FUEL YOUR WEEK: 11/16/2021
Food is Fuel NYC brings you the latest, each week, a variety of nutrition topics to prioritize your lifestyle, new recipes to bring to your table, the latest snacks to fuel the day, and motivation to keep you moving toward your goals.
Check out the social media comment of the week below - it may have been you!
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NUTRITION IN FOCUS
Sleep
If you’re hoping to improve your sleep, there’s many things to discuss:
🌡environment (room temp, light, etc)
📺 habits (bedtime routine, turning off screens, etc)
🍲 of course, food choices.
Including one food, in one particular evening isn’t going to knock you out like Sleeping Beauty, but over time, regularly including certain ones has been found to improve sleep quality.
Melatonin, serotonin, and tryptophan are just a few hormones and amino acids, respectively, that support optimal sleep. Knowing what foods contain or work synergistically to others can support for restful sleep:
🍒 Tart cherry juice: supplementing your day with 8 ounces two times a day increased levels of melatonin and improved sleep duration and quality. You can choose to drink it or eat about 3-4 ounces of tart cherries.
🐟 Omega 3: Serotonin levels in the brain are responsible for the regulation of mood, sleep and appetite as well as a number of other brain functions. Consuming fish 3x/week supported higher serotonin levels in the brain.
🍚 Rice: this high glycemic food was found to promote transport of tryptophan, in foods like turkey and even fish, to the brain. One Japanese study found that individuals who ate rice more often during the week vs bread or noodles reported better sleep.
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RECIPE of THE WEEK
Chicken and Apples with Brussels Sprouts
Simple, seasonal, delicious, and not a lot to clean up - that’s how I’m choosing most recipes. Of course we want a protein and fiber forward dish as well. I love to choose to cook food for my family, so definitely multiple portions, but it also gives me an opportunity to save on food prep during the week.
This will take you about 30 minutes to cook and gives you about four portions. You have to try it.
Ingredients
1.5 lb boneless chicken thighs (use breasts for leaner option)
2 tsp chopped fresh thyme
Kosher salt and black pepper
1 tbsp olive oil
1 (12 oz) package of shredded Brussels sprouts
1 sliced apple
½ sliced red onion
1 chopped garlic clove
2 tbsp white balsamic vinegar
2 tsp brown sugar
Preparation:
1. Season chicken thighs with fresh thyme, and kosher salt and black pepper. Cook in canola oil in a large skillet over medium-high heat until cooked through, 4 to 5 minutes per side; transfer to a plate.
2. Add shredded Brussels sprouts, apple, red onion, and garlic clove to skillet. Cook, tossing, until Brussels sprouts are wilted and onion has softened, 5 to 6 minutes. Stir in white balsamic vinegar and brown sugar. Season with kosher salt and black pepper.
3. Return chicken to pan and then serve!
Cook and share your flavors with us on Instagram @foodisfuelNYC
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SNACK of THE WEEK
Wild Planet - Ready to Eat
Price: at just about $5 ✅
Portability: so so simple!✅
Protein: AWESOME! 18-20 grams ✅
Fiber: BOOM! Great amount at 4-8 grams✅
Volume: satisfying and filling, the best combo✅
Taste: Sloane not a fan (womp, womp), but Dad loves it!!👍 ✅