What do our kids actually eat — and is it as healthy as we think?
This week on The Nutrition Couch, we unpack brand new research showing that 81% of snacks marketed to children are ultra-processed, raising major concerns about how packaging, peer pressure, and manipulative marketing are shaping kids’ diets. Leanne and Susie share practical advice for parents, including the best snack brands that pass the dietitian test.
Then — the creatine gummy scandal you need to know about. A wave of independent testing reveals that most popular gummy brands contain only a fraction of the creatine they claim, with some delivering as little as 16%. We break down why it’s happening, why the science matters, and what to look for in a legitimate creatine supplement.
We also dive into the surprisingly heated debate over broccoli stalks (do you eat them or snap them off?), and Susie shares her thoughts on a new product she’s loving: Riverina Dairy’s high-protein feta, which delivers 12g of protein per serve with a clean ingredient list.
And in our listener question of the week: “I’ve just been diagnosed with osteopenia — what should I do next?” We explore the key nutrients, lifestyle changes, and exercise strategies to help strengthen your bones and reduce future risk.
Whether you’re a parent, a supplement user, or just someone trying to eat better without the overwhelm — this episode will leave you informed and empowered.
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):
What's next to you usually buy for the family. Maybe
it's some healthy bites or some healthy bars. Maybe you
allow a packet of chips every day, or maybe you're
quite strict and stick to just a fruit or a
serve of dairy. On today's episode of The Nutrition Couch,
we have some new data on what our kids are
actually snacking on, and to be honest, the data isn't great.
Speaker 2 (00:22):
Hi.
Speaker 1 (00:22):
I'm Leanne Ward and I'm Susie Burrows, 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
kids snacking. We have some new information on creatine gummies,
we found some great new cheese that we think our
listeners will love, and our listener question this week is
all about bone health. But to kick us off this week, Susie,
(00:46):
you had some trending online anger about broccoli.
Speaker 3 (00:52):
My did I saw on news dot com this week
this really interesting article about people breaking their stalks off
their broccoli, And then a particular food outlet, I think
it was more of an independent grocer, had put a
sign up to say that they would find people a
dollar if they got caught breaking a stalk up the broccoli,
(01:12):
and I just loved it because I think that admittedly,
you know, you go into the supermarket or the grocery store,
and when broccoli is like ten twelve dollars a kiloh,
it's like whoa, Like that's getting up around three five dollars,
you know, for a single sort of.
Speaker 4 (01:27):
Serve or two.
Speaker 3 (01:28):
And I can see how grocery buyers would be very
tempted to do it, because I don't really use the
broccoli stalk, and on occasion I have broken it off
if it's easy, but as you alluded to, it is
actually quite hard to do. Some of the stalks are
really quite strong and it's hard to get it off.
But I actually don't cook and eat it, and so
(01:48):
I can completely understand why people may do that, and
it lends itself to I've seen other articles in the
past where people have opened blueberries and tried them, and
I completely understand that. Like, if you're paying eight dollars
for a punnet of berries and you open them and
they're not great, which sometimes they aren't, why would you
(02:09):
pay for them? You know, And people say, oh, you
can return them. It's a pain to return them like
you get them home. You don't necessarily take them back
or have time like yes, supermarkets will take them back,
but often you won't do that. I bought some tomatoes
the other day. They were close to five dollars a punnet,
and at the bottom several weren't great, you know, And
that's clocking up to close to a dollar a tomato.
So I can absolutely understand why grocery buyers are getting
(02:33):
frustrated when you know, perhaps they don't technically or traditionally
use the broccoli stalk. And more recently I have been
buying frozen broccoli for that exact reason. One of my
little boys loves broccoli, and I just think, God, three
five dollars for a serve. By the time you cut
all the stalk out and cook it, you've got quite
small amounts. Like really, Leanna, broccoli head would barely feed
(02:54):
a family of four most of the sizes. So I
can understand it, but I thought it was it led
itself to a discussion because I know that you are
not a broccoli stork breaker offer you absolutely not, but
tell our listeners if you are tempted to break it
off and save yourself a dollar or two. Leanne's got
(03:14):
some important nutritional insight as to why we should actually,
if possible, eat the broccoli stork and how she prepares
it that I thought might be quite helpful for our listeners.
Speaker 1 (03:23):
Well, I don't necessarily have some nutritional insights, like I'm
not sure if it's any healthier, but I'm just too.
Speaker 2 (03:28):
Scared to break it up.
Speaker 1 (03:29):
I don't want to get in trouble, and it's really
hard to do, like it's really thick, but.
Speaker 2 (03:32):
I do like trouble. And are you getting in trouble.
Speaker 3 (03:36):
In the grocery store the grocery section, guy, Well, I
don't know. My local calls is so shocking. There is
so few staff there. I can barely find someone to
ask a favor of. But Leanne's obviously very scared of
getting in trouble at school, which is.
Speaker 1 (03:48):
Why I've always grown up in my mum, you know,
in my ear being like waste or not what not,
like use everything. So I remember when kids you used
to like you can grate the broccoli stork, and you
can make like veggie pancake, like little veggie pancakes with it, okonomiyaki,
you know, the Japanese pancakes we.
Speaker 4 (04:07):
Yapi. That's very good.
Speaker 1 (04:09):
I'm saying I've been to Japan a few times. You
can kind of boil it. You can add it in
disturb fries. I must say, though, recently, I have been
using a lot of broccolini because I just feel like,
I feel like the storks are a bit nicer to
eat on the brocolini, and I feel like I basically
cook the entire thing. I don't have to waste any
so I don't eat all of the broccoli stalk, but
I eat the majority. I just kind of knock off
(04:30):
the end of it and then I eat the majority
of it. But yeah, I don't know if it's any
more nutritious, but I can understand why a lot of
people don't like doing it. But yeah, I don't see
how people actually break it off.
Speaker 2 (04:40):
It's so thick. I don't get it.
Speaker 4 (04:41):
Well, you're super strongly, and I find that hard to believe.
Speaker 3 (04:43):
I do if I'm gonna I have broken it off
in the past, I probably won't because I feel a
little bit guilty. But I do look for ones that
have got a thinner stalk. But I understand it because
if you don't eat it, and I love the idea
of grating it because it's very fibrous, that's nutritionally what ads,
So it adds a lot of great fiber, and I
would say that's probably prebiotic starches. Would that be a
(05:05):
fair call in a broccoli store, which feeds the good
bacteria in the gut. So I can see if there's
a way to use it and grate it into something,
I think that's fantastic. You could actually like even grade
it into a smoothie, really depending on how sensive your
tummy was, because that's that kind of fiber that can
sort of if people are more sensitive on the tummy,
can upset them a little bit. But I think it
(05:26):
is just a good discussion point about getting the most
of it out of our food. And I think that
from a producer perspective and a supermarket perspective, you can
completely understand if someone is paying for more than half stalk,
because some of those stalks are really thick, and if
you're only getting a small head of broccoli, like I've
noticed the broccoli is are becoming smaller, Like going back
(05:46):
to the eighties and nineties, it was a big broccoli
similar to or cauliflower, like you'd get a big broccoli
head and the stalk was a bit irrelevant, whereas what
I'm noticing now is the heads are a lot smaller
and the stalks are proportionally bigger. That's actually a problem
because people are trying to get this super food into
their diet. It's really good for them. And I'm interested,
is this just by chance that they're breeding broccoli this way?
(06:09):
Is that more a cost effective way of doing it
compared to the old days where you'd have more of
a sized broccoli like a cauliflower, and often to be honest,
and you'd buy cauliflower per cauliflowers. So if you go
to the markets in Sydney, you buy per head, so
a qualiflower might be between a dollar and three dollars
depending rather than per kilo. So you would argue that
really ideally for consumers the broccoli would be per head
(06:33):
and then you could select a larger head of broccoli
versus the stalk. But broccoli is always per kilo. So
I actually think it's a fundamental issue with breeding if
the costs of fruit and veggies are so high in
Australia or is On the other hand, what's going on
is supermarkets are buying or frozen food manufacturers buying the
larger broccoli heads to make frozen broccoli, and we're left
(06:55):
with the other. So if anyone listening knows anything about
brocoli flar, we'd love to hear it. But that's my observation.
The heads have become proportionally smaller over time, and that's
a real negative for consumers. So yeah, it's certainly tricky.
But I did buy the frozen broccoli and use that,
but it's not as crunchy as it. It gets a
little bit soggy, and that's not ideal either.
Speaker 1 (07:16):
It roast it in the oven and you put a
little bit of parmesan and a bit of garlic pattern
and stuff on it. It roasts up really well on the
oven or in the air fryer. But yeah, it's as
ideal for like a store.
Speaker 3 (07:24):
No, So it just lends itself to if you can
get to the markets or local producers, you're likely to
get a much better deal. But yeah, if anyone's listening
who knows anything about bccoli farming, I'd love to hear it,
because that's my observation, and I think it is a
fundamental issue with people eating more broccoli when the cost
of it is so ridiculously high, because let's be honest,
like they're super foods them, but they're mostly water and fiber.
Speaker 4 (07:43):
We're paying a fortune for water and fiber.
Speaker 3 (07:45):
This is what with cucumbers with celery, Like a bunch
of celery at our local was close to five dollars.
Speaker 4 (07:51):
Now, I don't want to tell my little boy. I can't.
Speaker 3 (07:53):
I'm not paying five dollars for your snack when he's
asking me for it. But really it's water. So you know,
there are some big issues there with this food production
that I don't know if it's going to be resolved,
but I can understand why consumers are finding it really
really tricky. All right, Well, moving on from fresh natural
food costing a fortune, Leanne, let's move on to some
new data about highly ultra processed food also costing a
(08:13):
fortune and compromising our nutrition. So this was a news
headline that came out a week or two ago that
was published in a very reputable nutrition journal, Nutrients, and
found that a extremely high proportion of kids food. So
when I say kids food, I mean foods that is
marketed to children. So I've just putting kids food in
(08:34):
a Wooly's search engine, and all that's come up is
heavily branded food so things like nice and natural fruit
blocks or Park Avenue character cookies with Marvel spider Man,
multipack school snacks that are fruit unicorns. So really those
foods that are tiny teddies, you know, they've got characters
on them. They are promoted for lunch box fillers. They're bites, bars, balls, uses,
(09:00):
kids snacks for smaller children in that sort of kids section,
like whole foods, fruit.
Speaker 4 (09:05):
Bars, all of that kid's stuff.
Speaker 3 (09:07):
The adults can absolutely eat, but really it's marketed to
feel lunch boxes and for relatively small children's snack boxes.
And it was some really strong evidence that nutrition is
not going in the right way for our children. So
basically the research is analyzed over seventeen hundred foods that
were specifically targeting kids, and fifty six over half of
(09:28):
the product surveys were high in what they described as
energy density, so this is the number of calories per
weighted serve, and eighty one percent lean were ultra processed.
So just to refresh our listeners, ultra processed foods are
foods that they're very little to no resemblance of a
food we would have at home. When you scan the
ingredient list, they are made using a number of ingredients
(09:49):
that you wouldn't find in a home kitchen, so things
like a mulsifiers, preservative, flavors, additives. And given that one
in forestranged children are overweight or obese, the researchers reminding
us that one of the issues that we're consuming and
our kids are consuming too much processed and ultra processed foods.
The worst defenders bakery items, snacks, and confectionery, which we're
(10:12):
all targeting kids and all ultimately ultraprocessed and nutritionally. The
issue with ultra processed foods is that they offer little
to know of the natural nutrients, so if they do
contain added vitamins and minerals, they're added back in. There's
a lot of white, refined starches, refined white flour, added sugars,
added flavors, added bad fats, so vegetable oils in processing,
(10:33):
very little in terms of fiber, whole grain, carbohydrate, even protein.
One of the worst defenders at the moment for me
is the growing number of processed meat snacks that are
just slipping in a high protein. But everyone seems to
be forgetting that our process meats not good for us
and actually considered a carcinogen by the World Health Organization
SOLELYEAH and this start did not surprise me. But what
(10:55):
I will say, as a parent trying to pack lunchboxes
for children, it is very, very tricky to find child
friendly snacks that are not ultra processed. And whilst we
have control over what our younger kids are eating, you know,
when my little boys were under the age of five, sure,
I could put the brown rice cakes in, I could
(11:16):
put the homemade muffin in, I could opt for dairy,
it becomes increasingly difficult when they go to primary school
and are seeing all the other kids with the chips,
the tiny teddies and the like. So I want to
be very clear here, Leanne, and I am not sitting judging.
We're just observing what's in supermarket, and it is very
tricky for parents to keep away from ultra processed foods
when over eighty percent of the popular kids snacks in
(11:38):
supermarket are ultra processed, Leanne, what's the answer for parents
when we're trying to minimize our intake of ultra process
foods with our kids.
Speaker 1 (11:47):
Honestly, what I said in my clients, and what I
do a lot of is online shopping.
Speaker 2 (11:51):
I do my.
Speaker 1 (11:52):
Groceries and I get it delivered because it's so difficult
to take kids to the supermarket with you, because you
end up with half your shopping trolley just full of junk.
Speaker 2 (11:59):
That the kids wanton.
Speaker 1 (12:00):
The very rare occasion, I took my kids to the
supermarket the other weekend and we I was pushing the
shopping cart and Mia saw something in the aisle with
had like elsa on the front of it, and she's
like elsa, Like she didn't even know what was in it.
Speaker 2 (12:11):
She literally just.
Speaker 1 (12:12):
Wanted it because it had frozen on the front of it,
and I don't even know it was in it. I
just kept pushing the trolley. I was like, nope, not today,
and she just wanted it because it had elsa. So
I sort of call it that, like manipulative marketing tactics,
Like it's it's terrible. It's using cartoon characters, bright colors
to basically sell to kids and parents. Like it's like,
do you want the meltdown in the middle of the
(12:32):
aisle or do we just give in to the kids
when you're exhausted on a Sunday and you're trying to
just get to the checkout and get the shopping done.
Like I get it, it's really really difficult for parents.
So I myself and I say to my clients online
on my shop and on the rare occasion that yes,
sometimes a bit of the produce is a bit dodgy,
Like sometimes I'll get a salad bag and it's got it,
you know, one day on it and I was planning
to use it, you know, four days later or something.
Speaker 2 (12:53):
So it is a bit of give and take.
Speaker 1 (12:54):
But if you honestly find yourself at the checkout regularly
with so many different types of old processed foods in
your card because you have a hard time saying no
to the kids, actually doing some online shopping might not
be a bad thing to just help minimize how much
goes into the house. And then of course we've got
a lot of these like health halos, where a lot
of these companies will put what we call health halos
on the front, like no artificial flavors, no added sugar,
(13:17):
even though the product is packfull of sugar, but it's
naturally occurring from all of these sorts of dried fruits
and dates. So it's really difficult if you're not actually
reading the ingredient list, if you don't have an understanding
of what is in the food, and if you also
don't have boundaries in terms of how much of that
comes into the house. Because yeah, it's really really difficult.
And if you buy the chances are that the kids
(13:39):
will eat it and they'll probably eat far too much.
So I think it's a really difficult issue. I think
there probably should be some tirder regulations on how food
is marketed to children. I know that South Australia is
kind of leading the states in terms of Australia in
terms of some of the things that they're doing at
a state level to influence marketing and saying that you know,
there's no process meats and that thing on US stops
(14:01):
and that kind of thing on TV as well. I
think so I think that we can do more. I
think that there should be tighter regulations. I think that
it is a really difficult area for parents to navigate,
and like you said, Susie, it's also that peers support
from their peers at school as well. Of course, they
don't want to be the odd one out, they don't
want to be the only one that's not eating it.
But it is really really difficult for parents to navigate.
(14:21):
So I don't know if we have an answer. It's
multi factorial, but I think it is something that we
all should keep you and I included at the front
of our minds because there is more and more ultra
processed foods sneaking into our children's diet. It's very important
that we read the nutrition ingredients and the labels to
understand what's in it.
Speaker 2 (14:38):
And it's also really important that.
Speaker 1 (14:39):
We kind of have some form of boundary within the
household of how much of these kind of packet based
foods that the kids are allowed to have each day,
because before we know, they're not eating their lunch properly,
they're not eating their dinner properly, but they're having all
of these packet based snacks all day long. That's filling
them up, and then they're not having their well balanced
meals when it comes to lunch and dinner, and that
hopit happens far more commonly than we'd probably, So I
(15:00):
think that it's definitely multifactorial, and definitely it's.
Speaker 2 (15:04):
A difficult issue, isn't it. It's not a simple solution
sadly no.
Speaker 3 (15:07):
But I think what we can do today to leave
our listeners with some points of action is share some
of the kids snacks that are not ultra processed. So
I have just pulled up an old trolley that I
post every year at the beginning of the school term
of some of the better, better snacks. And I'm not
saying it's better to not make your own mini muffins,
of course that is you know that you listen to
(15:29):
the nutrition coush. But I'm saying that if you want
to put something in a packet, need to put something
in a packet the kids want it. Here are some
of my best options, so just off the top of
my head, and Lene you might think of a few too.
The kids yogurts are generally pretty good. The Tama Valley
there is the Farmers Union Kids.
Speaker 4 (15:44):
I'm looking.
Speaker 3 (15:44):
There's a few yogurts for kids that are pretty good.
Any kind of cheese like the cheese stringers, and generally
cheese and crackers are pretty good. From the range. The
table of plenty brown rice cakes and you can get
them with a yogurt or chocolate or even the sunrice
mini bites. Now I know a couple of weeks ago
is boke about process rice snacks containing relatively high amounts
of arsenic. Yes, that is true, but in a sort
(16:06):
of balanced diet overall, they are still one of the
better things if you mix the snacks up. The roasted
faber beans and flavored chickpeas from Happy Snack Food Company
are one of the better choices. I would say pretzels
are pretty good in general. Macro have got the Lentil bytes,
the sweet Potato Bytes. Messy Monkeys are one of the
better ones. And Macro also have some balls, some cocoa
(16:27):
sort of balls that retail for five dollars for packs
of two. They're pretty good. Any other spring to mind.
Speaker 1 (16:32):
I've missed one of my friends, she's a dietician. She
showed me these kosher bars. They're in will worst. They're like,
don't have any emulsifiers or added shars or anything. They're
not too bad. They are a sweeter they're like a
choc chip bar. Then there's like a like a white
chocolate raspberry one.
Speaker 2 (16:46):
They're not too bad.
Speaker 1 (16:46):
They're little bars for smaller kids. Occasionally I give my
kids the little packs of the Grain Waves. Again, they've
got a whole grain base, so they are a little
bit flavored, but again they're certainly better than some of
the other options on the market. And like you, I
use the We call them carrot chippies and beechrit chipies
in my household. They're the wool was the Macro branded
Lentil bites essentially, so I really like them as well,
and the Messy Monkeys as well.
Speaker 2 (17:08):
They do a good range of popcorn for older kids.
Just yeah.
Speaker 3 (17:11):
And I would actually say, and I think you'll agree
with me, he being a chip lover, something like the
Red Rock Deli. Now, the plain Red Rock Deli have
got potato oil salt. Are they healthy? No? Are they
better than ce C's with all the flavoring on them?
One hundred percent. So if you want to put sort
of a snack pack of something in or maybe once
a week, the plain Red Rock Deli are one of
the better options.
Speaker 4 (17:32):
Definitely. You would say that they're processed.
Speaker 3 (17:34):
I would say that they're not ultra processed, given they
don't have those additives and things in there. So you know,
there are a handful of things that you can grab
here and there, and I think the shorter the ingredient
list is generally a good reference point as well as
in terms of a product, and I always try and
get as much dairy in there as I can. Cheese
and crackers, yogurt, even a flavored milk for me nutritionally
(17:55):
is much better than most of the bars and bites
and things in there, even if they mask is healthy
like a lot of the veggie style chips.
Speaker 1 (18:02):
Do.
Speaker 2 (18:02):
Yeah, couldn't agreement?
Speaker 1 (18:04):
All right, we are going to be talking about creatine gummies.
It is a trend that is very explosive online. We
know that creatine is twenty twenty five's biggest nutrition supplement trend.
Speaker 2 (18:17):
For good reason.
Speaker 1 (18:17):
There is a ton of evidence behind why the majority
of healthy women should be taking creatine metaside they most
men are ready take it, but women. We know that
creatine is proving more and more and more beneficial for
women every single day that Creatine gummies through all over
social media influences swear by them. They taste yummy, people
are like, oh, it's like eating a lolly. And then
(18:38):
of course you've got all the health halos that go
with the creating gummies. You know, the strength, the focus,
the brain fog, the recovery. They're in pretty packaging, but
do these gummies actually deliver the same amount of creatine
that they claim they do.
Speaker 2 (18:50):
It's very very interesting, Susie's.
Speaker 1 (18:53):
So there was a big YouTuber and social media influencer,
James Smith, who's actually quite credible. He has done a
big like pose on a lot of the brands. He's
independently paid to have a lot of these brands tested
to see if they do have the amount of creating
in the gummy that they say they do. And there
was also a big investigation from Wired recently and again
they independently tested a huge range of the really popular
(19:16):
creatine gummy brands and the results were shocking, Susie, Like,
actually shocking, because you would think that if a creatine
brand had a gummy that said something like contains five
grams of creating per gummy.
Speaker 2 (19:27):
Okay, maybe not every.
Speaker 1 (19:28):
Brand is exactly five grams, but I would hope that
each brand is like four point eight four point nine
to five, do you know what I mean? Like pretty
close to five grams, right, or three grams or whatever.
It is within a point ononder point two of that dose.
But a lot of these independent investigations show that there
was a significantly less amount of creating in these brands
(19:53):
than what the label claimed. A lot of them with
creating doses only sixteen percent of the advertised dose, susy.
That is ridiculous, Like that is a massive discrepancy.
Speaker 2 (20:05):
So it's real issue.
Speaker 1 (20:07):
And I guess one of the biggest issues is that
creatine is actually really hard to stabilize. So when I
read all this, I was like, oh, wow, this is
really interesting. Of Course, I've always sort of said I've
never been a huge fan of gummies, whether that's a multivitamin,
whether it's like cillium and a gummy, whether it's creating
in a gummy. I just feel like a lot of
people are just popping these gummies because they're.
Speaker 2 (20:25):
Like they're sweet, they're lullies, etc.
Speaker 1 (20:28):
And I'm like, I think I prefer if you've got
to take a suplement with some science behind it, I
prefer you take the best quality one. And when I
did a deep dive into the research behind creating in
gummies and why so many brands were underdosing and significantly
like less than fifty percent, you know, nearly eighty percent
less than what they actually claimed on the nutrition label
for some of these brands, certainly a couple of the
(20:50):
good brands had the required dose in there.
Speaker 2 (20:53):
What they said was in there was.
Speaker 1 (20:54):
Actually in there, But the large majority of the brands
that were independently tested significantly less than what they're actually claiming.
Speaker 2 (21:02):
And I think one of the reasons why when I
was looking.
Speaker 1 (21:04):
Through some of the research and the science behind it,
was because creatine is actually really hard to stabilize in
a gummy, So creating is highly water soble and in
an unstable moist environment. It makes it really difficult to
preserve creating in a gummy form without it actually degrading
into creatinine, which is like an inactive byproduct, So it
(21:25):
leads to a big loss in potency over time when
the creating is actually in the gummy.
Speaker 2 (21:31):
So unless this formula is being.
Speaker 1 (21:34):
Like specifically engineered to be able to stay stable within
the gummy, which let's be honest, most of these brands
are not doing. This is the reason I think that
so many of the gummies contain far less in terms
of the amounts of creating than what they're advertising.
Speaker 2 (21:50):
Now. The other issue is that the whole supplement.
Speaker 1 (21:53):
Industry is largely not really regulated, particularly if you're buying
an overseas branch with so many Austrains do like we don't.
When people go and look for supplement, they just grab
whatever off the shelf. They're not really looking for a
brand that is made in Australia. They're just grabbing anything
and if the brand really isn't made in Australia, the
regulations are sketchy at best. Most brands aren't batch testing
(22:14):
their own product. They're also not third party testing their
own products, and they really you know, most brands, unfortunately
are made by influencers or celebrities or people that just
think that they can do better. So they're like, I'm
going to start a supplement brand and.
Speaker 2 (22:27):
Do better, but they don't really.
Speaker 1 (22:29):
Understand the signs behind this, which is the key reason
why Susie and I developed designed by dietitians.
Speaker 2 (22:34):
We also batch test all of our products.
Speaker 1 (22:36):
We can verify all of our claims as well, and
that's a reason we haven't actually developed creating in a
gummy form. So I thought it was really really interesting too, Yeah,
just to see what's been playing out on social media,
to see that there are other such as the Wired
you know, independent lab analysis as well that are also
they've tested so many different independent brands, and the majority
just didn't have anywhere near the amount of creating in
(22:59):
them that they claim, And I just thought it was
I'm sending it to you, and I was like, oh
my goodness, Like, yeah, I thought it was a bit
of it, like a beat up to start with, but
then I was like, no, that's actually like it makes
so much sense from a science perspective, and probably just
another reason why I've never really liked gummies without fully
understanding the science behind it, like I do.
Speaker 2 (23:16):
Now, what do you think?
Speaker 3 (23:17):
Well, I got that message on a Friday afternoon and
Liam was in a frenzy, And first of all, I
couldn't watch it because James Smith and I had a
fight one time online and he's blocked me because he
bagged me out for no reason. I don't know why
he ransomed anywhow. I had to go into a different
account to have a look at it. But to be honest,
it didn't surprise me that a lot of brands didn't
(23:39):
have the many in Like oh, sorry, when you said
I didn't think they would have it in, well, they
all should. You know, if it says it's got something
in it, it should have it it's.
Speaker 2 (23:48):
Got some yeah, just not for the dose that they were.
Speaker 3 (23:50):
But I was horrified. I was like, this cannot be happening.
And I would say that generally less reputable brands. I
can hear my children from the garbage out, So if
you can hear that less reputable brands, doesn't surprise me.
Because a big, big, reputable brands. No, they need to
be tested. You know they're vulnerable, But it doesn't surprise me.
And I think this is just a classic example of
how people think that selling supplements is a really easy
(24:13):
way to make lots of money. We'll all do it
regardless of our qualifications, and you have to just basically
be careful. I'm like you, I don't like gummies of
any description, vitamins. I don't think that they're I don't
as a dietician. I don't ever want to be telling
people to have a lolly basically. So I think this
just highlights that one. You have to make sure that
if you're paying for supplements, that they are coming from
(24:33):
a credible, reputable organization. But like you described, in the
case of creating gummies, I wouldn't be buying them at all.
You need to get the powder because then you know
you're basically getting what you're paying for and the powder
should be pure, which is why we use Career Pure
in our products. Now it's a lot more expensive, but
we know we're basically getting what we're paying for and
telling our clients that's in there. So just great story,
(24:55):
I thought, fantastic. And yeah, I thought James Smith did
a great job. You know, he went and got them
all tested, and he said he'd had to look into
things legally because he didn't also want to be vulnerable.
But you know, you need people like that out there
checking things because often they're not overly accurate, and we
believe big companies that you know, can be obviously very misleading.
Speaker 4 (25:15):
So yeah, I loved it. I thought it was a
great story in general.
Speaker 1 (25:18):
And one of the ones I will say, the big brand,
I won't name it in shame it, but the big
brand that he found that he actually had tested multiple times,
just because the first time he tested it he was like,
surely that can't be right. Multiple times one of the
biggest brands who spends like this ridiculous amount, like if
you typed did in creating gummy is that brand would
come up first basically and the worst thing is that
they basically are so famous or such a big brand
(25:40):
because they heavily use influencers online. They're so big and
so famous and make so many millions of dollars because
all of these influencers are talking about them and everyone's
going to buy them. Like, if you're buying supplements of
influencer recommendations, you are probably doing it wrong. So to
end this little segment, if you are going to get creating,
try to source crepure or create vitalis. It is the
(26:02):
most purest form of creating monohydrate in the world. Make
sure the formula uses creatine monohydrate because that is the
most research and effective form of creating worldwide. Make sure
that the product states the exact grams of creatine perserve
not equivalent to five grams or equivalent two to three
grams the exact grams of creating in that product. Make
(26:24):
sure that the brand either batcheests their own product or
gets that sort of third party tested. That's more like
an American thing. They do a lot of third party
testing over there. And then basically just make sure that
you have an understanding of where your brand comes from.
Is it straight out of China, Who's actually formulating the brand.
You know, is there a pharmacist, is there a dietitian,
or is it just your favorite influencer who's teed up
(26:45):
with some random Chinese factory company and whacking their own
face on the label. So I think it's really important
to actually do some due diligence if you are putting
these things regularly into your body, because if not, at best,
you're just wasting your money. At worst, there's potentially contaminant
and that kind of thing in your supplements which you're
actually putting into your body every single day, so it's
not probably going to end well long term for you.
(27:07):
So I think just a good reminder for all of
us to know where these things are coming from and
to do a little bit of due diligence and detective
work ourselves.
Speaker 3 (27:16):
I think you can watch his clips James Smith PT.
But is he's in the UK's NY he's English?
Speaker 1 (27:20):
Is?
Speaker 2 (27:22):
I think he's English?
Speaker 3 (27:23):
I don't know if he sometimes comes here, But you
can watch it James Smith PTA. I don't agree with
everything he says, but I think that that was a
really interesting reminder of you got to be very careful
with supplements, all right, Leanne I found some new cheese,
very exciting.
Speaker 4 (27:36):
Who doesn't love cheese.
Speaker 3 (27:38):
I don't even know why I came across it, because
I haven't seen it in supermarket yet, but I was
doing a review maybe and it came up on the
Woollies supermarket site, and I liked it for a few
different reasons because it was the first time I've seen
fetter advertised according to some health benefits. So this is
the Riverina Dairy Company high protein fetter, and I just
thought that's so interesting, isn't it. So Fatter cheese is
(28:01):
usually a little bit lower fat than regular cheese. It's
usually about twenty five twenty eight percent fat compared to
say thirty thirty five percent for regular cheddar, And if
you get a reduced fat fetter, it can be as
low as about fifteen percent. But they are to find,
which makes me think when they do make them, they
don't sell.
Speaker 4 (28:18):
But this one is a really interesting product.
Speaker 3 (28:21):
So first of all, it's made by a small kind
of dairy conglomerate, which I always think is nice. And
when you look at the nutritionals per serve, they're pretty strong.
So per hundred grams, the energy is just over two
hundred and fifty calories as you would expect for cheese.
The protein is twenty four grams fat sixteen, so only
sixteen percent fat, which is significantly lower fat than cheese
(28:43):
in general and specifically fetter cheese. The saturated fat is
a little bit higher than our recommended less than three
and eleven, but you would expect that for dairy food
in general, and the sodium per hundred seven to twenty
because cheese does have a fair wack of salt, but
per serve it's fifty gram server fetter.
Speaker 4 (29:00):
So to give you an idea, we always we'll.
Speaker 3 (29:02):
Generally recommend about thirty grams of cheese a day, which
is sort of a heaped tablespoon of fetter. So fifty
grams is quite a lot. I wouldn't recommend generally my
clients have fifty. I'd probably say closer to thirty. But
even for that, you're getting over six grams of protein,
which is very high. Usually going to be getting about
three grams for fetter. And what I particularly likely a
(29:24):
is that when you look at the ingredient lists, all
it's got in it is pasteurized cow's milk, milk, solid salt,
and some cultures it's an incredibly clean ingredient list. Now
I haven't seen it or tried it, it is it
Willy's only at the moment it does say out of
stock on my local, but it is definitely a new
product and has thirty percent less fat and a significant
amount of high protein perserve. So I'm loving it. If
(29:46):
I see it, I'll definitely be buying it. And if
you're a cheese lover, it would definitely then be my
choice of feta. And even if you're using only thirty grams,
you're going to be getting over six grams of protein,
So big thumbs up from me.
Speaker 4 (29:58):
What do you think it's available.
Speaker 2 (30:00):
At my local? Wars? Actually I should add that to
my cart for my new water.
Speaker 1 (30:03):
So it's four dollars seventy for a two hundred gram block,
and this is the Riverina.
Speaker 2 (30:08):
Not hard, it's even cheaper.
Speaker 1 (30:10):
I've paid more, certainly, I've paid more, certainly, So I
actually think it's it's fairly reasonably priced. It's Riverina Dairy Cove.
And you said more than six grams fifty grams, so
it gives twelve grams of protein and.
Speaker 4 (30:20):
I'm tired to daily Sunday it gives people, So it.
Speaker 1 (30:25):
Is it is a high protein cheese. And when you
first sent this to me, I kind of thought, oh,
it's interesting, But what I personally buy it?
Speaker 2 (30:31):
Probably not.
Speaker 1 (30:32):
And the first thought that popped into my head was
I'd probably give it to like a vegan client who
really needed it.
Speaker 2 (30:36):
But then I was like, oh, it's better, they.
Speaker 4 (30:37):
Can't very tired were forgetting No, vegans can eat better?
Speaker 2 (30:40):
Well, we need it.
Speaker 1 (30:41):
About creatine dose, I think a couple of nights of
bad sleep. We should talk about that though, creteine and
sleep up provision because there's more and more research. But
getting back to the FETA, yeah, I think it's interesting.
If I was, say a vegetarian client, and I was
really trying to get my protein up a little bit,
perhaps I had a salad with similarentles at a bit
of kinoir and I.
Speaker 2 (30:57):
Was looking to boost it. This would be the perfect
in that.
Speaker 1 (31:00):
But if I had an animal product eating client, like
they had some chicken in a salad or some tuna
or some you know, some steak or something in a wrap,
I probably wouldn't buy it. I mean, I think the
ingredients are fine and the price point is absolutely fine,
but I think we've all gone a little bit too
protein crazy, so I would take it as with a
grain of salt. I don't think everybody needs and I
think a specific type of person who is probably more
(31:22):
plant based focused looking to up the fettera in their
diet would would need it.
Speaker 2 (31:27):
I agree.
Speaker 1 (31:28):
I think the ingredients are great, but most fetters pretty
whole food based anyway, Isn't it like I've never really
seen a bad fetter.
Speaker 2 (31:33):
I think they're all pretty similar.
Speaker 3 (31:35):
Yeah, I would use it because I sometimes when I
have clients I'm trying to bump their protein up. Sometimes
they get sick of like having with lunches, Like they're like,
I don't feel like chicken or tuna again, what else
can I have? So, for example, if I had a
client who you could use that with, say egg salad
and just get that extra sort of five six eight
grams of protein. So I think I would use it
(31:55):
in that instance because people love cheese. It's salty, so
it tastes good in a salad. It just finishes a
salad off for lunch, and so I think it's just
a nice way to add a little bit extra, particularly
for people who are getting sick of having a lot
of meat or fish through the day or even for breakfast,
right because people, as we've spoken before, two eggs for
women is not enough protein. But if you had a
(32:16):
slice of whole grain toast, some of that feta and
your two eggs, you'd be well over your twenty thirty grams.
So it's just a nice addition to give that little
bit extra, particularly if you're trying to keep calories controlled.
So I think it's a really functional food that is
just giving people a little bit more variety you or.
Speaker 1 (32:31):
Really just as a snack, a couple of vitiweeds with
a couple of slices of tomato and a bit of
this better crumbled on top. Yeah, you're going to get
a you know, six eight ten grams in that. So
that's a really good option to I agree because a
lot of people don't like those low carb, high protein
tost options, and I don't blame them. Sometimes they're a
bit kind of bland, a little bit heavy. So yeah,
I think that's with a couple of eggs for breakfast,
or even just that with a bit of sliced tomatoes,
(32:52):
a few good slices of grainy bread will give you
ten twelve grams, even if it's not the high protein
type bread. So a serve of this on top of
few slices with some tomato and some fresh basil could
actually go a long way to getting you up over
that twenty grams of protein permeal, which we know that
most women need.
Speaker 3 (33:08):
True true, Sure, So well done, riverine A Dairy. It's
nice to see small food companies doing well, so support
them if you see it in woollies.
Speaker 1 (33:15):
Yeah, I'll see if I can pick it up and
give us a little review next week in terms of
the taste, but I'm sure it will taste good. You know,
it's pretty hard to not taste good. FET's pretty delicious,
So I'll see if I can give us a little
review next week.
Speaker 2 (33:25):
All right.
Speaker 1 (33:26):
Then our final topic for the week is, of course
our listener questions. Sous He picks a lot of these
up from our Instagram dms or our Facebook dms, and
so this one today is on osteopenia. So I've just
found out that I have osteopenia. What should I do? So,
just to give our listeners a little bit of a background,
osteopenia is basically where your bone mineral density is lower
(33:46):
than normal. It's not low enough to be classified as osteoporosis,
but it's essentially a big red flag. It's a big
warning sign because it's not a diagnosis of a bone disease,
but it's basically the time to act now to prevent
any further progression of lowering that bone mineral density.
Speaker 2 (34:04):
So it's really great that you've reached out. It's a
wonderful question.
Speaker 1 (34:06):
I think the first thing that you would want to
do is prioritize your key what we call bone nutrients.
So we've got calcium, vitamin D, protein, and then magnesium
in K two as well also help support bone metabolic
K two and vitamin K two.
Speaker 2 (34:20):
Vitamin K two.
Speaker 3 (34:21):
The specific people haven't done a nutrition degree K two.
Speaker 1 (34:25):
I'll I'll come back to it, so I'm just gonna
listen them off for a second. So, calcium wise, we
want for most people between about one thousand to about
thirteen hundred.
Speaker 2 (34:33):
Milligrams a day.
Speaker 1 (34:34):
It's a significant amount of calcium, and this depends on
your age and your life stage basically, so if you're
you know, someone who's in the twenties versus someone in
their seventies, your calcium requirements will be different. For most people,
it's about three to four serves of dairy a day.
If you don't have dairy, you really need to make
sure that you're having some strongly fortified plant based alternatives.
(34:56):
And then vitamin D as well. We know that a
huge proportion of a something around twenty five thirty percent
throughout winter a low in vitamin D, so it's probably
a good time to go and get your vitamin D
levels checked, and if you are low, it's probably a
great time to supplement as well. Protein wise, it's really
important for bone strength as well, so really ensuring that
you're having some lean protein with every meal, perhaps adding
(35:18):
some of that high protein feta like we've talked about
as well. And then also the last two which people
don't really think about. They always think about the calcium
and the vitamin D. It's magnesium and vitamin K two.
Speaker 2 (35:29):
So both of.
Speaker 1 (35:30):
These, although smaller, both support bone metabolism as well. So
really we only want to supplement if our dietary intake
is low, so it's probably a really key time to
go and see a dietician who would do a full
diet analysis of what you're currently eating and let you
know if you need to either up the nutrients through
a diet or if that's just not possible, you might
(35:51):
want a supplement, But don't just go and randomly start
taking supplements because sometimes they overlap, sometimes they interact. Sometimes
you're not taking enough, times you're taking too much. So
it is really important to get some key advice around
supplementation as well. Now, besides key nutrients, you also want
to focus on strength training or weight bearing exercises, So
(36:11):
think about things like impact movements, skipping, jogging, playing squash
or tennis, doing the stairs if it's safe to do so,
if you can mobilize and it's safe, all of these
sorts of things, and resistance based training is really important
to stimulate bone formation and help to slow down bone
loss as well. And then the last thing I'll say
is you really do it is time to link in with, yes,
(36:31):
a dietician, but also potentially either a physiotherapist or an
exercise physiologist who can really just help tailor and exercise
and a weight bearing plan for you, because that is
going to be your best bet with the good quality
nutrition to stop that progression onto osteoporosis as well.
Speaker 4 (36:48):
I was going to say, before you come back and
tell us what K two is.
Speaker 3 (36:52):
Part of a K two when you never mentioned that
one time in four years K two one for both.
But it's a good education, So going to hand over
to you because I can't even answer it. But I
do think it's worth really seeking out a exercise physiologist
or physio who specializes in bone health because there's a
lot of growing research about specific training modalities that can
(37:12):
help build tissue with strong evidence. So I think, don't
just think it's enough to go to a PT at
the local gym and get a strength program. You have
to do that very specific resistance work on the bone
to help build it. And as I said, there's a
growing number of specialists who know a lot more about
that than I do. But certainly i'd be searching that,
and sometimes you can do an online session with those
people if they're not close to where you are, and
(37:33):
learn how to do the right exercises, so that I
would definitely be investing in that. If you've got osteopedia,
particularly if you're only uniar thirties or forties, it's really
really important. Was that.
Speaker 1 (37:43):
And the last thing I was just going to circle
back and say is I know that people don't want
to hear it, but our cool and smoking. Both of
these two things can actually significantly impair bone health as
well and may actually accelerate bone loss. So if you
are still smoking, it is the time to stop yesterday.
And if you do have more than the occasional drink
all that, you know, an alcoholic drink on a special occasion,
it's certainly time to cut down as well. So both
(38:05):
of those two things from a lifestyle perspective can also.
Speaker 4 (38:08):
Impact, as do acidic soft drinks too.
Speaker 2 (38:11):
Interesting.
Speaker 4 (38:12):
Yeah, so did you say about the case? Yeah, you've
said it.
Speaker 2 (38:15):
Okay, Yeah, yeah, you're just carolling on your phone. You
didn't hear.
Speaker 1 (38:17):
It, all right, Well, that exists to the end of
nutrition couch Ford the other week. If you know that
your diet needs a little bit more protein, or you
want to swap from your creating gumming into the purest
type of creating in the world, go and check out
our scientifically formulated range of supplements at design Bydietitians dot com.
Speaker 2 (38:36):
Thank you for listening to the podcast and we will
catch you next week.
Speaker 3 (38:39):
And if you want to hear more of Leanna and Iranting,
we can come to our nutrition retreat at the end
of October. So we've got a few spots left, so
send us a what are we sending it?
Speaker 2 (38:47):
Lean email, an.
Speaker 1 (38:48):
Email, email, admit at the Nutritioncouch dot com, and we'll
send you some more information about the retreat.
Speaker 2 (38:55):
End of October, isn't.
Speaker 4 (38:55):
It It is. It's on Halloween actually, so we'll be
gettingdressed up amazing.
Speaker 2 (38:59):
All right, we'll catch you guys at f
What's next to you usually buy for the family. Maybe
it's some healthy bites or some healthy bars. Maybe you
allow a packet of chips every day, or maybe you're
quite strict and stick to just a fruit or a
serve of dairy. On today's episode of The Nutrition Couch,
we have some new data on what our kids are
actually snacking on, and to be honest, the data isn't great.
Speaker 2 (00:22):
Hi.
Speaker 1 (00:22):
I'm Leanne Ward and I'm Susie Burrows, 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
kids snacking. We have some new information on creatine gummies,
we found some great new cheese that we think our
listeners will love, and our listener question this week is
all about bone health. But to kick us off this week, Susie,
(00:46):
you had some trending online anger about broccoli.
Speaker 3 (00:52):
My did I saw on news dot com this week
this really interesting article about people breaking their stalks off
their broccoli, And then a particular food outlet, I think
it was more of an independent grocer, had put a
sign up to say that they would find people a
dollar if they got caught breaking a stalk up the broccoli,
(01:12):
and I just loved it because I think that admittedly,
you know, you go into the supermarket or the grocery store,
and when broccoli is like ten twelve dollars a kiloh,
it's like whoa, Like that's getting up around three five dollars,
you know, for a single sort of.
Speaker 4 (01:27):
Serve or two.
Speaker 3 (01:28):
And I can see how grocery buyers would be very
tempted to do it, because I don't really use the
broccoli stalk, and on occasion I have broken it off
if it's easy, but as you alluded to, it is
actually quite hard to do. Some of the stalks are
really quite strong and it's hard to get it off.
But I actually don't cook and eat it, and so
(01:48):
I can completely understand why people may do that, and
it lends itself to I've seen other articles in the
past where people have opened blueberries and tried them, and
I completely understand that. Like, if you're paying eight dollars
for a punnet of berries and you open them and
they're not great, which sometimes they aren't, why would you
(02:09):
pay for them? You know, And people say, oh, you
can return them. It's a pain to return them like
you get them home. You don't necessarily take them back
or have time like yes, supermarkets will take them back,
but often you won't do that. I bought some tomatoes
the other day. They were close to five dollars a punnet,
and at the bottom several weren't great, you know, And
that's clocking up to close to a dollar a tomato.
So I can absolutely understand why grocery buyers are getting
(02:33):
frustrated when you know, perhaps they don't technically or traditionally
use the broccoli stalk. And more recently I have been
buying frozen broccoli for that exact reason. One of my
little boys loves broccoli, and I just think, God, three
five dollars for a serve. By the time you cut
all the stalk out and cook it, you've got quite
small amounts. Like really, Leanna, broccoli head would barely feed
(02:54):
a family of four most of the sizes. So I
can understand it, but I thought it was it led
itself to a discussion because I know that you are
not a broccoli stork breaker offer you absolutely not, but
tell our listeners if you are tempted to break it
off and save yourself a dollar or two. Leanne's got
(03:14):
some important nutritional insight as to why we should actually,
if possible, eat the broccoli stork and how she prepares
it that I thought might be quite helpful for our listeners.
Speaker 1 (03:23):
Well, I don't necessarily have some nutritional insights, like I'm
not sure if it's any healthier, but I'm just too.
Speaker 2 (03:28):
Scared to break it up.
Speaker 1 (03:29):
I don't want to get in trouble, and it's really
hard to do, like it's really thick, but.
Speaker 2 (03:32):
I do like trouble. And are you getting in trouble.
Speaker 3 (03:36):
In the grocery store the grocery section, guy, Well, I
don't know. My local calls is so shocking. There is
so few staff there. I can barely find someone to
ask a favor of. But Leanne's obviously very scared of
getting in trouble at school, which is.
Speaker 1 (03:48):
Why I've always grown up in my mum, you know,
in my ear being like waste or not what not,
like use everything. So I remember when kids you used
to like you can grate the broccoli stork, and you
can make like veggie pancake, like little veggie pancakes with it, okonomiyaki,
you know, the Japanese pancakes we.
Speaker 4 (04:07):
Yapi. That's very good.
Speaker 1 (04:09):
I'm saying I've been to Japan a few times. You
can kind of boil it. You can add it in
disturb fries. I must say, though, recently, I have been
using a lot of broccolini because I just feel like,
I feel like the storks are a bit nicer to
eat on the brocolini, and I feel like I basically
cook the entire thing. I don't have to waste any
so I don't eat all of the broccoli stalk, but
I eat the majority. I just kind of knock off
(04:30):
the end of it and then I eat the majority
of it. But yeah, I don't know if it's any
more nutritious, but I can understand why a lot of
people don't like doing it. But yeah, I don't see
how people actually break it off.
Speaker 2 (04:40):
It's so thick. I don't get it.
Speaker 4 (04:41):
Well, you're super strongly, and I find that hard to believe.
Speaker 3 (04:43):
I do if I'm gonna I have broken it off
in the past, I probably won't because I feel a
little bit guilty. But I do look for ones that
have got a thinner stalk. But I understand it because
if you don't eat it, and I love the idea
of grating it because it's very fibrous, that's nutritionally what ads,
So it adds a lot of great fiber, and I
would say that's probably prebiotic starches. Would that be a
(05:05):
fair call in a broccoli store, which feeds the good
bacteria in the gut. So I can see if there's
a way to use it and grate it into something,
I think that's fantastic. You could actually like even grade
it into a smoothie, really depending on how sensive your
tummy was, because that's that kind of fiber that can
sort of if people are more sensitive on the tummy,
can upset them a little bit. But I think it
(05:26):
is just a good discussion point about getting the most
of it out of our food. And I think that
from a producer perspective and a supermarket perspective, you can
completely understand if someone is paying for more than half stalk,
because some of those stalks are really thick, and if
you're only getting a small head of broccoli, like I've
noticed the broccoli is are becoming smaller, Like going back
(05:46):
to the eighties and nineties, it was a big broccoli
similar to or cauliflower, like you'd get a big broccoli
head and the stalk was a bit irrelevant, whereas what
I'm noticing now is the heads are a lot smaller
and the stalks are proportionally bigger. That's actually a problem
because people are trying to get this super food into
their diet. It's really good for them. And I'm interested,
is this just by chance that they're breeding broccoli this way?
(06:09):
Is that more a cost effective way of doing it
compared to the old days where you'd have more of
a sized broccoli like a cauliflower, and often to be honest,
and you'd buy cauliflower per cauliflowers. So if you go
to the markets in Sydney, you buy per head, so
a qualiflower might be between a dollar and three dollars
depending rather than per kilo. So you would argue that
really ideally for consumers the broccoli would be per head
(06:33):
and then you could select a larger head of broccoli
versus the stalk. But broccoli is always per kilo. So
I actually think it's a fundamental issue with breeding if
the costs of fruit and veggies are so high in
Australia or is On the other hand, what's going on
is supermarkets are buying or frozen food manufacturers buying the
larger broccoli heads to make frozen broccoli, and we're left
(06:55):
with the other. So if anyone listening knows anything about
brocoli flar, we'd love to hear it. But that's my observation.
The heads have become proportionally smaller over time, and that's
a real negative for consumers. So yeah, it's certainly tricky.
But I did buy the frozen broccoli and use that,
but it's not as crunchy as it. It gets a
little bit soggy, and that's not ideal either.
Speaker 1 (07:16):
It roast it in the oven and you put a
little bit of parmesan and a bit of garlic pattern
and stuff on it. It roasts up really well on the
oven or in the air fryer. But yeah, it's as
ideal for like a store.
Speaker 3 (07:24):
No, So it just lends itself to if you can
get to the markets or local producers, you're likely to
get a much better deal. But yeah, if anyone's listening
who knows anything about bccoli farming, I'd love to hear it,
because that's my observation, and I think it is a
fundamental issue with people eating more broccoli when the cost
of it is so ridiculously high, because let's be honest,
like they're super foods them, but they're mostly water and fiber.
Speaker 4 (07:43):
We're paying a fortune for water and fiber.
Speaker 3 (07:45):
This is what with cucumbers with celery, Like a bunch
of celery at our local was close to five dollars.
Speaker 4 (07:51):
Now, I don't want to tell my little boy. I can't.
Speaker 3 (07:53):
I'm not paying five dollars for your snack when he's
asking me for it. But really it's water. So you know,
there are some big issues there with this food production
that I don't know if it's going to be resolved,
but I can understand why consumers are finding it really
really tricky. All right, Well, moving on from fresh natural
food costing a fortune, Leanne, let's move on to some
new data about highly ultra processed food also costing a
(08:13):
fortune and compromising our nutrition. So this was a news
headline that came out a week or two ago that
was published in a very reputable nutrition journal, Nutrients, and
found that a extremely high proportion of kids food. So
when I say kids food, I mean foods that is
marketed to children. So I've just putting kids food in
(08:34):
a Wooly's search engine, and all that's come up is
heavily branded food so things like nice and natural fruit
blocks or Park Avenue character cookies with Marvel spider Man,
multipack school snacks that are fruit unicorns. So really those
foods that are tiny teddies, you know, they've got characters
on them. They are promoted for lunch box fillers. They're bites, bars, balls, uses,
(09:00):
kids snacks for smaller children in that sort of kids section,
like whole foods, fruit.
Speaker 4 (09:05):
Bars, all of that kid's stuff.
Speaker 3 (09:07):
The adults can absolutely eat, but really it's marketed to
feel lunch boxes and for relatively small children's snack boxes.
And it was some really strong evidence that nutrition is
not going in the right way for our children. So
basically the research is analyzed over seventeen hundred foods that
were specifically targeting kids, and fifty six over half of
(09:28):
the product surveys were high in what they described as
energy density, so this is the number of calories per
weighted serve, and eighty one percent lean were ultra processed.
So just to refresh our listeners, ultra processed foods are
foods that they're very little to no resemblance of a
food we would have at home. When you scan the
ingredient list, they are made using a number of ingredients
(09:49):
that you wouldn't find in a home kitchen, so things
like a mulsifiers, preservative, flavors, additives. And given that one
in forestranged children are overweight or obese, the researchers reminding
us that one of the issues that we're consuming and
our kids are consuming too much processed and ultra processed foods.
The worst defenders bakery items, snacks, and confectionery, which we're
(10:12):
all targeting kids and all ultimately ultraprocessed and nutritionally. The
issue with ultra processed foods is that they offer little
to know of the natural nutrients, so if they do
contain added vitamins and minerals, they're added back in. There's
a lot of white, refined starches, refined white flour, added sugars,
added flavors, added bad fats, so vegetable oils in processing,
(10:33):
very little in terms of fiber, whole grain, carbohydrate, even protein.
One of the worst defenders at the moment for me
is the growing number of processed meat snacks that are
just slipping in a high protein. But everyone seems to
be forgetting that our process meats not good for us
and actually considered a carcinogen by the World Health Organization
SOLELYEAH and this start did not surprise me. But what
(10:55):
I will say, as a parent trying to pack lunchboxes
for children, it is very, very tricky to find child
friendly snacks that are not ultra processed. And whilst we
have control over what our younger kids are eating, you know,
when my little boys were under the age of five, sure,
I could put the brown rice cakes in, I could
(11:16):
put the homemade muffin in, I could opt for dairy,
it becomes increasingly difficult when they go to primary school
and are seeing all the other kids with the chips,
the tiny teddies and the like. So I want to
be very clear here, Leanne, and I am not sitting judging.
We're just observing what's in supermarket, and it is very
tricky for parents to keep away from ultra processed foods
when over eighty percent of the popular kids snacks in
(11:38):
supermarket are ultra processed, Leanne, what's the answer for parents
when we're trying to minimize our intake of ultra process
foods with our kids.
Speaker 1 (11:47):
Honestly, what I said in my clients, and what I
do a lot of is online shopping.
Speaker 2 (11:51):
I do my.
Speaker 1 (11:52):
Groceries and I get it delivered because it's so difficult
to take kids to the supermarket with you, because you
end up with half your shopping trolley just full of junk.
Speaker 2 (11:59):
That the kids wanton.
Speaker 1 (12:00):
The very rare occasion, I took my kids to the
supermarket the other weekend and we I was pushing the
shopping cart and Mia saw something in the aisle with
had like elsa on the front of it, and she's
like elsa, Like she didn't even know what was in it.
Speaker 2 (12:11):
She literally just.
Speaker 1 (12:12):
Wanted it because it had frozen on the front of it,
and I don't even know it was in it. I
just kept pushing the trolley. I was like, nope, not today,
and she just wanted it because it had elsa. So
I sort of call it that, like manipulative marketing tactics,
Like it's it's terrible. It's using cartoon characters, bright colors
to basically sell to kids and parents. Like it's like,
do you want the meltdown in the middle of the
(12:32):
aisle or do we just give in to the kids
when you're exhausted on a Sunday and you're trying to
just get to the checkout and get the shopping done.
Like I get it, it's really really difficult for parents.
So I myself and I say to my clients online
on my shop and on the rare occasion that yes,
sometimes a bit of the produce is a bit dodgy,
Like sometimes I'll get a salad bag and it's got it,
you know, one day on it and I was planning
to use it, you know, four days later or something.
Speaker 2 (12:53):
So it is a bit of give and take.
Speaker 1 (12:54):
But if you honestly find yourself at the checkout regularly
with so many different types of old processed foods in
your card because you have a hard time saying no
to the kids, actually doing some online shopping might not
be a bad thing to just help minimize how much
goes into the house. And then of course we've got
a lot of these like health halos, where a lot
of these companies will put what we call health halos
on the front, like no artificial flavors, no added sugar,
(13:17):
even though the product is packfull of sugar, but it's
naturally occurring from all of these sorts of dried fruits
and dates. So it's really difficult if you're not actually
reading the ingredient list, if you don't have an understanding
of what is in the food, and if you also
don't have boundaries in terms of how much of that
comes into the house. Because yeah, it's really really difficult.
And if you buy the chances are that the kids
(13:39):
will eat it and they'll probably eat far too much.
So I think it's a really difficult issue. I think
there probably should be some tirder regulations on how food
is marketed to children. I know that South Australia is
kind of leading the states in terms of Australia in
terms of some of the things that they're doing at
a state level to influence marketing and saying that you know,
there's no process meats and that thing on US stops
(14:01):
and that kind of thing on TV as well. I
think so I think that we can do more. I
think that there should be tighter regulations. I think that
it is a really difficult area for parents to navigate,
and like you said, Susie, it's also that peers support
from their peers at school as well. Of course, they
don't want to be the odd one out, they don't
want to be the only one that's not eating it.
But it is really really difficult for parents to navigate.
(14:21):
So I don't know if we have an answer. It's
multi factorial, but I think it is something that we
all should keep you and I included at the front
of our minds because there is more and more ultra
processed foods sneaking into our children's diet. It's very important
that we read the nutrition ingredients and the labels to
understand what's in it.
Speaker 2 (14:38):
And it's also really important that.
Speaker 1 (14:39):
We kind of have some form of boundary within the
household of how much of these kind of packet based
foods that the kids are allowed to have each day,
because before we know, they're not eating their lunch properly,
they're not eating their dinner properly, but they're having all
of these packet based snacks all day long. That's filling
them up, and then they're not having their well balanced
meals when it comes to lunch and dinner, and that
hopit happens far more commonly than we'd probably, So I
(15:00):
think that it's definitely multifactorial, and definitely it's.
Speaker 2 (15:04):
A difficult issue, isn't it. It's not a simple solution
sadly no.
Speaker 3 (15:07):
But I think what we can do today to leave
our listeners with some points of action is share some
of the kids snacks that are not ultra processed. So
I have just pulled up an old trolley that I
post every year at the beginning of the school term
of some of the better, better snacks. And I'm not
saying it's better to not make your own mini muffins,
of course that is you know that you listen to
(15:29):
the nutrition coush. But I'm saying that if you want
to put something in a packet, need to put something
in a packet the kids want it. Here are some
of my best options, so just off the top of
my head, and Lene you might think of a few too.
The kids yogurts are generally pretty good. The Tama Valley
there is the Farmers Union Kids.
Speaker 4 (15:44):
I'm looking.
Speaker 3 (15:44):
There's a few yogurts for kids that are pretty good.
Any kind of cheese like the cheese stringers, and generally
cheese and crackers are pretty good. From the range. The
table of plenty brown rice cakes and you can get
them with a yogurt or chocolate or even the sunrice
mini bites. Now I know a couple of weeks ago
is boke about process rice snacks containing relatively high amounts
of arsenic. Yes, that is true, but in a sort
(16:06):
of balanced diet overall, they are still one of the
better things if you mix the snacks up. The roasted
faber beans and flavored chickpeas from Happy Snack Food Company
are one of the better choices. I would say pretzels
are pretty good in general. Macro have got the Lentil bytes,
the sweet Potato Bytes. Messy Monkeys are one of the
better ones. And Macro also have some balls, some cocoa
(16:27):
sort of balls that retail for five dollars for packs
of two. They're pretty good. Any other spring to mind.
Speaker 1 (16:32):
I've missed one of my friends, she's a dietician. She
showed me these kosher bars. They're in will worst. They're like,
don't have any emulsifiers or added shars or anything. They're
not too bad. They are a sweeter they're like a
choc chip bar. Then there's like a like a white
chocolate raspberry one.
Speaker 2 (16:46):
They're not too bad.
Speaker 1 (16:46):
They're little bars for smaller kids. Occasionally I give my
kids the little packs of the Grain Waves. Again, they've
got a whole grain base, so they are a little
bit flavored, but again they're certainly better than some of
the other options on the market. And like you, I
use the We call them carrot chippies and beechrit chipies
in my household. They're the wool was the Macro branded
Lentil bites essentially, so I really like them as well,
and the Messy Monkeys as well.
Speaker 2 (17:08):
They do a good range of popcorn for older kids.
Just yeah.
Speaker 3 (17:11):
And I would actually say, and I think you'll agree
with me, he being a chip lover, something like the
Red Rock Deli. Now, the plain Red Rock Deli have
got potato oil salt. Are they healthy? No? Are they
better than ce C's with all the flavoring on them?
One hundred percent. So if you want to put sort
of a snack pack of something in or maybe once
a week, the plain Red Rock Deli are one of
the better options.
Speaker 4 (17:32):
Definitely. You would say that they're processed.
Speaker 3 (17:34):
I would say that they're not ultra processed, given they
don't have those additives and things in there. So you know,
there are a handful of things that you can grab
here and there, and I think the shorter the ingredient
list is generally a good reference point as well as
in terms of a product, and I always try and
get as much dairy in there as I can. Cheese
and crackers, yogurt, even a flavored milk for me nutritionally
(17:55):
is much better than most of the bars and bites
and things in there, even if they mask is healthy
like a lot of the veggie style chips.
Speaker 1 (18:02):
Do.
Speaker 2 (18:02):
Yeah, couldn't agreement?
Speaker 1 (18:04):
All right, we are going to be talking about creatine gummies.
It is a trend that is very explosive online. We
know that creatine is twenty twenty five's biggest nutrition supplement trend.
Speaker 2 (18:17):
For good reason.
Speaker 1 (18:17):
There is a ton of evidence behind why the majority
of healthy women should be taking creatine metaside they most
men are ready take it, but women. We know that
creatine is proving more and more and more beneficial for
women every single day that Creatine gummies through all over
social media influences swear by them. They taste yummy, people
are like, oh, it's like eating a lolly. And then
(18:38):
of course you've got all the health halos that go
with the creating gummies. You know, the strength, the focus,
the brain fog, the recovery. They're in pretty packaging, but
do these gummies actually deliver the same amount of creatine
that they claim they do.
Speaker 2 (18:50):
It's very very interesting, Susie's.
Speaker 1 (18:53):
So there was a big YouTuber and social media influencer,
James Smith, who's actually quite credible. He has done a
big like pose on a lot of the brands. He's
independently paid to have a lot of these brands tested
to see if they do have the amount of creating
in the gummy that they say they do. And there
was also a big investigation from Wired recently and again
they independently tested a huge range of the really popular
(19:16):
creatine gummy brands and the results were shocking, Susie, Like,
actually shocking, because you would think that if a creatine
brand had a gummy that said something like contains five
grams of creating per gummy.
Speaker 2 (19:27):
Okay, maybe not every.
Speaker 1 (19:28):
Brand is exactly five grams, but I would hope that
each brand is like four point eight four point nine
to five, do you know what I mean? Like pretty
close to five grams, right, or three grams or whatever.
It is within a point ononder point two of that dose.
But a lot of these independent investigations show that there
was a significantly less amount of creating in these brands
(19:53):
than what the label claimed. A lot of them with
creating doses only sixteen percent of the advertised dose, susy.
That is ridiculous, Like that is a massive discrepancy.
Speaker 2 (20:05):
So it's real issue.
Speaker 1 (20:07):
And I guess one of the biggest issues is that
creatine is actually really hard to stabilize. So when I
read all this, I was like, oh, wow, this is
really interesting. Of Course, I've always sort of said I've
never been a huge fan of gummies, whether that's a multivitamin,
whether it's like cillium and a gummy, whether it's creating
in a gummy. I just feel like a lot of
people are just popping these gummies because they're.
Speaker 2 (20:25):
Like they're sweet, they're lullies, etc.
Speaker 1 (20:28):
And I'm like, I think I prefer if you've got
to take a suplement with some science behind it, I
prefer you take the best quality one. And when I
did a deep dive into the research behind creating in
gummies and why so many brands were underdosing and significantly
like less than fifty percent, you know, nearly eighty percent
less than what they actually claimed on the nutrition label
for some of these brands, certainly a couple of the
(20:50):
good brands had the required dose in there.
Speaker 2 (20:53):
What they said was in there was.
Speaker 1 (20:54):
Actually in there, But the large majority of the brands
that were independently tested significantly less than what they're actually claiming.
Speaker 2 (21:02):
And I think one of the reasons why when I
was looking.
Speaker 1 (21:04):
Through some of the research and the science behind it,
was because creatine is actually really hard to stabilize in
a gummy, So creating is highly water soble and in
an unstable moist environment. It makes it really difficult to
preserve creating in a gummy form without it actually degrading
into creatinine, which is like an inactive byproduct, So it
(21:25):
leads to a big loss in potency over time when
the creating is actually in the gummy.
Speaker 2 (21:31):
So unless this formula is being.
Speaker 1 (21:34):
Like specifically engineered to be able to stay stable within
the gummy, which let's be honest, most of these brands
are not doing. This is the reason I think that
so many of the gummies contain far less in terms
of the amounts of creating than what they're advertising.
Speaker 2 (21:50):
Now. The other issue is that the whole supplement.
Speaker 1 (21:53):
Industry is largely not really regulated, particularly if you're buying
an overseas branch with so many Austrains do like we don't.
When people go and look for supplement, they just grab
whatever off the shelf. They're not really looking for a
brand that is made in Australia. They're just grabbing anything
and if the brand really isn't made in Australia, the
regulations are sketchy at best. Most brands aren't batch testing
(22:14):
their own product. They're also not third party testing their
own products, and they really you know, most brands, unfortunately
are made by influencers or celebrities or people that just
think that they can do better. So they're like, I'm
going to start a supplement brand and.
Speaker 2 (22:27):
Do better, but they don't really.
Speaker 1 (22:29):
Understand the signs behind this, which is the key reason
why Susie and I developed designed by dietitians.
Speaker 2 (22:34):
We also batch test all of our products.
Speaker 1 (22:36):
We can verify all of our claims as well, and
that's a reason we haven't actually developed creating in a
gummy form. So I thought it was really really interesting too, Yeah,
just to see what's been playing out on social media,
to see that there are other such as the Wired
you know, independent lab analysis as well that are also
they've tested so many different independent brands, and the majority
just didn't have anywhere near the amount of creating in
(22:59):
them that they claim, And I just thought it was
I'm sending it to you, and I was like, oh
my goodness, Like, yeah, I thought it was a bit
of it, like a beat up to start with, but
then I was like, no, that's actually like it makes
so much sense from a science perspective, and probably just
another reason why I've never really liked gummies without fully
understanding the science behind it, like I do.
Speaker 2 (23:16):
Now, what do you think?
Speaker 3 (23:17):
Well, I got that message on a Friday afternoon and
Liam was in a frenzy, And first of all, I
couldn't watch it because James Smith and I had a
fight one time online and he's blocked me because he
bagged me out for no reason. I don't know why
he ransomed anywhow. I had to go into a different
account to have a look at it. But to be honest,
it didn't surprise me that a lot of brands didn't
(23:39):
have the many in Like oh, sorry, when you said
I didn't think they would have it in, well, they
all should. You know, if it says it's got something
in it, it should have it it's.
Speaker 2 (23:48):
Got some yeah, just not for the dose that they were.
Speaker 3 (23:50):
But I was horrified. I was like, this cannot be happening.
And I would say that generally less reputable brands. I
can hear my children from the garbage out, So if
you can hear that less reputable brands, doesn't surprise me.
Because a big, big, reputable brands. No, they need to
be tested. You know they're vulnerable, But it doesn't surprise me.
And I think this is just a classic example of
how people think that selling supplements is a really easy
(24:13):
way to make lots of money. We'll all do it
regardless of our qualifications, and you have to just basically
be careful. I'm like you, I don't like gummies of
any description, vitamins. I don't think that they're I don't
as a dietician. I don't ever want to be telling
people to have a lolly basically. So I think this
just highlights that one. You have to make sure that
if you're paying for supplements, that they are coming from
(24:33):
a credible, reputable organization. But like you described, in the
case of creating gummies, I wouldn't be buying them at all.
You need to get the powder because then you know
you're basically getting what you're paying for and the powder
should be pure, which is why we use Career Pure
in our products. Now it's a lot more expensive, but
we know we're basically getting what we're paying for and
telling our clients that's in there. So just great story,
(24:55):
I thought, fantastic. And yeah, I thought James Smith did
a great job. You know, he went and got them
all tested, and he said he'd had to look into
things legally because he didn't also want to be vulnerable.
But you know, you need people like that out there
checking things because often they're not overly accurate, and we
believe big companies that you know, can be obviously very misleading.
Speaker 4 (25:15):
So yeah, I loved it. I thought it was a
great story in general.
Speaker 1 (25:18):
And one of the ones I will say, the big brand,
I won't name it in shame it, but the big
brand that he found that he actually had tested multiple times,
just because the first time he tested it he was like,
surely that can't be right. Multiple times one of the
biggest brands who spends like this ridiculous amount, like if
you typed did in creating gummy is that brand would
come up first basically and the worst thing is that
they basically are so famous or such a big brand
(25:40):
because they heavily use influencers online. They're so big and
so famous and make so many millions of dollars because
all of these influencers are talking about them and everyone's
going to buy them. Like, if you're buying supplements of
influencer recommendations, you are probably doing it wrong. So to
end this little segment, if you are going to get creating,
try to source crepure or create vitalis. It is the
(26:02):
most purest form of creating monohydrate in the world. Make
sure the formula uses creatine monohydrate because that is the
most research and effective form of creating worldwide. Make sure
that the product states the exact grams of creatine perserve
not equivalent to five grams or equivalent two to three
grams the exact grams of creating in that product. Make
(26:24):
sure that the brand either batcheests their own product or
gets that sort of third party tested. That's more like
an American thing. They do a lot of third party
testing over there. And then basically just make sure that
you have an understanding of where your brand comes from.
Is it straight out of China, Who's actually formulating the brand.
You know, is there a pharmacist, is there a dietitian,
or is it just your favorite influencer who's teed up
(26:45):
with some random Chinese factory company and whacking their own
face on the label. So I think it's really important
to actually do some due diligence if you are putting
these things regularly into your body, because if not, at best,
you're just wasting your money. At worst, there's potentially contaminant
and that kind of thing in your supplements which you're
actually putting into your body every single day, so it's
not probably going to end well long term for you.
(27:07):
So I think just a good reminder for all of
us to know where these things are coming from and
to do a little bit of due diligence and detective
work ourselves.
Speaker 3 (27:16):
I think you can watch his clips James Smith PT.
But is he's in the UK's NY he's English?
Speaker 1 (27:20):
Is?
Speaker 2 (27:22):
I think he's English?
Speaker 3 (27:23):
I don't know if he sometimes comes here, But you
can watch it James Smith PTA. I don't agree with
everything he says, but I think that that was a
really interesting reminder of you got to be very careful
with supplements, all right, Leanne I found some new cheese,
very exciting.
Speaker 4 (27:36):
Who doesn't love cheese.
Speaker 3 (27:38):
I don't even know why I came across it, because
I haven't seen it in supermarket yet, but I was
doing a review maybe and it came up on the
Woollies supermarket site, and I liked it for a few
different reasons because it was the first time I've seen
fetter advertised according to some health benefits. So this is
the Riverina Dairy Company high protein fetter, and I just
thought that's so interesting, isn't it. So Fatter cheese is
(28:01):
usually a little bit lower fat than regular cheese. It's
usually about twenty five twenty eight percent fat compared to
say thirty thirty five percent for regular cheddar, And if
you get a reduced fat fetter, it can be as
low as about fifteen percent. But they are to find,
which makes me think when they do make them, they
don't sell.
Speaker 4 (28:18):
But this one is a really interesting product.
Speaker 3 (28:21):
So first of all, it's made by a small kind
of dairy conglomerate, which I always think is nice. And
when you look at the nutritionals per serve, they're pretty strong.
So per hundred grams, the energy is just over two
hundred and fifty calories as you would expect for cheese.
The protein is twenty four grams fat sixteen, so only
sixteen percent fat, which is significantly lower fat than cheese
(28:43):
in general and specifically fetter cheese. The saturated fat is
a little bit higher than our recommended less than three
and eleven, but you would expect that for dairy food
in general, and the sodium per hundred seven to twenty
because cheese does have a fair wack of salt, but
per serve it's fifty gram server fetter.
Speaker 4 (29:00):
So to give you an idea, we always we'll.
Speaker 3 (29:02):
Generally recommend about thirty grams of cheese a day, which
is sort of a heaped tablespoon of fetter. So fifty
grams is quite a lot. I wouldn't recommend generally my
clients have fifty. I'd probably say closer to thirty. But
even for that, you're getting over six grams of protein,
which is very high. Usually going to be getting about
three grams for fetter. And what I particularly likely a
(29:24):
is that when you look at the ingredient lists, all
it's got in it is pasteurized cow's milk, milk, solid salt,
and some cultures it's an incredibly clean ingredient list. Now
I haven't seen it or tried it, it is it
Willy's only at the moment it does say out of
stock on my local, but it is definitely a new
product and has thirty percent less fat and a significant
amount of high protein perserve. So I'm loving it. If
(29:46):
I see it, I'll definitely be buying it. And if
you're a cheese lover, it would definitely then be my
choice of feta. And even if you're using only thirty grams,
you're going to be getting over six grams of protein,
So big thumbs up from me.
Speaker 4 (29:58):
What do you think it's available.
Speaker 2 (30:00):
At my local? Wars? Actually I should add that to
my cart for my new water.
Speaker 1 (30:03):
So it's four dollars seventy for a two hundred gram block,
and this is the Riverina.
Speaker 2 (30:08):
Not hard, it's even cheaper.
Speaker 1 (30:10):
I've paid more, certainly, I've paid more, certainly, So I
actually think it's it's fairly reasonably priced. It's Riverina Dairy Cove.
And you said more than six grams fifty grams, so
it gives twelve grams of protein and.
Speaker 4 (30:20):
I'm tired to daily Sunday it gives people, So it.
Speaker 1 (30:25):
Is it is a high protein cheese. And when you
first sent this to me, I kind of thought, oh,
it's interesting, But what I personally buy it?
Speaker 2 (30:31):
Probably not.
Speaker 1 (30:32):
And the first thought that popped into my head was
I'd probably give it to like a vegan client who
really needed it.
Speaker 2 (30:36):
But then I was like, oh, it's better, they.
Speaker 4 (30:37):
Can't very tired were forgetting No, vegans can eat better?
Speaker 2 (30:40):
Well, we need it.
Speaker 1 (30:41):
About creatine dose, I think a couple of nights of
bad sleep. We should talk about that though, creteine and
sleep up provision because there's more and more research. But
getting back to the FETA, yeah, I think it's interesting.
If I was, say a vegetarian client, and I was
really trying to get my protein up a little bit,
perhaps I had a salad with similarentles at a bit
of kinoir and I.
Speaker 2 (30:57):
Was looking to boost it. This would be the perfect
in that.
Speaker 1 (31:00):
But if I had an animal product eating client, like
they had some chicken in a salad or some tuna
or some you know, some steak or something in a wrap,
I probably wouldn't buy it. I mean, I think the
ingredients are fine and the price point is absolutely fine,
but I think we've all gone a little bit too
protein crazy, so I would take it as with a
grain of salt. I don't think everybody needs and I
think a specific type of person who is probably more
(31:22):
plant based focused looking to up the fettera in their
diet would would need it.
Speaker 2 (31:27):
I agree.
Speaker 1 (31:28):
I think the ingredients are great, but most fetters pretty
whole food based anyway, Isn't it like I've never really
seen a bad fetter.
Speaker 2 (31:33):
I think they're all pretty similar.
Speaker 3 (31:35):
Yeah, I would use it because I sometimes when I
have clients I'm trying to bump their protein up. Sometimes
they get sick of like having with lunches, Like they're like,
I don't feel like chicken or tuna again, what else
can I have? So, for example, if I had a
client who you could use that with, say egg salad
and just get that extra sort of five six eight
grams of protein. So I think I would use it
(31:55):
in that instance because people love cheese. It's salty, so
it tastes good in a salad. It just finishes a
salad off for lunch, and so I think it's just
a nice way to add a little bit extra, particularly
for people who are getting sick of having a lot
of meat or fish through the day or even for breakfast,
right because people, as we've spoken before, two eggs for
women is not enough protein. But if you had a
(32:16):
slice of whole grain toast, some of that feta and
your two eggs, you'd be well over your twenty thirty grams.
So it's just a nice addition to give that little
bit extra, particularly if you're trying to keep calories controlled.
So I think it's a really functional food that is
just giving people a little bit more variety you or.
Speaker 1 (32:31):
Really just as a snack, a couple of vitiweeds with
a couple of slices of tomato and a bit of
this better crumbled on top. Yeah, you're going to get
a you know, six eight ten grams in that. So
that's a really good option to I agree because a
lot of people don't like those low carb, high protein
tost options, and I don't blame them. Sometimes they're a
bit kind of bland, a little bit heavy. So yeah,
I think that's with a couple of eggs for breakfast,
or even just that with a bit of sliced tomatoes,
(32:52):
a few good slices of grainy bread will give you
ten twelve grams, even if it's not the high protein
type bread. So a serve of this on top of
few slices with some tomato and some fresh basil could
actually go a long way to getting you up over
that twenty grams of protein permeal, which we know that
most women need.
Speaker 3 (33:08):
True true, Sure, So well done, riverine A Dairy. It's
nice to see small food companies doing well, so support
them if you see it in woollies.
Speaker 1 (33:15):
Yeah, I'll see if I can pick it up and
give us a little review next week in terms of
the taste, but I'm sure it will taste good. You know,
it's pretty hard to not taste good. FET's pretty delicious,
So I'll see if I can give us a little
review next week.
Speaker 2 (33:25):
All right.
Speaker 1 (33:26):
Then our final topic for the week is, of course
our listener questions. Sous He picks a lot of these
up from our Instagram dms or our Facebook dms, and
so this one today is on osteopenia. So I've just
found out that I have osteopenia. What should I do? So,
just to give our listeners a little bit of a background,
osteopenia is basically where your bone mineral density is lower
(33:46):
than normal. It's not low enough to be classified as osteoporosis,
but it's essentially a big red flag. It's a big
warning sign because it's not a diagnosis of a bone disease,
but it's basically the time to act now to prevent
any further progression of lowering that bone mineral density.
Speaker 2 (34:04):
So it's really great that you've reached out. It's a
wonderful question.
Speaker 1 (34:06):
I think the first thing that you would want to
do is prioritize your key what we call bone nutrients.
So we've got calcium, vitamin D, protein, and then magnesium
in K two as well also help support bone metabolic
K two and vitamin K two.
Speaker 2 (34:20):
Vitamin K two.
Speaker 3 (34:21):
The specific people haven't done a nutrition degree K two.
Speaker 1 (34:25):
I'll I'll come back to it, so I'm just gonna
listen them off for a second. So, calcium wise, we
want for most people between about one thousand to about
thirteen hundred.
Speaker 2 (34:33):
Milligrams a day.
Speaker 1 (34:34):
It's a significant amount of calcium, and this depends on
your age and your life stage basically, so if you're
you know, someone who's in the twenties versus someone in
their seventies, your calcium requirements will be different. For most people,
it's about three to four serves of dairy a day.
If you don't have dairy, you really need to make
sure that you're having some strongly fortified plant based alternatives.
(34:56):
And then vitamin D as well. We know that a
huge proportion of a something around twenty five thirty percent
throughout winter a low in vitamin D, so it's probably
a good time to go and get your vitamin D
levels checked, and if you are low, it's probably a
great time to supplement as well. Protein wise, it's really
important for bone strength as well, so really ensuring that
you're having some lean protein with every meal, perhaps adding
(35:18):
some of that high protein feta like we've talked about
as well. And then also the last two which people
don't really think about. They always think about the calcium
and the vitamin D. It's magnesium and vitamin K two.
Speaker 2 (35:29):
So both of.
Speaker 1 (35:30):
These, although smaller, both support bone metabolism as well. So
really we only want to supplement if our dietary intake
is low, so it's probably a really key time to
go and see a dietician who would do a full
diet analysis of what you're currently eating and let you
know if you need to either up the nutrients through
a diet or if that's just not possible, you might
(35:51):
want a supplement, But don't just go and randomly start
taking supplements because sometimes they overlap, sometimes they interact. Sometimes
you're not taking enough, times you're taking too much. So
it is really important to get some key advice around
supplementation as well. Now, besides key nutrients, you also want
to focus on strength training or weight bearing exercises, So
(36:11):
think about things like impact movements, skipping, jogging, playing squash
or tennis, doing the stairs if it's safe to do so,
if you can mobilize and it's safe, all of these
sorts of things, and resistance based training is really important
to stimulate bone formation and help to slow down bone
loss as well. And then the last thing I'll say
is you really do it is time to link in with, yes,
(36:31):
a dietician, but also potentially either a physiotherapist or an
exercise physiologist who can really just help tailor and exercise
and a weight bearing plan for you, because that is
going to be your best bet with the good quality
nutrition to stop that progression onto osteoporosis as well.
Speaker 4 (36:48):
I was going to say, before you come back and
tell us what K two is.
Speaker 3 (36:52):
Part of a K two when you never mentioned that
one time in four years K two one for both.
But it's a good education, So going to hand over
to you because I can't even answer it. But I
do think it's worth really seeking out a exercise physiologist
or physio who specializes in bone health because there's a
lot of growing research about specific training modalities that can
(37:12):
help build tissue with strong evidence. So I think, don't
just think it's enough to go to a PT at
the local gym and get a strength program. You have
to do that very specific resistance work on the bone
to help build it. And as I said, there's a
growing number of specialists who know a lot more about
that than I do. But certainly i'd be searching that,
and sometimes you can do an online session with those
people if they're not close to where you are, and
(37:33):
learn how to do the right exercises, so that I
would definitely be investing in that. If you've got osteopedia,
particularly if you're only uniar thirties or forties, it's really
really important. Was that.
Speaker 1 (37:43):
And the last thing I was just going to circle
back and say is I know that people don't want
to hear it, but our cool and smoking. Both of
these two things can actually significantly impair bone health as
well and may actually accelerate bone loss. So if you
are still smoking, it is the time to stop yesterday.
And if you do have more than the occasional drink
all that, you know, an alcoholic drink on a special occasion,
it's certainly time to cut down as well. So both
(38:05):
of those two things from a lifestyle perspective can also.
Speaker 4 (38:08):
Impact, as do acidic soft drinks too.
Speaker 2 (38:11):
Interesting.
Speaker 4 (38:12):
Yeah, so did you say about the case? Yeah, you've
said it.
Speaker 2 (38:15):
Okay, Yeah, yeah, you're just carolling on your phone. You
didn't hear.
Speaker 1 (38:17):
It, all right, Well, that exists to the end of
nutrition couch Ford the other week. If you know that
your diet needs a little bit more protein, or you
want to swap from your creating gumming into the purest
type of creating in the world, go and check out
our scientifically formulated range of supplements at design Bydietitians dot com.
Speaker 2 (38:36):
Thank you for listening to the podcast and we will
catch you next week.
Speaker 3 (38:39):
And if you want to hear more of Leanna and Iranting,
we can come to our nutrition retreat at the end
of October. So we've got a few spots left, so
send us a what are we sending it?
Speaker 2 (38:47):
Lean email, an.
Speaker 1 (38:48):
Email, email, admit at the Nutritioncouch dot com, and we'll
send you some more information about the retreat.
Speaker 2 (38:55):
End of October, isn't.
Speaker 4 (38:55):
It It is. It's on Halloween actually, so we'll be
gettingdressed up amazing.
Speaker 2 (38:59):
All right, we'll catch you guys at f
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