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Meeting Sleep Recommendations Could Lead to Smarter Snacking

AHA Publisher — Wed, 22 Sep 2021 07:00:40 +0000

Ohio State University via Newswise – COLUMBUS, Ohio – Missing out on the recommended seven or more hours of sleep per night could lead to more opportunities to make poorer snacking choices than those made by people who meet shut-eye guidelines, a new study suggests. The analysis of data on almost 20,000 American adults showed a link between not meeting sleep recommendations and eating more snack-related carbohydrates, added sugar, fats and caffeine. It turns out that the favored non-meal food categories – salty snacks and sweets and non-alcoholic drinks – are the same among adults regardless of sleep habits, but those getting less sleep tend to eat more snack calories in a day overall. The research also revealed what appears to be a popular American habit not influenced by how much we sleep: snacking at night. “At night, we’re drinking our calories and eating a lot of convenience foods,” said Christopher Taylor, professor of medical dietetics in the School of Health and Rehabilitation Sciences at The Ohio State University and senior author of the study. “Not only are we not sleeping when we stay up late, but we’re doing all these obesity-related behaviors: lack of physical activity, increased screen time, food choices that we’re consuming as snacks and not as meals. So it creates this bigger impact of meeting or not meeting sleep recommendations.” The American Academy of Sleep Medicine and Sleep Research Society recommend that adults sleep seven hours or longer per night on a regular basis to promote optimal health. Getting less sleep than recommended is associated with higher risk for a number of health problems, including weight gain and obesity, diabetes, high blood pressure and heart disease. “We know lack of sleep is linked to obesity from a broader scale, but it’s all these little behaviors that are anchored around how that happens,” Taylor said. The study abstract is published in the Journal of the Academy of Nutrition and Dietetics and the research will be presented in a poster session on Oct. 18 at the 2021 Food & Nutrition Conference & Expo. Researchers analyzed data from 19,650 U.S. adults between the ages of 20 and 60 who had participated from 2007 to 2018 in the National Health and Nutrition Examination Survey. The survey collects 24-hour dietary recalls from each participant – detailing not just what, but when, all food was consumed – and questions people about their average amount of nightly sleep during the work week. The Ohio State team divided participants into those who either did or didn’t meet sleep recommendations based on whether they reported sleeping seven or more hours or fewer than seven hours each night. Using U.S. Department of Agriculture databases, the researchers estimated participants’ snack-related nutrient intake and categorized all snacks into food groups. Three snacking time frames were established for the analysis: 2:00-11:59 a.m. for morning, noon-5:59 p.m. for afternoon, and 6 p.m.-1:59 a.m. for evening. Statistical analysis showed that almost everyone – 95.5% – ate at least one snack a day, and over 50% of snacking calories among all participants came from two broad categories that included soda and energy drinks and chips, pretzels, cookies and pastries. Compared to participants who slept seven or more hours a night, those who did not meet sleep recommendations were more likely to eat a morning snack and less likely to eat an afternoon snack, and ate higher quantities of snacks with more calories and less nutritional value. Though there are lots of physiological factors at play in sleep’s relationship to health, Taylor said changing behavior by avoiding the nightly nosh in particular could help adults not only meet the sleep guidelines, but also improve their diet. “Meeting sleep recommendations helps us meet that specific need for sleep related to our health, but is also tied to not doing the things that can harm health,” said Taylor, a registered dietitian. “The longer we’re awake, the more opportunities we have to eat. And at night, those calories are coming from snacks and sweets. Every time we make those decisions, we’re introducing calories and items related to increased risk for chronic disease, and we’re not getting whole grains, fruits and vegetables. “Even if you’re in bed and trying to fall asleep, at least you’re not in the kitchen eating – so if you can get yourself to bed, that’s a starting point.” To read the original article click here.

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Goat Cheese & Artichoke Dip Recipe

AHA Publisher — Wed, 25 Nov 2020 08:00:40 +0000

Dr. Josh Axe, DC, DMN, CNS – If you’re someone who enjoys snacking or dips, you’ve likely had your share of cheese and artichoke dips, and sure, they’ve probably been tasty. You might have even prepared a few, but if you’re ready to take your dips to the next level, it’s time to make this artichoke dip recipe. Trust me — this one’s tastier (and much healthier) than any spinach and artichoke dip or cheesy dip I’ve ever had. Goat Cheese Appetizers Goat cheese is one of my favorite cheeses. It’s tangy and creamy, perfect for adding to your favorite dishes. It’s also lower in the milk proteins some people are sensitive to, so even if you struggle with digesting traditional cow’s milk cheeses, you might find you can tolerate goat’s milk better. Different countries call goat’s cheese by different names. One of the most common is the French chèvre, which is what we’ll use here. If you’re new to goat cheese, get ready to fall in love with this cow’s milk alternative. Some of my favorite appetizers and salads incorporate goat cheese. For a light pre-meal salad, this berry goat cheese salad is delicious. Fruit and goat cheese make a really great combination, and if you like the berry salad, you’ll love this balsamic peaches and goat cheese salad recipe. For a more traditional, cheesy appetizer, this eggplant-wrapped goat cheeseis a winner. Nutrition Facts You might be worried about how healthy artichoke dip is. Here’s what you’re getting with one serving of this dip. 386 calories 8.8 grams carbohydrates 23.8 grams protein 29 grams fat 3.2 grams fiber 570 milligrams phosphorus (81 percent DV) 0.8 milligrams vitamin B2 (76 percent DV) 669 milligrams calcium (67 percent DV) 0.5 milligrams copper (61 percent DV) 1,283 international units vitamin A (55 percent DV) 23.7 micrograms vitamin K (26 percent DV) 73 milligrams magnesium (24 percent DV) 1.6 milligrams zinc (20 percent DV) 0.4 milligrams manganese (20 percent DV) 2.2 milligrams niacin (16 percent DV) 2.1 milligrams iron (12 percent DV) 0.1 milligrams thiamine (12 percent DV) 8.3 milligrams vitamin C (11 percent DV) 43 micrograms folate (11 percent DV) 6.2 micrograms selenium (11 percent DV) 0.5 milligrams vitamin B5 (10 percent DV) 0.1 milligrams vitamin B6 (10 percent DV) 0.2 micrograms vitamin B12 (8 percent DV) 0.9 milligrams vitamin E (6 percent DV) 265 milligrams potassium (6 percent DV) The cheeses in this artichoke dip provide quite a few health benefits. For starters, it’s packed with protein. Good-for-you dairy like goat cheese is a terrific meat-free source of proteinthat is often overlooked in favor of meatier choices. I also love that artichokes are an integral part of this dip. Artichokes made the cut as one of my top high-antioxidant foods for good reason. They’re rich in fiber, which helps you feel full longer and can assist in weight loss efforts. They also keep your skin looking bright and firm, and they can reduce inflammation and lower cholesterol levels, helping improve your heart’s health. Combine these two healthy foods with doses of fresh herbs and refreshing lemon, and you’ve got a recipe for artichoke dip that’s going to be a new dip staple. How to Make Artichoke Dip This healthy artichoke dip recipe couldn’t be easier to make. Start by adding all of the ingredients except for the pecorino romano cheese to a food processor. Make sure all your ingredients aren’t too tightly packed! Pulse all of the ingredients together until a creamy, well-combined dip is formed. Grab your hunk of pecorino romano cheese and grate half a cup of it. Sprinkle the pecorino over the artichoke cheese dip and serve. This artichoke dip is excellent with veggies, your favorite GMO-free corn chips, pita bread or most things, really. Enjoy! Goat Cheese & Artichoke Dip Recipe DESCRIPTION If you’re ready to take your dips to the next level, it’s time to try this tasty and healthy artichoke dip recipe made with goat cheese. INGREDIENTS One 14-ounce can artichoke hearts, drained 1 pound chévre goat cheese 2 tablespoons olive oil 2 teaspoons lemon juice 1 garlic clove, minced ½ cup pecorino romano, grated 1 tablespoon parsley 1 tablespoon chives ½ tablespoon basil ½ teaspoon sea salt ½ teaspoon black pepper Dash of cayenne pepper (optional*) INSTRUCTIONS In a food processor, mix all ingredients except the pecorino romano until well-incorporated and creamy. Top with freshly grated pecorino romano. To read the original article click here. For more articles from Dr. Axe click here.

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Study Uncovers a Link Between Dopamine and Our Biological Clocks that Can Lead to Snacking, Overeating and Obesity

AHA Publisher — Mon, 06 Jan 2020 08:00:24 +0000

University of Virginia via Newswise – “…We’re learning that when we eat is just as important as how much we eat. A calorie is not just a calorie. Calories consumed between meals or at odd hours become stored as fat, and that is the recipe for poor health.” Newswise — During the years 1976 through 1980, 15% of U.S. adults were obese. Today, about 40% of adults are obese. Another 33% are overweight. Coinciding with this increase in weight are ever-rising rates of heart disease, diabetes, cancer and health complications caused by obesity, such as hypertension. Even Alzheimer’s disease may be partly attributable to obesity and physical inactivity. “The diet in the U.S. and other nations has changed dramatically in the last 50 years or so, with highly processed foods readily and cheaply available at any time of the day or night,” Ali Güler, a professor of biology at the University of Virginia, said. “Many of these foods are high in sugars, carbohydrates and calories, which makes for an unhealthy diet when consumed regularly over many years.” In a study published Thursday in the journal Current Biology, Güler and his colleagues demonstrate that the pleasure center of the brain that produces the chemical dopamine, and the brain’s separate biological clock that regulates daily physiological rhythms, are linked, and that high-calorie foods – which bring pleasure – disrupt normal feeding schedules, resulting in overconsumption. Using mice as study models, the researchers mimicked the 24/7 availability of a high-fat diet, and showed that anytime snacking eventually results in obesity and related health problems. Güler’s team found that mice fed a diet comparable to a wild diet in calories and fats maintained normal eating and exercise schedules and proper weight. But mice fed high-calorie diets laden with fats and sugars began “snacking” at all hours and became obese. Additionally, so-called “knockout” mice that had their dopamine signaling disrupted – meaning they didn’t seek the rewarding pleasure of the high-fat diet – maintained a normal eating schedule and did not become obese, even when presented with the 24/7 availability of high-calorie feeds. “We’ve shown that dopamine signaling in the brain governs circadian biology and leads to consumption of energy-dense foods between meals and during odd hours,” Güler said. Other studies have shown, Güler said, that when mice feed on high-fat foods between meals or during what should be normal resting hours, the excess calories are stored as fat much more readily than the same number of calories consumed only during normal feeding periods. This eventually results in obesity and obesity-related diseases, such as diabetes. Speaking of the modern human diet, Güler said, “The calories of a full meal may now be packed into a small volume, such as a brownie or a super-size soda. It is very easy for people to over-consume calories and gain excessive weight, often resulting in obesity and a lifetime of related health problems. “Half of the diseases that affect humans are worsened by obesity. And this results in the need for more medical care and higher health care costs for individuals, and society.” Güler said the human body, through thousands of years of evolution, is hard-wired to consume as much food as possible as long as it’s available. He said this comes from a long earlier history when people hunted or gathered food and had brief periods of plenty, such as after a kill, and then potentially lengthy periods of famine. Humans also were potential prey to large animals and so actively sought food during the day, and sheltered and rested at night. “We evolved under pressures we no longer have,” Güler said. “It is natural for our bodies as organisms to want to consume as much as possible, to store fat, because the body doesn’t know when the next meal is coming. “But, of course, food is now abundant, and our next meal is as close as the kitchen, or the nearest fast-food drive-through, or right here on our desk. Often, these foods are high in fats, sugars, and therefore calories, and that’s why they taste good. It’s easy to overconsume, and, over time, this takes a toll on our health.” Additionally, Güler said, prior to the advent of our electricity-powered society, people started the day at dawn, worked all day, often doing manual labor, and then went to sleep with the setting of the sun. Human activity, therefore, was synchronized to day and night. Today, we are working, playing, staying connected – and eating – day and night. This, Guler said, affects our body clocks, which were evolved to operate on a sleep-wake cycle timed to daytime activity, moderate eating and nighttime rest. “This lights-on-all-the-time, eat-at-any-time lifestyle recasts eating patterns and affects how the body utilizes energy,” he said. “It alters metabolism – as our study shows – and leads to obesity, which causes disease. We’re learning that when we eat is just as important as how much we eat. A calorie is not just a calorie. Calories consumed between meals or at odd hours become stored as fat, and that is the recipe for poor health.” To read the original article click here.

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