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8 Ways to Improve Your Sleep

by Annalise Hafner

How have you been sleeping lately? It is usually not easy to fit in a full 8 hours of restful sleep, especially with busy schedules and any holiday stress. Regardless of what is going on in your life, prioritizing sleep is important for your overall health and well-being. Getting enough restful sleep is important for mental clarity and energy and can also affect your eating habits. One research study found that individuals who do not get at least 7 hours of sleep consumed 385 calories more the next day when compared to those who did get at least 7 hours of sleep.1 Don’t let a lack of sleep sabotage your weight maintenance goals!

Here are 8 ways to improve your sleep:

  1. Stick to a regular sleep schedule. Try to go to bed and wake up around the same time each day. Having a routine can better align with your body’s natural sleep and wake cycles.
  2. Put all screens away at least an hour before going to bed. Yes, this means no phones, TVs or computers. These devices emit blue light that disrupt melatonin production and make it harder for us to fall asleep.
  3. Keep your bedroom quiet, dark, and at a comfortable temperature.
  4. Avoid large meals and alcohol before bedtime. Our bodies need time to digest foods before laying down in bed, and alcohol disrupts natural sleep patterns, leading to less restful sleep.
  5. Stay away from caffeine later in the day. If a coffee craving hits you mid-afternoon, opt for a decaf drink.
  6. Limit daytime naps to 30 minutes or less. Long naps can disrupt your sleep. If you feel exhausted during the day, try making changes to sleep more at night.
  7. Engage in physical activity during the day for more restful sleep.
  8. Create a bedtime routine. For example, start an hour before you want to go to bed and drink a cup of caffeine-free herbal tea, lay out your clothes for the next day, take a warm shower then read a book.

What is one change you can make today to improve your sleep tonight?

Check out our Start Your Morning on the Right Foot blog for tips to make your mornings more positive!

1: Source: “The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis”. European Journal of Clinical Nutrition. 2016 Nov 6. doi: 10.1038/ejcn.2016.201.

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Is Chickpea Pasta a Good Option?

by Surabhi Aggarwal, RD, LDN

Chickpea pasta has been on the shelves for a few years now but is still a relatively new type of pasta that many of us may not be familiar with or may not have tried yet. It is a good option if you are looking to try a new type of pasta. It is also quite suitable for vegetarians who do not add chicken or fish to their pasta and for anyone else trying to get a little more protein out of their pasta dish. A two-ounce serving of chickpea rotini pasta provides 11 grams protein and 15% daily value for iron compared to 8 grams protein and 10% daily value for iron in the same amount of 100% whole wheat pasta. The only ingredient in this pasta is chickpea flour and it holds well after cooking.

The recipe below is easy to make, flexible in ingredients and provides a good serving of vegetables in the same meal.

Ingredients

  • ½ box (4.4 oz) chickpea rotini
  • ¼  cup olive oil
  • ½ tsp minced garlic
  • 1 medium yellow squash (chopped)
  • 1 medium zucchini (chopped)
  • 1 large red pepper (diced)
  • 1 cup cherry tomatoes
  • 2 cups broccoli (chopped)
  • 3 large carrots (peeled & diced)
  • Salt to taste
  • Crushed red pepper to taste
  • 2-3 tsp Italian seasoning
  • 2 tbsp fresh basil (chopped)
  • ¼ cup fresh parmesan cheese (grated, optional)

Directions

  • Cook the pasta according to package instructions. Keep aside.
  • Heat the olive oil in a large skillet. Add garlic and sauté until light brown.
  • Add yellow squash, zucchini, red pepper, cherry tomatoes, broccoli, and carrots. Add salt and crushed red pepper and mix well.
  • Sauté for few minutes until the vegetables are cooked to desired softness.

  • Add the cooked pasta, Italian seasoning and mix well.

    • Sprinkle with fresh basil and Parmesan cheese (optional).

    Notes:

    • Based upon taste preference and what is readily available, the vegetables listed for this recipe can be substituted with others such as spinach, mushrooms, onions, green/yellow/orange bell pepper, jalapeños, etc. The goal is to add lots of vegetables.
    • Basil pesto can be added before serving if more coating is desired. However, pesto will increase the calories so you may want to decrease the amount of olive oil used if you plan to add pesto.

    Nutrition Information per Serving

    Serving Size:

    ¼ th of the prepared recipe.

    *Nutritional Information excludes Parmesan cheese for topping

    • Calories – 300
    • Fat –  16 grams
    • Protein –  10 grams
    • Carbohydrates –  34 grams

    * Calculated using MyFitnessPal recipe analyzer, www.myfitnesspal.com/recipe/calculator

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    Stretches You Can Do in Your Office

    by Annalise Hafner

    Regardless of whether you are working in an office or from home, you are likely to find yourself sitting for long periods of time throughout the day. While we could all benefit from moving more throughout the day, we could also benefit from stretching. Sitting for a long time places stress on our bodies, especially on our backs and necks, which can cause discomfort or pain. Stretching, standing up and moving around for a minute or two for every 30 minutes of sitting can go a long way in alleviating pain and preventing discomfort.

    Try adding in some stretches throughout your day! Hold stretches to a point where you feel tension but not pain. If you experience pain, stop stretching and consider checking in with your healthcare provider.

    • Warm up your muscles gently first. Turn your head side to side, nod up and down and lower your ear to your shoulder slowly. Perform shoulder rolls, slowly twist your torso or rotate your wrists in circles. 
    • Hold stretches for about 30 seconds and take 5 to 10 seconds to relax and rest after the interval. Repeat a stretch about 3 times for increased benefits.
    • Take deep breaths while stretching to further relax and loosen your muscles.
    • It is okay to feel a “pop” when stretching your neck and back as long as there is no pain. This indicates that your spine is realigning.
    • Aim to keep your shoulders down (avoid shrugging them up to your ears) and maintain a straight back unless a stretch specifically calls for shoulders up or a rounded back.
    • Keep your feet planted flat on the floor.

    Here are a few stretches you can perform in a chair to get you started:

    • Neck
      • Tilt your head sideways so that your ear moves closer to your shoulder. Using the arm on the same side you tilted to, gently hold your head in place or apply gentle pressure downward. Keep your opposite arm extended and down by your side or holding on to the side of your chair.
      • Place the fingers of one of your hands on the collarbone on your opposite side. Rotate your head towards your fingers/collarbone and tilt your head slightly upwards so that your ear is directed to the ceiling. You can also try rotating your head to the opposite side for a different variation on the stretch.
    • Back
      • Extend your arms straight out in front of you. Clasp hands, tuck your chin and gently push your hands forward while keeping your lower back on your chair. This rounds and stretches your upper back.
      • Reach one arm down and grasp the side of your chair. Reach the opposite arm over your head and lean in the direction your hand points. This stretches the side of your lower back.
      • Place both of your hands on the back of your head so that your elbows are bent and pointed away from your body. Reach one elbow up to the ceiling. This will cause the other to shift downward. This stretches your mid and upper back.
    • Shoulders
      • Reach one arm straight across your chest. Grasp the upper part of your straightened arm with your opposite hand and apply gentle pressure.
      • Clasp your hands behind your back. Reach downwards as you push your chest out. This stretches your shoulders and opens up your chest.
    • Torso
      • Clasp your hands straight above your head. Think about reaching upwards to stretch out your torso. Avoid arching your back.
    • Wrist
      • Place your hands in a prayer position in front of your face. Slowly lower your hands so that your arms form a straight line across your torso or you feel tension and hold that position. This stretches your inner wrist.

    For more stretching options, check out our blogs on Easy Stretches You Can Do in a Chair and 8 Stretches to Do During the Workday. Try searching YouTube for follow-along or real-time stretching routines for additional guidance.

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    Navigating Plateaus and Setbacks

    by Annalise Hafner

    As you work towards your goals, you may experience plateaus or setbacks. Maybe the number on the scale is not where you want it, or maybe you are not engaging in physical activity as often as you planned. It is frustrating when you feel as if you are moving backward rather than moving forward, but this is normal! Rather than losing motivation, learn to accept that progress will sometimes be two steps forward, one step back rather than a full sprint ahead. Here are a few strategies to keep in mind as you navigate plateaus and setbacks and get back on track.

    Nutrition

    What you eat and drink plays a large role in your weight maintenance and/or weight loss and can also influence non-scale factors such as energy levels, sleep quality, and mood. Go back to the basics and focus on eating healthy carbohydrates, fats, and proteins, while making the majority of your foods fruits, vegetables, whole grains, and lean proteins.

    • Track everything! Noting what and how much you eat and drink can help you identify patterns in your diet. Maybe you have been eating outside the house at parties or restaurants more often. It is easy to underestimate the calories in your morning latte or exclude those M&Ms from your food diary, but the only way to see where you can make changes is by tracking everything you consume as accurately as possible.
    • Plan your meals and snacks. Start by checking your fridge, freezer, and pantry to see what you have on hand. Plan meals and snacks and make a grocery list based on what you have and what you need. Stick to your grocery list in the store. Read our Meal Planning 101 blog for a step-by-step guide.
    • Prepare what you can ahead of time. This can be especially helpful when it comes to snacks. Have a few healthy snacks on hand to replace any lunchtime vending machine runs or mindless snacking in front of the TV. Meal prepping, batch cooking whole grains, or even roasting a sheet pan of vegetables at the beginning of the week can ensure you always have healthy foods to pull from the fridge.
    • Is someone else in your household in charge of grocery shopping and cooking? Have a conversation with them about your goals. Try to split these roles or do them together. If their favorite snack is a temptation for you, discuss other places they can store it to keep it out of sight and out of mind.

    Physical Activity

    How much you move your body also influences your weight and overall health. Engaging in regular physical activity can improve mood, sleep quality, and reduce stress in addition to influencing the number on the scale. Maybe you are not reaching your physical activity goals or feeling as though your current routine is not the best fit anymore. Tracking your movement and scheduling your physical activity are great first steps.

    • Track everything! Yes, this applies to both nutrition and physical activity. Note your minutes, steps, calories burned and/or any other metric you use to track your physical activity. If your goal is weight maintenance, it is important to determine the calories you expend so that you can balance them with the calories you consume.
    • Schedule time for physical activity. Set aside 5 minutes on Sunday to look at your schedule for the upcoming week and make a game plan. Check out our Sample Weekly Workout Plans blog for more tips.
    • Be realistic and adaptable. If you do not have 30 minutes, look for three 10-minute periods where you can engage in physical activity. Do not become frustrated if you do not stick to your plan one day. Reset and prepare for the next day.
    • Change up your routine. When you plateau or become bored, vary some aspect of your activity. Try changing the route you walk or run or exercising at a higher intensity for a shorter amount of time. Try a new activity. Refer to our Find Your Fitness Connection blog for inspiration.

    Accountability is key!

    Tracking provides great accountability, but leaning on others for additional accountability and support can be even more helpful.

    • Share your goals with family, friends or coworkers and ask them to check in with you on a regular basis. It can be as simple as one text or email a week asking about your goals. 
    • Find someone with similar goals and work on them together. Go on a walk with a neighbor after work or have a friend over and cook a healthy meal together.

    As you work towards your goals, always remember to give yourself grace! Every day will not be perfect and that is okay. Unexpected family events or work tasks may come up that shift your physical activity or meal plans. Do as much as you can to fit in movement and eat healthy when this happens. Just because one day did not go as planned does not mean you give up on your goals and plans for the rest of the week. Remember why you set your goals in the first place and make small adjustments to continue moving forward. Do not be afraid to adjust your goals or set new ones!

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    Risky or Not?

    by Annalise Hafner

    Have you ever wondered if it is safe to eat yogurt past its best by date or thaw poultry at room temperature? Maybe you are unsure if you can eat those roasted vegetables you left on the counter overnight or if you can store butter at room temperature. For all of your food safety related questions, look to the Risky or Not? podcast!

    Risky or Not? is a short (about 11 minutes per episode) podcast hosted by Professor Ben Chapman, one of our colleagues and a food safety extension specialist at NC State University, and Dr. Don Schaffner, a food science extension specialist at Rutgers University. Dr. Don and Professor Ben release episodes about 3 times each week and answer all of your questions “about everyday risks from germs.” These extension specialists keep their science-backed answers succinct and straightforward so that you will finish each episode feeling informed on the topic at hand.

    Here are a few Risky or Not? episodes to check out:

    For a complete episode list, look through the Risky or Not? website. You can listen to episodes directly through the website or find them on Spotify or Apple Podcasts.

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    Proper Portions

    by Annalise Hafner

    The amount of food we eat is just as – if not more – important as the types of foods we eat when it comes to weight maintenance or weight loss. This is another reason why tracking food intake is critical to weight management. We tend to think we are better at estimating the amount of food we eat than we really are. Fortunately, we can learn to better estimate portions in order to accurately track food intake and ensure we are not overeating.

    Here are helpful tips to keep portion sizes under control:

    Estimate portions with everyday objects.1

    • A baseball is about 1 cup. This is the recommended serving of a fruit or vegetable. 
    • A tennis ball is about ½ cup and is a helpful measurement to portion out whole grains.
    • A deck of cards is about the size of a 3 oz serving of fish, poultry or meat.
    • The distance from the tip of your thumb to the thumb knuckle is about a tablespoon. This is a useful measurement for peanut butter, salad dressing or olive oil.
    • These tips are especially helpful when eating in a restaurant, ordering takeout or other scenarios when you are not in control of cooking or serving your food.
    • Refer to our Smart-size Your Portions blog for more information on estimating portion sizes with your hand.

    Make your meal smaller.

    • Ask for a to-go box with your meal if you are eating in a restaurant. Put half of your meal in the box before you begin eating and get 2 meals for the price of 1!
    • Choose an appetizer or kids meal instead of an entreé. Be sure to choose something with fruits or vegetables.
    • Use smaller bowls and plates when serving your meals. We tend to fill up our dinnerware, so try eating from a smaller bowl or plate.
    • Use smaller serving utensils and silverware. These can help you monitor the amount of food you are serving and take smaller bites to enjoy meals more mindfully.

    Utilize nutrition labels.

    • Determine the amount in one serving and portion out your food accordingly.
    • Be mindful of the calories per serving.
    • Check out our blog on Reading Nutrition Labels for more information.

    Build balanced meals and snacks.

    • Try filling half of your plate with fruits and vegetables before adding any other foods. This can help you control portion sizes while increasing your fruit and vegetable intake.
    • Fill the other half of your plate with whole grains and lean protein for a balanced and delicious meal.
    • Include healthy carbohydrates, fats, and proteins in your snacks.

    Start practicing these skills today!

    1 https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference

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    Sample Weekly Workout Plans

    by Annalise Hafner

    With busy schedules, it is not always easy to fit physical activity into our days. The Physical Activity Guidelines for Americans recommend adults strive for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week and 2 days of muscle-strengthening activities involving all major muscle groups. Looking at your schedule in advance and creating a plan at the beginning of the week is a great way to fit physical activity into your routine.

    Below are examples of weekly workout plans that meet aerobic exercise and muscle-strengthening guidelines. These are designed to assist anyone looking to create their own plan but are not meant to serve as recommended or individualized regimens. That being said, feel free to use these plans as a starting point and always modify any activities to suit your needs. A mix of moderate and vigorous-intensity exercises may be more realistic. Additionally, muscle-strengthening activities may also contribute to your aerobic activity minutes if performed in a circuit fashion with shorter rest intervals or in a HIIT training style.

    Keep the following in mind as you plan your weekly workouts:

    • Be as physically active as any health conditions, injuries or disabilities allow. Refer to these resources to find activities that work for you.
    • Increase your activity levels gradually to meet the recommendations. Take into account where you are now, where you want to be and increase your activity over time.
    • Make a game plan and write it down. Be as specific as possible.
    • Outline what you want each activity to look like.
    • Add up your planned aerobic activity minutes for the week. Double any vigorous-intensity activity minutes when finding your total minutes.

    Disclaimer: Individuals should seek medical evaluation and clearance from a doctor before beginning any exercise regimen. All activities should be carried out at a pace and intensity that is comfortable for the individual.

    Sample Plan: Moderate-Intensity Aerobic Exercise

    Monday
    		7:00 – 7:30 am Water Aerobics
    12:20 – 12:30 pm Brisk Walk at Lunch    		40 min
    Tuesday
    		12:20 – 12:30 pm Brisk Walk at Lunch
    5:30 – 6:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch    		10 min
    Wednesday
    		7:00 – 7:15 am Yoga
    12:20 – 12:30 pm Brisk Walk at Lunch    		25 min
    Thursday
    		12:20 – 12:30 pm Brisk Walk at Lunch
    5:30 – 6:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch    		10 min
    Friday
    		7:00 – 7:30 am Water Aerobics
    12:20 – 12:30 pm Brisk Walk at Lunch    		40 min
    Saturday10:30 – 11:00 am Family Bikeride30 min
    Total Minutes:155 min

    Sample Plan: Vigorous-Intensity Aerobic Exercise

    Monday6:30 – 7:00 pm Kickboxing Class (x2)60 min
    Tuesday7:15 – 7:45 am Lap Swimming (x2)60 min
    Wednesday6:30 – 7:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch
    Thursday7:15 – 7:30 am Run (x2) Jog 3 min, Run 9 min, Jog 3 min30 min
    Friday6:30 – 7:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch
    Total Minutes:150 min (75 min vigorous)

    To learn more about the difference between moderate-intensity and vigorous-intensity physical activity check out the CDC’s Physical Activity Basics.

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    Don’t Wait, Start Your New Year’s Resolutions Today!

    by Annalise Hafner

    Resolutions should not be reserved solely for the New Year. You can make resolutions or goals at any time of the year. Why not start now, with a holiday season goal: to be the healthiest and best version of yourself during this busy time of the year!

    Big things happen when we start with small changes in our everyday routines. Maybe it is the year that you devote time for self-care and mindfulness to reduce stress and avoid the tendency to overindulge with holiday foods. 
    Use these 3 simple steps to begin your holiday season with a goal for a healthier you.

    • Write down a few goals for yourself and place them in a location that will serve as a reminder, such as a bathroom mirror or computer screen.
    • Include why these goals are important to you. Be specific: include steps as to how, when, and where these goals can be achieved.
    • Give yourself a pep talk. Imagine what it would feel like to accomplish your goals. Stay positive and believe in yourself. 

    Read our blog post on how to stick with your goals.

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    Do Omega 6 Fats Cause Inflammation?

    by Carolyn Dunn, PhD, RD, LDN
    A plastic bottle of sunflower oil beside an empty pan on a gas stove

    You may have heard that foods high in omega 6 fats (soybean oil, safflower oil, sunflower seed oil, vegetable oil) can cause inflammation in the body. Since inflammation is the root cause of most chronic illnesses including heart disease this would not be good. So, where is this theory coming from that omega 6 fatty acids cause inflammation? One reason for this claim is that omega 6 fats such as linoleic acid can be converted to arachidonic acid in the body. Arachidonic acid can be converted to prostaglandins which can set off an inflammatory response. BUT WAIT – in reality, hardly any linoleic acid gets converted to arachidonic acid.

    According to Dr. Frank Sacks, professor of cardiovascular disease prevention at the Harvard TH Chang School of Public Health, “Although the pathway is there, it’s not active unless there is a deficiency of omega 6 fats. When you eat omega 6 fats, you’ll see an increase in linoleic acid, but you will not see an increase in arachidonic acid or prostaglandins.”

    Many studies show that consuming foods containing omega 6 fat, especially when they replace saturated fat, lowers the risk of heart disease. “There is no good clinical research that shows adverse effects for omega 6 fats. In fact, studies actually show beneficial effects.” Sacks says.

    This points to something we teach intro nutrition students. Just because there is a pathway for something to happen in the body – linoleic acid to arachidonic acid to prostaglandins – does not mean it will happen. Logic without proof is not a reason to change dietary recommendations. 

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    5 Tips for Using Your Freezer to Waste Less Food

    by Sarah Myer
    Woman standing in front of fridge with both the fridge and freezer doors open making a grocery list.

    Cooking during the pandemic definitely changed how we use the freezer. These 5 tips have been helpful to reduce food waste, reduce meal prep time, and help us use our freezer more effectively.

    Freezing Food is about Preserving the Quality of the Food

    Oftentimes you will see the phrases “Best if used by,” “Sell by” and “Use by,” among others. It can be confusing but these dates refer to product quality and flavor and are not expiration dates. (The one consistent exception to this is infant formula. That date does mean what it says and any unused formula should be discarded after that date.)

    The next time you notice a food product whose label date has passed, check for signs of spoilage like color, consistency or texture before deciding to consume or throw away.

    Know How Long Something Can Be Refrigerated or Frozen

    Technically, if you freeze something, it should last forever. But in reality, the quality of the food diminishes the longer it is in a freezer. Here are some guides from NC State Extension and FoodSafety.gov that may help.  

    Freeze food when it is fresh

    The freezer cannot reverse time. It just stops it for a while. It is best to freeze food that is fresh or food that has just been cooked (but cooled properly).

    This is especially important for fruits and vegetables. Blanching fresh fruit and vegetables before freezing will kill enzymes that cause produce to turn brown and deteriorate.

    • Frozen vegetables will be mushier than their fresh counterparts so consider using vegetables in soups, sauces, or mixed side dishes.
    • Sauces and stocks freeze well. Making extra sauce and freezing it has definitely helped us on busy nights when there isn’t a lot of time for meal prep or dinner.    

    Do not put hot food in the freezer

    This is both a health safety issue and a food quality issue. The food danger zone is 40o to 145o. Food should not be in the temperature range for more than 2-6 hours depending on the food. Cooked foods should be cooled down to under 40o before being frozen. Bacteria can grow in this temperature danger zone and your freezer temperature can be raised if you have a lot of hot food in your freezer.

    Do not put food in the fridge to cool down immediately after cooking. Ideally, food should be left to cool down to room temperature on the stove or counter, and then transferred to the fridge to keep cooling down to 40o or below. Then food can be frozen. If the food is not cooling down quickly, you can portion out the food into smaller portions or add an ice bath to the food to cool it down.

    Label Everything

    This is one of my favorite tips from the “It’s Always Freezer Season” cookbook by Ashley Christensen and Kaitlyn Goalen. They even have a google spreadsheet with a list of everything they have in their freezer. We don’t have that much space in ours, but labeling everything has definitely helped us be more confident about the food we pull out of the freezer.  

    Labels should be easy to find whether you store your frozen foods in glass, plastic, or plastic bags. Make sure you include the date as well as a description of the food.

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