5 Ways to Kick Late Night Eating Habits

How to Kick Late Night Eating Habits

Late Night Snacking

In an article by Ellie Krieger in the Union Tribune, San Diego, CA on March 14, 2017 she tells us that in January five Washington Post staffers embarked on a 30 day diet challenge & wrote about their experiences on a weekly basis.

Ellie had the role of interviewing each of them so she could lend her perspective as a nutritionist. She tells us that one clear pattern emerged right from the start.
i.e. most of the staffers said they struggled with nighttime eating.

Yes, according to a new scientific statement by the American Heart Association published in the Journal Circulation, very few of us eat the standard three meals a day anymore. What happens now is that we skip meals  – apparently 20-30% of U.S. adults don’t eat breakfast, snacking more often and eat around the clock.

The downside of late night eating go beyond our choice of food at that time, which is often ultra processed sugar and/or salt laden foods that we tend to munch on after dinner, while watching TV, a movie, playing with the kids or just hanging out. Actually the time that we’re eating, is also a major issue.

Fortunately, the staffers on the 30 day diet challenge realized that they had the ability to change the late night eating habit. Here’s 5 ways they used to reset their eating patterns, with some additional tips from Ellie.

1.Eat regular meals
Not eating enough during the day can set the stage for nighttime binging. Flip this pattern and give yourself a fighting chance for success after sundown by eating regular meals & snacks throughout the day. Plan meals ahead of time.

2.Pick a cut off time
About 8 or 9 pm works for most people, but you can choose whatever time is best for you. Ideally. it ought be about 3 hours before bedtime, giving you enough time to digest your dinner, but not so long that you are likely to get hungry again before going to sleep.

3.Wait and re-evaluate
If you are craving food at night, instead of impulsively raiding the fridge, take a 15 minute pause. Check in with how you are feeling & ask yourself whether you are really hungry or whether perhaps there is another way to find satisfaction.A relaxing bath, brisk walk or cup of tea may be a good substitute and do the trick.

4.Plan an evening snack
If you tend to eat dinner early, or your evening meal is on the light side and you regularly find yourself hungry at night, plan a small healthy snack to eat between dinner and bedtime. Maybe some fruit & yogurt, a cup of soup or avocado toast. The idea is to strategically snack so that you manage your hunger rather than let your appetite leave you open to and more likely to randomly be munching.

5.Set some ground rules.
Its almost like a national pastime to be eating out of a bag or carton at the same time as sitting on the sofa watching TV but its a scene that creates a perfect storm. Try to stop doing that unconsciously.

You can do it!

Prebiotics and Probiotics, the Perfect Couple.

Prebiotics and Probiotics are undoubtedly the Perfect Couple.

Let me tell you why I say that Prebiotics and Probiotics are the perfect couple. They really do go hand in hand to help keep your digestive system functioning optimally.

We know that probiotic foods are very importantt to keep our gut healthy. What we didn’t know until recently, was how important it was to be incorporating prebiotics as well. They help feed our probiotics. By combining them together, we can accomplish better results. Our western diets, generally don’t include prebiotics every day.

When we don’t include prebiotics, unfortunately, this can often lead to indigestion, potential weight gain, increase in inflammation anywhere in the body and even a higher chance of developing chronic disease.

Here are the foods that have high amounts of prebiotics:

  • acacia gum (or gum arabic)
  • raw chicory root
  • raw Jerusalem artichokes
  • raw or cooked onions
  • raw leeks
  • raw garlic
  • raw dandelion greens
  • raw jicama

What Are Prebiotics?

Prebiotic is soluble fiber that is actually not digested. They are like high fiber foods in that pass through the upper part of the digestive tract and stay undigested because humans aren’t able to break them down. So they pass through the small intestine, undigested and then they reach the colon. This is where they’re fermented by microbiota found naturally in the gut.

Initially, prebiotics weren’t regarded as fiber compounds. However, our recent research has shown us that these compounds act in exactly the same way as other forms of fiber. Now we know that galactans, are one of the most effective forms of prebiotics that are fermented by anaerobic bacteria in the large intestine.

Why is it best to take Prebiotics and Probiotics to Optimize Gut Health?

We have known about the benefits of probiotics for meany years now. However, fermented foods like kimchi, kombucha and sauerkraut, which are great sources of prebiotics, are still not known to the population at large.

The role of fiber in many plants are very important for the absorption of nutrients that keep the digestive tract healthy. Prebiotics, together with probiotics, open the door for heightened levels of health in general, so everyone is encouraged to include more of them in their diets. Its the prebiotics that are the nutrient ‘fertilizer’ for the beneficial, good bacteria that live in your gut.

Prebiotics work together with probiotics.

They provide the breeding ground to encourage the growth of good bacteria. This results in many positive changes to occur in both the activity and the composition of the gut.

A healthy gut is made up of a diversity of intestinal bacteria. Prebiotics provide fuel for all natural microbiota and so encourage diversity. This is the fundamentally significant characteristic of a healthy digestive tract. All “good bacteria” can flouish, particularly the strains we have the most of, commonly known as lactobacillus acidophilus and Bifidus (bifidobacteria).

It’s important to understand that the health of our digestive tract influences a lot of other functions in our bodies. Probiotics and prebiotics together help to reduce overall inflammation. This means that they reduce the risk of developing any chronic disease.

Not all prebiotics are the same. PHGG – partially hyrdrolyzed guar gum, a known galactommanan, is the optimal source.

Research shows the benefits of taking galactomannans in therapeutic doses.

Reg’ Activ Is Now Being Offered at a Lower Price

Why Reg’ Activ Probiotics?

Reg´Activ Probiotic products contain the revolutionary probiotic strain Lactobacillus Fermentum ME-3 that is able to produce the super antioxidant, Glutathione. 

Why is Glutathione so important?

  • Glutathione is critical for antioxidant defense and detox
  • It reduces free radicals

We all make glutathione naturally but it’s often depleted because of:

  • environmental stress
  • poor diet
  • drinking alcohol
  • taking prescription drugs
  • taking pain relievers like acetaminophen

Even in healthy individuals, the body begins to produce less glutathione as it ages.
After the age of 20 glutathione declines at about 1% per year.

This ME-3 strain is a relatively ‘newly discovered’ probiotic strain. It is now patented for it’s special ability to boost glutathione levels. It is a multi-tasking probiotic strain.

The glutathione-boosting aspect is not typical of most probiotics.

ME-3 raises glutathione naturally and intracellulary.

Reg Activ Probiotics

There are 3 different formulas to choose from:

  • One is for heart health,
  • another for immune function and
  • another for liver and detoxification.

Researchers have linked glutathione deficiency to a range of disorders, including liver disease, cystic fibrosis,Alzheimer’s, Parkinson’s, cancer, heart attack, stroke and diabetes.

More about the Lactobacillus Fermentum ME-3 Strain:

In 1995, award-winning microbiologist Marika Mikelsaar, MD, PhD and her team of research scientists at the University of Tartu, Estonia isolated a unique probiotic strain. 

Marika Mikelsaar, MD, PhD
Photo By Courtesy of Essential Formulas Inc

They found this strain present in the children of Estonia who had the most balanced immune systems. Since this discovery Dr. Mikelsaar has been dedicated to researching the benefits of this strain further. 

The most important of all her findings was that this strain, Lactobacillus Fermentum ME-3, was able to help our bodies naturally produce glutathione. 

In continued studies by Mikelsaar, a number of other benefits have been found:

  • Strengthens the immune system
  • Acts as an antimicrobial agent
  • Supresses pathogenic food contaminants such as Salmonella, Shigella and Staphylococcus
  • Reduces urinary tract infections caused by E. coli.
  • Increases antioxidative activity of the blood
  • Defends against oxidative stress

Select which formula is best for your needs.


Digestive Enzymes are Important

Most people will benefit from supplementing their diet with digestive enzymes. Some of the immediate benefits you’ll notice are regular bowel movements, decreased gas, speedier emptying of the stomach, feeling less full after meals.

Enzymes are found naturally in raw fruits and vegetables. Once they are cooked or processed the enzymes are lost.

How Can You Get More Digestive Enzymes?

  •  Eat raw food
  •  Supplement with digestive enzymes before each meal
  •  Supplement with proteolytic digestive enzymes on an empty stomach

6 More Reasons to Supplement with Digestive Enzymes

  • Increase the amount of nutrients your body can utilize
  • Help break down your food to be utilized by your good gut bacteria.
  • Give your overworked, weary digestive processes a vacation so it can rest and rebuild
  • Strengthens weakened digestion caused by a less than perfect diet, eating processed foods and stress of a modern lifestyle.
  • Combat the decline of our enzymes which occurs naturally in aging. Our digestive enzymes drop to about 50% starting as early as age 30.
  • Helps the immune system control pathogens and parasites by reducing bacteria and improving circulation
  • Back in 2004, research from the National Enzyme Company showed that taking supplements of enzymes improves digestion.

Here’s what’s really strange:

The study found that availability of glucose increased 400% in the healthy digestive system mode, and 700% in a model for impaired digestion.

Interesting, eh?

The findings provided scientific confirmation for what we only previously suspected from patients telling us:

Healthy Lifestyles

Health Lifestyles ImageDr Julie Schourup M.D. makes these healthy lifestyle suggestions to her patients.

She says that health issues can be eliminated with attention to a few basic healthy principles:

Here are her Healthy Lifestyle Suggestions.

Eat Healthy

  • Eat all the fresh fruits and vegetables desired
  • Eat 1 portion protein/mead; 1 portion = the size of your palm; best proteins are beans, lentils, fish, fowl
  • Eat 1 portion carbohydrate/meal; 1 portion = I tortilla OR I slice bread OR 1 cup cooked rice/noodles/grains OR 1 potato! Whole grains are best.
  • Eat only 3 tbsp fat /day or less
  • Avoid canned, packaged, pre-prepared meals, sodas, junk food, fast food
  • Drink caffeine/alcohol products moderately
  • Drink at least 2 Litres water/day
  • Colored foods are preferable to white foods; i.e. brown rice/bread is more nutritious than white rice/bread, sweet potato/yam is more nutritious than white potato
  • Eat as much variety as possible; every natural food has something to offer
    Sleep enough to feel refreshed upon awakening; this is 8 hours/night for most people

Aerobic Exercise

Aerobic Exercise at least 30 minutes + 5 min warm-up + 5 min warm-down, minimum of 3 times/week

Do not smoke and avoid nicotine

Manage Stress

Learn to de-stress /calm yourself in healthy ways; i.e. yoga, meditation, exercise, family time, take vacations, travel, relaxation exercises, acupuncture, massage, biofeedback, play music, spend time in nature…..