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Yahoo
08-08-2025
- Health
- Yahoo
The #1 Late-Night Snack for Better Sleep, According to Dietitians
Reviewed by Dietitian Alyssa Pike, RDNKey Points Dietitians recommend the Golden Milk Shake as the No. 1 late-night snack for better sleep. The Golden Milk Shake contains trypophan and vitamin D—both thought to impact our sleep—and no added sugars. Strategies for better sleep include eating a balanced diet, avoiding too much caffeine and creating a bedtime doesn't love a good night of restorative sleep? Sleep is the foundation of health and is arguably one of the most important practices for a healthy lifestyle. When it comes to late-night snacks, you may be wondering if there are better choices to promote a good night's rest. Turns out, what you choose to eat (and what you avoid) in the hours before bed can make a difference. 'A heavy, late-night snack tells your system to shift into digestion mode, not rest mode,' says Stacy Lofton, MS, RDN. Instead, she recommends choosing foods that digest easily within an hour or two before bed. This is why our favorite late-night snack for better sleep is our Golden Milk Shake. 'It blends banana and milk, both sleep-friendly, with a touch of turmeric and cinnamon for warmth and anti-inflammatory support,' says Taiyyibah Moughal, RD, CDN, ISAK-1. Learn more about why this shake is our top pick to help you wind down and sleep well. Why Our Golden Milk Shake is the #1 Late-Night Snack Contains Tryptophan Tryptophan is an essential amino acid found in a variety of foods from nuts and seeds to meats and dairy products. The Golden Milk Shake is made with reduced-fat milk, a known source of tryptophan in the diet. Tryptophan is involved in the production of melatonin which is involved in the sleep-wake cycle. Additionally, the combination of protein and carbohydrates aids in the transport of tryptophan to the brain across the blood-brain barrier where it plays a role in the production of serotonin and melatonin. Source of Vitamin D Fortified dairy products that contain vitamin D are one of the few foods in the standard American diet that contribute a significant amount of this essential nutrient. Vitamin D status has also been associated with sleep regulation and not getting enough may increase the risk for sleep-related issues. There are multiple theories as to why vitamin D is thought to influence sleep–one is its involvement in melatonin production. While a Golden Milk Shake won't contribute 100 percent of your daily vitamin D needs, it will provide another opportunity to up your intake. No Added Sugar The Golden Milk Shake contains no added sugar and instead relies on sweetness from ripe bananas and a touch of vanilla extract. Diets that contain too much added sugar, particularly in the form of sugar-sweetened beverages, are associated with poor sleep quality. The Dietary Guidelines for Americans recommend no more than ten percent of calories come from added sugar per day. Just the Right Portion Avoiding heavy snacks before bedtime is recommended to prevent you from feeling overly full prior to sleep. Nutritious snacks that offer just enough calories to help you feel satisfied are the way to go when it comes to sleep-promoting choices. 'Lighter, nutrient-rich snacks like banana and milk—or something with complex carbs and protein—can help you feel settled without feeling too full,' says Moughal. If you need to adjust the portion size of the Golden Milk Shake, we recommend cutting it half and saving the rest for the following day. Strategies for Better Sleep Eat a Balanced Diet 'A balanced, plant-forward diet full of fruits, veggies, whole grains, legumes, and healthy fats provides the micronutrients (like magnesium and vitamin B6) that support more restful and less interrupted sleep,' says Moughal. 'Some of the most sleep-supportive foods include tart cherries, kiwifruit, milk, and fatty fish,' says Moughal. 'These stand out because they naturally contain melatonin, tryptophan, magnesium, or other calming nutrients that help regulate our internal sleep-wake rhythm.' Avoid Too Much Added Sugars 'Diets high in added sugars, processed foods, and refined carbs tend to be linked with poor sleep quality and more frequent insomnia symptoms,' says Moughal. Skip foods that are high in added sugar like high-sugar breakfast cereals, pastries or other baked goods, candy, and sugar-sweetened beverages. Try replacing these foods with options that are naturally lower in added sugar. Small swaps to reduce the amount you're eating every day can add up to have a significant impact on the total added sugar in the diet. Don't Eat Too Close to Bedtime 'Ideally, you want to enjoy your snack about 1 to 2 hours before bed,' says Moughal. 'Eating too close to bedtime can disrupt digestion and make it harder to fall or stay asleep,' Smaller portions of nutrient-dense foods should be the primary choice to prevent from feeling overly full before sleep. Skip the Caffeine and Alcohol 'Caffeine and alcohol are major culprits when consumed too close to bedtime—caffeine can delay sleep onset, while alcohol may disrupt deep sleep,' says Moughal. Skip the afternoon cup of coffee if you want to fall asleep easily and limit your happy hour drinks for better rest. These practices can help you wake up feeling refreshed and with more energy the following day. Be Strategic About Fluids Drinking too much, too close to bedtime can leave you running to the bathroom at 3am. Instead, Moughal recommends that you stay well-hydrated during the day but taper fluids in the evening to avoid overnight bathroom trips. Create a Routine 'Creating a wind down routine after a busy day will help prepare your brain for sleeping,' says Ashley Q. Lombardi MS, RDN. She recommends putting your phone in another room for the night if you can. 'Getting ready for bed with a book, bath, or some classic music will give your body the opportunity to relax so that you can fall asleep,' she says. Our Expert Take If you're looking for a sleep-friendly late-night snack, we suggest our Golden Milk Shake thanks to the tryptophan and serotonin found in the combination of dairy and banana. The Golden Milk Shake is also naturally sweetened without added sugar, making it a healthier choice to end your day. Cheers to a good night's rest! Read the original article on EATINGWELL
Yahoo
07-08-2025
- Health
- Yahoo
The 6 Best Frozen Foods for Better Blood Pressure, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points Nearly half of American adults have high blood pressure, but many don't know it. The freezer aisle can be a convenient place to find foods for healthy blood pressure. Choose low-sodium foods that are high in magnesium, potassium, omega-3s and plant blood pressure, or hypertension, strikes nearly half of American adults. Unmanaged, this silent disease can increase your risk of heart disease, stroke, kidney disease and loss of vision. Yet, because high blood pressure has no symptoms, many people don't even know they have it. Fortunately, a healthy diet can go a long way in managing high blood pressure or preventing it from developing in the first place. Research has shown that eating patterns that are low in sodium, yet high in fiber, plant protein, omega-3 fats, potassium and magnesium may help reduce blood pressure. And many healthy foods that contain these nutrients just happen to be available in the frozen food aisle. That said, the freezer aisle is a big place! So, we asked dietitians to share the top frozen foods for healthy blood pressure. Keep reading to learn their favorites, plus easy ways to add them to your favorite meals. 1. Frozen Spinach Veggies, like spinach, are one of the foundations of the blood pressure-lowering DASH diet. And they don't always have to be fresh. 'Frozen vegetable options are just as nutritious and sometimes more budget-friendly than fresh varieties,' says Kayla Farrell, RDN. 'So, frozen spinach can be a good choice for blood pressure and heart health without worry of food waste.' In addition to providing blood pressure-balancing minerals, like potassium, calcium and magnesium, frozen spinach also contains compounds called nitrates that may help lower blood pressure. In fact, research has linked regularly eating lots of nitrate-rich vegetables to a 4.8 mm Hg decrease in systolic blood pressure and a 1.7 mm Hg reduction in diastolic blood pressure. Eating lots of nitrate-heavy veggies may also reduce the risk of cardiovascular disease death by 37% to 49%. Keep a bag or box of frozen spinach in your freezer. That way, you'll always have it on hand to toss into everything from soups and casseroles to eggs and stir-fries. 2. Frozen Berries Yes, fresh berries are delicious. But don't overlook frozen berries. They're frozen at peak ripeness, which locks in their nutrients. So, you can reap their benefits any time of year. 'Berries like blueberries, strawberries and raspberries are packed with antioxidants, fiber and vitamin C that are great at helping fight inflammation and supporting heart health,' says Farrell. Delicious, juicy berries also contain plant compounds, called polyphenols, which may support healthy blood pressure by keeping blood vessels relaxed and pliable. That may be one reason research has found that polyphenol-rich black currants, raspberries and blueberries may help reduce blood pressure in people with hypertension. However, the strongest evidence is for blueberries, which contain a specific type of polyphenol called anthocyanins. 'Studies suggest anthocyanins, the antioxidants that give blueberries their deep purplish blue color, support endothelial function, boost nitric oxide production and reduce inflammation, which are all key factors in managing blood pressure,' says Julie Pace, RDN. Research has found that daily blueberry consumption improved arterial stiffness in women with mild hypertension and vascular function in people with metabolic syndrome. So, go ahead and toss a handful into your smoothie or oatmeal! Or, snack on them frozen for a delicious, frosty treat. 3. Frozen Edamame 'With plant-based protein and other micronutrients, like fiber, potassium, magnesium, iron and Vitamin C, edamame are a nutrient-dense, low-sodium food,' says Sarah Schlichter, M.P.H., RDN. One cup of prepared, frozen edamame provides 24% of the Daily Value for magnesium and 14% of the DV for potassium. These two minerals have each been linked to lower blood pressure, but they are believed to work in different ways. For instance, magnesium helps your body produce nitric oxide, which relaxes blood vessels and improves blood flow. Then, potassium helps counteract the blood pressure-raising effects of sodium and supports blood vessel dilation. Of course, you can always enjoy this nutritious freezer staple as a snack. But it's also a tasty addition to stir-fries, soups, salads, casseroles or even blended into a protein- and fiber-rich dip. 4. Frozen Wild-Caught Salmon 'Seafood, especially fatty fish like salmon, is one of the best foods for heart health, as it contains omega-3 fatty acids that can help reduce inflammation and improve blood vessel function,' says Farrell. For the biggest omega-3 bang, choose wild-caught frozen salmon. It's often higher in the omega-3 fats DHA and EPA, which have been linked to lower blood pressure and better heart health. And it has a more favorable omega-3 to omega-6 ratio than farmed salmon. Wondering how many omega-3s you need to lower blood pressure? One large meta-analysis found that the optimal dose is between 2 and 3 grams per day, which you can get from one 4-ounce serving of cooked wild-caught Atlantic salmon. To save time, you can cook salmon from frozen. No need to thaw! 5. Frozen Beets When it comes to blood pressure-lowering nitrates, you can't do better than beets. While beets themselves haven't been studied, beetroot juice, which is heavily concentrated in nitrates, has loads of research behind it. Numerous studies have found that beetroot juice may help lower systolic blood pressure (the first number in your blood pressure reading, which is most strongly correlated with heart health). 'Frozen beets are perfect for adding to smoothies, roasting or thawing for topping a colorful salad,' says Alyssa Northrop, M.P.H., RD. She loves using pre-prepped cubes of frozen beets to keep her fingers stain-free. 6. Frozen Peas 'Frozen green peas are an easy and [accessible] food for someone with high blood pressure,' says Patricia Kolesa, M.S., RDN. One study found that eating between ¾ and 1 cup of legumes, like peas, per day was associated with a 43% lower risk of high blood pressure. What makes these legumes so effective? For starters, they're rich in fiber (6 grams per cup). Not bad, considering that research has found every additional 5 grams of fiber a person eats daily may lower their systolic blood pressure by 2.8 mm Hg and diastolic blood pressure by 2.1 mm Hg. In addition, peas contain plant protein (7 grams per cup), plus a cocktail of bioactive peptides and flavonols that have also been linked to lower blood pressure. No wonder they're a staple in nutritionists' freezers! Stock up on a bag or two to thaw and toss into pasta, salads, quinoa, gnocchi and more. Our Expert Take The freezer aisle is full of tasty, nutrient-rich foods that can support healthy blood pressure and reduce your risk of heart disease. Dietitians are big fans of frozen spinach, berries, edamame, beets, peas and salmon. These freezer staples are packed with nutrients linked to lower blood pressure, like potassium, magnesium, fiber, plant protein and omega-3 fatty acids. When shopping, keep in mind that some brands may contain added salt, which can raise blood pressure. So, check the ingredient list and compare brands to find the lowest-sodium choices possible. Then load your cart and stock that freezer! Because small changes, like having these convenient, nutritious foods at your fingertips, can make a big difference in your blood pressure and your heart health. Read the original article on EATINGWELL
Yahoo
31-07-2025
- Health
- Yahoo
9 Pantry Foods You Should Be Eating for Weight Loss, According to Dietitians
Reviewed by Dietitian Alyssa Pike, RDNKey Points If weight loss is your goal, one practical place to begin is by taking inventory of your pantry. Dietitians recommend stocking up on healthy pantry staples like pistachios, beans, canned tuna and nutritional yeast. Prioritizing staples rich in fiber, protein and healthy fats can help you feel fuller and support weight loss goals.A healthy weight is individualized based on a person's height, body composition, physical activity and health conditions. Usually, people fall within a range. It is possible to be in good health while carrying a few extra pounds; however, excess weight—especially in the abdomen—can have negative implications. Losing weight is complex, and people have different motivations and methods for success. One practical place to begin is by taking inventory of your pantry. The foods you keep on hand can shape habits that support your goals. Prioritizing pantry staples rich in fiber, healthy fats, and protein can help promote fullness and support sustainable weight management. Read on to see what nine pantry items you should be eating if weight loss is your goal. 1. Pistachios Small but mighty, pistachios are a versatile and nutrient-dense pantry staple that can aid in achieving a healthy weight. About 50 kernels (1 ounce nuts without shells) contains 162 calories, 3 grams fiber, 6 grams protein and 13 grams fat (90% which is unsaturated). 'Their high content of fiber, protein and healthy fats contributes to prolonged satiety,' says Caroline Thomason, RDN. Satiety is the feeling of being full and satisfied and able to stop eating. Use pistachios for an added crunch and burst of flavor on salads, grain bowls, yogurt or roasted vegetables—or enjoy them on their own. 2. Nutritional Yeast Rich in B vitamins and low in calories, nutritional yeast can be added to plant-based meals to boost their nutrition. Its cheesy flavor lends itself as a dairy cheese replacement, reducing calories, sodium and saturated fat. A 2-tablespoon serving provides 40 calories, 3 grams carbohydrate, 2 grams fiber and 5 grams protein. It is also low in sodium (only 20 milligrams in that same serving). Add nutritional yeast to steamed vegetables, whole-grain side dishes or air-popped popcorn for a satisfying flavor. 3. Tuna Canned tuna is low in calories and packed with lean protein. While amounts vary based on brands, canned tuna is a natural source of omega-3 fatty acids. One 3-ounce can of tuna provides about 21 grams of protein and 1 gram of fat. Thomason says, 'Tuna's omega-3s may support fat metabolism and reduce inflammation, both important for a long-term healthy weight.' She suggests skipping the mayo and making a Mediterranean-inspired tuna salad using olive oil, feta cheese and herbs. 4. Whole-Wheat Pasta On busy nights when you need to throw together a filling meal, whole-wheat pasta can be a great ingredient to have on hand. Thomason says, 'Whole-wheat pasta contains more fiber and protein than regular pasta, which slows digestion and helps stabilize blood sugar, two things that can reduce cravings later.' Research shows that higher-fiber diets are consistently linked to lower body weight and better appetite regulation, she adds. If you're not used to eating whole-wheat pasta, don't worry—swapping it is an easy transition. To get acclimated to the chewier texture, Thomason recommends trying a cold pasta salad with roasted vegetables. You can also enjoy whole-wheat pasta with marinara sauce or kale pesto or mixed into your favorite soups. 5. Tea Consuming sugar-sweetened beverages like soda regularly is associated with negative health outcomes such as weight gain and type 2 diabetes. Simply swapping your sugary beverages for unsweetened, zero-calorie choices like tea is a great way to stay hydrated while supporting your weight-loss goals. Tea flavors are plentiful, and some varieties may provide added healthy compounds like antioxidants. Brew a batch of your favorite flavor and keep it in the refrigerator for a refreshing drink. 6. Canned Artichokes Drain, rinse and chop canned artichoke hearts for a fiber-filled, nutrient-dense addition to salads, egg or tofu scrambles, dips, wraps and sandwiches. Canned artichoke hearts provide 5 grams per ½ cup. Some of the fiber in artichokes is inulin, a prebiotic fiber; this type of fiber feeds good bacteria. Having enough good bacteria in your gut may assist in metabolism, weight management and reducing inflammation. 7. Chia Seeds Chia seeds are an impressive source of dietary fiber, plant-based protein, antioxidants, omega‐3 fatty acids, vitamins and minerals. 'Chia seeds are a powerhouse of fiber, with about 10 grams in just 2 tablespoons. That is 35% of your daily needs in one small scoop. Plus, when combined with liquid, they expand in your stomach and help you feel fuller for longer. Chia's mix of fiber, protein and healthy fats makes it ideal for weight-friendly meals and snacks,' says Thomason. Enjoy chia seeds in chia pudding, mixed into yogurt and tossed into egg scrambles, veggie side dishes or grain bowls. Once opened, it's best to store them in the refrigerator to maximize their shelf life. 8. Beans Lauren Harris-Pincus, M.S., RDN, recommends canned beans, such as black, kidney, white, garbanzo and pinto, as an easy and affordable way to increase your intake of plant-based protein, fiber and potassium. She says, 'One study showed that adults who consume 1.7 to 2 servings of beans and/or chickpeas per day had significantly lower body mass index (BMI), decreased body weight and smaller waist sizes compared to the non-bean and/or chickpea consumers.' Pincus shares a pro tip for using beans: 'For a fabulous fiber- and protein-rich snack that packs a nutritional double whammy, roasting ½ cup drained and rinsed canned chickpeas provides 5 grams of fiber, or 20% of the Daily Value, making it an excellent source. It also brings 6 grams of plant-based protein for a filling, blood sugar–stabilizing nosh. Add any type of bean to salads or soups; try subbing lentils into tacos, Bolognese or Sloppy Joes,' she says. 9. Popcorn Snacking is a great opportunity for increasing your energy and nutrient intake; however, many shelf-stable pantry snack foods are high in fat, sodium and sugar and low in fiber, vitamins and minerals. But popcorn is a great addition to your snack repertoire, as it's low in calories and contains fiber and protein. Pop it yourself and flavor it at home for a delicious and satisfying snack. For example, this lime-Parmesan popcorn contains 4 grams of protein and 3 grams of fiber for only 113 calories in a 2-cup serving. Our Expert Take Stocking your pantry with nourishing, versatile staples is a simple yet powerful step toward sustainable weight loss. While this list isn't exhaustive, it highlights several foundational foods—like beans, nuts, fish, and whole grains—that support fullness and overall health. Focusing on foods rich in fiber, protein, and healthy fats can help satisfy your hunger and support your long-term goals. Small, consistent choices add up over time. Read the original article on EATINGWELL
Yahoo
29-07-2025
- Health
- Yahoo
6 Ways to Move More During the Day When You Don't Have Time to Work Out, According to Fitness Experts
Reviewed by Dietitian Karen Ansel, M.S., RDNKey Points Exercise can improve blood sugar, mood and sleep as well as heart, bone and muscle health. But when life gets busy, it can be hard to find time for daily movement. Experts have easy strategies to help you get the exercise you need, no gym want to exercise regularly. You even crave it, knowing how good you'll feel afterward and how it will benefit your long-term health. The problem is, you just can't seem to fit it into your day. Sound familiar? Truth is, no matter how much you want to exercise, sometimes life has other plans. Whether it's a hectic work schedule, never-ending family obligations or a stream of social commitments, carving out time for physical activity can be a challenge. We get it. And we've got good news. Personal trainers and fitness experts say there are plenty of ways to add movement to your day, even when you're super busy. In return, you'll reap a long list of health benefits, like steadier blood sugar, better sleep and mood, stronger muscles and bones, and a lower risk of heart disease, weight gain and cancer. Of course, you may be wondering how much activity you need each day. You might be surprised to learn that physical activity guidelines aren't based on a daily goal. They're more flexible than that, focusing on the amount of movement you need per week. Numbers-wise, the Physical Activity Guidelines for Americans recommends that adults get 150 minutes of moderate-intensity or 75 minutes of vigorous physical activity per week, along with two weekly muscle-strengthening sessions. If you can't make that happen, smaller amounts of physical activity can still be beneficial. And these don't have to be all at once, or even involve a visit to the gym. Mowing the lawn, gardening, dancing, walking or biking to work, and short bursts of activity like doing 10 pushups before making your morning coffee all count. For even more tricks to rack up those exercise minutes, we reached out to personal trainers and fitness experts. Here are their top strategies for adding more movement to your day when life gets hectic, no gym required. 1. Use a Standing Desk and Walking Pad You may not have time to exercise during your busy day. But standing and walking during the day can be a game-changer. 'If you work from home, consider a standing desk with a walking pad,' says certified personal trainer and fitness instructor Emma Graves. 'This low-impact, low-intensity cardio can skyrocket your daily step count and is perfect for multitasking.' Even if you don't have a desk job, a standing desk or a walking pad can be great ways to squeeze in activity. Research has found that standing desks may improve vascular function in the legs and reduce insulin resistance and triglycerides among people with obesity. And walking has endless benefits, from improving sleep and mental health to decreasing the severity and risk of many health conditions like cardiovascular disease and type 2 diabetes. One study even found that using a walking desk may help people feel as though they have a better work-life balance. 2. Turn Social Time into a Workout 'If you're a social butterfly, consider scheduling physical activities with friends,' Graves says. Maybe it's an evening or morning walk, a swim, a volleyball game or a pickleball or tennis match. 'Not only will you burn calories, train your body in multiple planes of motion and strengthen your heart and lungs, you'll also have fun and connect with others while doing it,' she says. 3. Integrate Small Movement and Stretching Breaks Physical therapist Devin Trachman, DPT, recommends scheduling short breaks throughout your day for stretching, posture exercises and strength-based movements, like planks, squats and heel raises. Research shows that even small amounts of activity may significantly benefit your health. For instance, one study found that as little as 12 minutes daily of moderate to vigorous physical activity may improve heart health and blood sugar. Plus, less sitting means you'll probably feel better physically. 'When we sit, we are flexed at the hips, which can lead to hip tightness and potential lower back pain,' Graves says. 'It's important to stand throughout the day to maintain your posture, improve your circulation and reduce pain.' 4. Time It Right Exercise habits are way more likely to stick when they fit well with your lifestyle, says Trachman. If you know you're more likely to be able to work out without interruption at 5 a.m. rather than 5 p.m., set that early alarm and make it happen before the rest of the world wakes up. Or, if you're someone who prefers winding down from the day with an after-dinner walk rather than sitting on the couch, lean into it. 5. Try 'Exercise Snacks' Exercise snacks are short bursts of movement that take just a minute or two at a time. Two minutes may seem small. But the benefits add up when you integrate exercise snacks throughout the day, making them both time-efficient and effective. According to one study, exercise snacks can improve cardiovascular endurance and metabolic and heart health. And results from another small study offer even more encouraging evidence. When adults with type 2 diabetes interrupted prolonged periods of sitting with short, three-minute bursts of light-intensity walking or simple resistance exercises, like calf raises, every 30 minutes, they experienced improvements in insulin, glucose and triglyceride levels. 'Any exercise you like can be turned into a snack,' says fitness instructor and personal trainer Andrea Lepcio. 'Get creative, avoid boredom and add variety.' Here are some of her favorite exercise snack suggestions: Hold a plank for 30 to 60 seconds. Sit down, then stand up. Repeat 10 times. Do 8 to 12 bridges or bird dogs. Do 8 to 12 leg lifts or leg circles. Do high knee lifts, lateral lunges or hamstring curls for 30 seconds. Walking to a meeting or to lunch. 6. Walk and Talk 'When trying to start a new habit, like walking more, it's helpful to stack it on top of an existing habit, like taking a work call,' Graves says. If you have to take a call, consider doing it on the move. Maybe this means you catch up with family and friends while walking outside or pedaling on a stationary bike. You can even squeeze in some movement during work calls that don't require you to be in front of a computer. Our Expert Take Moving your body does so many good things for your physical and mental health. It improves blood sugar, helps reduce stress, boosts mood, builds muscle, lowers the risk of heart disease and more. However, finding time for exercise can be challenging, especially when you're busy. Fortunately, getting the recommended 150 minutes of weekly physical activity doesn't require a long, sweaty workout or a trip to the gym. Fitness experts have tricks that can help you squeeze regular movement into your day, even when you don't have time to work out. These can include using a standing desk with a walking pad, taking regular two-minute breaks for 'exercise snacks' or meeting friends for a pickleball game instead of grabbing drinks. And don't underestimate the power of finding the best time of day that exercise works with your busy schedule. Because, in the end, life shouldn't get in the way of staying strong and active. Read the original article on EATINGWELL
