Nutrition Nibble: Recent Episodes
Melbourne Girls Grammar School
Welcome to the “Nutrition Nibble podcast” where we explore relevant and practical topics on the value of nutrition, healthy eating, food, mood, and energy, and eating right to get the most out of our training or exercise. Our aim is to generate positive conversations and awareness on nutrition and healthy eating by asking the questions we want answered. We focus on asking practical questions to help us in making balanced choices and getting into healthy routines that make us feel good.
In our final episode in this series, we explore the conflicting messages around carbohydrates.
Emily explains what we need to know about carbohydrates, how essential they are to live and function, and the valuable benefits they bring to our health and wellbeing.
Thank you for listening!
Articles:
Supporting nutritional demands of female athletes
An Athlete's Guide to Carbohydrates
9 Options for a Pre-Training Carb Boost
Why you shouldn't fear carbs
Not all carbs are the same
What is breakfast?
Emily breaks this down for us as we look at why breakfast has been crowned the most important meal of the day.
As an episode bonus, we share with you a recipe for some delicious breakfast tacos.
Thank you for listening!
Recipe:
Healthy Breakfast Tacos!
Articles:
What makes a healthy breakfast
13 Balanced Breakfast Ideas
Breakfast Cereals - A Comprehensive Review
This is why athletes should eat breakfast
Maintaining a Healthy Breakfast for Athletes
For those who don't know this story, “Pink Sauce” was a luminous pink condiment created by a celebrity chef in the USA, and went viral on social media.
The condiment was bought by many but ending up causing widespread sickness and controversy as it was not FDA approved nor protected under cottage laws.
This incident left many to wonder: How much do we know about what is going in our food, and why are we so obsessed with what celebrities eat?
This episode explores the world of marketing and advertising in relation to food products, social media influencers, and some important watch outs when it comes to nutrition listings.
Thank you for listening!
Articles:
Food labels - Making sense of the fine print
11 Ways to Reduce Food Waste
What is the Pink Sauce Controversy on TikTok?
In Episode 2, we look at the beliefs around meat as the only source of protein. We want to find out how we can introduce meat alternatives to benefit our health and wellbeing.
We ask about the nutritional qualities in meat products that are valuable to our diet, other sources of protein, how much protein should teens eat every day, and for the vegetarians or vegans, what do they need to consider to support their nutritional requirements.
Thank you for listening!
Guest:
Emily Shears
Recipe:
Banana Choc Chip Muffins
Articles:
9 Vegetarian Combinations to Achieve Protein Targets
The Importance of Iron for Athletes
Understanding Plant-Based Diets for Athletes - Part 1
Understanding Plant-Based Diets for Athletes - Part 2
5 Things you can Do with Eggs
Welcome to our first episode of Series 3 of the Nutrition Nibble podcast.
In this episode, we have a discussion about whether healthy foods are more or less expensive than junk foods.
We are exploring whether the cost of healthy food detracts Gen Z from buying it, and what will happen to our society if important nourishment required for teens is neglected.
How can we ensure teens are choosing responsible food choices?
Thank you for listening!
Guest:
Emily Shears
Recipe:
Muesli Bars for the Fuelling Win!
Articles:
8 Meal Ideas in the Foodcourt
6 Tips for Athletes Eating on a Budget
Healthy on a Budget
Introducing Series 3! In our bonus introductory episode, we meet our series expert guest - Emily Shears - and your podcast hosts, Freya, Olivia, and Parnian.
We are all influenced by deeply ingrained beliefs or inherited myths about food. Any google search will reveal a plethora of blogs, articles, influencers, and memes about food and nutrition that are unclear and misleading, if not false.
In addition, the global food industry is worth billions of dollars! With mega companies dominating every link of the supply chain, consumer choice is perhaps an illusion. It’s no surprise people are confused!
There are many reasons for our deep misunderstanding about the science of food, not least that nutrition is an incredibly complex and a relatively new science.
We hope you enjoy our conversations with Emily in our third series of the Nutrition Nibble Podcast.
Emily is the founder of the Female Athlete Network, a registered pharmacist with a holistic perspective and post graduate qualifications in exercise sport science, including a Master of Education, Emily Shears is a highly driven and passionate health and wellbeing leader. Emily is Board Certified as a Professional with both the Australian Society of Lifestyle Medicine and the International Board of Lifestyle Medicine and is a conferred Fellow of the Australian Society of Lifestyle Medicine.
Read more about Emily’s impressive sporting background, her enduring commitment to educate and enhance the health and wellbeing of others, and her brainchild - the Female Athlete Network – an educational and networking platform which aspires to bridge the knowledge gap among women when it comes to their physiology.
Links and Articles:
The Female Athlete Network
A Sporting Approach to Pharmacy
Educating, Empowering, and Motivating Female Athletes
Today’s recipe is a spiced black bean and chicken soup with kale, and we chat with Georgia to better understand the nutritional value of the ingredients, and how they might help to support our immune system to thrive in this post-COVID time.
If you’d like to learn more about some of the topics we covered today, please check out the links below to help you on your way to healthy eating that’s right for you.
Thank you for listening!
Performance Dietician, Georgia Walker
Melbourne Girls Grammar School
MGGS Instagram
Artemis Programs
Artemis Instagram
In this episode, we look at the humble overnight oats! A great and convenient breakfast option for home or when you're on the run. We take a deep dive into this recipe to better understand the nutritional value of the ingredients, and how they might benefit our energy levels so that we can get the most out of every day.
If you’d like to learn more about some of the topics we covered today, please check out the links below to help you on your way to healthy eating that’s right for you.
Thank you for listening!
Performance Dietician, Georgia Walker
Melbourne Girls Grammar School
MGGS Instagram
Artemis Programs
Artemis Instagram
Today’s recipe is an Asian Salmon and Vegetable dish, and we chat with Georgia to better understand the nutritional value of the ingredients, and how they might benefit our sense of wellbeing, mood, and mindset.
If you’d like to learn more about some of the topics we covered today, please check out the links below to help you on your way to healthy eating that’s right for you.
Thank you for listening!
Performance Dietician, Georgia Walker
Melbourne Girls Grammar School
MGGS Instagram
Artemis Programs
Artemis Instagram
Our chosen recipe is a vegetable pasta bake, and we chat with Georgia to better understand the nutritional value of the ingredients, and how they might boost our ability to recover from a hard training session or even a really long and busy day at school.
If you’d like to learn more about foods to optimise your recovery so that you can get the most out of your training and your day, please check out the links below to help you on your way to healthy eating that’s right for you.
Thank you for listening!
Performance Dietician, Georgia Walker
Melbourne Girls Grammar School
MGGS Instagram
Artemis Programs
Artemis Instagram
Today’s recipes include a Beet + Berry Yoghurt Pot and a chamomile tea. We’re going to take a deep dive into these recipes to better understand the nutritional value of the ingredients, and how they might help us to get a good night’s sleep – particularly during those times when we might be feeling stressed or restless.
If you’d like to learn more about some of the topics we covered today, please check out the links below to help you on your way to healthy eating that’s right for you.
Thank you for listening!
Performance Dietician, Georgia Walker
Melbourne Girls Grammar School
MGGS Instagram
Artemis Programs
Artemis Instagram
The recipe we hero in this episode is the ever-popular Smoothie Bowl, and in our chat with Georgia, we dive into this recipe to better understand the nutritional value of the ingredients, and how they might benefit our learning.
If you’d like to learn more about some of the topics we covered today, please check out the links below to help you on your way to healthy eating that’s right for you.
Thank you for listening!
Performance Dietician, Georgia Walker
Melbourne Girls Grammar School
MGGS Instagram
Artemis Programs
Artemis Instagram
In our final episode in this series of the Nutrition Nibble Podcast, we share another important conversation with Lisa – this time with a focus on strategies to optimise our gut health and immune function.
In Episode 5 of the Nutrition Nibble Podcast, we talk all things nutrition and sleep.
We know that what we eat and drink impacts our energy, and so it follows that our nutritional intake can influence the quality and duration of our sleep. Equally, the quality and quantity of our sleep effects our dietary habits and behaviour.
Ella, Jess, and Heidi talk to Lisa about the relationship between nutrition and sleep, what nutrients can help with getting a good night’s sleep, what foods are best to avoid, and how soon before going to bed we should consider having our last meal for the day.
If you’d like to learn more about some of the topics we covered today, Lisa has shared links to other resources and fact sheets to help you on your way to healthy eating that’s right for you – and getting a good night’s sleep!
Thank you for listening!
In Episode 4 of the Nutrition Nibble Podcast, we share our conversation with Lisa on some common food myths and sources of misinformation in relation to nutrition and healthy eating.
Nutrition is complex, and often oversimplified in the media – and particularly social media. Food myths and misinformation are pervasive and can influence the way we think and feel about food, nutrition, cooking, and eating.
Lisa highlights some of the most common food myths, cautioning us to be careful of what we are reading, where its coming from, and who the target audience is intended to be. What might be credible and evidence-based nutritional advice for a 20-something male, will not be relevant to a teenage girl.
Lisa tackles the big question on carbohydrates and sugar, noting the obvious - they are not one and the same thing.
Finally, Lisa touches on how to know if the nutritional information you are reading is credible or not.
If you’d like to learn more about some of the topics we covered today, Lisa has shared links to other resources and fact sheets to help you on your way to healthy eating that’s right for you.
Thank you for listening!
In Episode 3 of the Nutrition Nibble Podcast, we share our conversation with Lisa on the role of food on our learning, focus, and mental health.
Lisa shares her advice on how food can make a difference to our brain function, and how the different macronutrients (carbohydrates, protein, fats) and hydration fuel our brain for sustained concentration. We learn about low glycemic index foods for maintaining steady blood sugar levels, and good study snack ideas to promote focus.
Finally, Lisa touches on the research that has been looking at the role food has on our mood and thought processes for positive mental health.
If you’d like to learn more about some of the topics we covered today, Lisa has shared links to other resources and fact sheets to help you on your way to healthy eating that’s right for you.
In Episode 2 of the Nutrition Nibble Podcast, we share our conversation with Lisa on energy enriching and nutritious food ideas to bring to school.
Lisa shares her advice on optimal breakfast ideas before a hectic day of School, recommendations for recess and lunch, as well as that all important time of the day after school when dinner seems a long time to wait!
Lisa touches on good snack ideas for those who have training after school, and making sure we are optimally fueled to get the best out of ourselves and our training.
In Episode 1 of the Nutrition Nibble Podcast, we share our conversation with Lisa on healthy food and nutrition strategies. Lisa shares three good things we can do to promote lifelong healthy nutrition habits, healthy meal ideas, and what it means to have a healthy relationship with food, and why it is important.