Monday, September 12, 2016

Un-sleepy foods !

Sometimes the foods you eat before bed can interrupt your sleep patterns. Sleep is critical for you to repair and recover from your workouts and daily life stress. If your sleep is getting interrupted, you might want to look into the foods you are eating before bedtime.
#1 Simple Carbs
Simple carbs like white rice and potatoes have a high glycemic index, which means they contain enough sugar to spike energy levels rather quickly. When your energy levels go up so does insulin. Insulin is a hormone, whose primary job is to clear the body of sugar.When blood glucose levels drop quickly this causes hormones like cortisol and epinephrine to be released. If you have to have carbs at night try to eat fibrous, slow digesting carbs like green vegetables, root vegetables, beans or quinoa.
#2 Coffee
This might seem like a no brainer, but I know that I am guilty of this from time to time. Coffee delivers caffeine, along with a variety of other natural stimulants. Caffeine is a stimulant that has a direct effect on the central nervous system, increasing energy levels and alertness. It may also cause you to be alert and jittery which is the opposite of what you want to happen when winding down to sleep. Instead of coffee, try a nice hot tea. Choose blends that help with relaxation such as chamomile.Choose blends that help with relaxation such as chamomile.
#3 Dark Chocolate
Even though your sweet tooth will be tamed, your body will get a dose of caffeine and theobromine which cause alertness.n fact, per 2 oz of dark chocolate you will get about 80 mg of caffeine! Did yo know that about 2 squares, and almost as much as a small cup of coffee. Need a late night snack? Try having protein avocado pudding.
#4 Steak
Eating red meat in moderation is great but steak is hard for the body to breakdown and digest. Instead of a big steak meal, opt for smaller portions of lighter proteins like eggs, white fish or chicken. Having a casein protein shake is also a good idea. Casein is a very slow digesting protein that releases slowly into the blood stream, providing a steady supply of aminos and nutrients that can help with nighttime recovery!
#5 Asparagus
Did you know asparagus is a diuretic? This means that you will be up at night going to the bathroom if you eat too much. Another interesting fact about asparagus, it also contains raffinose, a carbohydrate that is not broken down easily by the digestive system. If you are looking for some healthy veggies for your meal try eating squash, zucchini, or cucumbers instead.

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