Episode 20: What We’ve Learnt From The Ketogenic Diet And Why You Shouldn’t Break Up With Carbs OnCore Nutrition

48:52

SHOW NOTES Post-COVID questionnaire: https://chroniccare.snapforms.com.au/form/post-covid-questionnaire Post COVID Recovery steps References https://www.who.int/publications/i/item/WHO-2019-nCoV-Post_COVID-19_condition-Clinical_case_definition-2021.1 https://www.bmj.com/content/372/bmj.n136 https://www.bmj.com/content/372/bmj.n136/rapid-responses http://www.buckshealthcare.nhs.uk/pifs/nutrition-and-long-covid/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8429479/ NICE (2020) “COVID-19 guideline scope: management of the long-term effects of COVID-19” https://www.nice.org.uk/guidance/ng188/documents/final-scope ] Leon et al. (2021) ‘More than 50 Long-term effects of COVID-19: a systematic review and meta-analysis”. [ https://pubmed.ncbi.nlm.nih.gov/33532785 ] Afrin et al. (2020) “Covid-19 hyperinflammation and post-Covid-19 illness may be rooted in mast cell activation syndrome”. International journal of infectious diseases, 100: 327–332 https://pubmed.ncbi.nlm.nih.gov/17490952/ ] Casas et al. (2016) “The Immune Protective Effect of the Mediterranean Diet against Chronic Low-grade Inflammatory Diseases”. Endocr Metab Immune Disord Drug Targets. 14(4): 245–254. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443792/ ] LaTrobe Research https://www.latrobe.edu.au/news/articles/2022/release/possible-cause-of-long-covid-brain-fog Souvenaid https://nutricia.com.au/souvenaid/ https://www.cuh.nhs.uk/news/friendly-gut-bacteria-speeds-long-covid-recovery/ https://www.pomi-t.co.uk/national-trial/ https://pubmed.ncbi.nlm.nih.gov/35334962/ https://pubmed.ncbi.nlm.nih.gov/33933299/ https://www.bda.uk.com/resource/long-covid-and-diet.html https://www.buckshealthcare.nhs.uk/wp-content/uploads/2021/10/Nutrition-and-Long-COVID.pdf https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/ https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-expert-shares-5-early-care-tips-for-people-with-long-covid/ https://www.todaysdietitian.com/newarchives/ND21p40.shtml https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/ https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/ https://www.healthspan.co.uk/advice/long-covid-diet-and-lifestyle-changes-that-can-help Smell training https://www.fifthsense.org.uk/smell-training/ https://abscent.org/learn-us/smell-training/how-smell-train https://academic.oup.com/jid/advance-article/doi/10.1093/infdis/jiac136/6569364?login=false https://www.cidrap.umn.edu/news-perspective/2022/04/global-data-reveal-half-may-have-long-covid-4-months…

OnCore Nutrition - Two Peas in a Podcast

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Episode 45: A wander through Fad Diet history 28:04

3 years之前28:04

28:04

We take a wander through fad diet history to explore the weird and not so wonderful, and how to spot a fad.

OnCore Nutrition - Two Peas in a Podcast

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Episode 44: The truth about the BMI 32:52

3 years之前32:52

32:52

https://www.cdc.gov/obesity/adult/defining.html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1414803/ https://www.aihw.gov.au/getmedia/384eafec-fa90-412d-8c98-b279fddc7911/ah16-4-4-overweight-obesity.pdf.aspx https://www.nature.com/articles/s41366-020-0547-1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386524/…

OnCore Nutrition - Two Peas in a Podcast

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Episode 43: Mindful Eating 26:35

3 years之前26:35

26:35

SHOW NOTES Mindful Eating Guide - free download Hunger Fullness Guide - free download Diet Cycle Guide - free download

OnCore Nutrition - Two Peas in a Podcast

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Episode 42: Are your exercise habits healthy? 34:23

3 years之前34:23

34:23

Rebecca Gawler rebecca@reload.physio Instagram handles: @reloadphysio Facebook page: https://www.facebook.com/ReloadPhysio Are you exercising to make you feel good or enhance your health or is it the opposite? Are you feeling compelled to exercise and if you're unable to meet your targets does this cause you concern or guilt? HAES practitioners (to find personal trainers who promote intuitive movement): https://haesaustraliainc.wildapricot.org/find-a-provider The Physiotherapy Eating Disorders Professional Network Group https://cpmh.csp.org.uk/content/physiotherapy-eating-disorders A website Bec has put together to summarise the research/info on dysfunctional exercise, intuitive exercise and physio for eating disorders: https://eating-disorder-physiotherapy7.webnode.com/?fbclid=IwAR0Uz0wrMmvX2tdFnYPueCXagmotGGQwHhVmtC3yJ91RoDnPXziZZ1hqI Virtual care https://chroniccare.com.au/ Speak to the team to arrange an appointment with the most appropriate professional. Platinum Physio Women’s Health Physio…

OnCore Nutrition - Two Peas in a Podcast

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Episode 41: How to thrive in your dietetic career 38:52

3 years之前38:52

38:52

Find and Fuel Your Fire Thurs 24th Feb 6:30pm AEDT Details and Tickets here

OnCore Nutrition - Two Peas in a Podcast

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Episode 40: Calling all the ladies! What lap dancers have taught us about our hormonal superpowers 24:42

3 years之前24:42

24:42

SHOW NOTES OnCore Nutrition Ladies Lunch Series Ladies Lunch 1 - Understanding your cycle Wed 27th Oct 1-1:45pm Ladies Lunch 2 - Lifestyle strategies to harness your health, feel and perform at your best throughout each season of your cycle Wed 3rd Nov 1-1:45pm Tickets and info via Eventbrite Study discussed Ovulatory Cycle Effects on Tip Earnings by Lap Dancers: Economic Evidence for Human Estrus? https://www.researchgate.net/publication/228632689_Ovulatory_Cycle_Effects_on_Tip_Earnings_by_Lap_Dancers_Economic_Evidence_for_Human_Estrus…

OnCore Nutrition - Two Peas in a Podcast

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Episode 37 Re-Release - Tips for starting and progressing your nutrition career 23:22

4 years之前23:22

23:22

Episode Summary Calling all nutrition students and new grads...talking through tips to finding and fueling your fire and an exciting workshop we have planned just for you. Episode Notes Find and Fuel Your Fire Workshop Tickets via Eventbrite Getting a nutrition job is HARD! The Dietetics Workforce Report 2018 There has been a 95% increase in dietetic grads over the last 7 years. Grads in Vic ↑ from 65 to 127 per year from 2010 to 2016. There is great concern that there is an oversupply of practitioners causing difficulties in new graduates finding positions and inhibiting movement for existing employees. Many grads are still seeking work up to 12 mths post graduation. In this time, grads are driven to volunteering - but not always meaningful You are highly qualified. There is a significant need for your skills. We have an ageing population, chronic disease and dietitians provide such important prevention and management care The report highlighted that Dietitians are highly qualified, however there are obvious gaps in business and professional skills in many courses. Despite working in a clinical role 30% of dietitians had no clinical supervisor. file:///C:/Users/laure/Downloads/Dietetics%20Workforce%20Report.pdf Potential career pathways Clinical dietetics Popular! When we’ve advertised for grad jobs there have been >100 applicants. A quarter of organisations reported receiving >50 applicants for junior positions and advertisements were rare! Hard to get grad jobs Consultancy and private practice Often don’t graduate with skills for business set up and challenging to dive into sole practitioner position without prior experience. Requires ++ mentoring and supervision. Important for your own development but also for the reputation of the profession Food service Media and marketing Don’t expect to get here straight away - need some experience behind you Be responsible with what you put out into the world, social media etc. Don’t know what you don’t know. Public health and nutrition Eventually policy, health promotion, advocacy Often start as a public health dietitian, community dietitian Food industry Consulting Food analysis and product development, sensory evaluation Food technology and science Research Nutrition research and education Generally requires specialisation and smaller projects or honours, masters, PhD https://www.deakin.edu.au/exercise-nutrition-sciences/careers-in-nutrition-and-dietetics https://www.myhealthcareer.com.au/dietetics-career/ Our tips Volunteer meaningfully Upskill Get a mentor - a meaningful one Apply for everything - know your limits/hard passes Apply well Prepare for interviews Seek feedback - and actually be prepared to take it Our upcoming workshop https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-159824540503 Wed 11th Aug 6pm Topics to cover How to land the job you want Job application preparation Interview (including phone/video interview) preparation Setting yourself apart What NOT to do! Volunteer / work experience opportunities Professional development Finding your career niche / Progressing your career Specialising Quality projects opportunities in nutrition Education opportunities in nutrition Research opportunities in nutrition Conference / presentation opportunities Supervision and mentoring Finding the right supervisor Innovation in dietetics Identifying gaps Pitching your idea Introduction to grants and proposals Delivery Online 2hr workshop 2 sessions - one evening, one weekend ‘Take home’ toolkit of resources…

OnCore Nutrition - Two Peas in a Podcast

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Episode 38: Coffee - exploring the health, sleep and performance impacts of our caffeinated friend 19:05

5 years之前19:05

19:05

Google Trends Health and disease risk https://pubmed.ncbi.nlm.nih.gov/29276945/ https://pubmed.ncbi.nlm.nih.gov/28853910/ https://pubmed.ncbi.nlm.nih.gov/16507475/ https://pubmed.ncbi.nlm.nih.gov/24671262/ https://pubmed.ncbi.nlm.nih.gov/25156996/ https://pubmed.ncbi.nlm.nih.gov/16685044/ https://pubmed.ncbi.nlm.nih.gov/22591295/ Diuretic effect Despite the fact that caffeine is a mild diuretic, you don't lose more fluid than you take in by drinking coffee, so it cannot dehydrate you. While we don’t count coffee towards our fluid targets for the day, it doesn’t throw you into the negatives. It’s a net-neutral sort of scenario. Coffee and exercise performance The impact of coffee on exercise performance is related to caffeine’s impact on the CNS. It’s a stimulant meaning it enhances alertness, and also reduces our perception of fatigue and our perception of effort. So you feel like you’re not working as hard, and also feel less tired. Those that are most likely to benefit from caffeine are those involved in team or intermittent sports so basketball, footy etc, endurance sports and high intensity, short duration sports. How much do you need? While research initially focused on high doses of caffeine, more recent research indicates that lower doses can provide similar performance benefits with less negative side effects. Around 1-3 mg caffeine per kg body weight are sufficient to improve performance (so for a 60kg athlete this equates to roughly 1-2 cups of coffee). Timing is also important - coffee reaches peak concentrations 1hr post intake and will generally last for 3-4hrs. The ideal time to down your coffee is 30-45mins pre-training and often black is best if you’re likely to be sensitive to exercising on a tummy full of milk. https://www.sportsdietitians.com.au/factsheets/supplements/caffeine/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867441/ Coffee and sleep We all know the joys of caffeine in perking us up, but does it affect our sleep? The stimulating effects of caffeine from coffee last 3–5 hours, and depending on individual differences, about half of the total caffeine you consume remains in your body after 5 hours. It’s no surprise that consuming coffee too close to bedtime can cause sleeping problems. Most studies suggest avoiding caffeine for 6 hours prior to bed. The good news is that a switch to tea in these 6 hrs, including green tea which contains about a third of the caffeine as coffee, will be helpful due to the presence of amino acid L-theanine, which has relaxing and calming properties. Coffee and waking! Studies have shown that the ideal time to drink coffee is around 203hrs after waiting. This is because of our hormones. As we wake up, a hormone called cortisol is at its highest. Cortisol is responsible for balancing our energy levels, blood pressure and how we respond to stress or danger. So, drinking coffee when cortisol is already at its highest may not be giving you any additional energy. In fact, it may be making you feel more tired and stressed or anxious later in the day. Science suggests waiting 2-3 hours after waking when cortisol is slowly declining to have your morning coffee for the most bang for your buck. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2257922/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684472/ Coffee naps Some research suggests that combining caffeine with naps is more energising than caffeine or sleep alone. Enter the coffee nap. The theory is that if you drink coffee (or anything caffeinated) before sleeping for a short period, you can boost your energy levels by increasing your brain’s capacity to receive caffeine. This is related to caffeine competing with adenosine for receptors in your brain. Adenosine is an organic compound whose derivatives are important for energy processes in the body amongst other things. Adenosine circulation increases when we feel tired and the act of sleep brings these levels down. But coffee might give us a double whammy by blocking some of the adenosine being registered in our brain. This can make us feel even less tired when we wake. Most of the research suggests the best way to take a coffee nap is to have some caffeine right before taking a 15–20 minute nap (and no more than 30mins). https://pubmed.ncbi.nlm.nih.gov/9401427/ https://pubmed.ncbi.nlm.nih.gov/14652086/ Fun facts Coffee is the world’s most valuable traded commodity next to petroleum. Globally people consume about 2.25 billion cups of coffee every day. Coffee beans are fruit pips and not beans.A coffee bean is the pip inside the bright red fruit often referred to as a the coffee cherry or coffee berry. Millennials spend an average of $2008 oer year on coffee https://www.ngpf.org/blog/budgeting/question-of-the-day-how-much-do-millennials-spend-every-year-on-coffee/ Coffee grounds sprinkled on the ground around plants and the garden will stop snails and slugs from eating the plants. Studies have found an association between regular moderate coffee consumption (2-4 cups per day) and a reduced risk of suicide. Go for less the 8 cups per day. https://pubmed.ncbi.nlm.nih.gov/23819683/ https://pubmed.ncbi.nlm.nih.gov/31254722/ Scientists have successfully turned ground coffee into biodiesel, so one day coffee may be fuelling your car laws of physics have proven that coffee with milk cools about 20% slower than black coffee - due to the colour. viscosity and rate of heat radiation. The Guinness World record holder for the "Oldest Cat Ever," a 38-year-old cat named Creme Puff - drank coffee every morning her whole life.…

OnCore Nutrition - Two Peas in a Podcast

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Episode 37 - Tips for starting and progressing your nutrition career 23:22

5 years之前23:22

23:22

Find and Fuel Your Fire Workshop Tickets via Eventbrite Getting a nutrition job is HARD! The Dietetics Workforce Report 2018 There has been a 95% increase in dietetic grads over the last 7 years. Grads in Vic ↑ from 65 to 127 per year from 2010 to 2016. There is great concern that there is an oversupply of practitioners causing difficulties in new graduates finding positions and inhibiting movement for existing employees. Many grads are still seeking work up to 12 mths post graduation. In this time, grads are driven to volunteering - but not always meaningful You are highly qualified. There is a significant need for your skills. We have an ageing population, chronic disease and dietitians provide such important prevention and management care The report highlighted that Dietitians are highly qualified, however there are obvious gaps in business and professional skills in many courses. Despite working in a clinical role 30% of dietitians had no clinical supervisor. file:///C:/Users/laure/Downloads/Dietetics%20Workforce%20Report.pdf Potential career pathways Clinical dietetics Popular! When we’ve advertised for grad jobs there have been >100 applicants. A quarter of organisations reported receiving >50 applicants for junior positions and advertisements were rare! Hard to get grad jobs Consultancy and private practice Often don’t graduate with skills for business set up and challenging to dive into sole practitioner position without prior experience. Requires ++ mentoring and supervision. Important for your own development but also for the reputation of the profession Food service Media and marketing Don’t expect to get here straight away - need some experience behind you Be responsible with what you put out into the world, social media etc. Don’t know what you don’t know. Public health and nutrition Eventually policy, health promotion, advocacy Often start as a public health dietitian, community dietitian Food industry Consulting Food analysis and product development, sensory evaluation Food technology and science Research Nutrition research and education Generally requires specialisation and smaller projects or honours, masters, PhD https://www.deakin.edu.au/exercise-nutrition-sciences/careers-in-nutrition-and-dietetics https://www.myhealthcareer.com.au/dietetics-career/ Our tips Volunteer meaningfully Upskill Get a mentor - a meaningful one Apply for everything - know your limits/hard passes Apply well Prepare for interviews Seek feedback - and actually be prepared to take it Our upcoming workshops https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-112762650122 Wed 26th Aug at 6pm Sun 29th aug at 2pm Topics to cover How to land the job you want Job application preparation Interview (including phone/video interview) preparation Setting yourself apart What NOT to do! Volunteer / work experience opportunities Professional development Finding your career niche / Progressing your career Specialising Quality projects opportunities in nutrition Education opportunities in nutrition Research opportunities in nutrition Conference / presentation opportunities Supervision and mentoring Finding the right supervisor Innovation in dietetics Identifying gaps Pitching your idea Introduction to grants and proposals Delivery Online 2hr workshop 2 sessions - one evening, one weekend ‘Take home’ toolkit of resources…

OnCore Nutrition - Two Peas in a Podcast

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Episode 36: Fresh Produce! Fertility and Pregnancy Nutrition 25:56

5 years之前25:56

25:56

Fertility Nutrition Important to highlight that conception is a miracle! And for many couples this is not an easy journey. 1 in 6 Australian couples are unable to become pregnant after a year of unprotected sex. Nutrition and lifestyle can play a role and have a positive effect on fertility, in fact, it may improve fertility by up to 69%! https://pubmed.ncbi.nlm.nih.gov/17978119/ Female Fertility A balanced diet is important, including a wide variety of fresh produce daily Mediterranean-style diets have been associated with improved fertility Which foods and nutrients are important to include? Folic acid has been shown to be important in female fertility, even with assisted reproduction. It is recommended to include a daily prenatal multivitamin supplement with folic acid (400-500 µg/day) from 12 weeks pre-conception and for the first 12 weeks of pregnancy to decrease the risk of neural tube defects. This supplementation is particularly important in early stages of pregnancy when many women may not yet know they are pregnant, so if you have the opportunity to forward plan it’s always a good idea. Vitamin B12 - animal products, vegans should consider supplementation under guidance from their doctor or dietitian Omega-3 fatty acids - EPA and DHA are important for fertility, conception and foetal development Antioxidants are important for fertility and conception. They help to keep both our sperm and eggs healthy! Include a wide variety of plant based products including vegetables, fruits, nuts, seeds and wholegrains to boost beneficial antioxidants like vitamins C, E, folate, beta-carotene and lutein. It’s beneficial to try to get these nutrients from food sources and always speak to your doctor or dietitian before considering a supplement (especially Vitamin E). Opt for complex, low GI, high fibre carbohydrates from whole grains, vegetables, nuts and seeds. Include plant-based proteins, reducing your reliance on animal proteins. Get creative with legumes and pulses, whole grains, nuts and seeds. Seafood may have a positive association with fertility. Couples eating more seafood were pregnant sooner than those rarely eating seafood. Choose full fat instead of low fat dairy Iodine may be important - get this from seafood, seaweed (nori), potatoes, cranberries, strawberries iodised salt and our bread supply which is fortified. This is a good one to start with folate in the lead up to conception, and is included in most prenatal vitamin blends. Your eating window may be important. Some studies suggest that shifting towards an earlier eating pattern, with a larger breakfast and lunch and a smaller evening meal with reduced late-night eating, may improve fertility. Which foods and nutrients are worth eating less of? Swap out trans fats for mono- and omega 3 poly-unsaturated fats. This means less processed and fried foods, commercially-prepared baked products and margarines. Reduce processed meat intake. Replace these with lean meats, eggs, full cream dairy and plant alternatives such as legumes, tofu, nuts, seeds and grains. Reduce intake of refined carbohydrates found in sweet drinks, lollies, cakes, biscuits, desserts, and refined products like white bread, rice and cereals. Instead opt for the low GI options listed above. Energy drinks - it’s no surprise that they don’t do us any fertility favours. Reduce alcohol intake Don’t overdo the caffeine. Some studies have suggested that large intake (over 500 mg of caffeine daily) may take up to 9.5 months longer to get pregnant https://pubmed.ncbi.nlm.nih.gov/9054236/ Movement is important! Exercise has many benefits for your health, including increased fertility. A sedentary lifestyle has been associated with a higher risk of infertility and increasing movement has been found to reduce the risk of infertility. Mindset and stress is another important factor. Managing stress and anxiety may be easier said than done, particularly when trying to conceive, so consider seeking professional support to optimising your mental wellbeing and therefore fertility. Recommend tailored advice from a dietitian in the case of any medical conditions including PCOS, diabetes or GDM, if you’re in a small or larger body and have any concerns, and if taking any complementary or alternative therapies. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)30311-8/fulltext https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(00)90458-6/fulltext https://www.thelancet.com/series/preconception-health https://www.health.harvard.edu/blog/fertility-and-diet-is-there-a-connection-2018053113949 https://www.eatright.org/health/pregnancy/fertility-and-reproduction/fertility-foods https://www.healthline.com/nutrition/17-fertility-tips-to-get-pregnant#1.-Eat-Foods-That-Are-Rich-in-Antioxidants https://pubmed.ncbi.nlm.nih.gov/22425198/ https://pubmed.ncbi.nlm.nih.gov/11880759/ https://pubmed.ncbi.nlm.nih.gov/11594714/ https://www.pennutrition.com/KnowledgePathway.aspx?kpid=1323&pqcatid=146&pqid=1313 - sweeteners Male fertility A balanced diet is important, including a wide variety of fresh produce daily Mediterranean-style diets have been associated with improved fertility and semen quality in men Which foods and nutrients are important to include? Omega-3 fatty acids - EPA and DHA are important for fertility Antioxidants are important for fertility and conception. They help to keep both our sperm and eggs healthy! Include a wide variety of plant based products including vegetables, fruits, nuts, seeds and wholegrains to boost beneficial antioxidants like vitamins C, E, folate, beta-carotene and lutein. It’s beneficial to try to get these nutrients from food sources and always speak to your doctor or dietitian before considering a supplement (especially Vitamin E). Which foods and nutrients are worth eating less of? Swap out trans fats for mono- and omega 3 poly-unsaturated fats. This means less processed and fried foods, commercially-prepared baked products and margarines. Reduce processed meat intake. Replace these with lean meats, eggs, full cream dairy and plant alternatives such as legumes, tofu, nuts, seeds and grains. Reduce intake of refined carbohydrates found in sweet drinks, lollies, cakes, biscuits, desserts, and refined products like white bread, rice and cereals. Instead opt for the low GI options listed above. Energy drinks - it’s no surprise that they don’t do us any fertility favours. Movement is important! Exercise has many benefits for your health, including increased fertility. A sedentary lifestyle has been associated with a higher risk of infertility and increasing movement has been found to reduce the risk of infertility. Mindset and stress is another important factor. Managing stress and anxiety may be easier said than done, particularly when trying to conceive, so consider seeking professional support to optimising your mental wellbeing and therefore fertility. Caffeine for fertility You certainly don’t need to forego your daily coffee! If you’re trying to conceive it is a good idea to not overdo the caffeine. Some studies have suggested that large intake (over 500 mg of caffeine daily) may take up to 9.5 months longer to get pregnant https://pubmed.ncbi.nlm.nih.gov/9054236/ Decaf -3mg caffeine per tsp 1 Tsp of instant coffee - 60mg per tsp Espresso shot (30-35ml) - 90-200mg Percolated - 100mg per cup Energy drinks - up to 110mg per serve Cola - 40mg per serve Black Tea - 50mg Green tea - 30mg Chocolate - 60g of milk or dark Choc has about 30-40mg Pregnant women can safely have two instant coffees a day and two to three cups of tea OR one cap/latte Pesticides fertility Some studies suggest that higher consumption of produce prone to harbour higher pesticide residues may be associated with lower probabilities of pregnancy. Those looking to conceive may wish to consider where they source fruits and vegetables that may be more likely to hold residual pesticides, such as strawberries, spinach, capsicum, apples, pears, nectarines, peaches, cherries and grapes. While this is important to be aware of, washing fresh produce well will help to reduce exposure. And it’s important to keep eating PLENTY of fresh produce as the nutritional benefits of this is very important to consider (as well as any possible pesticide risks). For many, this may be easy to achieve with non-organic produce that’s easier on the purse strings. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2659557 During Pregnancy Things to be aware of / avoid Vit A - Beta carotene safe, avoid retinol/retinyl esters - upper limit for preformed vitamin A (retinyl esters and retinol from food and supplements) during pregnancy of 3000 µg /day (~10,000 IU). Be cautious of liver (≤1 serving/week), particularly in 1st trimester. Avoid any topical creams, ointments, serums which contain vitamin A or vitamin A derivatives. Mercury in high doses may harm a developing baby's brain. Limit large loads of mercury by: Limit orange roughy (sea perch) or catfish to 150 g/week and to have no other fish that week or Limit shark (flake) or billfish (swordfish/broadbill and marlin) to 150 g/two weeks and to have no other fish during those two weeks Examples of low mercury fish that are high in omega-3 fats include sardines, mackerel, silver warehou, Atlantic salmon, canned salmon and tuna in oil and herrings. Pregnant women are advised to consume 300-450 g/week of lower mercury fish and seafood. Food safety is important to minimise the risk of food-borne illness. Elevated progesterone levels in pregnancy suppressed the immune system, making women more prone to infection and illness. In particular, we want to reduce the risk of foodborne illnesses listeriosis, toxoplasmosis, campylobacteriosis and salmonellosis. The consequences of foodborne illness can be particularly devastating during pregnancy because both the woman and her foetus are at risk. Risk is very rare, especially in Australia (> 300,000 pregnancies per year and around seven cases of listeria during pregnancy). Listeria risk: raw or unpasteurized dairy products, fruit juices or cider soft and semi-soft cheeses (e.g. Brie, Camembert, feta), blue-veined cheeses, gorgonzola, Hispanic-style fresh cheeses (e.g. queso blanco) unless they are cooked until steaming hot 74°C refrigerated pâtés, meat spreads and smoked seafood pre-packaged or prepared fruit/vegetable salads and raw sprouts ready-to-eat deli meats and ready-prepared meals unless they are reheated until steaming hot (74°C) raw or undercooked meat, poultry, seafood and eggs. Toxoplasma, Campylobacter and Salmonella infection: Unpasteurized milk products and juices. Raw or undercooked meat, poultry, shellfish and eggs. Rinse fresh fruits and vegetables thoroughly. Avoid raw sprouts. Follow safe food handling practices including washing hands and food preparation surfaces well. Sushi - generally safe if the raw fish has been previously frozen, and is from a source that you trust. If raw fish hasn’t been previously frozen, it may contain small parasitic worms, called anisakis worms. And you don’t want day old rice - salmonella and listeria risk. Alcohol - no safe level and the recommendation is to avoid alcohol during pregnancy Avoid excessive flaxseed (linseed) intake - adverse events in rats Artificial sweeteners - most common sweeteners in Aus - aspartame, stevia, sucralose, sorbitol, mannitol, isomalt, xylitol have been approved for use during pregnancy and lactation https://www.pennutrition.com/KnowledgePathway.aspx?kpid=3043&tkid=22118&secid=3104#1 https://www.health.gov.au/resources/collections/pregnancy-care-guidelines-and-related-documents https://www.health.gov.au/sites/default/files/lifestyle-considerations_0.pdf…

OnCore Nutrition - Two Peas in a Podcast

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Episode 35: Mother's Day special - lessons from our Mums 25:26

5 years之前25:26

25:26

Farmer's Markets https://mfm.com.au/ Get in touch www.oncorenutrition.com equiries@oncorenutrition.com

OnCore Nutrition - Two Peas in a Podcast

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Episode 34: Why diets don’t work...and how to use weight loss science to your advantage 29:51

5 years之前29:51

29:51

When it comes to dieting everyone is always looking for a quick fix. Effectiveness of diets long term Interesting study https://www.bmj.com/content/bmj/369/bmj.m696.full.pdf It looked at “Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials” Randomised trials that enrolled adults (≥18 years) who were overweight (body mass index 25-29) or obese (≥30) to a popular named diet or an alternative diet. Outcome measures included change in body weight, low density lipoprotein (LDL) cholesterol, high density lipoprotein (HDL) cholesterol, BP (systolic blood pressure & diastolic blood pressure), and CRP at 6 and 12 month follow-up. 121 trials made the cut (21,942 patients) - huge study Dietary intervention group assessed based on macro breakdown were: Low carb (e.g. Atkins, south beach, zone) Moderate marcos (e.g. Biggest Loser, DASH, Jenny Craig, Mediterranean, Portfolio, Slimming World, Volumetrics, Weight Watchers) Low fat (Ornish, Rosemary Conley) Control group Control diets included: maintain usual dietary habits, dietary advice (eg, received brochures, dietary materials including dietary guidelines, or consultation with a professional dietitian by email or telephone), and low fat diet (≤30% fat with or without advice about lowering calories). Results: Positive weight loss improvements at the 12 month follow-up diminished. Improvements in cardiovascular risk factors largely disappeared except for Mediterranean diet for LDL reduction Differences between diets are, however, generally trivial to small, implying that people can choose the diet they prefer from among many of the available diets to adhere to what works best for them. Bottomline: no matter if you like low carb, high carb, low fat, etc… diet’s are not effective in reducing weight and keeping it off. Other large scale reviews confirm that diets simply don’t work Grade A evidence - NHMRC Clinical Practice Guidelines For The Management Of Overweight And Obesity In Adults, Adolescents And Children In Australia Weight loss following lifestyle intervention is maximal at 6–12 months. Regardless of the degree of initial weight loss, most weight is regained within a 2-year period and by 5 years the majority of people are at their pre-intervention body weight. Our suggestion: The intervention should never stop! Grade A evidence Modest weight loss improved CVD, T2DM risk factors and grade B evidence for sleep apnoea, joint issues, graed C for musculoskeletal problems, GI and urinary, self esteem, depression and QOL For adults who are overweight or obese, strongly recommend lifestyle change—including reduced energy intake, increased physical activity and measures to support behavioural change. 6 For adults who achieve initial weight loss, strongly recommend the adoption of specific strategies, appropriate to their individual situation, to minimise weight regain NHMRC Guidelines file:///C:/Users/Loz/Downloads/n57-obesity-guidelines-%20(1).pdf Also Scientific research that ideal BMI for longevity is 25-30kg/m2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4855514/ https://www.bbmt.org/article/S1083-8791(05)01413-8/abstract Why don’t diets work? A combination of physiology and psychology For the physiology behind why it doesn't work Listen to Episode 18 Interesting paper here https://www.ncbi.nlm.nih.gov/pubmed/23911805?dopt=Abstract Dieting cycle Biology: (listen back to ep18) Short term: Anyone who is below their set point (too thin for them) will experience many physiological symptoms, similar to that of starvation. What is important to know is that it doesn't matter what weight you start at, but rather what is normal for you. Experience feeling of extreme hunger, metabolism suppressed so your body burns less energy, muscles use less energy during PA, feel cold, lethargic and obsessive over food - normal sx’s of your brain saying ‘alarm bells, food is needed’ Biological pressure to restore body weight gets stronger as weight loss increases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/pdf/nihms904015.pdf Long term: Some people will be heavier than when they started and others will develop disordered eating patterns Psychological impact of dieting/weight stigma Disordered eating patterns -greater emotional eating, uncontrolled eating, and loss-of-control eating Body image and self esteem concerns Psychological stress Relationship breakdown Increased anxiety and depression Summary Weight is not tied to health and health looks different to everyone Lifestyle habits predict health better than weight alone If a ‘diet’ has a start and an end point - it’s unlikely to work. There are some factors we don’t think of when it comes to health, e.g poverty, loneliness, hormones, low levels of physical activity. So much energy is wasted on trying to change weight, when we should focus on making other health improvements, e.g. exercise goal - start somewhere e.g. walking and progress, improved relationships with friends and loved ones, cook more https://www.jabfm.org/content/25/1/9.full Willpower as a finite resource What you can actually do Reduce decision fatigue Do it for YOU - explore your deep reasons why. We do this quite a lot with our clients. It may present as ‘the wedding’ or ‘reunion’ or to ‘feel better in my jeans’ or ‘fit into that dress’ but why is that actually important to you? Will it impact your self efficacy? Use positivity. Research demonstrates that the feeling of success is more likely to drive positive change than actually achieving your goal Emotions create habits Micro goals - e.g change ‘exercise more’ to 2 squats per day, change ‘eat more veg’ to eat 1 carrot every 2 days. Can do more if you want, but you don’t have to. Beyond that is extra credit! Anchor your desired activities to things you already do, e.g. brushing teeth or showering.…

OnCore Nutrition - Two Peas in a Podcast

1
Episode 33: Busting cancer nutrition myths 29:00

5 years之前29:00

29:00

Common cancer nutrition myths Sugar feeds cancer More info here Juicing No evidence to support it’s use Can lead to deficiency in valuable nutrients, weight loss, protein energy malnutrition Antioxidant load can be potentially detrimental during radiotherapy and certain chemotherapy regimens. More information here . Alkaline diet More info here Organic Studies on the foods themselves in terms of nutritional content, levels of chemicals and resistant bacteria Studies on the health of humans long term When we look at organic vs non-organic there may be slightly higher concentrations of antioxidants in organic produce. This is only in general, as organic milk has been found to have lower mineral content, and varies depending on the source. When we look at chemicals and pesticide residues, organic produce may reduce exposure to these but important to note that the levels of toxins in non-organic produce is generally well below safe limits When we look at health overall, in particular long term health of individuals that eat organic vs non organic produce, the benefits are far less clear. No difference in cancer risk (studies of >600,000 women) Huge systematic reviews show no difference Some studies that report a difference need to be careful of other confounding factors. If we think about the profile of someone who may eat organic - they have chosen to and have the means to do so. In general,this often means they are more likely to be of a higher SES/income, better living environments, higher education level, health conscious therefore choose more fresh produce overall, get regular health check ups and screen for chronic diseases. It’s really difficult to attribute health benefits to the organic produce when there’s a whole bunch of other health-promoting behaviours, environmental and lifestyle factors contributing. Bottom line: if you’ve got the means and it’s a priority for you - by all means! If you don’t - just keep aiming for your 5 serves of veggies and wash them well. Soy Legume - soybeans or edamame - eaten whole or processed in numerous ways - fermented to produce tofu, tempeh, miso, natto. Rich - rich in phytooestrogen ‘Isoflavens - which act like a weak oestrogen in the body. Since many breast cancers need oestrogen to grow, it would stand to reason that soy could increase breast cancer risk. However, this isn’t the case in most studies. Most studies linking soy consumption to an increased risk of breast and other forms of cancer are done in laboratory animals. But because humans metabolize soy differently than rodents, these findings might not apply to people. Most observational studies indicate that consumption of soy products may reduce the risk of hormonally driven cancers such as breast, prostate, or endometrial (lining of the uterus), and there is some evidence it may lower the risk of certain other cancers. This might be because the isoflavones can actually block the more potent natural oestrogens in the blood. Exposure early in life is beneficial and a change in soy intake in either direction, may be responsible for change in risk Additionally, soy has been linked to a longer lifespan after breast cancer diagnosis. In a review of five long-term studies, women who ate soy after diagnosis were 21% less likely to have a recurrence of cancer and 15% less likely to die than women who avoided soy. Dairy Dairy has been associated with reduced risk of colorectal cancer, but an increased risk of prostate cancer. Individualised advised, tailored to you, is key, Fasting ESPEN Nutrition guidelines Anti-cancer diets There is no diet or food that has been proven to prevent or cure cancer ESPEN Nutrition guidelines Other resources https://www.wcrf-uk.org/uk/recipes/diet-cancer-myths-debunked http://www.espen.info/wp/wordpress/wp-content/uploads/2016/11/ESPEN-cancer-guidelines-2016-final-published.pdf…

OnCore Nutrition - Two Peas in a Podcast

1
Episode 32: The OnCore journey and finding your fire 26:23

5 years之前26:23