The Healthy Handful

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 admin@nutsforlife.com.au

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: admin@nutsforlife.com.au

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: admin@nutsforlife.com.au

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:  admin@nutsforlife.com.au

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 admin@nutsforlife.com.au

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: n.cook1@uq.edu.au Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn Credits Host: Belinda Neville Contact us admin@nutsforlife.com.au

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 admin@nutsforlife.com.au

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 admin@nutsforlife.com.au

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: admin@nutsforlife.com.au

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 admin@nutsforlife.com.au

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: admin@nutsforlife.com.au

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: admin@nutsforlife.com.au

'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: admin@nutsforlife.com.au

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: admin@nutsforlife.com.au

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: admin@nutsforlife.com.au

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 admin@nutsforlife.com.au

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 admin@nutsforlife.com.au

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

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

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