The Better-Sleep Diet

Want to clock more ZZZ’s? Change up your plate. Certain nutrients in your diet—like vitamin C, lycopene, and selenium—are associated with healthier sleep patterns, according to a new study on 4,500 people published in Appetite.

Researchers crunched sleep and nutrition data from the National Health and Nutrition Examination Survey (NHANES). They broke people up into four sleep categories: “very short” (less than 5 hours per night), “short” (5 to 6 hours), “normal” (7 to 8 hours) and “long” (more than 9 hours) and examined the participants’ diet patterns from 24-hour food recall interviews.

One key finding from the study: People who ate a more varied diet were more likely to be “normal” sleepers (about 18 foods versus 14 in the shortest sleepers). Eating a variety of foods may indicate you’re consuming more nutrients. In turn, “that may provide the nutritional coverage to help your body work optimally, which, among other things, would translate into better sleep,” says study coauthor Michael A. Grandner, Ph.D., a research associate at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania.


So why’s the sleep-diet connection so important? People who get 7 to 8 hours of sleep at night are generally healthier. Research shows those who log less hours have an increased risk of obesity, diabetes, and heart disease, while sleeping more than 9 hours has been linked to depression.

“This study should remind us that not only is sleep an important part of overall health, but sleep and diet are related to each other,” Grandner says. The reasons why vary—people who sleep better may make more nutritious food choices, or they may make healthy eating a priority. Other studies have shown that sleep loss affects certain hormones that control hunger and appetite.

Although Gardner says his research didn’t uncover why certain foods are related to better sleep, it can’t hurt to eat more of the nutrients identified in the study that help make your night better.

Here are five:

Lycopene: A cancer-fighting antioxidant found in tomatoes, watermelon, and pink grapefruit.

Vitamin C: One cup of strawberries or one medium kiwi packs more than 100 percent of your daily value of this heart- and cancer-protective antioxidant.

Selenium: An ounce of Brazil nuts or a can of tuna are both excellent sources of this anti-inflammatory that’s key for immune function.

Theobromine: Find this heart healthy phytochemical in tea and chocolate.

Lauric acid: Most commonly found in coconut oil. Though it’s a saturated fatty acid, studies show that it may improve “healthy” HDL cholesterol without affecting “bad” LDL levels.

Are You Drinking Too Much?

Even if you left boozing-to-get-drunk behind in college and haven't seen a last call in years, alcohol could still be harming your health

Haley Bakker, 25, doesn't have a drinking problem. Sure, the public relations associate regularly hits the Chicago bar scene with friends and frequently sips cocktails at business events. And sure, the drink she often holds in one hand feels as natural as the smartphone in the other. But like most of her pals, Haley rarely gets drunk, almost never wakes up with a hangover, and always takes a cab home.

When asked how many drinks she has in a typical week, Haley's first guess is five or six. Then she does the math: Monday night might find her catching up with a girlfriend over cocktails. Tuesday, it's dinner with her boyfriend and a bottle of red. Wednesday, a going-away party for a coworker and vodka tonics all around. Thursday is movie night at home with takeout and white wine. Friday is the office cocktail hour where everyone gathers to toast landing a new account. Saturday is a night out at the bars, followed by Sunday brunch with Bloody Marys. Her initial estimate was way off, by at least half, she admits. It's easy to lose track.

Very easy, especially in a post-Sex and the City culture in which socializing is often synonymous with clinking glasses, and an after-work nip with clients isn't only normal, it's practically de rigueur. The alcohol facts are sobering. Per a July 2012 Gallup poll, 44 percent of Americans drink alcohol regularly, and 22 percent admit they sometimes imbibe more than they should, despite U.S. dietary health guidelines that state women should sip no more than seven drinks a week and no more than three on any given day.

"As a society, we have long blown past those guidelines," says clinical psychologist Joseph Nowinski, Ph.D., author of Almost Alcoholic. And while a seven-drink weekly limit might seem a little strict to some, a slew of research has found that regularly exceeding it over time can lead to both health hiccups (low energy, blotchy skin) and health disasters (certain cancers, strokes). To wit, in September, the U.S. Preventive Services Task Force was compelled to draft a recommendation to primary-care physicians: Talk to your patients about risky drinking behaviors, stat. Those M.D.s are in for a challenge.

15 Minutes Morning Move

Get up and go. Literally. "If you work out be­fore your day distracts you, your chances of exercising regularly go way up," says Cedric Bryant, Ph.D., chief science officer of the American Council on Exercise. And AM sweating can make you sharper all day: "Exercise enhances the secretion of neuro­transmitters," Bryant says.

Wake up your body with this 15-minute bedside routine, created by Suzanne Meth, a manager at E at Equinox in New York City. Warm up and cool down by jogging in place for two minutes.




Ref: WomensHealth

When Whole Grains Aren’t Healthy

Think eating whole grains is always a healthy choice? Take a closer look at the nutrition label. Some products labeled with “whole grain” lingo aren’t nearly as healthy as you think they are. In fact, products with the yellow Whole Grain Stamp—a symbol many look for to make healthy picks—are typically the least nutritious, found a recent Harvard School of Public Health study. After evaluating 545 whole grain products and tallying up their nutritional components, researchers found that products donning the label were higher in sugar and calories, and had a heftier price tag, than whole grain products without it.

By law, any product advertising itself as “whole grain” must have at least 51 percent whole grain by weight. However, the remaining 49 percent can include refined grains, and other not-so-good-for-you ingredients. While eating whole grains products, which are rich in fiber and vitamins, can help prevent heart disease, type 2 diabetes and obesity, refined grains can lead to the onset of the same conditions, making it vital to know how to distinguish the good from the bad.

Step one: Read the nutrition label and ingredients list, says Heather Bauer, RD, CDN, founder of Bestowed.com, a service that offers consumers a personalized way to discover and learn about the best nutrition products on the market. Here, Bauer shares simple rules for how to interpret what you’re reading.

Don’t be fooled by fancy language
Ideally, the product should be 100 percent whole grain. Words and phrases like: “Whole bran,” “Multi-grain,” “Made with whole grain,” “A healthy source of whole grain,” and “Made with wheat,” don’t ensure a healthy pick–these terms aren’t regulated by the government, so they don’t actually mean anything. Typically these slogans are printed on the packages to confuse consumers, Bauer says.

Check the order
The first ingredient on the label should be whole grains, but don’t stop scanning there. If sugar or trans fat is the second or third ingredient, it’s better to skip it, she says. The higher up an ingredient is on the list, the more of it is present in the food. So sugar or trans fat in second or third place could mean that you’re eating a whole lot of unnecessary bad-for-you filler.

Follow the 10:1 ratio rule
Check the fiber content and the carb count. For every ten grams of total carbohydrates there needs to be at least one gram of fiber. “If the product has 30g of carbohydrates, it must have at least 3 grams of fiber to fit the bill,” says Bauer. Foods that met the 10:1 ratio tend to have less sugar, sodium, and trans fats than those that didn’t, found the Harvard researchers.

Three tips for how to be a smarter (and healthier) consumer

You are NOT what you eat.

If we were what we ate, then people who ate lots of hot dogs and pork chops would be solid walls of muscle. People who ate lots of pasta would be stringy and fat-free. People who ate lots of pecan pie would be Zooey Deschanel (sweet, but nutty and flaky).

And people who ate a lot of fat would be fat.

What's that, you say? That last sentence is true? People who eat fat are fat? Well, no, not necessarily. Science shows that eating fat won't make you fat any more than eating money will make you rich.

Now, eating foods that are packed with the wrong kinds of fat will make you fat. Trans fats found in pie crusts and other baked goods, and saturated fats found in processed and grain-fed meats, add hefty calories while doing mostly harm to your body's nutritional bottom line. But healthy fats will do the opposite: They can quell your appetite, cutting the number of calories you eat in a day, while improving your heart health and stoking your metabolism.

Delicious, fatty foods that help you lose weight? Right here!


#1: Grass-Fed Beef
Yeah, I know: grass-fed beef is a little pricey. But its higher ratio of good-for-you fats make it well worth the cost: A study in Nutrition Journal found that grass-fed meat contains higher levels of omega-3 fatty acids, which are known to reduce the risk of heart disease. And when it comes to your waistline, grass-fed beef is naturally leaner and has fewer calories than conventional meat. Consider this: A 7-ounce conventional strip steak, trimmed of fat, will run you 386 calories and 16 grams of fat. But a 7-ounce grass-fed strip steak is only 234 calories and five grams of fat—you'll save more than 150 calories and your steak will taste better.

#2: Olive Oil
Olive oil is rich in cancer-fighting polyphenols and heart-strengthening monounsaturated fats, and when it comes to looking lean, it's backed by some pretty strong facts. A recent study from Obesity found that an olive-oil-rich diet resulted in higher levels of adiponectin than did a high-carb or high-protein diet. Adiponectin is a hormone responsible for breaking down fats in the body, and the more you have of it, the lower your BMI tends to be. Reap the benefits by making olive oil your cooking fat of choice and using it in dressings and sauces.

#3: Coconut
Coconut is high in saturated fat, but more than half of that comes from lauric acid, a unique lipid that battles bacteria and improves cholesterol scores. And get this: A study published in Lipids found that dietary supplementation of coconut oil actually reduced abdominal obesity. Of the participants, half were given two tablespoons of coconut oil daily and the other half were given soybean oil, and although both groups experienced overall weight loss, only the coconut oil consumers' waistlines shrunk. Sprinkle unsweetened flakes over yogurt or use coconut milk in a stir-fry to start whittling your waist.

#4: Dark Chocolate
Good news for your sweet tooth: Chocolate can help you flatten your belly. Dark chocolate, that is. But to truly take advantage, don't wait until dessert: A recent study found that when men ate 3.5 ounces of chocolate two hours before a meal, those who had dark chocolate took in 17 percent fewer calories than those that ate milk chocolate. The researchers believe that this is because dark chocolate contains pure cocoa butter, a source of digestion-slowing stearic acid. Milk chocolate's cocoa butter content, on the other hand, is tempered with added butter fat and, as a result, passes more quickly through your GI tract. Because dark chocolate takes more time to process, it staves off hunger and helps you lose weight.

Protein Facts

We all know her: that trim, toned woman who seems to live on grilled chicken, hard-boiled eggs, and nonfat yogurt. Convinced that her high-protein plan is your ticket to a better body, you've been trying to work more of the macronutrient into your diet. But is it really the secret to slimming down? And how much protein do you actually need, anyway? Read on for the surprising facts, then use your newfound knowledge to get all the muscle-building, fat-fighting benefits.


Protein Facts You Need to Know

You're already getting enough protein.
"There's way too much hype about protein -- or rather, a perceived lack of it in people's diets," says Marion Nestle, PhD, a professor of nutrition, food studies, and public health at New York University. "The reality is, if you consume enough calories, you're probably eating plenty of protein." Most nutritionists agree that active women need about half a gram per pound a day, or approximately 65 grams for a 130-pound woman. And according to the USDA, most of us -- even vegetarians -- are eating 69 grams of protein daily, so we're in the clear. (If you exercise for more than an hour five or more days a week, bump up your intake to 0.75 grams per pound.) Just don't skimp at breakfast and then load up at lunch and dinner, because eating protein in the a.m. can help curb your calorie intake for the rest of the day.

Protein helps you burn more calories...
Every time you eat, your body uses up energy (aka calories) to break down your food and absorb its nutrients, which boosts your metabolism. When you tuck into fat or carbs, about 5 to 15 percent of those calories go toward the digestion process. With protein, it's more like 20 to 30 percent. That's because protein is made up of amino acids held together by peptide bonds, which are strong little suckers. In order for your body to use the amino acids to repair tissue, transport oxygen throughout your bloodstream, and form immunity-boosting antibodies, the peptide bonds have to be broken; this means your stomach has to work harder, which takes extra energy.

...but it can still make you fat.
That metabolism spike doesn't mean protein is a freebie. If you overeat, you'll gain weight no matter where your calories come from. According to a recent study in the Journal of the American Medical Association, volunteers who consumed an extra 1,000 calories a day gained weight, whether 5, 15, or 25 percent of those calories came from protein. While dieters have slimmed down with low-carb plans like Atkins, South Beach, and Paleo, their success is likely because they've cut calories and nixed refined carbs, not because they've upped their intake of protein.

Fix your posture

Go look in a mirror: See any problems? Fix them (and look 10 pounds lighter!) simply by using these posture-improving moves from physical therapist Bill Hartman.

The Problem: Droopy Boobs
A weak upper back angles your chest downward.

The Fix: Face Pull
Attach a rope handle to a high pulley and grasp it with both hands. Step back until you feel tension in the cable. Pull toward your face, elbows wide. Slowly return to start. Do two or three sets of 12 to 15 reps.

The Problem: Belly Pooch
Weak lower abs and a pelvis that tilts forward push your stomach outward.

The Fix: Kneeling Hip-Flexor Stretch
Kneel on your right knee, your left foot in front of you. Gently push your hips forward as far as you can. (You should feel it in your right hip.) Hold for 30 seconds, then switch sides. Repeat three times.

The Problem: Thick Midsection
Rounded shoulders compress your ribs and abdomen, making your torso appear wider than it actually is.

The Fix: Lying Y Raise
Lie facedown with your arms overhead in a Y position on the floor. Raise your arms a few inches off the floor, pause, then return to start. Do two sets of 12 reps.

Brown eggs are better than white

Myth: Brown eggs are better than white.

The real deal: Despite their higher price tag (they can cost up to 20 percent more), brown eggs aren't all they're cracked up to be. "Although they look more wholesome, they have the same nutritional breakdown as the white kind," Crandall says. "They simply come from a different breed of hen."
Instead, put your extra dollars toward omega-3-enriched eggs, which can deliver more than 600 milligrams of these heart-healthy fats, compared with the 30 milligrams provided by the regular kind. Researchers found that people who ate fortified eggs daily experienced a 32 percent decrease in their triglyceride level. For the biggest benefit, look for brands that contain both EPA and DHA, two easy-to-absorb omega-3s.

Worst Coffee Drinks

Worst Chocolaty Coffee Drink
Starbucks Double Chocolaty Chip Frappuccino with Whole Milk and Whipped Cream (Venti)
520 calories
23 g fat (15 g saturated, 0.5 g trans)
350 mg sodium
69 g sugars

Talk about double trouble. Within this chocolate calamity lurks three-quarters of your recommended daily intake of saturated fat, and as much sugar as you’ll find in 10 Rainbow Popsicles! Slash your calorie intake by switching to skim milk and cutting out the whipped cream. Knock the size down to a grande, and switch from the frappe to an iced mocha, and you’re looking at a drink with 350 fewer calories than when you started. Make a switch like that every single day, and you’ll lose about 6 pounds in two months!

Drink This Instead!
Grande Iced Caffe Mocha with Skim Milk (No Whipped Cream)
170 calories
2.5 g fat (1.5 g saturated, 0 g trans)
70 mg sodium
28 g sugars


Worst Seasonal Coffee Drink
Dunkin’ Donuts Iced Gingerbread Latte (large)
450 calories
12 g fat (7 g saturated)
290 mg sodium
68 g sugars

This holiday horror packs a whopping 68 grams of sugar (that's as much as in three and a half Twinkies!) and almost a quarter of your daily calories. (Hope you weren’t planning to eat much today.) To enjoy the same chilly gingerbread coffee flavor, simply swap the latte for iced coffee and drop down a size. Suddenly, you’re looking at nearly half as much sugar and a far more digestible 270 calories.

Drink This Instead!
Iced Gingerbread Coffee with Cream (medium)
270 calories
9 g fat (5 g saturated)
90 mg sodium
36 g sugars


Worst Caramel-Flavored Coffee Drink
McDonalds Caramel Latte with Whole Milk (large)
330 calories
9 g fat (5 g saturated)
210 mg sodium
51 g sugars

This caramel confection hides an unhealthy dose of sugar and an unnecessary amount of calories. But don’t blame the caramel flavoring entirely. Choose the flavored cappuccino instead for a fat-free, lower-calorie, lower-sugar alternative that will hit your sweet spot just the same. When given the choice, always opt for a cappuccino over a latte—they’re made with less milk than lattes, which means they’re lighter, with fewer calories.

Drink This Instead!
Caramel Cappuccino with Skim Milk (medium)
190 calories
0 g fat
150 mg sodium
41 g sugars


Worst Hot Chocolate Drink
Starbucks White Hot Chocolate with Whole Milk and Whipped Cream (venti)
640 calories
28 g fat (18 g saturated, 0.5 g trans)
340 mg sodium
78 g sugars

No one orders a hot chocolate and expects it to be anything but a dessert-like beverage. And certainly you should enjoy the occasional indulgence. But other times try this: Go with 2% milk (which is Starbucks' default unless you specify otherwise) and shave 50 calories from these numbers. Cut the whip and trim another 70. Downsize to a grande and shed 120 more. Or swap to a cinnamon dulce latte, and cut out hundreds of calories while still indulging in a deliciously sweet treat!

Drink This Instead!
Cinnamon Dulce Latte (grande)
210 calories
0 g fat
135 mg sodium
38 g sugars