For the past two years, the pandemic has impacted our daily lives, and consumer priorities around healthy eating and cooking have shifted as more people are eating and cooking at home. The pandemic has also caused a change in dietary habits, and many people have gained weight, in what is known as the "Quarantine 15."According to a recent study by Nutrisystem, 76% of people gained as much as 16 pounds between March and July 2020.With warmer weather and a sense of normalcy around the corner, many people are focusing once again on their health and wellness goals. Courtney McCormick, Corporate Dietitian at Nutrisystem, says "losing weight and eating healthy doesn’t have to be hard," and offers these reasons on why frozen meals can be that solution you need to get back on track.Frozen Meals are Portion ControlledFrozen meals not only take the guesswork out of portion control and re-teach reasonable portion sizes, but single serving, portio-controlled meals, such as frozen meals, are also a proven method of weight loss, according to the Academy of Nutrition and Dietetics. Plus, many frozen options, like Nutrisystem’s new premium meals are packed with protein, to keep you feeling full longer and help you stop reaching for that after dinner snack. Frozen Meals are Nutrient Rich "Frozen meals taste great and are good for you," says McCormick. The frozen food industry has been working hard to focus on adding plant-based ingredients, like vegetables, to frozen meals. In these meals, veggies are often harvested at the peak of freshness when they have the most nutrients.Frozen Meals are ConvenientFrozen meals eliminate prep time in the kitchen. "You no longer have to spend significant time in the kitchen preparing a healthy dinner for the family," says McCormick. Frozen meals help get dinner on the table quickly. As an added bonus, many companies, such as Nutrisystem, will deliver meals right to your door.Frozen Meals are Sustainable According to a recent article, the average American household throws out about $1,500 in food waste each year. The USDA has similar data. "We all have good intentions of eating leftovers, but oftentimes they end up in the trash," says McCormick. With frozen meals, there is no need to store leftovers or over-purchase ingredients.Frozen Meals are VersatileFrozen meals leave the door open for creativity. Additional vegetables can be added to meals on the side as an accompaniment. Think sliced red peppers with hummus or a caprese salad. Frozen meals also cater to different tastes and include a variety of different flavors. There is something for every palate with frozen meals.Now is the time to say yes to focusing on your health and wellness goals and embrace the convenience and versatility of frozen meals.For more information, recipes and inspiration for healthy side dishes, visit leaf.nutrisystem.com.Fast food! Too much food! The type of food! Food sensitivities! Eating too late! They all have one thing in common – eating the wrong food (and beverage), too much food or too late at night can wreak havoc with your sleep. Did you have any idea that just changing your diet could really improve your sleep?
Let’s start off with when you eat your last meal of the day. If you eat too large a meal, too late at night, you can almost be guaranteed you’ll wake up mid-night feeling the digestion process and the effects of over eating, or at least, eating that biggest meal too late in the evening. For most people, eating smaller portions in the early evening is best. I think the Europeans have the right idea. They eat their main meal somewhere between noon and 2 PM. Then for their evening meal, it is usually lighter fare, like soup and sandwich. Oh, this makes so much more sense and is so much easier on your digestion process. Eating the bigger meal midday, gives an opportunity for you to digest it while you conduct the rest of your day, instead of taking the weight of the meal to bed with you.
However, there is a caution – Don’t go to bed hungry. Hunger pangs in the middle of the night can wake you up too. And just like the circadian rhythm our bodies experience, it is important to eat your meals on a set schedule to help re-establish balance. Eating at fixed times helps to set your body’s biological clock. Our bodies operate best with regularity. Disruptive or inconsistent timing for meals can lead to disruptive sleep habits.
Now, what to eat? Be suspect of food intolerances if you have sleep challenges. Some of the common food sensitivities include wheat, dairy products, corn and chocolate. It is thought that with the intolerance, the brain releases histamines. These histamines upset your biochemistry causing restlessness, irritation and inattentiveness during the day and insomnia at night. The histamine replaces the neurotransmitters and causes a disruption in the brain’s biochemical circuitry, which is responsible for thinking, mood and behavior. When this circuitry is disrupted, on of the symptoms can be insomnia.
In addition to the release of histamines, physical discomfort can arise after the ingestion of foods that you may have sensitivity toward. A good example is that wheat can cause gastric pain and bloating – no doubt two side effects that will keep you awake (and in pain) during the night.
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