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Four ways to eat better in order to sleep better

Think about the quality of your diet

Whilst there is no such thing as good or bad food, research does show that individuals who have a balanced and varied diet armoire likely to sleep well,

Rhiannon explains. For each meal, make sure to get a varied plate, focussing on protein, carbohydrates, vegetables and healthy fats.

"Deficiencies, in particular vitamins and minerals such as iron and vitamin B12, can cause fatigue and tiredness and may cause problems for your sleep.

"High iron foods include red meat, salmon and dairy and eggs. However, if you are a vegan, then the only reliable sources are fortified food and supplements.

READ MORE: How to sleep: Best drink to have before bed to help you get a good nights rest

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How to sleep: Four tips from a nutritionist and sleep expert for a good nights rest - Express

Using mice, scientists have revealed for the first time how stress hormones control fat and sugar levels over a 24-hour cycle. In addition, they have shown that a high calorie diet can alter the time-sensitivity of metabolic cycles.

The new study, led by researchers from Helmholtz Zentrum Mnchen and the German Center for Diabetes Research (DZD), also in Munich, Germany, helps to explain the rhythmic nature of stress hormones, whose levels surge before waking and feeding and ebb during sleep and fasting.

The findings also clarify how this hormonal cycle links to the daily routine that the liver follows in storing and releasing sugar and fat.

A recent Molecular Cell paper describes how the researchers made these discoveries by investigating glucocorticoid activity in the livers of mice.

Because the glucocorticoid receptor is also the target of anti-inflammatory synthetic steroids, the results suggest that glucocorticoid drugs could have different effects on people with and without obesity.

The adrenal glands release glucocorticoid hormones in the morning under the control of clock-related signals from the brain.

The biological clock that resides in every cell of the body helps to regulate the daily timing of hormone release. Sunlight and lifestyle factors help keep the biological clock in sync.

The glands also release the hormones in response to stress, which is why they are also called stress hormones.

The stress hormones reach their peak before waking, helping the body to prepare for the day's activities by getting energy from raised levels of fats and sugar.

However, disruption to biological clocks such as from working shifts or through jetlag can greatly upset metabolism and contribute to related disorders, such as type 2 diabetes, obesity, and fatty liver.

Glucocorticoid drugs and a condition called Cushing syndrome, both of which raise glucocorticoid levels, can have the same effect.

The new study aimed to understand the connection between the daily stress hormone surges, the biological clock, and metabolic cycles by focusing on glucocorticoid receptors.

Glucocorticoids regulate numerous molecular processes in functions ranging from metabolism and immunity to bone growth and cognition.

Nearly every cell of the body has receptors for these hormones. Without the matching receptor, the hormone cannot enter the cell and influence it.

For the new study, the team investigated the metabolic activity of glucocorticoids in the livers of mice by assessing the properties of their matching receptor.

They used a range of advanced techniques to map what happened to glucocorticoid receptors in mouse livers every 4 hours over a 24-hour cycle. They used two groups of mice: one group was on a normal diet, and the other group was fed a high fat diet.

The team also examined in detail what happened to the mice's 24-hour liver metabolism as a result of daily surges in glucocorticoid secretion.

The methods that they used allowed them to show that the effects of glucocorticoids were different when the animals fasted during sleep, and while they fed when they were awake and active.

The researchers found that the glucocorticoid receptor exerted these effects through time-sensitive binding with the genomes of the liver cells.

In addition, it appears that the receptor, and therefore the associated stress hormones, help regulate nearly all circadian genes.

"Highlighting the dominant role [the glucocorticoid receptor] plays in synchronizing circadian amplitudes," write the authors, "we find that the majority of oscillating genes are bound by and depend on [the glucocorticoid receptor]."

The researchers showed that the livers of mice that lacked the receptor did not control fat and sugar levels according to day and night.

The team suggests that the findings reveal how the liver controls levels of sugar and fat in the blood differently during the day compared with nighttime.

A further set of experiments also revealed that normal weight and obese mice responded differently to a glucocorticoid drug.

The team believes that the study is the first to show that diet can alter the effect of hormones and drugs on metabolic tissues.

The researchers suggest that their findings will help inform the emerging field of chronomedicine, which emphasizes the role of the biological clock in health and disease.

"We could describe a new link between lifestyle, hormones, and physiology at the molecular level, suggesting that obese people may respond differently to daily hormone secretion or to glucocorticoid drugs," says senior study author Nina Henriette Uhlenhaut, a professor at Helmholtz Zentrum Mnchen.

"Understanding how glucocorticoids control 24-hour cycles of gene activity in the liver and consequently blood levels of sugar and fat provides new insights into chronomedicine and the development of metabolic disease."

Prof. Nina Henriette Uhlenhaut

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Diet, body clock, hormones, and metabolism: What's the link? - Medical News Today

Winters are here and its that time of the year, when the laziness takes over all the enthusiasm! From foggy mornings to chilly evenings, winter is one season that makes you super lazy, which results in weight gain. There are days when you just dont feel like going out and working out, call it laziness or the influence of weather. Winters are all about snuggling at home with some good food.However, cooking an elaborate meal can seem like a daunting task during winters, and this is why we often end up ordering food, which is the core reason of our weight gain. No wonder, staying in shape happens to be a universal desire, but what is even more important than the need to stay in shape is the need to have a healthy body and a sane mind. Well, if you too deal with the same thing every winter, then its time to roll up your sleeves and stay fit, this season by adapting a healthy diet that too without putting in much efforts. PorridgeWe all love indulging in delicious delicacies during winters, but what we choose to feed our body plays an important role in defining our health. Hence, it is essential to begin the day with a warm and hearty breakfast. Well, it is a great idea to start your day with a bowl of healthy porridge. You can choose from a plethora of grains and cereals. To make it even better, you can add some exotic dried berries or dates. This will simply amp up the health quotient of your porridge and keeps the body warm. The high iron content in dates, give you ample strength to combat seasonal ailments. Nuts and seedsOur body needs more nutrition during winters, and this is why adding nuts and seeds to your diet becomes essential. It gives your body ample nutrients to stay fit and healthy. Right from proteins to healthy fats to vitamins and minerals, daily intake of nuts and seeds can give your body ample resistance against seasonal changes.

Increase your intake of vitamin D The chilly weather often takes a toll over your health and the first thing it impacts on is your bones. Hence, it becomes important to make your bones strong to withstand any weather issues. Increasing your intake of vitamin D helps in strengthening bones as well as immunity.

Eat fatFats are loaded with the goodness of proteins, which helps in strengthening immunity. In fact, adding eggs, fish, cod oil, lean meats, cheese to your diet can help in improving the metabolism. However, keeping a control on the portion you eat is equally essential to maintain a healthy weight.

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Must have diet essentials to stay healthy this winter - Times of India

When youre on a diet like keto, its easy to spend a lot of time obsessing about the things you cant have, like OG-style ice cream and bagels. But nuts are kind of in a grey zone.

Some nuts are heavy on carbs, which makes them not so great for keto; others pack plenty of fat with fewer carbs, making them a good choice. Nuts contain healthy fats and a little bit of protein, so when trying to hit your macros, they can make a good addition to the [keto] diet, says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

Unfortunately, the right nuts dont come with a keto-friendly label. Thats why we consulted nutrition experts to get the rundown on the best (and worst) nuts for people on the keto diet. Here are the ones you should stock up onand which you should definitely avoid.

Take a pass on these C-shaped nuts when youre on the keto diet. Just 60 cashews are equal to the daily carb limit of 20 grams per day on keto, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl. Even if you have a fraction of that, youre still investing a hefty amount of your allotted daily carbs in a few nuts. Cashews are heavier on the carbs and lighter on the fats, which isnt so great for the keto diet, Keatley points out.

Warren recommends skipping pistachios, too. One cup of these little green nuts contains 33.4 grams of carbs, which is way over your daily carb limit.

Vesna Jovanovic / EyeEmGetty Images

Womp womp. These nuts may be everywhere, but their carb to fat ratio isnt ideal for keto, Keatley says. One cup of almonds also puts you at about 31 grams of carbs, so .

You dont need to totally avoid pine nuts when youre on the keto diet, but you should eat them sparingly. One ounce of pine nuts contains four grams of carbs and one gram of sugar. They can be enjoyed moderately, Warren says.

Nakhorn Yuangkratoke / EyeEm

You can have a decent amount of peanuts without torpedoing your ketosis, Keatley says. You can expect to have about six grams of carbs when you eat 33 peanuts. Again, moderation is key here, says Warren.

Oh heywalnuts are good for your heart and your ketosis. You can expect to have four grams of carbs when you eat a little less than cup of walnuts. Thats not perfect, but Warren says you can get a lot more out of your nut when you crush them up and use them to add crunch to a dish.

Roasted hazelnuts make for a nice little holiday treat on the keto diet. One ounce (which is about 12 hazelnuts) contains about 6.5 grams of carbs.

Macadamia nuts have some of the fewest carbs in the nut category, making them a solid choice for keto fans, Warren says. Having cup of these nuts is about four grams of carbs.

These hearty nuts have a fat to carb ratio thats right for keto dieters, Keatley says. Plan on having cup of themits less than four grams of carbs.

If youre looking for a nut to stock up on, this is it. Pecans, like Brazil nuts, pack the most fat with the fewest carbs, Keatley says. One ounce (which is about 19 halves) is less than four grams of carbs.

If you want to have a little bit of a nut thats not ideal for keto here and there, dont stress ityou wont automatically lose keto cred. But, if you want to do your best to be on your keto A-game, you know what to do.

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The Best Nuts On Keto Diet - The Best And Worst Nuts For Keto - Delish

Although the term 'plant-based diet' has been on the rise for some time, that doesn't mean everyone knows exactly what it means.Often perceived as being part of veganism and frequently misunderstood, its entry into the wellness world's vernacular isn't exactly new, with many doctors and dietitians having long advocated for the style of eating.So, to better understand exactly what makes up a plant-based diet, we consulted Sydney-based accredited practising dietitian and nutritionist Marika Day, for all the ins-and-outs. Keep scrolling to learn more.Main image via @romeestrijdWhat Is A Plant-Based Diet?

"A plant-based diet is one that is made up predominantly of plants," Day told BAZAAR.

"Many people get it confused with a plant-only diet, which would be a vegan diet. A plant-based diet or a plant-centric diet is one that includes mostly plants but smaller amounts of animal products."

It's important to note that although some people incorrectly use the terms interchangeably, most consider veganism to be underpinned by the belief that animals should not harmed or exploited for human consumption, while plant-based eating isn't built upon an ideology.

According to a vast amount of research, plant-based diets offer a number of positive health outcomes.

"Plants have numerous health benefits, from antioxidants to dietary fibre and so much more, so a plant-based diet is great for us," Day explained.

"A plant-based diet is much more environmentally sustainable than a diet which contains large amounts of animal products," Day said.

"By having less meat or animal products, we are reducing our greenhouse gas emissions, and we can't have healthy humans if we don't have a healthy planet, too."

Although there are no concrete restrictions as to exactly how much animal-derived foods you can consume on a plant-based diet, the key is to remember that your overall diet should be comprised largely of plants.

"There is no firm definition of what a plant-based diet is with regards to how much animal product would push you 'over'," Day said.

"My suggestion is to look at what you eat in a day, or even just one meal. [Ask yourself] 'What proportion of that meal is from an animal vs. plants?', then work on improving that ratio to bump up the plant portion."

From an environmental perspective, even the smallest changes can make a difference, Day emphasised.

"A little bit goes a long way when it comes to our health and the environment. I think it is so important to remember we don't have to be perfect. Small swaps or small reductions in animal products on a global scale make a big difference," she said.

"Our best dietary sources of plant protein can be found in foods like tofu, tempeh, lentils, beans, chickpeas, quinoa, and in smaller amounts in other grains, nuts and seeds," said Day.

If you're interested in moving towards a plant-based diet, it's a good idea to assess how much animal-based product you are consuming before making any changes, Day expressed.

"My suggestion would be to think about how much animal product you are having at the moment, then come up with one to two simple things you could do to increase your plant intake and reduce animal-based products.

"For example, it might be as simple as having one meat-free meal a week, or swapping out half the mince in a dish for lentils, or having a smaller serving of meat with your veggies. Don't over-complicate it, start where you are and make small but meaningful changes."

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Plant-Based Diet: What Is It & Why Is It Good For You? - Harper's BAZAAR

Greggs have created a "diet" doughnut by putting a hole in the middle [Image: Greggs]

Doughnuts are usually off the menu if youre on ahealthyeating regime - but Greggs are now offering customers a diet version of the sugary treat.

The bakery chain is selling a glazed ring doughnut in addition to its classic jam doughnut.

While the former contains approximately 191 calories, the latter has 245 calories, according to theirwebsite.

It appears the introduction of a hole - and lack of filling - has culled more than 50caloriesfrom the sweet favourite.

READ MORE: Vegan sausage rolls help turbo boost Greggs' sales

Greggs is encouraging customers to make the simple swap as part of its new healthier doughnut diet initiative.

According toThe Sunday Times, it plans to tweak its displays so that jam doughnuts are surrounded by ring doughnuts, guiding the public to order the lower-calorie product.

Speaking at a recent childhood obesity conference in London, Roger Whiteside, Greggss chief executive said that ring doughnuts take some of the calories out.

As well as a greater calorie content, jam doughnuts also contain 10g of fat, compared to 6.4g found in ring doughnuts.

READ MORE: Cushion or pasty? Greggs trolls Next for selling 'steak bake' cushions

However, because of its greater surface area thanks to the hole, ring doughnuts have 13g ofsugar which is 22 per cent of their weight - compared to 12g in the jam-packed alternatives.

Greggs new campaign is in response to the governments childhood obesity strategy, which is forcingfoodcompanies to reduce sugar levels in their products.

Speaking about the challenges the chain faced at the same conference, Whiteside added: People like big cakes, not little cakes . . . we know that we shouldnt be encouraging people to eat large cakes . . . but the problem is you have to go with demand.

A Greggs spokesperson told Yahoo UK: "Encouraging healthy eating is a key priority for Greggs and is why we have extended our product range to include more lower calorie options.

When it comes to sweet bakery these are not diet products but if customers want to treat themselves then we offer more choices at lower calories.

Story continues

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Greggs creates first 'diet' doughnut - by adding a hole to the centre - Yahoo News

A heart attack is a serious medical emergency in which the supply of blood to the heart is suddenly blocked, usually by a blood clot.

A lack of blood to the heart may seriously damage the heart muscle and can be life threatening.

Coronary heart disease (CHD) is the leading cause of heart attacks, and certain foods have been shown to reduce a persons risk of developing the deadly complication.

According to a study published in the Journal of the American College of Cardiology, people who regularly eat a variety of nuts, including peanuts, walnuts and tree nuts, have a lower risk of developing cardiovascular disease or coronary heart disease compared to people who never or almost never eat nuts.

While many past studies focused on nut consumption as a whole, researchers in this study also investigated the association between specific types of nuts - peanut butter, peanuts, walnuts and tree nuts - with major cardiovascular events.

Peanuts were included even though they are actually a legume because they have a similar fatty acid and nutrient profile as other nuts.

To gather the findings, the research analysed data from over 210,000 people, including women from the Nurses' Health Study and Nurses' Health Study II and men from the Health Professionals Follow-up Study, with up to 32 years of follow up.

READ MORE:Heart attack: Want to prevent the deadly condition? How much coffee you can drink a day

Participants who ate peanuts or tree nuts two or more times per week had a 13 percent and 15 percent lower risk of cardiovascular disease, respectively, and a 15 percent and 23 percent, lower risk of coronary heart disease, respectively, compared to those who never consumed nuts.

Participants who consumed five or more servings of nuts a week had a 14 percent lower risk of cardiovascular disease and a 20 percent lower risk of coronary heart disease than participants who never or almost never consumed nuts.

"Our findings support recommendations of increasing the intake of a variety of nuts, as part of healthy dietary patterns, to reduce the risk of chronic disease in the general populations," said Marta Guasch-Ferre, PhD, lead author of the study and research fellow at the department of nutrition at Harvard T.H. Chan School of Public Health.

According to Mayo Clinic, one way nuts may help your heart health is by lowering the low-density lipoprotein (LDL, or "bad") cholesterol levels.

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Heart attack: Include this snack in your diet to reduce your risk - Express

It was around the 1980s that international longevity statistics established Japanese males and females as the world's top. They have since continued their strong showing. According to World Health Organization statistics for 2018, Japan ranked second among 228 countries and regions in the world, at 85.52years, after Monaco, with (89.37 years).

Clearly diet has a strong correlation with health and longevity. In Nikkan Gendai (Nov 8) Dr Masako Okuda reviewed the past and considered the figure.

"Some people may believe that Japanese will remain at or near the top in terms of longevity, but I disagree. I think they are eating too many animal products," she commented.

For various reasons, including the propagation of Buddhism, Japanese from long ago avoided consumption of meats, and of animal products in general with the exception of fish. After the Pacific War, Japan began receiving aid in the form of milk and dairy products provided to school lunches, and since then, has been weaned away from the traditional Japanese diet as their intake became increasingly Westernized.

This has led to more people developing the same lifestyle illnesses as Westerners.

"There are limits to caloric intake," says Dr Okuda. "Through consumption of proteins via meat, milk, dairy products, Japanese are consuming less rice, vegetables, mushrooms, sea vegetables and so on, which are rich in vitamins and minerals. So they are losing what was once a balanced diet.As a result, cholesterol builds up in their bodies and due to hardening of the arteries they suffer from more stokes or diabetes through obesity, with colon and breast cancers also on the increase."

These changes in the national diet have a brief history of less than 200 years, as opposed to well over 1,000 years of the previous native diet, and their consumption can't be considered well matched to the Japanese physique.

Dr Okuda is wary of the "power" of American influence, which obliges Japan to import more beef and also promotes its consumption through campaigns to "Eat meat because it's good for health."

"By the 1980s Japan had achieved the world's top longevity, so there's no need for Japanese to consume a greater portion of animal products," Okuda says.

Okuda points to longevity statistics broken down by occupation from 1926 to 1979 and noted that the longest-lived people were in professions related to religion. For instance, among 149 head priests at Buddhist temples aged 75, the average remaining lifespan was 4.2 years. Dr Okuda attributes this to their diet.

"As part of a study on the diets of priests, blood tests and so on were conducted. It was observed that while more meals were prepared in electrical appliances, such as rice cookers, they abstained completely from meat, fish, eggs, milk and other animal products. They consumed rice prepared in 17 varieties, and rice porridge in 20 varieties, and for side dishes they ate mushrooms on the average of 1.2 times a day, with a maximum of five times a day; sea vegetables were consumed 1.8 times a day, with a maximum of six times a day."

Normally the priests took two main meals, with occasional light evening snacks such as noodles or mochi (glutinous rice cakes). Their average daily caloric intake was 2,070 kilocalories.

That is not really such a big difference from the average Japanese daily intake of 2,330 kilocalories. But the average priest consumes only 65% of the protein of the average Japanese male, and 36% of the amount of carbohydrates, while at the same time taking in twice the amount of dietary fiber.

Needless to say, priests at Zen temples live a somewhat ascetic life without imbibing alcohol or smoking, and devoting much of their waking hours to activities like meditation and chanting sutras.

"The average elderly person has reached the point in life where he or she might ask, 'Why shouldn't I indulge, and enjoy the years I've got left? After all, I'm going to die anyway,'" said Okuda. "But as a doctor who has seen hundreds of patients die, I've seen many who were sick and passed on with agonized expressions while connected to an intravenous drip or life support. Those who died of natural causes bore peaceful expressions."

There is ample evidence to suggest that sensible living habits and a well rounded diet of traditional Japanese foods will not only make for a better life, but for a better end of life as well.

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Eating like a Buddhist priest will add years to your life - Japan Today

When we first spoke to Emily Simpson about her daily diet,The Real Housewives of Orange County mom admitted that her hectic lifestyle led her to fuel up on some"random" foods. At the time, she'd eat Pop Tarts and Diet Coke for lunch, thennibble on leftover macaroni and cheese for dinner. Butthings have taken anotable turn since then.

When Emily began to feel significant hip pain this past summer, she committed to a new eating plan to relieve some of the aching. "I just need to get some weight off to make me feel better," she said at the time. And now that she's at home recuperating after her October 28 hip surgery, the Orange County attorney is still taking a mindful approach to nutrition.

In an Instagram post from November 2, Emily wrote: "To be honest, I was nervous about the surgery, but I learned that specific nutrition BEFORE and AFTER your surgery can play a role in your recovery."

After revealing that she's been sipping nutrition shakes as she recuperates, Emily urged her followers: "If youre having surgery, talk to your doctor about a nutrition plan thats right for you."

The Feast is Bravos digital destination serving culinary inspiration and essential food news. Like us on Facebook and visit daily for diet and wellness trends, kitchen hacks and tools and the buzziest celebrity, chef, and restaurant happenings you need to know about right now.

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Emily Simpson Reveals the Diet Plan She's Using to Recover After Hip Surgery - Bravo

In 2019 saw wellness and clean lifestyles growing in popularity. Picture: Pexels

Health trends come and go. While some may last the whole year, others are short-lived and seasonal.Foods that were in last summer are suddenly out of favour.Carbohydrates were once everyone's favourite and have fallen out of favour..2019 saw wellness and clean lifestyles growing in popularity.According to World Health Organization( WHO), a healthy diet is essential for good health and nutrition.It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer.Eating a variety of foods and consuming less salt, sugar and saturated and industrially-produced trans-fats, are essential for a healthy diet, says the organization.To stay ahead of what you should be putting in your grocery basket, here are some summer top diet food trends from Mari Pronk, a registered dietitian and Association for Dietitians in South Africas spokesperson. DNA diets and personalised nutrition

Hundreds of genes, which affect weight and nutrient metabolism, have already been identified.The results of a DNA-test, can assist a dietitian in providing you with the healthiest diet in order to lose weight, combat chronic disease and reach your optimal level of health.

Testing your genes can give information regarding the type of exercise that best suits you, which supplements to take and avoid and which diet approach to follow.Gene testing is becoming more popular in SA. Plant-based diets

This focuses on making vegetables, legumes, nuts, seeds, soy products and whole grains the focus of meals, rather than animal products.The positive effect on your health is obvious. Plant-based foods are naturally high in fibre, vitamins and minerals and low in fat and cholesterol. Its also more environmentally sustainable.Plant-based foods contain anti-oxidants and phytochemicals that can protect against cancer. Whole foods

This way of eating is all about returning to the basics. The emphasis is on whole, minimally processed foods.Whole foods are defined as foods that have not been refined, minimally processed and eaten in its natural state. This includes unprocessed food, such as fruits and vegetables, minimally processed food (inedible or unwanted parts of the food is removed), such as oats, brown rice and legumes.Whole foods are low in added salt, sugar and fat and do not contain additives. They are naturally higher in vitamins, minerals and fibre.Eating mostly whole foods on a regular basis, can thus help to prevent unwanted weight gain. Gut healthRecent studies have shown a connection between the trillions of bacteria in our gut (the gut microbiome) and our mental health and physical well being.If the balance between the good and bad bacteria in your gut is altered, it can lead to irritable bowel syndrome, bloating, diarrhoea, constipation, weight gain, a decrease in immunity, body-wide inflammation, autoimmune diseases, diabetes and cancer.Everyone has a unique gut microbiome, influenced by our environment, genetics and the foods we eat.The good bacteria in the gut, called probiotics, can be increased by taking a probiotic supplement (tablets), or by eating certain foods. The focus has now shifted towards these foods. Fermented foods are currently the most popular food containing probiotics.A large variety of fermented foods, are currently available and include kombucha (fermented tea), kefir (fermented milk), sauerkraut (fermented cabbage) and kimchi (a spicy fermented cabbage).High-fiber foods act as prebiotics. Thus the intake of these foods are also important, especially garlic, onion, asparagus, carrots, celery, apples and chicory. Intermittent fasting

The interest in fasting will increase as more research shows the benefits of fasting on weight loss and chronic diseases like diabetes.Several forms of intermittent fasting are currently recommended. This includes the 16:8 method, where all food is consumed within eight hours, followed by 16 hours of no eating. Hours of fasting can range from 12 to 18 hours.Fasting is not recommended for children, pregnant and breastfeeding woman. If you have a chronic disease, first consult your doctor or a registered dietitian, before attempting this way of eating.

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Read next on IOL Top 5 diet trends we'll be seeing more of this summer - IOL

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