SLEEP More, WEIGH Less

Did you know that under-sleeping can lead to poor performance and impaired judgement and has also been linked to depression, obesity, diabetes and hypertension. A new study of 1,200 people showed that the average Australian adult gets less than seven hours sleep a night, below the seven to eight hours recommended by sleep experts.

A study by Columbia University, found people who slept four hours or less per night were 73% more likely to be overweight or obese. Also, people who habitually slept for five hours had 15% more ghrelin, a hormone which increases feelings of hunger, than those who slept for eight hours. Those who slept for less time were also found to have 15% less leptin, a hormone which suppresses appetite. "These differences are likely to increase appetite, and therefore contribute to obesity" Dr Taheri states. The subjects in the study also tended to eat more sweet and starchy foods when sleep was cut short.

While research continues, sleep still remains one of the body's most mysterious processes. We do know that sleep is absolutely necessary for survival and even occasional sleeping problems can make daily life feel more stressful or cause you to be less productive. Sleep loss also affects growth hormone secretion that is linked to obesity and impairs the body's ability to use insulin, which can lead to the onset of diabetes. It is paramount that we discover more about this activity where we spend a third of our lives - sleeping.

There are prescriptions and non-prescription drugs, herbs, remedies, technologies, etc that may help you get a good night's sleep. Some work for some and not for others.

Here are some tips you can try at home tonight. These tips are intended for the average adult, but not necessarily for children or persons experiencing medical problems:

• Imagining - Think of a hammock - you're up off the ground, wrapped in a cocoon of comfort, swaying gently in the open air. The sun is warm on your face and there's a cool breeze blowing you back and forth. This visualisation helps you "see" what the reward for sleeping will be, getting you more in the mood to sleep. Visualisation has proved helpful in developing the appropriate brain wave patterns for sleep.
• Magnesium - Has a calming effect on the nervous system. It is part of bones and cells, especially the smooth cells of arteries, and assists in the absorption of calcium and potassium. Over 300 enzymes in our body need magnesium to function properly. It is so important, that the brain stores a "safety supply" to have in the event of a drop in the magnesium reserves.
• Nutmeg - Grind fresh nutmeg and serve it with warm low fat milk and a touch of honey. Milk is naturally high in calcium and rich in tryptophan; together they can be a powerful tranquilizer (and very delicious).
• Hot foot baths - In the Eastern World, a hot foot bath is a traditional remedy; it draws blood from the brain to calm a racing mind. Try soaking your feet in a hot bath with a cupful of Epsom salts and a few drops of lavender essential oil, which will soothe you. Your feet absorb the magnesium from the Epsom salts and relax you further.
• Stomach rub - Soothes down the digestive system and helps bring about deeper relaxation. Lie on your back and place your hand on your belly button. Begin to make small circles in a clockwise direction as you gently glide your hand over your stomach. Let your circles gradually become bigger and bigger. When your circles reach the outside of your stomach, gradually reduce their size until you are back at your belly button again. Reverse the direction; repeat the whole series with your other hand and do this several times. Doing this with lavender oil can create an even more relaxing experience.
• Listening to an audio book - The brain works like a tape player - with one main auditory loop that processes words. If you fill that loop with an interesting book, there's no room for your own worrisome internal narrative. Especially helpful for those who have continuous thoughts running through their heads.
• Deep breathing - Take a deep breath in then slowly release out - focussing on your breathing causes your mind to get distracted from your worries and focussed on your breathing. Doing this for a few minutes can relax your mind and help you get a more peaceful sleep.
• Turn it off - Sleep experts suggest refraining from doing work, watching television, or being on the computer at least an hour before bed time. This allows your brain to start to 'wind down'.

Gangwisch. D, Malaspina. D, Boden-Albala. B, (2005) Inadequate Sleep as a Risk Factor for Obesity: Analyses of the NHANES I; COlumbia University, College of Physicians and Surgeons, New York, NY.

Taheri. S, Lin. L, Austin. D, Young. T, Mignot. E, (2004) Short Sleep Duration is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. PLos Med 1(3): e62. doi:10.1371/journal.pmed.0010062.

Major Fast Food Outlets Required to Disclose the Number of Calories in their Food by 2012.

Businesses with more than 200 outlets across Australia, or with 50 in Victoria, will have to display the amount of calories in their food under new Victorian State Government legislation by 2012.

As people order their Big Mac or bucket of crispy chicken, they will be able to see on the menu or on the display board how many kilojoules come with it. (Note: 1 calorie equals 4.2 kilojoules).

Victorian Premier John Brumby says his government is making it compulsory to display the details in a bid to cut down the rate of diabetes and obesity.

'The reason we are doing this is because we have a runaway epidemic in Victoria, right across Australia, particularly with diabetes,' Mr Brumby told reporters.

He said there are up to 270,000 Victorians with diabetes, with a further 20,000 becoming diabetic every year.

'This is a runaway train and we need to drag it back - the best way is by healthier eating and giving consumers information about their eating choices.' Mr Brumby said.

'Many people don't realise that if you eat a big hamburger, with a big coke and a big bag of chips that will be around half of your daily food intake.'

'Many people also don't realise the calories in a large Coke, almost 1,000kj or 20 teaspoonfuls of sugar.' Mr Brumby continued.

Health groups also support the move.

VicHealth Chief Executive Officer, Todd Harper said the plan was likely to be followed by other states.

'I have no doubt it will be popular initiative with consumers and hope that fast food outlets that fall under the threshold will voluntarily adopt it.' Mr Harper said.

'Until now, fast food companies have managed to keep kilojoule counters out of their displays but the time has come to put health first.'

Jane Martin, Senior Policy Adviser for the Obesity Policy Coalition, says clearer labelling on menus will help consumers 'sort the fat from fiction at a glance.'

'Many consumers would be surprised to find that some seemingly innocuous items such as frappes and smoothies contain one quarter of an adult's recommended daily energy intake,' Ms Martin said in a statement.

'To make matters worse many products with healthy sounding names are at the top of the worst offenders list.'

She says some of the highest kilojoule products have names such as Blueberry Blast, Garden Goodness and Green Tea Venti.

'While some of these products contain valuable nutrients, few people would realise that there's less than a 100 kilojoules difference between a Big Mac and the McDonald's Crispy Chicken Caesar Salad,' she said.

Story courtesy of Bigpond News.

Modifiable Risk Factors that Explain 90% of Stroke Risk! ‘Interstroke Study’

A modifiable risk factor is a health risk which is in your control. Age, gender and genetics are non-modifiable factors as we cannot change them. A modifiable risk factor however, can be eliminated with the correct lifestyle.

A recent study of 6,000 people from 22 countries called 'Interstroke' evaluated risk factors of stroke. The study showed that 10 risk factors are associated with 90% of the incidence of stroke and that most of these can be changed by lifestyle.

A stroke can be devastating resulting in death or a lifetime of physical impairment. The good news from this study is that many strokes can be predicted and the resultant burden of the disease reduced by following certain measures. Of the modifiable risk factors, blood pressure (hypertension) control was identified as the most important.

Five modifiable risk factors of hypertension, current smoking, abdominal obesity, diet and physical activity accounted for 80% of stroke.

When additional risk factors such as having Type 2 Diabetes, a high alcohol intake, psychosocial issues, abnormal apoliproprotein ratios and cardiac causes (such atrial fibrillation or flutter, previous myocardial infarction or valve disease) are taken into account these 10 risk factors account for 90% of the risk of stroke (1).

The following are key strategies for significantly reducing the risk of stroke:

• Maintain a healthy weight
• Limit your salt, processed and takeaway food intake
  
• Eat a balanced diet of vegetables, fruit, fish, poultry, meat, nuts and seeds, low fat dairy and whole grain carbohydrates
  
• Limit alcohol intake. Aim for no more than 2 standard drinks per day
  
• Go to your GP for a check up regularly
  
• Monitor your cholesterol levels
  
• Quit smoking
  
• Measure your waist regularly
  
• Exercise daily - aim for at least 30 minutes
  
• Get treatment for depression or stress

Unlike cardiac disease where there can be a lifetime of medication in order to reduce risk factors, the above strategies are all about leading a healthy lifestyle and that is free.

(1) O'Donnell. M. J, Xavier. D, Liu L, et al. Risk factors for ischemic and intracerebal haemorrhagic stroke in 22 countries (The Interstroke Study): Lancet 2010; DOI: 10.1016/S01140-6736(10)60834-3. Available at: http://www.thelancet.com/

Weight Loss Improves Immunity: New Study

By losing just six kilograms obese people can prevent and even reverse the effects of Type 2 Diabetes and coronary artery disease, according to a new study by the Garvan Institute.

Excess body fat triggers the production of immune cells that attack the body instead of their usual function: protecting it. These altered immune cells can harden the arteries and cause Type 2 Diabetes. But the good news is that by losing as little as six kilograms, obese people can reduce the level of these damaging immune cells in their body to the same levels found in lean people.

So you don’t have to lose lots of weight to reduce your health risks - and there is a cheaper way to boost your immune system than buying expensive antioxidants and fish oil supplements. A loss of six kilograms may just be enough.

Are You Getting Enough Sleep to Lose Weight?

In the last 40 years, the average duration of nightly sleep has decreased by 1-2 hours (1), a time during which the number of people classified as overweight or obese has doubled. It's been hypothesised that there is a correlation between these two trends: and it's not just because more waking hours means more time to eat.

Research has found that sleep deprived rats eat more than rats that are allowed normal amounts of sleep (2,3) . And several studies with human subjects show that people who sleep less are more likely to be overweight (4).

The cause is believed to be two hormones that regulate appetite and energy expenditure: Ghrelin and Leptin. The level of Leptin, a hormone that suppresses appetite, is decreased with sleep deprivation; and the level of Ghrelin, a hormone that stimulates appetite, is increased with sleep deprivation. So if you are trying to lose weight it's important that you are getting enough sleep.

How Much Sleep is Enough?

There's no perfect level of sleep for everyone, but the following table identifies the 'rule-of-thumb' amounts most experts have agreed:

Age / Sleep Needs Per Night (hours)
1-2 months: 10.5 - 18
3-11 months: 9-12 + 1-4 x 0.5 - 2 hour naps
1-3 years: 12-14
3-5 years: 11-13 hours
5-12 years: 10-11 hours
11-17 years: 8.5-9.25 hours
Adults: 7-9 hours
Older adults: 7-9 hours

To determine your own sleep needs, assess how you feel with different amounts of sleep.

How Can I Get More Sleep?

1. Make sleep a priority - don't make it the thing you do when everything else is done. If you have a daily planner; schedule sleep into it.
2. Drink a glass of milk before going to bed. Milk contains the amino acid Tryptophan, which may facilitate sleep.
3. Don't eat in the 2-3 hours before going to bed and aim to go to bed feeling content (i.e. neither full nor hungry). Going to bed hungry can affect your sleep as much as going to bed on a full stomach.
4. Exercise on a regular basis; avoiding the three hours before your bedtime. Some people exercise close to bedtime in the hope it will exhaust them; but this tactic can backfire as exercise stimulates the body by increasing your heart rate and metabolism.
5. Reduce your alcohol consumption. Although alcohol may help you fall asleep, it can disrupt your normal sleep pattern during the second half of the night and leave you feeling tired.
6. Avoid caffeinated drinks and foods after midday. This includes coffee, tea, cola and chocolate. If you are having trouble sleeping; try avoiding caffeine entirely and see if your sleep patterns improve.
7. Avoid smoking in the six hours before your bedtime (nicotine is a stimulant).
8. Avoid drinking too many fluids before bedtime to minimise night time urination.

References:

1. National Sleep Foundation, 2002, 'Sleep in America'
2. Danguir J and Nicolaidis S. 1979, 'Dependence of Sleep on Nutrients' Availability' Journal of Physiology and Behaviour vol. 22, pp. 735-740.
3. Everson CA, Bergmann BM, Rechtschaffen A. 1989, 'Sleep Deprivation in the Rat: III. Total Sleep Deprivation' Sleep vol. 12 pp. 13-21.
4. Hasler G, Buysse D, Klaghofer R, Gamma A, Ajdacic V, et al. 2004, 'The Association Between Short Sleep Duration and Obesity in Young Adults: A 13-year Prospective Study' Sleep vol.27 pp. 661-666.

A Healthy Weight Guide for Pregnancy

Many women take steps to improve their health when they are pregnant or planning a pregnancy: they quit smoking, stop drinking and eat healthy food. A lesser known (but no less important) consideration is maintaining a healthy body weight. In this article we'll provide you with some guidelines to help you maintain a healthy weight before conception and during pregnancy:
1. Pre-Conception

Your weight at conception is one of the most important factors in determining your pregnancy outcomes. You should aim to have a Body Mass Index (BMI) in the healthy weight range prior to conception.

2. Pregnancy

In 2009 the American Institute of Medicine updated its guidelines for how much weight a woman should gain during pregnancy:

Pre-Pregnancy BMI / Recommended Total Weight Gain
Underweight / 13-18kg
Normal Weight / 11-16kg
Overweight / 7-11kg
All classes of Obesity / 5-9kg

And for multiple births:

Pre-Pregnancy BMI / Recommended Total Weight Gain
Normal Weight / 17-24kg
Overweight / 14-23kg
All Classes of Obesity / 11-19kg
These new guidelines have been adopted in response to health issues, including an increasing incidence of infertility, gestational diabetes, preeclampsia, larger birth weight babies, longer hospital stays and more effort required to return to pre-pregnancy weight.
Four trends are driving these health issues. The trends are an increase in the number of women:

1. Gaining too much weight during their pregnancy
2. Conceiving at larger pre-pregnancy weights
3. Having multiple births
4. Giving birth to their first baby later in their lives.

The American Institute of Medicine recommends that pregnant women seek advice from health professionals such as Dietitians and Exercise Physiologists to discuss diet and exercise until 12 months post partum. For advice about achieving and maintaining a healthy weight see an Accredited Dietitian, or if you are in Queensland you can visit a Dietitian at the Wesley Weight Management Clinic.

Reference:
Rasmussen, K and Yaktine, A. 2009, Weight Gain During Pregnancy: Re-examining the Guidelines, American Institute of Medicine

Menopause and Weight Loss

Many women associate menopause or the use of hormone replacement therapy with weight gain. But what are the facts? And what can you do about it?

In both women and men, there is an increase in Body Mass Index (BMI) with age, with the peak BMI occurring between 50 and 59 years of age (1). Many women claim that this weight gain is caused by menopause, however research doesn't support these claims. Women gain total body weight at a linear rate from age 35 - 65, a trend that is not related to loss of ovarian hormones or their subsequent replacement (2).

Menopause results in body composition changes that could indirectly lead to weight gain. During the menopausal years there is a shift in the distribution of fat from the traditional hourglass figure of the younger woman to a more central deposition in the abdomen.

These changes in fat distribution are independently associated with an increased risk of developing hypertension, abnormal lipid profiles, Type II Diabetes and cardiovascular disease (3). In addition to the change in the distribution of body fat, there is more body fat and less muscle mass. This may decrease resting metabolic rate, which in turn results in weight gain (4).

What's the best advice for women dealing with weight gain in their menopausal years?

Exercise. Try walking at a moderate intensity for at least 30 minutes a day (in 10 - 30 minute bouts) and partake in bi-weekly resistance training sessions. This prescription is supported by a study that demonstrated numerous health benefits for exercise in menopausal women, including loss of abdominal fat and overall body fat (5).

References:
1. Kuczmarski RJ, Flegal KM, Campbell SM, Johnson CL. 1994, 'Increasing prevalence of overweight among US adults, A National Health and Nutrition Examination Survey 1960-1991' Journal of the Americal Medical Association, 272:205-11
2. Davies KM, Heaney RP, Recker RR, Barger-Lux MJ and Lappe JM. 2001, 'Hormones, Weight Change and Menopause' International Journal of Obesity, 25:874-879
3. Sturdee D, MacLennan A. 2007, 'The weight problem', Climacteric, 10:2
4. Smith K. 2005, 'Exercise Can Help Control Body Changes During Menopause', Healthcare, Food and Nutrition, 22(10)10-11
5. Asikainen T, Kukkonen-Harjula K, Miilunpalo S. 2004, 'Exercise for Health for Early Postmenopausal Women', Sports Medicine, 34:753-778

Depression and Diet

Your brain is acutely sensitive to what you eat and drink, so if you suffer from depression you should eat a balanced diet incorporating a variety of complex carbohydrates, healthy fats, proteins, vitamins, minerals and water (1,2,3). The following nutritional tips may help you manage your depression:

Eat Breakfast

Breakfast eaters report better mental wellbeing than those who have erratic morning routines (4). The immediate benefits of eating breakfast include improved memory and a sense of calm.

Eat Regular Meals
Eat low GI carbohydrates every 2-3 hours to maintain your energy levels.

Include High Protein Foods in Every Meal
The protein in turkey, chicken, beef, brown rice, nuts, milk, cheese and eggs can boost the levels of a neurotransmitter in your brain that affects mood called serotonin.

Don't Forget Healthy Oils
Omega 3 fatty acids can reduce the symptoms of depression (5). Try and eat 2-3 serves of fish every week (tinned tuna and salmon are easy options).

Boost Your B Vitamins
B vitamins such as Folate, B6 and B12 help to maintain the production of neurotransmitters in your brain. Folate is found in green leafy vegetables, chickpeas, nuts and wholegrain foods. Vitamin B12 is found in animal foods such as meat, fish, eggs and dairy products. Vitamin B6 is found in potatoes, salmon, chicken, spinach, bananas and breakfast cereal.

Limit the Amount of Sucrose and Caffeine in Your Diet
This can help to relieve emotional distress (6,7).

Reduce Your Alcohol Intake
Alcohol is a depressant.

Exercise
Exercise releases endorphins, or 'happy chemicals' in the brain. 30 minutes of moderate intensity exercise per day has been shown to treat depression and prevent relapses. Outdoor exercise is especially valuable as it exposes you to sunlight which stimulates your pineal gland, directly boosting your mood.

Get Organised
Schedule healthy routines of shopping, cooking and exercise. If life doesn't go to plan, have low fat frozen meals available.

Manage your Weight
At the Wesley Weight Management Clinic we have demonstrated a link between participation in our weight loss program and improvements in depression, anxiety and stress.

References:
(1) Reid, M., Hammersley, R. 1995, 'Effects of Carbohydrate Intake on Subsequent Food Intake and Mood State' Journal of Physiology and Behaviour Vol 58 No3 pp 421-7.
(2) Van de Weyer, C. 2005, Changing Diets, Changing Minds: How food Affects Mental Wellbeing and Behaviour, Sustain
(3) Harbottle,D. 2007, Healthy Eating and Depression: How Diet can Help Your Mental Health, Mental Health Foundation
(4) Benton D, & Parker PY. 1998, 'Breakfast, Blood Glucose and Cognition' American Journal of Clinical Nutrition, Vol 67 no 4 pp 772-778.
(5) Bourre, J. M. 2005, 'Dietary Omega-3 Fatty Acids and Psychiatry' Journal of Nutrition, Health and Ageing, Vol. 9 No.1 pp 31-38.
(6) Brice C & Smith A. 2002, 'Effects of Caffeine on Mood and Performance' Psychopharmacology Vol 164, No. 2 pp188-192.
(7) Reid,C. 2008, 'Depression: Can a Healthy Lifestyle Help?' The Australian Healthy Food Guide, Healthy Life Media, Australia pp 36-38.

How to Increase Your Metabolic Rate

To increase your metabolic rate, or the rate at which your body burns energy, you need to exercise at a moderate intensity (a level where your breathing rate is elevated, but you can still carry out a conversation) for at least 250 minutes a week. You also need to eat small meals every three hours.

Metabolism Explained

Your metabolism is important in determining how much body fat you burn. Every person's metabolic rate is different, but in theory, raising your metabolic rate by 10% can decrease your body weight by up to 7.5 kilograms! Your metabolic rate comprises of three factors, two of which you have the power to change:

1. Resting metabolic rate the amount of energy expended when you are sleeping or sedentary (60 - 70% of the average person's daily energy use)
2. Physical activity (20 - 25% of the average person's daily energy use)
3. Thermogenesis an increase in your resting metabolic rate in response to stimuli such as food digestion (10% of the average person's daily energy use)

The two factors that you have the power to change are the physical activity (engage in regular exercise) and thermogenesis (eat every 2-3 hours).

Don't Slow Your Metabolism

One of the fastest ways to slow your metabolsim is to 'crash diet', or try fast diets and fasting. When you lose weight quickly, your body responds to perceived starvation by slowing your metabolic rate to conserve energy. Hence when you start eating normally again, your body stores fat because its metabolism has slowed!

Yo-yo dieting has a similar effect. The more weight you lose, regain and lose again; the more muscle tissue you will shed. Unlike fat, muscle tissue is metabolically active.

So by maintaining a healthy metabolism with exercise and regular eating, you'll enjoy a healthy metabolism - and a healthy weight.

Exercise Can Lower Bowel Cancer Risk

Did you know that people who exercise are 24% less likely to develop bowel cancer than those who don't? The protective effect of exercise holds for all types of physical activity, including recreational exercise (such as walking, jogging, bike riding or swimming) and job-related physical activity (such as walking, lifting or digging).

In Australia, 1 in 10 males and 1 in 15 females have been diagnosed with bowel cancer by the age of 85, with the risk increasing sharply by age 45. Bowel cancer now accounts for 10% of all deaths from invasive cancers and is now the second most common cause of cancer-related death after lung cancer.

Are you at risk of developing bowel cancer? Take a risk rating quiz. To find out how much exercise you should be doing, see our article Exercise for Weight Loss and Maintenance. If you need some tips to get you started, see our article Find Your Motivation to Exercise.

Reference:
Wolin et al. 2009, 'Physical activity and colon cancer prevention: a meta-analysis' British Journal of Cancer

Sleep Apnoea

Did you know that obesity is one of the most common causes of Sleep Apnoea?

You need to see a Doctor for an official diagnosis, but if you are experiencing the following symptoms you may be suffering from sleep apnoea:

- Daytime sleepiness, fatigue and tiredness
- Poor concentration
- Irritability and mood changes
- Impotence and reduced sex drive.

People with sleep apnoea are at an increased risk of motor vehicle accidents and developing diseases such as hypertension, heart attack and stroke.

One of the first steps in treating sleep apnoea is weight loss, in fact by losing 5-10kg you can dramatically reduce the severity of the disorder. At the Wesley Weight Management Clinic we have seen many people reduce the symptoms of Sleep Apnoea by completing our weight loss program, so it's a great place to start.

Carbohydrate Blockers

Carbohydrate blockers cause unpleasant side effects and deny the body of important vitamins, minerals and dietary fibre. Here's why:

Side Effects
It is claimed that carbohydrate blockers permit carbohydrates to pass through the body undigested. The side effects of this process include gastrointestinal upset and excessive wind.

Poor Nutrition
Carbohydrate is the body's preferred fuel source: many carbohydrate-rich foods offer vitamins, minerals and dietary fibre. So when you block carbohydrates, you deny your body important nutrients.

Safety Issues
People with a medical condition should be wary of carbohydrate blockers: especially people with Diabetes.

Lack of Effectiveness
The manufacturers of carbohydrate blockers claim they can 'block' up to 1125 Calories per meal, helping people lose 5kgs in two months. These results are by no means remarkable. At the Wesley Weight Management Clinic our heaviest client group loses an average of 7.9kgs in one month, 15kgs in three months and 21kgs in six months.

So when it comes to healthy weight loss there's no quick and easy solution: you need to change your lifestyle by eating a healthy balanced diet and engaging in regular exercise.

Are Slimming Pills Safe?

Slimming pills will probably help you lose weight, but that weight loss comes at a price: your health.

Slimming pills don't contain the right balance of macronutrients (carbohydrate, fat and fibre) that your body needs for good health and proper function.

Plus by reducing the amount of fat in your diet, slimming pills risk your mental health. Your brain's cells need a type of fat called Omega 3 Polyunsaturated Fatty Acid (PUFA) to build their protective membranes. PUFAs are only found in a select group of foods including seafood, flax send, canola oil, soy bean oil and walnuts. A lack of PUFAs can disrupt your brain's cell membranes, a condition that has been related to clinical depression (1). In fact studies have found that it only takes one month for mood to deteriorate when the proportion of daily energy intake from dietary fat is reduced from 41% to 25% (2).

There's absolutely no need to risk your health to lose weight: weight loss should improve your health not harm it!

To lose weight the healthy way you need to eat a nutritious diet, with small meals and snacks every 2-3 hours, as well as engaging in regular exercise. To find out how you can integrate a healthy, balanced diet into your lifestyle see an Accredited Practicing Dietitian. If you are based in Queensland, you can see a Dietitian at the Wesley Weight Management Clinic.

References:
1. Lombard, C. 2000, 'What is the Role of Food in Preventing Depression and Improving Mood, Performance and Cognitive Function?' Medical Journal of Australia, 173:s104-105
2. Anita S. Wells, Nicholas W. Read, Jonathan D. E. Laugharne and N. S. Ahluwalia, 1998, 'Alterations in Mood After Changing to a low Fat Diet' British Journal of Nutrition, 79 , pp 23-30