Late night snacking is usually discouraged by most health care professionals and for good reason. According to research published in Harvard Health Publishing 'Late-Night Eating Impact 2022', eating late can change how our bodies use energy, how hungry we feel, and how fat is stored. They found that eating later led to lower levels of leptin, a hormone that makes you feel full. This means people felt hungrier when they ate later. Participants also burned calories more slowly when they ate later, they changed how fat tissue behaved, making it more likely to store fat and less likely to burn it.

This study shows that eating late can affect several processes in the body that contribute to weight gain. It helps explain why people who eat late at night may be more likely to become overweight or obese. Sometimes, you might feel a little hungry before bed, and that's okay. But choosing the right snack is important, especially if you're watching your blood pressure or following a special diet like intermittent fasting. Many common snacks, like chips or pretzels, have too much salt. According to the Center of Disease Control and Prevention (CDC) eating too much sodium can cause you high blood pressure and increase the risk of heart related diseases.

However, there s a healthier option-Kefir. It's a fermented milk drink, similar to yogurt, but with more good bacteria for your gut. It's low in salt and has many healthy things that can help you feel good and sleep better.

Why Kefir Is A Great Late Night Snack?

According to a study published in the Cellular Physiology and Biochemistry Kefir has shown promise in improving heart and metabolic health by lowering blood pressure, improving blood vessel function, managing cholesterol, and helping with insulin resistance. It has also shown great potential to help the gut Microbia in our body stay healthy.

A 2017 study explained that scientists are very interested in probiotics and fermented milk like kefir because they might help prevent and treat cancer. Kefir, a drink made from milk or water fermented with special grains, contains helpful bacteria and yeast. It has many health benefits, like fighting germs and reducing swelling. Here are some reasons why they are a great late night snack.

Low Sodium and Healthy Nutrients

Kefir has very little salt, which is good for your blood pressure. It also has calcium for strong bones, and potassium and magnesium to help keep your blood pressure in a healthy range.

Gut Health and Heart Health Connection

A healthy gut helps protect your heart. Kefir has many good bacteria, called probiotics. These little helpers improve your gut health, which then helps your heart stay strong and healthy.

Antioxidant Benefits

Kefir has special substances called antioxidants. These antioxidants fight free radicals in your body that can damage your blood vessels and organs. This helps keep your blood flowing smoothly and protects your heart.

Cholesterol and Artery Health

Kefir can help keep your arteries clear and manage your cholesterol. It helps reduce swelling in your blood vessels and helps your body get rid of bad cholesterol, which is good for your heart.

Eating omega-3-rich foods can reduce your aggression levels by 28 percent, an Aggression and Violent Behavior study suggests.

After analyzing 29 randomized controlled trials involving 3,918 participants in total, researchers from the University of Pennsylvania concluded that the fish oil supplement can reduce both reactive anger (in response to provocation) and proactive anger (behavior planned in advance) in people regardless of age, gender, medical diagnosis and length and dosage of treatment.

Neurocriminologist Dr Adrian Raine said of the results: "I think the time has come to implement omega-3 supplementation to reduce aggression, irrespective of whether the setting is the community, the clinic, or the criminal justice system.

"At the very least, parents seeking treatment for an aggressive child should know that in addition to any other treatment that their child receives, an extra portion or two of fish each week could also help."

The scientists theorized that omega-3 can reduce brain inflammation and regulate vital brain functioning which helps maintain aggression levels. However, they also noted that further research was needed to understand the link.

"Omega-3 is not a magic bullet that is going to completely solve the problem of violence in society. But can it help? Based on these findings, we firmly believe it can, and we should start to act on the new knowledge we have." Dr Raine said.

What Are Fish Oil Omega-3s?

These omega-3s play a critical role in human development, and they are primarily found in fatty fish and fish oil. Since many people do not consume enough fish, supplementation is often recommended to ensure adequate intake of these essential fatty acids.

Although the body can convert another type of omega-3, alpha-linolenic acid (ALA), into EPA and DHA, this process is not highly efficient. As a result, fish oil supplements may provide a convenient way to ensure optimal levels of omega-3s.

READ MORE: NHS Doctor Says This Oil Instead of Cod Liver Is The Best Omega-3 Source

Some popular sources of Omega-3 include:

• Salmon
• Cod Liver Oil
• Algae Oil
• Oysters
• Nuts and seeds, such as flaxseeds, chia seeds, and walnuts
• Plant oils, such as flaxseed oil, soybean oil, and canola oil
• Fortified foods, such as eggs, yogurt, juices, milk, etc.

How Omega-3s Improve Brain Health

EPA and DHA are essential for maintaining brain function throughout life. These fatty acids are abundant in the brain's cell membranes, helping to preserve cell health and facilitate communication between brain cells.

Research has shown that a lack of omega-3 can lead to cognitive impairments. In animal studies, diets deficient in omega-3s resulted in reduced DHA levels in the brain, leading to deficits in learning and memory. In older adults, lower DHA levels have been linked to a smaller brain size, which may indicate accelerated brain ageing.

Maintaining sufficient levels of omega-3s can help support cognitive function and may reduce the risk of age-related brain decline.

The optimal dosage varies, but research suggests that 1,000–2,000 mg of omega-3 fatty acids from fish oil daily is a good starting point. People with depression should look for supplements with higher EPA content. It is pertinent to note that people should consult health experts before starting fish oil supplementation.

Budget 2026: Cheaper Fish In India

Earlier this month, Finance Minister Nirmala Sitharaman announced a surprising tax reduction for India's fishers and marine industry, and experts say it is good news for you too.

Until now, fish caught by Indian vessels beyond territorial waters and brought back to the country for mass consumption has been treated as import, attracting customs duties and integrated goods and services tax (GST).

The combined tax burden raises costs and compliance issues, which discouraged people from deep-sea and exclusive economic zone (EEZ) fishing as well as

However, during her Union Budget 2026 presentation, Sitharaman proposed that fish caught in the EEZ and high seas by Indian fishing vessels are treated as duty-free when brought into Indian ports and treated as exports when landed at foreign ports.

This means that the market availability for Omega-3 packed fishes including salmon, mackerel, tuna, herring and sardines will significantly increase as their existing steep prices see a tremendous fall.

Bird Flu In India: Amid bird flu fears from Bihar's Bhagalpur district in Naugacha, where over 150 crows were found dead, new concerns are being raised around poultry products. Chennai too is facing a high bird flu alert, there too, dead crows were found. This is why it is important to know how to consume poultry safely and what all to keep in mind while handling poultry.

While there is no confirmation yet in if it has spread in chicken, India has seen previous cases of avian flu in chicken. Here's what you should know about consuming poultry.

Bird Flu In India: How To Consume Poultry Safely?

Pasteurization and cooking them at high temperatures can curb the threat. It is also important to handle your poultry products when you are buying and storing them.

Also, avoid drinking raw milk to kill avian influenza A(H5N1).

Bird Flu In India: How To Handle Chicken While Shopping?

The meat juice can spill over and contaminate other food items, therefore it is extremely important to store it properly, in a way that it does not contaminate another food item. Always store it in a cool bag when you are transporting it and refrigerate and freeze the meat for the first two hours of buying.

You must also cook your chicken so the viruses do not survive on the chicken.

Read: How To Eat Eggs Safely?

Bird Flu In India: Is It Safe To Eat Chicken?

Yes, chicken and eggs are still safe to consume, as long as they are thoroughly cooked. Cooking chicken to the internal temperature of at least 165°F kills bacteria, viruses, and other germs, such as H5N1. The most accurate method of assuring that food is cooked is to use a meat thermometer.

Safe food handling is crucial:

• Maintain a hygienic kitchen by disinfecting countertops and washing hands both before and after touching raw meat.
• Prevent cross-contamination by employing distinct cutting boards and utensils for raw and cooked food.

Bird Flu In India: How to Handle Eggs And Consume It Safely?

Flu viruses can infect chicken eggs by entering through the eggshell. The eggshells are smaller than the pores of eggshells, which means viruses can enter the eggs and the egg's surface will still be protected. However, it is still important to handle it safely.

As per the US Food and Drug Administration, cooking poultry, eggs and other animal products to the proper temperature and preventing cross-contamination between raw and cooked food.

Reject suspect eggs that are small, soft-shelled, or deformed since these may be a sign of infection in hens, though infected birds usually discontinue laying eggs before the situation gets worse.

What Should You Avoid?

• Raw or undercooked chicken
• Raw or soft eggs
• Raw milk and unpasteurized dairy products
• Cross-contaminated foods
• Meat from unregulated sources

Safest Way to Cook Eggs

While pasteurized eggs have a lower risk of infection because pasteurization effectively kills viruses, including bird flu, and bacteria. When cooking eggs, FDA officials advise:

• Washing hands, utensils,, and work surfaces with hot, soapy water before and after touching raw eggs.
• Cooking eggs until both the yolk and white are firm.
• Making sure scrambled eggs are fluffy and not runny.
• Cooking casseroles and other dishes with eggs to 160 degrees Fahrenheit.
• Serving cooked eggs right away. Don't leave egg dishes out for more than 2 hours.
• Using an insulated cooler to transport eggs and egg products for picnics or gatherings.
• Reheating any leftover egg products from the fridge to 165 degrees Fahrenheit.

As the United States Department of Justice continues to release the harrowing Epstein Files that lift the lid on years' worth of horrific crimes by the convicted American child sex offender, serial rapist and human trafficker, eagle eyed readers have noticed a unique breakfast item in the documents.

In a file titled 'J.E.E Operating Manual', experts found a 11-step muffin recipe named 'J.E.E. Muffin Recipe' that the felon insisted should be served to him every morning at 6.30am.

The Epstein files are over six million pages of documents, images and videos detailing the criminal activities of the financier and his social circle of public figures that included politicians and celebrities.

His co-conspirator Ghislaine Maxwell, who is also a convicted child sex trafficker and sometimes referred to as the "Lady of the House" is serving a 20-year prison sentence at a minimum-security prison camp in Texas.

What Is The J.E.E. Muffin Recipe?

To start off, the recipe involves 12 ingredients which are:

• 4 extra large eggs
• 3 cups Dark brown sugar
• 3/4 cup Olive Oil
• 4 cups Digestive Bran
• 5 cups Whole Wheat Flour
• 12/ cup Ground Flax Seed Mixture
• 12/ cup Flax Seeds
• 5 tsp. Baking Soda
• 1/4 tsp. Salt
• 1 cup Raisins
• 4 cups Whole Milk
• 1 tsp. Vanilla Extract

1. In a large bowl combine bran, flour, flax seeds, baking soda and salt

2. Beat eggs and sugar in the bowl of an electric mixer until thick and creamy.

3. Add oil to egg/sugar mixture and mix to combine. Also combine milk and vanilla and set aside.

5. Add flour and milk mixtures to egg/sugar mixture, alternating additions until combined. Do not over beat mixture.

6. Add raisins and stir until incorporated.

7. Pour mixture into an airtight plastic container and store in the refrigerator for 24 hours before using.

8. Grease large muffin tin with Pam Spray.

9. Fill tins to the top with mixture and top with chopped nut/sugar/flax .

10. Bake at 350 degrees F. for 35-45 minutes.

11. Combine chopped pecans, walnuts and almonds, wheat germ, flax seeds and brown sugar for muffin toppings

While public speculation runs rampant over why this digestion-friendly muffin recipe was a critical part of Epstein's daily routine, as many allege and theorize that it was fed to the children on his island, nutritionists claim that this bran-packed muffins can help your body in multiple ways.

Why Is This Muffin Recipe Good For Your Gut?

Dr. Anshul Singh, Team Lead, Clinical Nutritionist, Artemis Hospitals noted that this baked good is packed with tons of fiber, omega-3, iron and antioxidants, all of which are extremely beneficial for the body.

He tells Healthandme: "People often call this muffin recipe a high-fiber muffin and it is good for your health in small amounts. The fact that this recipe has a lot of fiber is its best quality.

"Digestive bran, whole wheat flour, ground flaxseed and whole flax seeds are all high in dietary fiber. Fiber helps with bowel movements, constipation and overall gut health. Fibre makes stool thicker which makes digestion easier and more regular.

"Flaxseeds also have omega-3 fatty acids which can lower inflammation and improve heart health. Raisins add natural sweetness, iron and antioxidants while eggs and milk add protein that keeps you full longer. Olive oil has healthy fats that help with digestion and the absorption of vitamins that dissolve in fat.

"These muffins might help people who have trouble with slow digestion or irregular bowel movements, especially if they drink enough water with them. But calling them detox or clean-out foods can be misleading. The liver and kidneys are two of the body's organs that help get rid of toxins. The fiber in these muffins is what really helps the digestive system work better.

"The recipe has a lot of sugar and fiber, so it's important to watch how much you eat. A muffin can be a filling, easy-to-digest snack instead of a cure-all."

However, Zoha Shaikh, Consultant Nutritionist at Nutriiya, warns that these muffins may also cause stomach issues including bloating, gas, acid reflux and diarrhea.

She told this publication: "This muffin recipe is rich in fibre and may help relieve constipation in individuals with low fibre intake. However, the combination of very high fibre, sugar, and milk can also trigger bloating, gas, abdominal cramping, loose stools and acid reflux especially in sensitive individuals.

"The high use of baking soda contributes to increased sodium load, making it unsuitable for people with hypertension. From a clinical nutrition perspective, replacing wheat bran with oat bran, reducing baking soda, moderating flaxseed quantity and adding psyllium husk can make the recipe more gut-friendly. Eggs and psyllium together also improve texture and fluffiness while being gentler on digestion."