Do you regularly get the night-time nibbles or the midnight munchies? A little evening snacking is normal and can fit into a healthy, balanced diet, but if you overdo it or regularly get up in the night to eat, you may in fact be suffering from night eating syndrome.

What is it?

Night Eating Syndrome (NES) is characterized by no appetite at breakfast, consumption of around half the day’s food intake after 7:00pm, and difficulty achieving and maintaining sleep. Often, the evening eating is accompanied by feelings of stress, tension and guilt, with no enjoyment from the meal or snacks.

What causes it?

The definitive cause is unknown and is probably a combination of eating and sleep disorders and elements of stress and depression. People with NES have been shown to have lower than normal levels of melatonin, the sleep regulator, and leptin, an appetite regulator, but more studies are needed. In many cases, a stressful event appears to have triggered off the NES cycle. There is also the theory that people with NES crave foods rich in carbohydrates as a way of self-medicating themselves to sleep. Foods rich in carbohydrates are likely to increase serotonin in the brain and that improves mood, relaxes the body and stimulates sleep. So there is some science behind the good old milk and cookies nightcap seen in many an American movie.

Where to get help?

NES is currently viewed as a stress disorder and therefore best managed by a psychologist, however, practical help can also be gained from an accredited practising dietitian. People with NES tend to go for prepared, ready to eat, less healthy foods in the middle of the night, so a dietitian can suggest some alternatives and strategies for achieving a balanced diet and a healthy weight. If Night Eating Syndrome describes your food habits or you feel that your eating is out of control, talk to your GP about an appropriate referral.

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Even though mushrooms are generally regarded as a vegetable, they actually contain unique nutrients not found in vegetables and are technically a fungi. With such a huge range now available to suit different dishes and cuisines, it really is time to bring them out of the dark and say “caps off to mushrooms!”

Nutrient know-how

The great thing about mushrooms is that they are low in fat and provide essential nutrients not usually associated with fresh produce, including riboflavin, niacin and selenium. In fact, only garlic provides more selenium per gram than mushrooms. Mushrooms are also being widely studied for their immune-boosting and anti-cancer effects. According to one recent US study, mushrooms can act as aromatase-blockers — interfering with the production of oestrogen which plays a crucial role in the development of hormone-dependent breast cancers. More research is still needed, however with only 100kj per 100g raw serve, you can afford to slice and dice mushrooms into your favourite salads, wraps, gourmet pizzas, casseroles, pastas and stir-fries.

Types and delights

Cultivated mushrooms have increased in popularity over the years and we have come a long way from the pure white varieties. Portobello, shiitake, enoki and oyster mushrooms are now popping up in grocery stores and in recipe books. According to the Australian Mushroom Growers Association, most people ate mushrooms from cans in the 1970s, whereas today 95 percent of people are eating them fresh. You can also find specialty dried or preserved mushrooms at Asian grocers and gourmet food stores stocking European delicacies like morels and truffles.

Last bite

Be mindful that there are also poisonous varieties of mushrooms and fungi around — including the aptly named Death Cap fungi. So, if someone offers you wild produce or you come across some gems on a country walk, make sure they are safe to eat. If in doubt, try to avoid even handling the unknown fungi, as poisonous spores on hands, clothing or baskets can still lead to severe allergic reactions.

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