Tips for better sleep

Related to yesterday's  (Sunday, May 2, 2010) post, "Sleep for Weight Control," which discussed reports suggesting that lack of sleep could potentially lead to weight gain and obesity, YogaJournal.com offers up tips for getting better sleep when dealing with sleep problems, specifically insomnia, in this article by Nora Isaacs. The theory is that stress, and the frenetic pace of daily life, can lead the body to find itself trapped in a constant state of arousal and finding the right "soothing rituals" that work for you can help calm the nervous system so you can get a good night's sleep. Some of the tips in the article include:

•  Get to bed early - The timing of your sleep is as important as the number of hours you get; getting to bed earlier (before 10PM) and waking up earlier (before 6AM) may help you feel less groggy in the morning
• Wind-down before bed - Turn off the television and computer and refrain from intense exercise and loud music; instead, put on some soothing music or light candles
• Journal - If racing thoughts keep you up at night, use a bedside journal to get all those thoughts out of your head and onto the page

For these and other tips, read the full Yoga Journal article here.      

Image: Sarah Kehoe for YogaJournal.com

Related to yesterday's  (Sunday, May 2, 2010) post, "Sleep for Weight Control," which discussed reports suggesting that lack of sleep could potentially lead to weight gain and obesity, YogaJournal.com offers up tips for getting better sleep when dealing with sleep problems, specifically insomnia, in this article by Nora Isaacs. The theory is that stress, and the frenetic pace of daily life, can lead the body to find itself trapped in a constant state of arousal and finding the right "soothing rituals" that work for you can help calm the nervous system so you can get a good night's sleep. Some of the tips in the article include:

•  Get to bed early - The timing of your sleep is as important as the number of hours you get; getting to bed earlier (before 10PM) and waking up earlier (before 6AM) may help you feel less groggy in the morning
• Wind-down before bed - Turn off the television and computer and refrain from intense exercise and loud music; instead, put on some soothing music or light candles
• Journal - If racing thoughts keep you up at night, use a bedside journal to get all those thoughts out of your head and onto the page

For these and other tips, read the full Yoga Journal article here.      

Image: Sarah Kehoe for YogaJournal.com

Sleep for weight control

If you are looking to lose or control your weight, consider getting more sleep in addition to eating right and exercising. Recent studies have suggested a connection between lack of sleep and increased calorie intake and risk for obesity. The New York Times' Anahad O'Connor reports that a 2005 study observed a correlation between sleeping fewer than seven hours per night and an increased risk for weight gain and obesity. Further, two recent studies have found links (in both men and women) between sleeping fewer than 8 to 8-1/2 hours per night and consuming significantly more calories. So, call it a day and get some shut-eye!

Image: Danilo Rizzuti / FreeDigitalPhotos.net

If you are looking to lose or control your weight, consider getting more sleep in addition to eating right and exercising. Recent studies have suggested a connection between lack of sleep and increased calorie intake and risk for obesity. The New York Times' Anahad O'Connor reports that a 2005 study observed a correlation between sleeping fewer than seven hours per night and an increased risk for weight gain and obesity. Further, two recent studies have found links (in both men and women) between sleeping fewer than 8 to 8-1/2 hours per night and consuming significantly more calories. So, call it a day and get some shut-eye!

Image: Danilo Rizzuti / FreeDigitalPhotos.net

Organic: To buy or not to buy

There is a lot of confusion among consumers about organics. Everyone wants to know: Exactly what is organic? Are organic foods healthier for me? Should I be buying organic?

Organic crops are grown without the use of synthetic pesticides and fertilizers and without the use of sewage sludge, bioengineering, ionizing radiation or genetically modified ingredients. Animals raised organically are not given hormones or drugs to promote growth. On a food label, “100% organic” means that all ingredients are organic; “95% organic” means that at least 95% of the ingredients in the food are organic. Both of these claims are allowed to use the USDA Organic seal. “Made with organic ingredients” means that at least 70% of the ingredients are organic; this last claim cannot bear the USDA Organic seal. “Free-range,” “hormone-free” and “natural” are other valid claims but DO NOT, in and of themselves, mean that the food is organic. Look for the specific organic claim or the USDA organic seal.

There is still a lot of research that must be done regarding the risks and benefits of conventional foods vs. organic foods and no one can yet say for sure whether organics are better (either regarding nutritional content or for our overall health), but there is a growing body of evidence that organics may offer a number of health benefits. Some of the issues that people are concerned about and researchers are looking into include:

• Potential link between pesticides and ADHD, obesity, diabetes, learning disabilities, autism spectrum disorder, cancer, etc.

• Production of insulin-like growth factor (IGF1) is increased in dairy cattle given bovine hormones (rBGH and rBST), is absorbed by humans and seems to accumulate in breast cells and stimulate growth; high levels of IGF1 have been found in women with breast cancer

• Whether organics are nutritionally superior is debatable as a large number of variables to control makes researching this area difficult

• Whether or not organics taste better is debatable because taste is hard to quantify and is also affected by many variables

While we wait for more information on the potential benefits of organics, many people are choosing to buy organics now, in order to err on the side of caution. Some people buy organic because it is the only way to guarantee that there are no genetically modified ingredients in a food item. Many people start buying organic when they start having children; often for these people, milk is the first item that they switch to organic. Of course, organic foods are usually more expensive. Also, remember that some organics will still contain traces of agrichemicals, which have gotten into rain and runoff water.

So, whether or not you buy organic is your choice to make after factoring in the potential risks vs. benefits of conventional vs. organic; the cost of organics and your concerns, wants and needs. Two tips for how to choose which organic foods to spend your dollars on include:

• Choose organic for those foods you eat most often (for me, that’s milk)

• Choose organic when buying produce that falls within the Environmental Working Group’s “Dirty Dozen” (the 12 fruits & vegetables most contaminated with pesticide residue include celery, peaches, strawberries, apples, domestic blueberries, nectarines, sweet bell peppers, spinach, kale & collard greens, cherries, potatoes and imported grapes)

To read more:

Today's Dietitian - April 2008: Organics: Separating Science Fiction From Fact


Today's Dietitian - April 2008: Mission Organic 2010: Healthy People, Healthy Planet
 
Full list of 49 fruits & veggies from Environmental Working Group's Shopper's Guide to Pesticides

There is a lot of confusion among consumers about organics. Everyone wants to know: Exactly what is organic? Are organic foods healthier for me? Should I be buying organic?

Organic crops are grown without the use of synthetic pesticides and fertilizers and without the use of sewage sludge, bioengineering, ionizing radiation or genetically modified ingredients. Animals raised organically are not given hormones or drugs to promote growth. On a food label, “100% organic” means that all ingredients are organic; “95% organic” means that at least 95% of the ingredients in the food are organic. Both of these claims are allowed to use the USDA Organic seal. “Made with organic ingredients” means that at least 70% of the ingredients are organic; this last claim cannot bear the USDA Organic seal. “Free-range,” “hormone-free” and “natural” are other valid claims but DO NOT, in and of themselves, mean that the food is organic. Look for the specific organic claim or the USDA organic seal.

There is still a lot of research that must be done regarding the risks and benefits of conventional foods vs. organic foods and no one can yet say for sure whether organics are better (either regarding nutritional content or for our overall health), but there is a growing body of evidence that organics may offer a number of health benefits. Some of the issues that people are concerned about and researchers are looking into include:

• Potential link between pesticides and ADHD, obesity, diabetes, learning disabilities, autism spectrum disorder, cancer, etc.

• Production of insulin-like growth factor (IGF1) is increased in dairy cattle given bovine hormones (rBGH and rBST), is absorbed by humans and seems to accumulate in breast cells and stimulate growth; high levels of IGF1 have been found in women with breast cancer

• Whether organics are nutritionally superior is debatable as a large number of variables to control makes researching this area difficult

• Whether or not organics taste better is debatable because taste is hard to quantify and is also affected by many variables

While we wait for more information on the potential benefits of organics, many people are choosing to buy organics now, in order to err on the side of caution. Some people buy organic because it is the only way to guarantee that there are no genetically modified ingredients in a food item. Many people start buying organic when they start having children; often for these people, milk is the first item that they switch to organic. Of course, organic foods are usually more expensive. Also, remember that some organics will still contain traces of agrichemicals, which have gotten into rain and runoff water.

So, whether or not you buy organic is your choice to make after factoring in the potential risks vs. benefits of conventional vs. organic; the cost of organics and your concerns, wants and needs. Two tips for how to choose which organic foods to spend your dollars on include:

• Choose organic for those foods you eat most often (for me, that’s milk)

• Choose organic when buying produce that falls within the Environmental Working Group’s “Dirty Dozen” (the 12 fruits & vegetables most contaminated with pesticide residue include celery, peaches, strawberries, apples, domestic blueberries, nectarines, sweet bell peppers, spinach, kale & collard greens, cherries, potatoes and imported grapes)

To read more:

Today's Dietitian - April 2008: Organics: Separating Science Fiction From Fact


Today's Dietitian - April 2008: Mission Organic 2010: Healthy People, Healthy Planet
 
Full list of 49 fruits & veggies from Environmental Working Group's Shopper's Guide to Pesticides

Do One Thing: Lighten up your morning latte

If you enjoy a daily morning coffee run, you don't need to give up that comforting treat in order to get a healthier start to your day. The following are a few tips to keep the calories, fat and sugar intake down when you visit your local coffee shop:

• Choose skim milk - to save on both calories and fat
• Opt for sugar-free syrup - to cut back on calories and sugar
• Hold the whip - also cuts calories and fat
• Remember that the soy milk used in coffee shops is often vanilla flavored, which will add more calories and sugar than the same amount of skim milk
• Best Best: Stick with unsweetened coffee, latte or cappuccino with skim milk; limit yourself to one packet of sugar or Splenda

Image: Dino De Luca / FreeDigitalPhotos.net

If you enjoy a daily morning coffee run, you don't need to give up that comforting treat in order to get a healthier start to your day. The following are a few tips to keep the calories, fat and sugar intake down when you visit your local coffee shop:

• Choose skim milk - to save on both calories and fat
• Opt for sugar-free syrup - to cut back on calories and sugar
• Hold the whip - also cuts calories and fat
• Remember that the soy milk used in coffee shops is often vanilla flavored, which will add more calories and sugar than the same amount of skim milk
• Best Best: Stick with unsweetened coffee, latte or cappuccino with skim milk; limit yourself to one packet of sugar or Splenda

Image: Dino De Luca / FreeDigitalPhotos.net

In Season: Asparagus

Springtime is asparagus time. One cooked half-cup of the beautiful green spears provides more than a third of your daily folate needs, about 7% of your daily fiber, 6% of your daily potassium and 5% of your daily iron, as well as significant amounts of vitamins A, C and K. Asparagus is great at any meal: in eggs at breakfast; in a salad; as a side dish at dinnertime. When buying asparagus, look for vibrant green, firm stalks, of uniform size and with closed & compact tips. If you aren't used to preparing asparagus, click here for a number of great recipes from MarthaStewart.com.

If you still aren't convinced you should be adding asparagus to your springtime arsenal of nutritious foods, check out this recipe for Wheat Berries and Roasted Asparagus With Tomato-Coriander Sauce and Peanuts, from the "Recipes for Health" section at NYTimes.com. Martha Rose Shulman suggests a delicious tomato-based sauce to serve over your asparagus. (Tip: you can choose to omit the wheat berries from the recipe and prepare just the sauce and asparagus.)

Image: Andrew Scrivani for The New York Times

Springtime is asparagus time. One cooked half-cup of the beautiful green spears provides more than a third of your daily folate needs, about 7% of your daily fiber, 6% of your daily potassium and 5% of your daily iron, as well as significant amounts of vitamins A, C and K. Asparagus is great at any meal: in eggs at breakfast; in a salad; as a side dish at dinnertime. When buying asparagus, look for vibrant green, firm stalks, of uniform size and with closed & compact tips. If you aren't used to preparing asparagus, click here for a number of great recipes from MarthaStewart.com.

If you still aren't convinced you should be adding asparagus to your springtime arsenal of nutritious foods, check out this recipe for Wheat Berries and Roasted Asparagus With Tomato-Coriander Sauce and Peanuts, from the "Recipes for Health" section at NYTimes.com. Martha Rose Shulman suggests a delicious tomato-based sauce to serve over your asparagus. (Tip: you can choose to omit the wheat berries from the recipe and prepare just the sauce and asparagus.)

Image: Andrew Scrivani for The New York Times

Piece o' Cupcake: Simple, healthy breakfasts for young kids

You know your child should start the day with a healthy breakfast, but you also need ideas for meals that are quick and easy to prepare, and that your child will accept. In CNN.com's CNN Health section for Diet & Fitness ("What's a healthy breakfast for a picky 6-year-old?"), Dr. Melina Jampolis offers up 5 ideas for simple and nutritious breakfasts that you can easily prepare during the rush to get ready for school, and that your child will love. Dr. Jampolis explains that skipping breakfast regularly can increase your child's risk for "childhood obesity, diminished health and nutrition status and compromised school performance." A good breakfast should include a whole grain combined with a lean protein or healthy fat, as do Dr. Jampolis' suggestions, like low-fat yogurt with fruit & nuts or a grilled cheese sandwich (on whole grain bread) with a side of fruit.

You know your child should start the day with a healthy breakfast, but you also need ideas for meals that are quick and easy to prepare, and that your child will accept. In CNN.com's CNN Health section for Diet & Fitness ("What's a healthy breakfast for a picky 6-year-old?"), Dr. Melina Jampolis offers up 5 ideas for simple and nutritious breakfasts that you can easily prepare during the rush to get ready for school, and that your child will love. Dr. Jampolis explains that skipping breakfast regularly can increase your child's risk for "childhood obesity, diminished health and nutrition status and compromised school performance." A good breakfast should include a whole grain combined with a lean protein or healthy fat, as do Dr. Jampolis' suggestions, like low-fat yogurt with fruit & nuts or a grilled cheese sandwich (on whole grain bread) with a side of fruit.

For better health, lose weight with healthy diet & exercise

The May 2010 issue of Shape magazine notes that a study published in Medicine & Science in Sports & Exercise has found that women who lose weight with a combination of healthy diet & exercise saw greater health benefits compared with women who lost a similar amount of weight using only a healthy diet. In the study, the women who both reduced their caloric intake and worked out five days a week improved their cholesterol & blood pressure levels and increased their life expectancy by ~19%. The other group of women, who only decreased their caloric intake, lost about 10% of their body weight over six months (as did the first group), but did not see the same health benefits. So, if you're already making healthy dietary changes in your life but are not exercising, see what you can do to add a few workouts a week into your regular routine. Use the label cloud in the left frame, or click here, to find other posts I've written that provide tips on making working out easier (e.g., get a workout buddy, take up a simple walking habit, workout while watching TV, workout with your family, etc.).

Image: Andy Newson / FreeDigitalPhotos.net

The May 2010 issue of Shape magazine notes that a study published in Medicine & Science in Sports & Exercise has found that women who lose weight with a combination of healthy diet & exercise saw greater health benefits compared with women who lost a similar amount of weight using only a healthy diet. In the study, the women who both reduced their caloric intake and worked out five days a week improved their cholesterol & blood pressure levels and increased their life expectancy by ~19%. The other group of women, who only decreased their caloric intake, lost about 10% of their body weight over six months (as did the first group), but did not see the same health benefits. So, if you're already making healthy dietary changes in your life but are not exercising, see what you can do to add a few workouts a week into your regular routine. Use the label cloud in the left frame, or click here, to find other posts I've written that provide tips on making working out easier (e.g., get a workout buddy, take up a simple walking habit, workout while watching TV, workout with your family, etc.).

Image: Andy Newson / FreeDigitalPhotos.net