The Healthy Handful

The prevalence of non-alcoholic fatty liver disease (NAFLD) is increasing across the globe. Here in Australia, it affects two in five adults. NAFLD is fast becoming a significant public health concern in western countries, including Australia, particularly as it’s also the main cause of chronic liver disease. So, what does the evidence say in terms of prevention and treatment of this disease? Join me as I speak with Senior Lecturer at Monash University, Dr Barbara Cardoso, to learn more. We discuss her latest research findings, including the role of the Mediterranean diet, and just how crucial diet is in helping to reduce the risk of NAFLD. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-42-fatty-liver-disease-whats-the-latest/ About today’s guest Dr Barbara Cardoso is an internationally-recognised nutritional biochemist and holds a Senior Lecturer position in the Department of Nutrition, Dietetics and Food at Monash University. Her research encompasses trials and epidemiological analysis to unravel how including nuts as part of a regular diet can mitigate cognitive decline in high-risk populations. Dr Cardoso is listed in the top 1% worldwide for expertise on nuts (0.52%). Supporting resources Effect of nut consumption on non-alcoholic fatty liver disease: A systematic review and meta-analysis https://www.mdpi.com/2072-6643/15/10/2394 Intake of nuts and seeds is associated with a lower prevalence of non-alcoholic fatty liver disease in US Adults: Findings from 2005–2018 NHANES https://www.sciencedirect.com/science/article/pii/S0022316622004096?via%3Dihub Associations between nut intake, cognitive function and non-alcoholic fatty liver disease (NAFLD) in older adults in the United States: NHANES 2011-14 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8127249/ Nut consumption and the prevalence and severity of non-alcoholic fatty liver disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7774938/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

Perimenopause, menopause, post-menopause . . . terms synonymous with being female. And with this, comes a host of transitions and changes that are inevitable. What are the best foods, nutrients, and exercise routines, to help prepare women entering this life stage, and help get them to the other side? We asked perimenopause dietitian, Angelique Clark. We dive into how women can support their body with the right nutrients for mid-life, perimenopause, and post-menopause. We also unpack the lifestyle choices that offer the best outcomes. From choline and wholegrains, to alcohol and caffeine, and where nuts fit in . . . we discuss it all. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-41-perimenopause-and-menopause-can-nutrition-and-nuts-help/ About today’s guest Ange is an Advanced Accredited Sports Dietitian with more than 15 years of experience working extensively with elite female fitness and figure athletes, as well as fitness centres and celebrities for transformation campaigns. She helps active women over 35 understand their physiology, use it to their advantage and uncomplicate nutrition for sustainable results, to nourish a high-performing lifestyle as they transition into mid-life. Ange is best known for her evidence-based, practical and results-driven nutrition prescription and her comfortable, empathetic and inspiring communication style. She is also passionate about transforming kitchens into 'peri-performance hubs' with simple, delicious, science-backed recipes that the entire family can benefit from. Supporting resources Association of major dietary protein sources with all‐cause and cause‐specific mortality: Prospective cohort study https://www.ahajournals.org/doi/10.1161/JAHA.119.015553 Association of dietary carbohydrate and fibre ratio with postmenopausal bone mineral density and prevalence of osteoporosis: A cross-sectional study https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0297332 Body composition, physical activity, and menopause symptoms: how do they relate? https://pubmed.ncbi.nlm.nih.gov/38442308/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

Plant proteins, plant-based, plant-forward – these eating patterns have increased in popularity and have received lots of attention over the last few years. But today, we’re not talking about meat analogues or alternatives that are made to look like or replicate meat. We’re discussing whole foods which have been in our diets, and on our plates, for thousands of years . . . we’re talking nuts and legumes! We speak with Kathy La Macchia, from the Grains & Legumes Nutrition Council (GLNC), to unpack the benefits of these natural plant proteins – what they offer to both human and planetary health, and why Australians need to focus on eating more. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-40-the-power-of-plant-proteins/ About today’s guest Katherine La Macchia is the General Manager of GLNC, a not-for-profit organisation that advocates for the nutritional benefits of grains, legumes and plant-based diets through evidence-based information. Kathy is an Australian dietitian with more than 25 years of international experience in food and dietetics. She sits on multiple nutrition and sustainability advisory groups, focusing on improving the food supply for all. Supporting resources Towards healthier and more sustainable diets in the Australian context: comparison of current diets with the Australian Dietary Guidelines and the EAT-Lancet Planetary Health Diet Modelling the replacement of red and processed meat with plant-based alternatives and the estimated effect on insulin sensitivity in a cohort of Australian adults Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies Plant-based dietary patterns for human and planetary health A global assessment of the water footprint of farm animal products Sign up to NutENewsFollow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nuts

The last three years have seen massive disruptions - from the global pandemic and climate crisis, to slowing economies – which have affected many aspects of human life, and are impacting consumer needs. So, what does this mean for food? We speak with Australian Macadamias Marketing Manager, Jacqui Price, who walks us through the findings of an in-depth exploration of food trends, obtained through the lens of global opinion leaders. Hear about these emerging macro food trends that the experts predict will shape the world of food in the coming years. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-39-food-trends/ About today’s guest Jacqui Price is a marketing professional with extensive experience in marketing, brand strategy, and new product commercialisation in the food, agribusiness, and beverage industries. She has worked with a diverse range of well-known brands and companies covering retail, foodservice, manufacturing, and business to business, and holds a Masters of Business (Marketing). Jacqui currently manages the Australian macadamia industry’s $2 million annual marketing program, involving domestic and international marketing, category building, promotion, advertising, and brand development. Supporting resources https://trade.australian-macadamias.org/white-paper-the-8-big-emerging-food-trends-revealed-by-global-opinion-leaders/ https://www.australian-macadamias.org/consumer/recipes/ https://www.nutsforlife.com.au/recipes/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

In this episode, the ‘Best of 2023’, we wrap up the year by reflecting on the highlights. Our dietitians share the most interesting things we learnt in 2023, on a topic close to our hearts: nuts and health! The Healthy Handful podcast host, Belinda Neville, speaks with colleague and Accredited Practising Dietitian Maree Hall, to uncover the best, most popular and most interesting this year – from nut research, to recipes, podcasts, news articles, and more. Some of which may surprise you! About today’s guest Maree Hall is the Digital and Communications Manager at Nuts for Life. Based in Brisbane, Maree has more than 15 years’ experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade she has worked within the food industry sector, as well as for the professions’ national body, Dietitians Australia. Supporting resources: Research paper series: Nuts2022 – Nuts and health research https://www.nutsforlife.com.au/resource/global-experts-endorse-nuts/ Research paper: Tree nut and peanut consumption and risk of cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials https://www.sciencedirect.com/science/article/pii/S2161831323003095?via%3Dihub Nuts and health research summaries https://www.nutsforlife.com.au/resource-library/?1&nut=&article-type=69 Omega-3 fatty acids in nuts https://www.nutsforlife.com.au/resource/omega-3-fatty-acids-in-nuts/ Nuts for Life Resource Library https://www.nutsforlife.com.au/resource-library/?1&nut=&article-type=&type-resources=71%2C44%2C70%2C48 Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

Did you know that around 1.9 million Australians are living with diabetes? And type 2 diabetes, which is largely preventable, accounts for 85-90% of all cases - and is increasing each year. So, how can nuts help? What’s their role in reducing diabetes risk, and managing existing diabetes? We speak with Diabetes Victoria dietitian Tim McMaster, who has a wealth of experience in diabetes. He explains the role of nutrition in preventing and managing diabetes, how the primary clinical goal of diabetes management goes beyond just managing blood glucose levels, and more. Plus, he explains a potential role for nuts in preventing type 2 diabetes, and where they fit within diabetes dietary recommendations. And he allays the idea that cashews and chestnuts need to be avoided! Access episode webpage: https://www.nutsforlife.com.au/resource/episode-37-whats-the-best-diet-for-diabetes-prevention-and-management/ About today’s guest Tim is an Accredited Practising Dietitian and Accredited Sports Dietitian, based in Melbourne. He has been working in diabetes for more than 10 years and is a senior diabetes dietitian with Diabetes Victoria. He is also the director of his online private practice 'Master Nutrition', which specialises in his two favourite areas of nutrition, diabetes nutrition and sports nutrition. When Tim isn’t working, he enjoys spending time with his young family, drinking coffee and watching all kinds of sports (not necessarily in that order). Occasionally, he still pulls on the running shoes, when his body allows it. Supporting resources Durability of a primary care-led weight-management intervention for remission of type 2 diabetes: 2-year results of the DiRECT open-label, cluster-randomised trial https://pubmed.ncbi.nlm.nih.gov/30852132/ Intensive lifestyle intervention for remission of early type 2 diabetes in primary care in Australia: DiRECT-Aus https://diabetesjournals.org/care/article/doi/10.2337/dc23-0781/153542/Intensive-Lifestyle-Intervention-for-Remission-of Nuts in the prevention and management of type 2 diabetes https://www.mdpi.com/2072-6643/15/4/878 Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality – a systematic review and meta-analysis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10548756/ Nuts and diabetes https://www.nutsforlife.com.au/resource/nuts-and-diabetes/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

Australians often avoid eating nuts, including almonds, due to their kilojoule and fat content. But a recent randomised trial, Australian-based researchers, provides further evidence that an energy-restricted diet, containing nuts (almonds, in this case) can promote weight loss and maintenance, and support cardiometabolic health. Lead researcher, Professor Alison Coates, from the University of South Australia, shares the key findings from her team’s research, which has just been published in the journal Obesity. She presents a compelling case for why almonds make a great addition to a weight loss diet! Access episode webpage: https://www.nutsforlife.com.au/resource/episode-36-what-makes-almonds-a-great-addition-to-a-weight-loss-diet/ About today’s guest Alison Coates is a professor in human nutrition, and a member of the Alliance for Research in Exercise, Nutrition and Activity (ARENA) Research Centre, based in Allied Health and Human Performance at the University of South Australia. Alison received her PhD from the University of Adelaide in 2002. After completing a postdoctoral fellowship at the University of Colorado, she returned to the University of South Australia where she has been for the last 19 years. Alison’s research focuses on dietary strategies to improve cardiovascular and metabolic function, with a focus on bioactive nutrients in foods and supplements, and the impact of altered timing of eating. She is currently working on weight loss trials in adults focused on a wide range of health outcomes. Supporting resources Almonds vs. carbohydrate snacks in an energy-restricted diet: Weight and cardiometabolic outcomes from a randomized trial https://onlinelibrary.wiley.com/doi/10.1002/oby.23860 Almonds: A useful addition to a weight loss diet https://www.nutsforlife.com.au/almonds-a-useful-addition-to-a-weight-loss-diet/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

Historically, nutrition science focused on individual nutrients, and how falling short of these could lead to certain diseases. Decades on, in many higher-income countries, like Australia, nutrient deficiencies are no longer the norm. Instead, we’re much more attuned to rising rates of chronic diseases, which are not caused by single nutrients (or lack of a single nutrient), but have multiple determinants. So, we need to consider foods, food groups and, most importantly, dietary patterns. In our newest podcast episode, we talk with Dr Elizabeth Neale on all things ‘dietary patterns’. She touches on why singling out nutrients is now considered a ‘reductionist’ approach, why it’s worth looking at the whole diet, which dietary patterns are the best (and why), and how more recent dietary guidelines have shifted their focus. Plus, we consider where nuts fit within healthy dietary patterns, based on the latest evidence. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-35-the-power-of-healthy-dietary-patterns/ About today’s guest Dr Elizabeth Neale is an Advanced Accredited Practising Dietitian. She completed her PhD in nutrition at the University of Wollongong in 2012, where she now works as a Senior Lecturer. Elizabeth’s research focuses on the evidence-based framework in nutrition, with a particular focus on systematic reviews and meta-analyses. She also explores the impact of nut consumption on risk factors for chronic diseases. Supporting resources Foods, nutrients, and dietary patterns: Interconnections and implications for dietary guidelines https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863273/pdf/an011718.pdf Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

Do nuts cause weight gain and should you avoid them if you’re managing your weight? Should nuts be activated to better access their nutrients? And are nuts a 'complete' protein? The Healthy Handful podcast host, Belinda Neville, speaks with colleague and Accredited Practising Dietitian Maree Hall, to unpack some of the biggest nut myths we hear time and again. We answer these questions and more, based on the scientific evidence, to set the record straight. Access episode webpage: https://www.nutsforlife.com.au/resource/busting-the-biggest-nut-myths/ About today’s guest Maree Hall is the Digital and Communications Manager at Nuts for Life. Maree has more than 15 years’ experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade, she has worked across the food industry sector, as well as for the dietetics professions' national body, Dietitians Australia. Supporting resources: Nuts are not linked with weight gain Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials The metabolizable energy and lipid bioaccessibility of tree nuts and peanuts: A systematic review with narrative synthesis of human and in vitro studies Activating nuts The Healthy Handful: Episode 3 – Activating nuts Does ‘activating’ nuts affect nutrient bioavailability? Plant, nut and 'complete' proteins Plant and nut protein and health Believe it or ‘nut’: Why it is time to set the record straight on nut protein quality: Pistachio (Pistacia vera L.) focus Environment and sustainability The Healthy Handful: Episode 9 – Sustainabilty in the almond industry The Healthy Handful: Episode 8 – Sustainabilty in the macadamia industry Roasted vs raw nuts An audit of the energy, fat and sodium content of nuts Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

Gone are the days when the only options for your café latte were ‘full-cream’ or ‘skim’! Plant-based milks, including nut milks, have taken grocery stores and cafes by storm in recent years, as a popular alternative to dairy milk, making up around 7% of all milk consumed in Australia. But are they healthier, or 'better' than cows' milk? And which plant-based milks are the best? In this episode, we take a look at the reasons behind the increase in popularity of plant-based milks, discuss their pros and cons, and identify which ones make the best ingredients in curries! Access episode webpage: https://www.nutsforlife.com.au/resource/episode-33-whats-the-best-plant-based-milk/ About today’s guest Dr Tim Crowe is a career nutrition research scientist and an Advanced Accredited Practising Dietitian. He has 30 years of research and teaching experience in the university and public hospital sector, covering diverse research areas of basic laboratory research, clinical nutrition intervention trials, and public health nutrition. Tim now works chiefly as a freelance health and medical writer, scientific consultant, and science communicator. He has an active media profile and a large social media following through his Thinking Nutrition blog and podcast. Supporting resources https://www.nutsforlife.com.au/nuts-about-nut-milk-heres-what-you-need-to-know/ Can the Substitution of Milk with Plant-Based Drinks Affect Health-Related Markers? A Systematic Review of Human Intervention Studies in Adults https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10255899/ Thinking Nutrition - Blog https://www.thinkingnutrition.com.au/plant-based-milks/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

About this episode Eating nuts regularly is linked with major health benefits. But consumption data (in Australia and around the globe), suggests that most people do not meet recommendations for nut intake. So, what’s preventing Australians from eating more nuts? And how can we turn this around. Dr. Elizabeth Neale, from the University of Wollongong takes us through the evidence. Elizabeth discusses some of the key factors that inhibit people from eating enough nuts, plus what's needed to encourage greater consumption. She also outlines the crucial role of health professionals in helping people to meet nut intake targets. About today’s guest Dr Elizabeth Neale is an Advanced Accredited Practising Dietitian. She completed her PhD in nutrition at the University of Wollongong in 2012, where she now works as a Senior Lecturer. Elizabeth’s research focuses on the evidence-based framework in nutrition, with a particular focus on systematic reviews and meta-analyses. Her work also explores the impact of nut consumption on risk factors for chronic diseases. Supporting resources Barriers and facilitators to nut consumption: A narrative review https://pubmed.ncbi.nlm.nih.gov/33297407/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

About this episode Men's Health Week is celebrated, around the globe, every year in June. In 2023, it will be held from 12-18 June, under the theme ‘Healthy Habits’. Men's Health Week focuses on physical health, and also mental health and emotional wellbeing. It’s an opportunity to highlight the importance of men's health, and to promote and support the health and wellbeing of men and boys in our communities. Ahead of Men’s Health Week, we speak with Joel Feren (aka ‘The Nutrition Guy’) for a deep dive into men’s health. Joel discusses some of the key health issues facing men today, nutrition tips all men should follow to build healthy habits, and why home cooking is so good for men’s health! About today’s guest Better known as ‘The Nutrition Guy’, Joel Feren is a media dietitian, recipe developer and nutrition writer with a background in biomedical sciences. He works alongside the media and some of the biggest food brands in the industry, and is helping to shape the current food landscape and nutrition conversation. Joel is a media spokesperson for Dietitians Australia and he enjoys the challenge of debunking nutrition misinformation in the media. Supporting resources Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

About this episode We speak with Emeritus Professor Linda Tapsell for a deep dive into a topic close to our heart: nuts and blood lipids. She summarises the findings from the body of scientific evidence, and explains exactly how nuts impacts blood lipids, the ideal amount to eat, and the types of nuts with the greatest effect. Linda outlines a new comprehensive review, published in Nutrients, which identified 19 systematic reviews and meta-analyses of randomised controlled controls into the effects of nut consumption on blood lipids and lipoproteins. This paper highlights the need for population-wide dietary changes to help reduce the risk of cardiovascualr disease - and importantly, this includes a daily handful of nuts. About today’s guest Professor Linda Tapsell is well recognised in the field of Nutrition and Dietetics. A founding member of the Faculty of Health and Behavioural Sciences, she was instrumental in establishing the professional Nutrition and Dietetics programs, and later led the discipline into the new Faculty of Science, Medicine and Health, at the University of Wollongong. Linda is an inaugural Fellow of the Dietitians Australia (DA), a Fellow of the Nutrition Society of Australia, and an Emeritus Member of the American Society of Nutrition where she is recognised in the 2022 Class of Fellows. In 2015, she was awarded an Order of Australia (AM) for ‘significant service to health science as an academic and clinician specialising in diet and nutrition’. She has produced more than 250 publications in scientific journals, has educated and supported a generation of nutrition scientists, dietitians, academics and research fellows, and supervised 25 PhD graduates. Supporting resources Effects of nut consumption on blood lipids and lipoproteins: A comprehensive literature update. https://www.mdpi.com/2072-6643/15/3/596 Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

About this episode For decades, we have been interested in the impact food has on human health, and the relationship between our food choices and the risk of disease. But what impact do our food choices have on the environment? We speak with Dr Gilly Hendrie, from the Commonwealth Scientific and Industrial Research Organisation (CSIRO), as she explains some recent research - investigating how the typical Australian diet compares to the Australian Dietary Guidelines recommendations, and its impact on diet quality and the environment. The two research papers, published in Public Health Nutrition, and BMC Public Health, highlight the importance of dietary diversity, and how eating a wide variety of nutritious foods, both across and within food groups, has both human and environmental benefits. About today’s guest Dr Gilly Hendrie is a Research Scientist with expertise in diet, nutrition and obesity prevention. Her research focuses on the development and validation of dietary assessment methods, including the development of diet quality metrics to help our understanding of dietary patterns. Dr Hendrie enjoys collaborating with experts from other disciplines to broaden our understanding of the impacts of dietary patterns on global concerns such as obesity, food security and climate change. Supporting resources Towards healthier and more sustainable diets in the Australian context: Comparison of current diets with the Australian Dietary Guidelines and the EAT-Lancet Planetary Health Diet. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-022-14252-z The importance of protein variety in a higher quality and lower environmental impact dietary pattern. https://pubmed.ncbi.nlm.nih.gov/36210777/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

About this episode Nuts are rich in healthy fats and are energy (kilojoule) dense. But does this mean that regularly eating nuts is linked to weight gain? No, and in fact we tend to see the opposite - eating nuts is associated with a lower body weight and a lower risk of obesity. We speak with Dr Sharayah Carter, as she explains new research, from the University of South Australia, investigating the effects of almonds on appetite-regulating hormones, appetite ratings and energy intake. Published in the European Journal of Nutrition, the randomised controlled trial found that those who consumed almonds – as opposed to an energy-equivalent carbohydrate snack – reduced energy intake at a subsequent meal by as much as 300 kilojoules. About today’s guest Dr Sharayah Carter is an early-career researcher with experience coordinating multiple large, human-based dietary interventions, collaborating with food industry, lecturing and tutoring, and mentoring and supervising students. Sharayah is an Accredited Practising Dietitian with more than 10 years of consulting experience in chronic disease management and healthy aging. She completed her PhD at the University of South Australia investigating the effects of intermittent, compared to continuous, energy restriction in people with type 2 diabetes. She’s currently working as a post-doctoral research fellow, in Allied Health & Human Performance, where she’s investigating the effects of snacking on almonds for weight loss and weight loss maintenance, delving into the mechanisms of appetite control. Dr Carter has also tutored for subjects including Human Nutrition (internal and online), Foundations of Nutrition and Health (online) and Nutrition and Exercise (internal). Supporting resources Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones with no effect on self-reported appetite sensations: a randomised controlled trial. https://link.springer.com/article/10.1007/s00394-022-03027-2 Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

About this episode Nuts are rich in heart-healthy fat and are energy (kilojoule) dense. But does this mean that regularly eating nuts is linked to weight gain? No, and in fact we tend to see the opposite - eating nuts is associated with a lower body weight and a lower risk of obesity. We speak with Cassandra Nikodijevic, as she explains more findings from her PhD research – the effect of nut consumption on energy compensation and energy expenditure. Her latest findings show that eating a handful of nuts generally reduced kilojoules consumed throughout the day, compared with eating a 'control' food or no food at all - and in some cases, even completely offset the kilojoules of the nutty snack. Cassandra also explains the differences in ‘energy compensation’ between nut forms, and the impact of eating nuts alone as a snack, or incorporating them into meals. About today’s guest Cassandra Nikodijevic is an Accredited Practising Dietitian. She graduated from the University of Wollongong with a Bachelor of Nutrition and Dietetics (Honours) (Dean’s Scholar) in 2018 and began her PhD in nutrition in March 2021. Cassandra works in private practice once a fortnight to supplement her PhD. Her research explores nut consumption in Australia, and the relationship between nut consumption and body weight. Supporting resources The effects of tree nut and peanut consumption on energy compensation and energy expenditure: A systematic review and meta-analysis https://www.sciencedirect.com/science/article/pii/S2161831322013072 Episode 15: Nuts and metabolisable energy https://www.nutsforlife.com.au/resource/episode-15-nuts-and-metabolisable-energy/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

About this episode In this episode, we take a slightly different approach and reflect on the highlights of 2022. The Healthy Handful podcast host, Belinda Neville, speaks with colleague and Accredited Practising Dietitian Maree Hall, to uncover the best, the most popular and the most interesting research, recipes, podcasts and news articles from 2022. Some of which may surprise you! About today’s guest Maree Hall is the Digital and Communications Manager at Nuts for Life. Based in Brisbane, Maree has more than 15 years’ experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade she has worked within the food industry sector, as well as for the professions’ national body, Dietitians Australia. Supporting resources: Balakrishna, R., et al. Consumption of nuts and seeds and health outcomes including cardiovascular, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Adv Nutr, 2022. https://doi.org/10.1093/advances/nmac077 Fadnes, LT., et al. Estimating impact of food choices on life expectancy: A modelling study. PLOS Medicine, 2022. https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889 Importance of dietary diversity . . . and plant protein: https://www.nutsforlife.com.au/resource/why-we-need-to-prioritise-plant-protein/ Nuts and cardiovascular disease – An evidence summary: https://www.nutsforlife.com.au/resource/nuts-and-cardiovascular-disease-what-does-the-science-say/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

About this episode Many factors influence gut health, including age, gender, the environment, antibiotic use and our diets. So, what’s the best diet to ensure our gut remains healthy? And are nuts part of this? Should nuts be avoided in you have diverticular disease? And do we really need to activate nuts? In this episode of The Healthy Handful podcast, we speak with dietitian Nicole Dynan, for a deep dive into gut health. Nicole explains how foods and dietary patterns can influence the make up of the gut microbiota, including the evidence behind nuts. She also dispels some common gut myths along the way! About today’s guest Nicole is known as ‘The Gut Health Dietitian’ as she specialises in gut health and food intolerance. She is one of a handful of dietitians in Australia with qualifications in dietetics and psychology. Nicole loves working with patients to identify the food-related causes of their symptoms, rebuild their gut health and help them achieve a better quality of life. Nicole runs a telehealth private practice and is one of the largest corporate nutrition service providers in Australia and for ‘The Good Nutrition Company’, which she founded in 2012. Nicole is a guest lecturer for The University of Sydney and University of New South Wales and is a media spokesperson for Dietitian’s Australia. She has completed speaking engagements for Dietitian Connection, The Australasian Diabetes Congress, HealthEd, the Singapore Dietitian’s Association and Dietitian’s Australia. Prior to becoming a dietitian, Nicole managed a chronic disease management program for Merck, Sharp & Dohme pharmaceuticals. Supporting resources Associations of nutritional behaviour and gut microbiota with the risk of COVID-19 in healthy young adults in Poland https://www.mdpi.com/2072-6643/14/2/350/htm Nuts and their effect on gut microbiota, gut function and symptoms in adults: A systematic review and meta-analysis of randomised controlled trials https://pubmed.ncbi.nlm.nih.gov/32781516/ Does 'activating' nuts affect nutrient bioavailability? https://pubmed.ncbi.nlm.nih.gov/32199146/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

About this episode: In this episode of The Healthy Handful podcast, we speak with dietitian Melanie McGrice about the evidence behind diet and fertility, and why the first 1,000 days of life is so critical. Good nutrition can optimise both egg and sperm health. From selenium and omega-3s for men, to iodine and choline for women, optimal intake of particular nutrients is crucial to lay the foundation during pre-conception, post-conception and pregnancy, and ultimately for the healthy development of a baby. About today’s guest: Melanie McGrice is a leading fertility and prenatal dietitian. She is the founder of the Early Life Nutrition Alliance, which seeks to support health care professionals to advocate for the role of nutrition during the first 1,000 days of life through the provision of training, coaches and resources. Melanie hosts a YouTube channel called ‘Nourish with Melanie’. This provides Q&As about nutrition for fertility, pregnancy and new parents. She runs a Melbourne-based nutrition practice for clients wanting personalised support. Supporting resources: FERTINUTS https://pubmed.ncbi.nlm.nih.gov/31248067/ Walnuts improve semen quality https://pubmed.ncbi.nlm.nih.gov/22895856/ Mediterranean diet and IVF https://pubmed.ncbi.nlm.nih.gov/29390148/ Maternal nut intake and cognitive development https://link.springer.com/article/10.1007/s10654-019-00521-6 Free fertility meal plan - www.melaniemcgrice.com/fertility Free pregnancy meal plan - www.melaniemcgrice.com/pregnancy Free journal club for health care professionals - www.earlylifenutritionalliance.com Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

About this episode Research supporting the role of nuts for heart health has gained significant momentum since the publication of the landmark Adventist Health Study in 1992. And the body of evidence is still growing today. But what do we know about seeds? Despite them having a relatively similar nutritional profile to nuts, does the evidence also support seeds for heart health? We speak with Lily Henderson from the New Zealand Heart Foundation. Lily explains the key findings from their recently-updated position statement on nuts, seeds and heart health, including the recommendations and implications for practice. About today’s guest Lily Henderson is National Nutrition Advisor at the New Zealand Heart Foundation and a board member of the Australasian Society of Lifestyle Medicine. Lily has more than 15 years of experience working in public health as a registered dietitian in New Zealand, the UK and Australia. Her current role includes policy development, nutrition communications and advisory to a wide range of stakeholders. She is passionate about using the latest evidence to educate Kiwis with simple and meaningful lifestyle messages. Supporting resources Nuts, seeds and heart health position statement https://assets.heartfoundation.org.nz/documents/nutrition/position-statements/nuts-and-seeds-position-statement.pdf Nuts and risk of cardiovascular disease https://www.nutsforlife.com.au/resource/nuts-and-cardiovascular-disease-what-does-the-science-say/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au