OnCore Nutrition - Two Peas in a Podcast

Episode 1 - Celery juice, colds and viruses, rice upgrade, organic vs non-organic

Episode Summary

Your OnCore Nutrition dietitians break down the truth behind the celery juice craze, debunk some old wives tales, give you practical advice to upgrade your health today and answer questions from you!

Episode Notes

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.