Bitesize Nutrition

The science of fats can be controversial, in favour one month and out the next. But of course not all fats are the same. So here's a question; Butter or margarine – which is best? And is coconut oil for cooking a good or a bad thing?

I'm joined by Professor Bruce Griffin who's an active researcher and external speaker in human nutrition in relation to cardiovascular health. Bruce has published widely in the areas of blood lips, dietary macronutrients and cardiovascular disease so who better to ask in this episode:

Butter or margarine?

Coconut oil in cooking – good or bad fat?

Do you know your number - your blood pressure? Hypertension (high blood pressure) is also known as "the silent killer" as there's no signs or symptoms. I'm joined today by Prof Bruce Griffin who's an active researcher and external speaker in human nutrition in relation to cardiovascular health. Bruce has published widely in the areas of blood lipids, dietary macronutrients and cardiovascular disease.

1. What causes high blood pressure?
2. In terms of cholesterol, is saturated fat really the bad guy or is high cholesterol genetic?

Tatiana is an academic and coaching psychologist focusing on how life, work and career from mid-life onwards impact how we age and our health. During this episode I'll be discussing with Tatiana the psychological barriers we sometime unconsciously erect which may sabotage our health.

1. How does psychology and behavioural science impact how we approach nutrition?
2. Can we use behavioural strategies to motivate us to eat healthier?
3. Examples of how our mood, behaviour and mental health impact on our dietary patterns
4. Can nutrition in food affect psychological state?
5. Tips to help people implement dietary changes

Tatiana is an academic, researcher and facilitator based at Henley Business School, University of Reading, UK and responsible for the personal development of students on MBA, Masters and Undergraduate programmes.

Originally trained as a counselling and clinical psychologist, Tatiana an experienced and qualified executive coach, learning & development consultant and facilitator. Her consulting expertise lies in the areas of Executive Coaching, Learning and Development and Occupational Assessment, working with several high profile national and international, public and private organisations in the UK, Brazil and the United Arab Emirates. Tatiana practises in a wide range of sectors including banking and finance, pharmaceuticals, healthcare, media, energy and manufacturing.

Tatiana's research takes a life-course perspective to explore life, work and career transitions, with a focus on midlife and beyond. In particular how these transitions interact with the experience of ageing, health and well-being at work, and impact on the labour force participation and economic activity in later life. She is a published scholar and passionate about research that improves the quality of life of people in the real world.

Follow Tatiana on social media:

LinkedIn: drtatianarowson

Twitter: drtatianarowson

In this episode we share our nutrition cooking hacks to improve the nutrition content of meals, including:

• boiled and cooled carbohydrates to lower the Glycemic Index
• pasta and rice substitutes if you're trying to reduce your carbohydrates
• Jenny's favourite soup base recipe
• Jenny's favourite salad dressing recipe
• sugar substitutes

About Jenny

Jenny Tschiesche is one of the UK's leading nutrition experts and the founder of www.lunchboxdoctor.com. Jenny delivers sought-after workshops to workplaces, sports teams and families. She has worked with BBC Sport, Sport England and Cancer Research UK and regularly contributes to Good Morning Britain, BBC Radio, The Guardian, The Mail, The Express and Top Santé. Her first recipe book (Sheet Pan Cooking: 101 recipes for simple and nutritious meals straight from the oven) was published on 13 March 2018. Jenny has also written Gut Health and Probiotics, and another recipe book called The Modern Multi-cooker Cookbook: 101 Recipes for your Instant Pot (™). Her most recent book is Real Lunchtime Food and is available to buy now, and look out for her next book on air fryer recepies due out Jan 2022.

Follow Jenny on the following social media channels:

www.facebook.com/lunchboxdoctor

www.instagram.com/lunchboxdoctor

www.twitter.com/jennytschiesche

A Bitesize Nutrition podcast episode with a difference - this time it's just me!

14th June is Nutrition & Hydration week so what better way to shout about the significance of nutrition in health than a podcast covering the most popular webinar themes I've delivered this year.

1. Nutrition tips for mental health

2. How to stop waking in the night

3. How to tell if symptoms are perimenopause

4. How to maximise immunity without supplements

To find out how our webinars can benefit your employees health & wellbeing visit www.natural-alternative.co.uk/nutrition-webinars

You can also follow on:

Instagram @natalternative

Twitter @natalternative

LinkedIn The Natural Alternative Health & Wellbeing Ltd

Facebook The Natural Alternative Health & Wellbeing Ltd

Omega-3 has a role in children and adult behaviour, learning, and performance. We delve a little deeper discussing whether:

1. Nature or nurture
2. Can environmental factors/triggers really make a difference
3. Suggested omega-3 dose to notice an effect
4. What are the essential vitamins & minerals to get the most from omega-3

We provide further information about the role of omega-3 in anxiety and mood in our Brain food webinar.

Dr Alex Richardson

Dr Alex Richardson is internationally known for her research into the role of nutrition (especially dietary fats) in brain development and function, and its implications for human behaviour, learning and mood. She has over 90 peer-reviewed publications, and is author of They are what you feed them. Her current research centres on the role of omega-3 and omega-6 fatty acids in mental health and development.

Follow us on Twitter https://twitter.com/natalternative

Follow us on Facebook https://www.facebook.com/The-Natural-Alternative-Health-Wellbeing-Ltd-210456875643976/

Follow us on Instagram https://www.instagram.com/natalternative/

Disclaimer: The information in this podcast is for educational purposes and should not replace medical advice. The information is not intended to diagnose or treat any medical condition. If you have a diagnosed medical condition, you should consult a doctor before making any major changes to your diet. Some supplements may interact with medications and you should check with your GP before commencing any supplement programme.

My guest on this episode is Leon Taylor - an Olympic medalist, BBC's voice of diving, he's an events speaker, executive coach and Team GB mentor with a real passion for mental health. You may have seen his TED talk "How to manage your mental health", and this is the topic we're discussing today.

1. Is sport still a big part of your life?
2. Has your nutrition changed over time?
3. Have you found benefit in good fats for mental health?
4. Tell us about "Mindset and Movement" where anyone can join 60min group sessions to boost physical and mental wellbeing
5. Any tips for people struggling with their mental health?

About Leon

"An uplifting and motivational address which inspired the audience ..."

During his diving career, Leon enjoyed sustained success at the highest level. He participated at 3 Olympic Games and was a member of the Great Britain team for 16 years. The highlight of his career was Silver at the 2004 Athens Olympics.

In May 2008, Leon retired from diving but he still enjoys involvement with elite sport. He is a member of the British Olympic Association (BOA) athletes commission. A role that saw him help TeamGB athletes prepare for Rio 2016 – their most successful to date. Olympic fans will recognise Leon's voice as the BBC's "voice of diving". His colourful, insightful summaries have won him fans of all ages.

Since retirement he has also been mentor to, among others, diving sensation Tom Daley. This latter role led him to write his first book, "MENTOR - The most important role you were never trained for". A book aimed at organisations wishing to engage and nurture talent through mentoring. Leon's mentorship skills are now put to good use in his work with SportsAid, the UK's leading charity for young athletes. He also delivers mentoring workshops as well as continuing to raise funds for this important charity.

After sustaining serious injuries throughout his career, including four shoulder surgeries and a worn disc in his lower back, Leon was advised by his medical team to try yoga... it worked he's now pain free and has been teaching yoga for a decade. To mark his 40th birthday he completed a challenging Ironman triathlon.

Leon is a qualified executive coach hired by leaders and entrepreneurs. He combines mentoring and high performance experience with a passion for mental wellness. This leads to sustainable high performance built on long-term mental wellness.

Here's a link to Leon's TED talk https://www.youtube.com/watch?v=rkZl2gsLUp4 and also Mindeset and Movement we discussed during the episode https://leontaylor.co.uk/mindset-movement.html

Follow Leon on the following social media channels:

Website: www.leontaylor.co.uk

LinkedIn: leontaylorGB

Twitter: leontaylorGB

Instagram: leontaylorGB

FB: leontaylorGB

Todays episode is for you if you'd like to thrive under pressure and overcome adversity. We ask Lucy:

1. Define resilience
2. What are the common stress triggers?
3. Is it possible to improve resilience?
4. What simple habits can people use to boost resilience?

About Lucy

Lucy a professional Masters level coach, Positive Psychologist and trainer, specialising in workplace wellbeing and performance. She's a passionate believer in the power of wellbeing to drive success and excellence at both an individual and organisational level.

Lucy works with people from all walks of life, including senior leaders and entrepreneurs and companies in a variety of sectors, including financial and legal services, not for profit and healthcare.

Lucy's background is in HR, business development and project management means she's able to draw on her strong commercial acumen, as well as expertise in the fields of Positive Psychology, Wellbeing, and Neuroscience, to help individuals and organisations access their innate strengths and resilience, enabling them to flourish and thrive.

You can follow Lucy on social media:

Website: www.transformandthrive.co.uk

LinkedIn: @lucywhitehall

Twitter: @lucywhitehall

Poor nutrition results in an immune system less able to respond to infections. We also know that people with suppressed immune systems, and for all of us as part of the ageing process we are more susceptible to infections and poorer response to vaccinations.

In terms of nutrition, we also know that increased immune activity is accompanied by an increased utilisation of certain vitamins (A, B6, B12, B9, C, D, E) and trace elements (Zn, Cu, Se Fe) which are required to support the immune system. Some research has also identified enhanced vaccination response in people taking probiotics. So clearly diet has a large role in supporting immunity and our response to vaccination.

I have Prof Philip Calder with me today to discuss his article Nutrition, immunity & Covid-19 which was recently published in the BMJ. Philip is Professor of Nutritional Immunology within Medicine at University of Southampton and has over 700 scientific publications. He is also a visiting lecturer on the MSc Nut Med course I attend at Surrey University. I'm delighted to have the opportunity to ask Philip some of the questions I often get asked when delivering webinars as part of organisations wellbeing strategy.

1. What's the best diet to support immunity?
2. Is diet enough or do we need a daily multivitamin & mineral supplement?
3. What the microbiota is, and why it's important?
4. Do you think there's a place for probiotics?
5. What is a "cytokine storm" and dietary advice or supplements which may be beneficial?

About Philip

Professor Philip Calder BSc(Hons), PhD, DPhil, RNutr, FSB, FAfN is Professor of Nutritional Immunology within Medicine at the University of Southampton. Philip has broad research interests in nutritional modulation of immunity, inflammation and cardiometabolic disease risk. Much of his work has been devoted to exploring the metabolism and functionality of fatty acids with an emphasis on the roles of omega-3 fatty acids. He has over 700 scientific publications. His work aims to understand how nutrition affects the functioning of the human body. Better understanding is key to developing strategies to improve human health and well-being, to lower disease risk and to treat nutrition-related illnesses

Nutrition, immunity & Covid-19 article in the BMJ https://nutrition.bmj.com/content/early/2020/05/20/bmjnph-2020-000085

Nick Littlehales is a leading elite sport sleep coach and founder of the R90 Technique used by elite athletes, players and coaches to redefine sleep for improved performance in work, sport and mental wellbeing. Nick is also author of SLEEP The myth of 8 hours, the power of naps and the new plan to recharge your body and mind.

Eat to sleep is one of our most popular webinar/seminars, and I wonder if over the last year has your sleep pattern changed?

I asked Nick about:

1. What should you do to get back to sleep if waking in the night
2. Suggest things to do/take the following day to boost energy if they've had a bad night sleep?
3. Understanding chronotypes
4. Kids sleep

Nick also mentions during the episode:

His book SLEEP read or listen https://www.sportsleepcoach.com/collections/sleep-by-nick-littlehales

His 10 session audio coaching course https://www.sportsleepcoach.com/products/redefine-your-approach-to-sleep-10-step-course

The R90 Technique + Nick explains video https://www.sportsleepcoach.com/pages/about-r90-coaching

Dawn Wake Simulator SAD Lamps light therapy https://www.lumie.com/

Hi tech light therapy https://humancharger.com/

Blue Blockers light therapy https://www.swanwicksleep.com/

About Nick

Sport Sleep Coach was founded by Nick Littlehales, after many years working within sleep and elite sport, with the aim of providing a simple and achievable technique that any individual can apply to their life for improved sleep. Later named the R90 Technique, this approach has been beneficial in improving not only sleep, but recovery, performance and mood.

The R90 Technique consists of the 7 Key Sleep Recovery Indicators (KSRIs) that contribute to an improved sleep approach. Outlined in Nick's book Sleep, this revolutionary technique has been helping elite athletes, sports teams, high achievers, businesses and individuals all over the world.

Nick's previous experience working within the mattress industry has also led him to develop the R90 SleepKit, the perfect product combination to compliment the R90 Technique. The SleepKit can be built up, layer by layer, to suit each individual and with a mattress that is personalised to your body type, your perfect sleeping environment is now possible. Travel SleepKits are also available, so you can take your R90 set up with you, wherever you go.

Follow Nick on the following social media channels:

Website: www.sportsleepcoach.com

Twitter:@sportsleepcoach

Instagram: @_sportsleepcoach

FB: sportsleepcoachuk

YouTube: Sportsleepcoach