LIFESTYLE

IMPROVE YOUR SLEEP WITH FOOD!

on December 9, 2025 by PRINCE

Happy new month and happy holidays, super cool cats!

I thought to do a summarized piece on how to fix your sleep the nutrition way because lets’ face it, we could all do with a little more zzz’s than we often get. Don’t think I don’t notice the tired faces on the hallways on some mornings.

On a serious note, the National Library of Medicine tells us that the body uses sleep as an opportunity to repair muscle, grows new tissue, synthesizes proteins, and releases key hormones, thereby setting the stage for physical and mental performance the next day.

Nutrition plays an important role in your sleep cycle and sleep quality. So, lets get right into it!

Top Foods That Support Better Sleep:

Tart Cherries: Tart cherry juice contains a natural source of melatonin, the hormone that regulates your sleep-wake cycle.

Nuts & Seeds: Almonds, cashews, and pumpkin seeds are rich in magnesium, which promotes muscle relaxation and supports deeper sleep. Pumpkin seeds also supply tryptophan, which helps the body produce serotonin and melatonin. Remember to go for the unsalted option for your hearts’ sake.

Turkey: Turkey packs quite the tryptophan-punch, which helps your body produce sleep-promoting neurotransmitters.

Dairy: Dairy contains tryptophan and casein, a slow-digesting protein that supports overnight muscle repair and prevents blood sugar dips. Just do yourself a favor and choose the 2% or 1% option to avoid clogging those arteries up, while you pursue sleep.

Chamomile and Passionflower Teas: These teas contain apigenin, an antioxidant that promotes sleepiness. So, brew yourself a cup about 30 minutes before you are ready to turn in, while you read a book or watch the news, and get ready to float away.

Eggs: Eggs contain 83 mg of tryptophan per serving—about 25% of the daily recommended intake.

Quinoa: Quinoa is a high-protein, tryptophan-containing option similar to dairy, great for evening meals. Look online for ways to make this high protein, nutrient and fiber dense meal and enjoy a plate for dinner with the fam!

Fatty Fish: Aside its role in supporting the heart and preventing cardiovascular diseases, the omega-3s in tuna, mackerel, and salmon also support serotonin production and sleep quality. Try some grilled, air fried or baked fish, with some rice and a side of vegetables today, ugh, writing this is making me hungry!

Dark Chocolate: Dark chocolate contains omega-3s and antioxidants that help regulate the circadian rhythm. They are also a great aphrodisiac, for those looking to improve their bed-matics.

Now, on the flipside, here are some foods that can disrupt sleep:

Caffeine & Alcohol: Caffeine delays sleep onset, while alcohol disrupts the later stages of sleep which is important for resting the mind, solidifying short-term memory during dreaming, and rebuilding damaged tissue.

Spicy or Acidic Foods: These may cause heartburn or reflux, triggering nighttime awakenings. So, go easy on the jalapenos, salsa and enchiladas before bedtime!

High-Sugar or Ultra processed foods : Asides from being generally bad for you, fast-food, high sugar meals and beverages, and packaged foods cause blood sugar swings and acid reflux which may make it difficult to fall or stay asleep.

I hope you learned something new from this brief!

GENERAL RESEARCH LIFESTYLE MEN’S HEALTH

BISPHENOL A: WHY YOU SHOULD AVOID HEATING IN STYROPHOM AND PLASTICWARE

on December 3, 2025 by PRINCE

Hello folks!

BPA stands for bisphenol A, an industrial chemical that has been used to make certain plastics and resins since the 1950s. BPA is used to make clear, hard plastics and epoxy resins, and it is found in food containers, tableware, baby bottles and other common products. They may also be used in other consumer goods such as food cans, bottle tops, and certain water supply lines. Some dental sealants and composites also may contain BPA. Research presented at the American Diabetes Association’s 84th Scientific Sessions suggests that decreasing exposure to bisphenol A may reduce a person’s risk of developing Type 2 diabetes.

Other research has shown that BPA can seep into food or beverages from containers that are made with BPA. Exposure to BPA is a concern because of the possible health effects on the brain and prostate gland of fetuses, infants and children. It can also affect children’s behavior, causing ADHD further in their development. Additional research suggests a possible link between BPA and increased blood pressure, cancers, type 2 diabetes and cardiovascular disease.

However, the U.S. Food and Drug Administration (FDA) has said that BPA is safe at the very low levels that occur in some foods. This does not mean that you need to push your luck by adding more during the heating process.

WAYS TO AVOID BPA:

Use BPA-free products: Manufacturers are creating more and more BPA-free products. Look for products labeled as BPA-free. If a product isn’t labeled, keep in mind that some, but not all, plastics marked with recycle code 3 or 7 may contain BPA.
Avoid heat: Don’t put plastic containers in the microwave or dishwasher, because the heat may break them down over time and allow BPA to leach into foods.
Focus on fresh, whole foods: When you can, choose fresh whole fruits and vegetables.
Use alternatives: Use glass, porcelain or stainless-steel containers for hot foods and liquids instead of plastic containers.

Stay jiggy folks!

For further reading:

Type 2 diabetes: Drinking from plastic bottles may raise risk (medicalnewstoday.com)

GENERAL RESEARCH LIFESTYLE

LATEST RESEARCH: NON-STICK PANS AND YOUR HEALTH

on December 3, 2025 by PRINCE

Per- and polyfluoroalkyl substances (PFAS) such as Perfluorooctanoic acid (PFOA) are a class of chemicals used to make things non-stick, stain-resistant, and waterproof. Some microwave popcorn bags, fast-food wrappers, rain jackets and other consumer products use these chemicals’ slippery properties as well. Unfortunately, PFAS and their biproducts may accumulate in the human body and wreak havoc, potentially causing abnormal thyroid hormone levels, reduced immune system response, act as endocrine disruptors in males and females, and cancer. When recipes call for a non-stick pan or other non-stick cookware, try substituting it with cast iron or stainless steel. These durable alternatives serve the same purpose when used properly. There are many coatings and materials marketed as healthy alternatives to non-stick, but ceramic coated pans, cast iron and stainless steel are time-tested and proven to be safe. For cooking in the oven, ceramic or glass are good options.

These durable alternatives serve the same purpose when used properly. There are many coatings and materials marketed as healthy alternatives to non-stick but cast iron and stainless steel are time-tested and proven to be safe. If you already own non-stick cookware, consider the following while using to prevent the release of PFAS:

• Cook at medium and low temperatures and use ventilation.

• Never cook on high heat, as this may release PFAS into food from the cooking utensil.

• Use wooden cooking utensils to prevent scratching the coating of the cookware, as scratches can promote the release of PFAS.

Consider these tips to reduce the accumulation of toxic substances in your system. Stay jiggy and have a lovely holiday season!

LIFESTYLE

KEEPING IT REAL THESE HOLIDAYS

on December 3, 2025 by PRINCE

Happy Thanksgiving and Merry Christmas!

I promise that it is not my intention to ruin your thanksgiving and Christmas . However, I owe a duty to any of you who would like to keep their labs or waistlines in check over the holidays, so that you don’t have to struggle with bad health. So, if that is not your cup of coffee, please feel free to skip this.

We often arrive at the holiday meal table excited to enjoy the feast ahead. Afterward, you may feel concerned that you might overdo it. These are some tricks I teach my patients to help them feel at ease during the holidays. First, it’s permitting yourself to enjoy the foods you like because it makes it easier to avoid overeating. There is some research to support this! The more exposure and acceptance you have of those foods, the less likely you are to overeat.

Manage Cravings: Eating a healthy breakfast would keep you full and help you manage cravings throughout the day. Some breakfast ideas include Greek yogurt , berries , chia, and pumpkin seeds. You can enjoy a grain bowl with farro, chickpeas, arugula, salmon, and avocado for lunch. Each meal contains protein, fiber, and healthy fats, which will keep you full, balance your blood sugar, and manage your cravings, setting you up for success at your holiday festivities.

Eat your Vegetables and Lean Protein : The recommendation is to make half of your plate vegetables, one quarter of your plate protein, and one quarter starches or carbohydrates. Protein takes a little longer for your body to digest than carbohydrates. As a result, it helps you feel full and, when eaten with carbohydrates, can balance blood sugar levels by minimizing blood sugar spikes and crashes. This will result in stable energy post-meal (i.e., no turkey coma) and fewer cravings. If you are cooking, and if you are doing stuffing or something that’s a carb, add vegetables to it; add onion, or spinach, or kale or something. Finding the carbs and fat to add to your plate is easy, but sometimes, finding a protein source takes intentionality. To build a balanced meal, fill ¼ of your plate with protein and fill the rest with your preferred carbs, fat, and veggie sources. Now, your dish will be nutritious and satisfying. Some common protein sources in your holiday spread may include poultry, beef, pork, eggs, fish, cheese, tofu, quinoa, beans, milk, and Greek yogurt. *I strongly advise limiting deli meat such as ham due to the high content of nitrites, sodium, and other preservatives.

Manage Overindulgence: To set yourself up for success and avoid overindulging, Brown encourages you to eat small meals through the day while preparing the big meal, so you’re not too hungry when it comes time for the big Thanksgiving feast. For example, if you know your big Thanksgiving meal is 5 pm, plan a balanced breakfast around 9 am and lunch in the afternoon around 1 pm.

Walk it Off: A good rule of thumb is to eat a balanced meal every 4-5 waking hours. Depending on your health goals, staying consistent with your exercise routine might be a priority during the holidays. Movement may help regulate blood sugar levels, manage stress, and aid digestion. Some people may need to adjust their exercise routine during the holidays to accommodate traveling, being away from their local gym, and having a busier schedule than usual. A simple way to prioritize movement is to include regular walks after a meal. Light exercise can help ease feelings of fullness and bloating. Ask a friend or family member to walk with you to make it fun and social.

Finally, DON’T SWEAT IT!

The holidays are a special time of year, and you should enjoy all foods with your loved ones. Regular behaviors are more important for your health, so enjoy the holiday and don’t be too hard on yourself. Focus on being present during meal times by decreasing distractions. This will help you tune into your “fullness meter” while eating your balanced meal.

You can practice mindful eating at any holiday event, including family get-togethers or casual hangouts with friends. Engaging in mindful eating can help you enjoy your favorite holiday foods without compromising your health goals.

Conclusion:

I encourage you to get a fist-size amount of non-starchy vegetables as part of your first plate of food. Examples include sautéed greens, cauliflower mash, roasted Brussels sprouts, or spaghetti squash with basil pesto.

The fiber in these items allows your “full button” to go off. You can apply this strategy in any environment with yummy foods.

If you’re worried there won’t be a vegetable option, offer to bring a side dish. This way, you’re helping the host and bringing foods that will help you feel comfortable after eating.

Some healthy holiday recipes:

https://recipes.heart.org/en/collections/lifestyles/holiday

https://lexiscleankitchen.com/clean-eating-recipes-holidays

https://eatingwell.com/recipes/17938/holidays-occasions/christmas