The Healthy Handful

'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/

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Credits: Host - Belinda Neville

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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/

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Credits: Host - Belinda Neville

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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/

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Host - Belinda Neville

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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

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Host: Belinda Neville

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[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

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Credits

Host: Belinda Neville

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[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/

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Host: Belinda Neville

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[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/

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Credits

Host: Belinda Neville

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[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/ 

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

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Host: Belinda Neville

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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/

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Host: Belinda Neville

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[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

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Credits

Host: Belinda Neville

Contact us

[email protected]