GUEST BLOG: Running, Running… Running out of Iron

As an obsessed runner, I know first hand that the effects of iron deficiency can hit hard… Particularly if you’re busting your guts to achieve health and fitness goals!

With iron deficiency, simple everyday activities like ascending a flight of stairs can feel like a gruelling climb to the peak of Mt Everest, (lack of oxygen and all!).

Not to mention the negative impacts on training!

Speed training feels more like lumbering through an atmosphere made of viscous honey, with no improvements to be seen in time trials; while long runs are followed by hours in a semi-comatose state on the couch.

This makes sense when we think about the roles of iron in the body, which include (but are not limited to) oxygen transport, red blood cell production and involvement in energy production systems.

The effects of iron deficiency are compounded by fitness training.

This is because training causes:

1. Increased iron requirements: Red cell production is increased, with increased blood use by the tissues.
2. Increased iron losses through sweat, blood, urine and the digestive tract. As a runner, red blood cells are lost through “haemolysis” as blood cells break apart with every foot strike.

So – what can you do to boost iron levels?

One answer (and my favourite reply) is FOOD!

There are two types of iron found in food:

-          Haem iron - found in animal foods such as red meat, poultry and seafood. Haem iron has far better absorption (around 15-18%).

-          Non-haem iron - found in legumes, some green veggies, dried fruits, nuts and fortified breakfast cereals. Non-haem iron is less well absorbed (<5%)

Image: Absorption of haem iron vs. non-haem iron

Becoming an “Iron”-Man/Woman: Top 4 Tips!

1. Be a Mindful Meat-Eater
   Eating lean red meat 3-4 times a week is a great way to meet your iron requirements. Good options include kangaroo, beef, veal and lamb.
   
   OR….
   
   
2. Be a Vigilant Vegetarian
   If vegetarian (or prefer a plant based diet) – make an extra effort to eat iron-rich plant foods regularly. Experiment with legumes and nuts, and choose fortified breakfast cereals
   
   
3. Avoid drinking tea or coffee within 30 minutes of meals.
   The tannins in these drinks can inhibit iron absorption.
   
   
4. Add vitamin C-rich foods to meals.
   This can increase iron absorption by up to four-fold! Examples include citrus fruits, green leafy vegetables and chilli.
   
   

Talk to your doctor and dietitian for more advice. Supplements may be recommended for some individuals.

Dominique is an Accredited Practicing Dietitian (APD), medically diagnosed coeliac, avid trail runner, and self-confessed peanut butter addict. You can follow her story on Instagram: @free.dom02

Sunshine Coast Dietetics: Macros: Count 'em or Count Me Out?

As a sports dietitian, people often ask me about counting macronutrients or ‘macros’.

When I say macros, I am talking about the amount of carbohydrate, protein and fat consumed in a day (or sometimes a meal). To give you an example, yesterday I consumed 250g carbs, 108g protein and 76g fat. This means I received 49% energy from carbs, 20% from protein and 31% from fat (due to fat being higher in energy content). Though these numbers tell you nothing about the quality of my diet during the day. FYI I could have had 1 ¼ Cups sugar to get that carb intake (though I didn’t).

Why are Macro’s important?

Different training regimes require different macro distribution. The most important factor being the amount of endurance exercise someone is participating in. Endurance exercise requires a greater quantity of carbohydrate to perform. For example a 70kg elite Ironman triathlete during heavy training may require upwards of 560g carb/day. This is only a ballpark figure though it highlights the importance of macros. After we have that carb figure we can then provide guidance on adequate protein, with the remainder of energy being from fats.

For someone interested in muscle gains, focusing on having sufficient protein intake (without going overboard) would be the first port of call. Then ensuring they have enough carbs to get through their sessions, with the remainder being from fat. In these cases it is important to have knowledge about specific macros, more for ensuring minimum requirements of these specific macros are being met.

Why macros aren’t important

Providing someone with a set macro schedule, for example 33% Carb/33% Protein/33% Fat, without understanding their energy requirements, exercise program and personal preferences can be counterproductive. As discussed above, more important is the amounts of specific macronutrients. Sports dietitians have moved away from macro schedules and prefer a much more individualised and periodised nutrition strategy, focusing on the requirements of training. Furthermore, there is always flexibility in macros to address personal preferences.

As suggested above, macros also don’t provide an idea of diet quality. While most people are able to choose protein foods to fit into their macro requirements, fats and carbohydrates are another matter.  Sometimes focusing too much on the % macros will reduce your range of foods, which can compromise vitamin and mineral intake. Yes ‘my only veg is broccoli’ friends, I am talking about you.

What does this mean for you?

In a nutshell; having an idea on the specific macronutrients for your training/exercise/sport and how to obtain them is important. Focusing too much on numbers without consideration for the quality of your diet can be counterproductive. Finally, everyone has individual dietary preferences and it is always important to incorporate those in any meal plan.

Happy eating.

Peter Herzig, AccSD, APD

Sunshine Coast Dietetics 
Facebook: www.facebook.com/SCDietetics
Snapchat: @dietitianlife 

GUEST BLOG: Why Diets Don't Work

The word ‘diet’ automatically initiates a form of restrictive eating in order to lose weight – As far as it goes YES you will lose weight when you go on a ‘diet’ but in 95% of scenarios by using this method alone you will regain back that weight plus some. WHY? Because it is a temporary fix for a long term outcome, meaning it won’t sustain you in the long term due to it usually restricting certain macronutrients which are essential for proper functioning in the body.  Here is a few key points on why diets don’t work:

·         Not only can fad diets be harmful to your wellbeing but they usually lack essential nutrients for our functioning and even worse THEY TEACH YOU NOTHING ABOUT HEALTHY EATING AS A WHOLE!

·         And then there’s the BS marketing of “diet” products, but if you read the fine print closely it usually suggests a healthy diet and exercise for best results – in other words, if you eat well and exercise regularly you don’t need this magic potion but buy it anyway! SKIP THE CRAP – STOP WASTING YOUR MONEY and just commit to a healthier lifestyle to see the results. 

·         There is nothing wrong with wanting to lose weight, but don’t go crazy in developing bad habits such as trying fad diets or skipping meals because these are just unhealthy and unmethodical to your wellbeing, both physically and emotionally.  Simply start by controlling portion sizes and perhaps cutting back on your “must haves” such as chocolate or soft drink, halve it then halve it again, this is an excellent start to developing a healthy habit to weight loss, the best thing you can do is LOSE THE DIET MINDSET!

Yes it sounds cliché and no it’s not the answer you were probably hoping for but I can guarantee you, skipping the diets and investing in your health and wellbeing will be the best thing that will yield the results you so truly desire.

Gemma is a Personal Trainer & Nutrition Coach based on the Sunshine Coast.  Offering online coaching in both fitness and nutrition to suit your lifestyle or in person via arrangement. 

If you’re sick of the vicious dieting cycle there is a special offer for a limited 10 spots for my 16 week nutrition program at 40% OFF.  This will teach you how to understand nutrition, flexible dieting and it will be customized to your energy needs.  If you’re interested contact me directly via email: gemmaricept@outlook.com

If you have any further questions I’d be more than happy to answer them over on my Facebook or Instagram page – feel free to connect with me for fitness and nutrition tips and advice.

Facebook: www.facebook.com/getrealphysiques

Instagram: @getreal_physiques

YouTube: https://www.youtube.com/channel/UCw7c_ER2rQFLgXOA1m48lQg

Snapchat: https://www.snapchat.com/add/gemmaricept  

Sunshine Coast Dietetics: Tips for Children Who Are Fussy Eaters

Feeding children can be one of the hardest tasks a parent undertakes, particularly with today’s vast range of colourful and highly-flavoured food, complete with superheroes adorning the packaging. Most children are likely to become ‘fussy’ at some stage in their development, whether it is picking at their food, pushing away their plate, eating only a few of their favourite foods, or flat out refusing meals. In these cases, GPs are likely to be one of the first ports of call for parents who are desperate to get their little ones to eat.  Accredited Practising Dietitians recommend a few tips to help parents manage children’s food fussiness.

Do not beg or push children to eat

Studies have indicated that when parents insist their children eat particular vegetables, a dislike of those foods they have been ‘forced’ to eat often continues into their adulthood. A better option is to present children with a range of vegetables on their plate (including some they like), and sit with them to enjoy dinner quietly, not interrupting or coaxing them into eating. Whether they choose to eat it is up to them, but it is important to keep offering a range of vegetables from which they can choose, including those that have been refused previously.

Do not offer dessert as a reward

Sweet foods are easy to eat and very palatable for children. This can, in turn, give the message that savoury foods are less enjoyable. It is okay to provide dessert foods as part of a family meal, but not as a mechanism for encouraging a child to eat.

Do not praise children for eating

Eating is and should be a pleasurable experience, unless there are other issues, such as food allergies or intolerances, present. Praising children for a behaviour that is natural can lead to the need for ongoing encouragement and praise for every meal and snack.

What else can parents do?

It is helpful to be a good role model and enjoy meals with children. Children are likely to eat the foods that their parents eat on a daily basis, so encouraging parents to regularly eat healthy foods in front of their children is crucial to uptake and acceptance of these foods. This approach teaches the child the food is safe and part of normal, everyday nutrition. Enjoying meals together has a positive impact on children’s health, particularly those of school age. It increases intake of vegetables, fruit and dairy foods, and decreases consumption of unhealthy foods.

While eating every meal together may not be realistic, increased benefit is seen with more meals shared. Encouraging children to play with the food, either with a utensil or with their hands, and to get messy, can be helpful. They should gradually put some in their mouth and may spit back out, but that is a step closer to eating and enjoying that food.

Some other key pointers that can be offered to parents include:

• Turning off the television and other distractions

• Leaving children to eat in peace (keeping an eye from a distance)

• Letting children make some mess

• Mixing foods they already like with some they don’t

• Making sure their feet are always supported while eating

• Focusing on weekly, rather than daily, intake (children will have days where they eat more or less)

• Serving dinner foods at lunch time – this may help if they are tired at the end of the day

• Making sure they are not drinking too much milk (no more than 600 ml per day)

Peta Adams

Sunshine Coast Dietetics
Facebook: www.facebook.com/SCDietetics
Snapchat: @dietitianlife 

Sunshine Coast Dietetics: Super Size Down

 We have all seen Super Size Me, the 2004 doco that taught us that maybe extra large fries with ‘that’ is not the way to go. Morgan Spurlock ate exclusively from the McDonald’s super sized menu for a month and in the process, his weight ballooned, energy levels plummeted and he had some overall, pretty terrifying side effects.

So how important is it to be conscious of not only what, but how much is on our plate?
It’s difficult to avoid over eating when restaurants offer meals that contain enough energy (kilojoules) for an entire day’s intake. It’s difficult at home too. The size of dinner plates, muffin tins and pizza pans have all grown.

Portion awareness is not only important for those that want to manage their health or lose a few kilos, it is an underrated skill that can benefit us all. Portion control is something that takes practice, but can help you lose weight and ultimately prevent chronic diseases like Type 2 Diabetes and Cardiovascular disease.

If you’re wanting to maintain your weight or successfully lose a few kilos, here are some handy tips to keep your portions in check.

1.    Do not skip meals
If you’re starving after missing breaky or lunch you are more likely to binge on a larger and more energy dense meal later on. If you are guilty of this, plan out your meals to fit in with your schedule.

2.    Use smaller plates

Studies have found that the size of your plate can impact how much you eat. Switch to a smaller plate and the optical illusion of a fuller plate will help to cut down on your portions.

Two plates with the exact same serve of food. Your plate will look fuller and you will be eating less.


3.    Be restaurant savvy
This can be difficult as you don’t exactly know the portion of your meal until it is sitting right in front of you. Choose options that have a portion of lean meat and vegetables and don’t be afraid to eat half of the meal and take the other half home.


4.    Slow down and skip a second serving
Enjoy a carefully portioned meal by putting your fork down between each bite. Even take a sip of water between every few bites. This will help you be more aware of your satiety and maybe prevent an unnecessary second helping.

We all love food, and everyone is guilty of over-eating every now and then. But if we make the habit of watching the portions of our meals, your weight and health will handle itself.

The Sunshine Coast Dietetics Team
Facebook: www.facebook.com/SCDietetics
Snapchat: @dietitianlife 

Paul's Body Engineering: Sugar & Snacking

In simple terms, sugar is a part of everyday life. Sugar can be found in nearly everything we eat and drink, and is a major contributor to the current obesity epidemic. Sugar can impact our lives in so many ways, especially when consumed in excess.

 

So how do we reduce our sugar intake?
It is harder than one would think. A simple diet with the reduction of sugar is not that easy to maintain. For years and years, without as much knowledge as we have now, we have consumed copious amounts of processed sugar in our foods and drinks. Through years of this consumption, we have developed, over time, a primal addiction to sugar. Trying to simply cut it out of one’s diet completely is very difficult to do and even more difficult to maintain over a longer period of time. Therefore, simple reductions and changes in one’s diet is the best approach to reducing your sugar intake.

 

For example, cutting down on soft drinks, chosing clean cereal options over packet cereal, including more fruits and vegetables in your diet and less canned produce.
Another example, if you are a coffee drinker and have two cups on average per day with one teaspoon of sugar per cup, that equates to 14 teaspoons of sugar per week. Swap each teaspoon of sugar for a natural sweetener and you have immediately reduced your sugar intake by 56 teaspoons per month. It is the simple changes that you can make in your diet that will inevitably create a healthy and more energetic lifestyle.

 

We all fall victim to searching for those late night or mid-morning sugar hits (i.e snacks) and it is these snacks that cause our sugar intake for each day to exceed any limitation we may have intentionally set for ourselves. Therefore, in order to avoid these temptations follow some simple rules;

• When you have finished dinner and any desert brush your teeth.
• If you feel the need to snack and don’t have a healthy option available have a big drink of water, cup of tea or coffee and go for a walk.
• Always distract yourself with chores, tasks etc when you feel the need to snack.
• Always swap chocolate, chips etc for healthier options such as rice cakes, greek yoghurt, homemade protein balls etc.
• Support a healthy diet with regular exercise. If you should indulge do an extra session to make up for it.

 

Education is key when it comes to sugar.

 

Sugar is a carbohydrate. On all packaged groceries bought from a supermarket is a nutritional chart that identifies how many carbohydrates are in each product. To ensure you buy the healthiest version of the product you desire, look over each of the nutritional charts to see which one has the lowest carbohydrate content. Obviously quality products should supersede the ‘cheap and nasty’ however once you have done this a few times with your regular shopping you will start to learn what products are cleaner than others thus removing excess sugar from your weekly diet.

Again it is the simple changes that can be made that will make a huge long term difference in your diet and your family’s diet. The less sugar in your diet now, the better your health long term.

Paul Hooper
Paul's Body Engineering

Email: paul@paulsbodyengineering.com

Phone: 0466 587 643

Facebook: www.facebook.com/paulsbodyengineering

Website: www.paulsbodyengineering.com

Instagram: @paulsbodyengineering

AmSo Fit and Healthy (Danica): Protein

Protein. It seems to be common knowledge now that if you train, you need protein. But what doesn’t seem to be understood is what we need it for, how much we actually need and where we can get it from.


Why is protein important?
Protein is made up by long chains of amino acids, some of which the body can make itself, but others must come from foods and are consequently known as ‘essential amino acids’. The body takes these chains of amino acids, breaks them down, separates them and restructures them to become body proteins and uses them for a number of things, including:

• Transporting oxygen around the body (heard of haemoglobin?)
• Building bones, tissue and cartilage
• Creating hormones and enzymes
• Repairing tissues
• Source of energy

How much protein is enough?
You’d be surprised to know, based on the current hype around protein, that you don’t really need a lot. An 80kg male needs little more than 65g of protein each day and a 65kg female less than 50g. Now these amounts are based on every day healthy adults (19-70years) and requirements will increase based on the amount and type of exercise you’re doing but with most people meeting or exceeding their daily requirements already, it’s not that much extra. Think about the rump steak you’d have at the local pub, sometimes around 300g yeah? Well that one steak, without anything else, will give you over 70g of protein. More than enough for the average person for the whole day!

Now you’re probably thinking that eating more protein, especially after a high intensity strength session, means more gains and bigger muscles. This isn’t the case. After a session, the body can only use 20-25g of high quality protein to repair and build muscle, any more than that provides excess energy which can lead to excess weight gain.
But this doesn’t mean that you have one protein filled meal/snack after your workout and then forget about it. After a high intensity workout, body protein breakdown is elevated within the next 24 hours while the building of body proteins remains priority for 48 hours. What this means then is that if you’re doing regular strength sessions, your protein intake should be well distributed throughout each day for the whole week.


Where do we get protein from?
Protein shakes yeah? Well if you’re an elite athlete and you’re struggling to meet all you requirements from food alone then yes, protein shakes are for you. But for the everyday person, why spend loads of money on supplements that often taste like sh*t when you could just eat delicious real food?!

Instead of getting your 20-25g of protein after your workout from a scoop of protein powder, you could have a bowl of Greek yoghurt with nuts, seeds and fruit. Or a delicious peanut butter and banana smoothie. Or even a tin of tuna on crackers. All will give you the required amount of protein but plenty of other useful nutrients. People often forget about carbohydrates in their post-workout snack but it’s important to replenish the glycogen stores that are burnt for energy in exercise and eating carbohydrates can do that. 


Take home messages
Protein is a controversial topic these days and one that could be discussed at length for hours. Keep an eye out for future AmSo Fit & Healthy blog posts that will dig a little deeper but for now, remember:

• Protein is essential for more than just building and repairing muscles
• Most of us are already getting enough protein on a daily basis
• More intense exercise will increase the need for protein but not by a lot
• Protein supplements are okay to have if you can afford them, if you like them and if you’re not already meeting your daily protein requirements

 REMEMBER: excess protein = excess energy = excess weight gain

- Danica

AmSo Fit & Healthy - Student Dietitian

0458 001 848 | danica@amsofitandhealthy.com.au

www.amsofitandhealthy.com.au | facebook.com/amsofitandhealthy

Instagram@amsofitandhealthy

DISCLAIMER: Recommendations for requirements made in this blog post are based on Nutrient Reference Values for Australia and New Zealand (NRVs) and are designed for healthy adults. Requirements will change based on a number of factors. Contact Danica for more information or a Sports Dietitian for your individual needs.

Amso Fit and Healthy (Danica): AmSo Fit & Healthy’s Guide To Superfoods!

 

 

'Superfoods' are inevitable. Throughout history we have grown to accept that some new product, herb, fad will pop up and grab everyone’s attention as a quick fix for good health. I’m not saying that there’s not merit behind them, some of them evoke a healthy shift in people by getting them to eat healthier foods. What I’m getting at, and have done so in other posts, is that a lot of these "superfoods" have no science to back them and just become over marketed and over-priced rubbish that can be replaced by more conventional and more affordable foods.

Our aim at AmSo Fit & Healthy is to get our clients to develop a healthy relationship with food and avoid quick-fix diet fads and avoid spending crazy amounts of money when they’re considering weight loss. We want our clients to enjoy eating real food. If you’re looking for cheap and realistic alternatives, or everyday heroes, for these crazy superfoods – you’re in the right place!

Remember that most of the "superfoods" out there are no better than the everyday foods, they’re a lot more expensive and a lot harder to find. Save yourself some money and enjoy those everyday heroes!

- Danica

info@amsofitandhealthy.com.au | facebook.com/amsofitandhealthy
instagram@amsofitandhealthy | #amsofitandhealthy
www.amsofitandhealthy.com.au


 　

Amso Fit and Healthy (Danica): Why ‘Clean-Eating’ Should be Considered a Swear Word

What is "clean-eating"? To this day, there is still no clear definition of what clean eating is. General consensus however suggests that clean-eating is following a diet that contains no or only minimally processed foods with no harmful chemicals. Sounds good? If the focus of the term "clean-eating" was just on eating healthy, then yes, it would be perfect and everyone could stick with it. Unfortunately, this isn’t always the case. What the term does however, is instil a sense of fear surrounding food and what’s being eaten. It develops a mentality of restrictive eating in its’ followers, delivering false hope by overlooking the inevitable "slip-ups" and lacking the ability to be sustained long-term. As a result, people develop a poor relationship with food, one that can see clean-eaters becoming consumed by eating clean, becoming "too healthy".

You’re sitting there, reading this, wondering how eating "too healthy" could be a problem, right? Sounds a little too strange to be true I’m sure. What has happened though is that with the rise of such trends as the clean eating movement, so too has the increased recognition of a condition known as "orthorexia".

The term literally translates to a "fixation on righteous eating". What starts off as a seemingly harm-free attempt at healthy eating quickly turns to an unhealthy fixation on the purity, quality and quantity of foods eaten and how to deal with inevitable ‘slip-ups’. This truly dedicated style of eating is difficult to persevere with, becoming incredibly restrictive in regards to the variety of foods eaten and calories consumed, too restrictive in a lot of instances. Ironically, the health of someone with orthorexia suffers, considering they were completely dedicated to healthy eating.

While this is an extreme example of what can, and does, happen when clean-eating goes wrong, it does further highlight that this dieting mentality is unrealistic, unsustainable and in some cases unhealthy.

So what’s AmSo Fit & Healthy’s answer to healthy eating? Following a more holistic approach, one that encompasses all things that lead to a healthy relationship with food.
ä Don’t fear food
Food is not something to be afraid of. It’s what we need to fuel our body to do all of the amazing things it does. Food anxiety and restrictive eating is not good for the body or the mind. Fad diets try to suck you in and make you scared to eat, check out our previous blog post "" for tips on how to avoid these scams.
ä Simple meal-prep
Do you find that you’re reaching for chocolate bar, cakes or biscuits when you’re hungry because you don’t have the time to make or sit down to eat something healthy? Meal-prep is a wonderful thing, not to just be used by gym junkies and body builders but something that us mere mortals can take up. Compile your favourite and some new recipes to try for the week, write yourself a grocery list, allowing yourself a treat, and get prepping. It may just mean that you chop up your vegies and have them ready to be used throughout the week, or you cook up some meals and put them in the freezer, ready to grab on the go. Whatever you can do to make your life a little easier and entice you to grab something healthier for lunch or the 3pm snack.
ä Maintain a healthy balance of food
Aim for your 5 serves of vegetables (1 serve = 1 cup of salad or ½ cup cooked) and 2 serves of fruit (1 serve = 1 medium piece). Enjoy these in a wide variety of colour – the more colour the better. Don’t be afraid of carbs – go for wholegrain options that fill you up and fuel your body for longer. Eat lean meats, the size of your palm. Have oily fish 2-3 times per week – salmon, mackerel or sardines. Try a meat-free night by swapping the steak for lentils – delicious in a curry. Go for reduced-fat dairy – stick with milk in your coffee, not butter. And have a piece of cake. Don’t punish yourself for having a "naughty" treat, but keep in mind that it is a treat – enjoy every mouthful.
ä Create a healthy eating environment
This doesn’t mean throwing out all of the treats in the house. It means to make your eating experiences positive ones by control the environment around you, incorporating ideas from mindful eating, as discussed below. Switch off the T.V, let some fresh air in and eat with friends or loved ones. Take time between mouthfuls to catch up, talk about you day, chat about the foods you are eating and the flavours of each dish. When cooking dinner, pay attention to all of the ingredients your putting in. Smell the herbs and spices, taste the veggies before you put them into the dish and see if you can find those flavours when you’re eating the finished dish.
ä Practice a bit of mindful eating
I know it may sound a little "wanky" but there is some pretty strong evidence that suggests that paying attention to the food that goes into your mouth has positive impacts on your physical and mental health. Mindfully eating requires you to focus on the colours, smells, textures, flavours, temperatures and sounds of the foods you eat, developing a true appreciation for the experience of eating food both inside and outside of the body. The opposite, "mindless eating", is shown to have connections with overeating, stress and increased anxiety according to growing research. You can practice a little mindful eating/drinking each day with your first cup of tea or coffee. Take time during your first 4 sips to really understand the flavours, the smells, the warmth and effects of caffeine. By being more aware you will come to understand and recognise physical hunger and fullness cues which will help you decide when you really need to begin and finish eating. For more information, check out: https://www.eatingdisorders.org.au/docman/fact-sheets/234-fact-sheet-mindful-eating

Enjoy your food and enjoy the company of others and you will develop a happy and healthy relationship with your food. If you find that you’re struggling with your relationship with food, reach out for help. While orthorexia is not yet considered an eating disorder like anorexia nervosa or bulimia, it is still a health concern and one that needs to be addressed. If you would like to learn more about mindful eating or how to develop a healthy food relationship, I’m here to help, just send me a message or give me a call and we’ll have you and your food becoming best friends!
- Danica

AmSo Fit & Healthy
facebook.com/amsofitandhealthy
Instagram @amsofitandhealthy
www.amsofitandhealthy.com.au
ben@amsofitandhealthy.com.au | 0405 268 619
danica@amsofitandhealthy.com.au | 0458 001 848