Study Shows Fiber Curbs Appetite

New Study 👉

Healthy participants were randomly assigned to one of 3 diets:

▪️ High fiber from intact foods, like peas and carrots (~47 grams/day)

▪️ High fiber from mashed or blended foods (~47 grams/day)

▪️ Low fiber from processed foods (12.6 grams/day)

Participants on either of the high-fiber diets reported less hunger 2 hours after eating than those on the low-fiber diet.

Both high-fiber diets also triggered the release of PYY, an appetite-suppressing hormone produced in the gut.

The good news is that it didn’t matter if those high-fiber foods were mashed and blended or in their whole state!

Some ways to sneak in more fiber:

🥣 Sprinkle chia seeds or ground flax over cereal, yogurt, or salads

🍎 Leave the skins on fruits & vegetables

🥦 Include veggies with every meal

🥜 Snack on fruit and nuts

More fiber can support gut health, cholesterol levels, blood sugar, weight management, and more. And this study shows more evidence that it can keep you feeling full longer.

Like if you found this helpful ❤️

#nutritionnews #healthnews #eatmorefiber #metabolichealth #elementsnatmed

Risks of Nighttime Light (NEW STUDY)

💥 Just published in the Lancet:

Based on data from 85,000 participants in the UK Biobank tracked for 8 YEARS, this is the largest study to date to link diabetes risk to light exposure at night.

Sources of nighttime light included lamps, streetlights, and digital screens.

Participants in the top 10% of light exposure between 12:30am and 6am were 1.5 times more likely to develop diabetes than those in the dark.

Why would this be?

Light at night can disrupt the circadian rhythm, which regulates hunger cues, insulin release, and sugar metabolism around the clock.

Some ways I advise my patients to support a healthy circadian rhythm:

☀️ Sunlight on the face in the morning

☕ Keep caffeine to the first half of the day

🥣 Eat on a regular schedule

🌙 Wind-down routine at night

Sometimes simple habits make the biggest difference!

↗️ Share to your stories or your feed to spread the word!

Windred DP, Burns, AC, Rutter MK, et al. Personal light exposure patterns and incidence of type 2 diabetes: analysis of 13 million hours of light sensor data and 670,000 person-years of prospective observation. The Lancet. 2024. [link]

What’s for Lunch??

Try these for lunch! 🍎

🥣 Quinoa Salad Bowl

Toss cooked quinoa with olive oil, lemon juice, cucumbers, tomatoes, olives, chickpeas, and chicken or cheese as you please!

🌯Mediterranean Wrap

Spread some hummus on a wrap and pile in chicken, lettuce, red onions, tomatoes, and feta cheese.

🍗 Chicken Salad

Get creative by tossing leftover chicken with a bit of mayo, celery, grapes, sunflower seeds, or avocados.

🫐 Greek Yogurt Parfait

Layer greek yogurt with fresh berries, granola, and chia seeds or hemp hearts.

What do you think? Will you try one of these?

Daily Self-Care (Checklist)

What’s your list look like?

I believe everyone has different things that fill their cup, and what works for one person won’t work for everyone.

But I encourage you to be open-minded.

If you’ve never tried sticking to a morning routine (or breaks for deep breathing or an evening wind-down), how do you know you won’t love it?

Drop me a ❤️ if you found this helpful! Look below for some ideas for self-care!

#selfcareroutine #selfcaredaily #morningroutine #holisticlifestyle #elementsnatmed

Consider This Your Nudge!

Any guesses?!?

It boosts energy, relieves stress, improves mood, and protects against most chronic illnesses.

It’s something that anyone can do for free.

(okay, you’ve probably got it by now….)

It’s MOVEMENT! 💃🏃‍♀️🤸‍♀️

Whether you want to squeeze in some crunches and jumping jacks before work, desk stretches mid-morning, or a walk after lunch…

Moving your body is one of the best ways to improve and optimize your health.

Drop me a comment if you needed this nudge!