Healthy Late Night Snacks

Nature has sleeping pills of its own and they work better than most drugs. You just have to find one that is best suited to your problems. Check out these healthy late-night snacks…

Almonds

If you are from the group that has trouble staying asleep, then you should go for almonds. The issue of not being able to stay asleep may be due to a lack of magnesium and almonds are rich in this stuff! Also, almonds do wonders for your bones.

Dairy

You remember how your mom used to push that warm glass of milk before bedtime when we were kids? Turns out milk isn’t the only dairy product that can help you get a good night’s rest. Cheese can do just the same- without the milk after taste! And not just cheese, break out the yoghurt too.

Lettuce

Do you like to get your greens in? Then that salad for dinner can go a long way than just keeping you in good shape. Lettuce has sleep-inducing characteristics. So, if you skipped lettuce in your salad for dinner, then you can always brew a tea. It’s pretty simple and effective; boil a few large lettuce leaves in a cup of water for 15 minutes and add a couple of sprigs of mint. Drink this before bed and you shall sleep like a baby. This phrase has never quite hit home with me, mainly because, I can’t get my baby to sleep… like a baby.

Pretzels?!

If you have an 8 hour window to catch some shut-eye and want to reduce the time it takes to actually fall asleep, then reach for that bag of pretzels. Yes, you read that right- PRETZELS! An increase in blood sugar and insulin levels cuts down the time it takes to actually fall asleep. Whether you can switch that up with a bucket of chocolate chip ice cream? Yeah, that might be pushing it.

Fish

Fish like tuna, halibut and salmon are rich in the vitamin B6 and this is the magical nutrient that helps make sleep inducing hormones, melatonin and serotonin so that you can sleep like a… Koala (Koalas sleep 22 hours a day!)

Chamomile Tea

Living up to clich├ęs, chamomile tea is known widely to have sleep-inducing properties. It also acts as a mild sedative and may help numb the pain from the daily grind. On a serious note, this tea has made it across the centuries, so it’s worth a try, no? If you want to take your chances up a notch, then try adding a spoonful of honey. The sugar from the honey increases insulin levels, making it easier to dose off.

Cereal

Love breakfast for dinner? Now you have a reason with solid scientific back up to indulge in a bowl of cereal every night. Carbs from the cereal and calcium from the milk are two great sources that can help you score some zzz’s.

Healthy Nutritional Eating

1. fat reserves in the body from our daily food intake:

If you don’t eat healthy foods, you will find that you are storing more fat that necessary or that you aren’t getting enough and you feel sluggish or weak. Along with energy-providing nutrients, like fats and carbohydrates, we also need the right nutrients to allow our organs to do their jobs. Hormones and other substances in the body make sure that everything is working properly:

If you don’t eat the right nutrients, your body cannot produce these hormones and, as a result, cannot function properly.

2. Lastly, healthy eating is important in order to prevent illness:

When we don’t get the right nutrients, our bodies natural defense system against diseases weakens, allowing viruses and bacteria to attack the body. A good example is to consider our body like a well trained army, if the army doesn’t have enough to eat, it will not do well in battle.

Without healthy meals and plenty of water, our bodies simply could not operate on a day-to-day basis. Understanding the different types of healthy food groups our bodies need on a day to day basis is vital and we should begin learning this as children.

However its still not too late. If your eating habits aren’t what they should be definitely consider changing your diet, following a good exercise program and you will start feeling better for it.

Zero Calorie Sweeteners

In this new study, researchers took several groups of rats and either fed them diets high in glucose, fructose, or artificial sweeteners (aspartame or acesulfame potassium). Acesulfame is sold in stores at Sunnett or Sweet One, and aspartame is sold as Equal or NutraSweet. Both are currently approved artificial sweeteners by the FDA.

Within three weeks the researchers found discernable differences between the groups per blood samples collected. They noted that the artificial sweeteners appeared to change the way their bodies processed fat and energy overall. They also noticed that the acesulfame potassium accumulated in the blood and had a negative impact on the cells lining the blood vessels.

Bottom line? Don’t think that switching to artificial sweeteners is the answer. For one, how many thin people do you see walking around drinking diet sodas all day? They don’t seem to work. This study helps us understand why. Also, continuing to drink sweet beverages hinders one’s ability to acclimate to lesser sweetened beverages and foods. It keeps the sweet desire active, per say, and doesn’t solve the problem of cravings. In fact it can make things worse by initiating an insulin response but, with no actual sugar entering the body, you end up with lower blood sugar and a “crash,” so to speak. The craving cycle continues.

Greens Are Edible Too

Turnip greens are nutritionally dense, providing a good supply of nutrients for their number of calories. One cupful, with 29 calories, supplies…

  • Vitamin A: more than twice the daily adult requirement
  • Vitamin C: 66 per cent
  • Calcium: 20 per cent
  • Iron: 6 per cent
  • Folate (vitamin B9): 42 per cent
  • Vitamin E: 14 per cent, and
  • several other B vitamins

Indigestible fiber, although not a nutrient, is important for slowing carbohydrate absorption, helping to stabilize blood sugar levels, and for keeping your digestive system healthy. One cup of turnip greens supplies 20 per cent of the daily fiber requirement.

The need for omega-3 and omega-6 fatty acids is not established but they are important for heart health. One cup of turnip greens provides about 92 mg of omega-3 fat and about 40 mg of omega-6 fatty acid.

Salads Packed with Living Nutrition. Make a salad with turnip greens, romaine lettuce, sliced cabbage, and your favorite vegetables. Or substitute the turnip greens for spinach occasionally.

Beet greens can add some color as well as nutrients to a salad or another dish. A cup of beet greens, with 39 calories, supplies the following recommended daily allowances…

  • vitamin A: 220 per cent
  • vitamin C: 60 per cent
  • calcium: 16 per cent
  • Iron: 6 per cent
  • Riboflavin (a B vitamin): 24 per cent
  • other B vitamins and vitamin E
  • Fiber: 17 per cent

A cupful of beet greens also supplies 8.6 mg of omega-3 fatty acids and 93.6 mg of omega-6 fatty acids.

Use beet greens with other greens and chopped vegetables in a salad, or bake them with a little olive oil for a tasty, crunchy snack. Cooking.nytimes.com suggests making sauteed beet greens with olive oil, pepper flakes, and garlic.

If turnip and beet greens are unavailable at your local market, try planting from seeds or from scraps. Growing from seed will give you both roots and greens.