Foods to Eat for Better Sleep

       We all would probaly like to get more sleep, or sleep better at night than we do now, right? I mean, what is bad about getting more sleep? Nothing! So why don't we sleep more or have a good night's sleep every night? One of the culprits might be in your diet. There might be foods lacking from your diet that are hindering you from getting sleep, or there might be foods that you do eat that are hindering your sleep. Eating better means you will sleep better and sleeping better means you will feel better!

     There are a few important things to watch out for when it comes to your diet and sleep. Potassium, Magnesium and Melatonin.  What are these things? They are the keys to actually falling asleep and staying alseep for longer. Eating foods that have these things in them will aid you on your way to dream land!

Quite a few foods contain the above-mentioned keys to sleep success. You might actually be surprised at some of the items on this list!

     Bananas are full of potassium! They also contin the amino acid, tryptophan, which breaks down into melatonin and serotonin ( hormones that promote relaxations) in the brain. Eating a banana before bed can help you calm down and fall asleep easier!

     Another food that contains this wonderful amino acid, tryptophan, is walnuts! Eating a handful before bed can help you sleep better!

     Besides walnuts, Brazil nuts( best source of selenium-another key to better sleep) and Almonds ( high in potassium and B vitamins) are some great nuts to eat before bed to help sleep better and longer!

     Carbs actually are pretty beneficial when it comes to sleep. Eating whole grain carbs like whole-wheat bread, oats, brown rice and quinoa raise blood-sugar levels, which plays a role in regulating your body's sleep/wake clock. This helps you feel energized when you should and sleepy when you should!

     Spinach, Kale and other dark-leafy greens are really great for sleep! They are packed with calcium, potassium and magnesium. Ever been told to drink a glass of milk before bed? Calcium is just another one of the keys to a better night's rest! You will actually benefit more from eating these dark greens for your calcium intake over milk! Have a nice big salad for dinner and sleep like a baby!

     Chickpeas or Garbanzo beans, are really helpful in the getting-to-sleep process. They contain B vitamins, which are needed in producing melatonin!

     Kiwi Fruit and Cherries are two more fruits that are excellent for better sleep. Kiwis are rich in potassium, calcium, and magnesium( all very important for good sleep) and Cherries are a really great source of melatonin!

     None of these foods are hard to find or expensive. Which means you have no excuse( unless you are allergic) to eat more of them! Try adding more of these foods into your diet and see and feel the effect they have on your sleep! Not only will you be sleeping better and longer at night, but you will feel better and more energized during the day! And plus, who doesn't want an excuse to eat more delicious food?

I hope you have found this post to be helpful! Everyone wants to get better sleep, so please share this post with your friends and family to help more people get the sleep they need and deserve!

I want to hear from you! Please follow me on social media, via email or Google to stay up to date on the blog and even get to know me a bit more!

Twitter- SpinachisGood

Tumblr- justrunningforfood

Instagram- That_Vegan_Runner

Pinterest- Hannah Plunkett


I post every Friday, so check back every week for a new post, or follow by email and never miss a post again!

Stay Healthy, Happy and Lauging!

~Hannah~

Asian Carrot Slaw

     With the weather warming up, I have been craving lots of fresh fruit and vegetables! In the winter months, we tend to fall into a habit of eating a lot of cooked meals, which is fine because the fresh produce you can find usually isn't so great! But, when the warmer months finally get here, its important and nice to start eating more fresh foods!

     I love carrots, raw or cooked, and they are a great source of Vitamin A, Vitamin C and Potassium! So, eating lots of carrots should be a no-brainer right? But eating just plain carrots all the time can get boring! Why not eat this delicious Asian Carrot Slaw to get in your carrots for the day? Its simple, flavorful, refreshing and super healthy! What more could you want?

    This recipe is Vegan, Low Fat, Oil Free, Refined Sugar Free, and Gluten Free! All the more reason to love this recipe! I know, once you try it, you'll be making it over and over again! Its perfect as a side dish, in tacos or burritos, on top of salads, in sandwiches, or in asian noodle salads! I can see it on the table at a picnic or outdoor party!

Ingredients:

3-4 Carrots, grated ( about 2 1/2 cups)
3-4 TBS Soy Sauce ( for Gluten Free, use a Gluten Free Soy Sauce)
2 TBS Seasame Seeds
1 tsp Salt
Pinch of Black Pepper
1/2 tsp Ground Ginger

Wash and peel your carrots. I used organic carrots, so I didn't feel the need to peel them! I grated my carrots by hand with a grater, but a food processor would make the process a bit faster!

Add them to a bowl along with the soy sauce, salt and pepper, ground ginger and seasame seeds. Mix well until everything is combined. Make sure the seasame seeds get mixed in well, they have a habit of clumping up on me!

And thats it! Can you believe how simple and easy that was? The hardest part was the carrots, but you do get in an arm workout! I suggest tasting the slaw to check the salt and pepper levels. Some might want it a bit spicier and some not so much!

 

You can eat it right away or store it in the fridge for a few days. The soy sauce might darken the carrots a bit, but don't let that worry you! Also, the salt might make the carrots juice a bit, so you might want to pour that off( if it happens) before serving!

The saltiness of the soy, the spice of the ginger and the nutiness of the seasame seeds all go so well together! Its like eating a flavor explosion! Its so refreshing and delicious, I know you will enjoy it! I really hope you try this recipe and experience it for yourself!

If you enjoyed this recipe, please share it with your friends and family! Also, you can share it on social media to reach even more people!

You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and on Pinterest @ Hannah Plunkett. I look forward to conntecting with you!

I post every Friday!

Stay Healthy, Happy and Laughing!
H. Banana