By Heide Kennedy, Arizona Farm Bureau Communications Intern

How often do you find yourself craving something sweet? For some, it’s right after meals, as sort of a sweet finish to your savory meal. For others, they happen throughout the day, whether it be a sweet, creamy coffee in the morning, or a sugary snack in the afternoon. Regardless of when these cravings hit, there are actually a few reasons why we experience them, as well as some ways that we can reduce them!

Often, we attribute our sugar cravings to it just sounding good, or having weak willpower when it comes to sweets. While these are still valid reasons, registered dieticians Ali Bandier and Sarah Olszewski note that sugar cravings can occur for other reasons as well.

One of these reasons is that sugar cravings come when your body needs an energy boost. This could be from either lack of sleep the night prior, or from a lack of proper nutrition throughout the day. Another reason for sugar cravings is a nutritional deficiency in chromium, magnesium, zinc, B vitamins, protein, or healthy fats.

So how can we curb some of these cravings, or keep them from happening in the first place? Bandier suggests that you make sure to eat nutrient dense, balanced meals throughout the day. This will make sure that you’re getting in all of those nutrients that your body needs, as well as keeping it full and fueled to get you through the day. Olszewski says another way to curb sugar cravings is to reduce the amount of sugar you consume in general. She says that the more sugar you consume, the more you’re going to crave it. She also suggests that you prioritize staying hydrated, as a lot of cravings or feelings of hunger are really just your body being thirsty.

With that said, there is nothing wrong with enjoying a sweet treat every now and then. But, if you find yourself wanting these treats too often, it’s important to figure out the root cause and do what you can to address it.

For more health-related articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

There is nothing like getting a good, restful night’s sleep. It helps you to wake up feeling refreshed and ready to start the next day. But on the same note, there is nothing worse than having insomnia, where getting a good night’s sleep is much harder, if not impossible to do, leaving you feeling less than perky the next day. If not feeling rested wasn’t enough, a recent study shows that those who have insomnia are also much more likely to have heart attacks.

A study published in the journal Clinical Cardiology evaluated individuals who had insomnia, and individuals who didn’t have insomnia and tracked those who suffered heart attacks and those who didn’t.  They found that those who had insomnia were 69% more likely to have a heart attack than those who didn’t, with women having a slightly larger risk. Interestingly, those with diabetes were two times more likely to experience a heart attack as well.

Researchers noted that sleep times also played a role in the likelihood of having a heart attack. Those who slept less than 5 hours each night had a higher risk than those who slept 6 to 8 hours each night. They also said that those who slept 9 hours, or more were just as likely to experience a heart condition as those who slept less than 5 hours each night. According to one of the study’s authors, Yomna E. Dean, the suggested amount of sleep that we should be aiming for each night is between 7 and 8 hours. It is also advised that you avoid eating right before bedtime, as well as making sure that you’re getting enough physical activity throughout the day. Also, it is best to sleep in a dark room that is quiet and slightly cool.

Did you know that there are also certain foods that you can eat to promote a better night’s sleep? Check out an article that we’ve written about it right here on Fill Your Plate!

Taking trips and traveling to places is a great way to take a break from our everyday lives and relax a little. But sometimes being out of our usual eating, exercising, and sleeping routine can cause a little bit of stress.

Here are a few tips on how to take care of your health and stay “mostly” on your routine while traveling so that your trips can be as stress-free and relaxing as possible!

1. Pack your own food.

Taking along your own healthy snacks is a great way to make sure that you’re sticking with your eating goals even though you aren’t at home. It is also a great thing to do if you’re following a strict diet or have food allergies because it is never fun not knowing if you’ll be able to eat anything at your destination.

2. Take along a first-aid kit.

It’s never fun to not be feeling well when you’re away from home. Consider bringing along a first-aid kit with just a few of the basics such as small bandages as well as some medicines such as pain-relievers, heartburn medicine, and allergy medicine.

3. Don’t neglect exercise.

Keeping yourself physically active is a great way to stick to your health goals as well as decrease some stress thanks to the endorphins that start flowing with activity. Take a quick walk, hit up the hotel gym, or do a little workout in your room.

4. Stay well hydrated.

Often, we don’t drink enough water when we’re on trips, whether it be because we don’t want to have to stop in public restrooms, or we simply forget. But keeping ourselves well hydrated is essential to helping our digestion to stay on track, overcoming jetlag, and keeping away dehydration headaches.

Traveling to places and seeing new things can be incredibly fun! While it can be stressful to be thrown out of your element, try out a few of these tips to help keep you somewhat in your normal routine!

For more travel articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

There is nothing worse than waking up feeling groggy, and just as tired as you were the night before. I mean, isn’t your sleep at night supposed to make you wake up feeling refreshed and revitalized? When we wake up feeling drained and less than energetic, often we resort to caffeinating ourselves and hoping for the best. But, caffeine and hope aren’t our only options!

Here are some other tips you might consider trying to avoid that morning grogginess.

According to Dr. Raphael Vallat, there are three important steps to take in order to wake up feeling refreshed the next morning.

1. Choose breakfast wisely

We all know that breakfast is an important meal that provides you with the energy to start your day. But, what you choose to eat matters. Dr. Vallat says that a breakfast comprised of sugary, simple carbohydrates actually works in reverse, making you more tired rather than giving you that morning boost of energy. Instead, he suggests opting for a breakfast that is made of complex carbohydrates to give you a lasting source of energy first thing in the morning.

2. Increase exercise amount and intensity

Dr. Vallat notes that there is a linear association between exercise and alertness the next morning. So, getting a good workout completed the day prior has a big impact on waking up refreshed the next morning. Additionally, he says that increasing the amount or intensity of your exercise helps to pack an even bigger punch on your alertness the following day.

3. Wake up later

While waking up later in the morning doesn’t always work with school or work schedules, it does have some benefits when it comes to feeling awake the next day. This is because it places you on the upswing of your circadian rhythm. But, because it isn’t as practical, Dr. Douglas Kirsch says that just staying on a consistent sleep and wake schedule can also provide you with a more refreshed feeling the next morning.

So, if you’re tired of waking up with that sluggish feeling, try out some of these tips in the morning and the night prior and help yourself beat that grogginess!

For more sleep articles, check out the following from Fill Your Plate!

• Teen Sleep Times Linked to Being Overweight or Obese – Fill Your Plate Blog
• How To Adjust Your Workouts for Improved Sleep – Fill Your Plate Blog
• Fill Your Plate’s Collection of Sleep Articles – Fill Your Plate Blog
• Can’t Sleep at Night? – Fill Your Plate Blog

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Have you ever wondered why they put a light on the inside of your refrigerator? It’s there for whenever you decide to have a midnight snack of course! Only kidding. But on the topic of midnight snacks and eating before bed in general, is it okay to eat that late at night, or does it have some negative health effects? Let’s take a look at whether or not a late-night raid of the refrigerator is acceptable, or if it should be avoided.

First, let’s look at some of the pros of eating before bed. One pro is that eating before bed can help you sleep better if you haven’t eaten much during the day. If you go to bed hungry, you’ll likely be tossing and turning because your body is in need of nutrition. According to an article published in Live Science, another benefit to eating before bed is that there are certain foods that induce the production of sleep hormones and promote a healthy sleep-wake cycle. Foods like turkey, dairy products, oats, and omega-3 containing fatty fish are just a few of those foods.

But there are also cons to eating before bed. One of these cons is that it could lead to weight gain. According to registered dietician Dr. Melissa Prest, our metabolisms slow about 10 – 15% while sleeping, so while we are burning calories to maintain our body’s function, we aren’t really burning any extra calories. According to sleep expert Dr. Lindsay Browning, another con is that it can disrupt our body’s natural circadian rhythm, which regulates when our bodies produce digestive enzymes. As it nears bedtime, our bodies don’t produce these enzymes because it thinks that we are about to sleep. But when you eat, it makes your body think that you are awake, thus you may have trouble sleeping at night.

Overall, this is a fairly controversial issue. Nutritionist Signe Svanfeldt says that it is ultimately dependent on our individual lifestyle and dietary needs as to whether or not we should be eating close to bedtime. With that being said, evaluate yourself to see how eating before bed makes you feel and adjust accordingly.

For more sleep articles, check out this list of articles from Fill Your Plate!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We all know someone who suffers from Alzheimer’s or dementia, whether it be a friend or family member. I personally know a couple of people who suffer from both of these diseases, and it is incredibly unfortunate. It has made me wonder, however, if it is truly just a genetic condition that runs in the family and can’t really be avoided, or if there are steps that you can take to reduce your risk of cognitive issues later in life.

According to Dr. Gary Small, it is possible to stave off mental issues later in life by adopting healthy habits early on in life. These are nongenetic factors, such as exercise, diet, socializing, and mentally strengthening activities.  Small notes that older adults who have done well with prioritizing health have better memory and fewer overall cognitive problems.

Some activities that could help to maintain mental health include:

• Getting better sleep
• Doing focused exercises
• Staying social
• Maintaining a healthy weight and body mass
• Eating healthfully
• Playing mentally challenging games

In addition to these, Dr. Small adds that stress doubles the risk of Alzheimer’s, so stress management is crucial.

We all know the importance of staying healthy throughout life. Not only does it improve your quality of life at the moment but maintaining healthy habits can also help to prevent health issues later down the road. So, even if dementia or Alzheimer’s runs in your family, try adopting some of these healthy habits to aid in preserving your mental health as you age!

For more health-related articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

This past September, my family and I had the privilege of celebrating my great-grandma’s 97^th birthday with her. That woman never ceases to amaze me, at 97, she is still living on her own, is still as healthy and mentally sharp as ever, and is the biggest card shark I know. While I still have yet to learn her secrets to living such a long and healthy life, I do know that aging healthfully does require some specific actions from us in our younger years. Here are a couple of tips for setting yourself up for success when it comes to aging!

While no one likes the thought of getting older, according to registered dietician Jill Fleming, it is entirely possible to grow old well, as long as you make sure that you are living a healthy lifestyle. She provides the following 10 tips to ensure that you age as best as you can!

1. Exercise on a regular basis
2. Eat well
3. Stay hydrated
4. Keep your brain strong
5. Sleep well
6. Stay social
7. Limit stress
8. Get some fresh air
9. Think positively
10. Stay on top of your health

These tips for aging gracefully are all relatively easy. And not only are these lifestyle habits good for aging well, but they are also very good for all stages of life. With that being said, there is no reason why we shouldn’t get a head start on keeping ourselves healthy and continue to do so as we age. While I still don’t know all of my great-grandma’s secrets, I know for sure that she does incorporate some of these lifestyle tips into her own life.

For more health-related articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

It is said that timing is everything. It turns out that is the case when it comes to when you eat your meals too. A study published in the Proceedings of the National Academy of Sciences aimed to see if there was any impact of night shift workers eating overnight on their mental health.

The study compared the mental well-being of those who worked night shifts and ate during both the day and night, with those who worked during the day and ate only during the day. Those who worked night shifts and ate during the day and at night were reported as exhibiting more symptoms of depression and anxiety than those who ate only during the day.

The reasoning behind this is that the natural circadian rhythm, also known as our internal 24-hour clock, is thrown out of alignment with the body’s sleep and wake cycle when working overnight. So, for those working overnight shifts, it is important to be mindful of when meals are taken to improve mood and mental health.

For more health-related articles, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Winter break is here! I’m sure every kid in school was counting down the days and breathing a sigh of relief for the much-anticipated break for the holidays! While sleeping in and relaxing at home is always nice, winter break is also the perfect opportunity for getting out and doing activities with the whole family. So, here are some ideas of activities that are not only fun for the whole family but are very educational about Arizona agriculture!

Shamrock Dairy Farm Tours

Book a tour of Shamrock dairy! Here you can ride on a bus tour of the dairy, visit an educational museum, stop by the play area, participate in hands-on activities, and get a treat at the ice cream parlor there on the dairy!

Schnepf Family Farms

Schnepf Family Farms is a great place to go over the holidays, as they have special Christmas events, with lights, train rides, and much more. They also have a year-round U-pick garden filled with the season’s fruits and vegetables.

Caywood Farm Tours

Caywood Farms in Casa Grande is the perfect place to get a lot of great education about farming in Arizona, while also having a blast while you’re there! When you book a tour, you’ll get to meet Nancy Caywood herself, and accompany her as you go for a hayride tour, pick cotton when it’s in season, hear an educational presentation about ag, and see farming equipment up close!

Rooster Cogburn Ostrich Ranch

If you like seeing, feeding, and petting a wide variety of animals, then a trip to Rooster Cogburn’s ranch is the perfect place to go! Here you can feed and pet ostrich, donkeys, deer, goats, parakeets, stingrays, and many other animals!

Danzeisen’s Creamery Store

While the Danzeisen Creamery Store isn’t exactly educational, I couldn’t help but include it, as it is definitely a delicious and unique way to spend time with family while enjoying some ice cream made from milk produced right here in Arizona! Danzeisen’s Creamery Stores are located both in Laveen and in Payson! You can also purchase some of their bottled milk, cold brew coffee, and juices there as well!

So, while your kids are on break for the holidays, take advantage of some of their time off of school to go out and have some fun while also learning more about Arizona agriculture! After all, without agriculture and the products that these farmers, ranchers, and dairymen produce, we’d all be left without food and clothing!

For even more articles about Arizona agriculture, check out the Fill Your Plate website!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We all know how important getting a good night’s sleep is. From repairing your body’s cells from use during the day to energizing us for the next day’s activities, to reducing stress, good sleep does a lot for our bodies. Besides sticking to a regular sleep schedule and getting a full 8 hours of sleep, there are actually certain kinds of food that aid in making sleeping soundly at night much easier.

According to Registered dietician Kristin Kirkpatrick, consuming foods that help to calm the body and increase your serotonin levels. The Mayo Clinic notes that research shows that diets that are high in fiber and low in saturated fats and simple carbohydrates promote more sound sleep. With that being said, there are 6 key food options that can contribute to a better night’s sleep.

1. Complex carbohydrates
2. Lean proteins
3. Healthy fats
4. High magnesium foods
5. Soothing beverages, such as herbal teas.
6. Fresh herbs

Incorporating some of these into your evening meal or pre-bedtime snack can help to promote a more restful night, which in turn promotes overall health.

For more articles about sleep, check out this collection from the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We’ve all often heard it said that breakfast is the most important meal of the day because it literally breaks the fast that we endured overnight while sleeping. This meal gives us that boost of energy to make sure our days are off to a great start. This is especially important for children as they head off to school every morning.

Registered dietician Katie Bradley notes that when children skip breakfast, it can negatively impact their performance at school that day. Without food in their system, they will have lower blood sugar, which means less energy, and they will be more likely to get distracted by feelings of hunger.

She suggests some quick and easy breakfast ideas to get your kids started on the right track before school each day!

• Breakfast burritos with egg and cheese
• Cereal and fresh fruit
• Peanut butter and bagel with orange juice
• Yogurt with toppings such as berries, nuts, or granola

Making sure your kids are well fed is crucial to ensuring that they have a fun, enjoyable, and successful day at school, and even after school!

For breakfast recipe ideas, take a look at the recipe database from Fill Your Plate!

Also, check out these related articles!

• Easy, Nutritious Breakfast Recipes – Fill Your Plate Blog
• Breakfast Do’s and Don’ts – Fill Your Plate Blog
• Let’s Talk about Skipping Breakfast – Fill Your Plate Blog
• Don’t have time to make breakfast? Smoothies are the answer! – Fill Your Plate Blog

 By Heide Kennedy, Arizona Farm Bureau Communications Intern 

I don’t know who your role model is, but my mom is definitely the person that I look up to the most. From keeping a house to raising kids, to managing the office for our farming operation, it seems as though she does it all. Despite her best intentions to wake up early and stay up late tackling her duties for the day all with a smile on her face, I know that she does get exhausted after a while.

HealthDay recently published an article stating that based on a poll done by the American Academy of Sleep Medicine (AASM), women are 1.5 times more likely to either never, or rarely feel rested upon waking up. Dr. Seema Khosla, medical director of the North Dakota Center for Sleep and chair of the AASM public awareness advisory committee attributes the lack of restfulness to the fact that women are almost always on the go, doing housework, pursuing their careers, and raising children.

Her remedy to this problem is actually very simple, as it ultimately comes down to prioritizing sleep. She suggests that this can be done by limiting screen time before bed, taking time to relax before bed, and always aiming to get between 7 and 9 hours of sleep every night.

While moms are amazing and we appreciate all of their hard work and everything that they do, it is just as important that they take the time to relax and get some rest.

Check out this post on Arizona Farm Bureau’s Fill Your Plate blog to see more articles that pertain to improving sleep!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Shortened days are always a sure sign of the seasons about to change. The sun begins to come up later and it goes down earlier and earlier as we near the fall and winter seasons. Often, this shortening of the days can make it seem as though we don’t get as much done during the week, and it can also make us feel depressed and unproductive. Some even notice their sleep, eating, and activity habits begin to change during these seasons, and not for the better either. According to the Mayo Clinic, these feelings and symptoms are not uncommon, and it is a condition that actually has a name, Seasonal Affective Disorder, or “SAD.” It often affects those with a family history of the disorder, those who are prone to depression or are bipolar, but it can also affect anyone during the winter months due to the shortened daylight time and reduced exposure to the sun and subsequent vitamin D.

Some ideas to help combat this seasonal depression and keep your energy and motivation up follow:

• Exercise outside to maximize sun exposure.
• Fill your space with light.
• Take vitamin D and B complex supplements.
• Make yourself wake up earlier and make the most out of the hours in the day.

  

That mopey, groggy feeling that sometimes affects us during the winter is no fun at all. But with a few small lifestyle changes, you can alleviate some of those symptoms and stay cheery and peppy throughout the season!

For more health-related articles, check out the Fill Your Plate blog!