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Tasty Treats For Sweet Dreams

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These 7 foods are proven to help you sleep deeply

The brain depends on a complex array of nutrients to ensure peaceful, uninterrupted slumber. If you’re struggling to fall asleep at night, here are seven foods that you should eat 1 to 4 hours before bed to sleep more soundly.

  1. Spinach: The beauty of spinach is that it’s rich in magnesium and calcium. The former helps relax the nerves and muscles, while the latter helps the brain use tryptophan to manufacture melatonin, a sleep-promoting hormone.
  2. Nutritional yeast: eating just 2 tablespoons of nutritional yeast contains more than the full daily value (DV) for vitamin B12 and 480% of the DV for vitamin B6. Studies have found significant correlations between B12 and duration of sleep, while B6 helps boost serotonin levels, which, when depleted, disrupt sleep.
  3. Hummus: Like spinach, chickpeas are rich in the sleep-induced amino acid tryptophan.
  4. Almond butter: Almonds and other nuts are very high in magnesium and rich in sleep-promoting tryptophan. They’re also high in potassium, which can significantly increase sleep efficiency and decrease awakenings after falling asleep, and B vitamins, which promote restful sleep.
  5. Cherries: One study published in the Journal of Medicinal Food found that tart cherry juice was as effective as the sleep herb valerian. Sweet cherries are also high in melatonin and may have many of the same sleep-promoting effects.
  6. Kiwis: Apparently theses flavorful vitamin bombs are rich in sleep-promoting phytochemicals, along with antioxidants. Studies show that poor sleep is linked with lower levels of antioxidants.
  7. Organic corn: This food is rich in carbs, and carbs stimulate insulin, which indirectly makes tryptophan more available. In short, eating some organic corn can set you up for some good sleep.

Need ideas for how to work these foods into your diet? Look no further.

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Are you getting enough fiber?

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6 Easy steps to make sure you do

Turmeric lattes, gluten-free bread, and alternative kinds of milk are all the rage among nutritional gurus, but what about the original superfoods? The FDA reports that even with so many Instagram influencers out there focused on nutritional wellness, only five percent of the U.S. population meets its daily fiber needs. The recommended daily intake of fiber sits between 25 and 29 grams, and incorporating it into your diet can help you prevent cardiovascular disease, breast cancer, diabetes, and generally make your life longer.

So how can you make sure you have a fiber-friendly diet? We have 6 easy steps to help you achieve that, and don’t worry, none of them involve prunes.

1.) Monitor your current fiber intake — knowing where you’re at is a good place to start, and food tracking apps such as MyFitnessPal make it easier than ever!
2.) Learn top fiber foods — for example, raspberries have almost 9 times as much fiber as grapes
3.) Switch up your snacks — reaching for some popcorn or a small bowl of oatmeal rather than a cookie will satisfy your afternoon hunger pangs and help you sneak in some extra fiber
4.) Try eating crispbreads — these delicious Scandinavian crackers are yummy and full of fiber
5.) Incorporate fiber-rich foods into the recipes you already cook — adding some beans, pears, or avocado to recipes you already make will make the transition seamless
6.) Be wary of foods with added fiber — added fiber is often done to mask high sugar or fat contents, so you’re better off sticking to unprocessed whole foods READ MORE

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What is Mindful Eating?

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How to make mindful eating a part of your life

The average American spends two-and-a-half hours a day eating, but more than half the time, we’re doing something else too. Because we’re working, driving, reading, watching television, or fiddling with an electronic device, we’re not fully aware of what we’re eating. And this mindless eating—a lack of awareness of the food we’re consuming—may be contributing to the national obesity epidemic and other health issues. The antidote to this issue? Mindful eating.

In essence, mindful eating means being fully attentive to your food—as you buy, prepare, serve, and consume it. The practice can help you refrain from indulging in certain types of unhealthy foods, while also helping you see how the food you eat affects the world around you. In short, this ancient practice can set the stage for a lifetime of healthy eating. Want to make mindful eating a part of your life, follow these 8 steps.

First step: begin with your shopping list. Consider the health value of every item you add to your list and stick to it to avoid impulse buying when you’re shopping.

Second step: come to the table with an appetite—but not when ravenously hungry. This way you avoid the temptation to fill yourself up too fast rather than enjoying your food.

Third step: start with a small portion and add only if necessary.

Fourth step: appreciate your food. Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table.

Fifth step: bring all your senses to the meal. Be attentive to the color, texture, aroma, and even the sounds of your foods as you prepare and eat them.

Sixth step: take small bites. It’s easier to taste food completely when your mouth isn’t full. Put down your utensil between bites.

Seventh step: chew thoroughly. Chew well until you can taste the essence of the food. You may be surprised at all the flavors that are released.

Last step: eat slowly. If you follow the advice above, you won’t bolt your food down. Devote at least five minutes to mindful eating before you chat with your tablemates. READ MORE

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Fig Season is Coming

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Here are the 4 health benefits of figs

If you’ve ever eaten a ripe fresh fig, you know they taste like a heavenly mix of honey and mild berry with a jam-like texture. But they’re more than just delicious — they’re super nutritious, too. With fig season just a month away, here are four ways figs can benefit your health.

For starters, figs are high in fiber. One large raw fig has about 2 grams of fiber, and one serving of figs is 2-3 figs, depending on the size. That means eating a serving of figs can provide 4-6 grams of fiber — almost a quarter of the 25 grams the FDA suggests you eat each day. Fiber can help with digestive health by softening stool, making bowel movements more regular, and preventing constipation. It also helps keep cholesterol down, because the fiber binds cholesterol together and ships it out of your body.

Figs are also a great source of potassium. Potassium is a mineral that’s important for heart health and managing blood pressure. Sure, you can get your fill of potassium with bananas and potatoes. But figs could make an interesting new addition to the mix!

With figs, you also get a nice dose of vitamin A. Just one serving of fresh figs has about 9 to 12 percent of your daily requirement of vitamin A. Just make sure you eat them fresh since figs lose most of their vitamin A when they are dried.

Lastly, figs are rich in magnesium, which is important for bone health, building proteins and maintaining blood sugar levels. Even if you eat figs dried, the magnesium benefits remain. Now that you know all the benefits that come with figs, make sure to enjoy them when August comes around. READ MORE

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Have you had enough fiber today?

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Only 5% of Americans eat enough fiber. That’s a huge problem

When we fret about the deterioration of the American diet, we tend to focus on the excessive amounts of sugar, salt, and calories we’re now eating. What we don’t talk about: an important ingredient that’s gone missing as we’ve been filling our plates with more chicken and cheese. Fiber.

Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency — what nutritionists call the “fiber gap.” Fiber is the closest thing we have to a true superfood — or super-nutrient since it’s a part of so many different foods. Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. That’s because fiber is amazingly helpful in many ways: It slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation.

Fiber also helps us poop better, and plays a huge role in nourishing our gut microbiome—the ecosystem of microbes in our intestines that are linked to better brain health.

The truth is if fiber were a drug, we’d be all over it. But the average American gets just 16 grams per day — half of what we should be eating. To close the fiber gap, we need to eat more beans, seeds, sweet potatoes, pears, and other fiber-rich foods. And for the full scoop on fiber, have a look here at this extremely detailed piece from Vox. READ MORE

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