Why whole grains are the missing piece to health for the whole family

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https://pubmed.ncbi.nlm.nih.gov/29985786/

57:50

Alex (@alex_kamenca) and Carley (@carleymitus) are both members of our Action Academy Community that purchased TWO small businesses last thursday! Want To Quit Your Job In The Next 6-18 Months Through Buying Commercial Real Estate & Small Businesses? 👔🏝️ Schedule A Free 15 Minute Coaching Call With Our Team Here To Get "Unstuck" Check Out Our Bestselling Book : From Passive To Passionate : How To Quit Your Job - Grow Your Wealth - And Turn Your Passions Into Profits Want A Free $100k+ Side Hustle Guide ? Follow Me As I Travel & Build: IG @brianluebben ActionAcademy.com…

2 years ago 30:41

MP3•Episode home

It’s Whole Grain Week in November! In this episode we are joined by Kathy La Maccia, General Manager of the Grains & Legumes Nutrition Council. We dive into whole grains and why they are one of the missing pieces when it comes to health for the whole family and what you can do about it.
We cover:

The difference between whole grains and refined grains
What “made from 100% whole grains” means on food packaging
The key health benefits of incorporating whole grains into your family’s diet
Three simple ways the whole family can enjoy whole grains
How to minimise food waste when it comes to whole grains

One-liners you don’t want to miss:
“A diet low in whole grains was the second biggest risk factor for mortality.”

“1 in 3 toddlers in Australia are constipated. Healthy bowel habits are of huge importance and it needs to start early".

“As we move on in age everyone at some stage is trying to manage their weight. Whole grains are a great way to manage weight. They help with satiety and keeping us fuller for longer.”
References
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(23)00123-8/fulltext

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9777732/

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/impact-of-whole-grains-on-the-gut-microbiota-the-next-frontier-for-oats/7D421E4843AEA0E4548A92BBC284093E

https://pubmed.ncbi.nlm.nih.gov/24158434/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310957/

Support the show

54 episodes

#Fitness #Nutrition #Steph Polson #Food #Arts

Why whole grains are the missing piece to health for the whole family

up_statuss

published 2 years ago

MP3•Episode home

The difference between whole grains and refined grains
What “made from 100% whole grains” means on food packaging
The key health benefits of incorporating whole grains into your family’s diet
Three simple ways the whole family can enjoy whole grains
How to minimise food waste when it comes to whole grains

One-liners you don’t want to miss:
“A diet low in whole grains was the second biggest risk factor for mortality.”

“1 in 3 toddlers in Australia are constipated. Healthy bowel habits are of huge importance and it needs to start early".

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9777732/

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/impact-of-whole-grains-on-the-gut-microbiota-the-next-frontier-for-oats/7D421E4843AEA0E4548A92BBC284093E

https://pubmed.ncbi.nlm.nih.gov/29985786/

https://pubmed.ncbi.nlm.nih.gov/24158434/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310957/

Support the show

54 episodes

#Fitness #Nutrition #Steph Polson #Food #Arts

All episodes

1
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5 weeks ago1:10:02

1:10:02

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9 weeks ago38:36

38:36

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1
Alternative protein landscape in Europe 25:36

11 weeks ago25:36

25:36

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1
The 10 easiest ways to include legumes in your diet 9:48

12 weeks ago9:48

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It's Pulses Week and this year I’ve teamed up with The Grains & Legumes Nutrition Council and we are keeping it easy! We cover: 10 easiest ways to include legumes (beans/peas) in your diet FREE e-RECIPE BOOK One-liners you don’t want to miss: “Legumes support a healthy gut, help improve overall health, are full of key nutrients like protein and fibre and reduce risk of chronic disease.” “1 cup of cooked peas provides 8g of protein and because it is a plant protein, also provides fibre, about 8g. In terms of micronutrients, just to name a few - peas contain iron, zinc, vitamin C and vitamin K. “ “Now it doesn’t get much easier than canned legumes. Crack the can, drain the liquid and you have your beans. One of the easiest ones for forming a dish is the four bean mix can. I mean, who doesn’t love a 2 for 1 let alone a 4 for 1.” Support the show…

1
How healthy is sushi? 24:16

14 weeks ago24:16

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Sushi is a quick, easy, better-for-you takeaway option that is popular by many. It’s time to dig into the nutrition alongside Jiwi chef and 4th place getter on NZ Masterchef, Hana Kirk. We cover: Behind the scenes Masterchef What is sushi? Differences between sushi in NZ/Aus vs Japan Changing landscape of sushi and diet in Japan What is actually in sushi Sugar in sushi rice Black/brown rice vs white rice How to make sushi Homemade sushi and how long it lasts How much soy sauce to have with sushi One-liners you don’t want to miss: “Teriyaki chicken sushi is not a thing in Japan.” “Do a temaki sushi (cone-shaped sushi) at parties. It’s so much fun and it’s way quicker and you get to choose your filling for each bite you have which makes it really fun and interactive.” “Traditionally, when you have the traditional sashimi, you only use a little bit of the soy sauce. And you don’t put the soy sauce on the sushi, you are meant to dip your sushi in the soy sauce on a little plate. Even pouring it on in Japan is a bit like…what are you doing…” Support the show…

1
The Leaf Protein Co: Unlocking Earth's most abundant source of protein 21:04

16 weeks ago21:04

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The typical Kiwi & Aussie health trajectory that you are following 5:26

16 weeks ago5:26

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Welcome to The Weekly Motivation by Steph Polson , your go-to podcast for quick bursts of inspiration, accountability, and support. Every week, I’ll share practical tips, uplifting messages, and the encouragement you need to go beyond your goals. It’s about more than just achieving a goal—it's about the ongoing journey, building emotional resilience, and staying accountable along the way. There is a typical health trajectory that Kiwi's and Aussie's follow. Find out if you are on this trajectory and what you can do about it! Support the show…

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Sunny’s 15kg Weight Loss Transformation - How He Did It 26:33

23 weeks ago26:33

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Sunny Nathu left Auckland weighing 108kg, landed in Singapore for a work secondment, and said to himself that this has to stop, “if I go further down this path there is no turning back”. 6-months later Sunny has lost 15kg, well on his way to his 80kg goal weight, and is feeling better than ever! We cover: 02.50: Sunny’s weight gain and poor trajectory of health prior to transformation 06.50: Weight loss attempts 09.30: Lack of sleep and it’s impact on health 11:00: The burning desire to feel fitter and healthier 12.10: What Sunny started to do when he landed in Singapore 15.25: The #1 Key Factor To Sunny’s Health & Weight Transformation 18:00: Competing priorities of social life and health 19:00: Other aspects of health that come with weight loss - mental health 22:00: Sunny’s final piece of advice 24.15: Your realisation moment - you truely believe this is what you want One-liners you don’t want to miss: “It seems so clear now, but I guess back then you are pushing through. You know you aren’t making the right choices but you go okay it’s just one choice here and one choice there and you forget that it is all adding up.” “I was 108kg and I went I’ve got to change the course of my life and the only way I can do is by becoming fit and healthy. So that old thing of when you really want something and you believe you want something you will start to do anything to achieve that. Prior to that I wanted to lose weight and be fit and healthy, but did I truely believe that I wanted it? Maybe, not sure. But when I landed in Singapore I truely understood that is what I wanted and needed.” “It can be a virtuous cycle or it can be a vicious cycle.” Support the show…

1
BARLEYMAX®: Building a superfood company one grain at a time 27:22

24 weeks ago27:22

27:22

The Grains & Legumes Nutrition Council’s Whole Grain Week is here! We’re bringing you Karlu Chu, The Healthy Grain CEO to take us on the journey of BARLEYMAX® and show us why this whole grain really is a superfood. We cover: About Karlu Chu, CEO BARLEYMAX® cultivated by CSIRO What is BARLEYMAX®? BARLEYMAX® growers Use of BARLEYMAX® in food products The scientific evidence of BARLEYMAX® and gut health Elevate Food Co Collaboration in the journey of BARLEYMAX® Global Health Trends One-liners you don’t want to miss: “BARLEYMAX® is a whole grain which has more than 30% fibre and 16% plant protein and also 4 types of prebiotics including fructans, arabinoxylans, beta-glucans and also resistant starch.” “We are bringing to the consumers here a more complete set of products which are 100% BARLEYMAX®. So consumers can get their BARLEYMAX® in bread, in cereals or as a snack or salad topper.” Support the show…

1
Your top questions on Weet-Bix™ answered 18:46

25 weeks ago18:46

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The Grains & Legumes Nutrition Council’s Whole Grain Week is here! We’re bringing you Jessica Ferguson, the Weet-Bix™ Dietitian to answer your top questions about Weet-Bix™. We cover: What are Weet-Bix™ made of? What does 100% wholegrains mean? How many wholegrains in Weet-Bix™? Why you should eat wholegrains How many wholegrains to aim for each day Nutrition & health benefits of Weet-Bix™ Dietitian’s top ways to eat Weet-Bix™ One-liners you don’t want to miss: “We can look at what Aussie’s are purchasing and when we look at the most recent data we see that only 1/3 of the recommended daily serves of grains and cereals foods were actually those that were whole grain or high in fibre. This is quite low and a steady decline from the previous 3-4 years.” “Weet-Bix can be that vehicle to top with your favourite chopped fruit, milk of choice, low fat yoghurt, sprinkle of nuts and seeds and you pretty quickly have a well-rounded brekkie.” Support the show…

1
Ultra-processed foods and their impact on health 25:36

26 weeks ago25:36

25:36

The Grains & Legumes Nutrition Council’s Whole Grain Week is coming soon (next week!). We’re bringing you Elissa Price, PhD Candidate at the University of New South Wales to discuss her research findings on ultra-processed foods (UPF) and whole grains. We cover: What is food processing? Why are foods processed? Is it always bad? What is an UPF? The latest evidence on UPFs and health Regardless of how whole grains are processed, what does the research tell us about whole grains and health? Can UPFs be part of a healthy diet? Elissa’s three key takeaways on UPFs and whole grains One-liners you don’t want to miss: “They categorise foods based on the level of processing and that UPF is that more extreme group of processing. They define an UPF based on the nature, extent and purpose of the food processing and are identified foods that have gone through more extensive processing.” “Higher ultra-processed food intake and worse health outcomes. Some of those being obesity, cancer, type 2 diabetes, cardiovascular disease, irritable bowel syndrome, depression and all-cause mortality. There is a lot of research happening in this space and a lot of links being made.” References Whole-grain health benefits Health effects of dietary risks in 195 countries, 1990-2017: a systematic analysis for the Global Burden of Disease Study 2017. Lancet, 2019. 393(10184): p. 1958-1972. UPF health associations Taneri, P.E., et al., Association Between Ultra-Processed Food İntake and All-Cause Mortality: A Systematic Review and Meta-Analysis. Am J Epidemiol, 2022. Martínez Steele, E., et al., Dietary share of ultra-processed foods and metabolic syndrome in the US adult population. Preventive Medicine, 2019. 125: p. 40-48. Lane, M.M., et al., Higher Ultra-Processed Food Consumption Is Associated with Greater High-Sensitivity C-Reactive Protein Concentration in Adults: Cross-Sectional Results from the Melbourne Collaborative Cohort Study. Nutrients, 2022. 14(16): p. 3309. Beslay, M., et al., Ultra-processed food intake in association with BMI change and risk of overweight and obesity: A prospective analysis of the French NutriNet-Santé cohort. PLOS Medicine, 2020. 17(8): p. e1003256. Nova UPF subgroup associations Mendoza, K., et al., Ultra-processed foods and cardiovascular disease: analysis of three large US prospective cohorts and a systematic review and meta-analysis of prospective cohort studies. The Lancet Regional Health – Americas, 2024. 37. Chen, Z., et al., Ultra-Processed Food Consumption and Risk of Type 2 Diabetes: Three Large Prospective U.S. Cohort Studies. Diabetes Care, 2023. 46(7): p. 1335-1344. Cordova, R., et al., Consumption of ultra-processed foods and risk of multimorbidity of cancer and cardiometabolic diseases: a multinational cohort study. The Lancet Regional Health – Europe. Nova UPF whole-grain exclusion Price, E.J., et al., Excluding whole grain-containing foods from the Nova ultraprocessed food category: a cross-sectional analysis of the impact on associations with cardiometabolic risk measures. Am J Clin Nutr, 2024. Nova and ADG discordance Nguyen, H., et al., Extent of alignment between the Australian Dietary Guidelines and the NOVA classification system across the Australian packaged food supply. Nutr Diet, 2024. Support the show…

1
Alternative proteins with Food Frontier CEO Dr Simon Eassom 48:38

27 weeks ago48:38

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Join us for a conversation on alternative proteins through the lens of nutrition and health. We cover: What are alternative proteins? What are complementary proteins ? Mainstream media on diet, health and alternative proteins Are conventional processed meat products (e.g. sausages, bacon) improving the nutritional profile of their products? Food Frontiers position on the ultra-processed foods How alternative proteins could be positioned within the Australian Dietary Guidelines One-liners you don’t want to miss: “We are told constantly through dietary guidelines and information that comes out of health associations that processed meats are very bad for us. And it’s gone to the extreme in some cases - state governments in Australia banning the use in school canteens of some of the processed meats. As by definition they are heavily processed, they have all sorts of processes involved in the production of that product that we now understand are detrimental to health and in some cases carcinogenic. ” “I think we are going to see the growth of portfolios within government that have a clear focus on food systems because it is going to become essential. We are seeing in Australia the pressure on our food systems that are coming from climate change, particularly areas that have been impacted by food and draught.” Support the show…

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Is drinking juice good for you? 1:02:04

31 weeks ago1:02:04

1:02:04

To drink juice or not to drink juice? Tim Cassettari has been researching juice for the past 3 years, so we are in excellent hands as we cover the latest research on juice and health. We cover: Why study juice? What do dietary guidelines say about juice? The latest research Health benefits and health risks of juice The effect of juice on satiety & weight, dental health, brain health, gut health The optimal amount and type of juice What about pulp? The different types of juice processing and their effect on health Why might 100% juice have health benefits? How concerned should we be about sugars? What to look for on the label Practical considerations of juice Bigger picture health & nutrition learnings that can be taken from juice One-liners you don’t want to miss: “Under extreme conditions juice can lead to worsening to some markers of dental health but we don’t actually have evidence to say that’s the case in normal circumstances.” “100% juice can also improve markers of cardiovascular health and help to lower markers of chronic inflammation.” “We now have 19 randomised controlled trials comparing 100% juice to non-calorie beverages, so that could be water, an artificially sweetened beverage. There is not one study that shows any change in body weight with 100% juice. ” Support the show…

1
The evidence behind nutrition and depression & anxiety 11:56

38 weeks ago11:56

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It's Women's Health Week and mental health always matters! Join us as we discuss what the evidence says when it comes to nutrition and depression & anxiety. We also look at a new study that was published in the Lancet comparing lifestyle (diet and exercise) and psychotherapy interventions. We cover: WHO definitions of depression & anxiety Rates of depression & anxiety in NZ and Australia Mediterranean diet & mental health New Lancet study around nutrition & mental health One-liners you don’t want to miss: “Across Australia and New Zealand, rates of depression and anxiety are ever-increasing.” “Overall, research shows that diet is important to mental health, the same way it is to physical health. Eating healthier positively impacts mental wellbeing, such as improving depressive symptoms.” “Over eight weeks they found that those assigned the lifestyle intervention had a 42% reduction in symptoms of depression and a 37% reduction in the psychotherapy program.” References https://theconversation.com/food-and-exercise-can-treat-depression-as-well-as-a-psychologist-our-study-found-and-its-cheaper-235952 What exactly is the Mediterranean diet? Easy adjustments you can make now to reap health benefits Support the show…

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