NSMC Nutrition Counseling September 2019 Meet Nutritionist Lamis Sleiman, M.S., R.D.N., L.D.N.
Eat Right to Sleep Tight A common question asked of dietitians is, “how late in the day can I eat without it impacting my sleep?" There isn’t a simple answer. The type of foods you choose and what time you eat them greatly impacts the quality and quantity of your sleep. Carefully selecting foods that promote restful sleep patterns, not only before bed but during the day, is important to your circadian rhythm, also known as the sleep/wake cycle or “internal clock”.
Born and raised in Lebanon, Lamis has extensive experience in medical nutrition therapy. She is passionate about helping her patients feel great and believes that incorporating healthy food and exercise is the first step. Lamis loves to cook, especially Mediterranean cuisine, and can help you prepare flavorful and nutritious meals.
Some recommendations of foods and snacks that contribute to a good night's rest include a cup of cherries or two slices of whole grain bread with one tablespoon of almond butter. F oods with high levels of protein contain the amino acid tryptophan which is needed to make serotonin, a neurotransmitter in the body. Serotonin induces calmness and helps your body create melatonin, a natural hormone that regulates the sleep/wake cycle.
How much sleep do you need? Most adults do best with seven to eight hours of sleep per night. Sleep deprivation can lead to an increased risk of obesity, high blood pressure, heart disease and diabetes.
Outpatient Appointments We create complete nutrition assessments and personalized nutrition plans for our patients in one-on-one counseling sessions. Call for an appointment 978.573.4444 or em ail . Learn more here >
Guidelines to late night eating and drinking There is not one single vitamin, mineral or food that is best for sleep. Rather, many that work together.
Limit liquids after 8 p.m. Consume foods adequate in B12 and B6 B12 Examples: animal proteins and B vitamin fortified grains (cereal, bread, crackers, rice and pasta). B6 Examples: animal proteins, bananas and dark green leafy vegetables.
15-gram carbohydrate-based snack before bed Examples: one cup of cherries, two slices of whole grain bread with one tablespoon of almond butter or 14 walnut haves with two tablespoons of raisins.
Limit alcohol, nicotine, spicy or high fat foods and caffeine Include daily servings of sleep promoting foods Examples: almonds, avocados, sweet potatoes, oatmeal, salmon, pistachios, watermelon, turkey, tofu, tuna and spinach.
Celebration of Autumnal Equinox and Peace Please join us and celebrate the Autumnal Equinox as we affirm peace through a simple, joyous and meditative circle and by walking a labyrinth. Free. September 21, 1-3 p.m. at the Union Hospital Atrium. Sign up >
Banana and Walnut Trail Mix Ingredients: 1/2c walnut halves 1/2c banana chips 1/4c dark chocolate covered blueberries 2 Tbsp raw pumpkin seed kernels 2 Tbsp salted or unsalted sunflower seeds 1. Combine all ingredients in small mixing bowl 2. Store in airtight container for two weeks at room temperature. Yield: 4 servings Per serving: 240 calories; 19 g fat; 5 g protein; 2 g fiber; 9 g of sugar, 14g carbohydrate; 75 mgs sodium Recipe was adapted from "Eat to Sleep" by Karmen Meyer, R.D., L.D.N.
Call for an appointment: 978.573.4444 nsmcnutrition@partners.org
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