up_statuss

Are you wanting to eat more plant foods but need a hand to get going? Join Sanitarium Senior Dietitian, Charlotte Coltart and I as we take you through 5 surprising health benefits of eating more plant foods and easy ways to add more to your plate. 

We cover: 

• Have you tuned into part 1? There is a part 1 to this episode so start there. 
• Surprising health benefit #4 
• Surprising health benefit #5
• Details on the GIVEAWAY! 

One-liners you don’t want to miss:

“One of the things often overlooked when we think about our skin health is the role of vitamin C. Vitamin C actually plays a huge role in helping our body produce collagen. Collagen supports our skin health and vitamin C is important for this. Where do we get vitamin C from? Fruits & veggies! 

“Not all carbs are created equal. Certainly things like lollies, soft drinks, cakes etc. when we eat them our body breaks down those carbohydrates really quickly which can lead to big spike in blood sugars and then a big drop in blood sugars. Eating these foods they may give you a quick pick me up and leave you feeling quite sluggish.”

Click this link for the up_statuss & Sanitarium GIVEAWAY

Easy Eats eBook | Sanitarium Health Food Company

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Are you wanting to eat more plant foods but need a hand to get going? Join Sanitarium Senior Dietitian, Charlotte Coltart and I as we take you through 5 surprising health benefits of eating more plant foods and easy ways to add more to your plate. 

Do you also want to go in the draw for our giveaway? Well, tune in to find out more! 

We cover: 

• The evidence behind plant-based dietary patterns 
• What does plant-based actually mean? As well as plant-based claims on food products. 
• A major myth on protein and amino acids 
• Surprising health benefit #1 - Hunger, cravings and blood sugar control
  • The requirement for not only protein, but fibre for satiety 
  • Protein and fibres impact on sugar cravings and blood sugars
• Surprising health benefit #2 - Gut health 
  • The most important foods for a healthy gut 
  • What happens to out gut health if we don’t eat the right foods? 
  • Probiotics and fermented foods 
• Surprising health benefit #3 - Mood 
  • Recent research on food & mood 
  • How food affects your mood 

One-liners you don’t want to miss:

“There is also some evidence that consuming healthy sources of protein and fibre can help reduce sugar cravings. Not only do they help us feel fuller for longer, protein and fibre also help to stabilise our blood sugars.”

“A study which is hot off the press found that every three per cent increase in plant protein consumption was associated with a 38 per cent higher chance of staying healthy for women as we age, which means fewer chronic diseases, better physical mobility and mental health, and less cognitive decline.”

up_statuss & Sanitarium GIVEAWAY

Easy Eats eBook | Sanitarium Health Food Company



References 
Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort - ScienceDirect

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Ever wonder what the Mediterranean diet actually is and why it is regarded as one of the healthiest dietary patterns in the world? This conversation strikes a balance between the traditional Mediterranean diet and what may actually be achievable for everyday Kiwi’s & Aussie’s.

We cover: 

• What is the Mediterranean diet?
• What is a dietary pattern or eating pattern? 
• What are the health benefits associated with the Mediterranean diet?
• What’s in the NEW Fresh Start by My Food Bag Mediterranean meal plan
• The Mediterranean diet is uniquely characterised by large intakes of extra virgin olive oil. What is the difference between extra virgin olive oil and olive oil
• Adherence to the Mediterranean diet in NZ & Australia
• Easy adjustments Kiwis and Aussies can make right now to their dietary patterns to reap the health benefits
• What other non-dietary factors are included as part of the Mediterranean diet? 
• Summarising: 3 key actionable steps for listeners 

One-liners you don’t want to miss:

“The evidence has really strengthened over the last decade. Even though it has been around for a long time, it is more recently we have had clearer and stronger evidence for health outcomes.” 

“If you look at the evidence collectively, we have evidence from long term observational studies and also randomised controlled trials looking at various heath outcomes. What I would say, some of the strongest evidence is in relation to managing our weight, supporting heart health and protecting against diabetes.”

Grab The 3 Simple Steps To A Mediterranean Diet right here!

 
References 

Australian adult adherence 

https://pubmed.ncbi.nlm.nih.gov/31635208/

https://pubmed.ncbi.nlm.nih.gov/36458481/

https://www.mdpi.com/1660-4601/17/24/9321

NZ adult adherence

https://www.mdpi.com/2072-6643/15/12/2663

3 Simple Steps To A Mediterranean Diet | Uncategorized - Fresh Start (myfoodbag.co.nz)

FREE! Mediterranean Meal Plan | Fresh Start (myfoodbag.co.nz)

https://www.freshstart.nz/

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Ham & cheese toastie a winner in your household? School canteens in Western Australia have new restrictions in place which limit ham. Tune in to hear what’s changed and the evidence behind it. 

We cover:

• New school canteen guidelines in Western Australia - why guidelines exist and what’s changed? 
• Key challenges that arise when creating nutrition guidelines around foods and drinks
• What is the evidence behind the restriction on ham?
• If choosing ham, how do you go about choosing a better one? 
• What are some alternatives to ham? 
• What about processed turkey or chicken slices? 

One-liners you don’t want to miss:

“Western Australia changed the guidelines that they provide to their schools. It refines where each food was categorised in terms of the traffic light system. Ham was one that was moved from being an amber food to a red food. Red meaning it can’t be on the menu. There was a small catch, canteens could still sell ham for only two days per week if it was already on the menu before they made this change to the guidelines.”

“This had some parents reportedly concerned, confused or frustrated about what that may mean their children would have access to at school.”

“The change in WA was a change to the guidelines overall, it wasn’t a change just to single out ham. Where we have seen the implication the most is with ham. A challenge we have is staying up with scientific evidence on what is good food to eat, but we’re able to communicate that with schools and often volunteers who are supporting school canteens to run, in a way that is going to support them and not hinder them or create additional problems.”

References
https://theconversation.com/why-ban-ham-from-school-canteens-and-what-are-some-healthier-alternatives-for-kids-lunches-223341

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It’s Pulse Week in February! In this episode we are joined by Theresa Pham, Nutrition Manager of the Grains & Legumes Nutrition Council. We are sharing the benefits of pulses/legumes and helping you find them in the supermarket!

We cover:

• The benefits of pulses/legumes (in other words, beans & peas!)
• What legumes are in the supermarket and where to find them
• Why there has been a 12% increase in legumes in the supermarket the past two years
• The most popular legumes 
• What nutrition and health claims are used on legumes
• The highest fibre and highest protein legumes 
• Theresa’s favourite ways to cook and eat legumes
• GLNC’s position on the Australian Dietary Guideline review and how plant proteins should be positioned

One-liners you don’t want to miss:

“Soluble fibre, resistant starch, insoluble fibre which has many benefits to gut health and as we know good gut health helps reduce the risk of chronic disease.” 

“Australians are only consuming about 19g of legumes each day, which is significantly lower than the recommendations which is half a cup (75g). We are only having about one quarter of the recommendations.” 

“Based on our audit that we collected, we found that borlotti beans have the highest fibre content followed by navy beans.”

GLNC Recipe Book!
https://www.glnc.org.au/wp-content/uploads/2024/02/Love-your-Legumes-Recipe-Book.pdf

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Feeling uninspired about using the canned chickpeas in the cupboard? After listening to this episode you will know why you need to start eating more chickpeas and other legumes and how to go about it. 

We cover: 

• What are plant proteins? 
• What are legumes and pulses?
• How many legumes should we be consuming? 
• Nutrition and health benefits of legumes 
• Cost & environmental benefits of legumes 
• Easy ways to add legumes to your snacks and meals
• Teri’s opinion on how plant proteins should be positioned in the dietary guidelines 

One-liners you don’t want to miss:

“If you’re not having an animal protein in your meal, really you need to be having one cup of legumes. This would be assuming you are having no other protein sources which is not what the typical Australian is doing.”

“When I use dried legumes I don’t even measure. I rinse them, pour them into a bowl, cover it with water and leave it overnight. It takes less than 30 seconds to set this up and they are ready the next day.”

“Studies have shown that one meat-free meal per week could save $40 per month off your grocery bill.”

References
Plant protein & health benefits (Norde et al. 2021; Morze et al. 2021; Trauchburg et al. 2023; Liu et al. 2020; Govindaraju et al. 2018; Gauci et al. 2022; Denova-Gutierrez et al. 2018; Pastore et al. 2022; English et al. 2021; Koutras et al. 2022; Bhandari et al. 2023; Zeraattalab-Motlagh et al. 2022; Eslami et al. 2020; Ramezani-Jolfaie et al. 2019; Pameijer et al. 2022)

Cost savings of one meat-free meal a week https://www.canstarblue.com.au/groceries/average-meat-cost/

Environmental benefits of plant-based diets
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9024616/

GLNC Recipe Book!
https://www.glnc.org.au/wp-content/uploads/2024/02/Love-your-Legumes-Recipe-Book.pdf

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Rosemary is a stand-out Australian nutritionist and dietitian whose work has been acknowledged with an Order of Australia award. The Australian Dietary Guidelines (ADGs) are Australia’s leading public health nutrition resource. Every few years (when there is funding) the ADGs are reviewed and updated. Join us as Rosemary weighs in on the current ADG review. 

We cover: 

• Promotion of the DGs 
• Sustainability 
• International DGs 
• Expert Committee & Governance Committee 
• The “very high priorities” of the current review
• The need for the DGs to be practical 
• Stakeholder engagement
• Animal protein vs plant protein
• Plus more

Please refer to the up_statuss website for the NHMRC written responses. 

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Amanda Brien takes us through the  nutrition highlights of the latest season of Eat Well For Less NZ. 

Coffee drink sachets what is actually in them? Are 98% sugar free ones better? 

How to create an after school/work snack

Where people go wrong with meal planning

One legume dish that every Kiwi & Aussie should know about 

Amanda's take on food prices in NZ 

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In this episode we look at how to avoid weight gain during the holiday period, without any loss of joy. Joy is a non-negotiable during the silly season right?!

We discuss a 2023 study which looked 375 Australian adults who weighed themselves across an entire year. This study was the first to look at changes in weight across a full calendar year in a southern hemisphere country!

We cover:
- Annual weight changes
- When weight changes occur across the year - festive periods, weekly fluctuations, seasonal variation
- 4 key areas to think about during festive periods
- Why a little bit of nutrition defence could go a long way

One-liners you don't want to miss:

“The study found that weight gain was prominent during the festive seasons, so in Easter we are having chocolate eggs and hot cross buns and slapping that butter on there, the average weight gain here was 244g.”
 
“In this particular study, 1/4 of participants finished the year 2% heavier than when they started which was an average increase of 1.7kg.”

“So now what….is it about now worrying about weight gain this festive season. No, this is the time of year you can sit back relax and enjoy time with your loved ones after a big old year. What I’ve got are 4 key areas you can think about... "

“If you don’t start doing a little bit of nutrition defence during the festive seasons the weight gain may very well catch up on you.”


Reference
https://jamanetwork.com/journals/jamanetworkopen/article-abstract/2807660

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Throughout Whole Grain Week in November questions came in about grain food products that are found on supermarket shelves. Thanks to those who sent them through! 

We take a look at:

- Abe's Supergrain Bagel
- Vogel's Original Mixed Grain Toast
- Weet-Bix Bites Berry

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