Afleveringen
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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 -
Zijn er afleveringen die ontbreken?
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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.
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 -
Throughout Whole Grain Week in November questions came in about grain food products that are found on supermarket shelves. Thanks to those who sent them through!
We take a look at:
- Abe's Supergrain Bagel
- Vogel's Original Mixed Grain Toast
- Weet-Bix Bites Berry -
An episode for the Aussie listeners, brought to you by The Grains & Legumes Nutrition Council in celebration of Whole Grain Week in November.
The nutritional composition of Australian Native GrainsWho benefits from popularising the health benefits of native foodsBreeding for commercial viability at the cost of nutritionNutritional quality of food grown in degraded landscapesThe vision for Australian Native GrainsIndigenous principles of reciprocity, relationality, respect & responsibility in relation to food and health
Australian Native Grains are re-emerging and Jacob Birch (an academic & entrepreneur) is here to tell us where the opportunity lies.
We cover:
One-liners you donât want to miss:âGrain comes from grass whether itâs wheat, rice, barley, corn they are all in the grass family. We have 1100+ native species of grass and quite a few of those have been used in the past by First Nations People in a similar way that you would use grains anywhere else in the world.â
âProtein levels equivalent to what you get in chicken breast.â
âOur natives take a lot of extra processing to get the grain out of the husk. We need to showcase how to do that on a commercially viable scale.â
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Itâs Whole Grain Week in November! In this episode we are joined by Kathy La Maccia, General Manager of the Grains & Legumes Nutrition Council. We are going against the grain and busting 5 top myths about grain foods.
We cover:
Myth: Eliminating carbs is the key to weight lossMyth: Grains cause bloatingMyth: Grains cause inflammationMyth: Grains cause blood sugar levels to spikeMyth: Those with coeliac disease canât eat whole grainsOne-liners you donât want to miss:
âPeople can see sudden weight loss shifting into a low carb diet because carbs do cause the body to store extra water. So the sudden weight loss is essentially the water weight loss.ââWhen you have refined grains they definitely do increase some inflammatory markers, but that is the complete opposite to what whole grains do.â
âIf you are having a refined grain like white flour or white bread, they do have a much higher and faster peak in blood sugar levels. What we are talking about are whole grains - which are full of fibre which actually help to maintain a more steady blood sugar level.â
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627338/
https://pubmed.ncbi.nlm.nih.gov/18005489/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9777732/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2821887/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537883/
https://pubmed.ncbi.nlm.nih.gov/24158434/ -
The Grains & Legumes Nutrition Councilâs Whole Grain Week is here! Weâre bringing you Ali Baldwin, the Nutritionist at Arnottâs, to answer your top questions about Vita-Weat.
Your top questions:
Are Vita-Weat good for you? What does 100% whole grains mean?Whatâs the Health Star Rating of Vita-Weat?Are Vita-Weat plant-based?How do Vita-Weat support digestive wellbeing?Are Vita-Weat high in carbs?+ plus more!
One-liners you donât want to miss:
âThis little crispbread packs a whole grain punch, they are made with 100% whole grains and those whole grains deliver a natural source of fibre which helps support your gut. It also provides a natural source of vitamin B3 which is an essential B vitamin which helps you unlock your energy for the day.ââA chocolate coated Vita-Weat is surprisingly good.â :p
âVita-Weat is made from 100% whole grain and that means that all of the grain used to make Vita-Weat is a whole grain and comes from a whole grain.
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Itâs Whole Grain Week in November! In this episode we are joined by Kathy La Maccia, General Manager of the Grains & Legumes Nutrition Council. We dive into whole grains and why they are one of the missing pieces when it comes to health for the whole family and what you can do about it.
The difference between whole grains and refined grainsWhat âmade from 100% whole grainsâ means on food packagingThe key health benefits of incorporating whole grains into your familyâs dietThree simple ways the whole family can enjoy whole grainsHow to minimise food waste when it comes to whole grains
We cover:One-liners you donât want to miss:
âA diet low in whole grains was the second biggest risk factor for mortality.ââ1 in 3 toddlers in Australia are constipated. Healthy bowel habits are of huge importance and it needs to start early".
âAs we move on in age everyone at some stage is trying to manage their weight. Whole grains are a great way to manage weight. They help with satiety and keeping us fuller for longer.â
References
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(23)00123-8/fulltexthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC9777732/
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/impact-of-whole-grains-on-the-gut-microbiota-the-next-frontier-for-oats/7D421E4843AEA0E4548A92BBC284093E
https://pubmed.ncbi.nlm.nih.gov/29985786/
https://pubmed.ncbi.nlm.nih.gov/24158434/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310957/
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In under 15-minutes I answer your top 5 questions on chia seeds!
What are the benefits of eating chia seeds?Is it good to eat chia seeds daily?How much chia seed should you eat a day?Can chia seeds reduce belly fat?Do you need to soak chia seeds before eating?
Your top 5 questions: -
The Nutrition Society of New Zealand released a podcast series where they interviewed a group of NZ Registered Nutritionists to help graduates and early career nutritionists navigate their nutrition career. Emma Wylie interviews Steph Polson about her nutrition career to date.
From how Steph's upbringing and certain âmomentsâ have influenced her career path, to landing her dream role at Sanitarium, to now spreading her message about nutrition through the up_statuss brand.
We cover:
What Stephâs upbringing with food and health was like and how that shaped her career path
What was it that lead Steph on the path of nutrition?
Some of the people and moments that have influence Steph along her journey
The transition from study into the workplace and what it really takes to land a "dream job"
Career growth prior to landing Sanitarium role
Career growth at Sanitarium
What is up_statuss out to do?
What is next for Steph?
If you could go back and change something with your career what would it be?
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Kiwiâs and Aussieâs love a drink or three. But does your knowledge on alcohol stop at âhangoverâ?
Alcohol is a psychoactive substance - what does that mean? How does alcohol affect the body?Where is the evidence strongest when it comes to alcohol intake and health risks?The key heart health outcomes from the NZ Heart Foundation 2023 alcohol position statementThe Mediterranean diet and red wine Are some alcoholic drinks better than others (beer vs wine vs spirits etc.)? What do the current New Zealand and Australian alcohol guidelines recommend? What is the evidence that underpins daily vs weekly standard drink limits? The Canadian alcohol guidelines use the most recent evidence when it comes to alcohol and health. What are their recommendations? Why does New Zealand have different standard drink recommendations for females and males? Food products must contain nutrition information panels. What about alcoholic beverages? Has there been much research done on zero and low alcohol products?Are younger people drinking less? NZâs alcohol use is projected to increase over the next decade and likely by adults aged 50 years and over.Relationship between accessibility and affordability of alcohol and its consumptionQ+A (questions from social media followers)
This conversation strikes a balance between recommendations and what may be realistic for you. This discussion is based around the most up-to-date synthesis of evidence from the Heart Foundation NZâs 2023 alcohol position statement and Canadaâs Guidance on Alcohol & Health 2023.
We cover:
One-liners you donât want to miss:âPrior to this there were lots of myths floating around like âI am going to drink red wine instead of white wine because this is going to benefit my heartâ
âIn Ireland earlier this year they have announced they are making changes to mandatory labelling of alcohol. There will now be a health warning for cancer and liver disease.â
âEssentially our key message was that any steps you can take to drink less is going to benefit your heart health but also your overall health too.â
Reference links:
https://www.heartfoundation.org.au/getmedia/9990a17c-19f7-41fd-a276-ca747df3801b/210311_Position-Statement-Alcohol.pdf
https://ccsa.ca/canadas-guidance-alcohol-and-health -
Youâve probably heard about the Health Star Rating (HSR) by now. Either via news articles pointing out its flaws or Hamish & Andy as they give it their comedic spin. It has been the centre of much controversy and confusion - but can it actually help you during your supermarket shop?
Iâve bought in two people to have this conversation. An everyday shopper like many of you (Jimmy) and a former pro who has applied the HSR to food products for a number of years (Marie).
We cover:
How your everyday shopper may perceive the health star rating (HSR)
Why the HSR exists
How many products actually display the HSR on their product?
The HSR in mainstream media
The algorithm - how does it work?
The categories - what are they?
Review of the HSR in 2020
Why does the exact same product have different star ratings?
Algorithm rules you need to know
How can you use the HSR?
Does the HSR align with the dietary guidelines?
One-liners you donât want to miss
âThe big problem around the health star rating at the moment is the lack of education to the consumer. I donât think people understand that it is grouped on products and it isnât necessarily reflective of how healthy it is for you, but a healthier option than others in that same category.â
âThere are now automatic star ratings on top of the algorithm to fix some of these previous problems of the system.â
âNutrition isnât simple, creating an algorithm that simplifies nutrition down to a star rating from 0.5 to 5, this is a huge feat. There is always going to be inconsistencies.â
âAll HSR are done on a per 100g basis so serve size is not a consideration of the health star rating which I think is another thing that people get confused about.â
âThe HSR doesât take into account the processing of a food. It is more of a nutritional measure rather than processed.â
âHealth star rating isnât all encompassing, it essentially just uses most of what is on the nutrition panel.â
âI also like to use the HSR as a red flag or a green flag. If something has a lower rating than I thought it should, it prompts me to take a further look into the nutrition of the product.â
âIf you can, take your learning a little bit further. Say there is product you consume all the time and you have no idea why you consume it, look at the HSR. Then if you are feeling really into nutrition that day, flip the box over and look at the ingredients list and see if you can learn a bit more that way as well.â
P.S. The last 10-minutes of the podcast we didn't have Marie as she had other commitments and our podcast went a little longer than expected..! - Laat meer zien