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Women are particularly prone to poor sleep quality and sleep disturbances.

Women who dont get enough sleep are more likely to both overeat and have a lower-quality diet than women who get a good nights sleep, according to a study published this week in the Journal of the American Heart Association.

Not getting enough sleep was found to be particularly associated with eating more added sugars and more food in general.

By providing new insights into the interconnected relationship between sleep and diet, these findings highlight how poor-quality sleep can increase the risk of obesity, type 2 diabetes and cardiovascular disease.

In our modern society, we oftentimes work late, we eat our meals late and sometimes sleep is kind of put by the wayside in terms of how important it is to our overall healthy lifestyle, said Brooke Aggarwal, the studys senior author and an assistant professor of medical sciences at Columbia University, in an interview with CNN reporter Kristen Rogers.

Our study really highlights the importance of good, quality sleep for the management of body weight as well as potentially preventing heart disease among women, she added.

As background information in the study points out, women are particularly prone to poor sleep quality and sleep disturbances. They are also at increased risk for obesity.

The study involved 495 women from the New York City area who had volunteered to participate in the American Heart Association Go Red for Women research initiative. The women ranged in age from 20 to 76, and most (61 percent) were members of a racial or ethnic minority group. Almost half (49 percent) had a body mass index (BMI) in the overweight or obese categories.

The women filled out detailed questionnaires about their sleep patterns, including how long it took them to fall asleep, how often they woke up during the night, and how long they slept overall. More than a fourth of the women slept less than seven hours a day (the minimum amount sleep experts recommend for adults), and a third of them reported poor sleep quality or insomnia.

The women also provided details about their dietary habits, including the types and amounts of foods they typically ate. On average, the women exceeded the recommendations for added sugars and total and saturated fats. They also failed, on average, to meet the recommendations for whole grains, fiber and dairy intakes.

The researchers analyzed all that data to see if they could identify any correlations between sleep patterns and dietary habits. They found the following:

That last finding is important, according to the researchers, because when eaten in moderation, unsaturated fats (found in olive and other liquid vegetable oils, as well as in fish and some plant-based foods, such as avocados and walnuts) are believed to help lower cholesterol levels and the risk of cardiovascular disease. (The premise that unsaturated fats are healthier than saturated ones is not without controversy, however.)

Our interpretation is that women with poor-quality sleep could be overeating during subsequent meals and making more unhealthy foods choices, says Aggarwal in a released statement.

The studys participants provided the researchers all the information on both their sleep patterns and dietary habits. Such self-reports can be subjective and, thus, inaccurate.

In addition, this was an observational study, so it cant prove that poor-quality sleep led to unhealthier food choices.

Its also possible that poor diet has a negative impact on womens sleep quality, explains Faris Zuraikat, the studys lead author and a postdoctoral researcher at Columbia University, in a released statement. Eating more could also cause gastrointestinal discomfort, for instance, making it harder to fall asleep or remain asleep.

Still, a connection between insomnia and overeating does make biophysiological sense.

Poor sleep quality may lead to excessive food and calorie intake by stimulating hunger signals or suppressing signals of fullness, Zuraikat says. Fullness is largely affected by the weight or volume of food consumed, and it could be that women with insomnia consume a greater amount of food in an effort to feel full.

Given that poor diet and overeating may lead to obesity a well-established risk factor for heart disease future studies should test whether therapies that improve sleep quality can promote cardiometabolic health in women, adds Aggarwal.

FMI: You can read the study in full on the Journal of the American Heart Association website. For tips on how to get a better nights sleep, go to the Centers for Disease Control and Preventions website.

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Women who get too little sleep are more likely to overeat and have poor diets, study finds - MinnPost

Its a sunny winter day in the Snoqualmie Valley, and Jim Haack is commuting to work.

In his canoe.

The road to his cattle farm is flooded. So is his farm.

Haack says whenever the Snoqualmie River has a big flood, he has to paddle out to his cows in either a kayak or canoe, depending how much stuff he needs to haul.

It varies from year to year, Haack said. This year's been tough because of the frequency of these larger events.

The Snoqualmie Valley typically gets about one major flood each winter, according to the Snoqualmie Valley Preservation Association.

So far this winter, there have been five major floods.

Past two weeks, we've had two major floods, one right on the back of the other, he said. We were able to drive the road for a few hours in the middle of last week.

Floods have hit eastern King County hard this winter. For farmers in the Snoqualmie River Valley, the floods are a two-edged sword, bringing destruction and renewal.

After a few minutes paddling directly above Northeast 138th Street, Haack floats through the gate to his farm, Wild Canary Farm. Only the top of the gate sticks above the floodwaters.

We're on our farm now, the small-scale cattle farmer said from the stern of his canoe. We just came through the gate, over the gate.

This is all pasture, Haack said from the middle of what appears to be a placid lake. The floods are a pain in the butt.

Winter floods are a fact of life in this lush valley about 15 miles east of Seattle and just a few miles east of the high-tech suburb of Redmond.

Big floods can mean catastrophe for homes or businesses built on a flood plain like this. Haack says some Snoqualmie Valley farms suffered big losses this flood season, as fall crops were ruined or fences and land scoured away.

But this isnt a story of a natural disaster wrecking a business or a whole community. Its a story of a family farm adapting to the inevitable.

After landing his canoe in the middle of his 60-acre farm, Haack leaves deep footprints in freshly deposited silt as he walks toward the main barn where he and his wife raise 25 beef cows.

The cows are munching on hay in the open-sided barn where they spend most of the winter.

In the wintertime, we'll let the animals out, weather permitting, and just let them roam around just to get out of the barn, Katie Haack said. But it's been hard this year because we've had so many floods.

She's avoided her husband's wet and wobbly commute by simply staying at the farm, cut off from the rest of the world by flood water, for two weeks straight.

The latest flood reached the pen where they keep the bulls, so they had to move the bulls.

First time weve had to do that, she said.

The Haacks have adopted various strategies to absorb the punch of the floods. Each autumn, they move all farm equipment to higher ground. They check flood forecasts every day in the winter.

And since their chunk of the flat valley floor didnt have higher ground, they created some.

We built an island and that's where the herd stays, Jim Haack said.

Their island also known as a flood refuge pad is a dirt mound about 10 feet tall and a little bigger than a basketball court. The cows and the farms main buildings sit up there, safe from all but the most extreme floods.

In the absence of this, what we're doing, it would not be possible, Haack added.

King County offers farmers technical assistance in planning these flood-refuge pads. The county also encourages keeping them as small as possible, since each pad diminishes the area of flood plain left to store and absorb floodwaters, potentially worsening flooding elsewhere in the valley.

Farmers go to all the extra effort of farming in a flood plain for good reason.

Anything that's grown here tastes amazing. Part of why farming a flood plain is a good idea is how incredible the soil is, Cynthia Krass with the Snoqualmie Valley Preservation Association said.

Floods arent just water. On parts of the Haacks farm that are no longer underwater, the ground is coated with a couple inches of freshly deposited silt: new soil.

This is all new, Haack said while stepping through the fine mud. It's like putting down fresh compost or putting down fertilizer.

The valleys recent trend toward more intense flooding is likely to continue with climate change. The long-term outlook is for more of the heavy storms known as atmospheric rivers and less snow in the Cascades.

That combination is a recipe for more frequent higher-magnitude flooding, which is not good news for people on flood plains, University of Washington geomorphologist David Montgomery said. But one of the things about farming is it's more resilient than condominiums or human dwellings. And so one of the things I think, policy-wise, we need to do in this region is figure out ways to help farmers adapt to that coming reality.

Farm advocates say repairing poorly maintained culverts and drainage ditches along the Snoqualmie could help tame floods by letting them drain more quickly. They say those measures could help the valleys threatened salmon as well.

Theres also tension as well as longstanding negotiations between competing users of the flood plain: The Snoqualmie Tribe and other salmon advocates want farms to leave bigger buffers of native vegetation around streams, for example.

Montgomery said its no accident that many of the longest-lasting civilizations in human history were centered on flood plains. Their recurring floods kept pumping new life into the soil and the civilizations that depended on it.

Haack says keeping agriculture healthy in the Snoqualmie Valley is important as other regions get too hot or dry to remain major food producers.

We're going be a climate refuge in the years to come, he said. This farmland will become more and more important.

You might not expect a cattle farmer to bring up the civilization-shaking threat of climate change, since cows play a large part in it.

Methane from cattle belches alone did about 4 percent of all the climate damage done in the United States in 2016, according to the Environmental Protection Agency. Even without considering any of the energy or fertilizer used to produce cattle feed, the potent greenhouse gas makes beef a climate menace.

Its the worst food for the climate, according to researcher Hannah Ritchie of Our World in Data and the University of Oxford: Eating a pound of beef results in the equivalent of 21 to 60 pounds of carbon dioxide emissions, mostly due to belched methane.

Haack says thats probably true for industrial-scale cattle farms, but not for his small herd grazing lush Snoqualmie valley grasses under a strict rotational grazing system. The rotational grazing stimulates grasses to put on growth underground, helping suck carbon out of the sky and stash it in the soil, where it doesnt harm the climate.

We sequester a lot of carbon out here, he said.

Montgomery says that rotational grazing can regenerate depleted soil and that cows with diverse diets can produce less methane.

If you have lifelong grass-fed or prairie-grazed beef that is being managed on a regenerative ranch where you're stashing carbon back in the ground, then the climate impact is far less, Montgomery said.

Still, scientists with the Intergovernmental Panel on Climate Change say grass-fed cows belch more methane than grain-fed cows.

For those of us who would want to eat meat in the future, we should be thinking about eating less of it, that's grown in a more regenerative style, Montgomery said.

Researchers are experimenting with methane-lowering diets for cows, so that modest amounts of beef and dairy might some day be part of a climate-friendly diet for humans.

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Canoeing to work: Floods bring chaos, renewal to Snoqualmie Valley - KUOW News and Information

The product launch follows last years collaboration between the two feed companies, when salmon raised by Norwegian farmer Lingalaks on a similar diet was made available at Supermarch Match.

The novel diets have also seemingly been responsible for generating increased sales, with Supermarch Match recently reporting a 12 percent growth in its salmon category following the launch of the special Lingalaks salmon.

We are very happy to see Truite Service seizing on the opportunity to introduce our first-to-market diet. Its also extremely pleasing that retailers are on board in this supply chain, says Elodie Petit, marketing manager at Skretting France. These new feeds are the result of decades of R&D by Skretting, and to secure such strong market support is a further demonstration that our long-term commitment to innovation is paying dividends for our value chain partners.

As well as enabling trout farmers to achieve high levels of fish growth and performance, the new diet reduces some of the burden placed on the finite fish oil resource, as the algal oi is rich in omega-3 fatty acids EPA and DHA.

With the well-known benefits of eating a diet rich in omega-3s, the alternative source that we provide complements the finite supply of fish oil from wild-caught fish, and trout and salmon consumers have access to sustainable and healthy fish, says Galle Husser, global business development director at Veramaris.

It can take some time to bring the products to market, but the outcomes are clear for all to see consumers are willing to pay for seafood that includes those novel alternatives that we are working hard to implement, comments Petit. Equally, it responds to the crucial requirement from fish farmers to have access to new solutions that are financially feasible and offer true value to their operations.

In addition, through using these products, Truite Service has not only shown a strong dedication to the development of sustainable French aquaculture, but is also benefitting from increased sales. The supply chain partners are committed to continue working to ensure a sustainable future together.

The Health and Welfare of Atlantic Salmon course

It is vital that fish farm operatives who are responsible for farmed fish are trained in their health andwelfare. This will help to ensure that fish are free from disease and suffering whilst at the same timepromote good productivity and comply with legislation.

Aquaculture is ideally placed to provide consumers everywhere with highly nutritious, healthy protein. This latest initiative also recognises how important it is that people have access to fish produced with minimal environmental or social impacts, says Husser.

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Public show appetite for algal oil-fed trout and salmon - The Fish Site

Serena Williams became a professional tennis player at the age of 14, and for more than two decades she has consistently trained and followed a healthy diet to help her win 23 Grand Slam titles.

But besides her strenuous workout routine and vegan diet, Williams, 38, says she has two non-negotiable strategies whether she's training for a tennis match or not to help her stay productive while also juggling motherhood and multiple business ventures.

"Something I do every day is [to] completely turn my brain off, which sounds weird but because I work so much between tennis and running my other propertiesSerena Ventures and Serena Clothing. But it's a lot so I just need to turn my brain off and not think about anything," Williams tells CNBC Make It.

Williams says finds little ways zone out, no matter what's on her schedule.

"Sometimes it's mediation. Sometimes it's watching a program [on TV] that has nothing to do with anything, like something that is silly or fun," Williams says.

Williams says having her 2-year-old daughter, Alexis Olympia Ohanian Jr., also helps when it comes to clearing her mind.

"It's a lot easier now because I can just watch my baby," Williams says. "It really helps me to focus on her and focus on the moment and not think about anything else. And I purposely do that with her because I know that I just need to shut off."

Alexis Olympia, daughter of Serena Williams and husband Alexis Ohanian look on during final match between Serena Williams of USA and Jessica Pegula of USA at ASB Tennis Centre on January 12, 2020 in Auckland, New Zealand.

Hannah Peters

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2 non-negotiables Serena Williams does every day to be productive - CNBC

The latest lifestyle, fashion and travel trends

You could say it's been a good start to the year for Formula One star Lewis Hamilton.

Heis favourite to win a seventh world title this season, thus equalling Michael Schumachers record.The 35-year-old just celebrated hislatest collaboration with Tommy Hilfiger at London Fashion Week, which this time featuredAmericanR&B singer-songwriter H.E.R, and on Monday he was crowned Laureus world sportsman of the year alongside Lionel Messi.Meanwhile, Mercedes is reportedly tabling a contract worth as much as 180 millionto keep himfor three more seasons after this one ends, having been linked with apossible switch to rivals Ferrari.

He's in good shape, too.Hamilton, who lives in Monaco, recently shared with his 14 million-plusInstagram followers that he's had one of his best winters yet training-wise ahead of racing which commences again in March, having trimmed down to 73 kilos and running, meditationand a vegan diet may be to thank. He isvocal about his passion for plant-based living on social media, and last yearco-produced and featured in The Game Changers documentary, which follows elite vegan athletes. Last year he alsoinvested in new meat-free burger chain, Neat Burger.

Still buzzing off Sunday night's show, we sat down with Hamilton for the launch of PUMA'sLQD Cell Hydra and Zone XTcollectionin London, for which he is an ambassador,to discuss how he stays fighting fit.

Usually Im up at around 6:30-7am to walk the dogs then go for a workout, but it varies depending on my travel regime. I'm generally a night owl and have struggled in thepast to get to sleep because I finish my working day late and eat late, but I've been working really hard this year toshift that so I'm eating earlier, going to bed earlier and waking up earlier then I can be much more productive and fit in a workout before work.

I love running, I don't really like being in the gym, at least for cardio,I prefer going on bit of a journey and enjoying the views. I mix it up with MuayThai boxing, play tennis with my dad, squash, and I love swimming Im a bit of a water baby.

Then when I'm in the gym core work is always greatand I like doing weights but I can't go heavy.LastyearI was78 kilos, I was really quite bulky and had a lot of water retention. This year I'm solid and more defined, with weights I do shorter sets with more reps.

I've been vegan for nearly three years, honestly I wish Id found it earlier. Like most people I didnt really know a huge amount about it before and I loved meatbut then I was shown what was happening in the background, where this food was coming from, animal cruelty to the most extreme, it just broke my heart and I decided I didn't want to contribute to that industryso Ithought, how can I change my ways?

Then I started meeting people and studying it and realised there were scientific benefits to [veganism],and I started thinking about how I could be the best athlete I can. I used to wake up really groggy in the mornings, struggle with getting into work, [bloating] and gut problems (I was probably allergic to dairy)and really fluctuated with my energy levels.

[After going plant-based] my skin cleared up, now I wakeup in the morning feeling super fresh, I can actually run further andI have less respiratory issues I used to struggle with asthma, I dont really have that anymore.

It has just changed everything for me andI haven't lost any muscle.My taste buds have shifted and now I eat things I never thought I would like hummus, falafel, avocado and beetroot, in the past I'd been very narrow-minded about my diet.I think its also a shifting of your mentality, before I used to just eat for pleasure and now I think more about about how torefuel my body so that I can go on my run later and still feel energised.

If you're considering a plant-based diet I recommend switching gradually. People I've introduced to [veganism], like my dad, have struggled going from hot to cold. I gradually weaned myself offthe cravingsone step at a time,I waspescatarianfor about 8 months and then I went hard after that now I dont miss a single thing.

Meditation is a new thing for me, and I think it comes in many different forms. Before races, Im always stretching, I'll be on my own and in my mind, not on my phone. Mindfulness is so important,particularly for someone in my job, but I think for anybody. This winter I've started meditatingin the mornings, taking a moment to myself with no distractions or things to worry about just to clear my mind.It's been so good for me, were always on the go and you're always giving your energy out, its important to replenish and think about you, even if it's justfor eightminutes in the morning.

Breathing has been a really important thingthat I'venever really appreciated, we often don't breathe deeply, and meditationhas really helped with that.I'm just looking into all of these new things at the moment so life is just getting better feeling-wise. It'salso allowing me to be more engaged in all the different things I do, like when I'm collaborating with engineers, I used to arrive at work andfall asleep in meetings because I was juggling so many balls, now I'm hyper!

Lewis Hamilton is a PUMA ambassador alongside Adriana Lima. The newLQD CELL HYDRA training shoes are available at PUMA online and in stores worldwide now.

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Meditation, running and a plant-based diet: wellness...the Lewis Hamilton way - Evening Standard

It would be a little unusual if you were feeling unambiguously happy about your diet right now, sinceno offense to gym evangelists the holidays arent the ideal time of year for anyone to count calories. After a slew of cookie-laden office parties and the booze-laden karaoke sessions that ensue, vocalising the I want to lose weight resolution is pretty standard stuff. Especially since nearly 70 percent of U.S. adults are overweight or obese, and 45 percent put losing weight and getting in shape among their top New Years resolutions. (Comparable statistic: 60 percent of Americans use a streaming service like Netflix.)

If your first thought as a 2019 weight loss hopeful is "What diet am I going to go on," though? Folks, youre doing it wrong.

Weight loss is a big thing. The problem is that fad dietsthe extreme ones that limit a food source or completely cut things outdont offer long-term results, says Dennis Cardone, DO, chief of primary care sports medicine at NYU Langone Health. Research shows that we put more weight back on than when we started, so you have to ask yourself: Whats the point of struggling through it in the first place?

Its a grim prognosis. But to boost your odds of long-term success, which is the only type of success here that really matters, we offer six healthy weight-loss strategies to keep in mind

Even LeBron knows that you dont win a title on opening night. If you set out on January 1 to drop 50 pounds, with no defined checkpoints in the interim, youll lose sight of the meaningful-but-less-impressive-sounding victories that happen along the way. You could be discouraged when that doesnt happen, says Cardone. Instead, think smaller, like a pound a week. Thats 50 pounds in a year! That can really add up.

Alternatively, dont tie your goals to weight loss itself. Instead, focus on actionable habits, like working out four times a week, or walking up the stairs to your third-floor office every day. When you incorporate healthier tendencies as part of your lifestyle, youll start to see numbers on the scale shift in the right direction. And if for any reason that result takes a little longer than youd hoped, youre less likely to become discouraged in the meantime.

Seriously! Instead, focus on the quality of the foods youre eating. Researchers at Stanford University recently monitored the diets of more than 600 overweight adults, sending them to health education classes in which they learned how to shop, cook, and eat smarter. (They were also encouraged to be physically active.) On their own, they reduced their daily calorie intake by about 500 calories, and lost an average 12 pounds over a year. This winter, spend more time educating yourself, and less time keeping a running calorie tally in your head. It's exhausting.

The moment you tell yourself you cant have something, its the only thing youre going to want. Thus, say it with us: moderation.

If you cut things out, youll end up feeling that you lack willpower or self-control when you can't follow a set of rigid rules. In reality, the issue isn't your lack of self-controlits the diet itself, says Alissa Rumsey, MS, RD, nutrition therapist and owner of Alissa Rumsey Nutrition and Wellness. Instead, try to consume a variety of different foods from all food groups. Yes, even carbs.

Of course, there will be situations in which your willpower is tested. Rather than avoiding your co-workers birthday cake altogether, settle on a small sliver. Doing this will help you avoid going to the bodega to buy Cheetos on the way home instead.

Some people thrive on that all-or-nothing mentality. And according to the CDC, between 2005 and 2010, adults in the U.S. consumed around 13 percent of their total daily calorie intake from added sugars. In other words, youre probably consuming a lot of it right now, even if you dont realise it.

Heres the thing about cutting sugar: If youre going to do it, you have to understand that the cravings are coming. And while there isnt a ton of research about how long it takes to get over the humpwhich varies for everyoneCardone assures us that when you do, you wont miss it at all. After a while, youll realize your cravings completely go away, and your mood is much better, he says.

Maybe its a Saturday, or maybe you work from home, or maybe its just really cold out. Whatever the reason youre cooped up inside, make a habit to get up and walk around, once every other hour, for 10 minutes at a time. If you stay at home for hours on end, youll realise that you instinctively walk to kitchen at certain times, says Cardone. Walking out the door helps to reduce stress and shift your mindset from constant feeding to movement. By doing this, youll disrupt your normal routine and be able to better distinguish between being hungry and just feeling restless.

Good news: Australian researchers have found that if you up the amount of leafy greens you eat regularly, you could see sustainable weight loss, in addition to all the other health benefits that leafy greens consumption entails. Bad news: Almost 90 percent of Americans fall short of the recommended five daily servings of vegetables, according to the CDC. Stop being one of them.

Besides, remember that leafy greens is a category that encompasses more than just lettuce, kale, and spinach. Bok choy, broccoli, Swiss chard, and endive all count, too! Your New Years resolution to try new foods just got taken care of.

via gq.com

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How to lose weight the healthy way without giving up on carbs - GQ India

Ganji (rice gruel) for breakfast, fish and chicken for lunch and dinner is the secret diet followed by Kambala jockey Srinivasa Gowda and many others like him including the latest sensation Nishant Shetty.

After Gowda became a star on the internet, another Kambala runner Nishant Shetty has beaten Gowda over 100 metres by 0.04 seconds. In fact, Shetty covered 143m in 13.68 seconds on Sunday, reportedly at the Soorya-Chandra Jodukare Kambala in Venoor while Gowda ran 142.5 meters in 13.62 seconds on February 1 in Kadri.

If calculated for 100m, Srinivas Gowda covered the distance in 9.55 seconds while Nishant Shetty has overtaken the former by completing the same distance in 9.51 seconds.

So how did Srinivasa get those rippling muscles and natural six-pack? It is because he works as a construction worker and add to that, a lot of rigorous training that includes yoga and personality development is what has made Srinivasa Gowda, the Kambala star today.

He tells India Today that fish is a must for him apart from being a staple diet, it has also made him strong and given him a good stamina. A normal Kambala jockey also includes in their daily diet fruits, coconut-based chutneys and food cooked in coconut oil.

But their training does not end here. Professor Gunapala Kadamba from the Kambala Academy says that each and every Kambala jockey needs to understand the animal well. They have to give the buffaloes good oil massages, clean the dung and learn the art of tying the rope which is not very easy.

Running on a slush paddy field is completely different from running on a normal track that Usain Bolt competes in. In Kambala, the heels play an important role whereas it is toes in a track race. So much so that sprinters who have tried their luck in Kambala have failed by tripping at the start of the race. However, the biggest difference here is that without the buffaloes, these speeds would never be achieved.

"I never thought I will run this fast. The main role was by the buffaloes and the owner. He (owner) looked after the buffaloes very well. I believe the buffaloes can run ever faster," Srinivasa Gowda told India Today. Similarly, Nishant Shetty says, "The Buffaloes ran well, so I ran well. Only if the buffaloes run, we can run or we cannot. Buffaloes are the most important in this event. We cannot call it our achievement. I do not think we can be compared with Usain Bolt either."

Professor Kadamba also adds that, one cannot compare Srinivasa Gowda and Usain Bolt as both run in different grounds saying, "We can't compare Usain Bolt to Srinivasa Gowda. Even tomorrow, if Bolt participates in Kambala, he cannot be like Srinivasa Gowda."

Most Kambala jockeys begin practising at an early age to master the art of running with the buffaloes. Gowda began at the age of 15 and has taken part in hundreds of Kambala events in his career as a jockey.

In fact, while growing up, Gowda's family did not own any buffaloes and he would run to his neighbour's home every day after school to play with these animals. It was later on that when people told him that he had strong hands and would do well in Kambala that he joined the Kambala academy.

Sports Authority of India (SAI) is now eagerly watching young Srinivasa and is hoping he will do well in the track trials slated for anytime after March 10.

Link:
Srinivas Gowda reveals the champions' diet which helps him excel in Kambala racing - India Today