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PODCAST

The Healthy Handful

The podcast that keeps you up-to-date on all things nuts! Hosted by Nuts for Life Program Manager and Accredited Practising Dietitian Belinda Neville. Each month, Belinda talks with someone new – from nutrition experts and researchers to nut growers – to find out why there"s so much to love about nuts! Host: Belinda Neville Connect: Contact us at admin@nutsforlife.com.au Sign up to NutENews Follow us on Instagram, Twitter, Facebook and LinkedIn

health & fitness nutrition

All Episodes

28:27

Food and mood: Episode 21

The Healthy Handful ·

2022/07/26

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

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36:02

Nuts and fitness: Episode 20

The Healthy Handful ·

2022/06/21

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

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31:27

Nuts and CVD: Episode 19

The Healthy Handful ·

2022/05/24

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

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18:17

Nut FAQs: Episode 18

The Healthy Handful ·

2022/04/26

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

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15:26

Macadamia farm gate: Episode 17

The Healthy Handful ·

2022/04/03

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,

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34:56

Peanut allergy trial: Episode 16

The Healthy Handful ·

2022/02/23

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

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20:10

The metabolisable energy of nuts: Episode 15

The Healthy Handful ·

2022/01/04

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

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21:55

Best of 2021: Episode 14

The Healthy Handful ·

2021/12/08

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

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27:00

Perceptions of nuts: Episode 13

The Healthy Handful ·

2021/11/22

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

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24:08

Nuts and cognition: Episode 12

The Healthy Handful ·

2021/10/26

About this episode Our latest podcast episode takes a fascinating look at the relationship between nuts and cognition. Decades of research supports the role of nuts for chronic disease prevention. But more recently, nuts have been associated with brain health and specifically, cognitive function. In this episode, we speak with researcher Dr Sze-Yen Tan from Australia’s Deakin University to uncover the relationship between nut intake and the cognitive function in older adults. We discuss the

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33:08

Food allergy: Episode 11

The Healthy Handful ·

2021/09/27

About this episode The prevalence of food allergy is on the rise. In Australia, 10% of infants have an allergy – a rate which is alarmingly high. Approximately 3% of the population have peanut allergy and 1.6% have an allergy to tree nuts. 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. But what causes allergy? And why is Australia the ‘allergy capital of the world’? We take a look at

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26:24

Episode 10 - Mediterranean dietary pattern

The Healthy Handful ·

2021/08/24

About this episode The largely plant-based Mediterranean diet is a well-studied dietary pattern. Research tells us that following a Mediterranean dietary pattern (MDP) can significantly reduce the risk of overall mortality, cardiovascular disease and type 2 diabetes. Despite the convincing evidence for its benefits, it's not clear whether this dietary pattern is actually being recommended by Australian health professionals. To find out, a Queensland-based research team investigated the extent to

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30:23

Episode 9: Sustainability in the almond industry

The Healthy Handful ·

2021/07/27

About this episode This episode forms part of a series on nuts and sustainability. We speak with an expert from one of the largest nut industries in Australia – the Almond Board of Australia. Find out about the Australian Sustainable Almonds Program, which has been progressing work on a broad range of sustainability issues for more than two decades. From water use to waste management, learn more about what the almond industry is doing to ensure quality almonds are produced without compromising the

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28:09

Episode 8: Sustainability in the macadamia industry

The Healthy Handful ·

2021/06/24

About this episode Australians today are much more knowledgeable than in the past when it comes to the environmental credentials of the food they eat. As the expectations on corporate responsibility increase, and as transparency becomes more prevalent, companies and industries recognise the need to act on sustainability. This episode forms part of a series on sustainability, where we speak with an expert from one of the largest nut industries in Australia – the Australian Macadamia Society (AMS)

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17:17

Episode 7: An Australian nut audit

The Healthy Handful ·

2021/05/25

About this episode It’s fair to say that nuts have earned their place as a key food within healthy eating patterns. Yet most Australians (98%, in fact), fall well short of the recommended 30g a day, so are missing out on the health benefits of a daily handful of nuts. One of the reasons for this shortfall is concern over the energy and fat content of nuts. In particular, roasted and salted nuts have received a bad rap, despite their nutrient density. So how do raw and roasted nuts stack up? Are

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24:36

Episode 6: Nuts and Weight

The Healthy Handful ·

2021/04/19

Nuts are high in healthy fats and are energy (kilojoule) dense. But does this mean that regularly eating nuts is linked to weight gain? No. In fact, the opposite is what we tend to see. Decades of large population-based studies and clinical trials have consistently shown that those who regularly consume nuts tend to have a lower body weight and are less likely to gain weight over time. The mechanisms by which nuts help manage body weight and reduce adiposity have been examined in scientific

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18:13

Episode 5: The history of Nuts for Life

The Healthy Handful ·

2021/03/23

The perception of the 'healthiness' of nuts has changed over the last three decades, following the publication of a landmark study in 1992, 'A possible protective effect of nut consumption on risk of coronary heart disease'. The study concluded that regular nut eaters had half the risk of heart disease compared to those who didn’t eat nuts. Many years later in 2003, the health promotion program, Nuts for Life, was established by the Australian nut industry collectively, and Horticulture Australia

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25:02

Episode 4: Nuts for heart health

The Healthy Handful ·

2021/02/22

The momentum for nuts and heart health initially started following the publication of a landmark study in 1992, “A possible protective effect of nut consumption on risk of coronary heart disease”. The study concluded that regular nut eaters had half the risk of heart disease, compared to those who didn’t eat nuts. Decades on, and the evidence for nuts and heart health continues to grow. The body of evidence suggests that a regular intake of nuts is associated with improvements in heart health

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20:25

Episode 3: Activating Nuts

The Healthy Handful ·

2021/01/19

The debate on whether you need to activate nuts has been around for a while – with supporters claiming that activating (or soaking) increases the availability of nutrients by reducing phytate levels (phytates are often referred to as inhibitors as they can bind with certain nutrients and thereby prevent their absorption). But what does the research say? We take a look at the evidence to answer the question – do you need to activate nuts to reap their benefits. About today’s guest Rachel Brown is a

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18:17

Episode 2: Creativity in the kitchen with dietitian,...

The Healthy Handful ·

2020/12/08

We’ll talk about what’s to love about nuts and how to incorporate them into just about anything, from morning smoothies, to nut butters to coating your chicken or fish at dinner. We even discuss how to get creative with nuts and use them to make Christmas wreaths and to decorate your Christmas tree (that’s assuming you haven’t eaten them all first). Rebecca Gawthorne is an Accredited Practising Dietitian and Nutritionist from Cronulla, in Sydney. Rebecca works full time online through social media,

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