A recipe for longevity that’s surprisingly simple
If you’ve spent too much money on eye creams that claim to make fine lines around the eyes disappear, you may want to switch them out for this antioxidant.
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Now that the holidays are over, it’s time to reset with healthy recipes that make you feel good without sacrificing flavor. This collection is packed with nourishing meals to help you ease back into smarter eating.
We focus on healthy food year-round, but everyone needs a jumpstart sometimes. From protein-rich breakfasts to veggie-forward dinners, wholesome snacks, and lighter desserts, these recipes will keep you full, energized, and excited to eat well all week long.
Breakfast is the most important meal of the day! Getting some good protein in at the start of the day sets you on the right track. We have protein shakes or smoothies almost every morning.
A hearty breakfast casserole loaded with eggs, veggies, and protein to keep you full until lunch.
All the chocolate-coconut-almond flavor you love in a nourishing shake that tastes like dessert.
Crisp, golden waffles with added protein to balance flavor and nourishment.
These dinners make protein the star for meals that satisfy and support your goals. Perfect for weeknights when you need something delicious, filling, and not fussy.
Simple, juicy roasted chicken that’s endlessly versatile for meals all week long.
A sizzling skillet of peppers, onions, and seasoned chicken that’s better than takeout.
Tender steak tossed in a creamy peanut dressing with crunchy veggies for the best texture combo.
Veggie-forward meals that don’t skimp on flavor or satisfaction. These recipes prove that plant-based eating can be hearty, filling, and totally crave-worthy.
A sweet-savory enchilada bake loaded with fiber-rich sweet potatoes and spices. You won’t even miss the meat
A cozy, hearty chili packed with beans, veggies, and warm spices.
Balanced, nutrient-dense meals that cut back on carbs without sacrificing flavor. Perfect for lighter dinners and meal prep.
All the lasagna flavor you love, made lighter with thin-sliced zucchini “noodles.”
Crunchy, fresh wraps with seasoned chicken—perfect for handheld, low-carb dinners.
Minimal cleanup and maximum flavor, these recipes let the oven or skillet do the heavy lifting.
Roasted sausage and veggies for a quick, satisfying meal with built-in leftovers.
Stir-fried noodles with shrimp and veggies in a savory sauce—fast food at home.
Bowls and salads that feel like full meals. Crunchy textures, colorful veggies, and delicious dressings make these recipes standouts.
I am a major snacker! It is just too long between meals so I need a little something in between. Making healthy snack choices can be hard because it’s so easy to grab something quick and likely unhealthy.
Bite-size skewers with all the flavors of Greek salad that are great for snacking or parties.
A zesty, colorful dip that’s packed with beans, corn, and veggies.
Easy veggie sides that brighten up every meal and make eating well incredibly simple.
Warm, cozy bowls that fill you up with wholesome ingredients creating comfort food without the heaviness.
When the sweet craving hits, these better-for-you treats deliver satisfaction without going overboard.
Eating healthy shouldn’t feel complicated or boring. These recipes are flavorful, filling, and family-approved, making it easier to stay on track without feeling deprived. Whether you’re easing back into routine or looking for fresh inspiration, we hope this healthy recipes roundup gives you delicious ideas you’ll return to again and again.
Let us know which ones you try—we love hearing your favorites!
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Carbs have long been cast as the villain in health circles, especially for women. From low-carb fads to fear of weight gain, many are quick to cut carbs in pursuit of health. But new research offers a compelling reason to reconsider: The right carbs may actually help you age well.
Gingerbread cookies are a holiday staple, and this vegan version keeps all the warm spice and nostalgia without the dairy or gluten. They’re made with whole grain flour, molasses and plenty of cinnamon and ginger, so they come out soft, flavorful and easy to decorate. If you’re looking for a festive treat that feels a little lighter, these are a great option to bake and share.
Vegan Gingerbread Cookies — makes 4 dozen cookies
Ingredients:
• 2 cups of whole grain gluten free flour
• 2 teaspoons of baking powder
• 1 teaspoon baking soda
• 2 teaspoons of cinnamon
• 2 teaspoons of ginger root
• 1/2 teaspoon of nutmeg
• 1/4 teaspoon of salt
• 1/2 cup of coconut oil
• 1/2 cup of sugar
• 1/2 cup of molasses
• 1/4 cup of water
Directions:
Potassium: 54
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The EPA greenlit isocycloseram for agricultural use on crops including potatoes, citrus fruits, tomatoes, almonds, peas, oats, and leafy Brassica vegetables like broccoli and kale. According to the agency, “no human health risks of concern were identified when isocycloseram is used according to the registered labels.”
Since adding the Always Plan Pro to my kitchen, the rest of my cookware has been collecting dust. While $179 might seem like a lot to spend on one pan, I’d deem it a worthy investment for this healthier, nontoxic, versatile cookware—and with the current holiday markdown it’s a total no-brainer.
(CNN) — When she used to visit her in-laws during the holidays, Dana Santas and her husband kept to their schedule and went to the gym every day.
“They’re on a dairy farm in Wisconsin, in the middle of nowhere,” said Santas, a CNN fitness contributor and a mind-body coach for professional athletes. “We were leaving for a 35-minute drive to the gym, spending an hour at the gym and then another 35 minutes back.”
It can be hard to maintain the habits that make you feel good and promote health over the holidays –– especially when traveling to see loved ones. How do you leave the board game to get a workout? How do you say no to grandma’s legendary cookies when you already had pie?
Maybe you shouldn’t do either, our experts say.
It’s important to keep up behaviors that make you feel good over the holidays, but it isn’t worth throwing away all your enjoyment of the season, Santas said.
The answer may be to let go of your expectations that you will eat and exercise as normal, and instead do one small thing to stay connected to your good habits. In this case, you can add some healthy micro-habits into your holiday celebrations.
Guilt over neglecting an exercise routine or failing to maintain a strict schedule can interfere with your enjoyment of the holiday season.
But it’s important to keep some healthy behaviors in place to ensure you feel good, Charlotte, North Carolina, dietitian Natalie Mokari said. Not having fiber and protein in your diet can affect digestion and energy levels, which means you might not enjoy your holiday time as much.
Nevertheless, eating what you enjoy, sharing in family recipes and being flexible while with your loved ones are also important, Mokari said.
Being too strict on what you can and can’t eat might also backfire, because such rigidity often leads to overeating things you’ve labeled as taboo, she added.
“We place boundaries around food, then we want more of it,” Mokari said.
Guilt you feel around straying from your health routines — which might not be feasible while traveling and celebrating the holidays –– might also lead you to throw out any attempts to feel good at all, Santas said.
Instead of focusing on how little you have moved or how few vegetables you have eaten, celebrate the ways in which you can incorporate healthy habits while still enjoying time during the holidays, she said.
“It doesn’t mean that you let go of being healthy, but it means you let go of (a rigid routine), and you let go of any guilt associated with that. Otherwise, you’re just sabotaging yourself,” Santas said.
If you want to feel good after holiday eating, don’t cut the goodies –– just add some fruits and vegetables, Mokari said.
Traveling to visit family and friends for the holidays can often mean not being fully in control of your dietary options, whether it’s because you are going to restaurants or eating at other people’s houses, she added.
When looking at a restaurant menu, order what looks good to you and enjoy it, Mokari said.
“Also, is there an option to get some side of a vegetable, even if it’s like a side salad to get some greens in?” she said. “On a sandwich, adding lettuce, tomato, avocado or getting a side of beans with tacos (are) different things that you can do to kind of add some extra nutrients and fiber.”
You can pair things together to make sure you are getting the fun holiday foods and drinks as well as ones that are more nutritious. For example, whenever you have a caffeinated or alcoholic beverage, also order a glass of water, Mokari said.
Similarly, if you are on a road trip, it’s OK to have your favorite car snacks. If you want to make sure you stay feeling good, see if you can add in a fruit as well, she said.
To eat more vegetables while at someone’s home, you can always pick something up at the store or offer to make a side dish such as a fall vegetable or a salad, Mokari said.
To ensure you aren’t going overboard, keep in mind what you are most excited to eat and stay aware of your fullness level so you don’t feel uncomfortable, she said.
But don’t spend too much time thinking about the proportion of holiday favorites to more nutrient-dense foods, she added. The most important thing is to enjoy your holiday with your loved ones.
“One meal, a few meals, a few desserts –– it’s not a make-or-break situation for your health,” Mokari said.
Getting in healthy movement over the holidays doesn’t mean you have to work up a sweat or even leave a gathering, Santas said.
“Any movement that you can get during this time is great, and it’s almost like gravy, because … what most of us do is we just say, ‘OK, well, I can’t do my rigid routine that I always do, so I’m not going to do anything,’” she said.
Travel can be hard on the body, so any movement is helpful that can counteract the stiffness, prolonged sitting, and aches and pains.
“Any time that you can, stand up and move in ways that your body intuitively is telling you to. That might be stretching out really long, rotating, squatting down, like just move your body and reconnect with it and just get a sense of what it needs,” she said. “Don’t wait until you can get back to the gym to give it what it needs.”
If you need to, stand up for family games and long catch-up chats to change your posture. Or tell everyone to bundle up and get outside for a walk, she said.
“It can be a 10-minute walk out in the cold, crisp air,” Santas added. “Any opportunity to take little movement breaks.”
Simple mobility exercises can help prevent injury, she said. Can you casually stretch or roll out on the floor while watching a movie with your loved ones?
To take your activity up a notch without overdoing it, Santas recommends bringing simple tools for simple activities. A resistance band, for example, is easy to pack, and if you put it around your ankles or just above your knees, you can get a workout in with wide walks back and forth, she said.
Lastly, Santas suggests playing.
“Exercise doesn’t have to be a chore. It’s fun,” she said. “Think about when we were kids, exercise was fun. That’s what we did when we went out and played.”
Keep an eye on what the kids are doing at the holiday gathering. Can you try out their new dance moves or join in on tag or hide-and-seek?
“Take the opportunity to play with your family,” Santas said.
Madeline Holcombe and CNN
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But this research also highlights something hopeful. Even in a landscape dominated by UPFs, shifting back toward whole and minimally processed foods—slowly, consistently, and in ways that feel doable—can meaningfully support your health. These foods deliver the fiber, antioxidants, and nutrients your body relies on to regulate appetite, stabilize blood sugar, calm inflammation, and fuel long-term well-being.
With food prices continuing to climb, many of us (myself included!) are asking – is buying organic really worth it? And if so, which foods actually make a difference to our health? I’m a nutrition, health and wellness coach, but even I like a little clarification sometimes. To help assess what the difference actually is between organic and non-organic food, along with the ones worth paying for, I spoke to a doctor for a practical, evidence-based verdict. Thankfully, supporting your health doesn’t require doubling your food shopping bill on exclusively organic foods; these are the ones to prioritise paying more for – even when your budget is tight.
From meat to fruits and vegetables, there are lots of organic foods available in the supermarket, but there are some misconceptions about what the term organic actually means, according to Dr Daniel Atkinson, Clinical Lead at Treated.
“A common misunderstanding is that organic foods are pesticide-free, but this isn’t necessarily true. Organic foods may contain pesticides, but the amounts are often smaller or naturally derived. For nutritional value, organic foods generally have a higher content than non-organic foods, but this doesn’t mean that non-organic foods don’t have nutritional value,” he says.
“It’s also important to look at the organic label on food products. According to the U.S. Department of Agriculture, “‘100% organic’ refers to a fully organic product, but if it simply says ‘Organic’, that typically means 95% of the ingredients are organic.”
Organic foods can cost considerably more than their non-organic counterparts, so for many of us, it is unrealistic to consider upgrading all of our fresh produce. However, there are some that are particularly worth swapping, according to Dr Atkinson.
“It’s good to buy organic fruits and vegetables where you’ll eat the skin, such as strawberries, peaches, spinach, or apples. This is because pesticides can remain on the outer skin even after cleaning it,” he recommends. “From this perspective, foods with a thick non-edible skin, such as bananas, avocados, or oranges, might be less worthwhile buying organic, as they already have a natural protective outer layer.”
© Getty ImagesThe doctor adds: “Animal products, like eggs, meat, and fish, might also be worth buying organically. This is because synthetic growth hormones, antibiotics, and certain feed additives are often used during farming, which might affect their nutritional value. Additionally, people who are more concerned with the welfare of livestock might gravitate towards organic animal products that are more ethically and sustainably produced.
“Another significant factor is that organic foods tend to be more expensive. ‘Regular’ foods are still regulated and have to meet certain standards before they’re made available for sale.”
One way to consider what foods you should prioritise buying organic is to look at the Dirty Dozen list, published by PAN UK. This list features fruits and vegetables most likely to contain residues of two or more pesticides, which may have an impact on health. See the most recent list below, along with the percentage of samples tested which were found to have multiple pesticide residues.
If you’re on the hunt for the foods with the lowest amounts of pesticide residues, the Environmental Working Group (EWG) has published the Clean Fifteen:
Chloe Couchman
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How to understand your body’s needs without obsessing over it
Bright, smooth and full of flavor, this easy pea soup comes together in less than 30 minutes for a healthy, satisfying start to any meal. With simple ingredients like onion, olive oil and peas, it’s a quick way to bring a burst of flavor to your table without using heavy cream.
Ingredients:
• 2 tablespoons of oil oil
• 4 teaspoons of plain non-fat yogurt
• A handful of fresh mint, chopped
• 1 large onion, sliced
• 4 cups of frozen peas
• 2 1/2 cups of water
• 1 cup of vegetable broth
Directions:
Protein: 7
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Eating well is at the heart of a new restaurant concept coming soon to Charlotte.
Sage & Citrus, a health-forward fast-casual eatery, is getting a food stall at Camp North End’s Keswick District with plans to open in March 2026, according to a news release sent to CharlotteFive.
Founder and chef Darius Johnson is behind the menu of bowls, soups, sandwiches, smoothies and kid-friendly options.
“Sage & Citrus is all about food as medicine, and flavor without compromise,” Johnson, a military veteran, said in the release.
“We wanted to create a space where every meal is designed to energize and nourish, while still tasting amazing,” he continued. “Camp North End is the perfect fit for our vision, creativity, and community-centered approach.”
It’s the latest business to find a home at the sprawling mixed-use development, nestled just northeast of uptown Charlotte. La Bodeguita, a creative wellness space and craft café, recently opened its first brick-and-mortar studio after outgrowing its trailer at Camp North End’s Boileryard District, CharlotteFive previously reported.
Johnson said he plans to collaborate with others in Camp North End’s wellness community. He’s used health-conscious, farm-to-table practices in his work as a personal chef to professional athletes and as the founder of his own catering company, Noelle’s Catering.
Customers can expect more of the same at Sage & Citrus. The menu will feature plant-based options like cauliflower mac and cheese alongside heartier entrees such as short ribs and salmon, according to the release.
Johnson hopes to keep options fresh with rotating monthly specials and seasonal soup offerings, including lobster bisque and cauliflower leek soup. Fresh smoothies are also the menu, along with meal-replacement options and other treats.
Sage & Citrus will be open Tuesday through Sunday from 11 a.m.-8 p.m.
Self-order kiosks will also be available for quick ordering.
Location: 1801 N. Graham St., Suite 100, Charlotte, NC
Cuisine: Bowls, sandwiches, soups and smoothies
Instagram: @sageandcitrus_nc, @chefdariusj
This story was originally published October 31, 2025 at 10:01 AM.
Tanasia Kenney
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We often think of aging as something written in our DNA, a process already mapped out long before we can influence it. But emerging research suggests that the way we live, move, eat, and recover may shape longevity far more than our genes ever could.
Hopefully, a better night’s sleep. For context, there are two different types of sleep: rapid eye movement (REM) sleep and non-REM sleep. While deep sleep (the latter) is vital for physical restoration, REM sleep is linked to cognitive functions and emotional processing, so you need cycles of both for different aspects of your physical and mental health.
“I believe that good sleep is the foundation of overall wellbeing — it’s when the body restores, repairs and rebalances,” says Jessica Sepel, expert nutritionist and founder of JSHealth Vitamins. “For those who need a little extra support to switch off, the right nutrients and herbs at therapeutic doses can make all the difference.”
“They aren’t a magic fix, but they can absolutely help to calm the nervous system and support melatonin production for sleep,” adds Amy Clarke, in-house Qualified Nutrition Coach at Bettervits. ”With only 37% of Brits getting the recommended 7 hours sleep per night, sleep supplements, along with a mindful bedtime routine, could help you get longer, more restful sleep”.
But what are the wider benefits of a good night’s sleep? The Mental Health Foundation cites various physical and mental benefits, including better heart health, a strengthened immune system, as well as improved focus, memory and mood. Unfortunately, one in five people in the UK isn’t getting enough sleep, while another 66% of adolescents say poor sleep negatively impacts their mental health.
“5-HTP is a natural precursor to melatonin, while calming herbs like chamomile and lemon balm have soothed for centuries,” advises Clarke. “I always recommend looking for science-backed and traditionally used ingredients that are known to support sleep, relaxation and nervous system health,” adds Sepel.
Magnesium for sleep is another key ingredient to look out for in a supplement. “My go-tos are quality forms of magnesium (especially magnesium glycinate), lavender and passionflower. I also advise seeking out supplements created by a qualified wellness expert with clean, purposeful formulas that follow the research.” Preach.
The number one rule with natural sleep aid supplements — after checking with your GP or a healthcare professional that your chosen dose won’t interact with any other medication or allergies — is that you’ve got to be consistent. This is because some nutrients (AKA water-soluble vitamins), consistent intake is crucial as the body doesn’t store them and needs a regular supply.
“I suggest taking a sleep supplement about 30-60 minutes before bed, paired with a calming evening routine — think switching off devices, dimming the lights and practising deep breathing,” suggests Sepel. “Good sleep hygiene is also key, such as keeping the room cool and dark while aiming to go to bed and rise at about the same time each day. It’s not just about taking the supplement; it’s about creating a sleep-supportive environment and lifestyle practices to maximise its benefits.”
“When used as directed, quality, natural sleep supplements are generally very well tolerated,” assures Sepel. “However, everyone is different. Always take the recommended dose and speak to a healthcare professional for guidance — especially if you’re pregnant, breastfeeding or taking other medications.”
Sophie Donovan, Cat Hufton
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What if your heart held the key to managing stress? Heart rate variability, or HRV, might be your body’s best-kept secret for staying resilient and bouncing back from stressors. Leah Lagos, Psy.D, psychologist and biofeedback expert, joined the mindbodygreen podcast to explain the power of HRV and what we can start doing today to optimize this powerful health metric.
Sugar is everywhere, and many of us are eating far too much each day. According to the NHS, adults should have no more than 30g of free sugars a day (around six teaspoons), while children should have no more than 24g of free sugars a day, with less for toddlers and youngsters under the age of seven. But what impact is sugar having on our health and well-being? And how can we ever get our intake under control? I’m a health and nutrition coach, and this topic is what helped me develop my passion for nutrition over 15 years ago. After becoming unwell towards the end of my studies at university, I found that by cutting out sugar and making lots of changes to my diet and lifestyle, I felt better within weeks, and understood how important the diet choices we make each day are for everything from our mood to our weight and digestive health.
That’s not to say I don’t have sugar now, nor do I think you need to cut it out completely to be healthy. However, when you discover the impact that consuming too much sugar can have on your health, you may just be tempted to try.
There are many reasons we may have sugar cravings, but they can become stronger at times of stress, when you are tired, not eating enough, or even if you’re dehydrated. At many of these times, our body craves sugar as a quick source of energy, but this can wear off quickly, and unless the underlying cause is resolved (i.e. drinking a glass of water if you’re actually dehydrated), you will likely just want more sugar again.
Another issue is that sugar is in so many of the packaged foods we eat, including ‘savoury’ foods like pasta sauces, soup and salad dressings. This means our taste buds may adapt to prefer a sweeter taste and contribute to sugar cravings.
Sugar can have a lot of harmful effects on your body, impacting everything from your brain function and behaviour to digestion and your immune system. It is well known that consuming too much sugar can lead to weight gain, and frequent high sugar intake can also lead to the body becoming less responsive to insulin, causing insulin resistance. This is considered a precursor to type 2 diabetes and is associated with cardiovascular disease, obesity and inflammation.
Too much sugar can also impact gut health. A high-sugar, high-fat Western diet has been found to damage immune cells in the gut, increasing the risk of an imbalance of gut bacteria. It can also cause an overgrowth of candida, a yeast in the body, which can lead to leaky gut syndrome and cause food sensitivities to previously-tolerated foods, along with conditions such as thrush, skin rashes and fatigue.
The gut and brain are closely linked, which is why excess sugar consumption can also cause changes in brain function. Studies have shown that a high sugar diet can alter the production of neurotransmitters, including dopamine and serotonin, which can lead to a higher risk for anxiety, depression and mood disorders.
Meanwhile, eating too much sugar may even make you more prone to illness. Research has found that within 30 minutes of eating simple sugars, your white blood cells’ ability to fight invading bacteria and viruses decreases by 50 per cent, and lasts for at least five hours. So if you’re constantly run down, it may be worth cutting down on your sugar intake.
By now, you may have realised the systemic effects that sugar can have throughout your body, and the same can be said for your skin. Consuming too much sugar can create inflammation in the body, which is linked to conditions like rosacea, acne and eczema. It has also been linked to premature ageing and wrinkles.
© Getty ImagesMeanwhile, if you eat a lot of sugar, you may be familiar with the blood sugar highs and crashes that it can cause. One minute you may feel energetic, and the next you may feel tired, ‘hangry’ and light-headed, and craving your next sugar fix to increase your energy again. Each time we eat sugar, the pancreas releases insulin to get our blood sugar back to normal, but this cycle can lead to a rollercoaster of sugar highs and lows that can become hard to break.
If you feel that you’re having too much sugar, it may help to start by looking at the nutrition labels of any packaged foods and drinks you’re consuming and keeping a note of their sugar levels in a food diary for a few days. That way, you can get a clearer idea of how much sugar you are having and what is contributing most to this. From there, you may have a better idea of which foods you can try to swap for healthier alternatives.
If your typical breakfast is something like cereal or sugary granola, coffee, or even skipped altogether, swapping for a protein-rich meal can be a really effective way of breaking your sugar habits. Starting your day with something like scrambled eggs, avocado, and smoked salmon or full-fat Greek yoghurt with berries can help to provide a slower, steadier energy release that will keep you full for longer and avoid the blood sugar rollercoaster all day long.
© Getty ImagesIt is also a good idea to try and cut down on any extra refined sugars you are adding to your diet. For example, if you are a coffee lover who has three cups a day, all with a teaspoon of sugar, that adds up to an extra 15 grams of sugar a day – or half of your recommended daily intake. To start with, try cutting this down to half a teaspoon and allow your taste buds to adjust before eventually cutting it out altogether.
It’s estimated that around half of our added sugar intake comes from sugar-sweetened drinks, such as soft drinks, milkshakes and blended coffee drinks. Meanwhile, even fruit juices, which you may believe are healthy, can still have a significant impact on blood sugar levels as they are missing the fibre from the fruit that slows down its digestion. If you regularly drink juices and fizzy drinks, this could be a good place to start in significantly lowering your daily sugar intake.
If you try to go cold turkey on your sugar intake, it can worsen cravings. So rather than banning sugar completely, focus on adding more nutritious foods into your diet instead of what you need to cut out. Eating low-sugar fruits such as strawberries, raspberries, and blueberries can satiate your sweet tooth without impacting your blood sugar levels. Meanwhile, blending dates with oats, seed or nut butter, and cocoa powder can create a delicious, fibre-rich snack alternative to your chocolate fix. You may find that by taking this approach, you naturally consume less sugar without having cravings or feeling like you’re missing anything.
© iStockMeanwhile, when you do eat anything sweet, pair it with a source of protein and healthy fats to prevent blood sugar spikes and crashes. This may look like eating some nuts alongside some chocolate, or adding full-fat Greek yoghurt to your fruit for a more balanced and satiating snack.
It is not recommended to use sweeteners or sugar substitutes instead of sugar, as these can be incredibly addictive and make your sweet tooth even stronger. Instead, use real sugar sources in moderation. Honey, maple syrup and coconut sugar work well for home baking and don’t have as much of an impact on blood sugar levels. Meanwhile, mashed fruits, including bananas, dates, and grated apples, can also work well to sweeten homemade cakes and cookies, without the need for refined sugar.
It may seem daunting to cut down on sugar when you realise how many foods and drinks it is in, but mindset is everything. Rather than thinking about what you’re missing out on by not eating or drinking these things any longer, focus on the benefits that it may offer – whether that’s improving your focus at work, clearing up your skin, or helping you to overcome uncomfortable or persistent digestive issues that you may have had no idea were sugar-related.
Also, don’t be too hard on yourself if and when you do consume anything sweet. Sugar is incredibly hard to cut out completely, and can be enjoyed in moderation as part of a balanced diet. In just one month of living your new lower-sugar lifestyle, you should find that your taste buds will change and you won’t always have the same cravings that you may have now. Put simply, the less sugar you eat, the less you’ll want!
Chloe Couchman
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Treat yourself and feel good about it.
Think back — did you get up to eat in the middle of the night? A Maryland doctor offers tips to balance hunger hormones and curb cravings.
Think back — did you get up to eat in the middle of the night?
“Occasional episodes are common, but frequent wake ups really fit a pattern that means you really want to work on better meal balance, stress reduction and sleep regularity,” said Dr. Kwame Akoto, an adult medicine physician with Kaiser Permanente, in Baltimore County, Maryland.
He said evening meals that are high in refined carbohydrates can cause a rapid spike and crash in blood sugar, “which will then leave you waking up hungry.”
“That doesn’t have the necessary balance that you would see with foods that are high in protein and high in fiber, which allows time to process the carbohydrates better, and you don’t get the crashes, which then leads to the cravings,” Akoto said.
So, what should you do if you wake up with hunger pangs?
“Before you go downstairs and raid your fridge, you really want to look to see what your body actually is asking for,” Akoto said.
If you have been waking up routinely at night, Akoto said that might be a cue from your brain — hunger by habit.
“Getting a glass of water, and just waiting a little bit to see if that hunger pang goes away or not is really important,” he said. “If you truly are hungry, trying to get a small protein or low-fat snack might be helpful.”
Options include Greek yogurt, whole grain crackers with cheese, or a handful of nuts.
Symptoms such as feeling shaky, sweaty or dizzy might be a problem with low blood sugar.
Akoto offered five prevention tips to help people balance their hunger hormones and curb cravings across the day and night.
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Neal Augenstein
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