I created Wellness. Balanced. with you in mind. It’s a ninety day on-line personal transformation program and right now it’s free. Daily emails, access to a secret Facebook group and private coaching (via email) with me are just a few of the perks.
One participant in the first group called it “Brilliant and transformative.” Another said “You are confirming so much of who I am every day. I am having a love affair with ME!!!”
This is the second in a series of four blogs to give you a taste of what we’re doing in Wellness. Balanced. Each week has a different theme and each day addresses ways to enhance various aspects of our daily lives within the context of that theme. Today’s blog is from SLEEP week and involves food. The complete graphics and extras aren’t included here – you’ll have to join us to get the full effect. But you’ll get the idea. Each day is short, simple and powerful. Enjoy!
SLEEP Week – Wednesday
Most diets, or weight loss programs will tell you to stop eating after dinner. But what if you didn’t eat a big dinner or ate dinner on the early side, and end up going to sleep later than normal? Is it okay to go to bed hungry?
I’m a great sleeper but recently, for several weeks, I started waking up at 4 am. Every morning. No apparent reason. I didn’t have to pee. No noise was waking me up. I couldn’t figure it out. And then I realized I had been going to bed hungry and at 4 am my body was waking me up saying “feed me.”
I started eating a small handful of raw walnuts before bed and that allowed me to sleep through the night. Walnuts contain tryptophan and their own source of melatonin – both sleep inducing (tryptophan is an essential amino acid and melatonin is a hormone). I also believe the fat in walnuts helps my body stay sated, allowing me to sleep longer.
Many people are ready for a nap after eating Thanksgiving dinner – again, that’s the tryptophan in the turkey. Other, perhaps, surprising sources of tryptophan are: bananas, potatoes, tart cherries and eggs.
If you’re able to stop eating after dinner (especially if you had a big dinner), it’s still beneficial in terms of maintaining, or losing weight. Quality sleep, however, is also crucial for managing your weight. Without it, your leptin levels drop which signals your body you’re hungry. When you’re tired, that hunger tends to make you crave junk carbs – a dangerous combination if your weight is a priority.
Here’s an interesting study on the benefits of fasting for sixteen hours (think of not eating between 7 pm and 11 am). According to the website, Eat This, Not That: “Nighttime fasting—a.k.a. closing the kitchen early—may help you lose more weight, even if you eat more food throughout the day, according to a study in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed ‘round the clock became obese—even though both groups consumed the same amount of calories!”
The next Wellness. Balanced. launches on Monday, January 1, 2018. Join us! It’s free. It will be even better if you’re in it. Register here.
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