SLEEP! It’s the ultimate fat loss, energy, mojo and magic health pill.
Quality sleep helps us recover, keeps us healthy and happy. But, bad sleep; especially if it’s chronic bad sleep, wreaks havoc on out bodies. A couple nights short or interrupted sleep puts us on the road to illness, moodiness and accelerated old age.
We are so lucky to have so much research on sleep! We’ve learned what a great nights sleep looks like, how to create a sleep cave and how to create a sleep ritual.
Now onto the nitty gritty: WHAT TO EAT FOR AWESOME SLEEP?
We can eat to refresh our sleep cycle! Eating well can actually dictate our body’s Circadian Rhythm. Our Circadian Rhythm is our body’s clock. The kinds of foods we eat, and how and when we eat dictates how well our clock runs.
If you want awesome sleep follow these healthy eating rules:
1. Keep Alcohol, Caffeine Moderate.
Although a alcohol seems to make us feel sleepy, the sugar + alcohol is hard to metabolize. It actually disrupts restful sleep. Even 1-2 drinks can put a complete stop to the deep sleep that you need to recover.
Caffeine works much in the same way, taken too late will keep you wired!
Solution: Limit the alcohol you have, and stop caffeine early in the day. Enjoy your coffee in the morning!! .
2. Eat Protein During the Day
Research shows that eating a high protein diet improves sleep.
Low glycemic index foods such as eggs, meats, poultry, fish, and most vegetables tend to lower the cortisol levels.
High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise. Cortisol keeps us up at night and sleepy in the morning!
For individuals who start the day with a normal cortisol level, starchy or sugary breakfast food choices can cause the cortisol to rise and remain elevated all day - and all night.
Solution: Eat a protein rich breakfast in the morning to improve your circadian rhythm and increase your alertness and energy in the morning.
3. GOOD Carbs vs. Sugar
We all need carbs! Even if you are on a low carb diet you do need some carbs to regulate your circadian rhythm. Your brain converts carbs to serotonin (the feel good neurotransmitter) at night. The high glycemic foods with processed sugar keep us wired and raise our body temp. This will make us restless at night.
Solution: It’s a great idea to have quality carbs with your last meal.
4. Eat Healthy Fats
Solution: Make sure you’re getting good fats with dinner. Coconut oil, krill oil, and grass fed butter are great options. I also recommend Kyani Sunset.
Kyäni Sunset was designed to contain only lipid-soluble elements, maximizing the bio-availability of these nutrients for absorption. Sunset is a proprietary combination of tocotrienols (the most potent form of vitamin E), Omega-3s derived from Wild Alaskan Sockeye Salmon (the purest source in the world), Beta Carotene (a natural source of Vitamin A), and the essential Vitamin D. The health benefits of tocotrienols, Omega-3, Beta Carotene, and Vitamin D are well documented by medical professionals and researchers. Kyäni Sunset offers unparalleled nutritional support to the body’s vital systems including cell health and support for the cardiovascular and immune systems. Comprised of only lipid-soluble nutrients, Sunset is intended for evening use when the body’s lipid activities are at their peak. Sunset gives the body what it needs when it needs it.
5. EAT 2-3 hours before bed
Eating lots of food at night is linked to disruptions and circadian rhythms and hormones. Eating also raises our body temperature which keeps disrupts sleep.
Solution: Be sure to eat 2-3 hours before bed so that you can digest and food won’t disrupt sleep. Eat a smaller sized dinner with a blend of protein, fats and carbs.
6. Take Magnesium (and Zinc)
Magnesium calms the nervous system and fights off inflammation; both of which can keep us up at night. A recent study showed that taking a magnesium supplement improved sleep by 60% in individuals who had poor sleep!
Many foods contain magnesium. These foods include dark leafy greens like spinach, nuts and seeds, chocolate, fish, legumes, and rice (Arroz con habichuelas). Yet, it is hard to obtain enough magnesium from food alone.
Solution: Eat high quality mg rich foods with dinner. Also, take a quality magnesium supplement 30min – 1 hr before bed.
Sleep plays an important part in our homeostasis! Be sure to EAT your way to great sleep!!!!
Happy Monday to all of you....See you at Bootcamp!!
Coach
P.S. –If you are looking to make some changes in your eating or your training. Maybe you would like to know how I can help, here are 4 ways I can help you with your health and fitness goals
1. Join our Bootcamp
Everyone that joins our Bootcamp starts with a 21 Day Challenge. It's a 3 week trial of our Bootcamp for you to discover what we are about, how that classes are, if it's the right program for you and for me to see how I can help you in a group setting... details are here <<==
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My favorite thing to do is help people define and reach their fitness goals. This coaching platform is just for YOU. Your time, your schedule and a workout designed just for YOU. Reply to this email and let me know this is what you are interested in.
3. Want to Compete on Stage.
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