OnCore Nutrition - Two Peas in a Podcast

Definition : https://www.nationaleatingdisorders.org/learn/by-eating-disorder/other/orthorexia What is orthorexia? A fixation/preoccupation with so-called ‘healthy eating’ or ‘clean eating to a point where it becomes obsessional and begins in infiltrate their life - causing anxiety, stress and impacting in relationships. More common with the rise of the #cleaneating #sugarfree #dairyfree, etc.. ph...

What makes something worth reading? Population Findings Types of studies - epidemiological, vs clinical trial etc.. To really understand a study you need to read more than just the abstract. The abstract is a great introduction however doesn’t give us enough context or information. Each of the different studies have their own strengths and weaknesses.  To summarise:  Evidence Summaries (Systematic...

Disease prevention Heart disease Vitamin E (almonds, peanuts, hazelnuts, sunflower seeds, avocado) and Beta Carotene (sweet potato, dark leafy greens, cantelope, capsicum) are often studied as it is hypothesized that these antioxidants can prevent the accumulation of atherosclerotic plaques. Results of larger trials haven’t shown as profound as we had hoped for, however we have rational for this!...

SHOW NOTES Why? Ethical Environmental - A vegetarian, pescetarian or flexitarian diet  with an increased intake of plants and reduced reliance on animal-based products (so not just a vegan diet) has been associated with significant reductions in premature mortality and environmental impact.  https://www.thelancet.com/action/showPdf?pii=S2542-5196%2818%2930206-7 Health - https://academic.oup.com/jn...

Causes and triggers Brain-gut axis - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/pdf/AnnGastroenterol-28-203.pdf Gut microbiome - https://onlinelibrary.wiley.com/doi/full/10.1111/apt.12728 Environmental factors  Post infection - (e.g. gastroenteritis infection or campylobacter pylori )  Beatty JK, Bhargava A, Buret AG. Post-infectious irritable bowel syndrome: mechanistic insights into ch...

KETOGENIC DIET What is it? Very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs. 20g CHO per day  - Eg 1 apple + ½ cup peas + 4tbsp milk  OR sk latte + ¼ cup chickpeas OR 1 small banana   OR 1 small slice sourdough bread  Does it work? Weight loss - very low CHO intake leads to increased fat metabolism for ketones.  The rise in fat burning...

Turmeric, active ingredients are turmerone oil and water-soluble curcuminoids, among which curcumin has been the focus of research Native to south Asia Orange colour used in cosmetics and as a food colouring agent Absorption is poor and it’s metabolised rapidly. Absorption can be improved if taken with pepper (piperine) or fat, but this depends on if you have a therapeutic goal.  A meta-analysis o...

SHOW NOTES   WEIGHT  LOSS In order to lose weight we do need to be at a caloric deficit This is calories in vs calories out, but the in and out are far more complicated than you think Energy in: fat, alcohol, carbs, protein. Fibre not absorbed  Energy out: BMR, non-exercise energy, activity factor, thermic effect of food (protein 30%, carbs 8-10%, fat 2-3%, fibre 30%)  For fat loss, we need to acc...

SHOW NOTES Australian Bushfire Donations: Wires Red Cross CFA Food Bank   OnCore Intermittent Fasting Guides - https://store.oncorenutrition.com/collections/all   Physiological benefits http://oncorenutrition.com/to-fast-or-not-to-fast/ Coffee https://www.ncbi.nlm.nih.gov/pubmed/28177691   Practicalities / sustainability / contraindications http://oncorenutrition.com/the-fast-and-the-furious/ Guid...

SHOW NOTES Food labels Labels must also have a list of ingredients. Ingredients must be listed by weight in descending order (i.e. the first ingredient contributes the largest amount to the product and the last ingredient contributes the least). Regarding additives, products must show the number or the name of any additives they contain (e.g. monosodium glutamate may appear as MSG or 621). If you...

Trends in the New Year Google trends data Source https://noobgains.com/gym-membership-statistics/ https://fitness.org.au/articles/fitness-australia-annual-reports/fitness-australia-annual-report-2018-19/14/1880/19 Behaviour change According to well known Clinical Psychologist Dr. Howard Rankin, who is an expert on behavioral change, a large part of the problem is that we think we have control over...

Top Tips for navigating Festive Feasts 1. Don’t overthink it. So you ate too much cheese. Acknowledge it then move on. 😊 2. Move when you can. A brisk walk with the fam is a wonderful way to pull yourself out of a pudding nap. 🚶🏽‍ 3. Food envy? Have a little bit of everything. But just a little bit. Recruit a friend and remember sharing is caring 👫 4. Eat mindfully. Listen to your body. Stop w...

SHOW NOTES Green Powders  https://www.budgetdirect.com.au/home-contents-insurance/research/average-grocery-bill-statistics.html http://oncorenutrition.com/eat-or-drink-your-greens/ Cheese  http://oncorenutrition.com/the-bees-knees-of-cheese/ Why we might not weigh you http://oncorenutrition.com/weight-bias-what-are-we-weighting-for/

  SHOW NOTES If it fits your macros (IIFYM) What is this diet? Tracking energy (kJ/calories) and macronutrients (protein, carbohydrates and fats). Calculating basal metabolic rate based on predicted equations (BMR is how much energy your body uses at rest). Add activity +/- stress factor to estimate your total daily energy expenditure (TDEE). Depending on goals, establish a calorie deficit, mainte...

SHOW NOTES Diet soft drinks Diet soft drinks often replace sugar with artificial sweetener, often aspartame. Aspartame is around 200 times sweeter than sugar, so a very small amount is all that is needed to sweeten a product. Aspartame safety Studies performed in 1980 by Joint Expert Committee of Food and Agricultural Organization + World Health Organization (JECFS) established the Acceptable Dail...

SHOW NOTES The positives  We love plants - lots of benefits to a diet rich in plants Generating conversation!  Controversy is sadly often necessary to create a ‘movement’ we see why they did this! (We can’t because we’re trained and regulated health professionals - and therefore the most trustworthy source of nutrition advice)  Removing stigma around veganism and vegetarianism  (although the termi...

Types of Intermittent Fasting ADF - 25% energy reqs one day, nil restrictions on the next  Complete alternate-day fasting (or total intermittent energy restriction) - no energy consumed on fast days modified alternate-day fasting (or partial intermittent energy restriction) - up to 25% of daily energy needs on fasting days instead of complete fasting. Most studies are in this method - mice and hum...

Skin, hair, nails supplements https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/ Many products on the market that claim to thicken our hair, improve the quality of out skin and strengthen nails. Many of these products come with fancy marketing and an expensive price tag! Are these supps all they;re cracked up to be? Here's what the research shows: What do these supplements usually contain (indi...

Alkaline diet http://oncorenutrition.com/dont-be-basic/   Eggs and cholesterol Let's take it back, what is cholesterol? Cholesterol is a fat-like substance that is produced by our bodies and also found in food. Our bodies need cholesterol to function properly. e.g, cholesterol is used to build cell walls and hormone production. About three quarters of cholesterol in the body is produced by your li...

Show Notes How many carbs are enough Will coffee cause problems during pregnancy Why meat free Monday should be part of your weekly routine  Is Collagen more than just a beauty regime? Carbohydrates http://oncorenutrition.com/gi/ Coffee and pregnancy Exercise caution Over 200-300mg caffiene per day increasing risk of miscarriage and low birth weight  Decaf safe -3mg caffeine per tsp - hard to over...

Show Notes The burning truth about ACV Will chocolate make your skin break out?  Hacks to keep your iron stores high A great question about how to top your toast - the butter vs marg debate! Apple Cider Vinegar http://oncorenutrition.com/apple-cider-vinegar/ Chocolate and acne Researchers has found that high glycaemic index foods (think white bread, lollies, cakes, biscuits and soft drink) may mak...

Show Notes Are you eating too much red meat? Does dairy increase mucous production,  Soy and hormones Calcium supplements - are they safe? Red meat https://www.wcrf.org/dietandcancer https://www.meatfreemondays.com/ Dairy and mucous Mucus is produced by cells in the nose and lungs. It consists of salt, water and various proteins which help to trap germs. SO there is very good reason that we produc...

Show Notes   Probiotics vs Prebiotics https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058    Prunes Prunes = dried plums      1 cup prunes = 12g fibre = almost half daily fibre req (25-30g per day) 3 prunes = 4g fibre  100g prunes = 7.8g fibre vs 3.8g in broc vs 2.4g in apple Almost equal parts soluble and insoluble fibre which means it not only adds bulk to the stool to...

Show Notes Miracle fruit http://oncorenutrition.com/miracle-fruit/ Tapeworm Diet Victorian Era- late 1800s  Tablet containing parasite egg - hatches and “eats extra calories” in the digestive system Possibles side effects: nausea, vomiting, fever, diarrhoea, infection blocked bile ducts, pancreatic ducts, neurological issues (blurred vision, dementia), altered lung + liver failure Upgrade your hea...

Show Notes Celery juice - savvy marketing, early mornings, juicing vs blending and a heightened electricity bill!  http://oncorenutrition.com/sell-ery-juice/ The old wives tale ‘starve a fever, feed a cold’ and what to eat when you’ve got a cold versus a flu.  Dates back to 1954 People thought that eating would divert energy and resources away from fighting the fever, to the process of digesting y...