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      The key to good sleep could be in your snacks

      <p align="left"></p><p> <font size="2">Butternut Squash &amp; Sage Soup</font> </p>

      COLUMBIA (WACH)-We all know that eating right and getting enough sleep are keys to a healthy lifestyle, but how many of us actually follow those recommendations? Not many.

      In fact 70 million Americans suffer from sleep problems, and almost 70% of American adults are overweight or obese.

      A recent study found that sleep loss can cause hormonal changes that increase appetite, specifically a craving for carbohydrates.

      Researchers found sleep-deprived adults consume an additional 250 calories a day, while a 2012 Mayo Clinic study found young adults consumed an additional 500 calories when sleeping fewer than the recommended eight hours each night.

      "Healthy snacking and eating regular balanced meals throughout the day can create lasting healthy habits," says Mickela Mitchell, a self-employed registered dietitian supporting the Southeast Dairy Association.

      Guide to Good Sleep Recipes:

      PB & J Smoothie

      Ease: Easy Prep time: 10 minutes Cook time: 0 minutes Yield: Makes 2 servings


      1/2 cup skim milk

      1 cup low-fat Greek yogurt

      2 cups frozen strawberries

      2 tablespoons peanut butter

      2 tablespoons strawberry jelly


      Place all ingredients in blender and process until smooth. Serve in two chilled glasses with a straw.

      Recipe source: Recipe created by Kristina La Rue, Love and Zest, for SUDIA.

      Butternut Squash & Sage Soup

      Ease: Moderate Prep time: 15 minutes Cook time: 1 hour, 10 minutes Yield: Makes 3 1/2 cups

      Ingredients 1 medium-size butternut squash 1 tablespoon chopped fresh sage 1 can less-sodium chicken broth 1 teaspoon Kosher salt 1/4 cup milk 1/4 cup Greek-style yogurt 1 tablespoon orange juice

      1. Directions: Preheat oven to 400 degrees F.

      2. Place uncut squash on a baking sheet and bake for 1 hour. Remove from oven; let cool slightly. Slice in half lengthwise and discard seeds.

      3. Scoop cooked pulp into a medium saucepan. Place over medium-high heat. Add sage and chicken broth; bring to a boil. Reduce heat and simmer 5 minutes. Remove from heat. Stir in remaining ingredients. Puree with a

      Recipe Source: Recipe created by Regan Jones, Healthy Aperture, for SUDIA.

      Lavender Milk Steamer

      Ease: Moderate

      Prep time: 5 minutes

      Cook time: 20 minutes

      Yield: Makes 2 cups


      2 cups low-fat milk

      3/4 teaspoon dried lavender

      4 teaspoons honey

      1/4 teaspoon almond extract


      1. In a small saucepan, heat milk and lavender over medium heat until hot (but not boiling.) Stir occasionally and warm for 15 minutes.

      2. Remove from heat and strain out lavender petals, discard.

      3. Whisk in honey and almond extract.

      4. Froth milk with frother pump or

      Recipe Source: Recipe created by Deanna Segrave-Daly, Teaspoon Communications, for SUDIA.