Sleep and Nutrition: What’s The Connection? There are several theories about how and why sleep length and quality can influence what and how much we eat. It could be that we seek reward and comfort from food when we feel poorly, as we do after an interrupted night’s sleep. Or it could be that poor sleep may impact our taste perceptions, leading us to seek out hyper-palatable (but ultimately, unhealthy) foods for a quick energy hit. Though we don’t fully understand this connection, studies have shown that there is a correlation between poor or inadequate sleep and unhealthy eating choices. Evidence suggests that poor sleep can interfere with the balance of certain hormones (like leptin and ghrelin), resulting in increased feelings of hunger throughout the day, even after meals. This hormonal imbalance, resulting from poor sleep can also influence other health behaviors, like reduced physical activity, impaired decision making, and low tolerance for daily frustrations. So while we don’t know exactly why sleep is so important for these functions, we do know that it is! But just as poor sleep quality can affect dietary choices negatively, good sleep quality can promote better food choices. This is because good sleep reduces the likelihood that we will experience those physiological and psychological barriers that can tempt us to make quick, unhealthy food choices. After a good night’s sleep, we may be more likely to meal plan, cook home made meals rather that eat out or grab an unhealthy snack, and to generally be more mindful about what we are eating. So when we think about making healthier eating choices, we should also consider the ways in which our sleep may be helping or hurting us in achieving our dietary goals! Tips For Improving Sleep Quality and Duration: Maintain a regular sleep schedule (+/- 20 minutes) every night, including weekends. Avoid artificial light in bed - avoid watching TV, or using your phone or your computer. Aim for a quiet, dark, and comfortable space to sleep in. Develop a calming routine before bed, like listening to calming music or having a warm cup of non-caffeinated tea. Avoid caffeinated beverages after lunch time. Avoid substances like cigarettes, alcohol or over-the-counter Whole30 Chicken Ingredients 1/4 cup olive oil 2 Tbs apple cider vinegar 3 cloves of garlic 1 tsp. dry or Dijon mustard. 1 tsp. kosher salt 1/2 teaspoon freshly ground black pepper 2 lbs boneless, skinless chicken thighs (approx. 6-8 pieces) Directions Arrange a rack in the middle of the oven and heat to 425° Place the olive oil, vinegar, garlic, mustard, salt, and pepper in a mini chopper or food processor. Process continuously until thick and creamy, about 30 seconds. Transfer to a large bowl. Add the chicken thighs and mix well to coat. Transfer the chicken to a rimmed baking sheet and arrange in a single layer. Roast until the chicken is lightly browned and registers an internal temperature of 165°F, 20 to 25 minutes. This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program.. The Food and Thought Program works to promote awareness and provide short term counselling around the important link between nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program at 781-599-0110. Sources for this month’s newsletter: https://www.foodandmoodcentre.com.au/2024/09/does-my-sleep-affect-what-i-eat/; https://www.research.deakin.edu.au/fmc/wp-content/uploads/sites/16/2026/02/Sleep-Hygeine-MH-Consumer-Guides.pdf; https://www.thekitchn.com/whole30-chicken-265164
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GLSS and Phoenix Food Hub are excited to announce this summer's Farmer's Market Coupon Distribution Day! FREE $25 Farmer’s Market Coupons will be distributed: When: Thursday, July 23, 2026 9 a.m. to 12 p.m. Where: Phoenix Food Hub/Greater Lynn Senior Services 8 Silsbee Street, Lynn Who: Must be 60 years or older, Lynn residents with low income . Please bring your ID. Limit one booklet per person. Booklets contain five $5 coupons. Coupons can be used at the Lynn Farmer's Market and at over 40 other markets and farm stands throughout the North Shore. Coupons will be distributed on a first-come, first-serve basis. If you have questions about coupon distribution, please call Greater Lynn Senior Services at (781) 599-0110
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Mental Health Across the Lifespan: Nutritional Needs by Age
Eat The Rainbow Choosing the right foods to focus on for healthy eating can be confusing. There are so many mixed messages and misinformation all around us. Sometimes having a “rule of thumb” can help. The phrase, “Eat The Rainbow” is a good one to remember! By focusing on eating brightly colored fruits, vegetables, nuts and legumes. you will be feeding your body important nutrients for physical and mental wellness! That’s because different-colored plants are linked to higher levels of specific nutrients and health benefits. Foods that contain anti-oxidant and anti-inflammatory properties are especially good for brain and cognitive health. Red - Anti-inflammatory, antioxidant. May lower the risk of heart disease and certain cancers. Orange and Yellow - Anti-inflammatory, antioxidant. Supports eye health, may help lower the risk of heart disease and cancer. Green - Anti-inflammatory, antioxidant. May lower the risk of cancer and heart disease. Blue and Purple - Anti-inflammatory, antioxidant. May help improve brain function. May help lower risk of heart disease, and certain cancers. Dark Red - Anti-inflammatory, antioxidant. May help support athletic performance through increased oxygen uptake. May help lower the risk of high blood pressure, heart disease and certain cancers. Brown and White - Anti-inflammatory, antioxidant. May help lower risk of heart, colon cancer and other cancers. Whole Food Recipe of the Month: Rainbow Frittata Ingredients: Nonstick cooking spray ¼ cup 1/2-inch pieces sweet potato ¼ cup 1/2-inch pieces yellow pepper ¼ cup coarsely chopped fresh broccoli 8 omega-3 enriched eggs 1 teaspoon snipped fresh basil ½ teaspoon snipped fresh thyme ⅛ teaspoon salt ⅛ teaspoon cracked black pepper 1 avocado, halved, seeded, peeled and thinly sliced 5 ½ cups grape or cherry tomatoes, halved Sriracha sauce (optional) Directions: 1. Preheat oven to 350 F. Coat an ovenproof 10-inch nonstick skillet with cooking spray. Add sweet potato, sweet pepper and broccoli; cook and stir over medium 5 to 7 minutes or until tender. 2. In a medium bowl whisk together eggs, basil, thyme, salt and black pepper. Pour mixture over vegetables in skillet. Cook, without stirring, until mixture begins to set on bottom and around edges. Using a spatula, lift egg mixture so uncooked portion flows underneath. 3. Transfer skillet to oven; cook 5 minutes or until egg mixture is set. Remove from oven. Let stand 2 minutes. Top servings with avocado and tomatoes. Drizzle with sriracha if using. https://www.eatingwell.com/gallery/12297/insta-worthy-rainbow-recipes/