recipes.
I've had a time come across my desk this week
(21:21):
I think, gosh, that's delicious. I'm going to make that myself.
So there is a ton of free recipes online and
you know, make your food taste good well. And that
also brings me to another point. One of the first foods.
If you've got a little baby in the house, start
them on sardines. It's an amazing first food for babies.
Like not when they're like sort of six months, like
a little bit older. Crush it up and the sardines
(21:42):
is an amazing food for babies and toddlers. But if
you've never given your kid sardines, and you try to
give a three year old sardines, they won't want a
bar of it, like it's smelly, it's not so great.
But if you start babies on it early and they're
familiar with it, like both of my girls eat salmon,
and I'm sure your boys do too, Susie, because we've
given it to them from such a young age. It's
almost like an apple or a rice cake, like it's
(22:02):
so familiar to them. So if you've got young children
in your household, start them early on those healthy Amiga
threes because it's a lifelong habit that you want to
ingrain as an adult. Have so many of my adult
clients who struggle to eat salmon because they just never
really had it as an adult, and it just makes
it so hard to start eating because it is a
kind of it's.
Speaker 1 (22:20):
A strong taste, isn't it?
Speaker 2 (22:22):
Particularly sardines, But salmons and sardines are your best bet
unless you're following a plant based out. You need to
be having multiple serves of you know, your flax seed,
your walnut, your cheer every day to even get close
to that, and you probably also want to consider supplementation.
Speaker 4 (22:36):
True, I was going to finish off with that because
certainly there's people listening who might have a fish allergy
who don't like fish.
Speaker 3 (22:42):
So what's the next best option?
Speaker 4 (22:44):
The plant sources of a Mega three so I say
the suin linseed breads, the munch snacks, the walnuts. It's
not as readily absorbed, but if you have a high intake,
it's still worth definitely increasing your intake and focusing on
those on a daily basis. A couple of two or
three serves I would have so one of nuts and
seeds and good quality so it in seed bread. If
you can tolerate a fish or supplement, I would say
(23:04):
it's still worth taking it. A high dose a Mega
three mice to say, always take it at night and
even try freezing them so they don't.
Speaker 3 (23:10):
Repeat on you.
Speaker 4 (23:11):
Then if you allergic and really can't have that or
don't tolerate supplementation, the next best, I would say, flax
seeds up. What would you say, actually algae oil?
Speaker 3 (23:20):
Algae oil? Does that smell fishy though?
Speaker 2 (23:22):
Yeah, but it's a it's a better conversion, like it
will freeze if you tolerated, or put it in some
juice or like mix it in something.
Speaker 1 (23:31):
Maybe put it.
Speaker 2 (23:32):
I don't know, but it's actually a better conversion because
flax seed oil is only AH and the body has
to then convert sorry, the ala. It has to convert
the ala back to EPA and DHG, so we don't
actually know how much the body uptakes after that conversion.
Speaker 3 (23:47):
Yeah, it's more. If people don't like seafood anything.
Speaker 1 (23:50):
Yeah, well your best better is actually argu oil.
Speaker 3 (23:52):
Yeah, but that's still seafoody though it's still fishy.
Speaker 1 (23:55):
Yeah, but it's plant based. That's the gold standard. Put it.
Speaker 3 (23:59):
I mean, if you don't like it, yoko flax.
Speaker 2 (24:00):
So yeah, just so it's just not as converted, it's
not as well converted.
Speaker 1 (24:05):
Just so people know, that.
Speaker 2 (24:05):
I think a lot of people think that flax oil
is the best, but our go oil is actually scientifically
it's far better.
Speaker 4 (24:11):
Okay, all right, good tip. I actually like flax seed
oil for dry eyes. I know there's a lot of
girls listening with dry eyes, all right, Leanne. Now, I
had an interesting chat with a client this week about
the music bar section of the supermarket and she said
to me, have you noticed that?
Speaker 3 (24:27):
Actually I tee who it was.
Speaker 4 (24:29):
It was Cassis Spars from Twisted Frozen Yogurt, who is
the CEO of that amazing company, And we were just
talking about different sections of the supermarket and she said,
have you noticed that music bars are just mostly like
chocolate bars? And I thought, actually, I had a closer
look because I don't actually.
Speaker 3 (24:44):
Routinely buy those.
Speaker 4 (24:45):
My boys don't love music bars, and I usually know
the good ones, and it's back to school, so I've
been through them a bit more.
Speaker 3 (24:50):
But she's absolutely.
Speaker 4 (24:51):
Rightly, Anne, have you had a look lately like they're
all chop covered, chock coated, like drizzled.
Speaker 3 (24:57):
And I'm thinking, yeah, she's actually right. Peace.
Speaker 4 (25:00):
Obviously, just buying music bars is that healthier treat. But
there is a lot of chocolate going on out there,
and I found a new one that I hadn't seen.
Have you seen this Uncle Toby's Low sugar Oat Slice.
Speaker 2 (25:10):
No, I haven't seen them, but I will say there
are a ton of them. And I kind of go
into that aisle to get the pretzels and I buy
my kids those little packs of bluey crackers and I
don't really do musli bars at all, but yeah, there's
so many of them, and you're right, they're all drizzled
and covered.
Speaker 4 (25:23):
Shinkeito coconut ruff like. I was like, oh my god,
she's actually right, and I hadn't picked that up. So
I was really grateful for the insight because I thought
it's worth their chat. But I found these ones I
thought relevant for our product review given it is still
back to school season. So these are a new product
from Uncle Toby's Low Sugar Oat sliced chocolate Brownie. Now
there's a couple of flavors, but they do all have chocolate.
It's retailing for six dollars seventy and I think it's
(25:44):
five Can you say that is five bars? Those six
bars so over a dollar a bar, So I don't
think it's overly cost effective. I wouldn't buy them unless
they are half priced. It's got a four star health rating.
Speaker 3 (25:54):
So the new.
Speaker 4 (25:54):
Ingredients are and I've just given this Tillian cold, so
let's see what she says about them. So the first
ingredient is a whole grain rolled oa. It's at thirty
six point five percent, which we like. We do like
a whole grain base and whole meal wheat flour. And
then next is chickery root fiber to bump the numbers up. There,
there's glycerol. They're using a sweetenlian to get low sugar,
(26:15):
so they're using xyleot hole. Then it's margarine, which we
don't like because we know that's so heavily processed. Fat,
mulsifiers sue lethus and flavor preservative, and the ingredient listlian
is long. What is that like thirty ingredients on there, it's.
Speaker 1 (26:28):
Pretty big long, that's long. Yeah. Yeah.
Speaker 4 (26:32):
So energy almost one hundred calper bar, about ninety calories
per bar, almost two grams of protein, pretty insignificant. The
saturated fat and fat overall is quite high at six
percent saturated, but it's only three point four grams of
total fat per bar because they're little and so here's
the kicker. So seven point nine grams of car but
they're only one gram of sugars because they're using that
xylo hole and less sugar to get the sweetness. It's
(26:55):
only got two point five grams of dietary fiber. They're
using the chickery root to get that upper little bit.
It's almost three. But this is one of these ultra
processed foods which is masquerading as healthy, and it's basically
still a pretty heavily processed bar with just less sugar.
But yeah, I don't know.
Speaker 3 (27:13):
What do you reckon?
Speaker 1 (27:14):
Who are they? Are they marketing music? Kids? Who are
they marketed at? Do you think?
Speaker 3 (27:17):
I don't know. I don't know kids are they?
Speaker 2 (27:21):
I wouldn't give that to kids, and I would never
give that to my clients either. I think I think
probably adults with the low sugar.
Speaker 1 (27:27):
I don't know.
Speaker 4 (27:28):
Yeah, so someone. I don't know if people are buying it,
because we've spoken before. I know clients love the no shoe.
My clients will have no shoe because it's like a
dessert product, do you know what I mean? Like after dinner,
it feels like a stickers bar. Whereas to me this
sort of middle ground. I don't know where it fits either,
but I thought, just how interesting, Like they're now just
pulling the sugar out and replacing it. It's got a
(27:50):
whole grain base, so there's some positives I'd give it, like,
I don't know, five, six out of ten, Yeah, not much,
but I myself wouldn't eat it, or I don't. I
don't use bars like this generally my meal plans. Occasionally
I'll use like nut bars for travel and a convenient
snack on the go, but I'm always trying to really
go to whole food because I find people just eat
these bars so quickly and not fool because I bought
(28:12):
actually I think I bought the chickto or one of
those flavored ones for my boys at the beach. Like
I thought, I'm just going to buy a packet and
see if they have them at the beach rather than
spending a fortune at the shop. And they did like them.
They're middle again, they're not overly healthy. They're better than
a chocolate bar, but they are tiny, like two three bites.
They're gone like there's not a huge amount of full
factor there. And I said to the boys, do you
(28:33):
want them?
Speaker 3 (28:33):
For school.
Speaker 4 (28:34):
They're like, nah, so yeah, I just find it interesting
that they're all popping up and it's hard to navigate
that section because there is a lot of chocolate.
Speaker 3 (28:41):
I agree, one hundred percent going on.
Speaker 2 (28:43):
Yeah, but this is also the definition of an ultra
process food. And what really, I guess annoys me online
is when I see a lot of like pts who
are like, I'm a fat loss coach for women, It's like, okay,
you and me are fat loss coaches for women, but
we do it very differently.
Speaker 3 (28:56):
We have a whole.
Speaker 2 (28:57):
Food base and a lot of and I'm not saying
all ptas, because there are some great ones out there,
but a lot of pts are working outside of their scope.
They're giving out nutrition advice they really probably shouldn't, and
they're doing you know, the macro tracking. So on paper,
does this bar look good from a macro perspective, Yeah,
Like it's less than one hundred calories, it's got a
couple of grams of protein, a couple of grams of fiber,
and only one gram of sugar. The nutrition information the
(29:20):
macros look good, But when you take a look at
that ingredient list, that is an ultra processed food, and
by definition, an ultra processed food is generally something that
has ingredients in there that you wouldn't find in a
normal kitchen. Like what are we talking about. I don't
have chicken root fiber in my kitchen. I don't have
good stroll in my kitchen. I don't have xylotol in
my kitchen. I don't have margarine in my fridge. I
(29:42):
don't have extra vegetable fats in my fridge. I don't
have what is adronus milk fats in my kitchen. I
don't have emulsifiers in my kitchen. I don't have sweeten
amelatole in my kitchen. I don't have further emulsifies like
so less than in my kitchen. I don't have raising agents.
That's the definition of an ultra processed food because companies
are using a lot of these things to make these
(30:02):
foods more shelf stable. Because I was looking at someone
and she was some sort of scientist, and she was
comparing a shop bought banana bread to something like how
you would make banana bread in your home.
Speaker 1 (30:12):
And obviously, like in a shop, if.
Speaker 2 (30:13):
You put a home cooked wholes and banana bread on
a shelf it's going to go moldy in like three days,
So I get that companies need to add ingredients to
it to prolong the shelf life. And these sorts of things. Yeah,
maybe if you're traveling, but this isn't an everyday lunchbox thing,
or this isn't something that I'd want my clients having
in the office every day. I'd rather them have an
apple and a Greek yoga if they wanted something sweet,
(30:35):
or a couple of squares of lint and you know,
a packet of roasted chickpeas or something to get in
natural sources of carbs and fiber and a little bit
of more natural sweetness. I'm not saying chocolate's natural, but again,
you're going to get far more satisfaction from a crunchy,
salty bag of chickpeas and a couple of squares of chocolate.
Be more satisfied, have more of a whole food focus,
and get better quality nutrients in something like this in
(30:58):
your rut. It's not a big product. Two three lights
and you're gone, and then you're like, well, what's next
because I'm still hungry and it didn't really hit the spot.
So for me, I don't really see a place for it.
I'd never write it on my nutrition plan. I like
that brands are trying to, I guess, do better, but
it is still an ultra process food at the end
of the day, and I think we kind of forget
that sometimes because we're already eating so many throughout our day.
(31:22):
These sorts of things are just adding up and adding up,
and it's skewing that mix of whole foods versus ultra
process foods were ultimately having across our day or across
our week.
Speaker 4 (31:32):
Yeap one hundred percent. So yeah, just interesting, I thought.
And they just popping up all the time, so I
think they sort of try them. Very few of them
seem to survive long term, so anyway, it's interesting all rightly.
And to finish yourself today. A question that came through
on our Nutrition Couch podcast Instagram, where we get most
of our questions from, so keep them coming through. Should
I get rid of the ham and cheese sandwich for school?
(31:54):
Because there was another media report recently about they had
been banned in a certain canteen.
Speaker 3 (31:58):
So I think we've covered ham for on the podcast.
Speaker 4 (32:01):
But I thought it was relevant in what do you
put on the sandwiches, So you know, basically, the concern
with processed meat is the addition of nitrates, which are
associated with a range of gastrointestinal issues, including an increased
risk in digestive cancers. Now, it's like everything. If you
have ham occasionally, it's probably not going to be a problem.
(32:21):
If you have it daily for kids, is it the
best choice? I would say it'sertainly not the best choice.
Speaker 3 (32:26):
Personally.
Speaker 4 (32:26):
I try and use, say, a piece of leftover chicken,
or you're much better with, say using things like yoga
in the lunch box and hard boiled egg. But it's
hard on the sandwiches land. It's really difficult, and it's
particularly hard from a budget perspective because the thing with
process meats, turkey ham, they're relatively cost effective for busy families.
So I think our advice has to be no, it's
(32:47):
not good nutritionally. I don't use a lot of ham.
I use it occasionally, but I am agreeing with everyone listening.
It's really tricky then to find appropriate sandwich chopper. I
think one of the things to keep in mind mind
is when it comes to gut related risk factors, it's
about the positives in the diet and the negative. So
one of the best things we can all do if
you're doing en joycent process meat through the week is
(33:09):
make sure you're also having plenty of fresh food. But
as dieticians, our advice has to be to minimize the
intake of process meat in general. So no, I would
say if you can avoid and have something else, it
is better. Occasionally, you know, it's not going to be
the end of the world, but we are trying to
bump their protein up in saying that there's not a
huge amount of protein in ham and turkey slices. Anyway,
my bigger issue is with process meat snacks, which we
(33:31):
have talked about, like those little kabana sticks and things
they're marketing as snack food for kids in the little
cheese and cracker types.
Speaker 3 (33:36):
I think steer well clear of those.
Speaker 4 (33:39):
And if you had a lunch box filled with some
chop veggies and you can date them and it had
a bit of ham on a sandwich, it wouldn't be.
Speaker 3 (33:43):
The end of the world.
Speaker 4 (33:44):
But yeah, if you can afford and less processed options,
it is better.
Speaker 1 (33:49):
Yeah, one hundred percent.
Speaker 2 (33:50):
And just to go back to the research World Health organization,
Cancer Counts Australia. Pretty much every large government health related body,
we have the strong strong wrong grade A research. We
know that too much process red meat basically significantly increases
our risk of vow cancer.
Speaker 1 (34:06):
So how much is too much?
Speaker 2 (34:08):
They're basically saying, I think it's about four hundred and
fifty grams a week, which equates still about fifty grams
a day. So it's two slices of bacon or a
couple of slices of ham. So it's if you're eating
it regularly, if you're using ham on a sandwich once
a week, it's it's probably okay, right, But if you're
putting that as the majority of your sandwich opsins, you're
using ham, you're using slice turkey, you're using kabana, you're
(34:29):
having salami, then you're having bacon on the weekend at home,
it's too much. So if you're having a fifty gram
portion of processed red meat or processed meats in general,
that increases your risk of bow cancer by eighteen percent.
That's nearly twenty percent increased risk of bow cancer. And
we know that some of our biggest you know, we
used to think, you know, any old people get bow cancer.
(34:49):
It's you know, it's something you know eighty year old
men get, but there are twenty year old coming through
our clinics, particularly my clinic, because I work with a
lot of gut hels disorders with bow cancer SUSI twenty
year old men and women with bow cancer. It's crazy,
and they think that some of that comes back to
gut health as well. So this is a quick question segment,
so I won't take it over, but I will say that,
(35:09):
particularly with small children, don't forget they don't need a
lot of protein. With my girls, I use really dense,
grainy bread for them. The bread that I use is
a couple It's like four or five grams of protein
per size. If I just give them a sandwich with
a slice of cheese and a bit of vegimite or
something on it, they're already getting like fifteen grams of
protein with two slices of good quality bread and a
(35:30):
slice of cheese, which generally has about six five six
grams of protein in it. That is enough for all
small children, probably too much, and even enough for most
teenagers as well. It's only when you've got bigger teenagers,
more active kids. They're playing a ton of sport that
you might want to actively put a protein option into
their lunch box. And the better options is, you know,
a couple of homemade meatballs into their lunchbox, or a
(35:53):
chicken kebab or something into their lunch box, and then
just using a bit of spread or avocado or hummus
or a bit of if the school is not nut free,
a bit of nutspread or something on toast. That's a
better option for a sandwich than always using processed red meats. Heck,
if you can add actual chicken breast to that, adds
some salmon or something to add some tuna if you can.
I get that that's a tricky thing to do in
(36:14):
a lunch box. No one really wants a tuna sandwich
in their lunchbox, but it is better to put the
protein on the side and just put a bit of
a spread or something on the sandwich if you need it.
Because yeah, we just have the research to show that
it's not a great thing to be using regularly. So
that's just something to think about as we get closer
back to school.
Speaker 4 (36:31):
Awesome, all right, well, that brings us standard the Nutrition Couch.
Please tell all your friends about us so we can
continue to grow, and we will see you same time next.
Speaker 3 (36:39):
Week for our regular episode drop.
Speaker 2 (36:41):
Thanks for listening, catch your guys next week
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