Afleveringen
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It's Women's Health Week and mental health always matters! Join us as we discuss what the evidence says when it comes to nutrition and depression & anxiety. We also look at a new study that was published in the Lancet comparing lifestyle (diet and exercise) and psychotherapy interventions.
WHO definitions of depression & anxiety Rates of depression & anxiety in NZ and Australia Mediterranean diet & mental healthNew Lancet study around nutrition & mental health
We cover:One-liners you donât want to miss:
âAcross Australia and New Zealand, rates of depression and anxiety are ever-increasing.â
âOverall, research shows that diet is important to mental health, the same way it is to physical health. Eating healthier positively impacts mental wellbeing, such as improving depressive symptoms.â
âOver eight weeks they found that those assigned the lifestyle intervention had a 42% reduction in symptoms of depression and a 37% reduction in the psychotherapy program.â
References
https://theconversation.com/food-and-exercise-can-treat-depression-as-well-as-a-psychologist-our-study-found-and-its-cheaper-235952What exactly is the Mediterranean diet? Easy adjustments you can make now to reap health benefits
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Itâs Womenâs Health Week and Clare Goodwin, the PCOS Nutritionist and founder of Ovie is here to answer your questions on PCOS. We cover it all, including how PCOS affects weight and fertility.
We cover:
What is PCOS?How common in PCOS? Does it matter if someone remains undiagnosed? Causes of PCOS Main symptoms of PCOSHow PCOS affects weight How PCOS affects fertilityOne-liners you donât want to miss:
âFor years and years women have been treated like hypochondriacs and so a lot of that stems from this women not being taken seriously with pain, especially period pain and being told that this is normal when it is absolutely not. And thinking we need to dull down our symptoms.ââPCOS isnât a particularly well named syndrome as a lot of the emphasis gets put on the âcystsâ on the ovary which are just follicles and just a symptom of what was going on.â
âWe know that insulin and testosterone both cause body fat gain in females. So then we have this weight gain, and with this we get more testosterone and more insulin resistance, and this again causes more weight gain. And so it is this vicious cycle and in our body there is no negative feedback loop for this.â
References
https://www.ovie.io/ -
Zijn er afleveringen die ontbreken?
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Itâs Womenâs Health Week and endocrinologist, Dr Megan Ogilvie is with us and flipping the script on menopause. Megan draws from different cultures and looks at menopause through a positive lens. A must-listen for all women that will leave you feeling aspired!
We cover:
What is menopause? And what is ânormalâ for women? How do you think women should view this time? What does this time really mean? Menopause myths Menopause and belly fat, why?
One-liners you donât want to miss:âIn the 1800s life expectancy was about 45-50 years, we all died of our postpartum haemorrhage having our eighth baby. In 2024, life expectancy for women is about 85 so we can all expect very reasonably to live about 1/3 of our lifetimes in our postmenopausal years.â
âIncreasingly, science is showing us that this midlife time that is often the menopausal time for women, is a real window of opportunity to shape their health and wellbeing and therefore quality of life over their postmenopausal years.â
âAll of this talk around menopause which is so vast now is mostly good, but itâs a very negative Westernised narrative out there at the moment. Itâs all about youâll get this symptom, this symptom and this symptom then you get old and you become invisible. All tied up with Western ideas of ageing.â
References
https://www.menopause.org.au/health-info
https://erhassociates.co.nz/curated-resources -
Itâs Womenâs Health Week and endocrinologist, Dr Sasha Nair is with us to discuss premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD).
We cover:
What is PMS and PMDDSigns & symptoms of PMSPMDD the more severe variant of PMSWhat impacts PMS?How does PMS typically change throughout life?PMS myths Management & treatment of PMS How to talk to teenagers about PMSOne-liners you donât want to miss:
âThings that may impact your symptoms are basically things that impact your nervous system sensitivity - stress, trauma, sleep deprivation. ââPMS varies and is individualised. Sometimes it comes on very clearly at the time of having your period in the beginning, some people start to notice it after a traumatic event. It goes away by definition in pregnancy...â
âThe biggest myth is that PMS is normal or you have to put up with it.â
âWhen you ovulate estrogen is at its highest point and a lot of people feel good at that time. Quickly after ovulation your estrogen drops quite suddenly and you can get estrogen withdrawal symptoms or headaches/migraines, drop in mood and energyâŠâ
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Are packaged snack foods creeping into your diet more than you would like? Join us as we look at what we are snacking on, how we are snacking and what changes could be made that take into account the reasons you love to snack.
We cover:
The Healthylife 2024 Living Healthy Report An overview of recommended serve sizes from the dietary guidelines compared to those found on food packetsAustralianâs favourite packaged food snacksHow snacking has changed across the last 4 years How core food groups and their consumption have changed across the last 4 yearsHow to improve portion controlWhat Healthylife does to help the snacking habits of Australians What snacks Simone recommends to children, teens and adults The easiest way to select better-for-you packaged food snacks Simoneâs take on how the population is going to move towards a healthier dietary patternOne-liners you donât want to miss:
âDefinitely biscuits, these are our biggest discretionary âunhealthyâ food that people are purchasing, followed by ice cream. â
âTry and think about snacking as just a smaller meal, because that way you donât think about it as biscuits and ice cream and chocolate as much.â
âHow do we make sure that people are putting fresh produce into their basket? I think alot of that is probably around the misconception that healthy is more expensive. Yes we want convenience, but it is just as convenient to me to peel a banana than open a packet of bisicuits.â
âWe seem to have this social status where we talk about discretionary âunhealthyâ foods as treat foods. We need to improve our language and embrace that fresh produce taste delicious. But we talk about, you have been really good so letâs have a fast food burger, or chocolate, lollies, ice cream or at a party it is these sorts of foods. We sort of give a status that these foods are better, more rewarding and taste better than the others.
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No idea how much dairy you should be having each day? Laura Anderson, Global Head of Nutrition at Fonterra has you covered. This episode explores dairy through the lens of portions, recommended serve sizes and daily targets.
We cover:
Portions, serve size, serving - what do they all mean? Where New Zealanders go wrong with portion control Recommended serve sizes of dairy foods How do children and adults go at reaching the dairy targets? Does portion control matter when consuming milk, yoghurt or cheese? Has dairy consumption changed in NZ over the years?What role does the food industry play when it comes to portion control?Does dairy help with weight loss & weight maintenance? Nutrition criteria Fonterra follow when designing new products Lauraâs top 3 tips on choosing the right dairy products for them and in the right amountsOne-liners you donât want to miss:
â49% of New Zealand adults are consuming the recommended serves of dairy per day (data from a survey carried out by Fonterra).â
â Most people donât know that most people who are lactose intolerant can still consume dairy without concerns. Cheese and yoghurt have much lower levels of lactose and milk even when consumed as part of a meal can often be well tolerated. â
âThe serve size of milk is 1cup (250ml), cheese 2 slices (40g), yoghurt 3/4 cup (150-200g).â
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The first of three podcast episodes on food portions! To kick us off we have Ashleigh Jones, Nutrition & Health Manager at Lite nâ Easy to give us the facts when it comes to food portions and how to go about portion control (something we could all use a little help with).
We cover:
Portions, serve size, serving - what do they all mean? Where Australians go wrong with portion control Does portion control matter when consuming healthy foods? What role does the food industry play when it comes to portion control?What role does portion control play with weight loss & weight maintenance? Nutrition criteria Light nâ Easy follow when designing new products Ashleighâs top 3 tips on choosing the right food portions for youOne-liners you donât want to miss:
âHyperpalatable snack foods, if you are eating these straight from the packet, which a lot of us are guilty of, you lose track really quickly.â
â It is up to food manufacturers on what the serving size actually is. It is great to work for a company who is ethical and transparent with how they do things. It would be easy to be a bit sneakier I guess if the company didnât have the same values.â
âIf in doubt measure it out. What I mean by that is if youâre not sure how much cereal or chips, what a serving of vegetable is, it is actually a really good idea to get out the measure cups or the scale (and I am not saying to do this all the time as this wouldnât be healthy)...â
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When hearing milk and gut health in one sentence, many would assume gut health âproblemsâ or âissuesâ. Not today my friends! Dr Emma Beckett walks us through why milks role in gut health is overlooked and the early evidence behind milk and gut health. Emma also busts the top milk myths!
We cover:
Why is milks role in gut health overlooked? What are some unintended consequences of self-diagnosing oneself with lactose or dairy intolerance? The top milk myths that need busting this year! What is a2 milk and what are its benefits? The early evidence behind milk and gut health
One-liners you donât want to miss:âThere is really no data that says avoiding milk helps with weight loss. There is no data that says consuming milk increases weight or causes weight problems.â
â People donât feel the impacts of being low in calcium immediately. Itâs something where you can go yes I feel better, I cut dairy. Itâs not going to catch up on you until later in life when you start having trouble with your bone density. Itâs really easy to get caught up in the now and forget about the future when it comes to this food group and food.â
âI would rather be farting in my 30s than have broken bones later in life.â
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Itâs Menâs Health Week and it's time for you to take the first step to being in charge of your health. Join Dave Monro, Chief Advisor of Food & Nutrition at the NZ Heart Foundation and I as we explore menâs health and provide you with some actions to put you in the drivers seat of your health.
Menâs health in NZ - is it improving? What happens with menâs health across the life stagesThe top 5 nutrition changes men should make and the impact they would have on their healthDaveâs core approaches/philosophies on health & nutrition Tips and tricks for busy DadsWhat Dave encourages men to do as part of Menâs Health Week
We cover:One-liners you donât want to miss:
âAs a man you donât want to be told what to do and how to do it.â
â 1 in 3 adults over the age of 30 have high blood pressure. Men a more likely than women to have high blood pressure and are also less likely to medicate.â
âYour 30s should be a time where, or even late 20s, to get your health assessed and for a lot of guys a really great starting point is just understanding family history.â
Other helpful links:
My Heart Check Tool
Menâs Health Week
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Join us as Professor Rachel Brown provides a deep dive on the highly sought after weight loss drugs. So sought after, that there are shortages of these drugs across the globe.
We cover:
What is GLP-1?How is GLP-1 different in obese individuals?What are glucagon-like peptide (GLP-1) agonists?What are some known brands that people may have heard about? Where are these available? How long have these injections been around for? What are clinical trials showing when it comes to this medication and weight loss? Some people do not see weight loss on these drugs, why may this be? How do people describe their experience on the drug?With the absence of long-term safety data, what is the current recommendation for when individuals should come off the drug?What have clinical trials shown once participants stop taking the drug? Itâs important for people to get an understanding of the different aspects that meals play in impacting GLP-1. What are some key aspects for our listeners? Why should someone seriously consider working with a nutritionist alongside taking this drug? What does the future of weight loss look like 10, 20, 30 years from now?
One-liners you donât want to miss:âIt wasnât until 2014 that we saw that one of the GLP-1 drugs was approved for people with obesity in the US. It didnât capture the publicâs attention so much as there was some wight loss but probably not as large as what we are seeing today.â
âIt is quite impressive the weight loss that we are seeing. The Mounjaro (tirzepatide) actually has the highest weight loss that we have seen in clinical trials, up to around 22% of body weight is lost in people without diabetes and about 15% for people living with diabetes.â
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Are you like everyone else and not sure what to believe when it comes to intermittent fasting and its effect on weight loss and health? Tune into this episode with Dr Evelyn Parr and get answers to your questions!
What is fasting? What are some of the main types? Where does the fasting research originate from? What is time-restricted eating (TRE)? Why is TRE the focus of Dr Evelyn Parr's current research projects? What is the link between the circadian rhythm and TRE?What are the differences between early TRE and delayed TRE?What interrupts a fast? Are there differences between an 8, 10 or 12 hour eating window? What is the current eating window of Australianâs & New Zealanderâs? Negative impacts of TRE Calorie restriction vs TRE How much evidence is behind TRE? What do we know about TRE and exercise/performance?TRE and reducing the risk of type 2 diabetes - Dr Evelyn Parrâs current projects Fear of failure with TRE -
Are you wanting to eat more plant foods but need a hand to get going? Join Sanitarium Senior Dietitian, Charlotte Coltart and I as we take you through 5 surprising health benefits of eating more plant foods and easy ways to add more to your plate.
We cover:
Have you tuned into part 1? There is a part 1 to this episode so start there. Surprising health benefit #4 Surprising health benefit #5Details on the GIVEAWAY!
One-liners you donât want to miss:âOne of the things often overlooked when we think about our skin health is the role of vitamin C. Vitamin C actually plays a huge role in helping our body produce collagen. Collagen supports our skin health and vitamin C is important for this. Where do we get vitamin C from? Fruits & veggies!
âNot all carbs are created equal. Certainly things like lollies, soft drinks, cakes etc. when we eat them our body breaks down those carbohydrates really quickly which can lead to big spike in blood sugars and then a big drop in blood sugars. Eating these foods they may give you a quick pick me up and leave you feeling quite sluggish.â
Click this link for the up_statuss & Sanitarium GIVEAWAY
Easy Eats eBook | Sanitarium Health Food Company
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Are you wanting to eat more plant foods but need a hand to get going? Join Sanitarium Senior Dietitian, Charlotte Coltart and I as we take you through 5 surprising health benefits of eating more plant foods and easy ways to add more to your plate.
Do you also want to go in the draw for our giveaway? Well, tune in to find out more!
We cover:
The evidence behind plant-based dietary patterns What does plant-based actually mean? As well as plant-based claims on food products. A major myth on protein and amino acids Surprising health benefit #1 - Hunger, cravings and blood sugar controlThe requirement for not only protein, but fibre for satiety Protein and fibres impact on sugar cravings and blood sugarsSurprising health benefit #2 - Gut health The most important foods for a healthy gut What happens to out gut health if we donât eat the right foods? Probiotics and fermented foods Surprising health benefit #3 - Mood Recent research on food & mood How food affects your mood
One-liners you donât want to miss:âThere is also some evidence that consuming healthy sources of protein and fibre can help reduce sugar cravings. Not only do they help us feel fuller for longer, protein and fibre also help to stabilise our blood sugars.â
âA study which is hot off the press found that every three per cent increase in plant protein consumption was associated with a 38 per cent higher chance of staying healthy for women as we age, which means fewer chronic diseases, better physical mobility and mental health, and less cognitive decline.â
up_statuss & Sanitarium GIVEAWAYEasy Eats eBook | Sanitarium Health Food Company
References
Dietary protein intake in midlife in relation to healthy aging â results from the prospective Nursesâ Health Study cohort - ScienceDirect -
Ever wonder what the Mediterranean diet actually is and why it is regarded as one of the healthiest dietary patterns in the world? This conversation strikes a balance between the traditional Mediterranean diet and what may actually be achievable for everyday Kiwiâs & Aussieâs.
What is the Mediterranean diet?What is a dietary pattern or eating pattern? What are the health benefits associated with the Mediterranean diet?Whatâs in the NEW Fresh Start by My Food Bag Mediterranean meal planThe Mediterranean diet is uniquely characterised by large intakes of extra virgin olive oil. What is the difference between extra virgin olive oil and olive oilAdherence to the Mediterranean diet in NZ & AustraliaEasy adjustments Kiwis and Aussies can make right now to their dietary patterns to reap the health benefitsWhat other non-dietary factors are included as part of the Mediterranean diet? Summarising: 3 key actionable steps for listeners
We cover:One-liners you donât want to miss:
âThe evidence has really strengthened over the last decade. Even though it has been around for a long time, it is more recently we have had clearer and stronger evidence for health outcomes.â
âIf you look at the evidence collectively, we have evidence from long term observational studies and also randomised controlled trials looking at various heath outcomes. What I would say, some of the strongest evidence is in relation to managing our weight, supporting heart health and protecting against diabetes.â
Grab The 3 Simple Steps To A Mediterranean Diet right here!
ReferencesAustralian adult adherence
https://pubmed.ncbi.nlm.nih.gov/31635208/
https://pubmed.ncbi.nlm.nih.gov/36458481/
https://www.mdpi.com/1660-4601/17/24/9321
NZ adult adherence
https://www.mdpi.com/2072-6643/15/12/2663
3 Simple Steps To A Mediterranean Diet | Uncategorized - Fresh Start (myfoodbag.co.nz)
FREE! Mediterranean Meal Plan | Fresh Start (myfoodbag.co.nz)
https://www.freshstart.nz/
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Ham & cheese toastie a winner in your household? School canteens in Western Australia have new restrictions in place which limit ham. Tune in to hear whatâs changed and the evidence behind it.
We cover:
New school canteen guidelines in Western Australia - why guidelines exist and whatâs changed? Key challenges that arise when creating nutrition guidelines around foods and drinksWhat is the evidence behind the restriction on ham?If choosing ham, how do you go about choosing a better one? What are some alternatives to ham? What about processed turkey or chicken slices?One-liners you donât want to miss:
âWestern Australia changed the guidelines that they provide to their schools. It refines where each food was categorised in terms of the traffic light system. Ham was one that was moved from being an amber food to a red food. Red meaning it canât be on the menu. There was a small catch, canteens could still sell ham for only two days per week if it was already on the menu before they made this change to the guidelines.ââThis had some parents reportedly concerned, confused or frustrated about what that may mean their children would have access to at school.â
âThe change in WA was a change to the guidelines overall, it wasnât a change just to single out ham. Where we have seen the implication the most is with ham. A challenge we have is staying up with scientific evidence on what is good food to eat, but weâre able to communicate that with schools and often volunteers who are supporting school canteens to run, in a way that is going to support them and not hinder them or create additional problems.â
References
https://theconversation.com/why-ban-ham-from-school-canteens-and-what-are-some-healthier-alternatives-for-kids-lunches-223341 -
Itâs Pulse Week in February! In this episode we are joined by Theresa Pham, Nutrition Manager of the Grains & Legumes Nutrition Council. We are sharing the benefits of pulses/legumes and helping you find them in the supermarket!
The benefits of pulses/legumes (in other words, beans & peas!)What legumes are in the supermarket and where to find themWhy there has been a 12% increase in legumes in the supermarket the past two yearsThe most popular legumes What nutrition and health claims are used on legumesThe highest fibre and highest protein legumes Theresaâs favourite ways to cook and eat legumesGLNCâs position on the Australian Dietary Guideline review and how plant proteins should be positioned
We cover:
One-liners you donât want to miss:âSoluble fibre, resistant starch, insoluble fibre which has many benefits to gut health and as we know good gut health helps reduce the risk of chronic disease.â
âAustralians are only consuming about 19g of legumes each day, which is significantly lower than the recommendations which is half a cup (75g). We are only having about one quarter of the recommendations.â
âBased on our audit that we collected, we found that borlotti beans have the highest fibre content followed by navy beans.â
GLNC Recipe Book!
https://www.glnc.org.au/wp-content/uploads/2024/02/Love-your-Legumes-Recipe-Book.pdf -
Feeling uninspired about using the canned chickpeas in the cupboard? After listening to this episode you will know why you need to start eating more chickpeas and other legumes and how to go about it.
We cover:
What are plant proteins? What are legumes and pulses?How many legumes should we be consuming? Nutrition and health benefits of legumes Cost & environmental benefits of legumes Easy ways to add legumes to your snacks and mealsTeriâs opinion on how plant proteins should be positioned in the dietary guidelinesOne-liners you donât want to miss:
âIf youâre not having an animal protein in your meal, really you need to be having one cup of legumes. This would be assuming you are having no other protein sources which is not what the typical Australian is doing.â
âWhen I use dried legumes I donât even measure. I rinse them, pour them into a bowl, cover it with water and leave it overnight. It takes less than 30 seconds to set this up and they are ready the next day.â
âStudies have shown that one meat-free meal per week could save $40 per month off your grocery bill.â
References
Plant protein & health benefits (Norde et al. 2021; Morze et al. 2021; Trauchburg et al. 2023; Liu et al. 2020; Govindaraju et al. 2018; Gauci et al. 2022; Denova-Gutierrez et al. 2018; Pastore et al. 2022; English et al. 2021; Koutras et al. 2022; Bhandari et al. 2023; Zeraattalab-Motlagh et al. 2022; Eslami et al. 2020; Ramezani-Jolfaie et al. 2019; Pameijer et al. 2022)
Cost savings of one meat-free meal a week https://www.canstarblue.com.au/groceries/average-meat-cost/
Environmental benefits of plant-based diets
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9024616/
GLNC Recipe Book!
https://www.glnc.org.au/wp-content/uploads/2024/02/Love-your-Legumes-Recipe-Book.pdf -
Rosemary is a stand-out Australian nutritionist and dietitian whose work has been acknowledged with an Order of Australia award. The Australian Dietary Guidelines (ADGs) are Australiaâs leading public health nutrition resource. Every few years (when there is funding) the ADGs are reviewed and updated. Join us as Rosemary weighs in on the current ADG review.
Promotion of the DGs Sustainability International DGs Expert Committee & Governance Committee The âvery high prioritiesâ of the current reviewThe need for the DGs to be practical Stakeholder engagementAnimal protein vs plant proteinPlus more
We cover:
Please refer to the up_statuss website for the NHMRC written responses. -
Amanda Brien takes us through the nutrition highlights of the latest season of Eat Well For Less NZ.
Coffee drink sachets what is actually in them? Are 98% sugar free ones better?How to create an after school/work snack
Where people go wrong with meal planning
One legume dish that every Kiwi & Aussie should know about
Amanda's take on food prices in NZ -
In this episode we look at how to avoid weight gain during the holiday period, without any loss of joy. Joy is a non-negotiable during the silly season right?!
We discuss a 2023 study which looked 375 Australian adults who weighed themselves across an entire year. This study was the first to look at changes in weight across a full calendar year in a southern hemisphere country!
We cover:
- Annual weight changes
- When weight changes occur across the year - festive periods, weekly fluctuations, seasonal variation
- 4 key areas to think about during festive periods
- Why a little bit of nutrition defence could go a long way
One-liners you don't want to miss:
âThe study found that weight gain was prominent during the festive seasons, so in Easter we are having chocolate eggs and hot cross buns and slapping that butter on there, the average weight gain here was 244g.â
âIn this particular study, 1/4 of participants finished the year 2% heavier than when they started which was an average increase of 1.7kg.â
âSo now whatâŠ.is it about now worrying about weight gain this festive season. No, this is the time of year you can sit back relax and enjoy time with your loved ones after a big old year. What Iâve got are 4 key areas you can think about... "
âIf you donât start doing a little bit of nutrition defence during the festive seasons the weight gain may very well catch up on you.â
Reference
https://jamanetwork.com/journals/jamanetworkopen/article-abstract/2807660 - Laat meer zien
