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Considering a weight loss drug? You need to know this first

The latest numbers show that 73 percent of adults in the U.S. have overweight or obesity and almost half are trying to lose weight (1,2). Losing weight and keeping it off are no easy tasks. Making healthy lifestyle changes, and maintaining them for weeks, months, and years can be very difficult (3). 

Choosing more nutritious foods in optimal amounts and increasing physical activity are wise moves for just about everyone’s physical and mental health. Losing 5-10 percent of weight helps to lower triglycerides, blood pressure, and blood sugar levels (4). However, even after implementing a healthier lifestyle, there may be a need to further reduce weight (3).

The good news is that there are a number of weight loss drugs approved by the FDA for long-term use. They’re also known as “anti-obesity medications” (AOMs) (5). These medications can provide some extra help. They’re meant to be used in addition to healthy eating habits and regular physical activity because these  drugs don’t work on their own (3,4,5,6). 

Most of these weight loss drugs require a prescription from your doctor. They are mainly for people who have already tried to lose weight through diet and exercise, and either have a BMI of at least 30, or have a BMI of at least 27 plus a health concern like diabetes or high blood pressure for which there would be a great health benefit to lose additional weight (5,7).

The purpose of these drugs is to help manage weight while already eating a nutritious diet and doing regular physical activity (7). Combining one of these drugs with a healthy lifestyle will help to boost weight loss by 3-12 percent more than diet and lifestyle changes alone (4,7). They are not recommended for anyone who is pregnant, breastfeeding, or trying to get pregnant (7).

This article briefly discusses some of the pros and cons of taking these[drugs, such as their benefits, how they work, their side effects, as well as some important nutrition strategies you need to know when taking one of these drugs.

What are the weight loss drugs and how do they work?

There is a wide selection of long-term weight loss drugs to choose from (5). There isn’t one that is going to be the most effective for everybody and it’s not possible to know for sure which would work best for you or how effective it will be (5). Start with a conversation with your doctor to help decide where to start. Based on your current health status, other medications and supplements you’re taking, and your family history, along with how costly the medications are and their associated side effects, you and your doctor can decide next steps (4,5).

According to the Obesity Medicine Association, “All weight loss medications work best in the context of a healthy eating plan and exercise” (5). There are several different ways that these weight loss drugs work. Most help you to feel less hungry, to feel fuller faster, and/or to reduce cravings (5,7). They do this by interacting with hormones (e.g., leptin, ghrelin), neurotransmitters (e.g., GABA, serotonin), and peptides (e.g., GLP-1) found in the brain, gut, and fat tissue (5,6). 

This physiological strategy works because when you feel less hungry, fuller faster, and have fewer cravings, it becomes easier to consume fewer calories, resulting in weight loss (6). 

Orlistat works differently because it impacts the way the digestive system absorbs fat (7).

Semaglutide, tirzepatide, and liraglutide 

Semaglutide and tirzepatide are weekly injections of “glucagon-like peptide-1 (GLP-1) and GIP receptor agonists” (4,5). They work by targeting areas of the brain that manage appetite and food intake (4,5). The dosages start low and are gradually increased over the course of 16-20 weeks (5). The reason for starting with a lower dosage is to reduce side effects (e.g., digestive issues, headaches, dizziness, and fatigue) (5). 

Liraglutide is a daily injection that acts on gut hormones to help feel fuller faster and to decrease hunger (5). 

Bupropion-naltrexone

These tablets are a combination of two different drugs including an antidepressant that can help weight loss and an opioid receptor antagonist that helps with alcohol and drug dependence (4,5). Taking these together can impact the pleasure-reward area of the brain and help to feel fuller faster and decrease appetite and cravings (4,5). 

Phentermine and phentermine-topiramate

Phentermine is the oldest and most commonly used weight loss drugs (5). Phentermine is a pill that works by reducing appetite to make you less hungry (4). When combined with topiramate (used to help with seizures and migraines), they work together to further reduce appetite and cravings (5). 

Setmelanotide

Setmelanotide is a daily shot that is specifically for people who have a certain rare inherited disease (e.g., Pro-opiomelanocortin deficiency, proprotein subtilisin-kexin type 1 deficiency, or leptin receptor deficiency) (7). While it doesn’t treat the underlying genetic condition, setmelanotide can help with weight loss by helping to feel fuller, reduce appetite, and help the body burn more calories at rest (7).

Orlistat

Orlistat is different from the rest of the long-term weight loss drugs. It’s available by prescription and a reduced strength version is non-prescription (7). Orlistat capsules are taken with meals and work to reduce the body’s ability to break down and absorb fat from foods and drinks by about 30 percent (8). It does this by preventing the enzymes that digest fat from working (5). This means that, instead of absorbing the calories from fats, they continue traveling through the digestive system and are eventually excreted.

What are some common side effects of weight loss drugs?

While these drugs are safe when used as directed, there are some side effects to be aware of (6). Most of the side effects are mild and many improve with continued use (4). The most common side effects affect the digestive system, such as nausea, constipation, and diarrhea (7,8). Some people may also experience dry mouth, abdominal pain, vomiting, headaches, dizziness, nervousness, insomnia, and tiredness (5,7,8). As with any drug, there is a small chance of serious side effects (7).

With orlistat, the unabsorbed fats going through the digestive tract undigested is why some of the common side effects include abdominal pain, loose stools, and passing more gas (4,7).

Another common experience with anti-obesity medications is regaining some of the lost weight after stopping their use (4,5,7,8). This is the body’s natural metabolic response to weight loss—including weight loss with or without drugs (5). This is partly due to a decrease in resting metabolic rate, as well as impacts to the hormones that make you feel hungry and full (5). According to the Mayo Clinic, “practicing healthy lifestyle habits may help limit weight gain” (7).

It’s important to stay in touch with your doctor when taking any anti-obesity medication, and to contact them if you experience any negative effects (6). You may need to follow-up regularly to share how you’re feeling, what side effects you’re experiencing, and how much weight you’ve lost so far (7). These can help you and your doctor determine whether the drug/ is working for you, whether to switch to another one, and when to stop taking it (7).

What nutrition advice is essential when taking weight loss drugs?

The most important thing to consider when taking any of these weight loss drugs is to maintain a healthful eating plan. This means that you’re getting all of the essential nutrients and eating the optimal quantities of food to help you reach your weight loss goals. Avoid weight loss programs that have too many unrealistic promises (1). 

According to the National Institute of Diabetes and Digestive and Kidney Diseases, a safe and successful weight loss program includes “a healthy, reduced-calorie eating and drinking plan, a plan for increasing physical activity if appropriate, guidance and support for adopting these lifestyle habits, and a plan for keeping the weight off” (1). 

The purpose of a good weight loss program is to set realistic weight loss goals, promote healthy long-term behaviors, and provide techniques to track progress and overcome barriers (1). Ideally, all of the elements listed above would be tailored to your specific situation by a healthcare professional such as a registered dietitian.

While there is no one-size-fits-all weight loss program, there are some important nutritional guidelines to keep in mind when working toward losing weight:

A realistic weight loss goal is to lose about one pound per week (9)

Focus on highly nutritious, filling, fiber-rich foods like fruits, vegetables, and whole grains (9)

When it comes to meat and dairy, choose leaner cuts and lower fat options (9)

Minimize less nutritious foods (e.g., fried foods, or those high in sugar or salt) (8,9)

Keep portion sizes in check (8,9)

Choose water as your main beverage (9)

Increase the amount of exercise you do on a regular basis (9)

Because orlistat works to prevent fat digestion, there are a few additional nutrition recommendations specific to this drug.

Reducing the absorption of fats can also reduce the absorption of some essential vitamins and minerals. Talk to your trusted healthcare provider about including a multivitamin or other supplement (8). 

Many of the gastrointestinal side effects can be reduced by pairing orlistat with a diet that’s lower in fat (5).

Conclusion

According to the Mayo Clinic, “Weight-loss drugs aren't an easy answer to weight loss. But they may help you make the lifestyle changes that you need to practice to lose weight and improve your health” (7).

Do you need help making lifestyle changes that can lead to sustainable weight loss with or without weight loss drugs? As a registered dietitian, I’d love to help.

Want support to create a nutrition and lifestyle program to make losing weight easier? Need personalized recommendations for recipes, meal plans, and other ways to ensure you’re getting all of the necessary nutrients in the optimal amount of food to reach your health goals? Ready to start working with a professional who is invested in seeing you thrive, despite weight management challenges? Book an appointment with me today to see if my service can help you.

References

National Institute of Diabetes and Digestive and Kidney Diseases. (2024, February). Choosing a Safe & Successful Weight-loss Program. U.S. Department of Health and Human Services, National Institutes of Health. https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program

National Center for Health Statistics. (2018, July). Attempts to Lose Weight Among Adults in the United States, 2013–2016. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/products/databriefs/db313.htm

Mayo Clinic (2023, November 1). Weight loss basics. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483

National Institute of Diabetes and Digestive and Kidney Diseases. (2023, March). Prescription Medications to Treat Overweight & Obesity. U.S. Department of Health and Human Services, National Institutes of Health. https://www.niddk.nih.gov/health-information/weight-management/prescription-medications-treat-overweight-obesity

Obesity Medicine. (2024, January 26). Top Weight Loss Medications. https://obesitymedicine.org/blog/weight-loss-medications/

Cleveland Clinic. (2023, November 20). Appetite Suppressants. https://my.clevelandclinic.org/health/treatments/9463-appetite-suppressants

Mayo Clinic. (2022, October 29). Prescription weight-loss drugs. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-drugs/art-20044832

Medline Plus. (2023, July 8) Weight-loss medicines. U.S. Department of Health and Human Services, National Institutes of Health. https://medlineplus.gov/ency/patientinstructions/000346.htm

Johns Hopkins Medicine. (n.d.). Medical Nutrition Therapy for Weight Loss. https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/medical-nutrition-therapy-for-weight-loss

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Snacks for Kids

As a parent or caregiver, the health of your child is in your hands. And when your kiddos are asking for snacks multiple times a day, it can be a challenge to know what to do. Do kids need snacks at all?

How do I get my kiddos to eat healthier snacks, not just the sugary, processed snacks they keep asking about? This is a really common struggle – if this sounds like your house, please know that you’re not alone. 

One of the best ways to help children develop healthy habits and healthy bodies is to provide healthy food for them when they are young. 

In this blog post, we will discuss 5 ways that you can improve your child's snacking habits so that they get the nutrition they need while still enjoying the snacks that you’re offering!

Do kids need snacks?

Yes! 

Children need snacks in order to maintain healthy energy levels and to get the nutrients their growing bodies need. In general, I recommend that you offer your younger children three meals and three snacks daily. As kids get older, 1-2 snacks per day may be enough. 

However, not all snacks are created equal. Many snacks that kids love or even that seem healthy, aren’t offering quite as much nutrition as you’d guess. 

Many unhealthy snacks are high in added sugar and other nutrients that are not nourishing your child’s best health. That's why it is important for parents to cultivate healthy habits, even at snack time. 

What does "healthy" mean?

There are many healthy snacks for kids that you can feed your child, but it's important to know what healthy means. Healthy snacks can mean different things. I prefer that you focus on snacks that are low in added sugar and rich in vitamins, minerals, and fiber, most of the time.

It is also important to cultivate these healthy snacking habits now so that the habits can continue into adulthood. 

With these five tips, you'll have no problem teaching your child healthier snacking habits!

Tip 1: Pair Two Foods

For optimal nutrition and satisfaction, I recommend that you offer different foods groups when giving your kiddos snacks. Not only does this give you the opportunity to make a more satisfying snack, but it also gives your child more variety throughout the day. 

Some healthy food pairings are:

Freeze-dried strawberries and dry cereal

Crunchy chickpeas

Carrots and tortilla chips dipped in guacamole

Offering more than one food item is also helpful for gently exposing picky eaters to different foods that might be out of their comfort zone for now. Keep the pressure off (no forcing a bite) and just make the experience fun.

And if your children are usually having processed and packaged snacks that you’d like to get away from, offer the new foods with the packaged snack instead of just taking the packaged snack away. 

Tip 2: Vary presentation

It takes anyone a while to get used to something that feels new. And for kids – especially our picky eaters – new can mean scary and uncomfortable!

Think about carrots. Baby carrots are one way to offer carrots to your kiddos as a snack, but there are other options, too! 

You can also offer carrots as a pureed pouch with carrots in the mix, shredded carrots for a different texture, roasted carrots for a different flavor, and even peels of a large carrot (feel free to call them ribbons!). 

Each time your child has a chance to get to know the food in a low-pressure environment, it helps to build their confidence and eventually try it (and maybe even like it!).

Tip 3: Keep the portions small

If you’re working on new foods, snack time is a great opportunity because if they don't eat much (or any) of the new food, dinner is right around the corner. By the time dinner is here, everyone tends to be more tired and less patient, so it can feel more difficult to make progress at that time. 

When offering new foods at snack time, keep the portions of the new food small. For your child, it makes the experience less overwhelming.

And if age-appropriate, use toothpicks or other fun tools to serve the food. This keeps the experience more fun and playful for our kids, especially kids who can get overloaded with too much sensory information.

Tip 4: Compare

You know what's fun and lower pressure? Exploring!

Instead of forcing your child to “just take a bite,” make the new food feel fun. This is lower pressure and more fun for everyone, not just your kiddo. 

Try buying a few different varieties of a new food next time you're at the grocery store. For example, four or five different kinds of apples. And during an afternoon when you have some free time, ask your child to describe how the apples are different in terms of size, color, and smell. 

Which one smells the best?

Next: cut very tiny slices of each type of apple and invite your child to try them. Which apple is the sweetest? Most sour? Crunchiest?

Have fun ranking and exploring: this is way more fun than commanding your child to try a bite!

Tip 5: Involve your child

The more that you're able to offer your child the opportunity to be involved, the better. For example, if you're shopping for healthy snacks at the grocery store, ask your child which two healthy snacks they want to try this week.

Next: You can also offer choices when it comes to how foods are prepared. For example, would your child like their apple sliced or diced? Would they like to eat it with a dip, like a nut butter?

Kids can do far more tasks in the kitchen than most parents would guess. Will it be slower and messier to get them involved? At first: yes! But with time, their skills will grow (and the mess will slowly diminish).

Your child is going to be more open-minded about foods that they've helped to prepare.

Conclusion

Being a parent in an environment with so many snack option can be very difficult. By partnering with a registered dietitian, you will learn how to conquer snacktime with proven strategies to reach your health goals to nourish your family’s health…even at snack time! I can’t wait to show you how!

References

Shield, Jo Ann. Kids Eat Right (2019, March 4). When Should My Kids Snack?

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New Year Dieting syndrome

As the holiday season comes upon us, so do the festive social gatherings that can lead to the enjoyment of more food, drinks, and desserts than usual. These, coupled with the onset of a new year, contribute to the culture of making diet-focused New Year’s resolutions a common tradition.

Before we begin, know that there is absolutely nothing wrong with wanting to improve nutrition, fitness, and health right after the holidays. This is referred to as the “fresh-start effect” where goals center around a time-related milestone—like the start of a new year (1). I encourage and celebrate health goals at any time of year. But, let me share with you some tips to help you see more success and well-being than the typical New Year’s resolutions.

Why we should rethink diet-focused New Year’s resolutions

Research shows that most people who make New Year’s resolutions give up on them before the end of January (2,3). It’s not the fault of the person who gives up. Resolutions are often too ambitious, inflexible, framed negatively, and are attempted without support. These are just a few of the reasons they’re difficult to stick with. 

I want to propose a different way of making health goals. A way that is more achievable, sustainable, and can more easily become lifelong regular habits.

Fun fact: Out of all of the personal goals that people make New Year’s resolutions about, two out of every three revolve around eating habits, physical health, and weight loss (1).

There are a few things to think about when considering diet-focused New Year’s resolutions.

Firstly, there is no physiological reason to wait for a specific date to take a step toward better health. You can start eating slower, choosing a fruit or vegetable, and stopping eating when you're full at your very next meal. You can decide to implement your “fresh start” goal right here and now.

Secondly, the motivation behind many diet-focused goals may have unhealthy origins. Rather than coming from a place of love, empowerment, and future health, there are many not-so-healthy reasons some people make diet-focused New Year’s resolutions:

Because others around them (or online) are doing so (desire to fit in/societal pressures and expectations)

Feeling guilty about the current health status (“comparisonitis”)

As a “free pass” to overindulge during the holidays (2)

Thirdly, diet-focused goals are often unrealistic and unattainable. (This means that the problem is the goal itself, not the person.) These goals can lead to disappointment, shame, more guilt, and possibly even worse health habits and outcomes. Some experts believe there may be a link between certain diet-focused New Year’s goals and worsened well-being (3). Plus, unrealistic health goals may spark or contribute to yo-yo dieting. 

A better way to set health goals

Making smaller, more sustainable changes can lead to more success. Studies show that certain types of goals are also more likely to contribute to—and not take away from—a sense of well-being. Here are some research-backed strategies to help you make better health goals at any time of the year.

Have more flexible goals

A 2021 study in the International Journal of Environmental Research and Public Health found that over the course of time, people with New Year’s resolutions that are flexible report greater well-being than those who are less flexible around their goals (3). 

What makes a goal flexible? Researchers define goal flexibility as, “the ability to view setbacks with equanimity and adjust goal pursuit as required.” 

This positive impact of having more flexible goals may be because when reaching a goal becomes difficult, adjusting the goal itself may help to maintain a sense of well-being. The ability to respond to challenges and opportunities helps us “to feel more autonomous in relation to the self and the future,” said the study authors (3).

Have more flexibility in the way goals can be reached

That same 2021 study also looked at the outcome of “goal tenacity,” which is being more persistent when obstacles to reaching goals appear. Perhaps surprisingly, goal tenacity does not help people reach their goals. In fact, the rigidity in how goals are reached was harmful to some because it chipped away at their sense of well-being (3).

Why are there negative effects of too much goal tenacity? First of all, being more rigid and persistent in how goals are reached can make reaching the goal more difficult because of the inability to adjust and adapt. Tenacity can also lead to an “all-or-nothing” approach where when progress is not felt, some goal-setters abandon the goal altogether, rather than adjust the actions needed to reach the goal. Also, being inflexible in the process of achieving goals is linked to perfectionism, depression, and anxiety (3).

Set goals around the positive outcomes you’d like to achieve (rather than the negative outcomes you want to avoid)

A 2020 study published in the journal PLoS One found that “participants with approach-oriented goals were significantly more successful than those with avoidance-oriented goals” (1). An approach-oriented goal is one where your goal is to achieve a positive result (4). For example, a goal of getting fitter and stronger is a positive, approach-oriented goal that is more likely to be achieved, rather than an avoidance-oriented goal such as to not get diabetes.

Enlist support

That same 2020 study found that people who had some social support were more likely to reach their goal than those who tried to go at it alone (4). Having someone, like a friend or family member, can have positive effects when it comes to reaching goals.

Examples of better health goals

Here are a few examples of small, flexible health goals that can become sustainable over the long term. Whatever goals you choose to make, set them from a place of self-love.

Snack smarter (on most days)

Small snacks can add up to a big impact over time. Instead of pre-packaged, processed snacks, commit to eating fruit and nuts as snacks three or four times per week. There is overwhelming evidence of the healthful effects of eating fruits and nuts, and most people don’t eat nearly enough.

Choose water (a couple of times a day)

Water is a great way to hydrate while reducing the amount of sugar (and empty calories) that come from sugary drinks. Being hydrated with less sugar is a win-win for your health.

Practice eating more mindfully (at least once a day)

Beyond what you choose to eat and drink, is how you eat and drink. By slowing down and savoring the aromas, tastes, and textures of food, you can enjoy food even more. Try having your meals at a table (not a desk or in the car), ignoring all devices and screens while eating, chewing the food well, and putting the spoon or fork down to relax a bit between bites. Mindful eating may also help to realize when we’re satisfied with food, preventing unnecessary overindulgence (2). 

Listen to your body and be kind to yourself

Part of health and well-being is how you treat yourself and your body. Setting and reaching health goals does not guarantee happiness, nor make you more worthy of love and kindness than you are right now. You are enough and deserve respect. Make self-love, self-care, and kindness—regardless of challenges or discouragement—goals too (5,6). 

You are the person who is most able to feel gratitude and appreciate yourself every day of the year—whether you reach other goals or not. Don’t be too hard on yourself. You haven’t failed and you don’t have to give up. Keep listening to your body and being kind, no matter what (5,6).

Conclusion

How we choose our health goals can make a big difference in how long we’ll stick with them, how they impact our well-being, and how much success we see. This is very common and is not your fault.

Remember not to be too hard on yourself when challenges arise, because they will. Allowing yourself some flexibility in how you set and reach your goals, opting for positive goals, and enlisting support can help you improve your health and maintain well-being throughout the year. These can also help you stick to your new healthy lifestyle for longer and be more sustainable so that you are better positioned to achieve those goals.

Remember, attainable goals for healthier lifestyle habits can be made any day of the year, including today.

Do you need help setting yourself up for success when it comes to health- or diet-focused goals? As a registered dietitian, I’d love to help.

Want support to make more attainable and sustainable health goals? Need quick tips and strategies to reach your health goals with ease and grace? Want someone to cheer you on and help you celebrate your successes? Book an appointment with me today to see if my service can help you.

References

(1) Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PloS one, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097

(2) Harvard T. H. Chan School of Public Health. (2019, January). Re-thinking your New Year’s resolutions. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/2013/12/20/re-thinking-your-new-years-resolutions/

(3) Dickson, J. M., Moberly, N. J., Preece, D., Dodd, A., & Huntley, C. D. (2021). Self-Regulatory Goal Motivational Processes in Sustained New Year Resolution Pursuit and Mental Wellbeing. International journal of environmental research and public health, 18(6), 3084. https://doi.org/10.3390/ijerph18063084

(4) Pychyl, T. (2009, February 8). Approaching Success, Avoiding the Undesired: Does Goal Type Matter? Psychology Today. https://www.psychologytoday.com/ca/blog/dont-delay/200902/approaching-success-avoiding-the-undesired-does-goal-type-matter

(5) Canadian Mental Health Association. (2022, December 7). Rethinking your New Year’s resolutions. https://cmha.ca/news/rethinking-resolutions/

(6) Bradley, G. (n.d.). 7 New Year's Resolutions That Will Actually Make You Feel Good. National Eating Disorders Association. https://www.nationaleatingdisorders.org/blog/7-new-years-resolutions-will-actually-make-you-feel-good

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Hunger, appetite, cravings

We’ve all felt what it’s like to be hungry, have an appetite, an experience an intense food craving. Hunger is the feeling we get when our stomachs are empty (1). Appetite is the desire to eat food. Cravings are different. 

Harvard Health (2) defines cravings as, “an intense urge to eat a certain food—ideally right away.” While hunger can be alleviated by eating any food, cravings are very specific for a single type of food, like chocolate (the most commonly craved food) (1). Plus, cravings can pop up at any moment—we can crave a certain food even if we just finished filling up on dinner and we’re not hungry at all (1).

What causes food cravings?

Food cravings can be specific and are usually directed toward sweet, salty, or fatty foods. And they’re not only the result of having a “sweet tooth,” easy access to craveable foods, or lack of control of our behavior (2). There are also several complex—and common—physiological causes of cravings. Many of these are hard-wired into our brains and are naturally regulated by hormones and other biochemicals.

Fun fact: Research shows that nutrient or energy deficiencies are not powerful or common causes of food cravings (1).

 We’ll start with the top four causes, according to the Cleveland Clinic: food euphoria, feeling stressed, lack of sleep, and day-to-day habits (3).

Food euphoria is when the food we eat taps into the “feel good” centers that are hard-wired in the neurons of the brain (2,3). In addition to the “feel good” biochemical called dopamine, crave-able foods also stimulate the release of hormones that impact metabolism, stress levels, and appetite (2). This euphoria feels like a pleasurable reward and can naturally make us want to continue to eat that particular food, generating even more cravings for it (2).

Feeling stressed can make our food cravings even more powerful, especially when that stress is over the long term (2,3). Increased levels of stress hormones like cortisol start up our “fight or flight” instincts that get us to look for food so we can get the energy we need to fight or flee (4). Eating the craved food provides us with some relief from that stress and helps us to cope with, or even distract from, stressful feelings—even if the coping and distraction are temporary (4).

Lack of sleep can strengthen cravings due to its impact on our hormones (3). For example, not getting enough sleep places additional stress on our bodies and that further increases our desires for certain foods. Lack of sleep can also induce hunger by increasing the hunger hormone ghrelin and decreasing the fullness hormone leptin (5).

Day-to-day habits may also play a part in cravings (3). Sometimes, if we’re used to enjoying snacks when we feel a certain way (e.g., stressed or tired) or are doing certain activities (e.g., driving, scrolling social media, or watching TV), then this habit can perpetuate our cravings and have us almost automatically reaching for craved foods before we can think about it.

In addition to these four causes of food cravings, other factors can contribute. For example, seeing or smelling a crave-able food can spark cravings, as can hormonal fluctuations that occur during the menstrual cycle (2). Some medications are known to increase appetite (2). And new research is looking into possible connections between food cravings and our genes and gut microbiota.

How to curb cravings

We don’t want to prevent ourselves from eating if we’re truly hungry. However, there may be times when we’re craving something that we know we don’t have room for and is not going to serve our health. In these cases, there are a few strategies you can try to help curb those cravings.

Try drinking water

It’s possible that sometimes what feels like hunger (or even a craving) is simply thirst (3,6,7). By staying hydrated throughout the day we can reduce the number of times we think we need to eat something.

Be more mindful

If we can stop for a second to catch ourselves craving foods or eating when we’re not hungry, mindfulness may help (3). Consider asking yourself if your food craving could be due to stress, boredom, anger, fatigue, or if you are in fact hungry (2,4,6). Maybe try breathing deeply for a few minutes, putting on a short meditation podcast, or going for a quick walk to reconnect with your inner self before taking another bite. 

As you eat, continue your mindfulness practice by enjoying your food mindfully and without judgment. Harvard Health (9) defines mindful eating as, “using all of your physical and emotional senses to experience and enjoy the food choices you make.” By mindfully paying attention to the thoughts and emotions that may fuel a craving, we can slow down and truly appreciate food. We can take smaller amounts, smell and appreciate the flavors, chew the food thoroughly, and relax between bites. 

Balance meals

By eating meals that are highly nutritious and contain protein and fiber, you can feel fuller quicker and stay full longer (2,6). Also consider eating regularly throughout the day, as longer stretches between meals can intensify feelings of hunger and lead to eating too much, too fast, or eating foods that are too convenient, e.g., crave-able (and not as nutritious) (2,6,7).

Make nutritious snacks more convenient

Many of us end up craving and snacking on convenience foods because . . . they’re convenient. It’s quick and easy to open a package of potato chips and start enjoying it. But we can make more nutritious foods just as convenient by washing, chopping, and packaging fruits and vegetables, and having some grab-and-go dips and spreads available like nut butter, hummus, plain yogurt, salsa, or guacamole. You can even make your trail mix with dried fruits and nuts (7).

Another option is to simply have smaller servings, or more nutritious versions, of your favorite crave foods. How about trying crave-able foods with less added sugar or more protein and fiber? 

Limit environmental cues

Sometimes cravings are brought on by the sight of a tasty snack on social media or the candy bowl in the break room (2,9). By knowing where these environmental cues are, you can try to avoid them whenever possible.

Try non-food-related rewards

 Sometimes we eat to escape a negative feeling or to celebrate an accomplishment, and there are non-food-related ways to enjoy ourselves (3). Instead of cake, consider doing something you love, like dancing around or taking a bath. Maybe you would want to treat yourself to a nap, hobby, or craft, or even enjoy a favorite book.

Manage stress

Life is stressful and we can’t entirely escape stress. What we can try to do is improve the way we handle and manage stress. This can help to lower our stress hormones and reduce the power of food cravings (3).

Get enough quality sleep

Inadequate sleep causes us to feel hungrier and have more cravings. Some studies show that this may be because it can push our appetite hormones out of balance (2,5). Plus, lack of sleep can increase stress which further amplifies those feelings. This is why getting 7-9 hours of sleep each night can help to ease those cravings (3,5,7).

If none of these truly satisfy or eliminate your cravings, simply enjoy your crave-able food[—but consider having slightly less of it].

Conclusion

When our stomachs are empty, we all feel hunger and our appetite hormones have us looking for something to eat. This is different from food cravings when we feel an intense urge to eat something specific—even if our stomachs are full.

 All of these feelings and urges are normal and common. And it’s also common to eat to try to satisfy them.

Physiologically, our cravings are impacted by stress and sleep. They are also regulated by hormones, biochemical, and research is looking into a whole host of other causes (e.g., the effects of advertising, our genes, and even our gut microbiota). Hunger, appetite, and food cravings are a complex phenomenon and they are not simply due to a lack of control. 

The good news is that as we understand more about their causes, we can begin to implement smart strategies to help guide them toward our health goals.

 Do you feel stuck in a cycle of hunger, appetite, and cravings? As a registered dietitian, I’d love to help.

Wondering how to get support implementing any of these strategies to better manage cravings? Want quick and easy recipes and meal plans filled with nutritious high-fiber and high-protein foods and snacks? Need professional nutrition counseling to help you understand and take control of your eating pattern? Book an appointment with me today to see if my service can help you.

References

Meule A. (2020). The Psychology of Food Cravings: the Role of Food Deprivation. Current nutrition reports, 9(3), 251–257. https://doi.org/10.1007/s13668-020-00326-0 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399671/

Harvard T. H. Chan School of Public Health. (2021, April). Cravings. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/cravings/

Cleveland Clinic. (2020, December 14). Here’s the deal with your junk food cravings. Health Essentials. https://health.clevelandclinic.org/heres-the-deal-with-your-junk-food-cravings/

Cleveland Clinic. (2023, January 26). Why you stress eat and how to stop. Health Essentials. https://health.clevelandclinic.org/how-to-stop-stress-eating/

Harvard T. H. Chan School of Public Health. (n.d.). Sleep. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/sleep/

Cleveland Clinic. (2021, March 25). Three reasons you crave sweet or salty food. Health Essentials. https://health.clevelandclinic.org/3-reasons-you-crave-sweet-or-salty-foods/

Cleveland Clinic. (2022, August 12). Quick snacks to help kick your sugar cravings. Health Essentials. https://health.clevelandclinic.org/kick-your-sugar-addiction-with-these-5-snacks/

Harvard T. H. Chan School of Public Health. (2020, November). Mindful eating. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/mindful-eating/

Harris, N. M., Lindeman, R. W., Bah, C. S. F., Gerhard, D., & Hoermann, S. (2023). Eliciting real cravings with virtual food: Using immersive technologies to explore the effects of food stimuli in virtual reality. Frontiers in psychology, 14, 956585. https://doi.org/10.3389/fpsyg.2023.956585 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10149689/

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Nutrigenomics

You are a unique person with unique needs to optimize your health and wellness. A diet that someone else swears by may not work for you (or vice versa). But yet, you see so many “blanket” recommendations on what to eat or which supplements to take and you wonder how much that really applies directly to you. Unlike others, you may be able to enjoy coffee in the evening without any major sleep issues, but have a terrible reaction to gluten (a protein in wheat). Or perhaps, you may need more folate (vitamin B9) than others, but sodium doesn’t affect your blood pressure as much.

Guess what? There are genes—and variations of these genes—that can explain why you are unique. And now with recent scientific and technological advances, there is a smarter way to know what nutrition and lifestyle strategies you need to thrive, rather than the old method of following recommendations for the “average person” and seeing how it goes for you as an individual. This opportunity for personalized (or “precision”) nutrition is based on the rapidly expanding field of research that specifically looks for some of your unique needs in your own DNA. Imagine what you could do with the insight to know which diet, food, or nutrients you should focus on and which won’t likely make any difference to you anyway.

We are talking about the science of nutrigenomics. It’s the combination of nutrition and genomics and helps you choose the foods and nutrients you need more of, based on your unique genetic blueprint.

What is nutrigenomics?

Nutrigenomics is a rapidly advancing science that looks at the links between nutrition (the foods and nutrients needed to be healthy) and genomics (how the DNA encoded in your genes acts in your body). It’s a form of personalized nutrition that looks at how your personal set of genes influence the nutrients you need. Nutrigenomics is a very high-tech way of tailoring nutrition recommendations to one single person, based on their unique set of genes.

Here’s how your genes work. You have a set of genes that you inherited from your parents (half from each parent). This is your unique “genetic code.” Siblings (except for identical twins) from the same parents have some similarities, but each are still genetically unique individuals. You may have different hair or eye colors, or be a different height from your siblings. All of these uniquenesses are due to your genes.

Each gene is a piece of DNA that codes for one single protein. That’s why you have thousands of genes—because your body needs thousands of proteins to do all of its cellular and molecular jobs to keep you alive and healthy. There are several variations for each gene. For example, you may be genetically predisposed to having high (or low) levels of cholesterol or a resistance (or easier ability) to losing weight. Perhaps you have a lower (or higher) ability to use folate (vitamin B9), but maybe you are (or aren’t) very sensitive to caffeine or high levels of sodium. And possibly, you are very unlikely (or likely) to develop celiac disease. 

How would you know? By having an accurate genetic test done to look for variations in all of those (and more) genes.

But, it doesn’t stop there. Your genes code for so many areas of health, like metabolism, inflammation, hormones, stress response, moods, detoxification, weight, fitness, cognition, and your ability to use essential nutrients from foods and supplements. 

Imagine how you could tailor your food and lifestyle choices if you knew the areas that you as a unique individual should focus on, and which areas you need not worry too much about.

How can nutrigenomics help improve my health?

Let’s go through these examples so you can see what you can do when you learn your unique gene profile and take advantage of precision nutrition.

Susceptible to high levels of cholesterol

High levels of cholesterol can increase your risk for heart disease and stroke. This is partly the result of how your genes allow your body to process fats. If you knew you had genetic variants that made you prone to high levels of cholesterol, you could focus your foods on choosing more plant-based meals, heart-healthy fats, and higher-fiber foods.

Resistance to losing weight

Imagine knowing if your genes are influencing your ability to lose weight. If this were the case, you can be more forgiving in your weight-loss goals, and incorporate some cognitive behavioral therapy or mindfulness to help you.

Lower ability to use folate (vitamin B9)

Folate is found in green leafy vegetables and beans. Supplementation is often recommended for people who are or can become pregnant. If your genes code for a lower ability to use folate, then you may need to eat more folate-rich foods or take a supplement to ensure you get enough folate to compensate for your lower ability to use it so that you could maintain good health.

Not very sensitive to caffeine

Some people are able to metabolize (process and eliminate) caffeine faster than others. If you know that you are a “fast caffeine metabolizer,” you may be able to enjoy caffeine without having to worry too much about some of the common side effects that happen more often in people who are “slow caffeine metabolizers.”

Not very sensitive to high levels of sodium

Salt contains sodium, and too much sodium can increase blood pressure. However, some people are more sensitive to sodium than others.

Very unlikely to develop celiac disease

If you don’t experience gut symptoms and you are not likely to develop celiac disease, then you may not need to avoid eating gluten (a protein commonly found in wheat, rye, and barley).

And remember, these are just a few examples of how the variations in your genetic blueprint can impact your health and wellness, and how you can proactively address them to reach your health goals.

Nutrigenomic testing is very accessible now. It’s never been easier to answer the question, “Based on my genes, what should I eat to optimize my health?”

Conclusion

Science is quickly unravelling the mysteries of the human genome and that is a great opportunity for you to reach your optimal health with a strategy developed based on your genes. There is a genetic test that looks at dozens of health-related genes to identify the areas you will be naturally healthier in, and which areas may need some extra attention. Unique to you.

If you’re interested in learning more about nutrigenomics and being smart about where to make targeted nutrition and lifestyle changes that will work for you, consult a registered dietitian who can help you get your test done, go through the results with you, and work with you to create a strategic plan so you can reach your personal health goals.

Wondering why some of your health efforts are so hard, while others seem easier? Want to know which foods, nutrients, or lifestyle choices will make the most difference in your life? Need a personalized nutrition plan based on your genes so that you can be confident it will be worth the effort? Book an appointment with me today to see if my service can help you.

References

3x4 Genetics. (n.d.). Sample report: The personal genetic story of Jean Poole. https://www.3x4genetics.com/patient-faq/#

The Nutrition Society. (2018, November 19). Nutrigenomics: The basics. https://www.nutritionsociety.org/blog/nutrigenomics-basicsSommer, Connie. (2019, June 13). Food as medicine? Scientists are getting closer through nutrigenomics. University of Southern California News. https://news.usc.edu/157675/food-as-medicine-nutrigenomics/

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Squash: From Stoop to Soup

We know - they’re intimidating. The mounds of colorful, tough-skinned squash and gourds arranged in boxes outside the automatic grocery doors as their more approachable, thin-skinned cousins nestle in their cozy produce-aisle beds. There’s no doubt that members of the Cucurbitaceae family, notably pumpkins, gourds, and winter squash, are beautiful, if not interesting, ornamental works of Mother Nature. But it seems that many are destined to be arranged on the front stoop of every suburban home from November through December.

Underneath their colorful, sometimes rough, exteriors is nutrient-dense flesh that does really well in soups – it's just the right amount of starch to yield a creamy texture. Of course straight up baking or roasting your squash is always an option. Many varieties have edible skins and do not need to be peeled. 

Kabocha

Also known as Japanese pumpkin, kabocha squash has green skin, orange flesh, and a shape similar to pumpkin. The flesh is super sweet when cooked and is rich in beta-carotene - 1 cup has more than 200% DV of vitamin A! Before preparing for cooking, place whole squash in a 350°F oven for about 20 minutes to soften the skin – it will make cutting, peeling, and chopping an easier and much safer experience. Try using kabocha in place of the butternut squash in your favorite soup.

Acorn

Acorn squash varies in color from dark green to tie-dyed green with orange shades. The flesh is less sweet than kabocha and is more yellow than orange. Just one cup provides more than 25% DV of vitamin C. You can soften the squash if needed by heating in the oven, although it is small enough that this may not be needed. Trim the top from each squash, invert on the cutting board, and slice from bottom to top to create two halves. Remove seeds. You can bake the halves with a drizzle of olive oil and a touch of maple syrup for 30 minutes at 350°F – an excellent side dish. You can also slice into half moons to prepare for roasting.

Sugar Pumpkin

Sugar pumpkins look a lot like carving pumpkins so be sure to select those marked especially for cooking. They are sweeter than those cultivated for jack-o-lantern displays. The best way to cook the flesh is to roast the entire pumpkin – this allows the flesh to remain moist and helps the sugars to develop. Remove stem from pumpkin, rinse, and make several slits through the skin with a sharp knife. Bake at 350°F for about an hour. Remove from the oven and let sit until cooled. Cut the top portion off [around where the stem would be], remove seeds, and scoop out flesh. We’ve been known to add pumpkin to our hummus and stir into our yogurt. Of course, you can always use it for baking!

Delicata

Probably on the top of our list for ease of preparation! Delicata squash has a mild, nutty flavor, firm flesh, and thin edible skin. Preparing this variety could not be simpler: rinse, cut in half, remove seeds, slice into half-moons, toss with some olive oil and salt and bake at 350°F for about 20 minutes until browned. Delicious enough to eat on their own as a fiber-rich snack!

Food companies have made it their business to repurpose this compost-worthy waste into delicious edible snacks – but you can do this too! Rinse any remaining flesh from seeds and lay out on paper towels to dry. For savory, toss with a bit of olive oil, seasoning of choice, and salt and pepper to taste. For sweet, toss with a bit of melted coconut oil, a touch of maple syrup, cinnamon or other spice, and a pinch of salt. Sweet and savory - why not! All combinations are on the table, including adding a little kick with some cayenne pepper. Roast seeds on a parchment-lined baking sheet at 350°F for about 10-15 minutes or until lightly browned. Enjoy as a snack or topping for salads, yogurt, oatmeal, or chia pudding.

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Beat the Winter Blues: How Nutrition Can Boost Your Mood Naturally [Seasonal Affective Disorder - SAD]

Understanding Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a type of depression that occurs at the same time each year, typically during the fall and winter months when daylight hours are shorter. Although everyone feels a little sluggish when the sun disappears for days on end, SAD goes beyond a simple case of the winter blues. It’s a condition that can significantly impact your mood, energy, and daily life.

What is SAD? 

SAD is classified as a subtype of major depressive disorder. Its symptoms mirror those of general depression but are tied specifically to seasonal changes. Common signs of SAD include:

Persistent sadness or low mood.

Fatigue or low energy, even after a full night’s sleep.

Increased cravings for carbohydrates and weight gain.

Loss of interest in activities you typically enjoy.

Difficulty concentrating or making decisions.

Feelings of hopelessness or worthlessness.

For those with SAD, the changing seasons bring more than just a calendar flip—they trigger noticeable changes in brain chemistry and hormone levels, which can disrupt mental and emotional health.

Causes and Risk Factors 

The exact cause of SAD isn’t fully understood, but researchers point to several factors that may contribute to its onset:

Lack of SunlightReduced sunlight during fall and winter disrupts your body’s internal clock, or circadian rhythm, which regulates sleep and wakefulness. This disruption can lead to feelings of fatigue and depression.

Serotonin LevelsSunlight exposure helps regulate serotonin, a neurotransmitter that influences mood. Low serotonin levels are linked to feelings of depression and can contribute to the symptoms of SAD.

Melatonin DisruptionWith longer nights and shorter days, your body produces more melatonin, a hormone that regulates sleep. This excess melatonin can make you feel drowsy, lethargic, and less motivated.

Vitamin D DeficiencySunlight is a natural source of vitamin D, which is crucial for mood regulation and brain health. A deficiency in this nutrient during the darker months may exacerbate symptoms of depression.

Who is Most at Risk?

While anyone can experience SAD, certain factors increase the likelihood of developing this condition:

Geography: People living farther from the equator, where daylight hours are significantly reduced in winter, are at a higher risk.

Gender: Women are four times more likely to experience SAD than men, although the symptoms tend to be more severe in men.

Age: Young adults are more likely to develop SAD, although it can occur at any age.

Family History: A family history of depression or other mood disorders may predispose you to SAD.

Existing Mental Health Conditions: People with pre-existing depression or bipolar disorder are more vulnerable to seasonal changes.

How Mood and Brain Function Are Linked to Nutrition

Your diet isn’t just about fueling your body—it directly impacts your brain and emotional health. The connection between your gut and brain, known as the gut-brain axis, plays a significant role in regulating mood and mental clarity. Here’s how nutrition ties into the SAD equation:

Serotonin Production Up to 90% of the body’s serotonin is produced in the gut. By eating foods rich in tryptophan, an amino acid that converts to serotonin, you can support better mood regulation.

Gut Microbiota The trillions of microbes in your gut influence everything from digestion to neurotransmitter production. Consuming probiotics (like yogurt or sauerkraut) and prebiotics (like fiber-rich vegetables) supports these beneficial microbes and can help stabilize your mood.

Essential Nutrients

Omega-3 Fatty Acids: These healthy fats are known to support brain function and reduce inflammation, which is often linked to depression.

Vitamin D: Adequate levels of vitamin D are essential for maintaining a positive mood and may help alleviate SAD symptoms.

B Vitamins: Found in whole grains and leafy greens, these nutrients are critical for energy production and neurological health.

By addressing these nutritional factors, you can help balance brain chemicals and hormones, making your body more resilient to the effects of SAD. The right foods have the power to transform your mood, making the dark days of winter feel a little lighter.

Nutritional Strategies to Alleviate SAD 

When it comes to combating the winter blues, food is a powerful ally. By incorporating key nutrients into your diet, you can support brain function, regulate mood, and even improve your body’s ability to handle stress. 

Here are six nutrition strategies that can help alleviate Seasonal Affective Disorder (SAD).

1. Incorporate Probiotics

The trillions of microbes living in your gut play a direct role in regulating your mood. By eating probiotic-rich foods or taking supplements, you can nurture these beneficial bacteria, helping to support a balanced gut-brain connection.

Probiotic-Rich Foods

Include these gut-friendly options in your diet:

Yogurt (look for live, active cultures).

Kefir.

Fermented vegetables like sauerkraut, kimchi, and pickles.

Miso and tempeh.

Drinks like kombucha or kvass.

Probiotic Supplements 

If you’re not a fan of fermented foods, a high-quality probiotic supplement is an excellent alternative. Choose a product that:

Contains at least 10 billion CFUs (colony-forming units).

Includes strains like Lactobacillus and Bifidobacterium, which are associated with mood benefits.

Is third-party tested for quality and potency.

2. Add Prebiotic Foods

Once probiotics are in your gut, they need fuel to thrive. That’s where prebiotics—non-digestible fibers that nourish good bacteria—come into play. Prebiotic foods can enhance gut health, leading to improved mood regulation.

Prebiotic-Rich Foods

Garlic, onions, and leeks.

Asparagus and artichokes.

Whole grains like oats and barley.

Bananas and apples.

Nuts and seeds.

Incorporating these foods regularly creates a healthy environment for your gut microbes, improving their ability to influence your mental health.

3. Focus on Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties and their ability to support brain health. They help maintain the structure of brain cells and regulate neurotransmitters involved in mood, such as serotonin and dopamine.

Sources of Omega-3s

Fatty fish: Salmon, mackerel, sardines, and trout.

Plant-based options: Chia seeds, flaxseeds, walnuts, and hemp seeds.

Fortified foods: Some eggs, milk, and plant-based beverages are fortified with omega-3s.

Aim to include these foods several times a week for optimal brain support.

4. Boost Vitamin D Levels

One of the most significant nutritional challenges in winter is maintaining adequate levels of vitamin D, also known as the "sunshine vitamin." Vitamin D plays a critical role in serotonin production and mood regulation, and deficiencies are often linked to depressive symptoms.

Ways to Increase Vitamin D

Foods: Fatty fish (like salmon and tuna), egg yolks, and fortified dairy products.

Supplements: Vitamin D3 is generally recommended, as it’s more effective at raising levels in the blood. A healthcare provider can help determine the right dosage for you.

5. Eat Tryptophan-Rich Foods 

Tryptophan is an essential amino acid that your body uses to produce serotonin, a neurotransmitter that regulates mood and promotes a sense of well-being. Including tryptophan-rich foods in your meals can support your body’s natural serotonin production.

Best Sources of Tryptophan 

Turkey, chicken, and eggs.

Nuts and seeds (especially sunflower and pumpkin seeds).

Soy products like tofu and edamame.

Dairy products like milk and cheese.

Pairing tryptophan-rich foods with complex carbohydrates (like whole grains) can enhance the body’s absorption of this amino acid.

6. Avoid Mood-Sabotaging Foods 

Not all foods are created equal when it comes to your mental health. Certain dietary habits can exacerbate mood swings and increase fatigue, making SAD symptoms worse.

Foods to Limit 

Sugary Snacks and Drinks: These cause blood sugar spikes and crashes, leading to irritability and fatigue.

Refined Carbohydrates: White bread, pastries, and processed snacks can contribute to mood instability.

Alcohol: It may seem comforting, but alcohol is a depressant that can interfere with sleep and exacerbate low moods.

Focus on whole, minimally processed foods that provide steady energy and nutrients to support your mental health.

Lifestyle and Holistic Approaches

While nutrition plays a powerful role in managing Seasonal Affective Disorder (SAD), pairing it with lifestyle and holistic approaches can create a well-rounded strategy to tackle the winter blues. These techniques address not just the body, but the mind and spirit, helping to boost overall well-being.

1. Embrace Light Therapy

Light therapy is one of the most effective treatments for SAD. By exposing yourself to bright, artificial light that mimics natural sunlight, you can help regulate your circadian rhythm and improve serotonin production.

Tips for Light Therapy 

Use a light box with at least 10,000 lux brightness, ideally in the morning for 20–30 minutes.

Position the light box 16–24 inches away from your face without staring directly into it.

Consistency is key—try to use it daily during the darker months.

2. Prioritize Physical Activity

Exercise is a proven mood booster, thanks to its ability to release endorphins—your brain’s natural feel-good chemicals. It also helps regulate stress hormones and improves energy levels.

Exercise Ideas for Winter

Outdoor walks: Take advantage of sunny days for a mood-boosting walk.

Yoga and stretching: These promote mindfulness while enhancing circulation and flexibility.

Dance or cardio: Pick something fun that gets your heart rate up indoors.

Even 30 minutes of moderate activity, five days a week, can make a significant difference in how you feel.

3. Practice Mindfulness and Stress Reduction

Mindfulness helps you stay present and manage the anxiety or sadness that often accompanies SAD. Stress reduction techniques can lower cortisol levels, improving both your mood and energy.

Holistic Stress-Relief Practices 

Meditation: Try apps like Calm or Headspace for guided meditations tailored to beginners.

Breathing exercises: Techniques like diaphragmatic breathing help calm the nervous system.

Journaling: Reflecting on positive moments or goals can shift your mindset.

4. Maintain a Consistent Routine

SAD often disrupts sleep and energy patterns, but maintaining a structured daily routine can help stabilize your circadian rhythm.

Tips for Routine Building 

Go to bed and wake up at the same time every day, even on weekends.

Schedule meals at consistent times to avoid energy dips.

Incorporate small rituals, like morning stretching or a gratitude practice, to start and end your day positively.

5. Connect with Others 

The isolation that winter often brings can worsen feelings of loneliness or depression. Making an effort to connect with others—whether in person or virtually—can lift your spirits and provide much-needed emotional support.

Ways to Stay Connected

Plan regular check-ins with friends or family.

Join online or in-person support groups for SAD or mental health.

Volunteer: Helping others can boost your own sense of purpose and well-being.

6. Consider Professional Support

If SAD symptoms are severe or persist despite lifestyle changes, seeking help from a healthcare professional can make a significant difference.

Options for Professional Help 

Therapy: Cognitive Behavioral Therapy (CBT) is particularly effective for SAD.

Medication: Antidepressants or other prescribed treatments may be recommended in some cases.

Nutrition Guidance: A registered dietitian can help fine-tune your diet for mental health.

Recipes to Support Mood During Winter

Winter can often feel like a time of heaviness and hibernation, but the right foods can nourish your body and uplift your spirit. These recipes are not only delicious but also rich in nutrients that support brain health, balance mood, and energize you during the darker months.

Why These Recipes Work

Each recipe incorporates nutrient-dense ingredients designed to support the gut-brain axis and combat wintertime sluggishness. From probiotics in yogurt to omega-3s in salmon and prebiotics in asparagus, these meals and snacks can work together to keep your mood balanced and your energy steady.

Avocado Lime Salmon 

Why It Supports Mood 

This dish is rich in omega-3 fatty acids, found in salmon, which are essential for brain health and can help reduce inflammation linked to depression. The avocado topping adds heart-healthy monounsaturated fats and potassium, which support energy levels and nerve function. Lime and cilantro provide a burst of fresh flavor and antioxidants.

Ingredients

1½ lbs salmon, skinless

1 clove garlic, minced

1 tsp olive oil

Salt and pepper, to taste

2 tsp paprika

1 avocado, chopped

1 red onion, chopped

4 tbsp fresh cilantro, chopped

4 tbsp olive oil

4 tbsp lime juice

Directions

Preheat oven to 400˚F.

On a baking sheet, season salmon with garlic, olive oil, salt, pepper, and paprika.

Bake for 10–12 minutes.

In a small bowl, mix avocado, red onion, cilantro, olive oil, and lime juice until incorporated.

Be careful not to overmix to preserve the avocado’s texture.

Spoon the avocado topping over the baked salmon and serve.

Frozen Berry Yogurt Bark

Why It Supports Mood

This simple snack features Greek yogurt, a source of probiotics that support gut health and the gut-brain connection, and berries, which are loaded with antioxidants and vitamin C to combat oxidative stress. Pecans add crunch and healthy fats, promoting stable energy and focus.

Ingredients

2 cups full-fat Greek yogurt

1 tbsp maple syrup

Salt, to taste

6 strawberries, hulled and sliced

1 cup raspberries, halved

½ cup blueberries

¼ cup pecans, raw, crushed

Directions

Line a shallow baking pan with parchment paper.

In a mixing bowl, whisk together yogurt, maple syrup, and a pinch of salt.

Spread the yogurt mixture evenly on the parchment paper.

Top with strawberries, raspberries, blueberries, and crushed pecans.

Place in the freezer for at least 3–4 hours until firm.

Once frozen, break into bark pieces using a chef’s knife.

Roasted Lemon Asparagus with Pistachios

Why It Supports Mood 

Asparagus is a prebiotic-rich vegetable that feeds gut microbes, enhancing their ability to produce serotonin. The addition of pistachios provides healthy fats and plant-based protein, while lemon adds brightness and vitamin C for immune support.

Ingredients 

2 lbs asparagus

3 tbsp olive oil

Salt and pepper, to taste

2 lemons (one juiced, one sliced)

1 clove garlic, minced

1½ tsp tarragon (or ½ tsp dried tarragon)

⅓ cup pistachios, raw and shelled

Directions

Preheat oven to 400˚F.

Wash the asparagus and trim off the woody ends. Place on a parchment-lined baking sheet.

Drizzle with 1 tablespoon of olive oil and rub to coat evenly. Sprinkle with salt and pepper.

Roast for 8–10 minutes, until asparagus turns bright green and tender.

While the asparagus is roasting, whisk together lemon juice, minced garlic, tarragon, and the remaining olive oil.

Once the asparagus is done, arrange on a platter, drizzle with the lemon dressing, and sprinkle with pistachios.

Conclusion

The colder months may bring shorter days and a heavier mood, but with the right strategies, you can take control of how you feel this winter. By focusing on nutrition, embracing holistic lifestyle changes, and exploring the connection between your gut and brain, you can significantly reduce the impact of Seasonal Affective Disorder (SAD).

Simple adjustments like incorporating omega-3-rich salmon, gut-friendly yogurt snacks, and prebiotic-packed vegetables can do more than nourish your body—they can help balance your brain chemistry and elevate your mood. Pair these with regular exercise, light therapy, and mindfulness practices for a comprehensive approach to overcoming the winter blues.

No two journeys are the same, and finding the right approach for your body and lifestyle is key. If you’re ready to take the next step in supporting your mental and physical health this winter, I’d love to help you create a personalized plan.

Book a nutrition counseling session today, and we’lll work together to make this your brightest winter yet.

Click here to schedule your appointment.

References

BetterHelp. (2023, April 5). 15 symptoms of depression and anxiety. BetterHelp. https://www.betterhelp.com/advice/depression/15-symptoms-of-depression-and-anxiety/

El Dib, R., Periyasamy, A. G., de Barros, J. L., França, C. G., Senefonte, F. L., Vesentini, G., Alves, M. G. O., Rodrigues, J. V. D. S., Gomaa, H., Gomes Júnior, J. R., Costa, L. F., Von Ancken, T. S., Toneli, C., Suzumura, E. A., Kawakami, C. P., Faustino, E. G., Jorge, E. C., Almeida, J. D., & Kapoor, A. (2021). Probiotics for the treatment of depression and anxiety: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN, 45, 75–90. https://doi.org/10.1016/j.clnesp.2021.07.027

Food and Mood Centre. (n.d.). The SMILEs trial. Retrieved from https://foodandmoodcentre.com.au/smiles-trial/

Harvard Health Publishing. (2020, January 29). Diet and depression. Harvard Health Blog. https://www.health.harvard.edu/blog/diet-and-depression-2018022213309

Harvard Health Publishing. (2023, March 22). Probiotics may help boost mood and cognitive function. Harvard Health Blog. https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function

National Institute of Mental Health. (2022, December). Caring for your mental health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

National Institute of Mental Health. (2021). Depression. https://www.nimh.nih.gov/health/publications/depression

Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564. https://doi.org/10.1155/2015/178564

The Nutrition Insider. (n.d.). How nutrition impacts Seasonal Affective Disorder (SAD). Retrieved from https://thenutritioninsider.com/health-nutrition/how-nutrition-impacts-seasonal-affective-disorder/Yang, Y., Zhang, S., Zhang, X., et al. (2020). The role of diet, eating behavior, and nutrition intervention in seasonal affective disorder: A systematic review. Frontiers in Psychology, 11, Article 1451. https://doi.org/10.3389/fpsyg.2020.01451

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Cutting down on food waste

If you’ve ever tossed out a container of yogurt that’s approaching its date, discarded veggies that have gone limp, or thrown out a salad that’s just starting to turn a bit brown around the edges, you’re not alone. While food waste is a worldwide phenomenon, the U.S. is a big contributor. Would you believe me if I told you that food takes up more space in U.S. landfills than any other type of waste? It’s unfortunately true. Right here at home up to 40 percent of the entire U.S. food supply goes to waste. That’s almost 20 pounds of food per person every month. Imagine the time and money you could save by using some of the helpful tips I share below.

Talking about and sharing solutions to food waste is important because there are a lot of less-than-helpful (and less-than-healthy) ideas out there. I want to share some of the best ones to improve your health while saving you time and money as well. Before we dive in to the solutions, let’s talk a bit about some of the many benefits you could see by reducing food waste.

Benefits of reducing food waste 

The impact of food waste is wide-ranging. The less food we waste, the more time and money we can save—and these are so very important right now to reduce the stress we’re all feeling these days. By reducing the amount of food wasted, farmers can use less fresh water, land, fertilizers, etc. because they’re not producing food that’s going to be discarded. Reducing food waste also reduces the amount of food that needs to be processed, transported, and stored (sometimes in unrecyclable packaging and energy-intensive refrigerators and freezers). Plus, with less food waste, less space is used in landfills and less greenhouse gas is produced. Not to mention that there are a few not-as-obvious societal impacts that I’m going to talk about as well.

Let’s dive a bit deeper into each of these benefits of reducing food waste.

Save time 

Leftovers may not be the most glamorous meals, but they allow you to cook (or buy) once and eat twice. This uses your precious time more efficiently because you’re not making a huge effort to decide what new meal or snack to make (or buy), and then spending even more time preparing (or heading to the store or restaurant). 

Save money

You probably don’t want to spend your hard-earned cash on something you’re not going to use—even when it comes to buying food. The amount of produce wasted by an average American family of four costs about $1,600 per year. Imagine what you could do with that amount of money by simply buying only what you need and are going to eat, without unnecessary excess.

Save the environment

Reducing food waste helps us use critical resources like our land, water, fertilizers, packaging, transportation, storage, etc. much more efficiently. That’s because these investments will go toward food that we’re going to use and enjoy, not producing excess that’s going to be discarded. These efficiencies can help to reduce our environmental impact. 

Throwing food away wastes not only the water and energy that went into all of the steps needed to get the food to you, but when it’s in a landfill, food waste releases greenhouse gases like carbon dioxide and methane. The U.S. Environmental Protection Agency (EPA) estimates that 95 percent of discarded food ends up in landfills instead of the compost.

Boost your relationships and community

When you share extra food with people you know and care about, you’re building relationships with them. Plus, there are plenty of people who may need to use community services to access food. By sharing food with them, you can help increase food security in your community. 

Tips to reduce your household food waste

Now that you know some of the benefits of reducing food waste at home, here’s how to make it happen.

It’s true that food is wasted at every level from farm to fork. Farms, manufacturers, grocery stores, and restaurants all waste some of their food. While you may not be able to control these other areas, reducing your own food waste can make a sizeable difference. That’s because household food waste accounts for the biggest amount of food wasted (at 43 percent—more than restaurants, grocery stores, and food service companies combined.)

1 - Freeze food and enjoy your leftovers

Sometimes we buy or make too much food to eat in one day. As a registered dietitian, I don’t want you to try to force yourself to eat more than you need in order to reduce your food waste. Instead, safely store uneaten food in a sealed container in your fridge or freezer, and then enjoy it another time as a “leftover.”

Pro tip: Be sure to pack up and safely store perishable food within 1-2 hours if it’s been sitting at room temperature.

Leftovers can also save you time and money when you’re super-busy because you can quickly take a meal out of the fridge or freezer instead of spending the time and money to prepare or buy a whole new meal.

2 - Know your dates

One of the biggest reasons people throw away food is because they think it’s spoiled. This is understandable because no one wants to eat or serve food that has gone bad and may make them sick. Sometimes, the date that a food goes bad is not always clear because manufacturers may use different dates on their packages. In an effort to reduce confusion, the U.S. FDA is recommending the use of:

“Best if used by” to describe the quality of the food (not its safety); the food may not taste or perform as expected but it’s still safe to consume as long as it was stored properly.

“Expires on” is mostly reserved for infant formulas which should not be used beyond that date.

3 - Try “imperfect” or “ugly” food

Did you know that food is sometimes dumped because it doesn’t look “perfect” enough? Looking for “imperfect” or “ugly” food, or food that’s approaching it’s “Best if used by” date, is another way to save money and reduce food waste. Some markets and grocery stores package up food that may be “ugly” or not as fresh as their latest shipment and sell them at lower prices than the “perfect” food we’re used to seeing. Many of these imperfect foods can still be used in smoothies, soups, and baking.

Pro tip: Check to make sure the imperfect foods are still safely edible and are not spoiled; then, prioritize freezing or eating these foods first.

By choosing “imperfect” or “ugly” foods when you’re out shopping you can help prevent it from going to waste while saving money at the same time.

4 - Share extra food

If you know someone who would love to join you for a meal or appreciate your leftovers afterward, consider sharing with them. You can invite them over or drop your extra food off to them. 

Another idea is to find a food bank or shelter in your area and see what types of food they accept. If you have extras of those, simply donate it to them. If you want to go the extra mile, you can even consider donating the amount of money you saved from reducing food waste to your local food bank or shelter so they can purchase what is most urgently needed.

5 - Optimize your fridge and freezer

Don’t forget to regularly check your fridge and freezer to keep an eye on food that may be approaching the end of its useful life. If you find any, enjoy them first.

Pro tip: Keep your fridge set to a maximum temperature of 40°F and your freezer to 0°F or lower to keep your food fresh as long as possible.

6 - Compost and use organic collection programs whenever you can

The U.S. EPA estimates that just 4.1 percent of wasted food is composted, so composting is a huge area of opportunity. If you have a backyard and ability to compost food scraps to make nutrient-rich soil, that is a great place to start. Alternatively, if your city, town, or region has a composting program, you can contribute to that instead of putting food waste into the garbage which goes to the landfill.

7 - Use a grocery list and meal plan

When you plan out the meals you want to eat and stick to your grocery list, you’re less likely to purchase and make too much food. If you create a thoughtful grocery list—and stick to it—you can buy only what you need and will reasonably eat each day or week. 

How meal planning can help reduce food waste

Having a plan for your meals—whether you make the plan yourself or invest in one that works for you—is a great way to reduce your food waste. That’s because when your meals are planned out, you can create a grocery list of the foods you need for that plan. If you double-check your pantry, fridge, and freezer before adding something to your grocery list, and stick to the list when you’re out shopping, you will buy only what you need and are planning to eat. 

By using a meal plan to reduce the amount of excess food you buy in the first place, you’re cutting down on food waste at the source. This is called “source reduction.” According to the U.S. EPA, source reduction is the most impactful step toward reducing food waste, so it’s a great one to focus your efforts on. 

Meal planning has other benefits beyond reducing food waste and saving you time and money. Using meal plans can help you create meaningful and sustainable changes for your health. For example, a recent study published in the Annals of Behavioral Medicine looked at people who joined a weight loss program. They found that participants who planned more of their meals lost more weight than than those who planned fewer meals.

Conclusion

By reducing food waste we can help to save time and money, reduce our impact on the environment, and even build our relationships and communities. It truly is a win-win-win situation.

One of the best ways to get started tackling this problem is by using a meal plan. Meal plans can inform your grocery list and then reduce the amount of extra food purchased list when you go shopping at the market or grocery store. But, not everyone wants to spend the time and effort to create their own plans. If this is you, I would love to help with your meal plans! 

References

Harvard T. H. Chan School of Public Health. (n.d.). Food waste. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/sustainability/food-waste/

Hayes, J. F., Balantekin, K. N., Fitzsimmons-Craft, E. E., Jackson, J. J., Ridolfi, D. R., Boeger, H. S., Welch, R. R., & Wilfley, D. E. (2021). Greater Average Meal Planning Frequency Predicts Greater Weight Loss Outcomes in a Worksite-Based Behavioral Weight Loss Program. Annals of behavioral medicine : a publication of the Society of Behavioral Medicine, 55(1), 14–23. https://doi.org/10.1093/abm/kaaa021 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7982781/

RTS. (n.d.). Food waste in America in 2022. https://www.rts.com/resources/guides/food-waste-america/

U.S. Food & Drug Administration. (2019, May 23). Confused by date labels on packaged foods? https://www.fda.gov/consumers/consumer-updates/confused-date-labels-packaged-foods

U.S. Food & Drug Administration. (2022, February 17). How to cut food waste and maintain food safety. https://www.fda.gov/food/consumers/how-cut-food-waste-and-maintain-food-safetyU.S. Food & Drug Administration. (2022, February 17). Tips to reduce food waste. https://www.fda.gov/food/consumers/tips-reduce-food-waste

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Coffee: Health boosting or busting?

Coffee has its share of health controversy. Billions of cups are consumed every day, and many coffee drinkers can’t imagine starting their day without it. On the other hand, many people avoid coffee for their own health reasons. Research about coffee’s health effects has been ongoing for decades and there are tens of thousands of studies on it.

In this post, you will find some of the latest, largest studies published on the health impacts that coffee has. One of the biggest takeaways is that the amount of coffee regularly consumed is one of the keys to whether its health-boosting or heath busting.

Coffee contains caffeine . . . and other compounds too

An average cup of coffee contains about 100 mg of caffeine, and it’s the most widely known compound in coffee (1). However coffee is also a source of antioxidant and anti-inflammatory polyphenols, as well as other compounds like chlorogenic acid, and small amounts of some vitamins and minerals (2,3,4). This means that while some of the health effects of coffee are due to caffeine, there is more to coffee than just caffeine.

Caffeine is known for its ability to boost energy and mental clarity by helping to alleviate fatigue and drowsiness (5). Caffeine is a nervous system stimulant, and is considered to be “the most utilized psychoactive stimulant worldwide” (5). 

Caffeine naturally occurs in coffee beans, tea leaves, and cacao beans and is often extracted from these to be added to other foods and drinks like sodas and energy drinks (5). In addition to caffeine’s ability to restore mental alertness and wakefulness, it’s also used to improve athletic performance and even treat certain types of headaches and migraines (5).

Enjoy 2-3 cups per day for these health benefits

There is a sweet spot when it comes to drinking coffee. Enjoying moderate amounts of coffee—about 3 cups per day—has proven health benefits. In fact, up to 200 mg of caffeine per day (about 2 cups of coffee) is even considered to be safe for most people during pregnancy (5).

Some of the health benefits of drinking coffee in moderation include:

Lower risk of heart disease and death

Lower risk of dementia and stroke

Better exercise performance

[1] Healthier hearts and longer lives

Several large studies show that there are many heart and cardiovascular benefits for people who regularly drink a moderate amount of coffee (2-3 cups) per day. 

For example, an analysis of 180,000 people found that those who drank about 3 cups of coffee each day had the lowest risk of developing cardiometabolic morbidity—about 48.1% lower than those who drank 0-1 cups per day (6,7). 

Fun fact: Cardiometabolic multimorbidity is when at least two cardiometabolic diseases such as coronary heart disease, stroke, and type 2 diabetes exist at the same time (6,7,8).

Another study followed 450,000 participants over 12 years and found that those who drank 2-3 cups of coffee each day had the lowest risk of cardiovascular disease and death (3). In this case, the health benefits were found in those who drank both regular and decaffeinated coffee. It seems that these heart benefits may be due to non-caffeine compounds that are found in coffee, possibly the polyphenols which are antioxidants and anti-inflammatory (3).

Research from the UK followed 170,000 people (average age of 56 years) for seven years. They found that those who drank 1.5-3.5 cups of coffee per day were up to 30% less likely to die during the study than those who did not drink coffee (9). This held true for both regular and decaffeinated coffee (9). The longevity benefits of drinking coffee tapered off for those who drank more than 4 cups of coffee per day (9).

It’s true that drinking coffee can temporarily raise your blood pressure, however it doesn't make you more likely to develop high blood pressure in the long run. In fact, drinking coffee may even lower your risk of developing high blood pressure (10).

[2] Brain benefits

Several substances in coffee have potent effects on the brain. One study compared participants’ brain activity after drinking a cup of coffee to those who drank caffeine-infused water. Both groups experienced a boost to their alertness and reduced fatigue, as we would expect with caffeine. But over and above those effects, only the coffee-drinking group also experienced improved working memory, cognitive control, and goal-directed behavior and a heightened “readiness to transition from a state of rest to engaging in task-related activities” (2). 

An 11-year study of 365,000 participants found that coffee and tea drinkers had reduced risks of dementia and stroke (11). Those who drank 2-3 cups of both coffee and tea each day had 28% lower risk of dementia and a 32% lower risk of stroke than those who didn’t drink any coffee or tea (11).

[3] Exercise performance

Caffeine is a stimulant that helps boost energy and mental and physical performance. It’s added as a supplement into many sports products such as chewing gum, pre-workout shots, energy drinks, gels and energy bars, for that very reason (12).

When it comes to the impact of drinking coffee on exercise, one study monitored 100 participants for two weeks. They drank their usual amounts of coffee for two days, and then skipped it for the next two days. This pattern repeated for two weeks. Researchers found that on the days participants drank coffee they walked an average of 1,000 more steps than on the days they didn’t drink coffee (10).

Coffee can be healthy, but too much may be harmful

As noted above, a lot of research points to about 2-3 cups of coffee per day as a safe and healthy amount to consume. There are some risks associated with consuming significantly more.

Older studies found that drinking high amounts of coffee (5-6+ cups per day) can be harmful to the heart and may affect the heartbeat by triggering palpitation (10). When it comes to brain health, at least one study found that those who drank more than 3 cups per day may experience more rapid cognitive decline than those who drank less coffee each day (4).

Coffee intake can also impede sleep. One study found that on days when participants drank coffee, they slept for about 36 fewer minutes on those nights (10). Insufficient sleep can negatively impact other areas of health, such as heart health.

Some people may experience mild adverse effects from too much caffeine consumption. Examples of these effects include “anxiety, restlessness, fidgeting, insomnia, facial flushing, increased urination, irritability, muscle twitches or tremors, agitation, tachycardia or irregular heart rate, and gastrointestinal irritation” (5).

Very high amounts of caffeine can come with risks for more serious health effects, such as “disorientation, hallucinations, psychosis, seizures, arrhythmias, ischemia, and rhabdomyolysis” (5).

Caffeine is known to interact with certain psychiatric medications such as “antidepressants, antipsychotics, anxiolytics, and sedatives” (5).

Regular caffeine use can also lead to addiction and withdrawal symptoms if trying to stop (5). Tapering to smaller and smaller doses over several days is often recommended to reduce withdrawal symptoms (5).

Medical disclaimer: If you or someone you love is concerned about excessive caffeine intake or any of the concerns listed above, please see your healthcare professional or book an appointment with me to discuss your concerns, needs, and goals.

Some factors can increase our risk of too much caffeine

As with many things we ingest, caffeine is metabolized (broken down) by enzymes and excreted by the body. Within about five hours of consumption, half of the caffeine has been metabolized and excreted, while the other half is still present in the body (5). There are certain factors that can slow the system down, keeping caffeine levels higher in the body for a longer time, which may lead to side effects. Examples of situations that can slow down the metabolism of caffeine include smoking, liver and kidney impairment, as well as babies and children, and during the final trimester in pregnancy (5).

The most healthful way to drink coffee

According to Harvard Medical School professor, Dr. Graziano, “If you like coffee, enjoy up to a few cups per day—as long as it's not interfering with your sleep. And don't dump a lot of cream and sugar into your coffee, since that adds saturated fat and empty calories” (10).

And, I would agree. The two pieces of coffee-drinking advice I’d give are:

If you’re generally healthy and are not at risk for too-high caffeine levels, feel free to enjoy to 2-3 cups of coffee per day.

Limit the amount of sugar, cream, or other additives.

Conclusion

Coffee is not the villain it was once made out to be. As with most things, there may be some risks from having too much coffee or caffeine. Moderation is the way to go, and many large studies support the heart, brain, and exercise performance benefits from drinking 2-3 cups of coffee per day—especially if it means you don’t take too much sugar or cream with it.

Ready to work with a health professional who commits to your ongoing success? 

As a licensed registered dietitian, I’d love to help. 

Click here to book an appointment with me today to see if my service can help you.

References

1 - Brunning, A. (2014, January 30). Why is Coffee Bitter? – The Chemistry of Coffee. Compound Chem. https://www.compoundchem.com/2014/01/30/why-is-coffee-bitter-the-chemistry-of-coffee/

2 - Brooks, M. (2023, July 6). Coffee's Brain-Boosting Effect Goes Beyond Caffeine. Medscape. https://www.medscape.com/viewarticle/994049

3 - Godman, H. (2023, January 1). Drinking coffee linked to healthier hearts and longer lives. Harvard Medical School, Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/drinking-coffee-linked-to-healthier-hearts-and-longer-lives

4 - Anderson, P. (2024, August 1). Too Much Coffee Linked to Accelerated Cognitive Decline. Medscape. https://www.medscape.com/viewarticle/too-much-coffee-linked-accelerated-cognitive-decline-2024a1000e6q

5 - Evans, J., Richards, J. R., & Battisti, A. S. (2024). Caffeine. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK519490/

6 - Lu, X., Zhu, X., Li, G., Wu, L., Shao, L., Fan, Y., Pan, C. W., Wu, Y., Borné, Y., & Ke, C. (2024). Habitual Coffee, Tea, and Caffeine Consumption, Circulating Metabolites, and the Risk of Cardiometabolic Multimorbidity. The Journal of clinical endocrinology and metabolism, dgae552. Advance online publication. https://doi.org/10.1210/clinem/dgae552

7 - Holcombe, M. (2024, September 19). Coffee could be more than a morning pick-me-up, according to new research. CTV News. https://www.ctvnews.ca/health/coffee-could-be-more-than-a-morning-pick-me-up-according-to-new-research-1.7044498

8 - Sun, D., Gao, Y., Xu, B., Xiang, L., Liu, W., Luo, H., & Wu, I. X. Y. (2024). Association of coffee consumption with cardiometabolic multimorbidity: A prospective cohort study in the UK biobank. Nutrition, metabolism, and cardiovascular diseases : NMCD, S0939-4753(24)00301-6. Advance online publication. https://doi.org/10.1016/j.numecd.2024.08.004

9 - Salamon, M. (2022, September 1). Drinking coffee might lengthen life. Harvard Medical School, Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/drinking-coffee-might-lengthen-life

10 - Corliss, J. (2023, August 1). Does coffee help or harm your heart? Harvard Medical School, Harvard Health Publishing. https://www.health.harvard.edu/heart-health/does-coffee-help-or-harm-your-heart

11 - Godman, H. (2022, February 1). Drinking both coffee and tea linked to lower risks for stroke and dementia. Harvard Medical School, Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/drinking-both-coffee-and-tea-linked-to-lower-risks-for-stroke-and-dementia 12 - Morehen, J. (2024, February 29). Caffeine and sports performance: Pros, cons and considerations. Science for Sport. https://www.scienceforsport.com/caffeine-and-sports-performance-pros-cons-and-considerations/

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Holiday Hacks: 3 Time-Saving Kitchen Tips

The holidays look a lot different for most of us this year: holiday parties, school concerts, family gatherings, shopping, and vacations may not be happening quite the same way - yet somehow we will all still be VERY busy. Give yourself the gift of taking some shortcuts and holiday hacks  to take some of the pressure off so you can relax and be merry [because nobody wants a scrooge in the kitchen].

Go Semi-Homemade

Clearly, we are very pro-cooking around here, but sometimes taking shortcuts can turn a potential take-out night into a total kitchen win. For example:

Grab a rotisserie chicken and incorporate it into soups or chilis so you can reap the benefits of high-quality protein without spending extra time cooking it. Shred the chicken and stuff lettuce leaves with a squeeze of lime for lunch.

Start with your favorite frozen pizza dough, then add your favorite jarred sauce and vegetable toppings plus a sprinkle of flavorful cheese to make it a meal!

Buy pre-chopped produce, especially those hard-to-manage vegetables (ahem, squash) that are more time-intensive to prepare. Toss with a tablespoon of olive oil and roast for a side dish or added to salads during the week.

Cook Once, Eat Twice

Batch cooking is an efficient way to keep up with your healthy eating goals no matter what time of year. It essentially means cooking more than what you need in the moment so you can take advantage of having all of your cooking tools and gadgets out (read: it’s way more efficient!). Not to be confused with leftovers, batch cooking usually refers to one component so you can repurpose it later. For instance:

Need rice or quinoa for your Monday night meal? Make a large batch so you can easily incorporate it in salads and grain bowls all week long.

Making hard-boiled eggs? It takes the same amount of time to make six as it does to make two. Enjoy as a snack, crumble into salads, or mash with some avocado.

Baking sweet potatoes? Make a few more than you need and you’ll have the base for an easy, customizable lunch ready to go. You can also purée or mash the flesh for baked goods and use in place of pumpkin in a recipe.

Sheet Pan and One Pot Meals 

Raise your hand if your least favorite part of cooking is the clean up. We feel you! Make it easier on yourself by searching for one-dish meals to seriously cut down on time spent doing the dishes. Here are a few to get you started:

Create baking pockets by lining foil with parchment then crimping for perfectly roasted fish that stays juicy, never dry.

Roasting your favorite protein with seasonal produce is a tasty no-fuss way to incorporate a few servings of vegetables into a meal

Still haven’t learned how to use your Instant Pot? Now would be a good time! You can get frozen proteins to the table fast with this safe and simple pressure cooker. A simple 12-minute recipe: frozen protein [like chicken thighs] + favorite jarred tomato sauce + a jar of olives = yummy cacciatore that will have everyone running to the table for dinner. If you use plant-based protein, like dried chickpeas, just soak the dried beans overnight and be sure they are covered with fluid [jarred sauce + some broth] before cooking in Instant Pot.