The Healthy Handful

In this episode of The Healthy Handful, host Belinda Neville speaks with nutrition researcher Dr Stephanie Nishi about the latest evidence on nuts and cardiovascular health, including findings from a recent systematic review and meta-analysis examining the effects of nut consumption on blood lipids. Together, they explore the role of nuts in improving cardiovascular disease risk factors, including LDL-cholesterol, total cholesterol and triglycerides. Stephanie discusses the unique combination of nutrients and bioactive compounds found in nuts, the biological mechanisms underpinning their cardioprotective effects, and what the evidence tells us about the dose, duration and population groups most likely to benefit. This episode provides a practical, evidence-based update for health professionals on one of the most robust and well-established areas of nut nutrition research, and reinforces the role of a daily handful of nuts as part of a heart-healthy eating pattern.  Key take-outs:  Regular nut consumption is associated with significant improvements in blood lipids, including reductions in LDL ('bad') cholesterol and total cholesterol. Nuts contain a unique combination of unsaturated fats, plant protein, fibre, vitamins, minerals and bioactive compounds that work together to support cardiovascular health. The latest evidence reinforces the role of nuts as an important component of heart-healthy dietary patterns and cardiovascular disease prevention strategies. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-61-the-lipid-lowering-effects-of-nuts/  About today's guest Stephanie Nishi is a Registered Dietitian, Researcher, and Educator. She is an Assistant Professor with the School of Nutrition, Faculty of Community Services, at Toronto Metropolitan University in Canada. She was a CIHR Postdoctoral Fellow with the Unitat de Nutrició, Departament de Bioquímica i Biotecnologia at the Universitat Rovira i Virgili in Spain, following completion of a PhD at the University of Toronto in Canada. For over a decade, Stephanie has been involved in chronic disease prevention from a nutritional perspective (including cardiovascular, type 2 diabetes, and cognitive health), as well as advancing evidence-based practice and knowledge dissemination with the goal of informing public health policy and nutrition guidelines. Supporting resources Effect of nut consumption on blood lipids: An updated systematic review and meta-analysis of randomized controlled trials https://www.nmcd-journal.com/article/S0939-4753(24)00390-9/fulltext Nut consumption and risk of cardiovascular disease events and all-cause mortality: A systematic review and dose–response meta-analysis of prospective cohort studies https://www.sciencedirect.com/science/article/abs/pii/S1875213625004656 Effect 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, Facebook and LinkedIn Host: Belinda Neville Contact us: [email protected]

Dementia is one of Australia's greatest health challenges, with a profound impact not only on those living with the condition, but also on families, carers and the broader healthcare system. While age remains the greatest risk factor, growing evidence shows that lifestyle - including what we eat - can play an important role in supporting brain health and reducing dementia risk.  In this episode of The Healthy Handful, host Belinda Neville speaks with Professor Catherine Itsiopoulos - one of Australia's leading experts in nutrition and the Mediterranean diet - about the relationship between diet, brain health and dementia prevention.  Together, they explore why healthy dietary patterns matter for maintaining cognitive function, the evidence supporting the Mediterranean diet, and how foods such as nuts, extra virgin olive oil, vegetables, legumes, whole grains and fish work together to nourish the brain.   Catherine also discusses how diets rich in highly-processed foods, saturated fats and added sugars may contribute to inflammation, vascular damage and cognitive decline over time.  Key takeaways: Cognitive decline and the risk of dementia can be reduced by at least a third through modifiable risk factors. The Mediterranean dietary pattern is one of the best-studied eating patterns for promoting brain health and reducing the risk of cognitive decline. Nuts are an important component of the Mediterranean diet, providing healthy fats, antioxidants and other nutrients that support brain health. Diets rich in highly-processed foods and low in nutrient-rich whole foods may increase inflammation and negatively affect long-term cognitive health. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-60-food-for-thought-eating-for-brain-health/  About today's guest Professor Catherine Itsiopoulos is Deputy Vice-Chancellor STEM College, and Head of the Bundoora Health Precinct. As a senior academic leader, Catherine's mission is to build a high performing student-centred culture within academic and professional teams and fostering engaging learning environments co-designed with strategic industry partners. She is the Vice President of the Mediterranean Lifestyle Medicine Institute, a Board Member of the Australasian Society of Lifestyle Medicine, Advisory Board Member of the British Society of Lifestyle Medicine, and Chair of the Education Task Force for the World Lifestyle Medicine Organisation. An established research leader in the field of nutrition and dietetics and international standing as a leader in Mediterranean diet studies.  Catherine is an extensively cited research scholar with more than 150 scientific publications, book chapters and clinical guidelines on dietary management of chronic diseases.   Supporting resources Consensus statement on exploring the Nexus between nutrition, brain health and dementia prevention. https://link.springer.com/article/10.1186/s12986-025-00981-6 MedWalk trial https://medwalk.com.au/publications.html Findings of a pilot study investigating the effects of mediterranean diet and aerobic exercise on cognition in cognitively healthy older people living independently within aged-care facilities: The Lifestyle Intervention in Independent Living Aged Care (LIILAC) Study https://pmc.ncbi.nlm.nih.gov/articles/PMC7228438/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: [email protected]

The Health Star Rating (HSR) system is a valuable front-of-pack nutrition labelling tool designed to help consumers compare packaged foods and make healthier choices. But how accurately does the HSR reflect the healthfulness of core foods? And how well does it align with dietary guidance and nutrition evidence? In this re-released episode, Associate Professor Sara Grafenauer shares insights from her 2025 research, which explored three evidence-based modelling scenarios to apply to the HSR algorithm. The research examined how the current system scores nuts and nut-containing foods, identified areas where some nuts may be disadvantaged because of their naturally occurring energy and saturated fat content, and evaluated potential changes to improve alignment with current dietary guidance and nutrition evidence. Sara highlights potential unintended consequences of the current system, discusses the findings from the modelling scenarios, and explains how thoughtful refinements to the algorithm could strengthen public trust and confidence in the system, while better recognising the nutritional value of whole foods. Key take-outs: ·  The current HSR algorithm may not always reflect the overall health value of some nuts, despite their well-established role in healthy dietary patterns. ·  Simple, evidence-based refinements to the algorithm could improve alignment with contemporary nutrition science and dietary guidelines. ·  As the HSR system evolves, ensuring it accurately represents nutrient-dense whole foods will help maintain consumer trust and confidence in front-of-pack nutrition labelling. ·  Mandatory HSR should reinforce, not complicate, advice to eat recommended core foods. Access episode webpage: https://www.nutsforlife.com.au/resource/improving-the-hsr-for-nuts-re-release/  About today's guest Associate Professor Sara Grafenauer is the Lead for the Nutrition, Dietetics and Food Innovation Program at UNSW and was instrumental in conceptualising and developing the program. Sara is an APD and Fellow of Dietitians Australia. She is on the Governing Boards for the International Whole Grain Initiative, and Oat Australia. Although Sara loves research and teaching, she still has a weekend private practice in Thirroul, New South Wales, where she lives. Supporting resources Improved recognition of the nutrition and health benefits of nuts and seeds within the Health Star Rating System. Nutrients, 2025 https://www.mdpi.com/2072-6643/17/7/1195 Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn  Host: Belinda Neville Contact us: [email protected]

As Australia marks Food Allergy Week, we're revisiting this important episode exploring research around nut allergy prevention and management. Australia continues to have one of the highest rates of food allergy in the world, with reactions ranging from mild symptoms through to life-threatening anaphylaxis. In this episode, Dr Vicki McWilliam explains the current understanding of why allergies are so common in Australia and discusses the major shift in allergy prevention research - particularly the evidence supporting early introduction of peanuts in infancy. She also explores emerging research into treatments and therapies, and what this could mean for the future management of nut allergies. This timely re-release provides health professionals with an evidence-based overview on one of the most important and rapidly-evolving areas in nutrition and allergy research. Access episode webpage: https://www.nutsforlife.com.au/resource/allergy-prevention-and-management-re-release/  About today's guest Dr Vicki McWilliam is a Clinician-Scientist Fellow at the Murdoch Children's Research Institute, a Senior Dietitian at the Royal Children's Hospital and a Senior Research Fellow in the Department of Paediatrics at the University of Melbourne. Dr McWilliam is also an Associate Investigator for the Centre of Food Allergy Research and a member of the National Allergy Centre of Excellence Food Allergy Advisory Group. Supporting resources HealthNuts study https://lifecourse.melbournechildrens.com/cohorts/healthnuts/#overview EarlyNuts study https://lifecourse.melbournechildrens.com/cohorts/earlynuts/ Follow-up to Adolescence after Early Peanut Introduction for Allergy Prevention https://evidence.nejm.org/doi/10.1056/EVIDoa2300311 Update on Tree Nut and Seed Allergies: Prevalence, Clinical Characteristics, Diagnosis, and Management  https://e-aair.org/DOIx.php?id=10.4168/aair.2025.17.6.672 Primary prevention of infant food allergy: a randomised controlled trial of postnatal vitamin D supplementation (VITALITY) https://lifecourse.melbournechildrens.com/cohorts/vitality/ Websites https://allergyfacts.org.au/ https://foodallergyaware.org.au/ https://www.nace.org.au/research/food-allergy/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected]

In this episode of The Healthy Handful, host Belinda Neville speaks with Professor Kelly Lambert about the rising prevalence of kidney disease, the major risk factors including high blood pressure and diabetes, and the important role nutrition plays in protecting kidney health. Professor Lambert explains how nutrition can help manage chronic kidney disease (CKD), with a focus on the benefits of plant-based eating patterns. She discusses how these diets may support a healthier gut microbiome and help reduce the production of toxins that can place further strain on the kidneys. The conversation also explores how dietary advice should be tailored according to the stage of kidney disease and any co-existing health conditions. Finally, they unpack the findings of a recent systematic review examining the potential role of nuts in reducing non-traditional CKD risk factors, including chronic inflammation and oxidative stress.  Key take-outs: ·       CKD is becoming more common, driven largely by rising rates of diabetes, obesity and cardiovascular disease. ·       Nutrition plays a central role in the management of CKD, with plant-rich eating patterns showing strong benefits for kidney and overall health. ·       Emerging research suggests nuts may benefit some people with CKD, particularly through their anti-inflammatory and antioxidant effects. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-59-diet-and-kidney-disease/  About today's guest Kelly Lambert is a Professor and Discipline Leader in Nutrition and Dietetics at the University of Wollongong in New South Wales, Australia. She is also a Fellow of Dietitians Australia. Kelly has extensive experience as a clinical dietitian, with more than two decades of her clinical career as specialist kidney dietitian. Kelly's research interests focus on helping people with kidney disease live better lives. Her research career has focused on cognition and health literacy in people with kidney disease and how this intersects with the way people learn about diet. She is passionate about helping people living with kidney disease to make optimal diet and lifestyle choices. To achieve this, she works as Co-Director of the Kidney Lifestyle Research Group and Deputy Director of the Health Innovations Research Centre at the University of Wollongong. Supporting resources Safety and efficacy of using nuts to improve bowel health in hemodialysis patients https://pubmed.ncbi.nlm.nih.gov/32001127/ High-diversity plant-based diet and gut microbiome, plasma metabolome, and symptoms in adults with CKD https://pubmed.ncbi.nlm.nih.gov/40094861/ Nut consumption in chronic kidney disease: A systematic review https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1659516/full Dietary transitions and the rising global burden of chronic kidney disease: Insights from nutritional epidemiology https://www.mdpi.com/2072-6643/18/6/911 Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: [email protected]

In this episode, we speak with gut microbiome researcher, Dr Matthew Snelson to unpack the fascinating and rapidly-evolving science of the microbes that live within our digestive system. Together, we explore how the gut microbiome develops - from early life through adulthood - and the dietary factors that shape its composition. Dr Snelson explains what current research tells us about dietary patterns that support a diverse and resilient microbiome, highlighting key nutrients and food groups that appear to promote beneficial microbial changes.  Finally, Matthew walks us through insights from a recent review paper examining the relationship between nut consumption and gut microbiome composition, discussing how nuts may influence microbial diversity and the production of beneficial metabolites. This conversation offers a clear, evidence-based look at how everyday food choices can shape the ecosystem inside our gut - and what that can mean for overall health. Key take-outs: The gut microbiome develops across the lifespan - our microbial community begins forming early in life and continues to evolve over time. Diet is one of the strongest modulators of the microbiome - dietary patterns rich in plant foods and fibre help support a more diverse and resilient microbial ecosystem. Nuts may support gut health - emerging research suggests that regular nut consumption can influence gut microbiome composition and may increase beneficial microbial activity. Everyday food choices matter - small, consistent dietary habits can shape the gut microbiome over time, with potential implications for overall metabolic and digestive health. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-58-diet-and-the-gut-microbiome/  About today's guest Dr Matthew Snelson is an Advanced Accredited Practicing Dietitian and Vice Chancellor's Research Fellow in the Nutrition & Health Innovation Research Institute at Edith Cowan University. He is interested in how dietary interventions can influence the prevention and management of chronic diseases - such as hypertension, heart failure, diabetes, and kidney disease - through modulation of gut homeostasis. His work explores how nutrition-driven changes in the gut microbiome, intestinal permeability, and metabolic pathways can reduce disease risk and improve therapeutic outcomes. Supporting resources Cardiometabolic benefits of a non-industrialized-type diet are linked to gut microbiome modulation https://www.cell.com/cell/fulltext/S0092-8674(24)01477-6 The impact of dietary fiber on gut microbiota in host health and disease https://www.cell.com/cell-host-microbe/fulltext/S193131281830266X Effects of nut intake on gut microbiome composition and gut function in adults: A systematic review and meta-analysis https://www.sciencedirect.com/science/article/pii/S2161831325001012 Nutrition and the gut microbiome: a symbiotic dialogue influencing health and disease https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2026.1761992/full Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: [email protected]

Just like the rest of our body, our brain is deeply influenced by our lifestyle. The quality of our sleep, how often we move, and what we eat, all play a powerful role in shaping brain health. To function at its best, the brain relies on a wide variety of nutrients, which means dietary diversity matters. Growing research shows that improving our eating patterns and incorporating a broad range of whole, nutrient-dense foods can lead to meaningful improvements in mood and overall mental wellbeing. In this episode, originally recorded in 2022, we explore the science behind the food and mood connection with Dr Wolf Marx from the Food & Mood Centre at Deakin University.  Key take-outs: Brain health is shaped by lifestyle choices  - including sleep, physical activity, and especially diet. The brain requires a wide range of nutrients, meaning dietary diversity is essential for optimal function: Mediterranean diet research highlights the importance of overall dietary patterns  - emphasising fruits, vegetables, extra virgin olive oil, nuts, legumes, and lean proteins, which together provide nutrient-dense compounds that support brain health, mental wellbeing, and chronic disease prevention. ·       Mental health care isn't just psychological - nutrition is an important, and often overlooked piece of the puzzle. Access episode webpage: https://www.nutsforlife.com.au/resource/food-and-mood-re-release/  Our guest A/Prof Wolfgang Marx is the Deputy Director of the Food & Mood Centre. A Senior Research Fellow and NHMRC Emerging Leader, Wolfgang has been a key member of the Centre since 2018, leading major projects in Nutritional Psychiatry. His work spans high-impact systematic reviews, clinical trials on probiotics and nutraceuticals, and international clinical and research guidelines. As President of the International Society for Nutritional Psychiatry Research, he has also played a key role in advancing the field at a global level. Supporting resources A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial) https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y Does the evidence support a relationship between higher levels of nut consumption, lower risk of depression, and better mood state in the general population? A systematic review https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuac022/6564770?redirectedFrom=fulltext&login=false High ultra-processed food consumption is associated with elevated psychological distress as an indicator of depression in adults from the Melbourne Collaborative Cohort Study https://www.sciencedirect.com/science/article/pii/S0165032723006092  Effect of Mediterranean diet on mental health outcomes: A systematic review  https://www.cambridge.org/core/journals/nutrition-research-reviews/article/effect-of-mediterranean-diet-on-mental-health-outcomes-a-systematic-review/1242E715DAD5CCE32FB39573A32D36BB Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected]

Nutrition is a fundamental pillar of performance, influencing everything from fuelling and hydration to recovery, injury prevention, sleep, and mental focus. In this episode, originally recorded in 2022, Accredited Sports Dietitian Emilie Burgess explores the key nutrition principles that support optimal training and performance. She breaks down the essential nutrients athletes need, while also addressing and debunking common performance-related nutrition myths.  Key take-outs: ·       Key nutrition pillars for peak performance include: o   Fuelling foods – quality carbohydrates to power activity. o   Building foods – protein to build and repair muscles. o   "Unlockables" – colourful fruits and vegetables plus quality fats, providing antioxidants, vitamins, and minerals that support immunity, gut and brain health, and aid recovery by reducing inflammation. ·       Nuts play a starring role: they support overall health, help prevent diet-related diseases, and provide energy, protein, and essential nutrients that enhance exercise performance. ·       For most people, at least a handful of nuts a day is a simple, effective way to boost performance and recovery. Access episode webpage: https://www.nutsforlife.com.au/resource/nuts-and-fitness-re-release/  Our guest Emilie Burgess is an Accredited Sports Dietitian with years of experience in the performance nutrition landscape. Graduating from the University of Sydney in 2007, Emilie went on to complete a Diploma of Sports Nutrition through the International Olympic committee. Based in Tasmania, she is co-director and performance dietitian at The Athlete's Kitchen. Supporting resources https://www.nutsforlife.com.au/resource/nuts-for-sport-and-fitness/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn

Our 57th episode takes a different turn - our dietitians wrap-up of the best of 2025! We look back on the standout moments and key achievements in the world of nuts and health. Host of The Healthy Handful podcast, Belinda Neville, is joined by colleague and dietitian Maree Hall to reflect on the year that was - from major policy announcements in the US, to FSANZ reviews here at home, and emerging food and health trends, including the humble pistachio being named flavour of the year! We also revisit some of the year's most impactful research, including a novel study exploring the link between nut consumption and PMS. It's a delightful trip down memory lane. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-57-best-of-2025/  About today's guest Maree Hall is the Digital and Communications Manager at Nuts for Life. Maree has more than 20 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: US Food Policy and Reports https://www.dietaryguidelines.gov/2025-advisory-committee-report https://www.fda.gov/food/hfp-constituent-updates/fda-finalizes-updated-healthy-nutrient-content-claim Nuts and Health Star Rating System https://www.mdpi.com/2072-6643/17/7/1195 Nuts and weight https://onlinelibrary.wiley.com/doi/10.1111/obr.13330 Nuts and premenstrual syndrome https://www.sciencedirect.com/science/article/pii/S0899900725001534 Nuts and heart health https://www.nutsforlife.com.au/nuts-linked-to-lower-risk-of-heart-disease-and-early-death/ https://www.nutsforlife.com.au/new-study-almonds-a-key-ingredient-in-a-heart-healthy-diet/ https://www.nutsforlife.com.au/the-cholesterol-lowering-benefits-of-snacking-on-pecans/ Sign up to NutENews Follow us on Instagram, X , Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected] ADDIN EN.REFLIST

In response to the surge in popularity of GLP-1 medications, we're re-releasing a popular episode 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.    Our guest, Dr Sharayah Carter (then early-career researcher with the University of South Australia) led the research study.    Key take-outs: Almonds naturally influence several appetite-regulating hormones,  including GLP-1. The protein, fibre, and healthy fats in nuts likely play a role in enhancing feelings of fullness. This research strengthens the evidence that nuts support weight management and reinforces the message that including them in a balanced diet beneficial and should be encouraged Access episode webpage: https://www.nutsforlife.com.au/resource/almonds-and-appetite-regulation-re-release/   Our guest Dr Sharayah Carter is now a lecturer and researcher in Human Biosciences/Nutrition and Dietetics at RMIT. With over a decade of clinical practice experience as an Accredited Practising Dietitian, she brings a wealth of practical knowledge to her academic role.   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.    Sharayah is especially passionate about developing new ways of knowing in nutrition by using transdisciplinary methods that integrate science, culture, emotion and lived experience. 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 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 Optimizing GLP-1 therapies for obesity and diabetes management https://www.sciencedirect.com/science/article/pii/S266736812500066X Why nuts are a smart food choice while taking GLP-1 medications https://www.nutsforlife.com.au/resource/why-nuts-are-a-smart-food-choice-while-taking-glp-1-medications/  Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn   Credits Host: Belinda Neville Contact us [email protected]

Research shows that just 2% of Australians meet the 30g per day target for nuts.   And for many, concerns about their energy density and perceived weight gain are key barriers, despite decades of research showing no association between nut intake and increased weight. So, is it time to rethink how we talk about calories, energy balance, and health? In this episode, we speak with nutrition researcher and renowned storyteller, Tim Cassettari, to explore what nuts can teach us about energy balance and metabolic health. Drawing on new science and emerging thinking, Tim challenges the traditional 'calories in, calories out' model and explains why reading the nutrition label doesn't always tell the full story. Learn about the unique properties of nuts that influence satiety and body weight, and walk away with practical, evidence-backed messaging to support nut consumption and weight management. Key take-outs: ·       Higher nut consumption is clearly and significantly linked to lower weight ·       Energy balance is not linear – it's a complex system ·       The calorie value on the nutrition information panel overestimates the actual calories in nuts by up to 26% ·       Calorie quality is more important than calorie quantity Access episode webpage: https://www.nutsforlife.com.au/resource/episode-56-rethinking-calories-the-nuts-and-weight-story/  About today's guest Tim Cassettari is a storyteller and nutrition researcher at FOODiQ Global, challenging the rules, myths, and assumptions that shape how we think about food, health, and body weight. With 20+ peer-reviewed publications and national campaigns under his belt, he blends nutrition science with human psychology and systems-level thinking to uncover new patterns, provoke fresh perspectives, and inspire practical change. Tim doesn't just translate science - he rewires the conversation, making him a trusted and distinctive voice in modern nutrition. Supporting resources The truth about nuts and weight https://www.nutsforlife.com.au/resource/the-truth-about-nuts-and-weight/ How do nuts prevent weight gain? https://www.nutsforlife.com.au/resource/how-do-nuts-prevent-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 https://onlinelibrary.wiley.com/doi/10.1111/obr.13330 Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: [email protected] 

In recognition of World Heart Day (29 September), we're re-releasing a popular episode on the role of nuts and seeds in cardiovascular health, including the latest recommendations and implications for practice. At the time of recording in 2022, the New Zealand Heart Foundation had recently updated its position statement on nuts, seeds, and heart health. While now a couple of years old, the evidence underpinning these recommendations remains current and robust. Our guest, Lily Henderson (then National Nutrition Advisor at the New Zealand Heart Foundation) played a central role in developing the updated statement. She discusses the key findings and shares practical tips on how to include nuts and seeds in daily eating habits to support heart health, and to improve heart health outcomes. Key take-outs: ·       Nuts and seeds are an important part of a heart-healthy dietary pattern ·       Benefits to cholesterol are seen with as little as 15g of nuts a day ·       Enjoy nuts and seeds in forms as close to their natural form as possible, to provide crunch, texture and a heart health boost. Access episode webpage: https://www.nutsforlife.com.au/resource/nuts-seeds-and-heart-health-re-release/  About today's guest Lily Henderson has more than 15 years of experience working in public health as a registered dietitian in New Zealand, the United Kingdom and Australia. Her roles have included 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 cardiovascular disease: What does the science say? https://www.nutsforlife.com.au/resource/nuts-and-cardiovascular-disease-what-does-the-science-say/ Fact sheet: Nuts and cardiovascular health https://www.nutsforlife.com.au/resource/nuts-and-heart-health/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected]

Malnutrition is a major public health issue in Australia, particularly for older Australians. Research shows around 50% of older Australians in aged care and in the community are either at risk of malnutrition, or are malnourished. Often closely linked with malnutrition is sarcopenia, a condition characterised by an age-related loss of muscle mass and strength. Both conditions remain largely undiagnosed and untreated in older adults, despite available interventions. In this episode, we speak with Dr. Sze-Yen Tan, and explore the growing issue of sarcopenia and malnutrition in older adults – including why it matters, what the latest research says, and how something as simple and accessible as nuts, may play a surprising role in improving outcomes. Key take-outs: Sarcopenia and malnutrition are serious, growing issues. Nuts offer a simple, enjoyable, and effective strategy to help support healthier ageing. Healthcare providers, caregivers, and older adults themselves, should consider the role of small dietary changes, including nuts, to help mitigate malnutrition and sarcopenia. Access episode webpage:  https://www.nutsforlife.com.au/resource/episode-55-from-crunch-to-strength-the-role-of-nuts-in-sarcopenia/  About today's guest Dr. Sze-Yen Tan is an Advanced Accredited Practising Dietitian, and Senior Lecturer at Deakin University. Yen is also an active researcher at the Institute for Physical Activity and Nutrition (IPAN), where his research focuses on finding effective dietary strategies that maintain healthy weight, prevent chronic diseases, and promote healthy ageing.   Supporting resources Nuts and older adults' health: A narrative review https://pubmed.ncbi.nlm.nih.gov/33672861/ Association of nut consumption and sarcopenia in Chinese older adults https://www.nature.com/articles/s41598-025-02389-x Nut intake, functional limitations, and quality of life in older adults: Findings from NHANES 2003-2012 https://pubmed.ncbi.nlm.nih.gov/40741684/ Nut consumption and disability-free survival in community-dwelling older adults: A prospective cohort study https://academic.oup.com/ageing/article/53/11/afae239/7901207 Effect of peanut butter supplementation on physical and cognitive functions in community-dwelling older adults: Study protocol for a 6-month randomised controlled trial https://pmc.ncbi.nlm.nih.gov/articles/PMC11381714/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: [email protected]

Did you know that nearly 1.9 million Australians are living with diabetes, with type 2 diabetes accounting for 85-90% of all cases? As rates continue to rise, the right dietary approach is more important than ever. On the back of National Diabetes Week (13-19 July), we revisit a popular episode (originally released in November 2023, as "What's the best diet for diabetes prevention and management"), with guest Tim McMaster, an Accredited Practising Dietitian with Diabetes Victoria, who shares his expertise on the diabetes dietary recommendations. In this episode, we explore how plant-based dietary patterns and effective weight-management interventions can play a pivotal role in diabetes prevention and management. Tim also explains how nutrition goes beyond just managing blood glucose levels, and shares the clinical goals that drive lasting change. And it wouldn't be an episode of The Healthy Handful without talking about nuts! Tim delves into the science-backed benefits of nuts – debunking myths about specific nuts, like cashews and chestnuts, and highlighting how nuts fit within diabetes dietary recommendations. Whether you're making changes for yourself or guiding clients and patients as a health professional, this episode is packed with actionable advice, and supporting resources. Access episode webpage: https://www.nutsforlife.com.au/resource/how-nuts-can-help-prevent-and-manage-diabetes-re-release/  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/ Fact sheet: Nuts and diabetes https://www.nutsforlife.com.au/resource/nuts-and-diabetes/ Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us: [email protected]

Front-of-pack nutrition labelling tools are designed to help consumers make healthier food choices and support a balanced diet. One such tool is Australia's Health Star Rating (HSR) system, which assigns foods a rating from 0.5 to 5 stars. These ratings are based on the presence of "risk" nutrients (such as saturated fat, sugar, and sodium) and "positive" components (like fibre and protein, and fruit, vegetables, nuts, and legumes). But how accurately does the HSR reflect the healthfulness of products? And how well does it align with dietary guidelines? In this episode, we speak with Associate Professor Sara Grafenauer, who shares insights from her recently-published research. Her study explored three potential modifications to the HSR algorithm, aiming to improve how nuts and nut-containing products are rated, to ensure better alignment with current dietary guidance and scientific evidence. Sara walks us through the findings from the tested scenarios, highlights some unintended effects, and offers her recommendations for improving public trust and confidence in Australia's HSR system. Key take-outs: The current HSR algorithm can unfairly penalise certain types of nuts due to their energy density and saturated fat content, leading to lower star ratings compared to other nuts. These inconsistencies may confuse consumers, as the ratings are not always reflective of current scientific evidence or dietary recommendations. Simple adjustments to the HSR algorithm could significantly improve the ratings of plain nuts and nut-containing foods, better aligning them with established dietary guidance. Access episode webpage:  https://www.nutsforlife.com.au/resource/episode-54-improving-the-hsr-for-nuts/  About today's guest Associate Professor Sara Grafenauer is the Lead for the Nutrition, Dietetics and Food Innovation Program at UNSW and was instrumental in conceptualising and developing the program. She is an APD and Fellow of Dietitians Australia. She is on the Governing Boards for the International Whole Grain Initiative, and Oat Australia. Although she loves research and teaching, she still has a weekend private practice in Thirroul, New South Wales, where she lives. Supporting resources Improved recognition of the nutrition and health benefits of nuts and seeds within the Health Star Rating System https://www.mdpi.com/2072-6643/17/7/1195 Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us:  [email protected]

Linking in with Australia's heart week, held in May each year, we're re-releasing a popular episode on how to improve heart health, through diet and lifestyle. Heart Week, which was held from 5-11 May, was a reminder for us all to take stock of our heart health and to prioritise looking after our hearts. We spoke with Associate Professor David Colquhoun about practical ways to help reduce the risk of heart disease – one of the leading causes of death in Australia. Whether you're looking to make changes yourself or to recommend changes as a health professional to your clients or patients, our conversation covers the benefits of the Mediterranean diet, findings from the renowned PREDIMED study, and the role of healthy fats found in foods like nuts. We also discuss the impact of exercise, smoking, and stress on heart health. Access episode webpage: https://www.nutsforlife.com.au/resource/lifestyle-tips-for-preventing-cvd-re-release/  About today's guest Associate Professor David Colquhoun is a cardiologist who has been in private practice in Queensland for more than 35 years. He has been involved in clinical practice and research in the fields of cardiology, lipids, nutrition, diabetes, obesity, nutraceutical and psychological aspects of heart disease. His private clinical research unit, Core Research Group, is currently active in 17 trials. A/Prof Colquhoun is on the Consultant of Consultant Specialists for the Australian Medical Association, a board member of the National Heart Foundation of Australia, and the outgoing Chair of the Preventive Cardiology Council of the Cardiac Society of Australian and New Zealand. Supporting resources Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: Final report of the Lyon Diet Heart Study https://doi.org/10.1161/01.CIR.99.6.779 The PREDIMED study https://www.sciencedirect.com/science/article/abs/pii/S2530016417300022?via%3Dihub 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 Effects of a macadamia nut enriched diet on serum lipids and lipoproteins compared to a low fat diet https://researchprofiles.canberra.edu.au/en/publications/effects-of-a-macadamia-nut-enriched-diet-on-serum-lipids-and-lipo Effect of nut consumption on blood lipids: An updated systematic review and meta-analysis of randomized controlled trials https://www.sciencedirect.com/science/article/pii/S0939475324003909 Sign up to NutENews Follow us on Instagram, Facebook and LinkedIn Host: Belinda Neville Contact us [email protected]

Each year, Australians waste approximately 7.6 million tonnes of food across the entire supply chain - enough to fill a football stadium 10 times - at an annual cost of $36.6 billion to the economy. While much of this waste happens at home, it also occurs in healthcare institutions, like hospitals. In this episode, we speak with Dr Nathan Cook, a dietitian dedicated to creating sustainable food services. Nathan dives into the causes of food waste in healthcare, the 'categories' of foods wasted, and most-importantly, some solutions to this critical issue. He unpacks the complexities of hospital food service, the challenges of managing waste, and the importance of effective reduction strategies. Drawing from his own research, Nathan highlights practical ways to minimise waste and improve sustainability, and shares examples of successful community composting initiatives and partnerships in Australia. He also discusses future opportunities for reusing and donating excess food in healthcare settings. Key take-outs: ·       Food waste in hospital settings is inevitable, but effective strategies exist (and are in place) to help manage it. ·       Everyone has a responsibility to help reduce food waste. ·       At home, simple tips include only buying what you need, storing food (and that includes nuts!) correctly, and ensuring you eat the oldest foods first (or 'FIFO' – first in, first out). Access episode webpage: https://www.nutsforlife.com.au/resource/episode-53-managing-food-waste-in-healthcare-settings/  About today's guest Dr Nathan Cook is an Accredited Practising Dietitian and Accredited Sports Dietitian, with an interest in building sustainable foodservices worldwide, sports nutrition for recreational runners and separate entrepreneurial ventures. Nathan has a passion for clinical research and quality improvement projects in hospital dietetic services, with a desire to help build sustainable foodservice systems for public/private entities that consider the future of human and planetary health.  His PhD research focussed on the measurement and management of food waste in hospital foodservices through aggregate food waste audit activities and diverting food waste from landfill. Supporting resources Food and food-related waste management strategies in hospital food services: A systematic review https://onlinelibrary.wiley.com/doi/full/10.1111/1747-0080.12768  Australian Government – Reducing Australia's food waste https://www.dcceew.gov.au/environment/protection/waste/food-waste  Oz Harvest – Food Waste Facts https://www.ozharvest.org/fight-food-waste/ End Food Waste Australia – The Great Unwaste https://thegreatunwaste.com.au/ Stop Food Waste Day https://www.stopfoodwasteday.com/en/about.html Dr. Nathan Cook: [email protected] Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected]

Research indicates that the actual kilojoules absorbed by the body from eating nuts is significantly less than the kilojoules stated on food labels. In fact, the 100-year-old system used to calculate kilojoules for food labels, here in Australia and across the globe, may overestimate the kilojoule content of nuts by up to 26%. This raises some questions. Should labels be updated to reflect these findings? And what do Australians think about this idea?   In this episode, we speak with Dr. Cassandra Nikodijevic. She shares insights on the digestible kilojoules in nuts – and specifically, nut energy labelling, from the final stage of her PhD research.  Cassandra discusses the barriers to nut consumption, the preferred changes in labelling, and whether labelling changes, if they were to go ahead, would help Australians to eat more nuts.   Key take-outs: ·       Nuts are not linked to weight gain ·       Nuts are under-consumed, and concerns about weight gain with nuts is one reason why people avoid eating them. ·       Proposed labelling changes may be useful, but won't necessarily address all the concerns about nuts. Instead, they may increase the confusion that already exists around understanding nutrition information panels on food labels. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-52-re-evaluating-nut-kilojoule-labelling/  About today's guest Dr Cassandra Nikodijevic is an Accredited Practising Dietitian and Associate Lecturer at the University of Wollongong. Her PhD research explored the energy-regulating mechanisms of nuts and the implications for nutrition labelling. Cassandra also works in private practice as a clinical dietitian.  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 The metabolizable energy and lipid bioaccessibility of tree nuts and peanuts: A systematic review with narrative synthesis of human and in vitro studies  https://www.sciencedirect.com/science/article/pii/S2161831323002752?via%3Dihub  Metabolisable energy from nuts and patterns of nut consumption in the Australian population: A secondary analysis of the 2011-12 NNPAS  https://onlinelibrary.wiley.com/doi/10.1111/jhn.13278   Knowledge, practices and perceptions of energy labelling of nut products among Australian consumers and stakeholders: An online survey https://pmc.ncbi.nlm.nih.gov/articles/PMC11589397/ Episode 15: Nuts and metabolisable energy https://www.nutsforlife.com.au/resource/episode-15-nuts-and-metabolisable-energy/ Episode 27: Nuts and energy compensation https://www.nutsforlife.com.au/resource/episode-27-nuts-and-energy-compensation/ Sign up to NutENews Follow us on Instagram, X , Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected]

Nicole Dynan, dietitian and gut health expert, joined us for a conversation in 2022. The topic was gut health, and it turned out to be a VERY popular episode! Today, the importance of good nutrition for a healthy gut remains as relevant as ever, so we're revisiting our 'Nuts and gut health' episode, during Gut Health Month, which runs across February. In this fascinating deep dive, Nicole shares how food and dietary patterns influence the gut microbiota, and what the best diet for gut health actually looks like. And she busts some common gut-health myths along the way. Of course, we had questions about nuts too. What does the science tell us about nuts and gut health? How do nut nutrients impact the gut microbiota? Should you avoid nuts if you have diverticular disease? Do you need to activate nuts before eating them? Plus, more. It's an easy listen to get up-to-speed on what remains one of the hottest topics in nutrition and health.   Access episode webpage: https://www.nutsforlife.com.au/resource/nuts-and-gut-health-re-release/  About today's guest Nicole is known as 'The Gut Health Dietitian' as she specialises in gut health and food intolerance and is one of a handful of dietitians in Australia with qualifications in dietetics and psychology. She 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. Supporting resources Effect of nuts on gastrointestinal health https://www.mdpi.com/2072-6643/15/7/1733  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/ 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 Does 'activating' nuts affect nutrient bioavailability? https://pubmed.ncbi.nlm.nih.gov/32199146/ Sign up to NutENews Follow us on Instagram, X , Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected]

What are Australians actually buying at the supermarket? And how does this stack up against our nation's dietary guidelines? In this episode, we're joined by Healthylife's Chief Health Officer Simone Austin to unpack the 2024 Living Healthy Report. We learn (a lot!) about Australia's dietary habits - with Simone sharing some surprising insights along the way.  Simone breaks down where Australians are hitting the mark, and where we're falling short. She shares practical tips and 'can do' suggestions to inspire us all toward healthier eating habits. The perfect way to start the New Year! Access episode webpage: https://www.nutsforlife.com.au/resource/whats-in-a-typical-australian-shopping-trolley/  About today's guest Simone Austin has had a dynamic dietetic career that fits perfectly with her zestful personality. From fuelling some of Australia's most successful sporting teams, such as Hawthorn Football Club, the Australian Men's Cricket Team, Melbourne Storm Rugby League Club, and Melbourne City A-League Team, she has written a book, 'Eat Like an Athlete', so we can all use nutrition to maximise our own life performance. She is a Fellow of Sports Dietitians Australia, where she was previously President, and also recently finished a term on the Dietitians Australia Board after being the manager of the Advocacy and Policy team. Currently the Chief Health Officer and Chair of the Advisory Board at Healthylife, Simone has led the publication of the annual Living Healthy Reports. Simone loves to engage an audience and has been lucky enough in her roles, working with groups like Australian Almonds, to have presented with numerous celebrity chefs and sporting stars. Supporting resources Healthy Living Report, 2024 https://www.healthylife.com.au/health-report 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 Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us: [email protected]

Our 50th episode is a celebration of this milestone, and a wrap of the best of 2024! We reflect on the most interesting (and at times, surprising!) things we learnt in 2024, 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 unpack the key nut research papers published this year, and uncover the most downloaded podcast episodes, most popular webpages, and most loved recipes (plus much more) of 2024! Access episode webpage: https://www.nutsforlife.com.au/resource/episode-50-best-fo-2024/  About today's guest Maree Hall is the Digital and Communications Manager at Nuts for Life. Based in Brisbane, Maree has nearly 20 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: The Healthy Handful podcast library https://www.nutsforlife.com.au/resource-library/?1&nut=&article-type=68 Cooking with Nuts Hub https://www.nutsforlife.com.au/cooking-with-nuts/ Sustainability Hub https://www.nutsforlife.com.au/sustainability/ Resources Brain health fact sheet https://www.nutsforlife.com.au/resource/nuts-and-brain-health-fact-sheet/ Nuts and weight management report  https://www.nutsforlife.com.au/resource/nuts-and-weight-management-report/ Nuts and their fats wbepage https://www.nutsforlife.com.au/resource/nuts-and-their-fats/ Research Nuts and weight https://onlinelibrary.wiley.com/doi/10.1111/obr.13330 Nuts and cardiovascular disease   https://www.nmcd-journal.com/article/S0939-4753(24)00390-9/fulltext Sign up to NutENews Follow us on Instagram, X , Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected] ADDIN EN.REFLIST

The population worldwide is ageing, and this is true for Australia's population as well. One hundred years ago, five in every 100 people made it past the age of 65 years. Today, one in seven people make it past that age.   But it's not all about living longer. We all want to live healthier too. Nutrition expert Dr Tim Crowe takes us through what happens to our bodies as we age – from the inevitable changes that come with ageing, to what we can do to ensure we age in the healthiest way possible. Learn about the key nutrients and lifestyle choices that make all the difference. Access episode webpage:  https://www.nutsforlife.com.au/resource/episode-49-nuts-and-healthy-ageing/  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 Nut consumption and disability-free survival in community-dwelling older adults: A prospective cohort study  https://doi.org/10.1093/ageing/afae239 Nuts and older adults' health: A narrative review  https://www.mdpi.com/1660-4601/18/4/1848 Long-term consumption of nuts (including peanuts, peanut butter, walnuts, and other nuts) in relation to risk of frailty in older women: Evidence from a cohort study  https://www.sciencedirect.com/science/article/pii/S0022316623005060   Can nuts mitigate malnutrition in older adults? A conceptual framework  https://www.mdpi.com/2072-6643/10/10/1448 'Cooking with Nuts' Hub https://www.nutsforlife.com.au/cooking-with-nuts/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us: [email protected]

Renowned culinary expert Tawnya Bahr shares her remarkable journey from working as an IT Sales and Marketing Manager in California, to importing condiments into Australia, and eventually becoming one of the most respected authorities in bridging the gap between food producers and the food industry. We discuss how she works closely with local suppliers, fostering a deep connection to the food, and its origins, and to chefs, where she inspires the use of these ingredients (including nuts) to elevate dishes. Plus, Tawnya shares a few of her favourite mouth-watering ways to incorporate nuts into everyday meals.  So, don your apron for a culinary adventure! Access episode webpage: https://www.nutsforlife.com.au/resource/episode-48-a-culinary-celebration-of-foods-and-ingredients/  About today's guest Tawnya Bahr, an esteemed culinary expert, Group Executive Chef and the Director of Straight To The Source, a company known as a conduit for connection and excellence within the supply chain. With more than 27 years of food industry experience, Tawnya is a prominent advisor and culinary judge for organisations like Sydney Royal Fine Food and the Australian Culinary Federation. You will often find her emceeing food-related events, mentoring for Women in Hospitality, shaping industry standards, championing sustainability, and showcasing the origins of ingredients.  Tawnya's passion for supporting food innovation through product development and distribution strategy have earned her recognition as a trailblazing leader in the food industry, with numerous accolades in business, entrepreneurship, and an advocate for Australian farmers' markets. Supporting resources 'Cooking with Nuts' Hub https://www.nutsforlife.com.au/cooking-with-nuts/ Recipe e-book - Cooking with nuts: Every day recipes to love https://www.nutsforlife.com.au/culinary-resources/recipe-book/ 10 ways to enjoy nuts every day https://www.nutsforlife.com.au/culinary-resources/10-ways-to-enjoy-nuts-every-day/ Simple swaps for your favourite dishes https://www.nutsforlife.com.au/culinary-resources/simple-swaps-for-your-favourite-dishes/ Storing nuts https://www.nutsforlife.com.au/culinary-resources/storing-nuts/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits: Host - Belinda Neville Contact us: [email protected]

'Low Input Sustainable Agriculture' (LISA) focuses on holistic farming practices that prioritise soil health to promote healthy plant growth. By adopting this approach, and increasing biodiversity with cover crops, such as sunflowers and hemp, farmers can create significant benefits for the ecosystem. In this episode, self-proclaimed regenerative farmer and macadamia grower, Ross Arnett, explains his approach to LISA, and shares the simple, yet effective, practices he has implemented into his orchard in New South Wales. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-47-sustainability-in-a-macadamia-orchard/     About today's guest Ross Arnett is a macadamia grower from northern New South Wales. His farm - Malua – on the Alstonville Plateau has been in his family since 1872, and features a 10-hectare macadamia orchard. Ross is happy to call himself a regenerative farmer and is constantly looking for kinder ways to grow macadamias. Drawing on guidance from mentors, he has continually refined his approach to low input sustainable agriculture, to minimise off-farm inputs and reduce his carbon footprint. Supporting resources Australian Macadamias – Sustainable approach https://www.australian-macadamias.org/consumer/sustainability/ Australian Macadamias recipes https://www.australian-macadamias.org/consumer/recipes/ Nuts for Life - Sustainability Hub https://www.nutsforlife.com.au/sustainability/ Nuts for Life recipes https://www.nutsforlife.com.au/cooking-with-nuts/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits: Host - Belinda Neville Contact us: [email protected]

Whole orchard recycling (WOR) is a concept that originated in California, whereby old orchard trees are ground, chipped and turned back into the soil before new almond trees are planted. Despite some initial scepticism, results in the US have been overwhelmingly positive, including greater yield, increased water holding capacity, and improved soil health.  But how sustainable and effective is this practice in the Australian context? In this episode, long-time Australian almond grower, Neale Bennett, reveals how he got interested in WOR, and shares the results of a trial currently underway at his orchard in the sandy Sunraysia region of Victoria.  Access episode webpage: https://www.nutsforlife.com.au/resource/episode-46-sustainability-in-an-australian-almond-orchard/  About today's guest Neale Bennett has worked in the horticulture field for 40 years. A fourth-generation horticulturist, he is still farming the same land that was cleared by his ancestors in the early 1900s in Merbein, just outside Mildura in Victoria. In 1992, he started converting the 42-acre family property from vines (dried fruit) to almonds, which was completed by 2005.  Neale is a current member of the Almond Board of Australia as one of two Sunraysia representatives. He also served as the Board's Chair for six years.  Supporting resources Almond Board of Australia: Almond orchard recycling trial a sustainability first https://almondboard.org.au/almond-orchard-recycling-trial-a-sustainability-first/?v=6cc98ba2045f Orchard recycling improves climate change adaptation and mitigation potential of almond production systems https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0229588  Nuts for Life Sustainability Hub https://www.nutsforlife.com.au/sustainability/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits: Host - Belinda Neville Contact us: [email protected]

Peanut and tree nut allergies affect millions worldwide, and Australia is no exception. In fact, Australia has one of the highest allergy rates globally. Allergy symptoms can vary from mild itching and sneezing to anaphylaxis - the most severe reaction where the immune system overreacts, potentially leading to death. Until now, the only treatment has been strict avoidance. But new research suggests that early exposure to nuts could be the key to prevention. Dr Vicki McWilliam discusses the theories behind Australia's high allergy rates and the ways to help prevent allergies from developing. She then expertly explains significant research in the field, including trials focused on treatments and potential cures for peanut allergies. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-45-nut-allergy-prevention-management-the-research/  About today's guest Dr Vicki McWilliam is a Clinician-Scientist Fellow at the Murdoch Children's Research Institute, a Senior Dietitian at the Royal Children's Hospital and a Senior Research Fellow in the Department of Paediatrics at the University of Melbourne. Dr McWilliam is also an Associate Investigator for the Centre of Food Allergy Research and a member of the National Allergy Centre of Excellence Food Allergy Advisory Group. Supporting resources HealthNuts study https://lifecourse.melbournechildrens.com/cohorts/healthnuts/#overview EarlyNuts study https://lifecourse.melbournechildrens.com/cohorts/earlynuts/ Study: Follow-up to Adolescence after Early Peanut Introduction for Allergy Prevention (published May 2024) https://evidence.nejm.org/doi/10.1056/EVIDoa2300311 Websites https://allergyfacts.org.au/ https://foodallergyaware.org.au/ https://www.nace.org.au/research/food-allergy/ Sign up to  NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits: Host - Belinda Neville Contact us: [email protected]

Cardiovascular disease (CVD) is one of Australia's biggest health challenges – being a major cause of illness, disability and mortality. Around three in four Australians are at risk of developing CVD, and in 2023, it ranked fourth in terms of total disease burden.    But it can be prevented. Clinical Cardiologist David Colquhoun talks us through the risk factors for CVD, and what can be done to help prevent (and manage) this chronic disease. From nuts, avocado and olive oil, to smoking and exercise, David explains what Australians can do to turn this around. Access episode webpage:  https://www.nutsforlife.com.au/resource/episode-44-lifestyle-tips-for-preventing-cvd/  About today's guest Associate Professor David Colquhoun is a cardiologist who has been in private practice in Queensland for more than 35 years. He has been involved in clinical practice and research in the fields of cardiology, lipids, nutrition, diabetes, obesity, nutraceutical and psychological aspects of heart disease. His private clinical research unit, Core Research Group, is currently active in 17 trials.  A/Prof Colquhoun is on the Consultant of Consultant Specialists for the Australian Medical Association, a board member of the National Heart Foundation of Australia, and the outgoing Chair of the Preventive Cardiology Council of the Cardiac Society of Australian and New Zealand. Supporting resources Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: Final report of the Lyon Diet Heart Study https://doi.org/10.1161/01.CIR.99.6.779 The PREDIMED study https://www.sciencedirect.com/science/article/abs/pii/S2530016417300022?via%3Dihub 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 Effects of a macadamia nut enriched diet on serum lipids and lipoproteins compared to a low fat diet https://researchprofiles.canberra.edu.au/en/publications/effects-of-a-macadamia-nut-enriched-diet-on-serum-lipids-and-lipo Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected]

Looking for new and exciting ways to eat the target 30g handful of nuts each day? Don your apron for a culinary adventure! In this podcast episode, dietitian Themis Chryssidis shares less of the 'why' (because we already know that nuts are really good for us!) and more of the 'how' when it comes to incorporating nuts into everyday meals and snacks. From home-made nut butters and nut 'mince', to inspiring flavour pairings with nuts . . . we discuss interesting and creative ways to eat these tiny nutrition powerhouses. Access episode webpage: https://www.nutsforlife.com.au/resource/episode-43-creative-ways-to-use-nuts/  About today's guest Themis Chryssidis is the Managing Director and dietitian at Sprout Food Group, a 100% hands-on cooking school based in Adelaide, South Australia. Themis is a media spokesperson for Dietitians Australia, and a regular contributor to SA Life Magazine, ACH Group, 9Coach and Health Partners. He is a dedicated and passionate dietitian who promotes healthy, nutritious and delicious eating through practical advice. When Themis is not at Sprout, you'll find him cooking, eating, drinking wine, or playing or watching some kind of sport! Supporting resources Nuts for Life 'Cooking with nuts' hub https://www.nutsforlife.com.au/cooking-with-nuts/ Fact sheet: 10 ways to enjoy nuts every day https://www.nutsforlife.com.au/culinary-resources/10-ways-to-enjoy-nuts-every-day/ Fact sheet: Simple swaps for your favourite dishes https://www.nutsforlife.com.au/culinary-resources/simple-swaps-for-your-favourite-dishes/ Graphic: Storing nuts https://www.nutsforlife.com.au/culinary-resources/storing-nuts/ Video demonstrations: Cooking with nuts https://www.nutsforlife.com.au/cooking-with-nuts/?1&culinary-resources-article-type=86 Sign up to  NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected] ADDIN EN.REFLIST

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 [email protected]

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 [email protected]  

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

About this episode Our skin is the largest organ in the human body, and it acts as a barrier to protect internal organs and cells from external elements. And just like other organs, our skin needs a diverse range of nutrients to stay healthy, with emerging research suggesting the potential role of plant-based foods in the promotion and maintenance of the health of our skin. In this episode, we ask dietitian Geraldine Georgeou about the science behind diet and skin health. She covers bioactives, oxidation, inflammation – and much more! About today's guest Geraldine Georgeou is an experienced Accredited Practising Dietitian with more than 20 years' in the industry. Gaining experience from Prince of Wales Hospital, Geraldine has contributed to helping the Australian Navy, consulting to Diabetes Australia and being a familiar face in the media. Geraldine has been a gastroenterology dietitian at The Prince of Wales Hospital in Sydney – and a member of the Council for The Gut Foundation at The Prince of Wales Hospital, and author of "The Gut Foundation Cook book". She is also the author of "The Australian Healthy Skin Diet" released in 2020 in Australia and the United Kingdom. She was recently voted a Dietitians Australia Extraordinary Dietitian, in 2021. Her expertise in clinical dietetics and nutrition has helped a vast majority of people who have suffered from metabolic and gastrointestinal health issues together with dermatology, rheumatology, and in disease prevention and management - such as type 2 diabetes, arthritis, skin health, heart disease and sleep health. Geraldine's dietetic practice prides itself on keeping up to date with the latest research and best practice guidelines for patient care. She is passionate about sharing scientific research with the broader public in a way that is accessible. Supporting resources Plant-based foods for skin health: A narrative review https://pubmed.ncbi.nlm.nih.gov/34728412/ Skin wrinkling: Can food make a difference? https://pubmed.ncbi.nlm.nih.gov/11293471/ A low-glycemic-load diet improves symptoms in acne vulgaris patients: A randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/17616769/ https://www.australianhealthyskindiet.com.au/ Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected]

About this episode Just like it can the rest of our body, our lifestyle choices (including sleep, exercise and importantly, our diet) can impact the health of our brains too. Our brains need a diverse range of nutrients, from a diverse diet, to perform at their best. When this happens, it can result in meaningful improvements to our mental health too. Learn more about this fascinating area of research with our guest Dr Wolf Marx from the Food & Mood Centre at Deakin University. He talks us through the science linking what we eat to our brain, mood, and mental health. About today's guest Dr Wolf Marx is an NHMRC Emerging Leader and Senior Research Fellow at the Food & Mood Centre, where he leads the Nutraceutical Research stream. Wolfgang's current research program covers a broad range of projects involving the use nutraceuticals for mental health, fatigue, and cognition. Of particular interest is the role of polyphenols – compounds found abundantly in spices, fruits, and vegetables – in brain health and the gut microbiome. Supporting resources A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial) https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y Does the evidence support a relationship between higher levels of nut consumption, lower risk of depression, and better mood state in the general population? A systematic review https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuac022/6564770?redirectedFrom=fulltext&login=false Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us [email protected]