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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~Hannah~

Super Foods Facts Part 2

  A few days ago I posted about Super Foods and I had so much fun writing it that I decided to do another one! I love learning about food and the benefits they have for our bodies! In my last Super Foods post I went over Kale, Flax Seeds, Blueberries, Avocados, Dark Chocolate and Almonds. You can find that post HERE . So now I am going to write about a few other popular Super Foods and some that should be popular!

Bananas
Bananas are delicious and packed full of healthy benefits! They contain Potassium which is helpful for building muscles, and bananas reduce the risk of hypertension, stroke and high blood pressure. Next, Bananas are a great source of Vitamin B6 which helps in the synthesis of the immune system, protein metabolism and functioning in the nervous system. Bananas also contain Vitamin C which helps the body to defend and heal infections. Because Bananas contain 3 natural sugars along with fiber, they offer an instant and substantial boost of energy! For me, eating bananas isn't hard, but sometimes just a whole bananas is boring. I like to bake with them, make Banana Ice Cream, throw them in a smoothie or freeze them and cover them with Dark Chocolate!

Quinoa
I love quinoa! My sister and I like to make quinoa bowls for lunch! Quinoa is actually a seed and is related to the beets and spinach! It contains two times the amount of fiber than white rice. Also, quinoa has all nine essential amino acids, making it a complete protein. A cup of cooked quinoa contains 8 grams of protein, 29% of your daily magnesium needs and four times the amount of iron per serving than brown rice.  Cooking quinoa takes little time at all and you can add almost anything to it! I like to add sautéed veggies and chicken to mine. Also you can bake with quinoa!

Lemons
Lemons help maintain PH balance, are high in Vitamin C  and potassium( which helps boost the immune system!). They are high in pectin fiber which aids in weight loss, and are rich in proteins, calcium, fiber and flavonoids. Lemons hydrate the lymph system and can alleviate constipation and stress. One lemon contains around 17 calories, 2 of which come from fats.  When using lemon juice in anything, try to squeeze your own since this is so much better than the bottled form. I like to have lemon water in the morning, add lemon juice to smoothies, bake with the juice and zest and add it to meat marinades!

Wheatgrass
I know, I doesn't sound appealing does it? To be honest, I have never tried it, but I am curious to. Wheatgrass is all over the health world now! Its the best natural source of chlorophyll, it activates white blood cells to boost your immune system, helps reduce high blood pressure and alleviates stress. Wheatgrass contains beta-carotene which detoxifies your body. Also, wheatgrass is high in vitamins A, B-Complex, C, E, and K. Per serving ( about a tablespoon) Wheatgrass has about 35 calories and none are from fat. You don't eat wheatgrass in large amounts. I mostly see it added to smoothies or juices!

Well, there are a few more Super Food facts! I hope you have enjoyed learning more about you food! I know I did! Please share this post with a friend!

Keep Healthy and SAFE!
H.Banana


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