From Leanne and Susie on The Nutrition Couch this episode:
- We we discuss new research into what may be causing the rising rate of bowel cancer in Australia;
- We talk about how to combat the increasing cost of living;
- Our listener question is about how plant sterols can be used to bring down high cholesterol.
So sit back, relax and enjoy this week’s episode!
Tune in on Wednesday for your mid-week motivation.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Do you know someone who has bow cancer? Bow cancer
is one of the most common types of cancer in Australia,
and the good news is that it's also one of
the most treatable if it's caught early. So this week
on the Nutrition Cautch, we have some exciting new research
that may show us what is causing the dramatically rising
rates of bow cancer in Australia, and it will also
remind us that there are some foods we need to
(00:22):
be eating a little bit less of. Hi, I'm Leanne.
Speaker 2 (00:25):
Wood and I'm Cuzi Burrow And every week.
Speaker 1 (00:27):
We bringnew the Nutrition Catch, the biweekly podcast that keeps
you up to date on everything that you need to
know in the world of nutrition, as well as dart
in bow cancer. Today we chat all about the increased
costs of living and high cholesterol and plant sterols. But
I will kick us off today Susie, because there was
a wonderful new study that was really proving this link
(00:49):
between junk food and the stomach cancers such as bow cancer.
So the study was from the University of California down
in San Diego, and I must start this by say
that the study was done in mice, So yes, mice
are not humans. We cannot infer that something that happened
in mice will directly impact humans, but it does give
(01:09):
us just a little bit of, I guess an insert
into why the rates of bow cancers are increasing so
much so. One of the lead researchers in this study,
doctor Ronald Evans, was essentially a studying mice and the
ability of a high fat diet, and what they found
was that something to do with the bile acid level
production that high fat diets provide. So this may be
(01:32):
a kidostyle diet, but it may also just be the
standard Western style, Australian or American diet that has far
too much saturated and transpact because we're just eating far
too much ultraprocessed foods. So essentially, what the study showed
was that these mice who ate this higher fat diet
had higher bile acid levels. Now, bile is an acid
(01:53):
that is produced in the liver and it helps the
gut to actually break down and digest a lot of
different foods and kills, such as cholesterol, different types of fats,
and also other types of nutrients in the body. So
bile acids a really important factor. But what This research
showed was that these higher amounts of bile acid actually
shut down a key protein in the gut which is
(02:14):
called fastenoid X receptor or FXX or that's a mouthful,
which that key protein actually increased the prevalence of things
like cholorectal cancer. So it's just it's interesting, Susie, because
we always know that ultra processed foods, we know they're
not good for us, But why are these rates of
bow cancer going so crazy?
Speaker 3 (02:34):
Particularly in young people?
Speaker 1 (02:36):
My happy David, he had an old school friend his
wife just got diagnosed with bow cancer stage three I
think when she was twenty eight weeks pregnant, Like, it's awful,
And I was reading about an AFL player here in
Australia his wife as well as bow cancer. It's it's
happening in a lot younger and younger people lately. It's
not something that you just get when you're you know,
sixty seventy eighty, it's like, oh, yeah, they're increased risk
(02:58):
of cancer because they're elderly. It's really something that's happening
in twenty year olds and thirty year olds and even
people as young as you know, fifteen eighteen, that sort
of thing. So it's really scary, and the rates have
dramatically increased over the past. I'd say, you know, ten
twenty years, and you were saying, Suzie, that you were
chatting to an expert as well, and I would just
quickly say that I was chouting to one of the
bigger gaesschoantroologists in America and he was sort of saying
(03:21):
that there's nothing else that he can see in his
clinic that explains a dramatic rise in cases about cancer
except a traditional Western style diet. Because we're not seeing
these huge rates in places that have really whole food
based diets and a very sort of that don't have
the convenience options.
Speaker 3 (03:37):
They don't have the uber eats.
Speaker 1 (03:38):
They don't have the you know, bags of christs and
soft drinks at the you know, petrol station every time
you go past it. So it's really something to do
with the Western style diet. So I like this study
because it kind of just told us what we already know, didn't.
It just basically reinforced that healthy eating and a good quality,
whole food based diet is absolutely key when it comes
to improving your health long term but also reducing your
(04:01):
risk of different types of cancers long term.
Speaker 3 (04:04):
One hundred percent.
Speaker 2 (04:04):
And we should also say there's a fairly strong genetic
component and probably what we're seeing is that people who
have that gene that is more likely to develop certain
types of cancer, and as we get better to identify
those people will be aware of their relative risk right
through their life. And basically what we think happens is
lifestyle variables then switch those genes on. And both of
(04:24):
my parents have had bour cancer, so I have, you know,
quite an interest in the latest in the research. And
I think I'd mentioned before that speaking to their collarect
or surgeon who works at Saint Vincent's in Sydney. You know,
when I first met him over ten years ago and
mentioned about my dad's diet, he was a bit dismissive
and said, oh, no, you know, we don't really know
about diet and you know alcohol. And then when my
(04:46):
mum got cancer I think seven years later, and I
had the same conversation. He said to me, oh, well
it's got to be diet. So he had just really
changed his own thoughts on it seeing the dramatic increase
in rates of bow cancer with young people, and you
hear terrible stories thered because often young people aren't thinking
of it and they put changes in their gut habits
or their digestive habits down to irritable bow syndrome, and
(05:09):
you hear tragic stories where by the time they pick
it up in twenty and thirty year olds, it's left
stage four, gone to the liver, and they sometimes lose
their lives.
Speaker 3 (05:16):
So one of the key things we.
Speaker 2 (05:17):
Want to talk about is, you know, pay a lot
of attention to any changes in digestive gut function. You know,
if you find that you're more constipated or going to
the toilet, or notice any bleeding, it really is worth
following up. And certainly, you know, our young people, we
know they've grown up in a generation where we routinely
order food in, you know, fast and takeaway food is
you know, hundreds of dollars a week. We hear it
(05:38):
on popular radio shows, people ordering in and there's really
you know, with the exception of a couple of foods,
perhaps tashimi and at amamaie, there's very few fast fried
foods which are not ultra process and not we couldn't
recommend better options, but on the whole, they're never as
good as whole food that you're preparing at home. So
you know, a very simple tip is just to minimize
(05:59):
the out of ultra process food or amount of food
that you're ordering in because it's the quality of the
oils that they're using. It's bumping up the Amiga six
content of our diet, which promotes inflammation. Is the refined carbohydrates,
which bump up insulin, which again promotes growth hormone, which
can be detrimental if you're growing cells.
Speaker 3 (06:15):
That should be there.
Speaker 2 (06:16):
So it's that baseline diet and the best advice we
can give is minimize that intake of those foods. And
if there is a genetic link, if you know someone
in your family has had about cancer, you know you
should be onto it from a young age and routinely
have your checks with your GP or get a kolonoscopy
as young as you know, late thirties and forties if
there's a strong family history. Because it is one of
the cancers that has great success rates, I've treated early,
(06:39):
but certainly we're seeing more and more tragic stories like
David's friend, where people get it very young and it's
advanced before and it's spread around. So this is fascinating research.
As soon as I clicked on it and I thought,
this is great stuff because one of the first pieces
of evidence we have that actual junk food changes our
physiology in our gut, and that is really scary when
you think of it.
Speaker 1 (07:00):
And there's really there's a lot of emerging evidence coming through,
and we must be honest, a lot of it is
not what we'll call strong or high quality, but some
of the really strong, high quality research around bow cancer
is related to a red meat intake and be sugar intake.
So again, and it's yes, it's that processed types of
red meats, like it's the sausages, the kabana, the salami,
those things we know they're not good for us, we
(07:20):
want to minimize. But it's also actually just pure red
meat as well. So it's you know, your grass fed steak.
I'm not saying that's bad you can never eat it,
but if you're having two three hundred grams three four
five times a week, it's probably a little bit too much.
Like your red meat consumption should only be really in
line with fifty fifty grams is it per week? Yeah,
and most people would eat that in two sittings, whereas
(07:41):
really that should be across like you know, three four sittings,
so our portion sizes are too large.
Speaker 3 (07:46):
We know that, ZUSI.
Speaker 1 (07:47):
We've had these chats before, so that's a really strong
research we have for bow cancer. Of course, the lifestyle
patterns smoking, you know, not moving, obesity, that sort of thing,
you're going to make an impact as well. But some
of this new emerging research SUSI is really around really
interesting things, and something that you really don't have a
say in is actually whether you're born via a CEA
section or not. There's actually a little bit a small
(08:09):
amount of research and new study was published earlier this
year that really said that females in particular that were
born via C section were more likely to develop colorrect
or cancer earlier in life than those who are born vaginally.
But also when they looked at males who were born
via sea section, there was no association there, so some
really interesting stuff. Obviously that was a very small study.
(08:30):
A lot more research has to come about, and it's
not saying that you know, you don't have a choice
in whether you're like how you were, how are you
born basically, so some factors you can't impact in other
factors you absolutely can impact, and one of those ones
that you can potentially impact is antibodic use that has
also been shown to alter our gut microbiome and potentially
(08:50):
even increase have risk of developing colon cancer earlier in life.
So of course I'm one hundred percent down when you
need antibotics if you need them from a medical perspective, absolutely,
but a lot of people over using antibotics admitt it
that they pick up a cold or something like that,
they're off to the doctor to requests of antibodics.
Speaker 3 (09:06):
They're really overusing it.
Speaker 1 (09:07):
But of course, with serious infections and that sort of thing,
they're absolutely needed. But I really think as a society
and as a Western, you know sort of country, we
over use antibodics, and there's a lot of sort of
research to support that as well. So we're not going
to go I'm not going to go anymore into that.
I'm not a doctor, I don't really I can't really
say any more than that, but it really is there
is some research coming out that's showing that increased or
(09:29):
prolonged antibodic use can potentially even impact colon cancer risk
long term.
Speaker 2 (09:34):
And I think the thing that stands out for me
is so few of my clients are having the recommended
thirty grams of dietary fiber, which is protective. So like
all areas of nutrition, there's stuff that we should really minimize,
and then there's stuff we can do to help prevent
lifestyle disease. And one of the most powerful things we
can do to keep the colon and digestive system healthy
is high fiber diet. Now, I reckon my clients sometimes
(09:54):
are having as low as ten grams of fiber per day.
You know, if they're having playing kind of crackers or
wrap and they're not much fruit, certainly not enough veggies,
or if they're opting for salad over them veggies, which
doesn't have the bulky fiber you get from cooked veggies,
they're just getting nowhere near enough. So you've got to
have those whole grains. You know, high fiber white bread
is not as good as whole grain bread. You've got
to have whole grain cereal, even if it means adding
(10:17):
it to your breakfast a little bit. So you know,
that's another area that we all have great capacity to
positively influence because we should be getting at least thirty
grams of dietary fiber per day, and I think the
average Australian intakes about twenty one grams. But I'm routinely
seeing people who are buying food away from the house
and do the standard coffee for breakfast, quick toast of
sour dough on the go, sushi for lunch. There's less
(10:39):
than ten grams of fiber if that in that diet.
So just make sure if you routinely pick up food
away that you're really adding an extra salad, vege or
whole grains through the day to reach those targets. All right,
we'll moving on from that. Leanne and I, even though
we're big foodies, we're also very frugal.
Speaker 3 (10:56):
We love a good.
Speaker 2 (10:56):
Body and which I think is which I think is
helpful for because I can honestly say to clients, look,
I shopped this way and save a lot of money.
Speaker 1 (11:05):
You know.
Speaker 2 (11:05):
I had one of my clients tell me her brant
had gone up like one hundred and fifty dollars a week,
like that is my grocery bill. So you can certainly
save a lot of money. And we have spoken before
about budget tips like how we shop and you know
other tricks with it. But today we thought it would
be perhaps more useful to talk about the dishes we cook,
because it's all well and good to talk about how
(11:25):
to save money at the grocery store, but at the
end of the day, we've got to bring it back
into meals. So we thought we'd go through a few
of our favorite budget meals. And I'm pretty routinelyan like
I try and get the family dinners to be less
than twenty dollars. I often will only buy product like
dumplings at the supermarket or crumbfish. I it is half priced,
so very very frugal. So a few of the ones
that I opt to, and I apologize if I've taken
(11:47):
a couple of dollars, but I can probably think of more.
I would usually make a chicken or pork mince dish
every week. So whether that is a meatball, chicken meatball,
a fried rice with chicken mince through it, or a
pork meat peopball, I will usually say that is absolutely
a dish. I would make that mince at five hundred
gram certainly feeds four. It's certainly less than ten dollars.
(12:08):
And then you know, seizing it up with vegetables or
a tomato based pisata.
Speaker 3 (12:13):
That would be a routine meal each week.
Speaker 2 (12:16):
I always would also do I buy the peppercorn lean
sausages or burgers each week. Now they are not often discounted,
they're about ten dollars, but again just doing that with
a veggie type mash. So I would usually mash sort
of potato with a mix of pumpkin zucchini to sort
of reduce the car blow down a little bit, or
if it's just for the kids, make them sweet potato
(12:37):
fries and the air fryer. And my boys are pretty
good with good old frozen peas. And I might just have,
you know, a couple of lean sausages with a salad bag,
which again comes about five dollars for two serves, So
that would again be another family friendly one I would
up for each week. I usually buy the I do
buy crumbfish. Now, yes you can say that the non
crumbed is healthier, and it is. I have little kids
(12:57):
and I quite like a crumbfish, so I usually get
the six I think birds eye won and when the
half price stock up, and I do those filets each
week with a frozen veggie or salad bag as well,
so there's sort of three of my go tos. I
certainly do not spend hours cooking for the family, one
because I don't have hours. Two food is work for me,
and three the kids and the husband wouldn't really appreciate
(13:17):
it even if I spend hours anyway, so it may
as well just slap a bit of meat on the
plate with some salad and veggies and everyone's pretty happy.
So I'm certainly not a gourmet chef, but they're just
off the top of my head. Three sort of very
budget friendly meals I would cook each week, and ticking
all the boxes nutritionally.
Speaker 1 (13:32):
I'm going to one up here, and I'm going to
get my five only because I thought of five. Boy,
you were chatting, so I had a little bit of
extra time.
Speaker 2 (13:38):
She's just such a competitive person. She's such a high achiever.
Speaker 3 (13:41):
I can't help. But it's in my nature.
Speaker 1 (13:44):
First one is my vegetarian minister, and you soup. So
I shared this on the Potty Must Spend a couple
of weeks ago. Now it's also on our Instagram page.
It's basically using pasta and some kidney beans and tons
and tons of veggies. It's such an awesome one and
it's really budget friendly, and I think when I make it,
I get about six to eight serves out of it,
SUSI so really like meal prep friendly as well. Next
one is my good old slow cooker. Love nothing more
(14:07):
than either a castro or a curry using something basically
like a budget friendly cut of meat. So I'm not
gonna put like an I feel it into my slow cooker.
But what I do use is something like you know,
gravy beef. So it's quite high in fat, so I
trim it right down and it it goes that beautiful
like it kind of falls apart when you put it
into the slow cooker. So something like that, tons of
veggies again and beans and legumes which is going to
(14:29):
increase your fiber content as well, and then serving that
with a little bit of basmati rice or some basmudi
hull brown rice.
Speaker 3 (14:34):
As well, works really really well.
Speaker 1 (14:36):
The other one, like you do, Susie, using mintce, I
like to do a spaghetti bolonnaise. I use protein pasta.
I use some black beans in there as well, and
I'll actually use two fifty grams a bit. So I
do like to buy the premium mints, which, let's be honest,
it is not very budget friendly at all, but I
want to use half a pack. So rather than using
five hundred grams for say four serves or so like
most people would do, I'll actually to use two fifty
(14:58):
grams and then I'll bulk out the protein with some
protein based pasta and also some black beans. Now my
fourth one, it's got to be eggs. Like they're so
budget friendly. If you've got your own chickens, you're laughing.
Or if there's you know, someone in your neighborhood or
your community that has, you know, real kind of like
eggs from you know, the chickens in your backyard, you know.
Speaker 3 (15:16):
What you're gonna do.
Speaker 2 (15:16):
Steal the neighbors eggs. You're just gonna pop one over
where they're asleep and grab a.
Speaker 1 (15:20):
Few meal, you know, aim to aim to trade off you.
I might give them some banana muffins and steal some.
I'm not steel, would you put that word in my mouth? Susy,
give them some banana muffins and trade with some eggs
or something like that. But eggs are really a budget friendly.
So we're talking at fritata. I've been known to do
scrambled eggs for dinner quite often, particularly on a Saturday
or Sunday when the week's been long, I'm tired. I'll
(15:42):
just have some scrambled eggs or some veggies on toast.
It's a really really budget friendly meal and takes like
five minutes to make. And then my last one is
tuna wraps. Now, I put something on my Stories yesterday,
Susie and I found a brand of tuna. I won't
slander anybody on the podcast, Susie, but it was awful.
It tastes like hat food. So the brand and the
type of tuna that you get is really like you've
really got to be careful with that. But tuna wraps
(16:04):
really budget friendly. You know, pack of wraps can be
a couple of dollars. You're gonna get six or eight
wraps in the packet Tina tuna when you get it
on sale, you know, about a dollar. And then adding
a bit of salad and bulked to that as well
or some roasted veggies is a really really yummy, budget
friendly lunchural dinner. So they're my top five. My vegetarian
soup a slocoocacarry with some gravy beef spaghetti bopped out
(16:24):
with protein pasta and black beans, some sort of retirer
or scrambled eggs and veggies, and a tuna wrap with salad.
Speaker 2 (16:30):
Yeah nice, I've got one more actually, because this is
quite a good one too, and it doubles is a
good lunch tin. Obviously, fish is really expensive now through
the weekly budget, and I consult to tesse Ol Salmon,
so I'm obviously acutely aware of how important getting a
mega threes in, and I will prioritize getting fresh fish
into the family's diet at least once, if not twice,
each week. So I'd rather they have that than say
(16:51):
even chicken nutritionally, So I will spend on that. But
if we really want people to eat more fish, you know,
the tin fish can be a viable option. And the
good thing about tin ammon is that even if you
go for pink, it still comes up pretty good in
things like salmon rissoles. And again, if you get it
on a discount, you can save a lot of money.
So I will use tin salmon and mash it with
(17:11):
sweet potato and do like a sweet potato fritter.
Speaker 3 (17:14):
Patty.
Speaker 2 (17:14):
It's on my Instagram or we'll put it on a
future episode of our potty and it's actually delicious. You know,
it's got a little bit of whole multigram breadcrumb through it.
You can put some extra peas in it, really tasty
with the sweet potato. It's a great way for the
family to get a serve of a Mega three fat.
Can serve it with salad or veggie mash, and everyone
does tend to like it. And it's also a great
hot lunch at the moment. I like clients to have
(17:35):
a warm lunch, so you can whether it's a tuna
patty or a salmon patty. That's an easy, budget friendly
way to get more Amiga three into the diet as well.
Speaker 3 (17:45):
I love it.
Speaker 1 (17:45):
And then Susy for our final segment of the week,
it is a listening question that we had suddenly rite
in with high cholesterol and they are wondering about buying
products such as oats and plant sterols as well. So
we do know that oats by themselves a wonderful source
of nutrition. First, they're a whole grain, but they're also
really great for high cholesterol because of the fiber and
(18:06):
something in there that's called beater glugen as well, which
actually actively helps to reduce cholesterol. And it's not just
I think Uncle Toby's marketed on the front of their
packet and I think it's great for education. But it's
not just that brand. It's any type of you know,
whole grain rolled oats that you can buy. So I,
you know, like you, Susie, love a good budget, you know,
budget friendly shopping session, so I just buy it like
the home brand version, so like the coals of the
(18:28):
Wars bag of oats. So it's like, you know, two
dollars or something for a bag of rolled oats. I'm
not someone who's got to spend eight bucks on the
Uncle Toby's ones, even though you know, supporting Australia is
really really great. Budgeting at the moment really matters. So
oats themselves are wonderful, but plant sterols are going to
give us that extra layer of like what you call
it boom when it comes to high cholesterol. So where
the research is really strong is that two to three
(18:50):
grams per day of plant sterols can actively help to
reduce your cholesterol. What is it by like five or
ten percent? Ten percent? Yep, So it's it's actually quite
a lot. So you can get plant stererells in fortified
type food. So there's wheatbigs on the market, there's oats
on the market, there's I think there's even orange juice
with plant stereals. And the big one a lot of
(19:11):
people know is like the margarine type spreads, so proactive,
I think it's Flora proactive is a big one. Now
I'm not a big fan of this suzi purely because
you have to eat a lot. Now, if you were
just gonna put a light spread of Flora proactive on
your toast in the morning, you're not going to get
the benefits of plant sterols. Like everything, there's a clinical
effect and you have to have a certain amount. So
(19:31):
to get two to three grams a day, you actually
need to have two and a half times the serving
are serving is ten grams.
Speaker 3 (19:38):
That's a decent spread.
Speaker 1 (19:40):
If you're only gonna have one serving a day of that,
you're likely not going to achieve the amount of plant
sterols you need to get the active benefit of reducing
your cholesterol by ten percent. So unless you're someone that
uses a lot of margarine or spreads, you're having toast
to breakfast, toastal sandwiches for lunch, and then again for dinner.
It's probably a bit of a waste of money, like
a tub's ten dollars, that's not that's going to hit you,
(20:01):
you know, your.
Speaker 3 (20:02):
Back pocket quite heavily.
Speaker 1 (20:03):
So it's not something that I tend to recommend to
my clients as much. I like to go for, like
you do, Suzie, the active products that they'll actually eat
or they use a lot of. I think there's a
milk as well with plant sterols in it, so if
I've got clients who like to drink tea and coffee,
I'll recommend that type of milk. So it's absolutely a
great addition. And then I'll hand over to you to
pass over because I know that you did a little
bit of work with Carmens and they have a great
(20:25):
base range of oats, which for winter is a perfect
breakfast option for so many people.
Speaker 2 (20:30):
It's really interesting because I think when I graduated from
UNI twenty years ago was when the first range of
plants steril margarines came out, and they've been used in
Europe for several years prior in terms of adding to
food to help naturally lower cholesterol because basically the sterol
is a similar shape to cholesterol and helps to flush
it out, and so the issue for me was that Margarine,
(20:50):
I don't want to add that back into a client's diet.
I don't want to add extra process fat to get
a cholesterol lowering effect. I'd rather try and naturally lower
it with more Omega three and high five foods that
contain beta glucken. But in just in the last couple
of years, they're kind of making a comeback and they
started being in wheatbeaks, and then I said to Carolyn craswell,
he's a good friend of mine from Carmen's. Can we
put it in some oats? So she did, and so
(21:12):
they do have cholesterol lowering oats, which I'm a big
fan of and think it is worth the investment. You
can get both quick cook and the whole oat with
the sterol in it, particularly if you're an oat eater
every day, and we'll get that benefit and sort of
have got that cholesterol sitting five six seven. It's not
clinically high enough to warrant meds, but you can get
a really strong natural lowering effect from adding those sterols in.
(21:32):
So I absolutely, in answer to the listener question, I
do use them, and I use them for that group
of clients who are not overweight. You know, it's slightly elevated,
but not concerningly elevated. And I say absolutely use them,
but you like you're rightly and you've got to get
the right amount in and you've got to have it daily.
So I love the milks. There's a heart smart milk
that you can find in Aldi and Coals, I think,
(21:54):
which is a dairy farmer's product, but also Australia's own
have now released a long life variety of plant sterol milk,
so that's really budget friendly. So that's in the long
life section, and I think on top of the sterol,
I would say sort of between the oats and the milk,
every day you're going to get it. I certainly don't
recommend the margarines, and I'm always shocked when I see
people buying them in the supermarket, which I do. And
(22:14):
then Beata glue can too, is clinically proven to lower
Now it's not an additive effect. You're not going to
get ten percent from the sterol and ten percent from
the beat of glue can. It doesn't quite work like that,
but there is only benefits from adding more of that.
So I've noticed Cumens have also got a cholesterol lowering
bar which has got a high level of beated glucen
in it, and I also saw Bergen have just released
a cholesterol lowering bread which is not havesterol but has
(22:35):
beta glucen in higher amounts. So I've also been swapping
my clients who luck Bergen if they've got higher cholesterol
to the cholesterol lowering variety. So there's a whole great
range and I think it will increase and they're just
a smart choice because I think it's like or how
many Australians got high cholesterol? Huge number few meal, so
certainly warranted for that client group. And it's absolutely a
(22:56):
clinical recommendation that Leanne and I both make with our clients.
Speaker 1 (23:00):
Absolutely, and I will say that if you don't have
high cholesterol, it's not worth spending the investment on the
types of milks and oats and that sort of thing
because they are a little bit more pricey obviously because
they're a critical type product. So it's probably not worth
the investment doing that if you're not someone who has
high cholesterol. It's really just for our listeners that do
have high cholesterol, or it's sort of that borderline and
it's been creeping up a little bit if.
Speaker 3 (23:21):
Your EU GPS watching it.
Speaker 1 (23:22):
They're the types of people that we want to get
onto these types of products.
Speaker 3 (23:25):
Everybody else.
Speaker 1 (23:26):
If your cholesterol is normal, it's healthy, it's within range.
Just continue to eat healthy and get that naturally occurring
bitter glucken in through products such as rolldots.
Speaker 3 (23:35):
All right, Susie.
Speaker 1 (23:36):
That brings us to the end of the Nutrition Couch
podcast for another week. If you haven't done so already,
we would love if you could head to the Nutrition
Couch website, head to the shop page, and we've got
a range of products on there, particularly our new Nutrition
Couch Snack Guard, which we're so proud about, Susie. I
think it's like one hundred and twenty pages. It's a
wonderful educational resource about if you should snack, what type
(23:58):
of snack do you snack before exercise? After exercise? What
are the best snacks at mid morning, what are the
best snacks at nighttime? What if you want something sweet,
how do you go about that. There's like I think
the first fifteen to twenty pages is purely based on
knowledge and education for our listeners, and then we go
into all of the great snacks that we found through
the supermarket and there is an Aldi specific section in
the back as well for all our listeners who shop
(24:20):
and love Audis. So if you head to the website
nutritioncouch dot com head to the shop page, you will
see the brand new Snack Guide there and we can't
wait to share it with you.
Speaker 2 (24:29):
Thanks for listening.
Do you know someone who has bow cancer? Bow cancer
is one of the most common types of cancer in Australia,
and the good news is that it's also one of
the most treatable if it's caught early. So this week
on the Nutrition Cautch, we have some exciting new research
that may show us what is causing the dramatically rising
rates of bow cancer in Australia, and it will also
remind us that there are some foods we need to
(00:22):
be eating a little bit less of. Hi, I'm Leanne.
Speaker 2 (00:25):
Wood and I'm Cuzi Burrow And every week.
Speaker 1 (00:27):
We bringnew the Nutrition Catch, the biweekly podcast that keeps
you up to date on everything that you need to
know in the world of nutrition, as well as dart
in bow cancer. Today we chat all about the increased
costs of living and high cholesterol and plant sterols. But
I will kick us off today Susie, because there was
a wonderful new study that was really proving this link
(00:49):
between junk food and the stomach cancers such as bow cancer.
So the study was from the University of California down
in San Diego, and I must start this by say
that the study was done in mice, So yes, mice
are not humans. We cannot infer that something that happened
in mice will directly impact humans, but it does give
(01:09):
us just a little bit of, I guess an insert
into why the rates of bow cancers are increasing so
much so. One of the lead researchers in this study,
doctor Ronald Evans, was essentially a studying mice and the
ability of a high fat diet, and what they found
was that something to do with the bile acid level
production that high fat diets provide. So this may be
(01:32):
a kidostyle diet, but it may also just be the
standard Western style, Australian or American diet that has far
too much saturated and transpact because we're just eating far
too much ultraprocessed foods. So essentially, what the study showed
was that these mice who ate this higher fat diet
had higher bile acid levels. Now, bile is an acid
(01:53):
that is produced in the liver and it helps the
gut to actually break down and digest a lot of
different foods and kills, such as cholesterol, different types of fats,
and also other types of nutrients in the body. So
bile acids a really important factor. But what This research
showed was that these higher amounts of bile acid actually
shut down a key protein in the gut which is
(02:14):
called fastenoid X receptor or FXX or that's a mouthful,
which that key protein actually increased the prevalence of things
like cholorectal cancer. So it's just it's interesting, Susie, because
we always know that ultra processed foods, we know they're
not good for us, But why are these rates of
bow cancer going so crazy?
Speaker 3 (02:34):
Particularly in young people?
Speaker 1 (02:36):
My happy David, he had an old school friend his
wife just got diagnosed with bow cancer stage three I
think when she was twenty eight weeks pregnant, Like, it's awful,
And I was reading about an AFL player here in
Australia his wife as well as bow cancer. It's it's
happening in a lot younger and younger people lately. It's
not something that you just get when you're you know,
sixty seventy eighty, it's like, oh, yeah, they're increased risk
(02:58):
of cancer because they're elderly. It's really something that's happening
in twenty year olds and thirty year olds and even
people as young as you know, fifteen eighteen, that sort
of thing. So it's really scary, and the rates have
dramatically increased over the past. I'd say, you know, ten
twenty years, and you were saying, Suzie, that you were
chatting to an expert as well, and I would just
quickly say that I was chouting to one of the
bigger gaesschoantroologists in America and he was sort of saying
(03:21):
that there's nothing else that he can see in his
clinic that explains a dramatic rise in cases about cancer
except a traditional Western style diet. Because we're not seeing
these huge rates in places that have really whole food
based diets and a very sort of that don't have
the convenience options.
Speaker 3 (03:37):
They don't have the uber eats.
Speaker 1 (03:38):
They don't have the you know, bags of christs and
soft drinks at the you know, petrol station every time
you go past it. So it's really something to do
with the Western style diet. So I like this study
because it kind of just told us what we already know, didn't.
It just basically reinforced that healthy eating and a good quality,
whole food based diet is absolutely key when it comes
to improving your health long term but also reducing your
(04:01):
risk of different types of cancers long term.
Speaker 3 (04:04):
One hundred percent.
Speaker 2 (04:04):
And we should also say there's a fairly strong genetic
component and probably what we're seeing is that people who
have that gene that is more likely to develop certain
types of cancer, and as we get better to identify
those people will be aware of their relative risk right
through their life. And basically what we think happens is
lifestyle variables then switch those genes on. And both of
(04:24):
my parents have had bour cancer, so I have, you know,
quite an interest in the latest in the research. And
I think I'd mentioned before that speaking to their collarect
or surgeon who works at Saint Vincent's in Sydney. You know,
when I first met him over ten years ago and
mentioned about my dad's diet, he was a bit dismissive
and said, oh, no, you know, we don't really know
about diet and you know alcohol. And then when my
(04:46):
mum got cancer I think seven years later, and I
had the same conversation. He said to me, oh, well
it's got to be diet. So he had just really
changed his own thoughts on it seeing the dramatic increase
in rates of bow cancer with young people, and you
hear terrible stories thered because often young people aren't thinking
of it and they put changes in their gut habits
or their digestive habits down to irritable bow syndrome, and
(05:09):
you hear tragic stories where by the time they pick
it up in twenty and thirty year olds, it's left
stage four, gone to the liver, and they sometimes lose
their lives.
Speaker 3 (05:16):
So one of the key things we.
Speaker 2 (05:17):
Want to talk about is, you know, pay a lot
of attention to any changes in digestive gut function. You know,
if you find that you're more constipated or going to
the toilet, or notice any bleeding, it really is worth
following up. And certainly, you know, our young people, we
know they've grown up in a generation where we routinely
order food in, you know, fast and takeaway food is
you know, hundreds of dollars a week. We hear it
(05:38):
on popular radio shows, people ordering in and there's really
you know, with the exception of a couple of foods,
perhaps tashimi and at amamaie, there's very few fast fried
foods which are not ultra process and not we couldn't
recommend better options, but on the whole, they're never as
good as whole food that you're preparing at home. So
you know, a very simple tip is just to minimize
(05:59):
the out of ultra process food or amount of food
that you're ordering in because it's the quality of the
oils that they're using. It's bumping up the Amiga six
content of our diet, which promotes inflammation. Is the refined carbohydrates,
which bump up insulin, which again promotes growth hormone, which
can be detrimental if you're growing cells.
Speaker 3 (06:15):
That should be there.
Speaker 2 (06:16):
So it's that baseline diet and the best advice we
can give is minimize that intake of those foods. And
if there is a genetic link, if you know someone
in your family has had about cancer, you know you
should be onto it from a young age and routinely
have your checks with your GP or get a kolonoscopy
as young as you know, late thirties and forties if
there's a strong family history. Because it is one of
the cancers that has great success rates, I've treated early,
(06:39):
but certainly we're seeing more and more tragic stories like
David's friend, where people get it very young and it's
advanced before and it's spread around. So this is fascinating research.
As soon as I clicked on it and I thought,
this is great stuff because one of the first pieces
of evidence we have that actual junk food changes our
physiology in our gut, and that is really scary when
you think of it.
Speaker 1 (07:00):
And there's really there's a lot of emerging evidence coming through,
and we must be honest, a lot of it is
not what we'll call strong or high quality, but some
of the really strong, high quality research around bow cancer
is related to a red meat intake and be sugar intake.
So again, and it's yes, it's that processed types of
red meats, like it's the sausages, the kabana, the salami,
those things we know they're not good for us, we
(07:20):
want to minimize. But it's also actually just pure red
meat as well. So it's you know, your grass fed steak.
I'm not saying that's bad you can never eat it,
but if you're having two three hundred grams three four
five times a week, it's probably a little bit too much.
Like your red meat consumption should only be really in
line with fifty fifty grams is it per week? Yeah,
and most people would eat that in two sittings, whereas
(07:41):
really that should be across like you know, three four sittings,
so our portion sizes are too large.
Speaker 3 (07:46):
We know that, ZUSI.
Speaker 1 (07:47):
We've had these chats before, so that's a really strong
research we have for bow cancer. Of course, the lifestyle
patterns smoking, you know, not moving, obesity, that sort of thing,
you're going to make an impact as well. But some
of this new emerging research SUSI is really around really
interesting things, and something that you really don't have a
say in is actually whether you're born via a CEA
section or not. There's actually a little bit a small
(08:09):
amount of research and new study was published earlier this
year that really said that females in particular that were
born via C section were more likely to develop colorrect
or cancer earlier in life than those who are born vaginally.
But also when they looked at males who were born
via sea section, there was no association there, so some
really interesting stuff. Obviously that was a very small study.
(08:30):
A lot more research has to come about, and it's
not saying that you know, you don't have a choice
in whether you're like how you were, how are you
born basically, so some factors you can't impact in other
factors you absolutely can impact, and one of those ones
that you can potentially impact is antibodic use that has
also been shown to alter our gut microbiome and potentially
(08:50):
even increase have risk of developing colon cancer earlier in life.
So of course I'm one hundred percent down when you
need antibotics if you need them from a medical perspective, absolutely,
but a lot of people over using antibotics admitt it
that they pick up a cold or something like that,
they're off to the doctor to requests of antibodics.
Speaker 3 (09:06):
They're really overusing it.
Speaker 1 (09:07):
But of course, with serious infections and that sort of thing,
they're absolutely needed. But I really think as a society
and as a Western, you know sort of country, we
over use antibodics, and there's a lot of sort of
research to support that as well. So we're not going
to go I'm not going to go anymore into that.
I'm not a doctor, I don't really I can't really
say any more than that, but it really is there
is some research coming out that's showing that increased or
(09:29):
prolonged antibodic use can potentially even impact colon cancer risk
long term.
Speaker 2 (09:34):
And I think the thing that stands out for me
is so few of my clients are having the recommended
thirty grams of dietary fiber, which is protective. So like
all areas of nutrition, there's stuff that we should really minimize,
and then there's stuff we can do to help prevent
lifestyle disease. And one of the most powerful things we
can do to keep the colon and digestive system healthy
is high fiber diet. Now, I reckon my clients sometimes
(09:54):
are having as low as ten grams of fiber per day.
You know, if they're having playing kind of crackers or
wrap and they're not much fruit, certainly not enough veggies,
or if they're opting for salad over them veggies, which
doesn't have the bulky fiber you get from cooked veggies,
they're just getting nowhere near enough. So you've got to
have those whole grains. You know, high fiber white bread
is not as good as whole grain bread. You've got
to have whole grain cereal, even if it means adding
(10:17):
it to your breakfast a little bit. So you know,
that's another area that we all have great capacity to
positively influence because we should be getting at least thirty
grams of dietary fiber per day, and I think the
average Australian intakes about twenty one grams. But I'm routinely
seeing people who are buying food away from the house
and do the standard coffee for breakfast, quick toast of
sour dough on the go, sushi for lunch. There's less
(10:39):
than ten grams of fiber if that in that diet.
So just make sure if you routinely pick up food
away that you're really adding an extra salad, vege or
whole grains through the day to reach those targets. All right,
we'll moving on from that. Leanne and I, even though
we're big foodies, we're also very frugal.
Speaker 3 (10:56):
We love a good.
Speaker 2 (10:56):
Body and which I think is which I think is
helpful for because I can honestly say to clients, look,
I shopped this way and save a lot of money.
Speaker 1 (11:05):
You know.
Speaker 2 (11:05):
I had one of my clients tell me her brant
had gone up like one hundred and fifty dollars a week,
like that is my grocery bill. So you can certainly
save a lot of money. And we have spoken before
about budget tips like how we shop and you know
other tricks with it. But today we thought it would
be perhaps more useful to talk about the dishes we cook,
because it's all well and good to talk about how
(11:25):
to save money at the grocery store, but at the
end of the day, we've got to bring it back
into meals. So we thought we'd go through a few
of our favorite budget meals. And I'm pretty routinelyan like
I try and get the family dinners to be less
than twenty dollars. I often will only buy product like
dumplings at the supermarket or crumbfish. I it is half priced,
so very very frugal. So a few of the ones
that I opt to, and I apologize if I've taken
(11:47):
a couple of dollars, but I can probably think of more.
I would usually make a chicken or pork mince dish
every week. So whether that is a meatball, chicken meatball,
a fried rice with chicken mince through it, or a
pork meat peopball, I will usually say that is absolutely
a dish. I would make that mince at five hundred
gram certainly feeds four. It's certainly less than ten dollars.
(12:08):
And then you know, seizing it up with vegetables or
a tomato based pisata.
Speaker 3 (12:13):
That would be a routine meal each week.
Speaker 2 (12:16):
I always would also do I buy the peppercorn lean
sausages or burgers each week. Now they are not often discounted,
they're about ten dollars, but again just doing that with
a veggie type mash. So I would usually mash sort
of potato with a mix of pumpkin zucchini to sort
of reduce the car blow down a little bit, or
if it's just for the kids, make them sweet potato
(12:37):
fries and the air fryer. And my boys are pretty
good with good old frozen peas. And I might just have,
you know, a couple of lean sausages with a salad bag,
which again comes about five dollars for two serves, So
that would again be another family friendly one I would
up for each week. I usually buy the I do
buy crumbfish. Now, yes you can say that the non
crumbed is healthier, and it is. I have little kids
(12:57):
and I quite like a crumbfish, so I usually get
the six I think birds eye won and when the
half price stock up, and I do those filets each
week with a frozen veggie or salad bag as well,
so there's sort of three of my go tos. I
certainly do not spend hours cooking for the family, one
because I don't have hours. Two food is work for me,
and three the kids and the husband wouldn't really appreciate
(13:17):
it even if I spend hours anyway, so it may
as well just slap a bit of meat on the
plate with some salad and veggies and everyone's pretty happy.
So I'm certainly not a gourmet chef, but they're just
off the top of my head. Three sort of very
budget friendly meals I would cook each week, and ticking
all the boxes nutritionally.
Speaker 1 (13:32):
I'm going to one up here, and I'm going to
get my five only because I thought of five. Boy,
you were chatting, so I had a little bit of
extra time.
Speaker 2 (13:38):
She's just such a competitive person. She's such a high achiever.
Speaker 3 (13:41):
I can't help. But it's in my nature.
Speaker 1 (13:44):
First one is my vegetarian minister, and you soup. So
I shared this on the Potty Must Spend a couple
of weeks ago. Now it's also on our Instagram page.
It's basically using pasta and some kidney beans and tons
and tons of veggies. It's such an awesome one and
it's really budget friendly, and I think when I make it,
I get about six to eight serves out of it,
SUSI so really like meal prep friendly as well. Next
one is my good old slow cooker. Love nothing more
(14:07):
than either a castro or a curry using something basically
like a budget friendly cut of meat. So I'm not
gonna put like an I feel it into my slow cooker.
But what I do use is something like you know,
gravy beef. So it's quite high in fat, so I
trim it right down and it it goes that beautiful
like it kind of falls apart when you put it
into the slow cooker. So something like that, tons of
veggies again and beans and legumes which is going to
(14:29):
increase your fiber content as well, and then serving that
with a little bit of basmati rice or some basmudi
hull brown rice.
Speaker 3 (14:34):
As well, works really really well.
Speaker 1 (14:36):
The other one, like you do, Susie, using mintce, I
like to do a spaghetti bolonnaise. I use protein pasta.
I use some black beans in there as well, and
I'll actually use two fifty grams a bit. So I
do like to buy the premium mints, which, let's be honest,
it is not very budget friendly at all, but I
want to use half a pack. So rather than using
five hundred grams for say four serves or so like
most people would do, I'll actually to use two fifty
(14:58):
grams and then I'll bulk out the protein with some
protein based pasta and also some black beans. Now my
fourth one, it's got to be eggs. Like they're so
budget friendly. If you've got your own chickens, you're laughing.
Or if there's you know, someone in your neighborhood or
your community that has, you know, real kind of like
eggs from you know, the chickens in your backyard, you know.
Speaker 3 (15:16):
What you're gonna do.
Speaker 2 (15:16):
Steal the neighbors eggs. You're just gonna pop one over
where they're asleep and grab a.
Speaker 1 (15:20):
Few meal, you know, aim to aim to trade off you.
I might give them some banana muffins and steal some.
I'm not steel, would you put that word in my mouth? Susy,
give them some banana muffins and trade with some eggs
or something like that. But eggs are really a budget friendly.
So we're talking at fritata. I've been known to do
scrambled eggs for dinner quite often, particularly on a Saturday
or Sunday when the week's been long, I'm tired. I'll
(15:42):
just have some scrambled eggs or some veggies on toast.
It's a really really budget friendly meal and takes like
five minutes to make. And then my last one is
tuna wraps. Now, I put something on my Stories yesterday,
Susie and I found a brand of tuna. I won't
slander anybody on the podcast, Susie, but it was awful.
It tastes like hat food. So the brand and the
type of tuna that you get is really like you've
really got to be careful with that. But tuna wraps
(16:04):
really budget friendly. You know, pack of wraps can be
a couple of dollars. You're gonna get six or eight
wraps in the packet Tina tuna when you get it
on sale, you know, about a dollar. And then adding
a bit of salad and bulked to that as well
or some roasted veggies is a really really yummy, budget
friendly lunchural dinner. So they're my top five. My vegetarian
soup a slocoocacarry with some gravy beef spaghetti bopped out
(16:24):
with protein pasta and black beans, some sort of retirer
or scrambled eggs and veggies, and a tuna wrap with salad.
Speaker 2 (16:30):
Yeah nice, I've got one more actually, because this is
quite a good one too, and it doubles is a
good lunch tin. Obviously, fish is really expensive now through
the weekly budget, and I consult to tesse Ol Salmon,
so I'm obviously acutely aware of how important getting a
mega threes in, and I will prioritize getting fresh fish
into the family's diet at least once, if not twice,
each week. So I'd rather they have that than say
(16:51):
even chicken nutritionally, So I will spend on that. But
if we really want people to eat more fish, you know,
the tin fish can be a viable option. And the
good thing about tin ammon is that even if you
go for pink, it still comes up pretty good in
things like salmon rissoles. And again, if you get it
on a discount, you can save a lot of money.
So I will use tin salmon and mash it with
(17:11):
sweet potato and do like a sweet potato fritter.
Speaker 3 (17:14):
Patty.
Speaker 2 (17:14):
It's on my Instagram or we'll put it on a
future episode of our potty and it's actually delicious. You know,
it's got a little bit of whole multigram breadcrumb through it.
You can put some extra peas in it, really tasty
with the sweet potato. It's a great way for the
family to get a serve of a Mega three fat.
Can serve it with salad or veggie mash, and everyone
does tend to like it. And it's also a great
hot lunch at the moment. I like clients to have
(17:35):
a warm lunch, so you can whether it's a tuna
patty or a salmon patty. That's an easy, budget friendly
way to get more Amiga three into the diet as well.
Speaker 3 (17:45):
I love it.
Speaker 1 (17:45):
And then Susy for our final segment of the week,
it is a listening question that we had suddenly rite
in with high cholesterol and they are wondering about buying
products such as oats and plant sterols as well. So
we do know that oats by themselves a wonderful source
of nutrition. First, they're a whole grain, but they're also
really great for high cholesterol because of the fiber and
(18:06):
something in there that's called beater glugen as well, which
actually actively helps to reduce cholesterol. And it's not just
I think Uncle Toby's marketed on the front of their
packet and I think it's great for education. But it's
not just that brand. It's any type of you know,
whole grain rolled oats that you can buy. So I,
you know, like you, Susie, love a good budget, you know,
budget friendly shopping session, so I just buy it like
the home brand version, so like the coals of the
(18:28):
Wars bag of oats. So it's like, you know, two
dollars or something for a bag of rolled oats. I'm
not someone who's got to spend eight bucks on the
Uncle Toby's ones, even though you know, supporting Australia is
really really great. Budgeting at the moment really matters. So
oats themselves are wonderful, but plant sterols are going to
give us that extra layer of like what you call
it boom when it comes to high cholesterol. So where
the research is really strong is that two to three
(18:50):
grams per day of plant sterols can actively help to
reduce your cholesterol. What is it by like five or
ten percent? Ten percent? Yep, So it's it's actually quite
a lot. So you can get plant stererells in fortified
type food. So there's wheatbigs on the market, there's oats
on the market, there's I think there's even orange juice
with plant stereals. And the big one a lot of
(19:11):
people know is like the margarine type spreads, so proactive,
I think it's Flora proactive is a big one. Now
I'm not a big fan of this suzi purely because
you have to eat a lot. Now, if you were
just gonna put a light spread of Flora proactive on
your toast in the morning, you're not going to get
the benefits of plant sterols. Like everything, there's a clinical
effect and you have to have a certain amount. So
(19:31):
to get two to three grams a day, you actually
need to have two and a half times the serving
are serving is ten grams.
Speaker 3 (19:38):
That's a decent spread.
Speaker 1 (19:40):
If you're only gonna have one serving a day of that,
you're likely not going to achieve the amount of plant
sterols you need to get the active benefit of reducing
your cholesterol by ten percent. So unless you're someone that
uses a lot of margarine or spreads, you're having toast
to breakfast, toastal sandwiches for lunch, and then again for dinner.
It's probably a bit of a waste of money, like
a tub's ten dollars, that's not that's going to hit you,
(20:01):
you know, your.
Speaker 3 (20:02):
Back pocket quite heavily.
Speaker 1 (20:03):
So it's not something that I tend to recommend to
my clients as much. I like to go for, like
you do, Suzie, the active products that they'll actually eat
or they use a lot of. I think there's a
milk as well with plant sterols in it, so if
I've got clients who like to drink tea and coffee,
I'll recommend that type of milk. So it's absolutely a
great addition. And then I'll hand over to you to
pass over because I know that you did a little
bit of work with Carmens and they have a great
(20:25):
base range of oats, which for winter is a perfect
breakfast option for so many people.
Speaker 2 (20:30):
It's really interesting because I think when I graduated from
UNI twenty years ago was when the first range of
plants steril margarines came out, and they've been used in
Europe for several years prior in terms of adding to
food to help naturally lower cholesterol because basically the sterol
is a similar shape to cholesterol and helps to flush
it out, and so the issue for me was that Margarine,
(20:50):
I don't want to add that back into a client's diet.
I don't want to add extra process fat to get
a cholesterol lowering effect. I'd rather try and naturally lower
it with more Omega three and high five foods that
contain beta glucken. But in just in the last couple
of years, they're kind of making a comeback and they
started being in wheatbeaks, and then I said to Carolyn craswell,
he's a good friend of mine from Carmen's. Can we
put it in some oats? So she did, and so
(21:12):
they do have cholesterol lowering oats, which I'm a big
fan of and think it is worth the investment. You
can get both quick cook and the whole oat with
the sterol in it, particularly if you're an oat eater
every day, and we'll get that benefit and sort of
have got that cholesterol sitting five six seven. It's not
clinically high enough to warrant meds, but you can get
a really strong natural lowering effect from adding those sterols in.
(21:32):
So I absolutely, in answer to the listener question, I
do use them, and I use them for that group
of clients who are not overweight. You know, it's slightly elevated,
but not concerningly elevated. And I say absolutely use them,
but you like you're rightly and you've got to get
the right amount in and you've got to have it daily.
So I love the milks. There's a heart smart milk
that you can find in Aldi and Coals, I think,
(21:54):
which is a dairy farmer's product, but also Australia's own
have now released a long life variety of plant sterol milk,
so that's really budget friendly. So that's in the long
life section, and I think on top of the sterol,
I would say sort of between the oats and the milk,
every day you're going to get it. I certainly don't
recommend the margarines, and I'm always shocked when I see
people buying them in the supermarket, which I do. And
(22:14):
then Beata glue can too, is clinically proven to lower
Now it's not an additive effect. You're not going to
get ten percent from the sterol and ten percent from
the beat of glue can. It doesn't quite work like that,
but there is only benefits from adding more of that.
So I've noticed Cumens have also got a cholesterol lowering
bar which has got a high level of beated glucen
in it, and I also saw Bergen have just released
a cholesterol lowering bread which is not havesterol but has
(22:35):
beta glucen in higher amounts. So I've also been swapping
my clients who luck Bergen if they've got higher cholesterol
to the cholesterol lowering variety. So there's a whole great
range and I think it will increase and they're just
a smart choice because I think it's like or how
many Australians got high cholesterol? Huge number few meal, so
certainly warranted for that client group. And it's absolutely a
(22:56):
clinical recommendation that Leanne and I both make with our clients.
Speaker 1 (23:00):
Absolutely, and I will say that if you don't have
high cholesterol, it's not worth spending the investment on the
types of milks and oats and that sort of thing
because they are a little bit more pricey obviously because
they're a critical type product. So it's probably not worth
the investment doing that if you're not someone who has
high cholesterol. It's really just for our listeners that do
have high cholesterol, or it's sort of that borderline and
it's been creeping up a little bit if.
Speaker 3 (23:21):
Your EU GPS watching it.
Speaker 1 (23:22):
They're the types of people that we want to get
onto these types of products.
Speaker 3 (23:25):
Everybody else.
Speaker 1 (23:26):
If your cholesterol is normal, it's healthy, it's within range.
Just continue to eat healthy and get that naturally occurring
bitter glucken in through products such as rolldots.
Speaker 3 (23:35):
All right, Susie.
Speaker 1 (23:36):
That brings us to the end of the Nutrition Couch
podcast for another week. If you haven't done so already,
we would love if you could head to the Nutrition
Couch website, head to the shop page, and we've got
a range of products on there, particularly our new Nutrition
Couch Snack Guard, which we're so proud about, Susie. I
think it's like one hundred and twenty pages. It's a
wonderful educational resource about if you should snack, what type
(23:58):
of snack do you snack before exercise? After exercise? What
are the best snacks at mid morning, what are the
best snacks at nighttime? What if you want something sweet,
how do you go about that. There's like I think
the first fifteen to twenty pages is purely based on
knowledge and education for our listeners, and then we go
into all of the great snacks that we found through
the supermarket and there is an Aldi specific section in
the back as well for all our listeners who shop
(24:20):
and love Audis. So if you head to the website
nutritioncouch dot com head to the shop page, you will
see the brand new Snack Guide there and we can't
wait to share it with you.
Speaker 2 (24:29):
Thanks for listening.
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