Homemade Thin Mint Cookies are even better than the Girl Scout’s version! A perfect crisp cookie center with a delicious chocolate peppermint coating, now you can have Thin Mint Cookies anytime of the year!
Preheat oven to 350° F. Cover a sheet tray with a silpat or parchment paper and set aside.
In a medium-sized mixing bowl, add the almond flour, cocoa powder, Xanthan Gum and salt. Whisk to combine.
Slice the butter into small cubes and add to the dry ingredients. Using a fork or pastry cutter, cut the butter into very small pieces into the almond flour mixture (smaller than pea size!). Then add the maple syrup, water and peppermint extract and stir together with a spatula.
Form the dough into a disc, wrap in plastic wrap and place into the refrigerator for 15 minutes. This helps to make rolling the cookies out much easier!
After 15 minutes, remove the dough from the refrigerator and place onto your work surface. Place a piece of parchment paper or plastic wrap over the dough, then roll it out, this makes rolling much easier! Roll the dough out to about 1/8″ thick.
Next, use a 2″ circle cutter, cut out the cookies and place onto your prepared sheet tray.
Bake for 12-17 minutes. (Be sure to check the cookies at 12 minutes, you want them to be crispy but don’t allow them to burn!) Allow cookie wafers to cool completely.
While the cookie wafers cool, make the chocolate coating. To a microwave safe bowl add the dark chocolate chips and coconut oil.
Microwave on 25 second intervals, stirring in between each, until the chocolate is just melted. Then add in the peppermint extract and stir to combine.
Take a chocolate wafer, dip into the melted chocolate coating, turning the wafer to coat the entire cookie. Let any excess chocolate drip off into the bowl and place the cookie onto your prepared sheet tray with a silpat or parchment paper.
Continue with remaining wafers, coating each in chocolate.
Place the coated cookies into the freezer for 10 minutes or refrigerator for at least 15 minutes to allow the chocolate to set.
Store the cookies in an airtight container in the freezer or refrigerator, however you like your thin mints! Enjoy!
While there are many ways to improve your sleep—like exercising and reducing screen time at night—this post is all about nutrition! Let’s dive into the key nutrients that promote better sleep and discover seven foods that can help you get a good night’s rest.
Key Nutrients for Sleep
Certain nutrients and compounds in our food can really help our sleep quality and quantity. Here are some of the sleep-enhancing all-stars to know:
Melatonin: A hormone that directly regulates our sleep-wake cycle.
Serotonin: This neurotransmitter plays a critical role in establishing our sleep patterns.
Tryptophan: This essential amino acid helps produce serotonin and melatonin, hormones that regulate our sleep-wake cycle. Pairing carbohydrates with tryptophan-rich foods can enhance melatonin production.
Vitamin D: Important for the synthesis of melatonin.
Zinc: Supports the conversion of tryptophan into serotonin and melatonin.
7 Sleep Boosting Foods
Kiwi
Kiwi is often overlooked but is a powerful sleep aid! Rich in melatonin, studies show that eating two kiwis an hour before bed for four weeks can significantly improve sleep quality. A study on adults with sleep disorders found improvements in total sleep time and how quickly they fell asleep.
Salmon
Not only is salmon known for its heart and brain health benefits due to omega-3 fatty acid content, but its vitamin D content also plays a vital role in enhancing sleep quality. Men who consumed salmon three times a week reported falling asleep faster and enjoying better sleep quality.
Walnuts
Walnuts pack a trifecta of sleep-promoting nutrients: melatonin, serotonin, and magnesium. Plus, the alpha-linolenic acid (ALA) in walnuts can be converted to DHA, which further boosts serotonin production.
Pumpkin Seeds
Small but mighty, pumpkin seeds are rich in tryptophan, magnesium, and zinc. Just 100 grams can provide a hefty dose of these sleep-enhancing nutrients.
Dark Greens
Leafy greens are not just good for your health; they also support better sleep. The magnesium and calcium in these veggies work together to enhance sleep duration and quality.
Almonds
Almonds are another excellent source of magnesium, which can help calm your mind and body before bed. With 77mg of magnesium and 76mg of calcium per ounce, they’re perfect for an evening snack.
Try making your own trail mix with almonds, walnuts, pumpkin seeds, and a few dark chocolate chips for a tasty treat!
Chickpeas
Rich in vitamin B6 and tryptophan, chickpeas also provide a good amount of magnesium. One cup contains about 230mg of magnesium, making them a great bedtime snack. Try roasting them for a crunchy, sleep-promoting treat.
Foods to Avoid for Better Sleep
While incorporating sleep-friendly foods is essential, it’s equally important to avoid certain items that can negatively impact your rest:
Alcohol: Alcohol may seem like a relaxant, but it actually reduces sleep quality and increases disturbances during the night. Avoid it close to bedtime for a more restful sleep.
Caffeine: While coffee can be a comforting morning ritual, consuming caffeine in the afternoon or evening can really mess with your sleep at nighttime. Caffeine can stay in your system for several hours, so try to keep your cup of joe to the morning only.
Thrive's Final Thoughts on Foods for Sleep
Incorporating these foods into your daily routine can make a big difference in your sleep quality. Also, keep in mind that eating a diet rich in whole foods, fruits, vegetables, legumes, whole grains, nuts, and seeds will provide the key nutrients your body needs for optimal sleep.
Listen to your body’s cues: if you find yourself hungry before bed, opt for a light, satisfying snack like yogurt with granola or a simple turkey sandwich on whole grain bread. Do you need to eat before bed for good sleep? It depends! While eating right before bed isn’t necessary for everyone, it’s about finding what works best for you.
Want to dive a little deeper? Watch my video for a deep dive on foods for better sleep!
References:
Arab, A., Rafie, N., Amani, R., & Shirani, F. (2023). The Role of Magnesium in Sleep Health: A Systematic Review of Available Literature. Biological Trace Element Research, 201(1), 121–128. https://doi.org/10.1007/s12011-022-03162-1 Del Brutto, O. H., Mera, R. M., Ha, J., Gillman, J., Zambrano, M., & Castillo, P. R. (2016). Dietary fish intake and sleep quality: A population-based study. Sleep Medicine, 17, 126–128. https://doi.org/10.1016/j.sleep.2015.09.021 Doherty, R., Madigan, S., Nevill, A., Warrington, G., & Ellis, J. G. (2023). The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes. Nutrients, 15(10), 2274. https://doi.org/10.3390/nu15102274 Hansen, A. L., Dahl, L., Olson, G., Thornton, D., Graff, I. E., Frøyland, L., Thayer, J. F., & Pallesen, S. (2014). Fish consumption, sleep, daily functioning, and heart rate variability. Journal of Clinical Sleep Medicine: JCSM: Official Publication of the American Academy of Sleep Medicine, 10(5), 567–575. https://doi.org/10.5664/jcsm.3714 Kikuchi, M., Aoki, Y., Kishimoto, N., Masuda, Y., Suzuki, N., Takashimizu, S., Yoshida, K., Aizawa, K., Suganuma, H., & Nishizaki, Y. (2021). Effects of glucoraphanin-rich broccoli sprout extracts on sleep quality in healthy adults: An exploratory study. Journal of Functional Foods, 84, 104574. https://doi.org/10.1016/j.jff.2021.104574 Lin, H.-H., Tsai, P.-S., Fang, S.-C., & Liu, J.-F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 20(2), 169–174. Patan, M. J., Kennedy, D. O., Husberg, C., Hustvedt, S. O., Calder, P. C., Middleton, B., Khan, J., Forster, J., & Jackson, P. A. (2021). Differential Effects of DHA- and EPA-Rich Oils on Sleep in Healthy Young Adults: A Randomized Controlled Trial. Nutrients, 13(1), 248. https://doi.org/10.3390/nu13010248 Ros, E., Izquierdo-Pulido, M., & Sala-Vila, A. (2018). Beneficial effects of walnut consumption on human health: Role of micronutrients. Current Opinion in Clinical Nutrition & Metabolic Care, 21(6), 498–504. https://doi.org/10.1097/MCO.0000000000000508 Wilson, V. C. (1969). The distribution of acetylcholinesterase in adult Hymenolepis spp. Transactions of the Royal Society of Tropical Medicine and Hygiene, 63(4), 428. Zuraikat, F. M., Wood, R. A., Barragán, R., & St-Onge, M.-P. (2021). Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annual Review of Nutrition, 41(1), 309–332. https://doi.org/10.1146/annurev-nutr-120420-021719
Revolutionize Your Relationship with Food: Embrace Mindful Eating
Tired of feeling trapped by a cycle of unhealthy eating habits? It’s time to break free of the cycle, break free of diet culture, and discover the power and benefits of mindful eating. By cultivating awareness and intention in your relationship with food, you can embrace a more balanced and nourishing approach to your meals and eating patterns.
What is Mindful Eating?
Mindful eating is all about being fully present with your food—paying attention to your hunger, satiety, and the entire eating experience. In our busy lives, staying present can be challenging! As a dietitian, I hear from clients all the time who share that they are stressed, overwhelmed and feeling disconnected. The constant hustle of daily life leaves little time to cook, let alone enjoy a meal! What mindful eating does is offer a non-restrictive, positive approach to meals and eating habits that fosters satisfaction and body positivity.
Here are 5 simple steps to get started with mindful eating.
1. Take A Deep Breath
Before you dive into your next meal, take a moment to breathe deeply. This simple act helps relieve stress and brings you back to the present moment. It’s a way to reset and remind yourself that you’re about to nourish your body.
Try it now: take a deep breath in, hold for a moment, and then exhale slowly. How do you feel?
This practice not only lightens your mood but also helps you check in with yourself—Are you hungry? Thirsty? Taking a deep breath can center you and help you appreciate the benefits of your meal, whether it’s a balanced breakfast or a satisfying snack.
2. No Screens During Meal Time
How many times do you find yourself eating in front of a screen—whether it’s the TV, computer, or phone? I’m guilty of it too. Eating while distracted can lead to overeating and mindless eating. Studies show that people who eat in front of the TV consume up to 25% more calories than those who eat at a table.
And research shows that families who eat together regularly have better communication, make healthier food choices, and experience improved emotional well-being.
To begin, try having at least one meal a day without screens. Put your phone in another room and focus on savoring your food. Allow yourself to relax and enjoy your meal without distractions.
3. Eat Slowly and Savor Each Bite
Eating slowly is a crucial aspect of mindful eating. Many of us rush through meals, especially when time is tight. I experienced this firsthand after having twins. My meal times became rushed, sneaking in bites for myself between caring for newborn twin boys. Soon enough I found myself eating fast through every meal, I wasn’t tasting my food, I was inhaling it so that my hands were free to take care of my boys. It wasn’t until I noticed this pattern that I realized I needed to slow down. Eating slowly helps with digestion, allows you to taste and savor your food, and gives your body time to signal to your brain that you’re satisfied, preventing overeating.
4. Notice What Is On Your Plate
Have you ever noticed that we eat with our eyes first? A colorful, well-plated dish can spark excitement before we even take a bite!
Next time you sit down for a meal, take a moment to soak in the aromas. Does that smell remind you of a cozy family dinner? Scents have this amazing ability to trigger memories and emotions, making your meal feel even more special.
And let’s not forget about texture! Think about it: that creamy risotto, crunchy salad, or perfectly grilled steak. Each bite offers something unique, adding depth to your experience
By tuning into these sensory details, you can turn a simple meal into something truly satisfying. So, for your next meal, take a moment to appreciate the colors, smells, textures, and tastes.
5. Listen to Your Body's Cues
When you sit down for a meal, check in with yourself. How hungry are you at the start? Halfway through, ask if you’re satisfied or still craving more.
We all have habits from childhood—like cleaning our plates or going for seconds just because it’s there. Challenge those! Give yourself permission to stop when you’re full, even if food is left.
Trust your body’s cues and savor every bite. Mindful eating is all about enjoying your meals and feeling good about your choices!
Dig In, Screens Off, Savor Each Bite
These five tips for mindful eating are your path to ditching diet culture and discovering the joy of food freedom! By tuning into your meals, you’ll not only enjoy every bite but also build a healthier, happier relationship with food. So, let’s savor those flavors and nourish our bodies and minds.
What if the foods you ate could help you fight off diseases? Imagine if your refrigerator was stocked with items that actively work to reduce inflammation and keep chronic diseases at bay.
In this post, I’m diving into eight potent foods that can help you combat inflammation and improve your overall health.
Understanding Inflammation
To start, let’s clarify what inflammation is. There are two main types:
Acute Inflammation: This occurs suddenly in response to an injury, such as a cut or a sprain. It’s the body’s natural way of healing the affected area and this is a good thing!
Chronic Inflammation: Unlike acute inflammation, chronic inflammation persists even without a threat. This ongoing inflammation can contribute to a range of chronic conditions like cardiovascular disease, autoimmune disorders, non-alcoholic fatty liver disease, arthritis, type 2 diabetes, Alzheimer’s Disease, and certain cancers.
Now that you know what inflammation is, let’s get into how you can use food to fight it!
1. Berries
Berries, including strawberries, blueberries, and raspberries, are powerhouses of antioxidants, fiber, and vitamin C. They contain phytochemicals called anthocyanins that combat inflammation. Research even suggests that a diet rich in berries can promote longevity. Incorporate them into your weekly meals by snacking on them raw, topping your yogurt, or trying out delicious recipes like Triple Berry Dutch Baby, Berries & Greens Smoothie, and Brain-Boosting Blueberry Cookies.
2. Dark Leafy Greens
Dark leafy greens like spinach, kale, bok choy, and Swiss chard are packed with nutrients, especially beta-carotene. Beta-carotene has been linked to decreased inflammation markers. Experiment with different greens to add variety to your diet and benefit your gut microbiome. Try recipes such as Mediterranean White Bean Tuna & Spinach Salad and Simple Sauteed Bok Choy.
3. Garlic
Garlic isn’t just flavorful; it’s also a potent anti-inflammatory agent. It contains compounds that limit the effects of pro-inflammatory molecules. Add garlic to your meals, sauces, and homemade salad dressings. For inspiration, check out Easy Homemade Salsa and Lentil Bolognese recipes.
4. Olive Oil
Known for its health benefits, olive oil is rich in antioxidants and phenolic compounds. It has been shown to reduce inflammation similarly to ibuprofen, an anti-inflammatory drug. Use it in various recipes such as Simple Balsamic Dressing and Creamy Zucchini Pasta.
5. Omega-3 Foods
Omega-3 fatty acids are essential fats that our bodies can’t produce on their own and they play a crucial role in cell building, hormone production, and reducing inflammation. Foods rich in Omega-3s include fatty fish like salmon, flaxseed, chia seeds, walnuts, and soybeans. Try recipes like Buffalo Salmon Quinoa & Chickpea Salad and Honey & Flaxseed Granola.
6. Nuts
Nuts are not only delicious but also packed with magnesium, which contributes to their anti-inflammatory properties. Regular nut consumption has been linked to a lower risk of cardiovascular disease and type 2 diabetes. Incorporate nuts into your diet with recipes such as Maple & Olive Oil Granola, Easy Trail Mix, and Banana Nut Muffins.
7. Beans & Legumes
Beans and legumes are nutritional powerhouses, rich in fiber, protein, and antioxidants. They contain bioactive compounds like polyphenols that have anti-inflammatory, antioxidant, and antihypertensive properties. Explore bean recipes like Greek-Style Nachos and Chickpea Blondies.
8. Turmeric
Turmeric is a vibrant yellow spice known for its compound, curcumin, which has powerful anti-inflammatory and antioxidant properties.
While incorporating anti-inflammatory foods into your diet, it’s equally important to be mindful of foods that can increase inflammation. Ultra-processed foods, fried and fast foods, and excessive sugar should be limited. Reducing these foods can help maintain a healthy inflammatory balance in your body.
Thrive RDN’s Final Perspective
Many of the anti-inflammatory foods mentioned here are staples in the Mediterranean diet, known for its health benefits. If you’re interested in exploring more about Mediterranean eating, check out our 7 Tips to Start Eating Mediterranean guide.
I hope these tips inspire you to add more anti-inflammatory foods to your meals and support your health. I’d love to hear what your favorite anti-inflammatory foods are, leave me a comment below!
Feel free to reach out with any questions or suggestions. Here’s to your health and delicious meals!
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