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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

34:25

Rethinking calories: The nuts and weight story....

The Healthy Handful ·

2025/10/23

Research shows that just 2% of Australians meet the 30g per day target for nuts. And for many, concerns about their energy density and perceived weight gain are key barriers, despite decades of research showing no association between nut intake and increased weight. So, is it time to rethink how we talk about calories, energy balance, and health? In this episode, we speak with nutrition researcher and renowned storyteller, Tim Cassettari, to explore what nuts can teach us about energy balance

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29:24

Nuts, seeds and heart health [re-release]

The Healthy Handful ·

2025/09/18

In recognition of World Heart Day (29 September), we’re re-releasing a popular episode on the role of nuts and seeds in cardiovascular health, including the latest recommendations and implications for practice. At the time of recording in 2022, the New Zealand Heart Foundation had recently updated its position statement on nuts, seeds, and heart health. While now a couple of years old, the evidence underpinning these recommendations remains current and robust. Our guest, Lily Henderson (then

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27:17

From crunch to strength – The role of nuts in...

The Healthy Handful ·

2025/08/26

Malnutrition is a major public health issue in Australia, particularly for older Australians. Research shows around 50% of older Australians in aged care and in the community are either at risk of malnutrition, or are malnourished. Often closely linked with malnutrition is sarcopenia, a condition characterised by an age-related loss of muscle mass and strength. Both conditions remain largely undiagnosed and untreated in older adults, despite available interventions. In this episode, we speak with

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38:32

How nuts can help prevent and manage diabetes...

The Healthy Handful ·

2025/07/16

Did you know that nearly 1.9 million Australians are living with diabetes, with type 2 diabetes accounting for 85-90% of all cases? As rates continue to rise, the right dietary approach is more important than ever. On the back of National Diabetes Week (13-19 July), we revisit a popular episode (originally released in November 2023, as “What’s the best diet for diabetes prevention and management”), with guest Tim McMaster, an Accredited Practising Dietitian with Diabetes Victoria, who shares his

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27:42

Improving the HSR for nuts. Episode 54

The Healthy Handful ·

2025/06/23

Front-of-pack nutrition labelling tools are designed to help consumers make healthier food choices and support a balanced diet. One such tool is Australia’s Health Star Rating (HSR) system, which assigns foods a rating from 0.5 to 5 stars. These ratings are based on the presence of “risk” nutrients (such as saturated fat, sugar, and sodium) and "positive" components (like fibre and protein, and fruit, vegetables, nuts, and legumes). But how accurately does the HSR reflect the healthfulness of

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27:19

Lifestyle tips for preventing CVD [re-release]

The Healthy Handful ·

2025/05/22

Linking in with Australia’s heart week, held in May each year, we’re re-releasing a popular episode on how to improve heart health, through diet and lifestyle. Heart Week, which was held from 5-11 May, was a reminder for us all to take stock of our heart health and to prioritise looking after our hearts. We spoke with Associate Professor David Colquhoun about practical ways to help reduce the risk of heart disease – one of the leading causes of death in Australia. Whether you're looking to make

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31:36

Managing food waste in healthcare settings. Episode 53

The Healthy Handful ·

2025/04/24

Each year, Australians waste approximately 7.6 million tonnes of food across the entire supply chain - enough to fill a football stadium 10 times - at an annual cost of $36.6 billion to the economy. While much of this waste happens at home, it also occurs in healthcare institutions, like hospitals. In this episode, we speak with Dr Nathan Cook, a dietitian dedicated to creating sustainable food services. Nathan dives into the causes of food waste in healthcare, the ‘categories’ of foods wasted, and

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21:53

Re-evaluating nut kilojoule labelling. Episode 52

The Healthy Handful ·

2025/03/26

Research indicates that the actual kilojoules absorbed by the body from eating nuts is significantly less than the kilojoules stated on food labels. In fact, the 100-year-old system used to calculate kilojoules for food labels, here in Australia and across the globe, may overestimate the kilojoule content of nuts by up to 26%. This raises some questions. Should labels be updated to reflect these findings? And what do Australians think about this idea? In this episode, we speak with Dr. Cassandra

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30:55

Nuts and gut health [re-release]

The Healthy Handful ·

2025/02/18

Nicole Dynan, dietitian and gut health expert, joined us for a conversation in 2022. The topic was gut health, and it turned out to be a VERY popular episode! Today, the importance of good nutrition for a healthy gut remains as relevant as ever, so we’re revisiting our ‘Nuts and gut health’ episode, during Gut Health Month, which runs across February. In this fascinating deep dive, Nicole shares how food and dietary patterns influence the gut microbiota, and what the best diet for gut health

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34:19

What’s in a typical Australian shopping trolley?...

The Healthy Handful ·

2025/01/21

What are Australians actually buying at the supermarket? And how does this stack up against our nation's dietary guidelines? In this episode, we’re joined by Healthylife's Chief Health Officer Simone Austin to unpack the 2024 Living Healthy Report. We learn (a lot!) about Australia's dietary habits - with Simone sharing some surprising insights along the way. Simone breaks down where Australians are hitting the mark, and where we’re falling short. She shares practical tips and 'can do' suggestions

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31:15

Best of 2024. Episode 50

The Healthy Handful ·

2024/12/04

Our 50th episode is a celebration of this milestone, and a wrap of the best of 2024! We reflect on the most interesting (and at times, surprising!) things we learnt in 2024, 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 unpack the key nut research papers published this year, and uncover

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23:41

Nuts and healthy ageing. Episode 49

The Healthy Handful ·

2024/11/25

The population worldwide is ageing, and this is true for Australia’s population as well. One hundred years ago, five in every 100 people made it past the age of 65 years. Today, one in seven people make it past that age. But it’s not all about living longer. We all want to live healthier too. Nutrition expert Dr Tim Crowe takes us through what happens to our bodies as

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32:54

A culinary celebration of foods and ingredients....

The Healthy Handful ·

2024/10/28

Renowned culinary expert Tawnya Bahr shares her remarkable journey from working as an IT Sales and Marketing Manager in California, to importing condiments into Australia, and eventually becoming one of the most respected authorities in bridging the gap between food producers and the food industry. We discuss how she works closely with local suppliers, fostering a deep connection to the food, and its origins, and to chefs, where she inspires the use of these ingredients (including nuts) to elevate

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33:54

Sustainability in a macadamia orchard. Episode 47

The Healthy Handful ·

2024/09/18

'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

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28:11

Sustainability practices in an Australian almond...

The Healthy Handful ·

2024/08/27

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,

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25:41

Nut allergy prevention and management - The research....

The Healthy Handful ·

2024/07/29

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

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29:37

Lifestyle tips for preventing CVD. Episode 44

The Healthy Handful ·

2024/06/26

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,

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30:37

Creative ways to use nuts. Episode 43

The Healthy Handful ·

2024/05/28

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

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21:34

Fatty liver disease: What's the latest? Episode 42.

The Healthy Handful ·

2024/04/24

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

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38:07

Perimenopause and menopause - Can nutrition (and...

The Healthy Handful ·

2024/03/26

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

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