Showing posts with label healthiest. Show all posts
Showing posts with label healthiest. Show all posts
Eat a large variety of foods healthiest sleep patterns
Friday, March 14, 2014
People who eat a large variety of foods, considered an indicator of a healthy diet, are also the ones with the healthiest sleep patterns, according to a new study from the Perelman School of Medicine at the University of Pennsylvania (Penn), in the US.
The researchers write about their findings in a paper that is available to read online, ahead of the May print issue of the journal Appetite.
First author Michael A. Grandner, Instructor in Psychiatry and member of the Center for Sleep and Circadian Neurobiology at Penn, says in a statement:
"Although many of us inherently recognize that there is a relationship between what we eat and how we sleep, there have been very few scientific studies that have explored this connection, especially in a real-world situation."
He says we already know from previous studies that in general, people who report sleeping between 7 and 8 hours of sleep a night are also the ones most likely to be in better health and feeling well, so he and his colleagues just wanted to know:
"Are there differences in the diet of those who report shorter sleep, longer sleep, or standard sleep patterns?"
The team looked for an answer by analyzing data from NHANES (short for National Health and Nutrition Examination Survey), an annual national survey that is sponsored by the Centers for Disease Control and Prevention (CDC).
The survey selects a representative sample of the US population, by age and demographics. The survey questions gather data about respondents demographics, socioeconomic cicumstances, diet, and health.
Grandner describes what they found:
"Overall, people who sleep 7 - 8 hours each night differ in terms of their diet, compared to people who sleep less or more. We also found that short and long sleep are associated with lower food variety."
The Study
For their analysis, the team used data from the 2007-2008 NHANES, and focused on responses to questions about sleep and diet. They put the respondents into groups, depending on how much sleep they said they were getting each night.
The groups were: very short sleep (less than 5 hours a night), short sleep (5 to 6 hours a night) standard or normal sleep (7 to 8 hours a night), and long sleep (9 hours or more a night).
The NHANES data contains detailed information about respondents daily diet, gathered in interviews with specially trained staff. This includes, for example, details about occasional glasses of water to comprehensive accounts of every part of each meal, allowing the researchers to calculate the nutrient and calorie intake of each of the sleep duration groups.
Diet Variations Linked to Sleep Patterns
Grandner and colleagues found that calorie intake varied across the groups, with short sleepers consuming the most calories, followed by normal sleepers, followed by very short sleepers, followed by long sleepers.
When they looked at food variety, they found this was highest in the normal sleep group and lowest in the very short sleep group.
There were differences among the groups in intake of proteins, carbohydrates, vitamins and minerals, but when the researchers analyzed these with statistical tools they found the differences were largely driven by a handful of key nutrients.
This analysis showed that, compared to the diet of the normal sleep group:
* Very short sleep was linked to less intake of tap water, lycopene (present in foods that are red and orange in colour, for instance tomatoes), and total carbohydrates.
* Short sleep was linked to lower intake of vitamin C, tap water, selenium (found in nuts, shellfish and meat), and higher intake of lutein/zeaxanthin (found in green, leafy vegetables).
* Long sleep was tied to lower intake of choline (found in eggs and fatty meats), theobromine (present in chocolate and tea), dodecanoic acid (a saturated fat) , and total carbohydrates, and a higher intake of alcohol.
These links remained even when they took into account other factors that might explain this relationship, such as demographics, socioeconomics, physical activity, and obesity.
Implications
Grandner points out that the study does not tell us, if people were to change their diet, would it affect their sleep pattern?
He says:
"This will be an important area to explore going forward as we know that short sleep duration is associated with weight gain and obesity, diabetes, and cardiovascular disease."
He says people who sleep too long also have health problems.
"If we can pinpoint the ideal mix of nutrients and calories to promote healthy sleep, the healthcare community has the potential to make a major dent in obesity and other cardiometabolic risk factors," he urges.
The researchers write about their findings in a paper that is available to read online, ahead of the May print issue of the journal Appetite.
First author Michael A. Grandner, Instructor in Psychiatry and member of the Center for Sleep and Circadian Neurobiology at Penn, says in a statement:
"Although many of us inherently recognize that there is a relationship between what we eat and how we sleep, there have been very few scientific studies that have explored this connection, especially in a real-world situation."
He says we already know from previous studies that in general, people who report sleeping between 7 and 8 hours of sleep a night are also the ones most likely to be in better health and feeling well, so he and his colleagues just wanted to know:
"Are there differences in the diet of those who report shorter sleep, longer sleep, or standard sleep patterns?"
The team looked for an answer by analyzing data from NHANES (short for National Health and Nutrition Examination Survey), an annual national survey that is sponsored by the Centers for Disease Control and Prevention (CDC).
The survey selects a representative sample of the US population, by age and demographics. The survey questions gather data about respondents demographics, socioeconomic cicumstances, diet, and health.
Grandner describes what they found:
"Overall, people who sleep 7 - 8 hours each night differ in terms of their diet, compared to people who sleep less or more. We also found that short and long sleep are associated with lower food variety."
The Study
For their analysis, the team used data from the 2007-2008 NHANES, and focused on responses to questions about sleep and diet. They put the respondents into groups, depending on how much sleep they said they were getting each night.
The groups were: very short sleep (less than 5 hours a night), short sleep (5 to 6 hours a night) standard or normal sleep (7 to 8 hours a night), and long sleep (9 hours or more a night).
The NHANES data contains detailed information about respondents daily diet, gathered in interviews with specially trained staff. This includes, for example, details about occasional glasses of water to comprehensive accounts of every part of each meal, allowing the researchers to calculate the nutrient and calorie intake of each of the sleep duration groups.
Diet Variations Linked to Sleep Patterns
Grandner and colleagues found that calorie intake varied across the groups, with short sleepers consuming the most calories, followed by normal sleepers, followed by very short sleepers, followed by long sleepers.
When they looked at food variety, they found this was highest in the normal sleep group and lowest in the very short sleep group.
There were differences among the groups in intake of proteins, carbohydrates, vitamins and minerals, but when the researchers analyzed these with statistical tools they found the differences were largely driven by a handful of key nutrients.
This analysis showed that, compared to the diet of the normal sleep group:
* Very short sleep was linked to less intake of tap water, lycopene (present in foods that are red and orange in colour, for instance tomatoes), and total carbohydrates.
* Short sleep was linked to lower intake of vitamin C, tap water, selenium (found in nuts, shellfish and meat), and higher intake of lutein/zeaxanthin (found in green, leafy vegetables).
* Long sleep was tied to lower intake of choline (found in eggs and fatty meats), theobromine (present in chocolate and tea), dodecanoic acid (a saturated fat) , and total carbohydrates, and a higher intake of alcohol.
These links remained even when they took into account other factors that might explain this relationship, such as demographics, socioeconomics, physical activity, and obesity.
Implications
Grandner points out that the study does not tell us, if people were to change their diet, would it affect their sleep pattern?
He says:
"This will be an important area to explore going forward as we know that short sleep duration is associated with weight gain and obesity, diabetes, and cardiovascular disease."
He says people who sleep too long also have health problems.
"If we can pinpoint the ideal mix of nutrients and calories to promote healthy sleep, the healthcare community has the potential to make a major dent in obesity and other cardiometabolic risk factors," he urges.
The 10 Cheapest Healthiest Foods Money Can Buy
Saturday, February 15, 2014
This originally ran in May 2010.
Whether you’re broke and waiting for the next paycheck, or simply trying to cut back on your grocery bill, it’s vital to choose foods that give you the healthiest bang for your hard-earned buck.
These ten foods do just that. They’re nutritional powerhouses for pennies on the dollar. Many could be considered superfoods, and have long been staples of frugal households. I included almost all of them (sorry, lentils) for CHGs $25 Challenge, and you’ll see that Hillbilly Housewife uses quite a few in her famous $45 Emergency Menu, as well.
To compile the final list, there were three main criteria. Each food is:
- Versatile. It can be eaten on it own or used as an ingredient in other dishes.
- Inexpensive. A serving will cost a few dimes or nickels.
- Nutritious. It packs high percentages of vitamins, minerals, protein, fiber, and/or calories. (Note: To be totally honest, some important, but fairly obscure minerals are included here. Manganese? I thought it was a capital in Southeast Asia. It is not, and oatmeal has 147% of the USDA-recommended daily allowance.)
Of course, your opinion on some of these foods (particularly the first) might differ, and I’d love to hear what you would have included instead. But first, before we get started, two quick notes:
- All prices are the lowest available from Peapod (Stop & Shop) on 4/6/10.
- All nutrition data comes from, uh, Nutrition Data and is approximate. Serving sizes are noted.
BANANASAre there better-rounded fruits? Absolutely. Berries will single-handedly protect you from every known disease and fight off communism. But they are inordinately pricey little buggers (especially out of season), and for the money, don’t compare to a good ol’ Cavendish banana. Lesson: Always listen to the monkeys.
Serving size: One large (5oz) banana.
Peapod/Stop & Shop cost: $0.33 each
Good source of: Fiber (14% of a 2000-calorie diet), Vitamin C (20%), Vitamin B6 (25%), Potassium (14%), Manganese (18%)
Suggested recipe: Three-Ingredient Banana, Honey, and Peanut Butter Ice Cream
BEANS
We’ve discussed beans ad nauseum here on CHG, and for good reason: there are fewer cheaper sources of protein and fiber found on Earth. (Maybe Mars?) Their mutability means you can pack them into just about any recipe, and with a range of flavors and sizes, everyone’s palate will be equally pleased. Plus: hilarious farting.
Serving size: Half a cup of cooked black beans.
Peapod/Stop & Shop cost, canned: $0.21 per serving ($0.75/15oz can)
Peapod/Stop & Shop cost, dried: $0.15 per serving ($1.50/1lb bag)
Good source of: Fiber (30% of a 2000-calorie diet), Iron (10%), Protein (15%), Thiamin (14%), Folate (32%), Magnesium (15%), Phosphorus (12%), Manganese (19%)
Suggested recipe: Black Bean Soup with a Fried Egg on Top
CANNED TOMATOESCanned tomatoes are here not as a snack or a stand-alone food, but an ingredient. Simply, they’re the basis for innumerable recipes across countless cuisines; sauces, soups, stews, and chilis wouldn’t exist was it not for the humble tomato. And yeah, if you’re the type to dig in a can of Progresso with a spoon, that’s okay too.
Serving size: One cup canned whole peeled tomatoes
Peapod/Stop & Shop cost: $0.48 per serving ($1.67/28oz can)
Good source of: Fiber (10% of a 2000-calorie diet), Vitamin C (37%), Iron (13%), Vitamin B6 (13%), Potassium (13%), Sodium (14%)
Suggested recipe: Tomato and Bread Soup
CARROTS
Bugs Bunny was on to something. But while carrots can be eaten raw to great merriment, they’re also excellent roasted, braised, in soups, and mixed with other foods. Hint: for snacking purposes, skip the bags of baby carrots ($1.50), buy a pound of full growns ($0.66), and chop ‘em up yourself. You save $0.84 every time.
Serving size: One cup raw carrot sticks.
Peapod/Stop & Shop cost: $0.13 per serving ($0.50/lb)
Good source of: Fiber (14% of a USDA 2000-calorie diet), Vitamin A (408%), Vitamin C (12%), Vitamin K (20%), Potassium (11%)
Suggested recipe: Honey-glazed Roasted Carrots
FROZEN SPINACHApparently, Popeye was on to something, too. (What is it with these cartoon characters?) Spinach is just about the healthiest food you can buy, and it’s easy to sneak little bits into a plethora of different dishes. Here, I’m going for frozen spinach over fresh for two reasons. First, it’s generally cheaper, and you can find better sales. Second, it takes up less space. For those of us with limited rigerator storage, that’s important.
Serving size: Five ounces unprepared frozen spinach.
Peapod/Stop & Shop cost: $0.50 per serving ($1.00/10oz bag)
Good source of: Fiber (16% of a 2000-calorie diet), Vitamin A (333%), Vitamin C (13%), Calcium (18%), Iron (15%), Protein (10-11%), Vitamin K (660%), Vitamin E (20%), Riboflavin (18%), Vitamin B6 (12%), Folate (51%), Magnesium (26%),. Manganese (50%), Copper (10%), Potassium (14%), Selenium (112%)
Suggested recipe: Italian White Bean and Spinach Soup
LENTILS
Full disclosure: I knew lentils were good for you, but didn’t have any idea HOW good until researching this piece. And $0.11 per serving? My god. No wonder they’re eaten for breakfast, lunch, and dinner around the world.
Serving size: One-quarter cup of lentils, unprepared.
Peapod/Stop & Shop cost: $0.11 per serving ($0.79/1lb bag)
Good source of: Fiber (58% of a 2000-calorie diet), Iron (20%), Protein (25%), Thiamin (28%), Vitamin B6 (13%), Folate (57%), Pantothenic Acid (10%), Magnesium (14%), Phosphorus (22%), Potassium (13%), Zinc (15%), Copper (12%), Manganese (32%)
Suggested recipe: Red Lentil Soup with Lemon
OATMEALHere’s a riddle: what comes in a can, goes in a muffin, or can be boiled with raisins? (If you said “bunnies,” you are sick in the head.) It’s oatmeal, folks! High in fiber and all kinds of exciting minerals, it’s appropriate for every meal. Combine it with sweeter flavors for breakfast, or soy sauce and scallions for a strangely delicious lunch.
Serving size: Half a cup unprepared old-fashioned rolled oats:
Peapod/Stop & Shop cost: $0.12 per serving ($3.69/42oz canister)
Good source of: Fiber (16% of a 2000-calorie diet), Protein (10%), Thiamin (12%), Iron (10%), Magnesium (14%), Phosphorus (11%), Zinc (10%), Manganese (73%), Selenium (16%)
Suggested recipe: Banana Oatmeal Muffins
PEANUT BUTTER
Throughout childhood, peanut butter was as universal as Sesame Street and possibly even my mother. Even today, spooning some out of the jar is a good time, and adding a dollop into stew or oatmeal positively feels like a treat. And though PB is high in fat, it’s a good kind.
Serving size: Two tablespoons chunky peanut butter.
Peapod/Stop & Shop cost: $0.15 per serving ($2.39/18oz jar)
Good source of: Calories (9% of a 2000 calorie diet), fat (25%), fiber (10%), protein (15%, Niacin (22%), vitamin E (10%), Manganese (29%), phosphorus (10%), Magnesium (13%)
Suggested recipe: Indonesian Bean Stew
PEAS
Yes, peas.
Serving size: Half a cup frozen peas, unprepared
Peapod/Stop & Shop cost: $0.23 per serving ($3.00/2lb bag)
Good source of: Fiber (12% of a 2000-calorie diet), Vitamin A (22%), Vitamin C (20%), Vitamin K (23%), Thiamin (11%), Manganese (11%)
Suggested recipe: Easy Pea Soup
SWEET POTATOESRounding out the list, it’s the tastiest of all natural starches: the sweet potato (or yam, if you’re feeling semantic). Sweet potatoes have all the benefits and cooking versatility of regular potatoes, plus lots of fiber, a metric ton of Vitamin A, and an alluring orange color. Enter their world, and you will never want to leave.
Serving size: One cup cubed (about 4.75 oz).
Peapod/Stop & Shop cost: $0.50 per potato
Good Source of: Fiber (16% of 2000-calorie diet), Vitamin A (377%), Vitamin B6 (14%), Potassium (13%), Copper (10%), Manganese (17%)
Suggested recipe: Sweet Potato and Chickpea Puree
Readers, what do you think of the list? What would you add? What would you leave off? The comment section is ready and waiting.
(Photos courtesy of Human 2.0, Real Simple, Zeer, Converting Magazine, and How Stuff Works.)
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If you like this post, you might also be enamored by:
- 10 Foods You Should Always Splurge On
- Lighten Any Meal: 10 Easy, Inexpensive Steps to Healthier Recipes
- Touch of Class: 10 Thrifty, Healthy Ingredients to Improve the Quality of Your Meals
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