5 for Life

29/05/2025

I'm no fan of the 'd' word, but sometimes, it's what people are looking for.
SO. The 'circadian diet': eating at the RIGHT TIME.

Eating at the right time is one of the five pillars of healthy eating in the 5 for Life program. It's based on research dating back at least to the mid-2000s, which has been repeated numerous times since then.

If it's been known about for 20 years, why hasn't it caught on as an incredibly effective way to reach and maintain a healthy weight? No idea... maybe because it doesn't involve special food, cutting out food groups or a 'scarcity' mindset that treats you like a victim or a criminal. Where's the fun in that?!

Eating at the RIGHT TIME quite simply means eating in time with your circadian rhythm. This means EATING EARLY - starting with breakfast and ending with an early last meal (daylight hours and at least 3 hours before bedtime).

The most recent large study was published late last year, and followed 3,000 middle-aged people (40-65). Those who had a longer overnight fast and started their day with an early breakfast generally had lower weight-for-height. The study confirmed findings of many previous studies. Eating this way has also been shown to reduce the risk of cardiovascular disease and diabetes.

If you want to read more about the study, start here: https://scitechdaily.com/researchers-reveal-two-simple-eating-habits-that-lower-weight/

12/05/2025

Thinking of intermittent fasting? It's a really effective - and relatively easy - way to reduce energy intake and change body composition (less fat, without adverse effect on your muscles).

The 'right' way to fast for improving body composition is by doing time-restricted eating (TRE). TRE involves eating during the same 'window' each day, 12 hours or less.

This recent study looked at eating within an 8 hour window. The groups studied did either an early window (begin before 10 am), a later window (start after 1 pm), or chose their own window.

Both the early and late window eaters lost weight, and centimetres from their waist and hips. The 'early' eaters did quite a bit better. The 'choose your own adventurers' didn't do as well, while the control group (normal eating) had little change at all, or gained weight and body fat.
The trial went for just 12 weeks, and the participants were measured again 12 months later. At 12 months, everyone had put on a bit of weight and centimetres since the trial. HOWEVER, the TRE eaters were still significantly in front, as they had only gained a little. And once again, the early eaters did a little better than the late eaters.
These results are in line with what we know, from 'breakfast' studies, about the metabolic benefits of eating early, as well as other studies about eating late - so are not unexpected.

THE BOTTOM LINE?
DO try TRE - preferably 'early' TRE, eating breakfast and finishing ALL eating between 8 - 12 hours later. And do it consistently.
Studies show that there's little difference between an 8 and 10 hour window - and really, as long as you're consistently within 12 hours, you will see a difference.
https://www.eurekalert.org/news-releases/1083112?

15/04/2025

For anyone looking to stop smoking, whether it’s for your bones or any one of the other myriad reasons to stop, I strongly recommend the book ‘Alan Carr’s easy way to stop smoking’.

04/04/2025

Sleep is so essential, yet we often discount it. It’s almost a badge of honour to brag about how you can survive on Little sleep. But it’s not healthy, for just about anybody. Thanks Tracey Yeend - Hormonal, Nutritional & Environmental Health for the share. 

A recent study highlights the significant impact even a single night of sleep deprivation can have on the immune system.

Researchers found that losing just one night's sleep can alter circulating immune cells, particularly monocytes, and promote systemic inflammation, potentially increasing the risk of obesity, diabetes, and heart disease.

The study involved 237 healthy adults and revealed that obese individuals already experienced poorer sleep quality, elevated low-grade inflammation, and increased non-classical monocytes. Strikingly, one night of sleep deprivation in lean volunteers transformed their monocyte profiles to resemble those of obese individuals, a state associated with chronic inflammation.

The lead researcher, Fatema Al-Rashed, emphasizes that modern society's technological advancements and evolving expectations are disrupting sleep patterns and impacting immune health. The researchers advocate for further research into the relationship between sleep deprivation and immune responses and suggest potential interventions like sleep therapies and technology usage guidelines to alleviate these effects.

RESEARCH PAPER 📄
Fatema Al-Rashed et al., "Impact of sleep deprivation on monocyte subclasses and function", The Journal of Immunology (2025)

01/04/2025

I’ve never been a fan of sugar substitutes, and sucralose in particular. This recent study found that it may infect increase appetite and hunger signals in people with obesity. Tame your sweet tooth naturally. Avoid artificial sugar substitutes.
 https://keck.usc.edu/news/calorie-free-sweeteners-can-disrupt-the-brains-appetite-signals/?fbclid=IwZXh0bgNhZW0CMTEAAR0mm9_GchcxJEVy7y4c89TklcYQFgGCcua7IiSBEFQo1RF8tfYEJRLOnCw_aem_dCLg93E5_pSnKhAitPmOoQ

Related News USC study links lack of diversity in Alzheimer’s disease clinical trials to differences in amyloid levels April 17, 2024 New study reveals age-related brain changes influence recovery after […]

01/04/2025

Fantastic news! Let’s hope some meaningful change in the quality of food aimed at infants and toddlers comes of this .

In a major win for children’s health, Food Ministers in Australia and New Zealand have announced they support stronger regulations around baby and toddler foods!

This is a really important step to make sure that these foods are marketed responsibly, and that what they contain supports children's good health and development.

The decision comes after years of advocacy from public health groups and supporters.

We commend Ministers for this decision that puts children’s health and wellbeing first. Now it’s time for the food regulator, Food Standards Australia New Zealand, to ensure these regulations are best practice.

Read our media statement: https://bit.ly/4iOBo9y

01/04/2025

Good reminder here to keep your ground flaxseed in the fridge! Like all nuts and seeds, it does go rancid more quickly than you would expect

A recent 12-week randomized controlled trial investigated the effects of flaxseed powder supplementation on patients with non-alcoholic fatty liver disease (NAFLD). The researchers divided 50 participants into two groups: one received 30 grams of flaxseed powder daily + health education, while the control group received only health education (and no flaxseed).

The researchers reported that the flaxseed group experienced significant improvements, including reduced liver fat content, better liver function, improved body composition, and enhanced lipid metabolism compared to their baseline measurements. Additionally, flaxseed supplementation positively influenced gut microbiota by increasing beneficial bacteria and decreasing harmful ones.

Personally, I've been a fan of flaxseed meal (ground flaxseeds) for years. I store them in my refrigerator and add them to smoothies for additional fiber. Check with your healthcare practitioner whether flaxseed meal would be a beneficial addition to your daily diet.

01/04/2025

30/03/2025

Coles Supermarkets Australia have updated their recall of the above products. The products have been available for sale in Coles Supermarkets and Coles Local stores and through Coles Online in QLD, NSW, ACT, VIC and TAS.

Any products marked below with an asterisk (*) have also been sold in SA & NT.

Date Marking: All use by dates up to and including 09/04/2025

Coles Spinach 60g, 120g, 280g, 400g
Coles Family Mix Stir Fry 400g *
Coles Spinach and Kale 300g *
Coles Spinach and Rocket 60g, 120g
Coles Beetslaw 320g *
Coles 4 Leaf Blend 200g
Coles 4 Leaf Mix 120g
Coles Kitchen Pesto Risoni 190g
Coles Kitchen Egg and Spinach 100g
Coles Baby Leaf & Beet Blend 150g *
Coles Baby Leaf Blend 300g *
Coles Mixed Leaf Garden Salad 180g *
Coles Mediterranean Style Bowl 185g *
Coles Beetslaw Bowl 180g
Coles Sweet Potato Superfood Bowl 180g *
Coles Roasted Pumpkin, Feta and Walnut Salad 265g
Coles Kitchen Green Goddess Salad 300g

Problem:
Potential Microbial (STEC) contamination.

For more information visit https://www.foodstandards.gov.au/food-recalls/recall-alert

29/03/2025

Great advice to avoid falls! But definitely add this one - work on your balance. Practice standing on 1 foot for at least ten seconds (then swap sides) each day, and work up from there. Close your eyes while you do this for some extra challenge! Consistent Yoga practice is absolutely fantastic for improving balance.

28/03/2025

Hands up if you think oats are high in protein?

I’m always surprised at the number of people who think that oats are high in protein, and that therefore a breakfast of oats is a great way to start the day.

Oats have less protein than some other grains - e.g. wheat, wild rice or spelt. And grains aren't high in protein to start with.

Half a cup of oats – the recommended serving size, and enough to make a hearty porridge - has just 6 g of protein. If you have it with a cup of cow's milk, that’s another 6 g of protein. But 12 g of protein does not make a sufficient breakfast! Even adding a cup of very milky coffee, you'll be lucky to make it to 18 g.
(I'm talking cow's milk here - most plant milk substitutes are very low in protein).

So if you really want to eat oats (and yes, they’re a good source of fibre, as well as having that ‘comfort’ factor), you need to pair them with a *lot more*.

A home-made Bircher-style muesli will edge you just up to 20 g protein. This is the bare minimum for a meal:
> ½ cup oats
> ½ cup low fat plain Greek yoghurt (low fat yoghurt is higher in protein – and no, it’s NOT true that there are more carbs or sugar in low fat dairy than full fat)
> ½ cup milk
> 1 tablespoon of chia seeds (1 tablespoon
> 10 almonds, skin on and chopped, and a sprinkle of dried coconut

Or… you could have two eggs on a piece of wholegrain bread with 10 almonds. If you also add a serve of veggies to your eggs (and you should aim to have veg at breakfast every day), add another couple of grams of protein. Have quarter of a cup of baked beans with those eggs on toast and gain another 2 grams, and a breakfast that will last until lunchtime.

For more tips on how much protein you need, and how to get it, read 5 for Life: Healthy Ways for Healthy Weight. It's available at any online bookseller, at your local library, or buy direct from 5forlife.com.au.

27/03/2025

Whoops! Here’s a product that’s pretty commonly bought, including in my household, although not from Coles. Contaminated wash water in salad leaves is a real thing. Please check your fridge! 

Food Recall Alert – Coles - Various mixed salad leaves

Coles Supermarkets Australia are conducting a recall of the above products. The products have been available for sale in Coles Supermarkets and Coles Local stores and through Coles Online in Queensland and Northern New South Wales.

Date Marking: Use by 27/03/2025 and 28/03/2025

The recall is due to potential microbial (STEC) contamination

For more information see: https://www.foodstandards.gov.au/industry/foodrecalls/recalls/Pages/default.aspx