Snacking is not bad and all of us have to agree on that, but if your choice is that box of ice cream over greek yogurt, then no one can help you. All sorts of tips or tricks about how to control that urge to snack just fail sometimes, so you can’t help but reach for a snack because you’re really hungry and it turns out that choosing a protein-rich snack over those empty calories offered by the box of ice cream is a much better option. Right snacking choices can do so much good for your body. Because Going too long separating the meals permits the blood sugar to drop and make you pick unhealthy food. Making the wrong choices will fill up your body with junk and eventually lead to weight gain(uh! we don’t want that). Healthy eating is never boring and there are many delicious food options available around the world(C’mon! you can’t make an excuse).And.there are so many brands that can help you get those calories right. So, why not replace all those empty calories with something really good which can nourish our body. Also, some foods can act as stimulants wrecking your sleep. Avoid them at any cost and don’t mess up your sleep schedule. Give your body full time to recuperate at night.
Check the link to know about healthy snacking : https:///2020/02/14/smack-that-snack/
WHY YOU SHOULDN’T MESS UP WITH THE NIGHT SLEEP?
Good night’s sleep is extremely important as eating healthy and exercising. Don’t ever compromise on these three to lead a healthy life. All three of them go hand in hand and if you’re bad at one, you suffer. Here are some astonishing health benefits of good sleep:
- BETTER THE SLEEP, FEWER THE CALORIES NEXT DAY: Sleep-deprived people have a bigger appetite and they tend to eat more calories throughout the day as compared to the good sleepers. Sleep deprivation can agitate the daily fluctuations in appetite hormones, which ultimately results in poor appetite regulation. Poor appetite results in a higher level of ghrelin that stimulates appetite and reduces the hormone leptin which suppresses the appetite. So, the hormones play this game very well and good sleep can help you win that clever game against hormones. And, Yes! Lose weight with good sleep.
- MAXIMIZE YOUR ATHLETIC WITH A GOOD SLEEP: Longer sleeps can help you improve speed, accuracy, and mental well being. Lower sleep can result in poor performance and difficulty in performing independent activities. So, always hit the ground after a good sleep and improve your strength(that’s what we want). If you are not well-rested, avoid heavy exercises to prevent muscle aches. Give your body good food and good sleep to improve your performance the next day.
- IMPROVE YOUR IMMUNE SYSTEM: Even a small loss of sleep can affect your immune system. Studies have shown that people who slept less than 7 hours are more inclined to catch a cold as compared to those who slept eight hours or more. Strive to get a good sleep for eight hours or more to enhance your immunity.
- RAISE YOUR MENTAL HEALTH: Most of the people suffering from depression have issues with sleep quality. Those with sleeping disorders like insomnia or obstructive sleep apnea also report significantly higher rates of depression. Poor sleeping is linked to depression and also affects emotions and social interactions. Mental health and physical health go hand in hand and neglecting any one of them will wreck your mind and body.
- FIGHT THE DISEASE WITH GOOD SLEEP: Poor sleepers have a greater risk of heart diseases, stroke, and Type-2 Diabetes. Quality and duration of sleep can have significant effects on many health risk factors. Poor sleeping habits will also harm blood sugar levels. Sleep divestment can induce prediabetes in healthy adults in as little as six days. Sleeping less than 7-8 hours will strongly affect your health.
Many other benefits of good sleep shouldn’t be neglected. Good sleep is important and some foods can harm your quality of sleep and they should be avoided at any cost, especially at night time. Nighttime is the time when your body fixes itself for the next day and one bad night can screw up your next day very easily.
DON’T LET THESE FOODS WRECK YOUR SLEEP:
Don’t eat or drink too much before heading to bed. You don’t need to fuel your body at bedtime, just offer ample satisfaction that we don’t stir during the night unsatisfied. And, if you’re craving for that ice cream or a cookie, having them with the toppings of fruits or berries will not make you regret later. Always remember, Moderation is the Key! If you love munching in front of T.V. watching your favorite series, try distracting yourself by scrolling your Instagram feed, take a brisk walk, do dishes or laundry, or just challenge yourself with a pushup or jumping jacks during those commercials. Have your bedtime snack at least 30 minutes before going to bed, as getting them just before hitting the bed can hinder your ability to sleep since your body is occupied digesting the grub.
- AVOID THE SWEET TREAT: You don’t need that extra sugar, you’re sweet enough already! We all love desserts, but having them just before bedtime can mess up with your sleep. Everything from that chocolate bar to the other baked goods. Sweets can cause a huge surge in your blood sugar levels, making it hard to get good sleep. Consumption of foods rich in sugar and saturated fats results in poor sleep. Cereals fall into the same list and this sugary low fiber food is linked to lighter sleep. And, poor sleep can spoil your next day as well.
- SEE-OFF THOSE HIGH CARB FOODS: High carb foods like pizza, pasta, burgers are just a big no for dinner, no matter how yum they are. A heavy fatty meal will make your digestive system work hard, which can agitate your sleep. That cheesy high carb food is high in fat and loaded with tons of acidic tomato sauce can cause you nighttime heartburn, which can wake you up at night. Choose some lighter foods and don’t go hard on your digestive system, especially at night.
- YOU DON’T NEED THAT HOTNESS FOR NIGHT: Think again before ordering that spicy paneer tikka at 10 p.m. Spicy food can cause heartburn and can get your blood flowing and raise your body temperature which is the opposite of where it demands to go for a good sleep. Give your stomach a break and avoid that hotness at night. Sleep well, baby!
- BYE, BYE CAFFEINE: Coffee can keep you a wide eye open thanks to all that caffeine it has. But, that’s not what we need at the night time. Drinks like coffee can disturb cause sleep disturbances and should be consumed at least 6 hours before hitting the bed. Swap it with herbal tea like chamomile or passionfruit.
- DON’T BOOZE! Alcohol can disrupt your natural sleep patterns. It can worsen your sleep quality and wake you up in the middle of the night and early in the morning to pee, which will prevent you from getting into a deep sleep. Sleep without any disturbance for good 6-8 hours.
Avoid having them as your night partner and choose your food wisely. Good night sleep has a great impact on next-day productivity as well.
HERE’S THE LIST OF SOME WHOLESOME SNACKS THAT WILL HELP YOU SLEEP BETTER AND ALSO STAY ON TRACK:
- SIP THAT HERBAL TEA: This stress-busting herbal tea will help you get over your tiring schedule(far better than a piece of cake or your favorite beer) and will enhance the quality of sleep. Brew a hot cup of chamomile or ginger tea to promote mental calmness and relaxation for a restful sleep. Ginger also aids in digestion and can settle your stomach before bed. And, chamomile tea is rich in antioxidants that may promote sleepiness. Passionfruit tea is another herbal tea which can enhance the quality of sleep.
- HAVE NUTS: Dry fruits are the best snack options. Almonds and walnuts can improve the quality of your sleep. Almonds are rich in magnesium which is much needed for a good sleep and it also reduces the level of the stress hormone, cortisol, which can throw your sleep. Whereas, walnuts are abundant in many nutrients. Walnuts are rich in healthy fats and boost heart health. Walnuts and almonds are the best food sources of the sleep-regulating hormone melatonin. So, grab a handful of them and sleep well dear!
- BE FRIENDS WITH KIWI: This low-calorie nutrient-rich food can help you fight your sleep problems. Eating Kiwis may help your digestive health, reduce inflammation and drop your cholesterol. Sleep promoting effects of Kiwi is due to their content of serotonin, a chemical that regulates your sleep cycle. Kiwis are rich in antioxidants and serotonin, which may fix your sleep quality. Or add this amazing fruit to your yogurt and enjoy it!
- CHERRY-ISH YOUR SLEEP WITH CHERRIES: Cherries or tart cherry juice is an excellent choice for the bedtime snacks and have impressive health benefits. They are rich in antioxidants and promotes sleepiness. All thanks to the sleep-promoting hormone melatonin, which will help you get that sound sleep.
- SMILE LIKE A BANANA: Eating a banana can help you reduce the impacts of stress and anxiety, both of which are serious sleep killers. Bananas release a happy mood fixing substance called tryptophan and are a good source of magnesium and potassium, which helps in muscle relaxation. Mingle up a banana with milk for a delicious and relaxing bedtime treat.
- POUR A GLASS OF MILK: Milk is also a good source of tryptophan and when taken along with melatonin, can help you improve the quality of sleep. Some good sources of melatonin are oatmeal, dry fruits, etc.
There are tons of food options to pick from.Explore and choose the best.A good diet leads to a night of good sleep. What you eat has more of an impact on how you snooze than you may think. Keep track of your diet and remember the impact it has on your sleep. The fittest diet for sleep is also beneficial for your complete health. Consume a balanced diet that emphasizes fresh fruits, vegetables, whole grains, and low-fat proteins that are rich in B vitamins, like fish, poultry, meat, eggs, and dairy. B vitamins may help to correct melatonin, a hormone that improves your sleep cycles. Losing weight can also help you get the sound sleep. Try to consume food rich in complex carbs like whole-wheat toast or a bowl of oatmeal before hitting the bed. These foods will trigger the release of the sleepy hormone serotonin, and they don’t take long to digest.
FEW HEALTHY SLEEP TIPS:
Sleep habits can make a big difference in your quality of life. Having good sleep can boost your productivity as well.
- Adhere to a sleep schedule of the same bedtime and wakeup time, even on weekends. This practice will help you adjust your body clock and you don’t have to hit the snooze every day. The body clock knows it well!
- Calm your mind with few minutes of meditation or any other light relaxing exercise. Try reading a book and reduce the screen time.
- Exercise every day, even light exercises can help you get that good sleep at night. Something is better than nothing, so try to add some physical activity to your daily routine. Keep moving!
- Try to avoid those naps if you can’t fall asleep at bedtime. They can help you get through the day, but if they trouble your night sleep, try avoiding.
- Block that extra light and sound. Bright lights and sounds can disturb your sleep. Also, keep your room cool. Adjust your sleeping accordingly to sleep better.
There are plenty of food options, that can help you enhance your sleep. Be conscious about the preferences you make about what you’re putting inside your body. And, try to practice mindful eating. Mindful eating is eating with intention and attention. Intention to nourish your body with the best and attention for noticing and savoring your food and its impacts on your body. Mindful eating is much more than “eating slowly, without distraction”.
HOW TO KNOW YOU’RE MAKING BAD FOOD CHOICES:
- Ignoring the body’s signals and continue eating without realizing the signs of fullness. Hereabouts, indeed the best nutritious food can’t help you if you continue to gorge. Know where to put a full stop.
- Don’t let that bad breakup or failed interviews throw you away from your goals. Bolting out of emotions is the worst thing we can do with our bodies. Don’t let the emotionally comforting food drive you to the decisions which you’ll regret otherwise.
- Mayhap you are very good at multitasking. But multitasking and eating should never be done together. This mode can overlook the signs of fullness and eventually you overindulge.
- Just grabbing on the random stuff without thinking about the impacts it has on your body. And, not planning your snacks and meals will drive you to the poor food preferences.
Take regular meals and fit your grocery list before shopping to avoid making poor food preferences. Master the art of mindful eating. Eat, move and sleep better every day. Avoid anything loaded with sugar and carb before bed. They can wreck your sleep. Better choices throughout the day will improve the quality of sleep. Don’t fall into the trap of mindless eating.Learn more about mindful eating in the next blog and how to improve your eating habits.
Indian Brands that can help you in snacking: https://energeticreads.com/2020/02/06/bake-the-world-a-better-place/
Learn how to read nutrition label to make better choices : https://energeticreads.com/2020/02/09/calories-arent-the-only-thing-that-matters/
Love what you eat and eat what you love!