OnCore Nutrition - Two Peas in a Podcast

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 overdo!
• 1 Tsp of instant - 60mg per tsp
• Espresso shot (30-35ml) - 90mg   but anywhere up to 200mg
• Percolated - 100mg per cup
• Energy drinks - up to 110mg per serve
• Cola - 40mg per serve
• Black Tea - 50mg 
• Green tea - 30mg
• Chocolate - 60g of milk or dark Choc has about 30-40mg

Pregnant women can safely have two instant coffees a day and two to three cups of tea OR one cap/latte 

Collagen

http://oncorenutrition.com/whats-the-deal-with-collagen/

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 make acne worse. 
• On the contrary, a diet rich in low GI carbs, which includes wholegrain breads and cereals, legumes, fruits, vegetables has been found to improve acne.
• Much more research needs to be done though, as the info we have is still early days
• Good news for all you chocolate lovers: There is no evidence to support the claim that chocolate causes acne. 
• There is data to show that dark chocolate (which is rich in antioxidants) can be good for our skin. However, everything in moderation!
• For some individuals, dairy products can trigger acne. 
• There have been studies which  have shown a link between acne severity and consumption of dairy products.
• It's still farfetched to say that dairy causes acne, and avoiding dairy probably won't cause acne to disappear. However, if you consume large volumes of dairy and experience acne, you may want to cut back on the dairy for a while and see if it has any effect on your skin.

• Acne development is very complex and it's highly unlikely that just changing one aspect of your diet is going to completely irradicate ones acne.

Iron hacks

Animal-based iron sources

Plant-based iron sources

How much iron do I need?

Functional signs of Fe def:

-   Redced physical work capacity,

-       Delayed psychomotor development in infants,

-       Impaired cognitive function

-       Dizziness, headaches,

-       Tmpaired immunity

-       Challenges in pregnancy

-       Tongue and mouth sores

-       Pica (the compulsion to eat nonfood items, such as paper or ice chips)

-   Get your serum Fe levels checked – measure the stores, the transporters and the saturation of the Fe on the transporters. A haemoglobin level might also be taken if there is suspicion of blood loss.

Tips to enhance absorption

-   Eat foods high in vitamin C or citric acid with foods that contain iron.

-       If possible or plausible, separate the intake of Fe rich foods with phytate rich foods such as whole grains, cereals, soy, nuts and legumes

-       Cook your plant foods to improve the amount of available iron

-       Avoid having tea, coffee or calcium during or directly after having a source of iron – if you’re taking supplements, split them up!

-   Ensure that you only take iron supplements under the advice of a medical prof, as too much iron can also be harmful.

Butter vs Marg

https://www.health.harvard.edu/staying-healthy/butter-vs-margarine

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 produce mucous, even though it’s not overly pleasant.
• Antibacterial enzymes and proteins within mucous (called antibodies), recognise the germs so they can be removed by our immune system and protect us from further infection.
• Mucous actually helps us to remove the infection from our body.
• As it stands there is currently no evidence to suggest that dairy increases mucus production and delays recovery.
• Some people report that dairy can make their phlegm seem thicker, however it doesn't cause the body to increase phlegm production. 
• Do what makes your feel best! Listen to your body.
• Dairy is a rich source of protein and contains a number of vitamins and minerals that may be immune boosting. Therefore, if you enjoy dairy, there is absolutely no reason to cut it out when you’re sick.

Soy and hormones

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2377415/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4129534/

Calcium supplements

https://www.mskcc.org/cancer-care/diagnosis-treatment/symptom-management/integrative-medicine/herbs/search

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 help you create something to pass in the first place, but the soluble fibre helps absorb fluid to create a formed stool and also feeds our good gut bacteria.
• Prunes are also a good source of sorbitol - a sugar alcohol that occurs naturally in dried fruit but also is commercially manufactured and added to things like diabetic jelly and sugar free gum. It gets fermented by our gut bacteria and draws fluid into the gut to help it, errrr slip out! 

Resistant starch

• The research suggests that increasing your intake of resistant starch can be beneficial for the bacteria in our intestines as well as for your cells.
• Research has shown that the way you prepare common foods like grains, potatoes, rice and pasta may change their resistant starch content.
• One type of resistant starch is formed when foods are cooled after cooking. A great way to increase the amount of RS in your diet is simply cooking and cooling your carbs.
• Green bananas are also high in RS, however as they ripen and become sweeter, they amount of RS lessens.

Faecal Transplant

https://www.hopkinsmedicine.org/gastroenterology_hepatology/clinical_services/advanced_endoscopy/fecal_transplantation.html

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 health - salad leaves

http://www.leanitup.com/upgrade-your-lettuce-game-boost-your-nutrient-intake-3000-with-this-two-second-salad-hack/

Best vegan protein for muscle gains

• Need 8g leucine per day spread over meals and snacks (2.5g per serve) - amino acid - building block plus anabolic trigger
• Most leucine rich vegan protein powder = corn protein. 
• Leucine rich foods include meat, chicken, fish, nuts & seeds, eggs
• For those who prefer vegan protein, a corn protein isolate has a decent BCAA  profile and is an excellent source is leucine. Soy is also another option that is high in leucine.

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 your food...and that this would lead to more fever
• When we eat, digestion creates something called the thermic effect of food, or the energy that it takes our bodies to break down our food. This process released a byproduct of heat, which is where this concern might have come from. 
• What science has been able to demonstrate is that in fact the opposite is true. Medical research suggests the saying should instead be “feed a cold, feed a fever.” 
• When we are unwell with fever or a cold, it requires additional energy to fight the infection. This means our body requires an increase in energy and nutrients to produce the immune cells required to fight the infection. 
• These immune cells, immunoglobulins for e.g. are made up of protein
• Other micronutrients, including Zn, selenium, Fe, copper, vits A, C, E, B6 and folate, glutathione (cruciferous veg), bioflavanoids (citrus fruits) are all involved in immune processes and its important to have enough of these through eating a variety of whole foods. 
• Colds and flus are caused by viruses 
• Intermittent fasting may enhance immune function, but not so useful once you’re already sick
• Starving a fever is of no benefit and may even delay your recovery 
• Drink plenty of fluids, rest if you need to, hearty soups such as minestrone, chicken and veg, can help provide nutrients and liquids - killing 2 birds with 1 stone. And the heat can help loosen mucous. 
• Listen to your body - eat when you’re hungry but also rest when you need to. 
• Some benefit in zinc , olive leaf extract at the first sign of a cold to reduce the severity and duration

Upgrade your health - swap your rice

• Rice itself doesn’t offer much more than carbohydrates and calories so if you have an opportunity to swap it out for something that adds more value we’d encourage you to do so. 
• You could swap rice for a grain such as quinoa, barley or freekeh for significantly more protein and fibre; a legume like chickpeas or lentils, or get right amongst it and try some cauliflower rice. If it’s the curry you’re really after then you’re unlikely to miss it. 
• And if you just want rice, absolutely use it, keep your serves to the size of your fist. And select basmati rice, wild rice or a rice and quinoa blend to get the glycaemic response down. 

Organic versus non organic produce

• Studies on the foods themselves in terms of nutritional content, levels of chemicals and resistant bacteria
• Studies on the health of humans long term 
• When we look at organic vs non-organic there may be slightly higher concentrations of antioxidants in organic produce. This is only in general, as organic milk has been found to have lower mineral content, and varies depending on the source. 
• When we look at chemicals and pesticide residues, organic produce may reduce exposure to these but important to note that the levels of toxins in non-organic produce is generally well below safe limits
• When we look at health overall, in particular long term health of individuals that eat organic vs non organic produce, the benefits are far less clear. 
• No difference in cancer risk (studies of >600,000 women)
• Huge systematic reviews show no difference
• Some studies that report a difference need to be careful of other confounding factors. If we think about the profile of someone who may eat organic - they have chosen to and have the means to do so. In general,this often means they are more likely to be of a higher SES/income, better living environments, higher education level, health conscious therefore choose more fresh produce overall, get regular health check ups and screen for chronic diseases. It’s really difficult to attribute health benefits to the organic produce when there’s a whole bunch of other health-promoting behaviours, environmental and lifestyle factors contributing. 
• Bottom line: if you’ve got the means and it’s a priority for you - by all means! If you don’t - just keep aiming for your 5 serves of veggies and wash them well.