Nutrition – Page 18 – The A.L.I.V.E. Experience

Why Food Keeps You In Pain

If you’ve been reading this blog for some time, it should be pretty clear by now that food can cause disease or heal your body from pretty much anything you throw at it.

Today, I’ll be talking to the millions of people who are in constant pain.

In the US, that’s a whopping 100 million people — roughly a third of the entire population — who are suffering from chronic pain… (1)

Pretty. Bad. Statistics.

Do You Even Know Where Pain Comes From?

If you live in North America, chances are that you’re stuck in this health system where docs have about 15 minutes to assess what your problem is, and then prescribe you something to help you out.

But when was the last time someone took time to tell you exactly what the cause of your pain?

It’s not like docs don’t want to help you. But their reality is that they get so little time with patients that it’s pretty hard to find out what your exact problem is in a matter of minutes.

Let me help you with this pain 101 class.

There are 3 types of injuries that cause pain:

1) Serious injury: that’s when you hit your foot on the corner of your bed and lay down in a fetal position afterwards, or any kind of other intense, one-time injury like a muscle tear, torn ligament or even broken bone.

2) Overuse injury: that’s when you do the same thing for hours, and end up feeling pain because of the stress it caused to your joints, ligaments or muscles. The classic example is computer work that gives you wrist pain, or jogging that can make your knees swell.

3) Dietary injury: that’s the one injury that people rarely talk about. That’s when certain foods cause chronic inflammation inside your body, and put you in a state of chronic pain. (2)

30-Second Inflammation Crash Course

I’ll keep this very short and to the point. Here’s what you need to know about the inflammation that’s a normal consequence of injuries.

Normal inflammation:

You experience one of the above injuries
Your body is signaled to send specialized cells to the injured area and cause inflammation
Inflammation causes that redness, heat and other classic symptoms
This environment helps you heal faster and ward off disease
You heal, and then inflammation decreases
Conclusion: inflammation is GOOD and ESSENTIAL

Chronic inflammation:

You have a repetitive injury
That causes inflammation
The repetitive injury keeps your body in a constant inflamed state
The inflammation gets out of hand and your immune system gets triggered
You never really heal because of the repetitive stress, and feel pain all the time
The pain and inflammation never decrease and stick around forever
Conclusion: too much inflammation is BAD

Your Gut May Be Leaking As You’re Reading This…

Sounds gross, I know.

But the truth is that most people intestinal linings are damaged by their food choices and a ton of other factors that screw up your gut like…

Chlorine in water
Sugar
Artificial sweeteners
Pesticides
GMOs (potentially)
Etc.

As it becomes irritated with this constant flow of offenders, your gut lining’s cell walls become spaced out and allow food particles to pass through to your blood along with the essential nutrients you’re absorbing. That’s called “leaky gut”.

It causes a cascade of bad consequences:

Your immune system starts attacking food particles, which causes food allergies, intolerances or sensitivities
The inflammation gets out of hand, and won’t go away until you stop feeding it
The more of these allergenic foods you eat, the more allergic you become – a never-ending spiral that usually just gets worse over time

That’s why I’ve been repeating over and over that health starts in your gut.

Even if leaky gut is still a controversial condition that’s not “officially” recognized in most of the medical community, it’s very real.

Once your gut is leaky, even healthy foods may start to…

Trigger your immune system
Which leads to more inflammation
Which leads to more PAIN

On top of the constant pain a dietary injury causes, your hormones are directly affected.

Serotonin: 95% is produced in your gut. Reduction of your serotonin means impaired mood, mental focus, and sleep cycle quality, but also reduction of your growth hormone (GH).

Growth hormone: your leaky gut contributes to the reduction of this key hormone, which means bad carb tolerance (you store carbs as fat very easily), and reduced ability to burn fat and build muscle.

Should You Just Pop A Pill?

Pills might be useful short term if you suffer from a serious injury, but taking even the so-called “harmless” pain pills like ibuprofen may screw you up pretty good over the long term.

Ibuprofen is known to impair a function of your intestine, which could in fact INCREASE your inflammation. (3)

In another study, 800 milligrams (a fairly common prescription dose) of ibuprofen before exercise was enough to cause exercise-induced small intestinal injury, worsening gut barrier damage. (4)

NB: Wait, it gets even worse. Studies have shown that even intense exercise can cause short-term small intestinal injury and gut barrier dysfunction. (5)

That doesn’t mean that you should stop exercising, but that’s just another factor that’s keeping you in pain.

The Top 4 Pain-Causing Foods

Pretty much all foods can contribute to your dietary injury and pain.

But certain foods are known to be a problem for most people.

1) Milk and dairy products

Like I’ve said in my “Is Milk Healthy or Not?” article, about 60% of all adults can’t digest milk properly because they lack the enzyme to do so. (6)

That’s just one of the many reasons that people report a better health and less pain after either reducing or eliminating pasteurised dairy from their diet.

It’s no wonder that milk is one of the most common allergens around.

2) Gluten-containing grains

Going “gluten-free” is NOT a fad.

Between 10 and 60% of the population is intolerant to gluten, depending on what expert you listen to. (7)

The problem is – only one in 80 gluten-intolerant people will ever be diagnosed. (8)

That’s why a lot of professional athletes like cyclists found that a gluten-free diet improved performance through better sleep and faster recovery times. (9)

Removing gluten-containing grains (wheat, barley, bulgar, couscous, kamut, rye, spelt, triticale) from your diet for a while and putting them back will help you figure out if gluten is a problem for you.

3) Sugar

Sugar is terrible on all aspects of your health.

Natural sugars like honey are OK and even beneficial in small quantities — about 1-3 tsp. per day — but remember that they can still screw up your gut and make your entire body inflamed if you consume too much.

4) Foods you’re allergic to

You can develop allergies or intolerances to pretty much any food if your digestive system is screwed up.

Make sure you get tested for allergies if you think that’s your case, but also be aware of how you feel after eating certain foods.

Conclusion

Food can either heal you or cause you pain.

What is terrible about this food/pain relationship is that even very healthy foods can contribute to your pain if you developed specific allergies or intolerance to them.

If you’re one of the dozens of millions of people who suffer from constant pain, here’s what I recommend you do for the next two weeks:

1) Cut out all sugar, gluten and dairy from your diet for 7 days.

2) Reintroduce dairy for one day at each meal and see how you feel. If nothing goes wrong after 2-3 days, keep consuming dairy.

3) Then, reintroduce gluten containing-grains like wheat for one day at each meal and see how you feel. If nothing goes wrong after 2-3 days, keep consuming gluten.

4) If this experiment doesn’t reduce your pain at all, make sure to get tested for allergies asap.

Why Food Keeps You In Pain Read More »

An Early Merry Christmas & Early Happy New Year

Nutrition

Five Perfect Breakfast Meals

Breakfast wakes up your metabolism and tells it to start burning fat, decreasing your risk of obesity

Banana Split Smoothie

(number of Powerfoods: 3)

What you need:

1 banana

1/2 cup low-fat vanilla yogurt

1/8 cup frozen orange juice concentrate

1/2 cup 1% milk

2 teaspoons whey powder

6 ice cubes, crushed

How to prepare: Blend until smooth in blender. Makes 2 8-ounce servings.

Calories per serving: 171; Protein: 8 g; Carbs: 33 g; Fat: 2 g; Saturated fat: 1 g; Sodium: 94 mg; Fiber: 2 g

Very Berry Smoothie

(number of Powerfoods: 4)

What you need:

3/4 c instant oatmeal, nuked in water or skim milk

3/4 c skim milk

3/4 c mixed frozen berries

2 tsp whey powder

3 ice cubes, crushed

How to prepare: Blend until smooth in blender.

Makes 2 8-ounce servings

Per serving: 144 calories, 7 grams (g) protein, 27 g carbohydrates, 1 g fat (0 g saturated), 4 g fiber, 109 milligrams (mg) sodium

Breakfast Bacon Burger

(number of Powerfoods: 4)

What you need:

1 Thomas’ Honey Wheat English Muffin

1/2 teaspoon trans fat-free margarine

1 egg

1 slice low-fat American cheese

1 slice Canadian bacon

Vegetables of choice

How to prepare:

1. Split the muffin, toast it, and add margarine.

2. Break the egg in a microwavable dish, prick the yolk with a toothpick, and cover the dish with plastic wrap.

3. Microwave on high for 30 seconds. Let stand for 30 seconds. Add cheese, egg, and Canadian bacon to the muffin, then nuke for 20 seconds.

4. Add vegetables to taste.

Makes 1 serving.

Calories per serving: 300; Protein: 22 g; Carbs: 28 g; Fat: 11 g; Saturated fat: 3.5 g; Sodium: 868 mg; Fiber: 3 g

The I-Haven’t-Had-My-Coffee-Yet Sandwich

(number of Powerfoods: 3)

What you need:

1 1/2 teaspoons low-fat cream cheese

1 whole-wheat pita, halved to make 2 pockets

2 slices turkey or ham

Lettuce or green vegetable

How to prepare:

1. Spread cream cheese in the pockets of the pita.

2. Stuff with meat and vegetables.

3. Put in mouth. Chew and swallow.

Makes 1 serving.

Calories per serving: 225; Protein: 10 grams; Carbs: 42 g; Fat: 3 g; Saturated fat: 1 g; Sodium: 430 mg; Fiber: 6 g

Eggs Beneficial Breakfast Sandwich

(number of Powerfoods: 5)

What you need:

1 large whole egg

3 large egg whites

1 tsp ground flaxseed

2 slices whole-wheat bread, toasted

1 slice Canadian bacon

1 tomato, sliced, or 1 green bell pepper, sliced

How to prepare:

1. Scramble the whole egg and egg whites in a bowl.

2. Add the flaxseed to the mixture.

3. Fry it in a nonstick skillet treated with vegetable-oil spray and dump it onto the toast.

4. Add the bacon and tomato, pepper, or other vegetables of your choice.

Makes 1 serving.

Wash it all down with 8 ounces of orange juice, and make it the high-pulp kind. More fiber that way.

Per serving: 399 calories, 31 g protein, 46 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 900 mg sodium

An Early Merry Christmas & Early Happy New Year Read More »

Is Raw Milk Dangerous? (The Raw Truth)

Nutrition

Guest Post by the creator of the Truth About Fat Burning Foods, Nick “The Nutrition Nerd” Pineault

Hey, get ready because the Nutrition Nerd is back with the raw truth for you.

Just poured myself a large glass of fatty raw milk, and I’m so eager to destroy this one particular nutrition myth that I feel like I could rip my shirt and grow a yellow mustache while I’m at it. That’s how enthusiastic this stuff gets me.

Before we address all the B.S. you hear in the media about raw milk’s safety, let’s ask the question: “Why raw milk?”

George Hackenschmidt Knew The Truth…

Raw milk is not only amazing because it’ll bring you back memories of the good ol’ days (when life was as simple as eating, sleeping and staring at boobs).

It’s a nutrition powerhouse that strong men like George Hackenschmidt and Bernarr McFadden used to thrive on. (1)

CLA: Raw milk (from grass-fed cows, which is very common among raw milk farmers) contains conjugated linoleic acid (CLA), while pasteurized milk does not. (2,3)

CLA is a proven fat burner and even offers protection against cancer. You want CLA.

Minerals: Raw milk contains more manganese, copper and iron. (4)

Vitamins: Raw milk contains vitamin C that’s usually destroyed during pasteurization. It also contains vitamin B6 which is very hard to absorb when heated. (5,6)

Vitamin A in raw milk is also more bioavailable, because pasteurization destroys the beta-lactoglobulin (a heat-sensitive protein) that helps you absorb it properly.

Clearly, raw milk is superior to pasteurized milk on a nutritional standpoint.

But what I like the most about raw milk is that everyone (including me) seem to tolerate it better.

Even if there are not formal studies that “prove” that raw milk is easier to digest than pasteurized milk, the amount of anecdotal, observation proof is very solid.

As an example, the Weston A. Price Foundation conducted an informal survey of over 700 families, and determined that over 80% of those diagnosed with lactose intolerance no longer suffer from symptoms after switching to raw milk. (7)

It’s not clear what makes raw milk easier to digest, but it might have to do with the enzymes that are destroyed during pasteurization or the different antimicrobial components in it.

In the end, you’ll have to try it and make up your own. Chances are you’ll feel like a million bucks even if you’re so skinny that you need to go GOMAD.

But Is Raw Milk Safe?

If we listened to the FDA and their anti-raw milk SQUAT force, raw milk is more dangerous than heroin.

But when some really smart people – not me, but functional medicine expert Chris Kresser – look at the facts (8), it’s clear that the FDA either doesn’t know crap about mathematics, or simply have a hidden agenda to bring down raw milk producers…

Here’s the thing.

Considering the fact that raw milk is now consumed by more than 9.4 M people in the US alone (9) and that there hasn’t been a single death related to raw milk consumption since the 1980s – it seems like the raw milk scare is a big mess created by the milk industry and the media.

But what about food poisoning? Is drinking raw milk riskier than playing Russian roulette with a full barrel?

Not at all, if you believe this latest 2008 report by the CSPI (10).

It clearly shows that…

Seafood is 29X more likely to make you sick than dairy
Poultry is 15X more likely to make you sick than dairy
Eggs are 13X more likely to make you sick than dairy
Beef is 11X more likely to make you sick than dairy
Pork is 8X more likely to make you sick than dairy
Produce is 4X more likely to make you sick than dairy

Warning: You Should Stop Eating Food

If you still think that raw milk is dangerous, that’s really what you should do.

Make sure to avoid fruits, veggies, pork, beef, eggs, poultry and seafood.

Also, make sure to avoid driving your car, because you have 750 times more chance to die from a car accident (1/8,000) than to get sick drinking raw milk (1/6,000,000). (11)

That being said, if you choose to opt-out of the raw milk craze and that you happen to live in a state where it’s sold legally… enjoy the nutrition.

To avoid any possible contamination issue, make sure your raw milk is kept ice cold at all times, and that’s it’s mostly grass-fed, and even organic if possible. Your farmer can tell you that.

Now, go pour yourself a “cold one”.

Is Raw Milk Dangerous? (The Raw Truth) Read More »

How To Prevent and Treat Acne (natural solutions)

Nutrition

Eight simple steps will help most overcome their acne problems.

1. Stay away from milk. It is nature’s perfect food–but only if you are a calf.

2. Eat a low glycemic load, low sugar diet. Sugar, liquid calories, and flour products all drive up insulin and cause pimples.

3. Eat more fruits and vegetables. People who eat more veggies (containing more antioxidants and anti-inflammatory compounds) have less acne. Make sure you get your 5-9 servings of colorful fruits and vegetables every day.

4. Get more healthy anti-inflammatory fats. Make sure to get omega-3 fats (fish oil) and anti-inflammatory omega-6 fats (evening primrose oil). You will need supplements to get adequate amounts (more on that in a moment).

5. Include foods that correct acne problems. Certain foods have been linked to improvements in many of the underlying causes of acne and can help correct it. These include fish oil, turmeric, ginger, green tea, nuts, dark purple and red foods such as berries, green foods like dark green leafy vegetables, and omega 3-eggs.

6. Take acne-fighting supplements. Some supplements are critical for skin health. Antioxidant levels have been shown to be low in acne sufferers. And healthy fats can make a big difference. Here are the supplements I recommend:

Evening primrose oil: Take 1000 to 1500mg twice a day.
Zinc citrate: Take 30 mg a day.
Vitamin A: Take 25000 IU a day. Only do this for three months. Do not do this if you are pregnant.
Vitamin E (mixed tocopherols, not alpha tocopherol): Take 400 IU a day.

7. Try probiotics. Probiotics also help reduce inflammation in the gut that may be linked to acne. Taking probiotics (lactobacillus, etc.) can improve acne.

8. Avoid foods you are sensitive to. Delayed food allergies are among the most common causes of acne–foods like gluten, dairy, yeast, and eggs are common culprits and can be a problem if you have a leaky gut.

Following these simple tips will help you eliminate acne and have that glowing skin you have always dreamed of. And it’s much cheaper (and safer) than expensive medications and dermatologist visits. Improve your diet and take acne-fighting supplements and you will watch your pimples disappear.

Have you struggled with an acne or skin problem? Have you noticed any link between your skin? What seems to be a problem for you?

Why do you think we are encouraged to consume so much dairy when the risks to our health (and our skin) are so high?

What other steps have you taken to fight acne? What has worked? What hasn’t?

Please share your thoughts by leaving a comment below.

References

Written by Mark Hyman, M.D. Original post on http://www.huffingtonpost.com/dr-mark-hyman/do-milk-and-sugar-cause-a_b_822163.html

1. F. William Danby, MD, Nutrition and acne, Clinics in Dermatology (2010) 28, 598-604

2. White GM. Recent findings in the epidemiologic evidence, classification, and subtypes of acne vulgaris. J Am Acad Dermatol 39(2 Pt 3):S34-7 (1998 Aug).

3. Lello J, Pearl A, Arroll B, et al. Prevalence of acne vulgaris in Auckland senior high school students. N Z Med J 108(1004):287-9 (1995 Jul 28).

4. Venereol 21(6):806-10 (2007 Jul).

5. Wolf R, Matz H, Orion E. Acne and diet. Clin Dermatol 22(5):387-93 (2004 Sep-Oct).

6. Magin P, Pond D, Smith W, et al. A systematic review of the evidence for myths and misconceptions’ in acne management: diet, face-washing and sunlight. Fam Pract 22(1):62-70 (2005 Feb).

7. Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol 48(4):339-47 (2009 Apr).

8. Bendiner E. Disastrous trade-off: Eskimo health for white civilization, Hosp Pract 9:156-89 (1974).

9. Adebamowo CA, Spiegelman D, Danby FW, et al. High school dietary dairy intake and teenage acne. J Am Acad Dermatol 52(2):207-14 (2005 Feb).

10. Adebamowo CA, Spiegelman D, Berkey CS, et al. Milk consumption and acne in adolescent girls. Dermatol Online J 12(4):1 (2006).

11. Adebamowo CA, Spiegelman D, Berkey CS, et al. Milk consumption and acne in teenaged boys. J Am Acad Dermatol 58(5):787-93 (2008 May).

12. Hoyt G, Hickey MS, Cordain L. Dissociation of the glycaemic and insulinaemic responses to whole and skimmed milk. Br J Nutr 93(2):175-7 (2005 Feb).

13. Kaymak Y, Adisen E, Ilter N, et al. Dietary glycemic index and glucose, insulin, insulin-like growth factor-I, insulin-like growth factor binding protein 3, and leptin levels in patients with acne. J Am Acad atol 57(5):819-23 (2007 Nov). Cordain L, Lindeberg S, Hurtado M, et al. Acne vulgaris: a disease of Western civilization. Arch Dermatol 138(12):1584-90 (2002 Dec).

14. Smith RN, Mann NJ, Braue A, et al. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr 86(1):107-15 (2007 Jul).

15. Smith RN, Mann NJ, Braue A, et al. The effect of a high- protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: a randomized, investigator-masked, controlled trial. J Am Acad Dermatol 57(2):247-56 (2007 Aug).

16. Smith RN, Braue A, Varigos GA, et al. The effect of a low glycemic load diet on acne vulgaris and the fatty acid composition of skin surface triglycerides. J Dermatol Sci 50(1):41-52 (2008 Apr).

17. Zouboulis CC. Is acne vulgaris a genuine inflammatory disease? Dermatology 203(4):277-9 (2001).

18. James MJ, Gibson RA, Cleland LG. Dietary polyunsaturated fatty acids and inflammatory mediator production. Am J Clin Nutr 71(1 Suppl):343S-8S (2000 Jan).

19. Simopoulos AP. Essential fatty acids in health and chronic disease. Am J Clin Nutr 70(3 Suppl):560S-9S (1999 Sep). 26. Kaaks R, Bellati C, Venturelli E, et al. Effects of dietary intervention on IGF-I and IGF-binding proteins, and related alterations in sex steroid metabolism: the Diet and Androgens (DIANA) Randomised Trial. Eur J Clin Nutr 57(9):1079-88 (2003 Sep).

20. Fulton JE, Jr., Plewig G, Kligman AM. Effect of chocolate on acne vulgaris. Jama 210(11):2071-4 (1969 Dec 15).

21. Anderson PC. Foods as the cause of acne. Am Fam Physician 3(3):102-3 (1971 Mar).

There are various types of pimples

Whiteheads – remain under the skin and are very small.

Blackheads – clearly visible, they are black and appear on the surface of the skin. Remember that a blackhead is not caused by dirt. Scrubbing your face vigorously when you see blackheads will not help.

Papules – visible on the surface of the skin. They are small bumps, usually pink.

Pustules – clearly visible on the surface of the skin. They are red at their base and have pus at the top.

Nobules – clearly visible on the surface of the skin. They are large, solid pimples. They are painful and are embedded deep in the skin.
Cysts – clearly visible on the surface of the skin. They are large, solid pimples. They are painful and are embedded deep in the skin.

How To Prevent and Treat Acne (natural solutions) Read More »

16 Snacks That Are OK to Eat at Night

Nutrition

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Eating past 8.p.m. has been known to get a bad rap. In reality the reason you may have gained, or not been able to lose, weight probably has more to do with what you are eating and how much you are eating, rather than the time of day when you are eating it. Eating at night, if done healthily, can offer some surprising benefits. Eating the right protein at night can help you build muscle while you sleep. Eating low glycemic carbs at night can help you control blood sugar the next day and even help you regulate your appetite. Read on to find out about 16 snacks that are OK to eat at night. Some are not-so-guilty pleasures, some are great snacks to have after a light dinner and others make fantastic post-workout snacks (for those of you who work out at night).

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1. High Protein “Cake Batter”

Everyone loves cake batter — the delicious creamy and rich consistency is coveted by dieters everywhere. But this indulgence doesn’t need to be off-limits. Here is a high protein version that will satisfy the strongest late night cravings — and it packs in the protein! To make it, use 1 ½ scoops vanilla protein powder, 3 tbsp heavy cream, ½ tsp pumpkin spice. Combine in a bowl, and mix with a fork until thoroughly mixed. Add 1-2 tablespoons of water as needed to reach the desired consistency.

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2. Coconut Mango Cream

Who doesn’t like cold and creamy desserts? Unfortunately, most of standard store-bought frozen desserts are packed with calories and sugar. Here is a simple dessert that uses frozen mango and coconut milk to make a dish your friends will rave about. Combine in a blender 1 cup frozen mango pieces, ⅓ cup coconut milk, 2 tbsp hemp seeds and 2 scoops of protein powder. Blend until pudding consistency. You can add water as necessary to achieve desired consistency. This makes three,160-calorie servings.

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3. No-Bake Honey Peanut Butter Cookies

These simple to make no bake cookies contain the great flavor combination of peanut butter and chocolate along with a little hint of sweetness from honey. The addition of oats adds a punch of fiber and plant protein that makes them very satisfying. Combine the following ingredients in a bowl: 2 ½ cup rolled oats, ⅓ cup natural peanut butter, 3 tbsp honey, ½ cup dark chocolate chips. Mix thoroughly and then use a muffin tin as the mold to form the cookies. This recipe works really well with mini muffin tins as well. It makes about eight 250-calorie cookies — so one is more than enough. Tip: To cut down on calories, you can make 16 cookies instead.

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4. Dark Chocolate

Chocolate is often seen as a forbidden food — but not all chocolate is created equal. There is a big nutritional difference between your average convenience store chocolate candy and cacao-rich dark chocolate. The dark chocolate lacks the high added sugar content of traditional chocolate and instead provides you an antioxidant punch that has been shown to lower blood pressure, improve insulin sensitivity, fight inflammation and improve your mood. Next time you need to wind down at night, have an ounce of your favorite dark chocolate (70% cacao or greater).

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5. BCAA Slushy

A slushy is a classic childhood treat, but as adults we may tend to avoid these high sugar concoctions laden with questionable food dye. Here is a better, no added sugar, version that contains branched chain amino acids (BCAA), which can help decrease muscle soreness and stimulate muscle growth. Mix 10 grams of flavored BCAA powder in 4oz water until completely dissolved. Add BCAA mixture to a blender with 2 cups of ice. Blend until ice is crushed to desired consistency. Pour into a bowl and enjoy with a spoon. Watch out for brain freeze!

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6. Strawberry Banana ‘Ice Cream’

Ice cream is a great late night treat but with a half cup packing almost 200 calories, this treat becomes off-limits fast. A great alternative to traditional ice cream is to make it with frozen bananas. Mashed frozen bananas provide an ice cream-like consistency without the added sugars, fat, and calories. Here’s the simple recipe: Slice up 2 very ripe bananas and 1 cup of strawberries. Place them in the freezer until frozen. Once frozen, place strawberries and bananas in a food processor and process on high until an ice cream like consistency is achieved. If you get serious about your banana ice cream you might want to check out the Yonanas machine, a kitchen appliance designed for making banana ice cream.

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7. Pistachios

Pistachios in the shell are an excellent nighttime snack as the de-shelling process requires some work, consequently slowing down how fast you can eat them. The slower you eat, the less you will consume. Another bonus with pistachios is that you get to eat more nuts per ounce (49 nuts) than any other nut. The combination of getting to eat more and having to eat them slower makes pistachios one of the best options. In addition, nuts come with a unique nutritional package since they contain fiber, biotin, vitamin B6, thiamin, folate, unsaturated fats, and plant sterols — all of this makes them highly-nutritious as well as satisfying. If you are looking for something more, you can pair pistachios with goat cheese or a fruit, like raspberries.

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8. Not Your Average Milkshake

With the right kind of protein, you can make thick and creamy milkshakes without excessive calories and fat. The key is to add casein protein powder or a milk protein powder blend (which will contain whey and casein). The biochemical properties of casein cause it to act as a thickener. Casein has been shown to have anti-catabolic properties, helping prevent excessive muscle breakdown after an intense workout. Combine in a blender: 1 and ½ scoops of casein protein powder with 1 cup of milk, a drop or two of vanilla extract, and 4-5 ice cubes (the more ice, the thicker your shake will be). Blend on high until all the ice is chopped up. This nutrient powered milkshake packs about 40 grams of protein and ⅓ of the recommended daily intake for calcium.

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9. Chocolate Peanut Butter Cottage Cheese

The combination of chocolate and peanut butter is one of the best flavors that exists. This simple snack combines those two great flavors along with a creamy texture from cottage cheese. In addition, this great snack provides a high dose of casein protein. Casein is the slower digesting milk protein (whey being the other milk protein) which has been shown to boost recovery while you sleep when taken later at night. In a bowl, combine 2/3 cup of cottage cheese, 1 tbsp of natural peanut butter, 1/2 scoop of chocolate casein protein powder and 2 tsps of dark unsweetened chocolate powder. Mix thoroughly and enjoy.

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10. Raspberry Greek Yogurt Pops

Popsicles are a simple after dinner snack, but if you buy them at the grocery store they are essentially made up of sugar and food dye. With this simple recipe for frozen Greek yogurt pops you can do much better than this. It’s a nutritional treat with minimal prep. Greek yogurt is regular yogurt’s nutritionally superior sibling, with double the protein and half the carbs per serving. To make frozen Greek yogurt pops mash ¾ cup of raspberries in 2 cups of 2% plain Greek yogurt. Portion this mixture into Popsicle molds and place in the freezer for several hours until completely frozen.

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11. Pumpkin Seeds

The hallmark of a good nighttime snack is a food that will help fulfill a nagging craving, while at the same time help you relax, unwind, and get ready for bed. Roasted pumpkin seeds meet this challenge. One serving of pumpkin seeds contains almost 50% of your recommended intake of magnesium. Magnesium is an essential mineral that is used in over 300 reactions in your body. One key area that magnesium addresses is relaxation. Magnesium is a relaxant and high magnesium snacks are ideal for helping you unwind at night. The slight saltiness of roasted pumpkin seeds curbs your salty snack craving that is usually reserved for potato chips. Next time you want to snack on something while watching your favorite nighttime sitcom, reach for a quarter cup of roasted pumpkin seeds.

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12. Warm Milk & Honey

Warm milk has long been a sleep aid, making it a good late night snack choice if you have trouble falling asleep at night. It is interesting to note that despite people swearing by the effectiveness of a warm glass of milk in aiding in your relaxation efforts, the effect may be more psychological than physiological. It was once thought that the tryptophan in milk led to increases in the feel-good hormone serotonin. However, the additional amino acids in milk can actually prevent the tryptophan from preferentially getting into your brain. Adding honey to your warm milk will slightly boost the sugar content of your snack. This extra sugar is easily digested and can stimulate hormones that drive the formation of serotonin, making your warm milk aid in your sleep efforts from a psychological and physiological perspective.

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13. Frozen Blueberries

This is my favorite evening snack. The cold sweetness of frozen blueberries is very refreshing at the end of the day. Frozen blueberries are packed with just as many high-powered antioxidants as their fresh counterparts, because they are flash frozen at peak ripeness. Blueberries are one of the best foods that you can eat for your health. Research has shown that the nutrients in blueberries can help improve brain function and heart health. If your diet can afford the extra calories, adding 2 tbsp of cream adds to the richness and sweetness of the treat.

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14. Almonds

Nuts have been traditionally pitted as a “bad” snack food for weight loss due to their high fat content. But, a 2012 study published in the American Journal of Clinical Nutrition found that people who ate almonds lost just as much weight at 18 months compared to people that abstained from eating almonds. In addition, people who ate almonds experienced greater improvements in their total cholesterol and triglycerides — two key cardiovascular disease risk factors. Almonds are also another food that is high in magnesium. One ounce of almonds (about 1/4 cup) and can be snacked on raw, roasted, or seasoned with your favorite spice like curry or chili powder.

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15. Berries and Cream

The combination of berries and cream is a simple and satisfying dessert. By substituting full fat plain Greek yogurt for the cream, you can still enjoy a high protein version of this thick and creamy dessert. Top ½ cup of full fat plain Greek yogurt with ¼ cup blackberries and ¼ cup of raspberries.

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16. Kale Chips

Kale chips provide you a great salty crunch without the extra fat and calories you’d get with regular potato chips. Kale chips also provide vitamins K, A, C and the cancer-fighting phytochemicals called carotenoids. These are all things you don’t get from potato chips. Kale chips taste best when they are freshly-baked. The prep time is so minimal that you can easily whip up a batch while you are making dinner to enjoy them later in the evening. Pre-heat the oven to 400 degrees. Remove and discard the thick stems. Toss the kale pieces in a small amount of extra virgin olive oil, sea salt, and pepper – you can add garlic too. Spread the kale out on a baking sheet (non-insulated) and bake for 12-17 minutes or until crispy but not burnt.

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