Latest news with #SleepBetter
UPI
22-07-2025
- Health
- UPI
Eat better to better, Columbia researcher suggests in cookbook
1 of 3 | Complex carbohydrates and fiber from fresh and fruits and vegetables are a key part of a diet designed to promote better laid out in a new cookbook authored by a top U.S. nutrition researcher. File Photo by Debbie Hill/ UPI | License Photo ST. PAUL, Minn., July 22 (UPI) -- A top U.S. nutrition researcher is translating her expertise on the connections between diet, better sleep and heart health from the pages of dry academic journals into a colorful mass-market cookbook. Marie-Pierre St-Onge, a professor of nutritional medicine at Columbia University Medical Center in New York, along with recipe expert Kat Craddock, have chronicled dozens of recipes and lay out a 28-day meal plan designed for better sleep health in Eat Better, Sleep Better, published by Simon & Schuster earlier this year. St-Onge in recent years has published studies exploring various angles of the connection between what we eat and how we sleep -- a field that remains poorly understood even as doctors have named lack of proper sleep as one the top risk factors for heart disease. Her work has mainly centered on examining the relationship between sleep, weight management and cardiometabolic disease risk. She has also performed well-received research on "functional foods," or foods that offer health benefits, and on how ingredients affect weight management and cardiovascular disease risk prevention. Now with Eat Better, Sleep Better, she and Craddock have produced an elegant, 288-page cookbook packed with 75 recipes meant to give users an opportunity to shape their diets around foods that promote better sleep. Perhaps unsurprisingly, it prioritizes protein sources that are rich in tryptophan, the amino acid that serves as the building block for the sleep-regulating hormones melatonin and serotonin. Tryptophan, of course, is found in turkey and is famous for producing drowsiness after a full Thanksgiving Day dinner. But the book goes well beyond that, highlighting several other ingredients tied to healthier sleep, such as omega-3 fatty acids, which are found in salmon; complex carbohydrates found in oats and buckwheat; and spices like ginger and turmeric. For example, the book's recipe for savory lamb stew notes that lamb is exceptionally high in tryptophan and is also an excellent source of several essential nutrients, including zinc and vitamin B6, "two of the four essential nutrients involved in the body's production of serotonin and melatonin." Similarly, the recipe for chia pudding identifies tiny chia seeds as "a sleep-supporting superfood," not only rich in protein and tryptophanm but also in omega-3 and omega-6 fatty acids, magnesium, fiber, complex carbohydrates, vitamin B6 and zinc. St-Onge told UPI one of her main goals with Eat Better, Sleep Better is to translate her scientific research on sleep into a more popular format at at time when the Centers for Disease Control and Prevention estimates that nearly 40% of U.S. adults are getting insufficient sleep. "We do all this work and always publish it just in scientific journals, and my book agent said, 'But the public wants to know, too, it should be something that's available for them as well,' and I thought, he kind of has a point," she said. "We need to disseminate the work that we do, the findings that we have. "Especially in this day and age when the work that we do is funded entirely from taxpayer dollars or donor dollars, if we're talking about the American Heart Association, and it's really a return on their investment -- the knowledge that we can impart to them." St-Onge said she also finds that nutritionists sometimes have a misconception about the ability of people to translate esoteric facts about micronutrients into real-world diets, especially if it means changing those diets. "If you're saying eat more plant protein or eat more fiber, they'll ask, 'Where can I find fiber and plant protein?' And I'll say, well, buckwheat is a great grain. 'Buckwheat? What's that? And how I am going to put it to use in my own diet?' "I thought it was wonderful that I able to get paired with Kat, my co-author, who is in the food world and the recipe development world, and talking more about the application of nutrition in real life. I like recipes, and I also like to cook, but I've never been trained in recipe development or anything like that. So it was nice to be able to be part of that process." Craddock would develop the recipes and send them to St-Onge, who would then try them at home and offer some additional suggestions. One of the reasons there's a need for a sleep-centered cookbook is because it's not just what's eaten before bedtime that affects the quality of sleep, but rather what's consumed throughout the whole day, and over even longer periods, that counts in the body's ability to make melatonin. "We're saying sleep is complicated, it's not just about what happens at night, it's about what happens during the day," she said. In the background of it all is the risk that poor sleep poses to heart health. The American Heart Association in 2022 added sleep to its list of "Life's Essential 8," the eight top markers for improving and maintaining cardiovascular health, calling proper sleep "vital to your heart and brain health." That assessment is shared by Dr. Kin M. Yuen, spokesperson for the American Academy of Sleep Medicine and a sleep medicine specialist at UCSF Health in San Francisco. "A balanced diet with a healthy amount of lean protein, carbohydrates, including fruits and vegetables, starches and healthy fats, along with nuts and seeds -- for those without allergies -- is the most optimal" for healthy sleep, she told UPI in an emailed statement. Generally, she added, sleep specialists support their nutritionist and cardiology colleagues in advocating for a diet that may include plant based protein, leafy greens and lean animal proteins, such as chicken, fish and seafood, depending on the individual's sensitivity and tolerance. Yuen said it's also important for people with sensitivities or intolerances to specific substances to avoid or limit those food groups, as they may disturb or fragment sleep. "Therefore, those with lactose intolerance may have better sleep by ingesting fewer dairy products or using lactose-free dairy only," she said. "For those with diagnosed celiac disease or gluten sensitivities, sleep may be improved without gluten in their diet, which may cause bloating, stomach upset or nausea, and sometimes weight loss." Ultimately, she cautioned, no one diet plan works for everyone. "Individual differences and allergic tendencies may limit the intake of a particular food group. Viral, bacterial illness and antibiotic use may make a regular diet not feasible," Yuen warned. Nevertheless, "good sleep and healthy diets go very well together," she concluded. "Adequate exercise also ensures sleep quality is optimized. Adequate daytime sunlight and devoting enough time to sleep will help ensure that the quality of sleep is optimal."
South China Morning Post
23-03-2025
- Health
- South China Morning Post
Study Buddy (Challenger): ‘Eat Better, Sleep Better' cookbook tackles link between food and rest
Content provided by British Council Read the following text, and answer questions 1-9 below: [1] Anyone who has ever suffered in bed after eating three slices of pizza could surmise there is some relationship between food and sleep quality. For Marie-Pierre St-Onge – the director of Columbia University's Centre of Excellence for Sleep and Circadian Research in New York, the United States – years of studying the relationship confirmed it. [2] Data from large-scale population studies showed that eating a lot of saturated fat and simple carbohydrates made it harder to get deep, restorative sleep, she said. The inverse is also true. People who do not get enough sleep, for example, are more likely to be obese. 'It's a cycle of having poor sleep leading to poor dietary choices, and lower dietary quality that further propels poor sleep,' St-Onge said. [3] If bad food could keep you awake, she wondered, could good food help you sleep? St-Onge discovered that the answer is yes. Her research led to a new cookbook, Eat Better, Sleep Better, co-written with Kat Craddock, editor-in-chief of the food magazine Saveur. The book's recipes reflect St-Onge's findings. People with high-fibre diets report better sleep, and the dishes rely heavily on what she calls sleep-supporting ingredients. Nuts, seeds and whole grains such as barley, buckwheat and kasha contain melatonin, a compound the body also produces naturally to regulate the circadian rhythm. [4] Research suggests the anti-inflammatory properties of ginger and turmeric improve sleep quality, as do the phytochemicals in brightly coloured fruit and vegetables like squash, cherries, bananas and beefsteak tomatoes, St-Onge said. [5] Besides the properties of particular ingredients, certain food combinations encourage your body to produce the hormones it needs to fall and stay asleep, she said. Tryptophan, for example, is an essential amino acid only found in food – including sunflower seeds, peanuts, pumpkin seeds, sesame seeds and soybeans – but it requires nutrients such as magnesium, zinc and B vitamins to be converted into melatonin and the 'feel-good' hormone serotonin. [6] St-Onge noted that people should not expect to fall asleep straight after loading up on certain ingredients at dinner. Food has to be processed, with chemical reactions transforming nutrients over time before absorption. [7] Recipes were developed for every meal of the day, plus snacks and desserts, the authors said. The two then arranged them into a 28-day meal plan designed to improve sleep. Craddock said the challenge was ensuring the recipes met nutritional requirements. 'My instincts are to go hard on bacon, butter, cheese and double cream, and [St-Onge] reduced a lot of that,' Craddock said. [8] Instead of bacon, Craddock said, she could achieve similar flavours with a little olive oil and smoked paprika. 'It was a bit of a dance back and forth between my more restaurant approach to making foods delicious and her nutritional goals.' The book is a practical guide to improving your diet but it might also introduce people to international ingredients and dishes beyond what they usually eat, Craddock said. Source: Associated Press, March 5 Questions 1. Paragraph 1 discusses the … A. impact of sleep deprivation on cognitive function. B. history of scientific research on sleep. C. role of sleep in regulating appetite and metabolism. D. connection between food and sleep quality. 2. What does 'the inverse' in paragraph 2 mean? 3. What is the purpose of Eat Better, Sleep Better, according to paragraph 3? 4. What do the ingredients mentioned in paragraph 3 have in common? 5. What do the fruits and vegetables containing phytochemicals in paragraph 4 have in common? 6. According to paragraph 5, consuming tryptophan alone … A. is sufficient enough to produce melatonin and serotonin. B. is ineffective for producing melatonin and serotonin. C. may lead to an overproduction of other hormones. D. may hinder the production of other essential hormones. 7. Find a phrase in paragraph 6 that refers to 'eating a lot of a particular kind of food'. 8. Based on your understanding of paragraphs 7 and 8, how did the collaboration between St-Onge and Craddock benefit the development of the cookbook and its recipes? 9. Who is the intended audience for this cookbook according to the text? Kat Craddock is the editor-in-chief of food magazine 'Saveur' and was previously a bread baker and pastry chef at restaurants and speciality shops throughout the United States. Photo: Answer 1. D 2. Poor sleep can make it harder to process food/negatively affect your nutrition. (accept all similar answers) 3. to provide recipes with good food/ingredients backed by research to help you sleep better (accept all similar answers) 4. They are sleep-supporting ingredients that contain melatonin, a compound the body produces naturally to regulate the circadian rhythm. 5. They are brightly coloured. 6. B 7. loading up 8. The collaboration between St-Onge, a sleep expert, and Craddock, a food writer and editor, brought together nutritional research and culinary expertise to ensure delicious and healthy recipes that improve sleep quality. (accept all reasonable answers) 9. anyone interested in improving their diet and sleep
Yahoo
01-03-2025
- Health
- Yahoo
A new cookbook ties healthy eating to good sleep
Anyone who has ever suffered in bed after eating three slices of pizza could surmise there is some relationship between food and sleep quality. For Marie-Pierre St-Onge, the director of Columbia University's Center of Excellence for Sleep and Circadian Research, years of studying the relationship confirmed it. Data from large-scale population studies showed that eating a lot of saturated fat and simple carbohydrates made it harder to get deep, restorative sleep, she said. The inverse was also true. People who don't get enough sleep, for example, were more likely to be obese. See for yourself — The Yodel is the go-to source for daily news, entertainment and feel-good stories. By signing up, you agree to our Terms and Privacy Policy. 'It's a cycle of having poor sleep leading to poor dietary choices, and lower dietary quality that further propels poor sleep,' St-Onge said. If bad food could keep you awake, she wondered, can good food help you sleep? Her research led to a new cookbook, 'Eat Better, Sleep Better,' co-written with Kat Craddock, editor-in-chief of the food magazine Saveur. St-Onge said the answer is yes. The book's recipes reflect her findings that people with high-fiber diets report better sleep, and the dishes rely heavily on what she called sleep-supporting ingredients. Nuts, seeds and whole grains such as barley, buckwheat and kasha contain melatonin, a compound the body also produces naturally to regulate the circadian rhythm. Research suggests the anti-inflammatory properties of ginger and turmeric improve sleep quality, as do the phytochemicals in brightly colored fruits and vegetables like squash, cherries, bananas and beefsteak tomatoes, St-Onge said. Besides the properties of particular ingredients, the combination of certain foods is key to encouraging your body to produce the hormones it needs to fall and stay sleep, she said. Tryptophan, for example, is an essential amino acid only found in food, but it requires nutrients such as magnesium, zinc and B vitamins to be converted into melatonin and serotonin. St-Onge noted that people shouldn't expect to fall dead asleep after loading up on certain ingredients at dinner. Food has to be processed, with chemical reactions transforming nutrients over time before they are absorbed. 'It's making sure you have a healthy diet across the day to have the nutrients at the ready,' she said. Recipes were developed for every meal of the day, plus snacks and desserts, the authors said. The two then arranged them into a 28-day meal plan designed to improve your sleep. Craddock said developing the recipes came naturally because the research stressed using a variety of foods she likes to cook with anyway. The challenge was making sure the recipes fell within the nutritional requirements. 'My instincts are to go hard on bacon and butter and cheese and heavy cream, and she pared a lot of that back,' Craddock said. Instead of bacon, Craddock said, she could achieve similar flavors with a little olive oil and smoked paprika. 'It was a bit of a dance back and forth between my more restaurant approach to making foods delicious and her nutritional goals.' A Creole gumbo recipe, for instance, is inspired more by a vegetarian version often served during Lent than the heavier traditional one. The andouille often used — a pork product high in saturated fat — is swapped out for healthier chicken sausage. Adding more than a pound of mixed greens makes it more like a vegetable stew, and brown rice adds a complex carbohydrate. With numerous charts and scientific research, the book is a practical guide to improving your diet in general. But Craddock said it also introduces people to international ingredients and dishes so they might think beyond what they eat every day. 'If you dig a little deeper and look a little further, there are healthful and flavorful and exciting ingredients from many cultures that are right in our own backyard,' she said. EDITOR'S NOTE: Albert Stumm writes about food, travel and wellness. Find his work at
Associated Press
01-03-2025
- Health
- Associated Press
A new cookbook ties healthy eating to good sleep
Anyone who has ever suffered in bed after eating three slices of pizza could surmise there is some relationship between food and sleep quality. For Marie-Pierre St-Onge, the director of Columbia University's Center of Excellence for Sleep and Circadian Research, years of studying the relationship confirmed it. Data from large-scale population studies showed that eating a lot of saturated fat and simple carbohydrates made it harder to get deep, restorative sleep, she said. The inverse was also true. People who don't get enough sleep, for example, were more likely to be obese. 'It's a cycle of having poor sleep leading to poor dietary choices, and lower dietary quality that further propels poor sleep,' St-Onge said. If bad food could keep you awake, she wondered, can good food help you sleep? Her research led to a new cookbook, 'Eat Better, Sleep Better,' co-written with Kat Craddock, editor-in-chief of the food magazine Saveur. St-Onge said the answer is yes. The book's recipes reflect her findings that people with high-fiber diets report better sleep, and the dishes rely heavily on what she called sleep-supporting ingredients. Nuts, seeds and whole grains such as barley, buckwheat and kasha contain melatonin, a compound the body also produces naturally to regulate the circadian rhythm. Research suggests the anti-inflammatory properties of ginger and turmeric improve sleep quality, as do the phytochemicals in brightly colored fruits and vegetables like squash, cherries, bananas and beefsteak tomatoes, St-Onge said. Besides the properties of particular ingredients, the combination of certain foods is key to encouraging your body to produce the hormones it needs to fall and stay sleep, she said. Tryptophan, for example, is an essential amino acid only found in food, but it requires nutrients such as magnesium, zinc and B vitamins to be converted into melatonin and serotonin. St-Onge noted that people shouldn't expect to fall dead asleep after loading up on certain ingredients at dinner. Food has to be processed, with chemical reactions transforming nutrients over time before they are absorbed. 'It's making sure you have a healthy diet across the day to have the nutrients at the ready,' she said. Recipes were developed for every meal of the day, plus snacks and desserts, the authors said. The two then arranged them into a 28-day meal plan designed to improve your sleep. Craddock said developing the recipes came naturally because the research stressed using a variety of foods she likes to cook with anyway. The challenge was making sure the recipes fell within the nutritional requirements. 'My instincts are to go hard on bacon and butter and cheese and heavy cream, and she pared a lot of that back,' Craddock said. Instead of bacon, Craddock said, she could achieve similar flavors with a little olive oil and smoked paprika. 'It was a bit of a dance back and forth between my more restaurant approach to making foods delicious and her nutritional goals.' Creole gumbo recipe, for instance, is inspired more by a vegetarian version often served during Lent than the heavier traditional one. The andouille often used — a pork product high in saturated fat — is swapped out for healthier chicken sausage. Adding more than a pound of mixed greens makes it more like a vegetable stew, and brown rice adds a complex carbohydrate. With numerous charts and scientific research, the book is a practical guide to improving your diet in general. But Craddock said it also introduces people to international ingredients and dishes so they might think beyond what they eat every day. 'If you dig a little deeper and look a little further, there are healthful and flavorful and exciting ingredients from many cultures that are right in our own backyard,' she said.
