Avoid Nighttime Hunger with These 7 Tricks

Do you automatically reach for a snack when watching your favorite weeknight shows? Do you often give in to cravings after you've closed down the kitchen for the night? Many people fall victim to the nighttime munchies, especially when they’re stressed or bored. The problem is, this kind of eating can easily derail your diet — even if you've eaten well the rest of the day — and lead to major weight gain. I advise people who are trying to lose weight to shut down the kitchen after dinner each night. I know that it’s often easier said than done, so here are some strategies to help you avoid nighttime hunger and keep you on track!

Clear out your cabinets and refrigerator. If you don’t have tempting foods sitting in your pantry, you can’t indulge. Even healthy foods can result in weight gain if you haven’t included them in your calorie count each day. So although a snack seems “good for you,” you may want to keep it out of the panty for a few weeks until you train yourself to nix the snacking. It will get easier, I promise!

Ask a family member or friend to keep you honest. If you get hungry after dinner, buddy up and ask someone to hold you accountable and help you stick to your diet. They can talk with you on the phone or accompany you on a walk to help distract you from cravings.

Don’t skip meals. When you don’t eat enough during the day, you will find yourself ravenous at dinnertime as your body tries to compensate for the missing calories. So be sure to eat a healthy morning and afternoon meal, plus a nutritious light snack.

Slow down when you eat. It takes about 20 to 30 minutes for your brain to get the message from your stomach that you’re full. Put your fork down every few bites to help slow you down, and be sure to chew your food well.

Drink water with your meals. Stopping to sip water or another calorie-free beverage during meals will help slow you down, keep you hydrated, and fill you up! I recommend eight 8-ounce glasses of water daily for good health, so sipping water with dinner will help you meet that quota.

Start meals with a soup or salad. The water content and fiber in vegetables helps fill you up, so you’ll eat less of your main course. I like to keep bagged salads from the grocery store in my fridge so that I always have fresh salad on hand to use at mealtime.

Sip flavorful herbal tea. There are many varieties of delicious decaffeinated herbal teas that can help curb your hunger pangs. Buy a mixed pack and try a few different flavors — you can drink it hot or iced and add a squeeze of lemon, lime or orange to give it more zest. Think of it as a no-calorie dessert you can have anytime!

A Cheesy Lasagna That Fights Fat

I’ve lightened up this comfort food favorite dramatically by cutting out the fatty ground beef and using low-fat cheeses instead of whole milk varieties. Thanks to a clever trick that I learned from my mom, you don’t have to pre-cook the noodles!

Spinach Lasagna

INGREDIENTS

• 2 spinach, frozen chopped, (10-ounce) boxes 
• 2 cup(s) cheese, ricotta, part-skim 
• 1 egg(s) 
• 1 egg white(s) 
• 1/2 teaspoon pepper, black 
• 1 teaspoon garlic powder, (or 2-3 cloves minced garlic) 
• 1/2 teaspoon basil, dried 
• 1/2 teaspoon oregano, dried 
• 2 cup(s) cheese, mozzarella, part-skim, shredded 
• 1 can(s) tomato sauce, (24 ounce) 
• 9 pasta, lasagna noodles, whole grain, uncooked 
• 1/2 cup(s) water 

PREPARATION
1. Preheat oven to 350°F. Coat a 13” x 9” baking dish with oil spray.
2. Cook and drain the spinach well, then set aside. In a large bowl, mix together the ricotta cheese, egg, egg white, pepper, garlic, basil, and oregano. Add the spinach and mix again thoroughly.
3. Cover the bottom of the pan with tomato sauce (about ¼ of the jar) and place down 3 of the uncooked lasagna noodles. Top with half of the spinach-ricotta mixture and then a layer of 3 more noodles. Top with the remaining spinach-ricotta mixture and then the last 3 lasagna noodles. Pour the remaining tomato sauce on top.
4. Sprinkle on the mozzarella cheese. Pour the water around the edge of the pan (this will cook the noodles), and cover the pan tightly with aluminum foil. Bake for 45 minutes. Remove the foil and bake uncovered for 30 minutes. Let stand to cool for 10 to 15 minutes before slicing to allow the lasagna to set up and the extra water to be absorbed.

Nutrition Facts. Amount per Serving: Calories: 215 Total Fat: 7 g Saturated Fat: 4 g Cholesterol: 40 mg Sodium: 385 mg Total Carbohydrate: 23 g Dietary Fiber: 3 g Protein: 13 g