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“Scientists have discovered a revolutionary new treatment that enhances your memory, makes you more creative, makes you look more attractive, it keeps you slim and lowers food cravings.

It protects you from cancer and dementia; it wards off colds and the flu; it lowers your risk for hearts attacks and stroke; you’ll even feel happier, less depressed, and less anxious”

– Matthew Walker, Professor UC Berkley and Author of Why We Sleep

Overeating, or eating past fullness at nighttime can happen for a variety of reasons. Whatever the reason for eating more at night, it is important to identify the root cause. Some reasons include: not eating enough during the daytime, not eating filling or satisfying meals and snacks, and eating due to habit, boredom, stress or emotional reasons.

If any of these reasons resonate with you, here are some tips to help:

• Often times, if we skip meals throughout the day and our body doesn’t get the energy it needs and compensates by eating more at night. Listen to your hunger and fullness cues during the day to make sure you are getting adequate energy. Try your hardest not to skip meals as this is a big contributor of cravings later in the day.
• Build filling and balanced meals and snacks. Typically a balanced meal consists of carbohydrates, protein, and healthy fats. A good rule of thumb is to fill half your plate with veggies, ¼ with protein, and ¼ with a starch or whole grain carbohydrate, as well as 1-2 tbsp of healthy fats. If you are going long periods of time between meals (>4 hours) you will likely need a snack or two. A combination snack of a protein/healthy fat with a carbohydrate is a perfect choice. A few examples: 1/2 cup grapes with a cheese stick, a handful of almonds with an apple, baby carrots with hummus.
• If you notice you eat at night due to being anxious, stressed, or bored, practice mindful eating habits and ask yourself if you are actually hungry before grabbing a snack. You could also try de-stressing techniques during this time such as journaling, meditation, yoga, or gentle exercise.
• If you find you are eating out of boredom, make a routine for a nightly activity such as a game, crossword puzzle, going for a walk, calling a friend, or other hobbies. Brushing your teeth after dinner can also help freshen your mouth so you’re less likely to need something.
• If you are actually hungry or even craving something, that is okay! Try to portion out a serving of your snack on a plate or a bowl and listen to your fullness cues.
• Depriving yourself tends to backfire so if after a moment of pause and checking in you are still looking for something, allow yourself to have it and move on. You might find that the more you allow yourself to have those “forbidden foods” the less you crave them.

 

— Written by Brigid King – Dietetic Intern

— Reviewed and edited by Carly Walker, RDN

Eating a big salad at lunch is a great way to get a large dose of veggies (and vitamins, minerals, and fiber) into your day. Often we hear from clients that they love salads but don’t find them to be very filling or satisfying. This can absolutely be the case – especially if your salad is just lettuce and dressing! We’ve put together a list of some yummy additions to help give your salads a little more heft.

Starting with your bed of lettuce, add your other non-starchy vegetables (carrots, cucumbers, bell peppers, onions, tomatoes, etc.). For a more interesting twist, feel free to try adding leftover cooked vegetables such as zucchini, green beans, cauliflower, carrots, or eggplant.

Don’t stop there! Adding in a starch will be next. Try a serving of cooked whole grains such as quinoa, faro, barley, or whole grain pasta. Roasted butternut squash and sweet potatoes would be another flavorful starch option. You could also add in a whole grain pita bread on the side if none of those are striking your fancy – we love Joseph’s pita pockets.

A welcome option to add in the summer could be 1/2 cup of fresh fruit – think blueberries, raspberries, blackberries, pomegranate, or diced apples.

Don’t forget the protein! This is what will make your salad the most filling. A few options are grilled chicken, cooked shrimp, canned tuna, cottage cheese, or hard boiled eggs. If you’re looking for vegetarian sources of protein, beans and legumes, edamame, hummus and tofu would be hearty additions.

Walnuts, pumpkin seeds, pecans, almonds, cashews, sunflower seeds can add a nice crunch to your salad. You could also consider diced avocado. These items will provide protein and unsaturated fatty acids. Be careful with the portion sizes though – a little goes a long way!

Top with your favorite salad dressing! One to two tablespoons would be an appropriate portion size to help add some flavor to your salad. Certainly, you can go with a balsamic vinegar mixed with olive oil. However, if a creamy ranch is what’s going to allow you to enjoy the salad, go for it!

No time to assemble your own? Consider trying a bagged salad kit – we love the options from Trader Joes. Each kit comes with their own salad dressing and toppings. Just add a protein!

Marinades are easy to make and can typically be formulated with things that you already have on hand in your kitchen. They boost flavor, add moisture, and make bland foods taste better. Homemade marinades can also be more cost effective than the healthier store-bought options. Generally, you’ll want to use ⅓ to ½ cup of marinade per pound of food. For the most flavor and moisture we recommend marinating your meats for at least 2 hours.

We’ve compiled five of our favorites to help make grilling season more flavorful for you!

 

 

 

 

 

 

As always check out our Recipe Box and Instagram page for more recipes and meal inspiration! 

Vitamin D has gotten a lot of attention lately, and for good reason! It is often a vitamin the general population is deficient in – as it’s only found naturally in a few foods and can be tricky to obtain otherwise. There are several studies coming out on its potential usefulness in the human body in prevention and improvement of several comorbidities and diseases. 

Vitamin D is a fat-soluble vitamin needed for health. Most notably, Vitamin D is needed to maintain strong bones. Together with calcium, vitamin D helps protect against the loss of bone mass. It also has other important functions within the body including muscle and nerve function. The immune system also uses vitamin D to help fight off invading bacteria and viruses. Vitamin D is also likely a contributing factor to preventing osteoporosis, cancer, cardiovascular disease (CVD), depression, multiple sclerosis (MS), type 2 diabetes, and weight loss.

Vitamin D Requirements: 

RDA: The Recommended Dietary Allowance for adults 19 years and older is 600 IU daily for men and women, and for adults >70 years it is 800 IU daily.

UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for vitamin D for adults and children ages 9+ is 4,000 IU.

How to Obtain Vitamin D: 

There are three ways to obtain vitamin D: the sun, through food and drinks, or through supplements. 

Sun: Known as the “sunshine vitamin,” your body converts sunlight into vitamin D after it hits unprotected skin. We recommend having your primary care provider check your vitamin D levels regularly – especially if you live in an area – such as the Northern hemisphere- where you’re not getting a lot of regular sunlight. 

Food: Very few foods naturally have vitamin D. Fatty fish such as salmon and mackerel are among the best sources of vitamin D. Beef liver, cheese and egg yolk provide small amounts. Mushrooms also contain this vitamin if grown under UV lights. Fortified foods and drinks provide most of the vitamin D in our diets. Most milk, plant-based beverages and some cereals are fortified with vitamin D. Orange juice, yogurt and cheese may or may not be fortified, so it is always good practice to check the Nutrition Facts Label for vitamin D content.  

Supplement: Some people may need extra vitamin D, such as older adults; breastfed infants; people with dark skin; those with certain medical conditions including liver disease, cystic fibrosis, celiac disease and Crohn’s disease; and those who are obese or have had gastric bypass surgery. Always check with your healthcare provider before taking a vitamin D supplement.

 

Be aware of word adoption:

Have you ever heard the phrase “children are like sponges”? They are truly listening to everything we are saying. You will often hear them mimic you or start to use specific catchphrases you and other family members might use. This is called word adoption. Word adoption is often used around food, specifically around identifying food as good/bad or healthy/unhealthy.

An example of this would be “Ugh – I can’t keep cookies in the house. They’re so unhealthy and I have no control around them”. Stating these are “unhealthy” can unintentionally send the message to a child that “unhealthy” food tastes good and “healthy” foods taste bad. As a result, children and adults tend to crave the cookies even more.

Another example of this can be related to the way we speak about our bodies or others bodies. Such as “Uncle Joe really put on a lot of weight since we last saw him.” Or “Lucy looks thin, I want to go on whatever diet she is on!”. Commenting on other’s bodies is not only harmful but can change the way your child thinks about their own body. It is natural during adolescence for your child’s body to fluctuate and commenting on Uncle Joe’s weight can make your child think their own weight change is negative and not expected. Instead, avoid making judgments on others bodies and try to focus on health vs. weight. Just because someone is thin, does not necessarily mean they are healthy and just because someone is in a larger body does not mean that they are unhealthy.

Reduce food rules in your house: 

Try to avoid having too many rules around food like cookies and desserts. When food rules in the house are too strict, it can create anxiety and a stronger desire for certain foods. This can put children (and adults) at risk of secret eating, feeling ashamed or guilty for eating, and/or feeling a loss of control around certain forbidden foods.

Our suggestion:  Try to let go of food judgments you’ve held onto and think about making food more neutral. Keep cookies/treats in the house and serve them on occasion as part of the meal or snack, rather than as a reward/special treat. Aim for balance in the home with eating and trust that your child can respond to their natural hunger and appetite.

Keep your own food judgements to yourself:

We all have foods we don’t like, but your child hasn’t yet had the opportunity to create their own food preferences. Encourage your family to avoid commenting on certain foods or making faces when serving certain foods. For example, if your spouse hates Brussels sprouts and is always making faces or commenting “ew I don’t like Brussels sprouts”, your child is likely to pick up on that and attach a negative feeling to the vegetable.

Our suggestion: Allow your child to trust their natural judgment around food and learn their own food preferences free of other people’s opinions. If exposed to a variety of foods, children will desire a variety of foods. Instead of saying things like “see, wasn’t that good?”, have your child determine how they feel about the food by saying “did you like that?”.

Avoid Using Food as a Reward or as a Source of Comfort:

Using food as a reward can be another way of putting certain foods on pedestals and making them more appealing. For example, “If you eat all of your broccoli, you can have dessert” or “if you don’t eat all of your broccoli, you can’t have dessert”.

Using food as a comfort measure can teach your child to always use food as a way to comfort them, which can lead to an unhealthy relationship with food down the road.

Our Suggestion: Instead of rewarding children with food, keeping in mind that your child is able to form their own opinions about food, try saying something like – “We can try these vegetables another time. Next time would you like to try them raw instead of cooked?”. Dessert remains out of the conversation, while keeping the dialogue focused on the vegetable component. Instead of offering a bowl of ice cream after a hard day try saying something like, “I am sorry you are sad. Come here and let me give you a big hug.”

 

*Every patient will have unique nutrition recommendations based on their specific situation. Be sure to speak with your dietitian if you have any questions.  Our dietitian Alexa is a great resource if you have any questions. She can be contacted at alexa@nenutritionadvisors.com

Believe it or not, Super Bowl Sunday is right around the corner! Even though the Patriots will not be attending, we still like to watch with our friends, family and good food. The Superbowl does tend to provide a lot of temptations when it comes to food, and although we are all for everything in moderation, sometimes that can be tricky. Instead of trying to monitor yourself around the chips and wings – consider trying some of these ‘lightened up’ snacks instead.

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Individual Pizzas 

Instead of ordering a few large pizzas – let everyone create their own! 

6 whole wheat pita pockets

3/4 cup pizza sauce

3/4 cup shredded mozzarella cheese

1 red bell pepper, diced

1 (8oz) package white mushrooms, diced

1/4 cup red onion, diced

1 head broccoli, chopped small

12 slices turkey pepperoni

Preheat oven to 425 degrees F. Line to large rimmed sheet pans with parchment paper. Using a spoon, spread the pizza sauce onto each pita and sprinkle with mozzarella cheese. Have each guest garnish with their desired toppings. Bake 12-15 minutes until edges are golden brown.

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Loaded Baked Potato Bar

For smaller portions, you could also cut each potato in half lengthwise. 

6 russet potatoes, scrubbed

2 tbsp olive oil

Toppings:

Plain Greek yogurt, divided

Rotisserie chicken, chopped

1 avocado, peeled and diced

Salsa

Shredded cheddar cheese

Tricolor bell peppers, diced

Broccoli, chopped small

Chopped chives/green onion

Preheat oven to 425 degrees F. Add the potatoes to a rimmed sheet pan. Coat each potato with oil, salt and pepper. Bake 50-60 minutes or until potatoes are fork tender. When the potatoes are almost done, assemble the toppings bar. Cut slits in the tops of potatoes and allow guests to garnish with desired toppings. If needed, return to sheet pan and heat 5 minutes more.

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Bell Pepper Nachos

This recipe swaps out the nachos for bell peppers – making the recipe less calories and more nutritious! 

1/2 medium onion chopped

1 lb raw 93% lean ground beef

2 tsp. Taco Seasoning Blend

1/2 cup water

1 medium orange bell pepper cut into 1-inch wide slices

1 medium red bell pepper cut into 1-inch wide slices

1 medium yellow bell pepper cut into 1-inch wide slices

1/2 cup shredded sharp cheddar cheese

1 medium jalapeño seeds and veins removed, sliced (optional)

½ cup pico de gallo or fresh tomato salsa

Preheat oven to 375° F. Heat a medium saucepan, lightly coated with spray, over medium-high heat. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Add beef; cook, stirring frequently, for 4 to 5 minutes. Add taco seasoning blend and water. Mix well; cook, stirring frequently, for 2 minutes, or until water evaporates. Arrange peppers in an oven-proof baking dish; top with turkey mixture and cheese. Bake for 5 to 8 minutes, or until cheese melts. Top with jalapeños (if desired) and pico de gallo; serve immediately.

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Veggies and High Protein Ranch Dip 

A simple swap to add more protein to your veggies and dip! 

1 cup plain Greek yogurt

1 packet ranch dressing mix

chives/green onion to taste

celery, carrots, broccoli, cucumber, sliced bell peppers, radishes, grape tomatoes, jicama

Combine Greek yogurt and ranch dressing mix in a small bowl. Top with chives/green onion. Serve along with chopped veggies.

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Buffalo Cauliflower Bites

You could also try these in the air fryer to get them nice and crispy! 

1 cup all-purpose flour

1 cup water

1 teaspoon garlic powder

1 teaspoon salt

1 head cauliflower, cut into florets

1/2 cup hot sauce

3 tablespoons butter, melted

Preheat oven to 450°F. Mix flour, water, salt and garlic powder in a large bowl; stir until smooth. Add cauliflower, tossing gently until evenly coated with batter. Arrange cauliflower in single layer on large shallow baking pan sprayed with non-stick cooking spray. Bake 20 minutes or until golden brown. Mix hot sauce and melted butter in small bowl. Drizzle evenly over cauliflower, turning to coat evenly. Bake 10 minutes longer or until cauliflower is crispy, turning halfway through cooking. Serve with celery and blue cheese dressing, if desired.

 

A common question we get from clients is “what types of fats should I be cooking with?” Our recommendation will vary based on what method you’re cooking with but we do have a few favorites we listed below. Each oil will have different properties such as fatty acid profile, smoke point (the temperature oil burns and produces harmful toxins), and phytonutrient composition. You will want to balance choosing an oil with an optimal nutritional profile and a high smoke point. Bonus points for other potential health benefits!

The healthiest fats will be those that are high in mono- and poly- unsaturated fats. Our favorites are avocado oil and extra virgin olive oil.

Avocado Oil 

• A monounsaturated fat – heart healthy fat that can help raise HDL (good cholesterol)
• Contains oleic acid – omega 9 fatty acid
• Smoke point 400 degrees F
• Ideal for baking, roasting, frying, sautéing, dipping and salad dressings
• Has a more neutral flavor profile than olive oil so it blends well with most dishes

Extra Virgin Olive Oil

• A monounsaturated fat – heart healthy fat
• Smoke point ranging from 350 – 410 degrees F
• Ideal for baking, roasting, dipping and salad dressings
• The natural antioxidants it contains help stabilize the oil and prevent oxidation
• May help reduce his of heart disease
• Look for “Extra virgin” – means the oil is not processed and contains its natural health benefits. Stay away from “light” varieties.
• The oil you choose should be from a single source ie. 100% Italian, 100% California

 
Fats and oils that are solid at room temperature such as virgin coconut oil, grass-fed butter, and ghee contain a high level of saturated fat and should be used sparingly.

 
 
 
 
 
 
 
 
 
 
 
  When looking for a cooking spray, look for one that has extra virgin olive oil or avocado oil as its only ingredient. This will mean that product does not contain additional propellants.