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Nutrition

Body clock off-schedule? Prebiotics may help

Dietary compounds shown to protect against jet lag-type symptoms.

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Photo by Daily Nouri from Unsplash.com

Whether it’s from jetting across time zones, pulling all-nighters at school or working the overnight shift, chronically disrupting our circadian rhythm—or internal biological clocks—can take a measurable toll on everything from sleep, mood and metabolism to risk of certain diseases, mounting research shows.

But a new University of Colorado Boulder study funded by the U.S. Navy suggests simple dietary compounds known as prebiotics, which serve as food for beneficial gut bacteria, could play an important role in helping us bounce back faster.

“This work suggests that by promoting and stabilizing the good bacteria in the gut and the metabolites they release, we may be able to make our bodies more resilient to circadian disruption,” said senior author Monika Fleshner, a professor of integrative physiology.

The animal study, published in the journal Brain, Behavior and Immunity, is the latest to suggest that prebiotics—not to be confused with probiotics found in fermented foods like yogurt and sauerkraut—can influence not only the gut, but also the brain and behavior.

Naturally abundant in many fibrous foods—including leeks, artichokes and onions—and in breast milk, these indigestible carbohydrates pass through the small intestine and linger in the gut, serving as nourishment for the trillions of bacteria residing there.

The authors’ previous studies showed that rats raised on prebiotic-infused chow slept better and were more resilient to some of the physical effects of acute stress.

For the new study, part of a multi-university project funded by the Office of Naval Research, the researchers sought to learn if prebiotics could also promote resilience to body-clock disruptions from things like jet lag, irregular work schedules or lack of natural daytime light—a reality many military personnel live with.

“They are traveling all over the world and frequently changing time zones. For submariners, who can be underwater for months, circadian disruption can be a real challenge,” said lead author Robert Thompson, a postdoctoral researcher in the Fleshner lab. “The goal of this project is to find ways to mitigate those effects.”

How a healthy gut may prevent jet lag

The researchers raised rats either on regular food or chow enriched with two prebiotics: galactooligosaccharides and polydextrose.

They then manipulated the rats’ light-dark cycle weekly for eight weeks—the equivalent of traveling to a time zone 12 hours ahead every week for two months.

Rats that ate prebiotics more quickly realigned their sleep-wake cycles and core body temperature (which can also be thrown off when internal clocks are off) and resisted the alterations in gut flora that often come with stress.

“This is one of the first studies to connect consuming prebiotics to specific bacterial changes that not only affect sleep but also the body’s response to circadian rhythm disruption,” said Thompson.

The study also takes a critical step forward in answering the question: How can simply ingesting a starch impact how we sleep and feel?

The researchers found that those on the prebiotic diet hosted an abundance of several health-promoting microbes, including Ruminiclostridium 5 (shown in other studies to reduce fragmented sleep) and Parabacteroides distasonis.

They also had a substantially different “metabolome,” the collection of metabolic byproducts churned out by bacteria in the gut.

Put simply: The animals that ingested the prebiotics hosted more good bacteria, which in turn produced metabolites that protected them from something akin to jet lag.

Are supplements worthwhile?

Clinical trials are now underway at CU Boulder to determine if prebiotics could have similar effects on humans.

The research could lead to customized prebiotic mixtures designed for individuals whose careers or lifestyles expose them to frequent circadian disruption.

In the meantime, could simply loading up on legumes and other foods naturally rich in the compounds help keep your body clock running on time? It’s not impossible but unlikely, they say—noting that the rats were fed what, in human terms, would be excessive amounts of prebiotics.

Why not just ingest the beneficial bacteria directly, via probiotic-rich foods like yogurt?

That could also help, but prebiotics may have an advantage over probiotics in that they support the friendly bacteria one already has, rather than introducing a new species that may or may not take hold.

What about prebiotic dietary supplements?

“If you are happy and healthy and in balance, you do not need to go ingest a bunch of stuff with a prebiotic in it,” said Fleshner. “But if you know you are going to come into a challenge, you could take a look at some of the prebiotics that are available. Just realize that they are not customized yet, so it might work for you but it won’t work for your neighbor.”

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Nutrition

Potato recipes for the holidays

Spend less time in the kitchen and more time with family by turning to easy-to-prepare potato recipes that can make the whole family happy.

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Many people would agree the holidays are one of the happiest times of the year – but also one of the most stressful. Replace the stress with smiles by cooking easy, delicious dinners that can help make the season a breeze and bring a little holiday happiness to mealtime.

Spend less time in the kitchen and more time with family by turning to easy-to-prepare potato recipes that can make the whole family happy.

For example, when you’re busy trying to cook multiple things at once, free up precious oven real estate while saving time with these Herby Holiday Air Fryer Little Potatoes. For a busy weeknight during the holiday season, potato dishes like this one can be made in an air fryer and customized with a few of your favorite pantry staples. If you don’t have fresh herbs on hand, dried will do the trick.

This recipe and many others can be streamlined with Little Potatoes, which come pre-washed, are small enough they don’t need to be cut and are a fresh, whole food grown on family farms so you can feel good about serving them to your loved ones.

Remember, easy can still be fabulous and festive. This Warm Winter Potato Salad with Cranberries offers the best of both worlds as it comes together in around 7 minutes with seasonal pops of red and green.

This family-friendly side features A Little Roasted Garlic, Rosemary & Thyme Microwave Ready Little Potatoes that simply need to be steamed in the microwave for 5 minutes then tossed with the included seasoning pack – no boiling or peeling required. It’s truly a holiday shortcut, and you can make the recipe even easier by using store-bought honey mustard vinaigrette if you’re short on time to make it from scratch.

Visit littlepotatoes.com to find more ways to spend less time in the kitchen and more time with family.

Herby Holiday Air Fryer Little Potatoes
Prep time: 5 minutes
Cook time: 25 minutes
Servings: 6

1 1/2    pounds Little Potatoes
2          tablespoons vegetable oil or melted butter
            salt, to taste
            pepper, to taste
2          tablespoons fresh or dried herbs, such as parsley, rosemary, sage or oregano, chopped

In large bowl, toss potatoes with oil or melted butter. Add salt and pepper, to taste. Place in air fryer basket.

Air fry potatoes at 390 F for 25 minutes.

Once air-fried, sprinkle potatoes with herbs and serve.

Warm Winter Potato Salad with Cranberries
Prep time: 2-5 minutes
Cook time: 5 minutes
Servings: 4

1          package A Little Roasted Garlic, Rosemary & Thyme Microwave Ready Little Potatoes
2          tablespoons olive oil
1          tablespoon Dijon mustard
1          tablespoon apple cider vinegar
1          teaspoon honey or maple syrup
            salt, to taste
            pepper, to taste
1/4       cup dried cranberries
1          small apple, thinly sliced
2          tablespoons chopped walnuts or other nuts (optional)
            fresh parsley (optional)
            green onions (optional)

Prepare potatoes according to package instructions, about 5 minutes, tossing with olive oil and included seasoning pack once cooked.

In small bowl, whisk Dijon mustard, apple cider vinegar and honey or maple syrup. Season with salt and pepper, to taste.

In large bowl, toss warm potatoes with cranberries, thinly sliced apple and walnuts, if using.

Drizzle mustard dressing over top and gently mix until well-coated.

Top with fresh parsley or green onions, if desired, for pop of color. Serve warm.

Tips: If you like more texture, toast walnuts for extra crunch. For added creaminess, mix 1 tablespoon Greek yogurt or mayonnaise into dressing. To save time or reduce ingredients needed, use storebought honey mustard vinaigrette.

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Nutrition

Tasty twists on a traditional holiday treat

These variations on the classic cake can take your celebrations to new heights by throwing it back to childhood with a little bite of the past.

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Embrace the color and flavor of tradition this holiday season with new twists on red velvet desserts. These variations on the classic cake can take your celebrations to new heights by throwing it back to childhood with a little bite of the past.

Take a trip down memory lane with “Cookin’ Savvy” and her delicious takes on tradition: Red Velvet Bundt Cake, Red Velvet Cake Balls and Red Velvet Cookie Cutouts, all of which make it easy for the entire family to join together for some fun (and rich homemade flavor) in the kitchen.

Find more “Cookin’ Savvy” recipes at Culinary.net.

Red Velvet Bundt Cake
Recipe courtesy of “Cookin’ Savvy

1          red velvet cake mix
1          cup all-purpose flour
1          heaping tablespoon cocoa powder
1          cup sugar
1          cup milk
3          eggs
1          stick melted butter

Frosting:
1          stick softened butter
1          package (8 ounces) softened cream cheese
1/4       cup heavy whipping cream
5          cups powdered sugar
             white sanding sugar (optional)

In mixing bowl, mix cake mix, flour, cocoa powder and sugar. Blend in milk, eggs and butter.

Grease bundt pan with butter and pour in batter. Bake according to package instructions for bundt cakes then add 10-15 minutes. Let cool before icing.

To make frosting: In bowl, mix butter, cream cheese and whipping cream. Slowly blend in powdered sugar.

Ice entire bundt cake or place frosting in piping bag and pipe with back and forth “drip” motion. Sprinkle sanding sugar for sparkly snow appearance, if desired.

Red Velvet Cake Balls
Recipe courtesy of “Cookin’ Savvy

1          red velvet cake mix
1          cup all-purpose flour
1          heaping tablespoon cocoa powder
1          cup sugar
1          cup milk
3          eggs
1          stick melted butter

Frosting:
1/2       stick softened butter
4          ounces softened cream cheese
1/8       cup heavy whipping cream
2 1/2    cups powdered sugar, plus additional for rolling, divided

Heat oven to 350 F.

In mixing bowl, mix cake mix, flour, cocoa powder and sugar. Blend in milk, eggs and butter.

Grease 9-by-13-inch pan and pour in batter. Bake 45 minutes.

Remove from oven and use fork to crumble cake then place in large bowl.

To make frosting: In bowl, mix butter, cream cheese and whipping cream. Slowly blend in powdered sugar. Mix frosting into bowl with cake.

Form cake mixture into balls then roll in powdered sugar.

Red Velvet Cookie Cutouts
Recipe courtesy of “Cookin’ Savvy

1          red velvet cake mix
1          cup all-purpose flour
1          heaping tablespoon cocoa powder
1          cup sugar
1          cup milk
3          eggs
1          stick melted butter

Frosting:
1          stick softened butter
1          package (8 ounces) softened cream cheese
1/4       cup heavy whipping cream
5          cups powdered sugar
             white sanding sugar (optional)

Heat oven to 350 F.

In mixing bowl, mix cake mix, flour, cocoa powder and sugar. Blend in milk, eggs and butter.

Cover two cookie sheets with parchment paper. Pour half the mixture onto each sheet. Bake 25-30 minutes.

Let cookies cool then freeze 1 hour. Use cookie cutters to make desired shapes.

To make frosting: In bowl, mix butter, cream cheese and whipping cream. Slowly blend in powdered sugar.

Using knife or piping bag, frost cookies. Sprinkle with sanding sugar for sparkly snow appearance, if desired.

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Nutrition

Asian-inspired dishes to enjoy

You can skip the to-go boxes with these tasty Asian-inspired dishes that come together almost as fast as delivery while allowing you to get creative at mealtime.

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Some nights, especially when schedules are jam packed, the allure of grabbing takeout or swinging through a drive-thru between activities may sound more appealing than spending time in the kitchen. You can skip the to-go boxes, however, with these tasty Asian-inspired dishes that come together almost as fast as delivery while allowing you to get creative at mealtime.

Packed with fresh shrimp and crispy veggies, this Crab and Shrimp Sushi Burrito fuses some favorite takeout dishes together to satisfy cravings in half an hour. Using Success Boil-in-Bag Jasmine Rice, which cooks up soft and fluffy, provides a flavorful and aromatic base. This combination of seafood, homemade sauces and flavorful veggies makes for an unforgettable taste experience comparable to your favorite quick-serve restaurant.

Or let your kitchen appliances help create a satisfying, soothing take on a Thai classic. A quick and easy bowl of deliciousness that’s sure to comfort the whole family, this Thai Red Curry Chicken and Rice Soup features chicken, lime juice, Thai red curry and coconut milk mixed with basmati rice.

Ready in just 10 minutes, Success Boil-in-Bag Basmati Rice is quick, easy and mess-free, and it’s guaranteed to always cook right – just place the bag in chicken broth to experience the long-grain rice’s subtle, nutty flavor and unique texture. Plus, Success Rice is free from artificial additives and unprocessed ingredients, so you can feel good about serving it with a variety of dishes.

Find more recipe inspiration to tackle takeout cravings and more at SuccessRice.com.

Crab and Shrimp Sushi Burrito
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 4

1 bag Success Jasmine Rice
1/2 cup unseasoned rice vinegar
2 tablespoons granulated sugar
2 teaspoons kosher salt
2 tablespoons mayonnaise
2 tablespoons Sriracha sauce
1/4 teaspoon sesame oil
1 tablespoon black sesame seeds
4 sushi nori sheets
1/2 carrot, ribboned, divided
1/2 cucumber, ribboned, divided
6 crab sticks, shredded, divided
6 large shrimp, cooked, deveined, tails removed and butterflied, divided

Rinse rice bag under cold water to remove starch. Prepare rice according to package directions. 

In small saucepan over medium-low heat, heat rice vinegar, sugar and salt until sugar and salt have dissolved, about 1 minute. Set aside.

In small bowl, mix mayonnaise, Sriracha sauce and sesame oil. Set aside.

Transfer cooked rice onto large baking sheet. Drizzle half the vinegar mixture over rice, turning until all rice is fully coated. Taste and add more vinegar mixture, if desired. Spread rice into thin layer and cool to room temperature. Sprinkle sesame seeds on top.

Lay down one sushi nori sheet. Spread layer of rice on it. Place half the carrots and cucumbers on rice. Place crab and shrimp on top.

Place another sushi nori sheet just under first one and roll. Repeat with remaining sushi nori sheets, rice, carrots, cucumbers, crab and shrimp. Wrap both burritos in plastic wrap. Let rest 10 minutes.

Slice burritos in half and serve with spicy mayo.

Thai Red Curry Chicken and Rice Soup
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 6

6 cups chicken broth
2 bags Success Basmati Rice
1 can (14 ounces) coconut milk
2 tablespoons Thai red curry paste
1 tablespoon soy sauce
1 teaspoon brown sugar
1 pound chicken breast tenders
2 tablespoons lime juice
4 green onions, thinly sliced

In pressure cooker on saute setting over high heat, bring broth and rice bags to boil. Boil, uncovered, 10 minutes. Remove bags with fork and set aside.

Add coconut milk, curry paste, soy sauce and brown sugar to pressure cooker. Turn off saute setting. Add chicken. Cover and lock to seal. Set to pressure cook setting over high heat about 10 minutes, or until chicken is tender. Carefully, manually or naturally, release pressure according to manufacturer’s instructions before removing lid.

Set pressure cooker to saute setting over medium heat. Remove chicken and shred with two forks; add to soup along with lime juice and green onions. Remove rice from bags and stir into soup. Simmer until rice is heated through.

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