The Healthy Handful

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/

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Credits

Host: Belinda Neville

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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

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Host: Belinda Neville

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About this episode

Nutrition is a crucial foundation for performance, underpinning everything from preparation via fuelling and hydration, to recovery, as well as playing a key role in injury prevention, sleep and mental performance.

We speak with Accredited Sports Dietitian Emilie Burgess, and take a deep dive into the nutrition pillars that underpin performance. She explains the key nutrients which assist in supporting our ability to train and perform at our best, and dispels some common performance myths.

About today's guest

Emilie Burgess is an Accredited Sports Dietitian, with more than 10 years' 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.

She is co-director and performance dietitian at The Athlete's Kitchen. Based in Tasmania, she consults to Cricket Tasmania, Tennis Tasmania and Netball Tasmania, as well as working in private practice.

Supporting resources

https://www.nutsforlife.com.au/resource/nuts-for-sport-and-fitness/

Fact sheets

Nuts for weight and fitness: https://d131k5wuh4trw5.cloudfront.net/uploads/Weight-fitness-goals-FINAL-181021.pdf

Nut FAQs answered: https://d131k5wuh4trw5.cloudfront.net/uploads/FAQ-FINAL-181021.pdf

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Host: Belinda Neville

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About this episode

In Europe, and in the US, regulators have approved the use of health claims for walnuts improving endothelial function, and for macadamias reducing the risk of heart disease, respectively.

Yet to date, no such 'food-health relationship' claim has been approved for use in Australia by Food Standards Australia New Zealand (FSANZ).

A recent review looked into the strength of the evidence for nuts in reducing the risk of cardiovascular disease (CVD). The body of evidence suggests that nuts have a significant beneficial impact on several indicators (or biomarkers) of CVD.

Dr. Lauren Houston takes us through the research and summarises the findings - which support the food-health relationship between nuts and the risk of CVD.

About today's guest

Dr. Lauren Houston is a Research Fellow in the Cardiovascular Program at The George Institute for Global Health and is a Conjoint Lecturer at the University of New South Wales, Sydney.

She completed her PhD in June 2021 at the University of Wollongong in the field of Health Sciences. Her research interests are in large-scale clinical trials in chronic disease prevention and treatment.

Lauren currently works in the research areas of type 2 diabetes, chronic kidney disease, cardiovascular disease, and cardio oncology though she has also been involved in research focusing on overweight and obesity, hypertension, gestational diabetes, multiple sclerosis, and mobile health applications.

Dr. Houston has presented her research at several national and international conferences and was awarded best oral presentation at the Asia Pacific Conference on Clinical Nutrition 2017. She has strong international ties across Europe and the United States.

Dr. Houston was selected as an emerging early-career researcher to attend the Oceanic Nutrition Leadership Program in 2020.

Supporting resources

Nuts and risk of cardiovascular disease – A systematic review and meta-analysis of the diet-disease relationship

https://www.nutsforlife.com.au/resource/nuts-and-cardiovascular-disease-what-does-the-science-say/

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Host: Belinda Neville

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About this episode

In today's episode, we'll dive into some of the most common nut questions (and myths) we hear time and again, and explain where the truth really lies, based on the scientific evidence.

Should you avoid nuts if you're trying to lose weight? Can you eat nuts if you have diverticular disease? Raw or roasted – which is healthier? Do you need to activate nuts? And are nuts allowed on a low FODMAP diet?

The Healthy Handful podcast host, Belinda Neville, speaks with colleague and Accredited Practising Dietitian Maree Hall to unpack the answers to these hot nut questions.

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 professions' national body, Dietitians Australia.

Supporting resources:

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/pdf/10.1111/obr.13330

Activating Nuts Podcast Episode: https://www.nutsforlife.com.au/resource/episode-3-activating-nuts/

Summary Audit Report: https://www.nutsforlife.com.au/resource/an-audit-of-the-energy-fat-and-sodium-content-of-nuts/

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Host: Belinda Neville

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About this episode

Consumers today are becoming increasingly more passionate about sustainability and provenance.

In this episode, we speak with Macadamias Australia's Janelle Gerry, about her family's fascinating journey from tomatoes and zucchinis to macadamias!

Today, with more than 200,000 macadamia trees, it has become the largest family-owned, vertically-integrated macadamia business in the world.

About today's guest

Janelle is a Director on the Board of Macadamias Australia, a grower, processor and marketer of macadamia nuts and Farmfresh Fine Foods, a vegetable processor manufacturing speciality frozen vegetables.

A recognised industry leader, she has served on government, academic and non-for-profit boards. Janelle is also a speaker on family business succession, leadership, women in business and at agricultural forums.

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Host: Belinda Neville

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About this episode

In Australia, peanut allergy affects around 3% of the population. Because there is no cure, those with a peanut allergy must adhere to strict avoidance, which can affect quality of life.

The good news is we now understand a lot more about trying to prevent food allergies developing, and much research is underway looking at possible treatments, including oral immunotherapy.

In this episode, we speak with lead researcher, Professor Mimi Tang, from Melbourne's Murdoch Children's Research Institute to discuss the findings their latest trial - comparing responses to peanut oral immunotherapy, both with and without the addition of a probiotic.

About today's guest

Professor Tang is a Paediatric immunologist allergist at the Royal Children's Hospital, Melbourne, Group Leader of Allergy Immunology Research at the Murdoch Children's Research Institute and a Professor in the Department of Paediatrics at the University of Melbourne.

Her research programme is focused on developing novel therapies for food allergies that induce disease remission.

Professor Tang has received national and international awards recognising her achievements in allergy immunology research and clinical care and is regularly invited to speak at major international scientific meetings in the field.

She sits on various expert committees of the American Academy of Allergy Asthma and Immunology, World Allergy Organisation, Asia Pacific Association of Allergy Asthma and Clinical Immunology and the Australasian Society of Clinical Immunology and Allergy.

Supporting resources

Probiotic peanut oral immunotherapy versus oral immunotherapy and placebo in children with peanut allergy in Australia (PPOIT-003): a multicentre, randomised, phase 2b trial.

https://www.thelancet.com/journals/lanchi/article/PIIS2352-4642(22)00006-2/fulltext

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Host: Belinda Neville

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About this episode

Nuts are high in fat and are energy dense. But does this mean regularly eating nuts leads to weight gain?

No, and in fact research suggests the opposite - eating nuts is not linked to weight gain. One of the reasons why is that not all the kilojoules in nuts are absorbed.

We speak with Cassandra Nikodijevic on the fascinating results of her PhD research into the metabolisable energy content of nuts. She explains the 'how' and the 'why', and talks us through the differences in kilojoule absorption between nut types and nut forms.

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 currently works in private practice once a fortnight to supplement her PhD. Cassandra's research explores nut consumption in Australia and the relationship between nut consumption and body weight.

Supporting resources

Baer DJ, Novotny JA. Metabolizable Energy from Cashew Nuts is Less than that Predicted by Atwater Factors. Nutrients. 2019; 11(1):33. https://doi.org/10.3390/nu11010033

Baer DJ, et al. Walnuts Consumed by Healthy Adults Provide Less Available Energy than Predicted by the Atwater Factors. The Journal of Nutrition. 2016; 146(1): 9-13. https://academic.oup.com/jn/article/146/1/9/4585663

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Host: Belinda Neville

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About this episode

This episode is a little bit different! In our 'best of 2021' episode, we're reflecting on the highlights from the year (from a nuts perspective, of course!).

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, news articles, podcasts and recipes from 2021. 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 across the food industry sector, as well as for the professions' national body, Dietitians Australia.

Supporting resources:

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/pdf/10.1111/obr.13330

Small targeted dietary changes can yield substantial gains for human health and the environment

https://www.nature.com/articles/s43016-021-00343-4

Summary Audit Report: An audit of the energy, fat and sodium content of nuts

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Credits

Host: Belinda Neville

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About this episode

Habitual nut intake is linked with a range of benefits, including chronic disease prevention. But population consumption data suggests that most Australians are missing out on these benefits, with nut intakes chronically low.

Research tells us there are a range of barriers to nut consumption, which may help explain the reasons why so many Australians fall short of the recommended 30g serve of nuts every day.

In this episode, we speak with Professor Rachel Brown from the Department of Human Nutrition at the University of Otago.

She talks us through the barriers and facilitators to nut consumption (amongst consumers and health professionals), and explore strategies which may help to clarify common misconceptions preventing regular nut consumption.

About today's guest

Rachel Brown is a Professor at the Department of Human Nutrition, at the University of Otago in New Zealand where she teaches. She is involved in research in a number of areas, including her favourite - that of nuts and health, which she has been involved in for over 14 years.

Supporting resources

A comparison of perceptions of nuts between the general public, dietitians, general practitioners, and nurses

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6138036/pdf/peerj-06-5500.pdf

Barriers and facilitators to nut consumption: A narrative review

https://pubmed.ncbi.nlm.nih.gov/33297407/

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Credits

Host: Belinda Neville

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[email protected]