Does Eating at Night Really Cause Weight Gain?

At some point you have probably either heard or read that eating at night will cause weight gain. I used to believe that and I've known numerous people that refuse to eat after 7 p.m. in the evening because they are positive that they will gain weight as a result. 

The truth is, this is just a myth. 

It's not when you eat that matters, but what you eat and how many calories you consume throughout the day. The article, "Is Eating Late at Night Bad For Your Health?" states that long as you make healthy food choices and don't go over your recommended calorie intake, eating at night is really just fine. 

"Eating at night becomes more of a problem if you overeat or choose foods that are high in calories, fat, sodium, or sugar." The article actually suggests that consuming a "carbohydrate-rich" snack might help you sleep better at night. For more information, read the full article by clicking the title above.

If you are interested in learning more but would rather watch a video instead of read an article, check out this short YouTube video.

For me, it can be hard not to overeat in the evenings. Sometimes all I want is a big bowl of ice cream while I watch my favorite show on TV. I have to stop and remind myself that it's really not worth it. Of course, you can't be perfect all the time. I occasionally do indulge in something unhealthy. But most of the time I decide on a healthier option, such as an apple with peanut butter. That has recently become my favorite evening snack. 

I hope this post has helped you finally learn the truth behind the myth of late-night snacking! 

Visit a Nutritionist!

If you're thinking about making a big change in your diet, it might be smart to start out by making an appointment with a nutritionist to ensure you head down the right path. According to an article from the eHow website, "Nutritionists are responsible for helping people increase their physical and mental health through foods or special diets. They have extensive knowledge about nutrition, how it impacts people, and how it can prevent or treat certain illnesses." They are trained in this field, so you can trust them to know how to help you!

 Even if you're just interested in learning more about how to treat your body right by eating the proper foods, it could be worth it to make a visit! For more information, read the full article. "What Does a Nutritionist Do?"


To help you get started, here  is a Google Map of all of the Nutritionists here in Topeka, Kansas.

View Larger Map

Yes, Dark Chocolate Is Healthy For You!

Before I get too far into creating a ton of nutrition posts that say to stay away from sweet and sugary foods, I thought I would share something that might get you excited to learn about how to eat healthier! This post is especially targeted toward all of you chocolate lovers out there.

I absolutely love chocolate, and was pleasantly surprised when I learned that eating dark chocolate actually comes with many long lasting health benefits. Keep in mind that this specifically pertains to dark chocolate, not milk or white chocolate. 

Photo Courtesy Of:
http://www.antioxidants-4-life.com/darkchocolate.html 

One of the biggest benefits of dark chocolate is that it is good for your heart and can help lower your blood pressure. According to the article, "6 Health Benefits of Dark Chocolate," it is also good for your brain, can help control your blood sugar levels, is packed rich antioxidants (see photo to the left), and contains many vitamins and minerals. For a full list of these benefits and explanations, read the full article from the FitDay website by clicking on the name of the article above.

"Dark Chocolate is Healthy Chocolate," an article from WebMD, is another great source of information. It shares the benefits and also explains the studies behind them. 

Another important piece of information to point out is that it is not a good idea to start eating a lot of dark chocolate in place of other healthy foods. Yes, dark chocolate has many health benefits, but it is also high in fat, calories and sugar. How much is too much? According to a study published in the European Heart Journal and reported on CBS News, about 6 grams of dark chocolate a day is enough to be able to experience the benefits. That is about the size of one square of  a chocolate bar. So yes, enjoy your dark chocolate. :) But do so in moderation. For more information regarding the healthy amount of dark chocolate to eat, read this article, "How Much Dark Chocolate Should You Really Be Eating?" 

Photo Courtesy Of: 
http://www.dovechocolate.com/Product/detail?p_id=16 

My favorite kind of dark chocolate is Dove Dark Chocolate, specifically the Raspberry and Dark Chocolate Swirl. You can buy all Dove Chocolate in bars or in bags with individually wrapped miniature squares. I currently have a bag of them in my apartment, and I do eat about one square every day or every other day. Dove also has other dark chocolate flavors including regular Silky Smooth Dark Chocolate, Dark Chocolate Almond, and 71% Cocoa Dark Chocolate. Check out their website for more information! http://www.dovechocolate.com/Home

You might already have your favorite brand of dark chocolate, but if haven't yet tried Dove, I would definitely recommend it! 

I hope this gets you excited to learn more about nutrition. Eating healthy can be fun! :)

The Importance of Eating Breakfast

At some point in your life you have probably heard someone say that "breakfast is the most important meal of the day." But you may not know if or why this is true. The WebMD article, "The Many Benefits of Breakfast," is an excellent and reliable source for learning about why eating a nutritious breakfast each and every day is vital to maintaining a healthy lifestyle. According to the article, "Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance." 

The article also provides very helpful tips on the kinds of food you should eat for breakfast, and why it is best to stay away from things like sugary donuts and calorie packed bagels. Breakfasts that include proteins, fruits, vegetables, low-fat dairy products, or whole grains are much better options. 

For a full list of benefits and a detailed explanation of the importance of eating a nutritious breakfast, read the entire article. "The Many Benefits of Breakfast"

I personally like to start off my day with a bowl of oatmeal each morning. My recipe includes....

1/2 cup Quaker's Old Fashioned 100% Whole Grain Oatmeal 

1/4 cup Blueberries

1/4 cup Pecans (unsalted)

1/2 cup Skim milk 

Add 1/2 cup of water to the oatmeal and warm in microwave for about 1 minute before adding the other ingredients. 

Calorie Count: 260 

This recipe includes fiber, protein, whole grains, dairy, and fruit. It is a very nutritious way to begin any day! I have experienced many of the benefits of eating breakfast. It makes me happier and healthier, and I feel good knowing that I'm doing something great for my body. 

Here are three other online sources with great information that you might find helpful! 

"Should You Eat Breakfast, Even When You're Not Hungry?" Source: EatingWell Website

"The Importance of Eating Breakfast" Source: Everyday Health Website

"Easy, Healthy Breakfasts Under 300 Calories" Source: Fitness Magazine Website

Let's Get This Mission Started!

Hey Everyone!

Welcome to "Nutrition Mission!" My name is Emily Juhnke and I'm a sophomore at Washburn University this year. Being a Health Communications major, nutrition is extremely important to me and it is something that I pay attention to on a daily basis. This blog will be full of tips and information to help you improve your health and eating habits. Whether you are trying to lose weight, want to learn about how the foods you eat can impact your body, or are just interested in becoming a healthier person overall, I'm hoping that this blog will help put you on a path towards achieving your goals. 

Examples of topics that I plan to cover include the importance of breakfast, making healthy choices when eating out, foods that help boost your metabolism, how to read nutrition labels, late-night eating, and many more. I'm excited to get started, and I hope to make this a fun learning experience. Healthy eating doesn't have to be boring! I'll probably be teaching myself some new things along the way as well! Please feel free to leave any comments or suggestions you may have. 

I'll end this first post with one of my favorite quotes about healthy eating. 

"Those who think they have no time for healthy eating, will sooner or later have to find time for illness." - Edward Stanley 

Photo Courtesy Of  http://janiebehr.com/healthy-eating-sleeping-lifestyle/