Nighttime appetite + A Summer Salad Recipe Book - This Weeks BOLD Nutrition Newsletter
Do you ever feel like you reach the end of the day and your hunger for all the food just cannot be satisfied? Many of my clients struggle with over-snacking and overindulging at nighttime, and while enjoying treats and food in the evening is never wrong, it's not uncommon to feel out of control around food once the sun goes down. A 2022 study by Ruddick-Collins et al. found that participants who front-loaded their daily calories (aka, ate a big breakfast) showed better appetite control in the evening than those who consumed most of their daily calories at night. This study was in the context of a calorie-restricted diet, so all participants were under-eating, but the breakfast group reported less hunger at night. Source
If you know me, you know how big of a proponent I am for breakfast. Feeling out of control around food due to hunger and increased appetite can feel very defeating, and nighttime hours can be challenging when filled with guilt, shame, and stress around food. So I have two tips for you this week: The first one is to eat breakfast! Don't skimp. Eat a big, satisfying breakfast. The second tip is to reduce the shame around night snacking while setting yourself up for success with hardy, filling, and satisfying foods. Eat a proper dinner, and have a snack after dinner/before bed (because eating after dinner, despite what the diet books say, is perfectly healthy!). Depriving yourself of food only makes you want food more. Be consistent with both of these things, and I guarantee, in time, you'll feel at peace with food at night :)
Summer is HERE in Los Angeles. That hot weather I had forgotten about during all these cold, rainy months has finally returned. My shoulders are sunburned, and it officially feels like summer.
To celebrate, I have a recipe book, free for you to download, chock-full of 40 AMAZING summer salads (yes, 40!). (I personally have my eyes on the Grilled Cherry Salad with Goat Cheese)! YUM!
If you're not a salad person, I recommend you download this recipe book because you might just find something to change your mind!
Download the Summer Salad Collection Recipe Book HERE
- This week on the blog: I'm talking all about electrolyte drinks. I cover everything you need to know about choosing the best electrolyte supplement and provide many examples/suggestions. Your future sweaty and/or dehydrated self will thank you for reading it ;)
- I have nutrition coaching openings available for starting in August! If you or anyone you know would like personalized, 1:1 nutrition coaching, send them my way! I help clients establish healthy habits, a positive mindset, and optimal nutrition and health. More info about nutrition coaching is here: kellifoerster.com/nutritionservices
Have any topics you'd like me to cover in my newsletter or blog? Please respond to this email and let me know! I love hearing from you!
Until next week,