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!

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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~

Getting Protein as a Vegan

     Vegans hear it all the time- "Where do you get your protein?", "Are you getting enough protein?" "How do you get protein when you don't eat meat?".... These questions are mostly asked out of concern, probaly from someone who truly cares about your welfare. Which is wonderful, we should all care about the health of our loved ones, but when it comes to vegan protein, there really is nothing to worry about!

     First, let's talk about protein. What is it? What do we use it for and how much do we need?

     Proteins are molecules made up of amino acids. They are important for many reasons like: Helping your hair grow and stay healthy, they make up part of our DNA, keep our bones strong, and helping us stay as healthy as possible!
     So you can see that it is important to get protein in your diet, but how much? The recommended amount of protein for adults is 46 grams for women and 56 grams for men. Depending on a person's level of activity, they might need more than that.
    What happens if you get too much protein, or too little? If you are low in protein you might have brittle hair and nails, fatigue, constipation, skin rashes, and muscle weakness. Over abundance of protein migh cause weight gain, stomach irritation, dehydration, and kidney problems. Like everything, protein needs to be comsumed in moderation. Not too much, but not too little either!

     Most people get their protein from animal products like meat, fish and eggs. However, this tends to lead to an over dose of protein. A 6 oz steak as about 42 grams of protein, a chicken breast has around 30 grams, tuna has 40 grams per 6 oz, one egg has 6 grams and one cup of milk has around 8 grams. By the time you have eggs and milk for breakfast, chicken or tuna for lunch and a steak or hamburger for dinner, you've gotten way more protein than you need!

Vegans don't eat any animal products, so how do we get our protein? Or how does someone who wants to limit their meat intake get enough protein to stay healthy? Its actually very simple!

1. Nut Butters- 8 grams of protein per 2 TBS
2. Oatmeal- 6 grams per cup
3.Beans- 15 grams per 180 gram serving
4. Nuts and Seeds- 6 grams per handful
5. Spinach- 5 grams per 180 gram serving
6. Cauliflower and Broccoli- 5 grams per 180 gram serving
7. Quinoa- 8 grams per cup
8. Peas- 8 grams per cup
9. Tofu- 25 grams per serving
10. Nutritional Yeast- 12 grams per 3 TBS

     There are also things like Vegan Protein Powders, Portein Bars and Cookies, and other more processed foods that contain added protein. If you are interested in finding a vegan option, make sure that it doesn't contain Whey Protein or just Whey. This is a product made from milk.

     Those are just 10 of the thousands of options we have for non-meat sources of protein. Think about it for a minute. If you had oatmeal with peanut butter for breakfast, a quinoa and bean salad for lunch, a handful of nuts for a snack, and roasted cauliflower and broccoli with some tofu and spinach for dinner thats more than enough protein for an adult man! ( the total comes into around 78 grams of protein). See how easy that was? You don't have to try hard at all to get in enough protein to keep your body fit and healthy!


     I challenge you to try it for yourself and see how easy it really is to get in protein and not comsume so many(if any) animal products! It can be a fun and healthy challenge to change the way you look at protein forever!

I hope this post has been helpful to you! I hope to be in the kitchen this week and create some more recipe post for you, so be on the look out for those!

Please share this post with your friends and family and over social media to help the whole world become a healthier place!

You can follow the blog via email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and on Pinterest @ Hannah Plunkett.

I post every Friday!

Stay Healthy, Happy and Laughing!

H. Banana

St. Patrick's Hummus

   St. Patrick's Day is just around the corner, and while its not a huge holiday, it's still a fun one to celebrate! Everything has been turning green for weeks in preparation for this Irish holiday! So, I started racking my brain to figure out what I could make that was healthy, delicious and GREEN!

What I decided to make and share with you guys, is some amazing St. Patrick's Day Hummus! I know, its not a traditional Irish food or even inspired my typical Irish flavors, but it is green and it is delicious! I think St. Patrick would approve and I hope you do too!

    To make this hummus, I started with a standard hummus recipe and began to add my own spin on it! To lighten the recipe up, I took out the massive amounts of olive oil and tahini paste that normal recipes use, and just used a little of the chickpea water (sometimes called aquafaba) for the liquid. To make this hummus the festive color green, I used some baby spinach! Not only does this add amazing color, but also an extra boost of protein! What more is there to love? Oh yeah, it's also Vegan, Gluten Free, fairly Low Fat, and a perfect healthy snack for anytime of the year!

Ingredients:
1 can of Chickpeas
2 TBS minced Garlic or 2 tsp of Garlic Powder
2 tsp Ground Cumin
2 TBS Lemon Juice
1 cup Fresh Spinach ( you could also use Kale, Arugula or any other dark leafy green you want)
(Optional) 1-2 tsp Tahini ( ground sesame seeds)
Salt to taste

Drain your chickpeas, BUT KEEP THE LIQUID. What you don't use in the recipe you can save for a later use. This liquid is called aquafaba and can me used to make vegan frostings, marshmallow fluff, sponge cakes and so much more!
Add everything to a blender or food processor EXPECT THE SPINACH.

Blend until everything is incorporated and fairly smooth. Taste and adjust any flavors if needed. If needed, add in some of the chickpea water to make things blend easier.

 

You could leave it as is and you will still have a delicious hummus, but in the spirit of St. Patty's Day, lets make it green!

 

Add your spinach to the blender and blend until smooth.

 

 

Isn't is pretty? Its so much fun to eat things that are fun colors! Taste the hummus and make sure it is to your liking. You might need to adjust the seasonings a bit to make it perfect!

 

Then, transfer your fresh homemade hummus to a dish or container.

 

 

Chill in the fridge for a few hours before serving.

 

Now you have some beautiful and delicious green hummus that St. Patrick himself would be proud of! This hummus is perfect for a St. Patrick's Day party or for a festive touch to your lunch and dinner!

 

Hummus has become a staple food in our house. We love to eat it with pita chips, carrot sticks, slices of cucumber and bell pepper, and crackers. Its also really yummy spead on toast, used in place of mayo on your sandwiches and veggie burgers, or in wraps to add delicious flavor and extra protein!

 

 

 

I hope you enjoy this recipe for hummus! I am sure you will love it as much as I do! Whether you make it in celeration of St. Patrick's Day, or just for fun, this is a recipe you won't want to miss out on!

 

Please share this recipe and my blog with your friends and family to helpe everyone live a healthier and happier life!

 

You can follow the blog vie email, Google, Twitter @ SpinachisGood, Tumblr @ justrunningforfood, and on Pinterest @ Hannah Plunkett.

 

I post every Friday!

 

Stay Healthy, Happy and Laughing!

 

H. Banana