New Year’s Resolutions

The Best Time to Eat for Weight Loss

“What’s the best time to eat for weight loss?” I get that question a lot.  Meal timing is a concept that Hillary Wright and I discuss in detail in our new book, The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness. In our personal and professional experience, we’ve found that there are better times to eat to lose weight and discourage weight gain.

woman thinking

There are better times of the day to eat most of your calories.

Your circadian rhythms and weight loss

Does this sound familiar? You skip breakfast, eat a light lunch, and are famished at night, when eat your biggest meal at dinner, and then snack.

It’s no wonder! Skimping on food during the day leads to overeating at night as your hunger finally catches up with you. Excess calories aside, there is another reason why eating at night can make it harder to lose weight or prevent the pounds from creeping on over the years.

Researchers are beginning to understand how eating at night can mess with weight control and it involves circadian rhythms. Circadian rhythms are part of your internal clock, which operates on a 24-hour schedule. They regulate your sleep/wake cycle, calorie burning, and hormones, including insulin, that affect how the body uses blood glucose. Blood glucose is the energy all cells need and is primarily produced by eating carbohydrates.

 

Chocolate cupcakes with piped vanilla frosting.

Skimping on food during the day makes it harder to resist treats at night.

How insulin works to regulate your weight

Insulin is released by the pancreas in response to the higher-than-normal levels of glucose in the blood that occur after eating. Insulin’s job is to “unlock” cells so that glucose can enter and return blood glucose concentrations to a normal range. Insulin also helps the body store the glucose that cells don’t need at the moment. Most of that glucose goes to fat cells for the body to use for energy between meals and snacks.

Because blood glucose regulation is influenced by circadian rhythms, there is a best time to eat for weight loss. Although genetics may play a role, it appears that the body is more sensitive to insulin during the day and more resistant to it at night. That means eating too much food at night leads to excess levels of insulin and other fat-storing hormones in the blood at the time of day when your body is designed to burn stored body fat. A pattern of overeating at night also strains your pancreas by forcing it to produce more insulin to reduce blood glucose levels.


Should you try intermittent fasting for weight loss and better health? 

Consuming most of your calories earlier in the day may help you lose weight or not gain weight as easily as you age. One study divided 93 women into two different meal plans with the same number of calories for 12 weeks.  Women who ate most of their calories at breakfast and lunch and had a small dinner lost nearly three times as much weight as those who consumed the most food at lunch and dinner.

In a recent study of overweight women with an average age of 40, researchers found not eating within two hours of bedtime or consuming all food within an 11-hour period every day (often called time-restricted eating) were associated with a lower overall calorie intake. Eating less at night, when your body is getting ready to sleep, can also help you get more rest. Adequate sleep is linked to easier weight control.

woman eating popcorn with remote control for TV in her hand

Eating less, or not at all, after dinner may be the ticket to easier weight control.

A no diet approach to weight control 

Some people can eat at any time of day without consequence, but most cannot. If you’re struggling with snacking too much after dinner, here are some helpful tips that don’t involve drastic dieting:

• Include enough protein at every meal. Protein is filling and can decrease nighttime noshing.

• Eat 1/4 to 1/2 of your current nighttime snack. You will probably wake up hungry and be more likely to eat balanced meals throughout the day, which will help decrease nighttime hunger.

• Don’t eat in front of a screen or while reading. Mindful eating is important for knowing when you’ve had enough food. Sit at a table when snacking.

• Focus on non-food activities away from the kitchen.

woman thinking

 

 

Greek Turkey Burgers with Tzatziki Sauce

It’s a new year, and you probably want a clean slate when it comes to eating. Who doesn’t, considering the crazy year we’ve all just had? Instead of vowing to drastically reduce food intake, however, resolve to eat more – fiber, that is.  We may not be able to travel overseas just yet, but you can take your tastebuds on a trip with these easy, delicious Greek Turkey Burgers with Tzatziki Sauce that serve up 25% of the Daily Value for fiber! 

Note: I worked with Fiber One ™ Original on this paid post. 

 
burgers on plate with Fiber One Cereal box

Greek Turkey Burgers with Tzatziki Sauce

 

Fiber is Filling 

Fiber, found in grains, fruits, vegetables, nuts, and seeds, is filling, and promotes eating satisfaction so you may get fuller with less food. Fiber is present in foods that also contain other nutrients, including carbohydrates, vitamins, minerals, and phytonutrients, which are beneficial plant compounds that help fight chronic conditions. 

If you’re anything like most Americans, there’s a good chance you fall short on fiber. Drastic slimming programs that are popular each time we ring in a new year, such as the keto diet, juice cleanses, and super low-calorie eating plans, may only further decrease your fiber intake.

Don’t bother with fiber supplements to fill the fiber gap in your eating plan. It’s much more fun to focus on real food solutions, such as Fiber One Original cereal; I use it in these burgers to increase the flavor, and the fiber. 

I love cooking with Fiber One ™ Original Cereal, and would love to know what you like to make with it. How do you “flaunt your fiber?” Let me know in the comments!

Greek Turkey Burgers with Tzatziki Sauce

Delicious, moist burgers with more fiber than most!
Prep Time10 minutes
Cook Time15 minutes
Course: Main Course
Cuisine: American
Keyword: fiber, Greek
Servings: 6
Calories: 350kcal

Ingredients

  • 1/4 cup frozen chopped spinach, thawed and drained
  • 16 ounces 99% lean ground turkey breast
  • 1/2 cup 1% low-fat cottage cheese, pureed
  • 1/2 cup crumbled feta cheese
  • 1 tablespoon dried oregano
  • 1 large egg
  • 2/3 cup Fiber One TM Original Cereal, processed into fine crumbs
  • 1/4 teaspoon fresh ground black pepper
  • 6 2-ounce whole wheat buns, toasted or grilled, if desired
  • 3/4 cup prepared Tzatziki sauce
  • Lettuce, tomato, and sliced red onion, if desired

Instructions

  • In a large mixing bowl, combine the spinach, turkey, cottage cheese, feta cheese, oregano, egg, cereal crumbs, and pepper. Mix well. 
  • Form the burgers into 6 patties of equal size. 
  • Coat a large grill pan (or any large pan you like) with cooking spray and set it over medium-high heat. 
  • Add the turkey burgers and cook until browned on both sides, about 6 to 8 minutes per side. An instant-read thermometer inserted in the center of the patties should register 165 degrees F (74 degrees C). 
  • Place cooked turkey burgers on buns and top each with 2 tablespoons Tzatziki sauce. Add lettuce, tomatoes, and onions, if desired. 

Notes

Nutrition information:
Per serving: 350 calories; 32 grams protein; 36 grams carbohydrate (13% DV); 10 grams fat (13% DV); 4 grams saturated fat (19% DV); 101 milligrams cholesterol (8% DV); 689 milligrams sodium (30% DV); 7 grams fiber (26% DV)

 

 

 

 

8 Easy to Make, Better Than Store-bought Foods

There are a few everyday foods I don’t buy anymore, including cranberry sauce, salad dressing, and almond butter, because they are easy to make at home, and they taste better.  On the flip side, there are several so-called convenience foods I can’t do without. I asked a few of my foodie friends about what they absolutely must make from scratch, as well as their “processed food” picks that get healthy meals on the table fast, and they served up these eight easy to make, better than store-bought foods!

Jessica Fishman Levinson, MS, RDN, CDN, Nutritioulicious

Must-have homemade food: Peanut sauce

Why: “Most packaged peanut sauces are really high in sodium and sugar, so I’d rather make my own using natural, unsweetened peanut butter and adding my own amount of sweetener. I also add other flavor boosters like freshly grated ginger and sriracha, which packaged peanut sauces don’t have. Give it a whirl in the blender or food processor and it’s easy as can be!”

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Favorite convenience food: Canned beans

Why: “I love adding beans to salads, pasta dishes, sauces, and grain side dishes, but I would not use them as frequently as I do if I had to soak and cook them on my own. Time is of the essence when I’m trying to get dinner on the table in my house! A lot of people are hesitant to buy canned beans because of the sodium content, so I recommend buying the no-salt-added canned beans if you can find them and always drain and rinse the beans before adding to a dish.”

Janice Newell Bissex, MS, RDN, JaniceCooks

Must-have homemade food: Sweet and Hearty Beef Stew

Why: “It tastes better than the canned kind, and it’s better for you. My beef stew has half the sodium, twice the protein, and four times the fiber and vitamin A as the canned variety. It takes just minutes to toss the ingredients into the slow cooker and a hearty, tasty dinner is ready to serve a few hours later.”

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Favorite convenience food: Canned pumpkin.

Why: “I tried cooking and mashing fresh pumpkin once and decided that it would be the last time. Canned pure pumpkin is so convenient and nutritious that I stock up every fall to be sure I can use it year round. I use it in muffins, pancakes, smoothies, even chili  and enchiladas! ”

Lauren Harris-Pincus, MS, RDN, Nutrition Starring You

Must-have homemade food: Vegan ice cream

Why: “I don’t like the taste of store-bought vegan ice cream. It’s always high in added sugar and not nearly as high in protein as my version.”

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Favorite convenience food: Bagged salad.

Why: “I couldn’t live without pre-washed greens, especially the cabbage blends because they are super filling and don’t get soggy so you can enjoy them for several meals. (Close second: rotisserie chicken for fast, easy lunches and dinners.)”

Sally Kuzemchak, MS, RD, Real Mom Nutrition

Must-have homemade food: Salad dressing

Why: “Once I started making my own salad dressing, it was impossible to go back to the gloppy bottled kind–especially the ones with preservatives and artificial dyes.”

quickvinaigrette

Need more salad dressing ideas? Here’s 50 of them.

Favorite convenience food: Jarred pasta sauce

Why: “You can’t beat the convenience of it, and jarred sauce plus frozen ravioli is a last resort meal that saves us from ordering pizza or getting other take-out food. Pair that combination with prewashed greens and dinner is ready in 15 minutes!”

Amy Gorin, MS, RDN, Amy Gorin Nutrition

Must-have homemade food: Almond Pistachio Cocoa Bites

Why: “Unlike a lot of store-bought versions of energy bites, balls, and bars, my recipe contains no added sugar. Plus, they’re delicious!”

almond-pistachio-cocoa-bites

Favorite convenience food: Frozen fruit

Why: “Unsweetened frozen fruit is great for when I don’t have fresh in the house. It’s also sometimes preferable. When I use it in smoothies, I don’t need to add ice. And when I heat it up and use it as a topping for a bowl of oatmeal or French toast, it creates a nice liquid that can replace other toppings like syrup or brown sugar.”

Elizabeth Shaw, MS, RD, Shaw’s Simple Swaps

Must-have homemade food: Jam

Why: “I love to make homemade jam not only because I can control the added sugar content, but also because I load it with wholesome, nutrient-rich ingredients, like omega-3 chia seeds, fiber-filled figs and other seasonal fresh fruit. The possibilities are endless!”

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Favorite convenience food: Whole grain bread

Why: “I can’t live without whole grain bread! Sure, I can make my own, but there’s nothing like a nice, fresh loaf of 100% whole grain bread with seeds from the store that you can simply take out of the bag and place in the toaster for a quick avocado toast lunch!”

Katie Sullivan Morford, MS, RD, Mom’s Kitchen Handbook

Must-have homemade food: Chocolate syrup

Why: “This beautifully glossy chocolate syrup is a tasty alternative to what you’ll find in the supermarket, products that often have artificial flavors, high fructose corn syrup, and mystery ingredients.”

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Favorite convenience food: Frozen fruits and vegetables (among so many others!).

Why: “A bag of frozen spinach within reach is a quick way to up the health benefits of everything from stews to smoothies, and frozen spinach is great in smoothies along with frozen fruit. The nutrient values of frozen fruits and vegetables stay largely intact when produce is put under the deep freeze.”

Kathleen Zelman, MPH, RDN 

Must-have homemade food: Granola

Why: “Most store-bought granola is loaded with added sugar and fat. My version has sugar and fat, too, but the fat is the heart-healthy unsaturated kind from nuts, and I add just enough pure maple syrup for a touch of sweetness.

Allspice or Chinese five spice powder provides added sweetness without sugar. For variety, I add 1/4 cup dried wild blueberries or unsweetened coconut during the last few minutes of baking. Add whatever you like to make it your own recipe.”

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Kathleen Zelman’s Granola

3 ½ cups old fashioned oats
2 cups finely chopped nuts of your choice (I love to mix pistachios, almonds, walnuts and pecans)
¼ cup sunflower seeds
½ cup pure maple syrup
Pinch of salt
1 teaspoon Chinese Five Spice Powder

Preheat oven to 325˚F. In a large bowl, mix all the ingredients, stirring well to combine.
Line a large baking sheet with parchment paper.

Transfer the granola to the pan and spread evenly. Bake for 30-40 minutes, turning once, or until golden brown. Higher heat burns the nuts.

Favorite convenience food: Canned petite diced tomatoes.

Why: “These little gems are the perfect addition to so many recipes. They add color, flavor, texture, fiber, and other nutrients. I put them in egg dishes, soups, sauces, stews, guacamole, chili, salsa, spaghetti sauce and anything with a red sauce. You can purchase them fire-roasted, with herbs and spices, and with no added salt.”

8 Easy to Make, Better Than Store-Bought Foods pinterest image

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