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New Study Says to Eat More of This Today for Better Sleep Tonight
Recent research links this food group to fewer wake-ups during the night and a 16 percent improvement in sleep quality

(Photo: Ayana Underwood/Canva)
Published November 18, 2025 11:15AM

We’ve all heard the gospel of sleep hygiene by now. No screens before bed. Keep your bedroom cool and cave-dark.

But a recent study out of the University of Chicago, published in the journal Sleep Health, suggests we might be starting in the wrong room. According to researchers, what you eat during the day—specifically how many fruits and vegetables you consume—could influence how well you sleep that night.

Which means the real secret to deeper sleep might go beyond blackout curtains and blue-light blockers—and include a cutting board and a bunch of broccoli. So, how exactly did researchers measure the link between what’s on your plate and what happens while you sleep?

How They Studied Sleep Quality and Food Intake

Researchers tracked 34 healthy adults—28 men and six women between the ages of 20 and 49—over several days. Participants logged what they ate using a nutrition app developed by the National Institutes of Health. At night, they wore actigraphs—wrist devices that objectively track movement and rest.

Researchers then analyzed how food choices affected a key sleep metric: the Sleep Fragmentation Index (SFI). Think of it as a restlessness meter—it tracks how often your sleep is broken up by micro-awakenings, many of which you won’t even remember. Lower scores mean deeper, more consolidated sleep.

“What people eat during the day can influence their sleep at night,” says Marie-Pierre St-Onge, co-senior author of the study and author of Eat Better, Sleep Better. Most of us can list culprits that mess with our rest (caffeine, doomscrolling, work stress), but we rarely think about the food that could improve it.

5 Cups of Fruits and Vegetables Per Day Equals Better Sleep

On days when participants ate more fruits and vegetables, their SFI was lower. The researchers found that hitting the Centers for Disease Control and Prevention’s (CDC) five-cup produce recommendation could correlate with roughly 16 percent less sleep fragmentation than eating none.

That number wasn’t a direct measurement but a projection based on statistical modeling. They adjusted for total calories to make sure the effect wasn’t just about eating more food in general. Even after controlling for energy intake, the link held.

Fruits and vegetables help regulate blood sugar and inflammation—two systems that can either settle or scramble your nervous system at night. They also deliver micronutrients, such as vitamin K, which can induce relaxation by reducing the stress hormone cortisol.

What about fiber? While this study only found a non-significant trend, St-Onge points to earlier research from her team showing that fiber was associated with more deep sleep. “This could be through gut microbiome modulation,” she says, which influences the release of short-chain fatty acids—molecules that upregulate sleep-promoting genes in the brain.

If 5 Cups Sounds Like a Lot, a Dietitian Suggests These Ways to Make Eating Your Fruits and Veggies Easier

Data from the CDC indicate that only about ten percent of U.S. adults meet recommended intake levels for fruits or vegetables. That’s super low, but getting your produce doesn’t need to feel like a full-time job.

1. Add Them to Meals You Already Like

“The most realistic strategy,” says registered dietitian Nicole Short, “is to build fruits and vegetables into the meals you’re already enjoying.” That means tossing spinach or kale into a smoothie, layering tomatoes or peppers into a breakfast sandwich, or adding steamed veggies or a side salad to a standard dinner. “When it becomes part of your routine,” she adds, “meeting the daily intake starts to feel realistic—and sustainable.”

2. Pack Produce in Your Bag or Stash Dried Fruit at Work

For busy or active people, time is often the biggest barrier. “Convenience is everything,” says Short. She recommends keeping ready-to-eat options on hand: pre-washed salad greens, a bag of baby carrots, and pre-cut fruits. Her go-to rule of thumb? “Always have grab-and-go produce in your work bag or pantry—dried fruit, apples, bananas, veggie snack packs.”

3. Try a Dietitian-Approved Sample Menu

The following menu will help you hit five cups of fruits and veggies each day:
- Breakfast: smoothie with berries and spinach (≈ 1½ cups)
- Lunch: grain bowl with roasted veggies (≈ 2 cups)
- Snack: apple and baby carrots (≈ 1 cup)
- Dinner: a dinner of your choice plus a side of broccoli or bell peppers (≈ ½ cup)
You don’t need to overhaul your entire nutrition philosophy—just sneak a few more plants into your plate and see what happens. Just don’t mistake a smoothie for a silver bullet—here’s where the study’s limits come in.

This wasn’t a randomized trial, and no one’s claiming broccoli is a miracle sleep drug. The researchers are clear: correlation doesn’t prove causation. This was an observational snapshot, and it didn’t account for all possible confounders—caffeine intake, stress levels, and training load. But considering the study used objective sleep monitoring, unlike much past research that relied on self-reporting, this is a significant advantage in terms of accuracy.

If fruits and vegetables can move the needle on sleep—even slightly—that could ripple into how you repair, restore, and perform.

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November 18, 2025
4 Nutritionist-Approved Recipes to Keep Your Blood Sugar Stable Outdoors
Published November 12, 2025 03:06AM

Diabetes runs deep in my family. One thing I’ve noticed about the relatives who live with it: they never let the diagnosis take the flavor or joy out of their meals. They also never let it stop them from getting outside and staying active.

When I began researching blood sugar-friendly meals for myself, most of what I found appeared bland and uninspiring. So, I reached out to a few nutrition experts to learn what blood sugar actually is, what kinds of foods help keep it steady, and how to build meals around that. Then I took a few of their suggestions into the kitchen. Here’s how it went.

What Is Blood Sugar—and Why Does Balancing It Matter?

To understand blood sugar, you first need to understand glucose. “Whenever you eat food containing carbohydrates, those carbs are converted into glucose,” says Maddie Pasquariello, a registered dietitian based in New York City. A rise in blood glucose after eating is completely normal; it’s part of how the body processes energy. From there, glucose can be stored or used for fuel, which comes in handy when you’re out on the trail.

Blood sugar spikes happen. The only way to avoid them would be to cut out carbs altogether—something neither realistic nor recommended. Maintaining blood sugar balance is crucial because allowing it to remain too high for an extended period can lead to serious health issues. “When this happens, it’s because there’s excess energy [the sugar] circulating that has nowhere to go,” says Pasquariello. “This leads to hyperglycemia and type 2 diabetes.”

Ingredients That Balance Blood Sugar

“We want food sources that help slow down how quickly glucose enters the bloodstream,” says Marissa Beck, a registered dietitian based in Seattle, Washington. Fiber, protein, and healthy fats support that process by encouraging steady digestion and absorption, she explains.

Beck recommends fiber-rich foods like beans, legumes, oats, whole grains, fruits, and vegetables—all of which slow digestion and help prevent sharp rises in blood glucose. She also points to proteins such as eggs, fish, lean meats, tofu, and plain Greek yogurt, paired with carbohydrates. These combinations help prevent blood sugar swings. For healthy fats, she turns to nuts, seeds, avocado, olives, and olive oil, which further slow digestion and keep blood sugar stable.

4 Blood Sugar-Friendly Recipes That You Can Bring on Your Next Adventure

While searching for blood sugar-friendly recipes, I sought options that were both exciting and flavorful.

Below, you’ll find a few that I compiled along with my thoughts on how they came out, how they made me feel, and what the experts recommend to make them even more nourishing.

1. Pumpkin Pie Overnight Oats with Chia Seeds

Overnight oats made with Greek yogurt, almond milk, pumpkin purée, maple syrup, vanilla extract, chia seeds, and pumpkin pie spice. (Photo: Ashia Aubourg)

I spotted a pumpkin pie overnight oats recipe—an easy, seasonal option from the recipe blog Ambitious Kitchen—and decided to test it as a make-ahead breakfast or trail snack.

Ingredients (makes one serving):
- ¼ cup plain Greek yogurt
- ½ cup unsweetened vanilla almond milk
- ¼ cup pumpkin purée
- 1-2 tablespoons maple syrup
- ½ teaspoon vanilla extract
- ½ cup rolled oats
- 2 teaspoons chia seeds
- ½ teaspoon pumpkin pie spice
Recipe:
1. In a bowl, whisk together Greek yogurt, almond milk, pumpkin purée, vanilla, and maple syrup. Stir in the oats, chia seeds, and pumpkin spice until thoroughly mixed.
2. Scoop the mixture into a sealable jar or container and store it in the fridge overnight, or for at least four hours.
“This is a solid blood sugar-friendly breakfast that hits on all the spots when it comes to blood sugar regulation,” says Beck. “It contains about eight grams of protein from the Greek yogurt and chia seeds, as well as nearly ten grams of fiber from the oats, pumpkin, and chia.”

Worried about the maple syrup? Beck explains that pairing it with fiber and protein helps prevent a sharp blood sugar spike, unlike eating it alongside low-fiber, low-protein foods.

For extra protein and crunch, Pasquariello suggests topping these pumpkin pie overnight oats with pumpkin seeds or pecans.

The Verdict: Filling and Tastes Like Dessert

As fall settles in, I find myself wanting to reach for more pumpkin-centric recipes. These dessert-inspired overnight oats come together in five minutes, and the fridge takes care of the rest. The texture hits that perfect middle ground: creamy, with a pudding-like texture thanks to the chia seeds and oats. I topped mine with a scoop of Greek yogurt and a handful of pecans for extra protein. Packed in a mason jar, it made for an easy, trail-ready breakfast that kept me full and fueled for hours.

2. Peanut Butter Banana Muffins

Muffins made with bananas, Greek yogurt, eggs, oat milk, peanut butter, vanilla extract, brown sugar, oat flour, spices, and chocolate chips. (Photo: Ashia Aubourg)

I’ve followed Ashlea Carver, founder of All the Healthy Things, for years, so when I spotted her peanut butter banana muffin recipe that comes together in under 30 minutes, I was all in.

Serving size: 2 muffins

Ingredients (makes 12 muffins):
- 1 cup mashed banana
- 3/4 cup plain Greek yogurt
- 2 large eggs
- 1/2 cup oat milk
- 1/3 cup creamy peanut butter
- 1 teaspoon vanilla extract
- 1/2 cup brown sugar
- 1 1/2 cups oat flour
- 1 teaspoon ground cinnamon
- 1 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/3 cup chocolate chips
- A pinch of sea salt
Recipe:
1. Preheat the oven to 350 degrees Fahrenheit. Line a cupcake pan with muffin cups.
2. In a large bowl, mix the mashed banana, eggs, Greek yogurt, peanut butter, oat milk, and vanilla extract.
3. In a separate bowl, mix the oat flour, sugar, baking powder, baking soda, sea salt, and cinnamon. Fold the dry ingredients into the wet until combined. Stir in the chocolate chips.
4. Scoop the batter into the liners, filling each about two-thirds full.
5. Bake for 15 to 20 minutes or until a toothpick inserted into the center comes out clean and the muffin tops spring back when pressed.
Greek yogurt, peanut butter, and eggs provide protein, as well as healthy fats. Snacking on two of these muffins while you’re on the go will help slow your digestion and allow your body to release glucose gradually, says Beck. Oat flour and banana also contribute fiber, she adds.

The Verdict: Reese’s Peanut Butter Cups—but in Muffin Form

As someone who loves Reese’s cups, I couldn’t get over how well the peanut butter and chocolate flavors came through in these muffins. However, I must admit that I had some concerns about the sugar content in the recipe. Speaking with Pasquariello helped calm those nerves. She emphasized not overthinking the idea of “healthifying” recipes for blood sugar stability. If the meal feels incomplete, she mentioned that you can pair it with other nourishing sides. In this case, I followed her advice and added a side of Greek yogurt for extra protein and some strawberries for a fiber boost. I felt fully satiated eating this before a hike and didn’t crash when the inclines approached.

3. Black Eyed Pea Hummus

Hummus made with black eyed peas, garlic, tahini, berbere, lemon juice, olive oil, and spices. (Photo: Ashia Aubourg)

I started following Wendy Lopez and Jessica Jones of Food Heaven Made Easy when I began my journey of developing a healthier relationship with food. So, while researching recipes for this story, I turned to them, knowing they’d deliver something delicious. Enter: black eyed pea hummus.

Ingredients (makes two servings):
- 1 (15-ounce) can or 1 1/2 cups cooked black eyed peas
- 2 garlic cloves
- 2 tablespoons tahini
- 1/2 teaspoon berbere spice
- Juice of 1 lemon
- 1/4 teaspoon salt
- Olive oil, toasted sesame seeds, paprika, chili powder, or berbere, and fresh parsley to add as toppings
Recipe:
1. Add the black eyed peas to a food processor and pulse for a few seconds.
2. Toss in the garlic, berbere, lemon juice, salt, and two ice cubes. Continue pulsing for 3 to 4 minutes, until the mixture becomes smooth and creamy and the ice is fully blended. Taste and adjust the salt if needed.
3. Spoon the hummus into a container, drizzle it with olive oil, and top it with toasted sesame seeds, paprika, chili powder, or more berbere, and a sprinkle of fresh parsley.
Beck is a fan of this recipe. “It’s high in fiber and plant-based protein, which naturally supports blood glucose,” she says. One cup of black-eyed peas contains 16 grams of protein, and this recipe uses nearly two cups. (Because this recipe makes two servings, you’ll get eight grams of protein in just one serving.)

For a simple fiber boost, serve the black-eyed pea hummus with crudités, such as carrot or celery sticks, says Pasquariello.

The Verdict: Creamy and Smoky

I ended up eating the whole thing by myself before my hike even wrapped up. Sure, it’s technically enough for two, but it’s so good you probably won’t want to share. Creamy and smooth, it’s perfect with crackers or crunchy veggie sticks. I tossed it into a container for the trail, but if you’re going to be out for a while, pack it in an insulated bowl to keep it cool.

4. Egg Salad with Green Olives, Celery, and Parsley

Egg salad made with boiled eggs, scallions, celery, olives, parsley, olive oil, and spices. (Photo: Ashia Aubourg)

My recipe box in my New York Times app is flooded with tons of ideas. For weeks, I’d been eyeing their egg salad recipes. Because high-protein, high-fiber foods help stabilize blood sugar, I picked this one to try.

Ingredients (makes one serving):
- 4 large eggs (hard-boiled)
- ¼ cup scallions (thinly sliced)
- ¼ cup celery (thinly sliced)
- ½ cup green olives (roughly chopped)
- ½ cup flat-leaf parsley (roughly chopped)
- Pinch of red pepper flakes
- Salt and pepper (to taste)
- 2 to 3 tablespoons extra virgin olive oil
Recipe:
1. Chop the boiled eggs and drop them into a medium bowl.
2. Add scallions, celery, green olives, flat-leaf parsley, red pepper flakes, salt, pepper, and olive oil.
3. Toss to combine, then gently mash the eggs with a fork to break them up without losing texture.
This recipe provides a generous amount of protein and fat, which helps stabilize blood sugar, according to Beck. The olive oil brings in a solid dose of healthy fat, and the veggies add a nice amount of fiber, she says. To boost the fiber even more, you can turn it into a sandwich and serve it on whole-grain bread, she adds.

The Verdict: A Little Spicy and Satiating

Even with cooler weather rolling in, I still want trail foods that feel light but satisfying. This egg salad nails it. I ate it on its own and felt completely full without that weighed-down feeling. The spicy scallions and fragrant parsley add a kick, while the olives bring tang, and the red pepper flakes offer just the right amount of heat. It travels well, too; pack it in an insulated container to keep it cool on the road.

Just like the others I tested, this recipe relies on simple ingredients, great flavor, and offers steady, lasting energy. Turns out, you don’t have to sacrifice the foods you love to keep blood sugar stable.

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November 12, 2025
Can a Microbiome Test Explain My 15 Years of Gut Health Issues—and Sluggish Workouts?

Published November 5, 2025 03:04AM

I’ve dealt with chronic indigestion, painful burps, reflux, and bloating for the past 15 years. In 2010, I underwent a range of diagnostic tests—a colonoscopy, an endoscopy, a gastric emptying test, and some bloodwork—before I was diagnosed with Celiac disease. I subsequently cut out gluten. My symptoms improved for a few years, but despite eating a strict gluten-free diet, they reappeared a couple of years ago.

In 2023, I visited a new gastroenterologist to see if another health condition may be affecting my gut. Yet again, I underwent a series of costly, time-consuming tests that ultimately determined my gastrointestinal (GI) system was in good shape, even though my symptoms suggested otherwise.

Frustrated, I reached out to a nutritionist who suggested I do a GI-MAP test. This at-home stool test examines your microbiome, which is the community of bacteria, fungi, and viruses that naturally line your GI tract. These tests, often sold by private companies and can cost anywhere between $100 and $500, can tell you if there’s an overgrowth of specific organisms that could be triggering digestive problems and inflammation, she told me. Desperate for answers, I wired her $300, and she ordered me a test kit. Here’s what I learned about microbiome testing and how my gut impacts my overall health and performance.

How Do Microbiome Tests Work?

Growing evidence suggests the microbiome plays a role in the development of many chronic conditions—such as allergies and heart disease. “A balanced microbiome is linked to better mood, energy levels, and overall health, while an imbalanced one can contribute to inflammation, digestive issues, or even chronic disease,” says Arpana Church, a neurobiologist with expertise in digestive diseases.

Microbiome kits claim they can help identify the bugs in your gut that may be contributing to health conditions like IBS, autoimmune diseases, skin issues like acne and psoriasis, brain fog, and even mental health problems like depression and anxiety.

They’re also simple to use. My provider ordered the kit online. When it arrived, I filled a small tube with my poop, then mailed it off to a laboratory that examines the bacteria in my stool sample. My results, along with an interpretive guide, arrived within ten days.

What My Microbiome Test Results Told Me

According to the kit, I had Helicobacter pylori (H. pylori), a bacterium that infects your stomach lining and causes inflammation and ulcers. There was also an abnormal growth of Staphylococcus aureus (the bacterium that causes staph infections) and Streptococcus spp., one of the bacteria responsible for strep throat. Both of these bacteria trigger intestinal inflammation and loose stools. The test also detected Methanobacteriaceae—a family of bacteria that produces methane gas and is linked to constipation, bloating, and IBS.

My gastroenterologist’s (not the same person who ordered my kit) response to my test results? “I don’t make clinical decisions off of kits like these.” Furthermore, he had taken a biopsy of my intestines during a recent endoscopy and found no signs of H. pylori. He would rather go off that, a scientifically sound measure, than a relatively new test kit. Needless to say, I was disappointed and confused.

Doctors Aren’t Sure How Accurate Microbiome Tests Are

According to Church, there are a couple of reasons why clinicians don’t trust these kits quite yet.

Science Hasn’t Pinned Down What a “Healthy” Gut Looks Like

The first is that the science backing their usage is still in its infancy. The main reason for this is that there isn’t a universal definition for what a “healthy microbiome profile” even is, she says. “A microbe that looks ‘high’ on your report may be harmless—or even normal for you,” she says. Furthermore, our microbiomes are always changing—week to week and even day to day, according to Church. “What you ate, recent illness, travel, or antibiotics can shift results,” she says.

I was determined to gain some actionable insights from my results. I interviewed Maggie Stanislawski, a biomedical researcher at the University of Colorado Anschutz Medical Campus, to get her perspective. Did the overgrowth of methane-producing bacteria in my gut mean nothing? The answer is murky.

Apparently, there are a variety of Methanobacteriaceae species that can have different effects, so it’s unclear what, if anything, this general overgrowth means, according to Stanislawski. Also, “Methanobacteriaceae isn’t a ‘bad’ bug,” she says. In fact, the bacterium helps break down carbohydrates, indirectly contributing to the production of short-chain fatty acids (SCFAs), she says. SCFAs, for context, offer a range of health benefits. They’re anti-inflammatory and contain protective properties for our brain, heart, and immune systems.

Everyone’s Microbiome Is Different

But the H. pylori in my stool sample? Surely that’s a red flag, I thought. But again, no. Some of these kits can produce inaccurate results. One study found that when seven different microbiome tests were used to analyze the same stool sample, the results varied drastically.

Just because H. pylori is detected doesn’t mean it’s an issue—“it could be present and not cause problems and that might even be healthy, especially if you’ve had it since you were very young,” Stanislawski says. These may be giving me issues, she says, but these levels may be normal—for me.

So, Can Microbiome Test Kits Tell You Anything?

Yes. These kits do a solid job of identifying infectious diarrhea-causing pathogens—such as C. diff or Campylobacter—that standard medical tests also catch—and can be treated with antibiotics. But when it comes to all the other microbes? There, unfortunately, isn’t a clear-cut solution, Church says. “Those kits rarely lead to proven, tailored treatments that outperform good clinical care and diet basics,” Church says.

While it may be too soon to gain specific takeaways and actionable steps from these kits, there may be a time in the near future when that changes. According to Church, we need more research that investigates how various treatment approaches, based on their results, impact people’s health outcomes.

The best thing to do if you order a microbiome test is to work with a professional, Church says. These kits often contain recommendations for various herbs and probiotic supplements you can take to heal your microbiome (the goal being to increase beneficial bacteria and decrease harmful ones).

If anything, Church hopes the kits help people focus on the steps known to improve gut health: eating a diet rich in fermented foods, such as sauerkraut, kimchi, and kefir, and low in ultra-processed foods. Then, incorporate a variety of fiber-rich and prebiotic foods—such as leeks, bananas, and oats—that microbes thrive on.

How Athletes Can Benefit From Gut Health Testing

For years, my GI pain has impacted my workouts. Acid reflux has sent sharp pains up my chest when I jog, often causing me to wrap up early. And, in certain instances, abdominal cramps and indigestion have prevented me from even being able to get out the door in the first place.

Athletes can turn to tests for insights on how to improve their microbiome to reduce inflammation and enhance recovery, says Church. She says research suggests a healthy microbiome can help you extract energy from food, reduce inflammation, and recover faster from intense exercise. That means less pain and better performance. A more diverse gut microbiota may also help optimize energy metabolism, ultimately providing you with more fuel to crush your fitness goals.

While the microbiome kit was unable to heal my gut, it did serve as a reminder to brush up on all of the little things that help my gut run smoothly.

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November 5, 2025
Everyone’s Obsessed with Protein, But According to Nutritionists Here’s What Your Body Really Needs

Published October 30, 2025 03:00AM

From cereal, chips, popcorn, water, to even your favorite Starbucks latte, protein is being added to virtually everything. Even though protein absolutely deserves a top spot in a well-balanced diet—it’s essential for building and repairing muscle, supporting recovery, and preserving lean mass as we age—but it’s often treated like the whole story. In reality, when it comes to actually powering training performance, adequate carbs, sleep, and a consistent plan are the major contributors.

As a personal trainer, strength and conditioning specialist, and nutrition coach, I eat my fair share of protein and recommend it to clients, but I don’t love paying extra for protein bars or shakes when the consequences of substituting them for balanced meals chip away at performance and diet quality.

With the protein craze taking a firm grasp of social media feeds, fast-food menus, and grocery carts, I think it’s important to examine what people truly need, where fortified products can help in real life, and where they slide into pricey ultra-processed convenience with a health halo.

What’s Driving the Protein Boom?

Though protein-boosted foods are cropping up more now than ever, diets where a single nutrient becomes shorthand for “better choices” have been around since the 1920s, according to advertising and food historian Elizabeth Nelson.

The protein craze really took off in the 1980s thanks to the Atkins Diet, which pushed fat and protein with minimal carbs. The low-carb era made a simple case that protein is “good” and carbohydrates are “bad,” a framing that stuck because it let people eat indulgent foods and still feel virtuous, Nelson explains.

Now, the protein frenzy is part of a bigger trend centering on “wellness” and longevity as ideal goals. In uncertain times, research shows people often gravitate toward health-control behaviors, so focusing on diet and well-being has become a way for many to regain control.

Consuming Too Much Protein Can Backfire

When a single macronutrient becomes the darling of your dinner plate, it can mean tradeoffs—some that are even counterproductive, especially if you’re choosing packaged protein-added foods over whole sources.

Performance Drops When You Cut Carbs to Boost Protein

People seek protein in part because of its performance and recovery-boosting prowess, but there’s a caveat. If protein is prioritized over carbs, performance and recovery will suffer, especially if your preferred activities demand a lot of energy. If you already get adequate protein, pushing above your usual targets or tacking on protein during or post-workout fuel doesn’t improve endurance performance when you’re getting enough carbs; the main benefit of protein during long efforts is reduced muscle damage and soreness.

Active people should focus on getting enough carbs to fuel performance, which looks different depending on goals. “Endurance athletes, like cross-country runners as an example, require a lot more carbs,” says Jeffrey Jackson, a physical therapist, comparing them to athletes like football players, who must maintain more muscle mass, thus require more protein.

Jackson recommends whole-food protein sources, partially because if you’re relying on protein-infused foods to power your training, you can end up depleted. “Most bars and ready-to-drinks will have some carbs, but a lot of them are now more focused on protein at the expense of carbs,” says sports dietitian Jessica Garay, a nutritionist and a sports dietetics specialist. This leaves you feeling depleted ahead of your next workout.

Protein-Fortified Snacks Are Considered Ultra-Processed

It’s more than a bit ironic that the war on processed foods is in full force while protein-added goods are booming. Bars, protein waters, cereals, and many ready-to-drink (RTD) shakes may look sporty and health-focused, but at their core, they’re industrial recipes built from whey isolates (purified whey protein) and additives such as flavorings and sugars for better taste, which makes them ultra-processed foods (UPF).

When active people rely on protein snacks packed with artificial sweeteners, they “feel bloated while training or even must make frequent trips to the bathroom, which impairs performance,” Jackson says. Not exactly training fuel.

How Ultra-Processed Foods Impact Health

The bigger picture here is that higher intake of ultra-processed foods is associated with poor health outcomes. For example, a 2024 review links higher UPF intake with greater risks of cardiovascular disease, coronary heart disease, stroke, type 2 diabetes, and certain cancers. In a 2019 study, adults ate about 500 more calories per day from carbs and fat when offered ultra-processed meals than when offered minimally processed meals, even though the menus were identical in terms of calories, macros, sugar, sodium, and fiber content.

How Much Protein Do You Actually Need?

The recommended daily allowance (RDA) is 0.8 grams of protein per kilogram of body weight, which is a floor set to cover the needs of most healthy adults so they don’t become deficient. So if you weigh 150 pounds, you should aim to get 54 grams of protein each day.

However, most active people and athletes do better in the 1.4 to 2.0 g/kg/day lane (so that same 150 pound person would need to eat roughly 95 to 136 grams of protein each day), especially when training is regular and intense, the higher end is more practical during heavy training or if you’re in an energy deficit—eating fewer calories than you burn during weight loss—according to the International Society of Sports Nutrition (ISSN). Garay suggests splitting protein into 20 to 40 grams per meal, choosing the higher end if you live in a larger body, are older, or have just trained intensely.

As a nutritionist, I keep it simple. I’d rather see you eat yogurt and a sandwich after training than chug protein water (yes, that’s a thing) that shortchanges carbs. But I agree with Garay when she says, “Fed is best. A bar or RTD-protein shake is better than nothing.”

But honestly, there’s no need to jump on this craze. If history holds, and it most definitely will, the pendulum will swing again, and we’ll be onto the next nutrition trend.

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October 30, 2025
I Tried the Internet’s Best Pumpkin Protein Recipes. These Are the Only Ones Worth Making.
Fall’s favorite ingredient isn’t just for pie—it’s my new secret protein weapon

(Photo: Recipes: Ashia Aubourg; Design: Ayana Underwood/Canva)

Published October 10, 2025 03:04AM

Pumpkin season returns every year with lattes, pies, and donuts in tow. But beyond the sweet nostalgia, can the orange squash actually fuel an active lifestyle? It turns out that the four protein pumpkin recipes I found can.

“Pumpkin offers a wide range of vitamins and antioxidants that can support your body,” says Yvette Hill, a registered dietitian nutritionist based in Boulder, Colorado. One cup of pumpkin purée provides 7 grams of fiber, 505 milligrams of phosphorus, 63 milligrams of calcium, and over 10 milligrams of vitamin C.

Pair pumpkin with protein, and you’ve got a superfood. “Protein helps build muscle, supports your immune system, and keeps you feeling fuller for longer,” says Hill. That’s a serious advantage if you’re heading out for a long hike or want to recover faster after getting banged up while traversing on rocky terrain.

Hill recommends aiming for 20 to 30 grams of protein per meal. If that sounds like a lot, don’t stress, snacks count too. Spread your intake throughout the day and you’ll hit your goal more easily than you think.

If you’re ready for something more exciting and satisfying than the usual pumpkin muffins, smoothies, and lattes this season has to offer, try these fun and nutritious, nutritionist-approved pumpkin recipes below.

1. Pumpkin Pie Overnight Oats with Chia Seeds

Overnight oats made with Greek yogurt, almond milk, pumpkin purée, maple syrup, vanilla extract, chia seeds, and pumpkin pie spice. (Photo: Ashia Aubourg)

I recently tested this pumpkin pie overnight oats recipe for a story about balancing blood sugar. It was delicious, so I was excited to learn that it doubles as a high-protein breakfast.

Yield: 1 eight-ounce serving

Ingredients:
- ¼ cup plain Greek yogurt
- ½ cup unsweetened vanilla almond milk
- ¼ cup pumpkin purée
- 1-2 tablespoons maple syrup
- ½ teaspoon vanilla extract
- ½ cup rolled oats
- 2 teaspoons chia seeds
- ½ teaspoon pumpkin pie spice
Recipe:
1. In a bowl, whisk together Greek yogurt, almond milk, pumpkin purée, vanilla, and maple syrup. Stir in the oats, chia seeds, and pumpkin spice until thoroughly mixed.
2. Scoop the mixture into a sealable jar or container and store it in the fridge overnight, or for at least four hours.
“The oats, chia seeds, and Greek yogurt make this breakfast a good source of protein,” says Hill—a single serving provides nearly 18 grams—enough to keep you full through the morning.

To level it up, Hill suggests mixing in 1/4 cup of peanut butter and 1/4 cup of almonds. That combo can push the total to over 40 grams of protein.

The Verdict: Filling and Decadent

I’ve made this recipe before, and it couldn’t be more straightforward. If you meal prep regularly, it deserves a spot in your rotation. It takes about five minutes to assemble, then the fridge handles the rest. The oats set into a mousse-like texture with that familiar, cozy pumpkin spice flavor. I took Hill’s tip and stirred in a spoonful of peanut butter, which added richness and a hint of salt that balances its sweetness without overpowering the pumpkin. I ate it right before a hike and stayed full the entire trek.

2. Pumpkin Butter Chickpeas

Stewed chickpeas made with yellow onion, garlic, ginger, garam masala, curry powder, turmeric, cayenne pepper, other spices, chickpeas, coconut milk, pumpkin purée, tomato paste, butter, and cilantro. (Photo: Ashia Aubourg)

After a big hike, I usually go for butter chicken. It’s one of my go-to takeout meals. So when I came across a chickpea version, I had to try it. Instead of tomatoes, the creator uses pumpkin purée to build the sauce, and that twist sealed the deal. I skipped ordering out and cooked it myself.

Yield: 4 servings

Ingredients:
- 2 tablespoons extra virgin olive oil
- 1/2 medium yellow onion, chopped
- 4 cloves garlic, minced
- 2 inches of fresh ginger, grated
- 1 tablespoon garam masala
- 2 teaspoons yellow curry powder
- 1/2 teaspoon turmeric
- 1 teaspoon cayenne pepper
- kosher salt and black pepper, to taste
- 2 cans (14 ounce) chickpeas, drained
- 1 can (14 ounce) full-fat coconut milk
- 1 cup pumpkin purée
- 2 tablespoons tomato paste
- 2 tablespoons salted butter (coconut oil if you follow a vegan diet)
- 1/4 cup fresh cilantro, roughly chopped
Recipe:
1. Heat the olive oil in a large pan over medium heat. Add the onions and cook for five minutes or until fragrant. Add the garlic and ginger, cooking for an additional two minutes. Stir in the garam masala, curry powder, turmeric, cayenne, and a pinch of salt and pepper. Cook for about one more minute.
2. Add the chickpeas and toss to coat with the spices.
3. Stir in the coconut milk, pumpkin purée, tomato paste, butter, and 1/2 a cup of water. Simmer for five minutes, until the sauce has thickened slightly. Remove from the heat and stir in the cilantro. Season with salt and pepper, to taste.
4. Serve the chickpeas on their own or with rice, naan, or quinoa.
This dish holds up on its own, says Hill. There are approximately seven ounces of chickpeas in one serving of this dish, which provides around 13 grams of protein. In one serving, the coconut milk adds an extra three grams of protein. For an extra protein boost, Hill suggests serving this curry over half a cup of quinoa. That simple addition adds over 11 more grams, bringing the total to 27 grams, turning this comfort food into a protein superfood.

The Verdict: Hearty Comfort Food with a Little Spice

I went for a hike and didn’t walk away with any injuries, but the soreness hit hard, which is pretty normal for me. This pain sometimes lingers into the next morning, so I wanted something quick and restorative for dinner once I got home. This meal came together in just 30 minutes, and I couldn’t stop going back for more. The chickpeas, coated in a rich, pumpkin butter sauce, tasted slightly sweet with just enough heat from the pinches of cayenne pepper. The next day, although I still felt a little sore, I had the energy actually to move through my day.

3. Pumpkin Protein Balls

Snack bites made with oats, almond butter, pumpkin purée, vanilla protein powder, ground flaxseed, chia seeds, maple syrup, cinnamon, pumpkin pie spice, and chocolate chips. (Photo: Ashia Aubourg)

I always keep a stash of protein bites in the fridge. Whether it’s pro climber Sasha DiGiulian’s bars or cheese sticks, I like having something quick and satisfying within reach. So, when I found a recipe that combines oats, peanut butter, pumpkin purée, and other good ingredients into bite-sized fuel, I knew I had to try it.

Yield: 12 balls

Ingredients:
- 3/4 cup old-fashioned rolled oats
- 1/4 cup almond butter
- 1/4 cup pumpkin purée
- 1 scoop (25 grams) vanilla protein powder
- 1/2 tablespoon ground flaxseed
- 1/2 teaspoon pumpkin pie spice
- 1 teaspoon chia seeds
- 3 tablespoons maple syrup
- Pinch of cinnamon
- 1 tablespoon chocolate chips
Recipe:
1. Add all the ingredients to a bowl and stir until well combined.
2. Once mixed, use a small ice cream scoop or tablespoon to dig out and form the dough into 12 balls.
3. Store in an airtight container in the refrigerator for up to one week or in the freezer for up to three months.
This snack provides a solid source of protein from oats, chia seeds, almond butter, and a scoop of powder. Each bite packs around five grams of protein, making it an easy win for pre- or post-workout recovery or trail fuel. While the recipe calls for vanilla protein powder, chocolate or coffee-flavored powders work just as well to keep things interesting.

The Verdict: Easy and Delectable

Even though I write about protein all the time (and fully understand its benefits), I don’t always hit 20 grams per meal. Life gets busy. What I like about these bites is that they offer small wins throughout the day. Grabbing two or three puts me halfway to my protein goal before dinner even starts. And they’re so good. These bites taste like pumpkin oatmeal cookies with a gooey, cookie-dough-like texture.

4. Pumpkin Bolognese

Bolognese pasta made with onions, garlic, carrots, celery, oregano, ground beef, tomato paste, pumpkin purée, and seasonings. (Photo: Ashia Aubourg)

Bolognese is a classic Italian pasta dish built with ground beef, aromatics, and a rich tomato base. But a version from the blog Mon Petit Four caught my eye. Instead of red sauce, it uses pumpkin purée. I had to try it.

Yield: 6 servings

Ingredients:
- 1 box of pasta
- 1 tablespoon extra virgin olive oil
- 1/2 large onion, diced
- 2 cloves garlic, minced
- 1 medium carrot, finely chopped
- 1 celery stalk, finely chopped
- 1 teaspoon dried oregano
- 1 pound ground beef
- 1/2 cup tomato paste
- 3/4 cup pumpkin purée
- salt and pepper, to taste
- reserved pasta water
Recipe:
1. Cook the pasta according to the package directions, adding one tablespoon of salt to the water in the pot. Drain the pasta, reserving some of the pasta water.
2. In a large pan over medium heat, warm the olive oil. Add the diced onion and cook until translucent, about three minutes. Add the garlic, carrot, celery, and dried oregano. Sauté for five minutes, until the vegetables become tender.
3. Add the ground beef and break it up into smaller pieces. Cook the beef until it’s browned, then add the tomato paste and pumpkin purée. Add a generous pinch of salt and pepper. Stir everything together and let the paste and purée cook with the beef for a couple of minutes.
4. Add some of the reserved pasta water, one ladle at a time (about 1/4 cup), until the sauce is as thick or loose as you like it. Allow the sauce to simmer on low heat for a minute.
5. If your pan is big enough, toss the pasta with the sauce in the pan. If not, then pour the sauce over the spaghetti.
Hill gives the recipe high marks as is. One serving of this dish contains approximately three ounces of ground beef, providing nearly 16 grams of protein. For an extra boost, she recommends substituting regular pasta with pasta made from red lentils. That simple switch can increase the total protein content from three grams in the regular pasta to nearly 15 grams in one serving of this dish. So, if you didn’t get your protein intake in at lunch, don’t worry—dinner has you covered.

The Verdict: A Tasty Way to Upgrade Bolognese

This pumpkin Bolognese hit all the right notes: rich, satisfying, and just as flavorful as the traditional version, with a little extra creaminess from the purée. The sauce leaned slightly sweet, as expected, so I added a few shakes of red pepper flakes to bring some heat. It left me full and fueled. The next morning, I headed out for a beach jog, feeling strong, a reminder that pumpkin pulls double duty: it’s both a seasonal comfort food in the kitchen and a performance fuel on the trail.

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October 10, 2025
Cold-Brew Tea Latte Recipe for Camping
It’s delicious and packs a hydrating, antioxidant punch—according to nutritionists

(Photo: Cold-Brew Tea Latte: Ashia Aubourg; Design: Ayana Underwood/Canva)

Published September 26, 2025 03:00AM

Y’all know me. Whenever a food trend starts going viral on TikTok, I jump in and test it so you don’t have to. This time, while scrolling, I stopped mid-swipe after seeing people dunking handfuls of tea bags into half-gallons of milk. The funky-looking concoction everyone’s obsessed with? Cold-Brew Tea Lattes.

Unlike your typical cold-brew, this drink doesn’t involve coffee at all (or caffeine, depending on the tea you choose). Instead, it turns that box of tea bags in your cabinet into something entirely new. Mixing them with milk creates a café-style latte that feels barista-made without the effort. Prep only takes a few seconds, and the fridge handles the rest.

Most TikTok food trends make me skeptical, but this one felt different. I already love iced tea lattes, such as matcha, so this hack caught my attention. Still, I had questions, because as an outdoor enthusiast, I wondered if this could work as an easy way to fuel up before heading outdoors. I interviewed a few experts to find out.

For Hikes and Camping, Choose Teas That Sharpen Focus and Reduce Inflammation

“If you want to try this tea trend before a hike or camping trip, consider what you’re looking for in your cup,” says Rhyan Geiger, a registered dietitian based in Phoenix, Arizona.

Planning to tackle rocky or uneven trails? Geiger recommends brews rich in L-theanine, such as green and yellow tea (a slightly fermented tea), which may sharpen focus and boost alertness during challenging hikes.

But Claire Rifkin, a registered dietitian based in New York City, points out that caffeine acts as a diuretic and can make you need to pee more, which isn’t exactly ideal when you’re out in the middle of nature.

For caffeine-free options that still offer support on the trail, Geiger recommends herbal teas. For example, both ginger and chamomile tea have been shown to combat inflammation, making them helpful if you find yourself getting sore in the wild. Herbal teas might also ward off fatigue—another practical benefit when you’re on a long trek.

How to Get the Most Out of This Cold Brew Tea Trend, According to Nutritionists

“One way to make this trend more nutritious is by focusing on your milk choice,” says Geiger. For anyone looking to increase protein intake—which supports muscle repair and recovery after strenuous activity—soy milk delivers about eight grams of protein per cup.

Your milk choice can also impact your energy level. According to Geiger, the natural sugars in dairy, almond, oat, or soy milk can give you a fast fuel-up before hitting the trail.

To round things out, Rifkin recommends bringing along a source of carbs when heading out with your cold brew. A banana or overnight oats work well. Paired with the protein and fat from the milk, you’ll create a more balanced source of energy, she explains.

How to Make a Cold-Brew Tea Latte

(Photo: Ashia Aubourg)

Servings: 8 ounces

Prep Time: 5 minutes (plus 8 hours chilling)

Total Duration: 8 hours 5 minutes

Ingredients
- 3 tea bags of your choice
- 8 ounces milk (dairy or plant-based)
- Optional: 1 teaspoon of sweetener of your choice (Consider using monk fruit sweetener or coconut nectar; honey works, too).
Recipe
1. Pour milk into a jar or insulated cup with a lid.
2. Add tea bags to the milk.
3. If using a sweetener, stir it in gently.
4. Secure with a lid and refrigerate for at least 8 hours or overnight.
5. Remove tea bags before drinking.
The Verdict: Low Lift, High Reward

I recently traveled to the Algarve region in Portugal and planned to glamp in an area without easy access to cafés, meaning no iced latte stops. Since I had a foraging hike scheduled, it was the perfect time to try this cold brew tea hack.

Fortunately, a local market nearby had all the basics: soy milk, tea, and honey. At home, I usually have these staples on hand, so it was reassuring to see that this recipe only requires everyday pantry and fridge staples.

I chose two types of tea: Hibiscus for its tart, fruity flavor and Earl Grey for its antioxidant power.

The night before the hike, I prepped both teas. The next day, they were chilled and ready. I’m a two-beverage person in the mornings and usually reach for an iced matcha and a smoothie, so bringing both teas along fits nicely into my A.M. routine. With a three-hour hike ahead, I planned to hydrate early with these lattes.

Two hours in, I still didn’t feel thirsty, which is rare for me on long hikes. More impressive than the hydration, though, was how good the lattes tasted. They had a subtle flavor; the hibiscus offered light floral and honeyed notes, while the Earl Grey brought out earthy and warm spice flavors. Trying something different from my usual iced matcha or decaf latte turned out to be a delicious shift from my typical routine.

I have a few remote trips coming up this fall, and I’ll definitely bring this cold brew tea hack with me. It’s a simple, satisfying way to enjoy an iced latte without needing a café nearby, and it delivers a few nourishing perks along the way.

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September 26, 2025
An Award-Winning Chef Eats These Protein-Packed Meals Before a Marathon

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It’s a muggy August evening in Portland, Oregon. Award-winning Haitian American chef Gregory Gourdet is closing up his restaurant, Kann, for the night. He’s scheduled to run his first leg (out of three) of the 2024 Hood to Coast relay marathon at 4 a.m. the next day.

The relay, also known as the “Mother of All Relays,” starts from the top of Mount Hood and ends on Oregon’s breezy Seaside Beach, which lies on the state’s Pacific coast. Because Mount Hood is a two-hour drive away, he must leave Portland by midnight at the latest.

After locking up Kann’s doors, he rushes home to pack a bag. He’s hoping that by the time he arrives at Mount Hood, he’ll have some spare moments to stretch and hype himself up before hitting the starting line.

Gourdet will be joining his six-person relay team, along with thousands of other folks from across the globe, to embark on this iconic race that spans 198 miles. The race is made up of 36 legs that are each around three to eight miles long. Teams must complete the course within 36 hours; the average finish time is 29 hours.

Gourdet Discovered His Joy for Running in the Throes of Addiction

It’s no secret that working in restaurants can be extremely stressful. The food service and hospitality industry has the highest rates of substance use disorder compared to all major employment sectors, according to a 2015 study by the Substance Abuse and Mental Health Services Administration.

In the early 2000s, Gourdet started working as a chef at high-profile restaurants. To cope with the pressure, he turned to alcohol and cocaine. His addiction to both quickly took a toll on his health. “I realized I needed to completely change my lifestyle, and I was very ready to do so,” Gourdet says.

He entered outpatient rehab in 2007 and got sober two years later. “I started running when I was in rehab because I really had nothing else to do,” Gourdet says.

What started as quick jogs transformed into 24-mile marathons. “Running allows me to spend a lot of time outside and clear my head,” he says.

In 2022, Gourdet fulfilled his lifelong dream of opening his own restaurant. Kann, which serves Haitian cuisine, won a James Beard award in 2023. Gourdet also runs a bar underneath Kann called sousòl, which offers a wide variety of non-alcoholic drinks in addition to traditional wine and spirits.

The Meals (and Snacks) Gourdet Ate Before Race Day

The day before the race, Gourdet prioritized rest and filled up on nutrient-dense foods. Outside spoke with Gourdet to get a glimpse of his meal plan.

Quick-Fueling Fruits for Breakfast

“I wasn’t craving a lot of protein the day before the race, and I just wanted to make sure that I had enough fiber consumption prior, so I didn’t get all backed up,” says Gourdet. Fiber kickstarts muscle contractions in the gut, which helps food move smoothly through the digestive tract.

He opted for ripe peaches and sweet berries to prevent any pre-race constipation. On average, a peach contains a little over two grams of fiber, while a cup of mixed berries has nearly six. He packed a few more to snack on during breaks between relay legs.

Fruits are great because they’re full of complex carbohydrates, too, says Rhyan Geiger, a registered dietician and founder of Phoenix Vegan Dietitian. “They break down slower, so you can use that as fuel for your run.”

Although coffee is a morning staple for most, Gregory opted to skip it. Because the Hood to Coast race can take up to three days, the runners must find moments to snooze between legs in a sleeping bag on designated grounds or in their team’s van. “I avoided caffeine because I wanted to sleep as much as possible before and during the race,” he said.

Gregory Gourdet in front of his team’s van. He wraps his sleeping bag around him to stay warm. (Photo: Finn Peterson)

A Sunflower Butter and Jelly Sandwich for Lunch

Gourdet stays booked and busy. Between running service at Kann, developing drink menus at sousòl, writing cookbooks, and most recently starting a Haitian chocolate bar brand, the opportunity to sit down and enjoy a gourmet lunch, especially the day before a race, is rare.

So, he kept it simple: He lathered a few pieces of gluten-free seven-grain bread (untoasted) with sunflower butter and strawberry jelly.

Not only is this sandwich a protein powerhouse—two tablespoons of sunflower butter contains over seven grams of protein—but it’s also stacked with carbs, making it quite energizing. “Carbs break down into glucose, which is what we use for fuel,” says Geiger. “We can store it in our body as glycogen.”

Glycogen gets stored in your liver and muscles when you eat carbs; your body then uses this energy to power a workout. That feeling you get when you hit a wall and suddenly don’t have the strength to continue may be caused by not eating enough carbs, Geiger says.

Hydrating, Protein-Packed, and Salty Snacks

Gourdet didn’t shy away from snacking between meals. He savored bites of watermelon, creamy hummus, and salty potato chips.

“Eating watermelon can support hydration needs,” says Geiger. Runners can lose upwards of 1.5 quarts of water per hour, so saturating the body with liquids in advance helps.

Since sweating leads to a loss in sodium, says Geiger, salted chips can replenish lost nutrients because salt is made up of the electrolytes, sodium, and chloride, which help to usher nutrients to your cells and balance the water content in your body.

A batch of hummus made of legumes like chickpeas or black beans can help you meet your recovery needs, too, says Geiger. A half cup of hummus contains about eight grams of protein. If you run long distances, protein helps with repairing parts of your body, she says.

Hearty Curry for Dinner

For dinner, Gourdet decides to play it safe and chooses a meal he knows won’t mess with his digestion. He opts for a rich, creamy chicken curry dish garnished with veggies and ginger, plus a side of buttery coconut rice from his favorite local Burmese restaurant, Top Burmese.

Not only does this meal pack in all the macros needed to power through a race, but its warm, savory heartiness makes it feel like a comfort food. “I’m not afraid of spice; I love food filled with flavor, and my body can handle it really, really well,” he says.

Not everyone can handle lots of spice, though. “You can take ten marathon runners doing the same race, and their meals will look vastly different,” Geiger says. It’s important to listen to your body and lean on the foods that work for you, she emphasizes. You might realize mid-stride that too much spice doesn’t agree with you.

“The biggest thing I would say to athletes is don’t try something new before race day,” says Kristen Konkol, an associate teaching professor of exercise science at Syracuse University. You may experience digestive discomfort like stomachaches or sudden urges to use the bathroom if you experiment with foods that you’ve never eaten while training, she says.

Running Has a Special Place in Gourdet’s Life

“I loved [the relay] because historically staying up all night for me was never a healthy experience, but it was incredible to see thousands of folks running 24 hours a day for two days,” says Gourdet. During the race, he found that this relay demanded a high level of “mental organization,” which he thoroughly enjoyed.

Gregory Gourdet in a celebratory photo at Hood to Coast’s finish line. (Photo: Finn Peterson)

“Running takes a lot of dedication,” says Gourdet. “You’re constantly checking in with yourself. Am I hungry? Am I thirsty? Does my back hurt? It offers a time to be there within your body, pushing yourself. And that feeling is extremely powerful.”

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October 13, 2024