The Nordic Diet


In this episode, we look at the stats on Australians and longevity. How should these health statistics influence the way we take care of ourselves now, to live happy and healthy lives into retirement. Katrina Mills reviews the Nordic diet, find out if it’s ‘hot or not’. AND I review a new supplement, L-Arginine. Will L-Arginine, it give you the performance edge, or is it a dead lead? Don’t forget to rate the show on iTunes!


Health Status As We Age – Gabrielle Maston

  • ‘Hickies’ product= new system to lacing your shoelaces. Jazzed up old shoes and they’re easier to get on and off.
  • Trying fermented drinks on instagram @recipe warrior
  • New report from AMP released looking at the health of Australian’s leading up to retirement.
  • Our health status and behaviours now will determine what our health is like when we go into retirement. Keep this in mind when we’re younger!
  • Report predicted that by 2035, 1 in 4 men and 1 in 5 women aged 70 will be in fair to poor health, reducing their ability to work and save for retirement. Poor quality of life!
  • Australian’s are living longer than ever before. Our life expectancy rate is now over 80 for men and women. More time to pursue our hobbies and with loved-ones. Health has to be in check if you want to do that.
  • Key findings: Australian’s are ranked 4th for men and 5th for   women for life expectancy compared to other countries. Australian men currently aged 65 can expect to live to 84.8 years and 87.4 years for women.
  • Retiring younger: Australian men retire at 63.3 and women 59.6 years.
  • Accurate survey and can determine people’s health status by people self-describing their health as poor, fair or good.
  • Want to find out what’s going on in the 5 years between 65 and 70 to negatively impact on people’s health.
  • By 2035 predicted 35% of men and 28% of women aged 40-54 are likely to have same health status as when they’re in their 60’s. For Australian’s currently aged between 40 and 54 with very good health, it’s likely their health status will decline to fair or poor by 2035 for 49% of men and 47% of women.
  • In 40’s and 50’s most people say their health is quite good; fast-forward a few years and people’s health status has declined. Reasons: as we get older family and work commitments become greater + financial stresses so wellbeing goes out the window because we’re focusing on other things.
  • Be aware that if we’re in our 40-50’s we’re taking care of our health and allocating time to look after ourselves because if you don’t the prediction is health will decline quickly in the future.
  • Things start to break down in our body as we get older and our risk of becoming ill is greater.


Hot or Not Diet– Katrina Mills

The Nordic Diet

  • Longevity around the world has been measured and recorded in the book ‘Blue Zones’.
  • Nordic diet known for longevity.
  • The Nordic diet is very popular at the moment. Scandinavians have high longevity rates, reduced rates of chronic disease and low obesity rates.
  • They are very active in Sweden even when it’s freezing!
  • Known for their potatoes- staple part of their diet.
  • Healthiest version of the Nordic diet: lots of oily fish (3x/week), whole grains, fruit (mainly berries), lots of canola oil in cooking, root veggies and less red meats and barely any processed food.
  • Large part of the Nordic diet is concerned with seasonality of foods and aiming for quality and organic produce.
  • The Nordic diet is lifestyle based on culture, not a fad diet.
  • Look at what was done traditionally Nordic lifestyle, without rules and restrictions; find most health benefits.
  • Studies show that the Nordic diet may help reduce cholesterol levels and improve weight loss (steady weight loss which is more sustainable).
  • The Nordic diet also been shown to reduce blood pressure in the short and long-term.
  • The Nordic diet is similar to Mediterranean diet but focusing on the foods they have available to them.
  • Eat less red meat and go for best quality lean cuts. Elk and reindeer are their traditional meats! Kangaroo, rabbit and venison are Australia’s equivalent.
  • The Nordic diet encourages eating more herring and mackerel or salmon and tinned sardines. Bones are the best part and high in calcium!
  • Carbohydrates are encouraged! They are very healthy and shouldn’t be avoided. Rye bread is staple of diet- high in fibre and promotes a healthy bowel. Also contains B vitamins and zinc. Ikea sells European-style bread!
  • Veggies encouraged, particularly potatoes and root veggies- they grow naturally there and eating seasonal is important to them. Also lots of green vegetables including cabbage.
  • Berries are the go-to snack for fruit. High in antioxidants (cancer fighting) and they pick them themselves.
  • Canola oil is staple in their cooking. Made from a cool climate crop- they’re eating what their environment gives to them. Monounsaturated fat. We encourage canola or extra virgin olive oil here in Australia.
  • No processed food therefore less additives/preservatives etc. and most of their meals are home-cooked. Even when you go out and choose healthier options, you have no idea how it’s been cooked- most likely a lot more oil, butter, salt used than what you would use at home and the portions are usually much larger!
  • The serving sizes when eating out are much smaller over there.
  • Going to a restaurant and just ordering one meal you really want is much better for you than going to a buffet and eating way too much food! Buffets are not a normal way of eating- you wouldn’t eat enormous amounts of food at home so don’t do it when you eat out!


Supplement Review– Gabrielle Maston

Featuring L-Arginine

  • Explosion of supplements in sports performance arena- this one has taken the stage with the focus on nitric oxide in sport.
  • It’s an amino acid used in the metabolic process to produce nitric oxide, which increases blood flow to muscles and may enhance performance by helping improve endurance.
  • Nitric oxide enhances high-intensity exercise tolerance; delays introduction of lactic acid which helps increase power output and reduce fatigue.
  • Endurance athlete- fatigue makes you slow down and makes muscles move inefficiently.
  • Studies on middle-distance cyclists: beetroot juice (high in nitric oxide)-only need 70mls beetroot juice 2 hours before competing to enhance performance. Also useful for rowers and is being trialled in football teams.
  • Body building: may be useful to improve vascularity and vein appearance of muscles but might be detrimental to training- causes low blood pressure.
  • Taking it during training is useless as an adaptation to weight training- won’t give extra power or reduce fatigue just before you train as it needs a build up effect.
  • L-arginine: pre-cursor to nitric oxide. Powdered-based supplements but nitric oxide is highly volatile and this can’t be packaged! That’s why L-arginine is used as the supplement as it makes nitric oxide and it isn’t volatile. BUT it doesn’t work the same- L-arginine has not shown any cardio or metabolic benefits and no performance benefits. L-arginine does not work!
  • Use beetroot juice, which has natural levels of nitric oxide (only 70mLs) or large amounts of celery or lettuce.



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