Katina's Nutritional Coaching Corner: Time-Restricted Eating and Ordering the Best Pizza

Food in the News: Time Restricted Eating                                       

Source: New York Times Well

Time Restricted Eating (TRE) is a type of intermittent fasting (IF). Intermittent Fasting has been a regular topic in the news for its health benefits. Recent research findings indicate that it’s “not what you eat but when you eat” that seems to make the greatest difference in weight control and blood sugar regulation. The premise of TRE is to eat all your calories in a shorter time period each day, such as within an 8-12 hour window then fast for the next 12-16 hours. For example, if your first meal is at 7 a.m. then your last meal of the day should be completed by 3 pm or 7 pm.

The benefits of TRE:

• Lower levels of inflammation
• Better immunity
• Better management of blood sugar
• Better control over appetite hormones (e.g., ghrelin and leptin)
• Improved heart health
• Lower risk of some cancers
• Improved brain function and lower risk for dementia
• Better muscle recovery from workouts

**Katina’s Take-Away Message: If you are an athlete looking to drop a few pounds, this is a safe and effective strategy that doesn’t take a lot of prep work or any special drinks. Choose one day a week for TRE and use portion control during your regular meals. Do not skip breakfast. Fast for roughly 15-16 hours. As opposed to other diets that are calorie restrictive, this is a very different approach that is backed with research. TRE might not be for everyone and some people appear to do better than others. If you experience anxiety or fatigue, it might be better to go back to your normal eating routine.

The Insider’s Guide to Ordering Healthy Pizza                                 

Source: Eat This, Not That

When pizza contains the right blend of ingredients, you can get a good supply of fiber, calcium, veggies, carbs, protein, and fats. Make it a healthy family pizza night by using these guidelines to order a healthier version of pizza.

• Blot your pizza – it will save you about 10 calories per slice
• Overload your pizza with veggies to add fiber and protein
• Opt for a thin crust
• Limit meat and avoid salty meat; add-in lean proteins like grilled chicken or nitrate-free chicken sausage or lean ground beef
• Ask to have your pie sliced into 16 slices (as opposed to 8 slices)
• Skip cheese-filled or deep dish crusts
• Option: Make it yourself using a store-bought fresh crust and slicing up your favorite toppings. Go light on the cheese and top with arugula when it comes out of the oven.