Sweet dreams: 5 foods you should snack on before your vacation

Oatmeal cookies with carrots

Very tasty and dietary cookies are made from oatmeal and carrots. Try to choose a root vegetable that is sweeter, but in extreme cases, you can use a sweetener.

Ingredients:

• 100 gr. oatmeal;
• 1/2 cup whole grain flour;
• 2 small carrots (usually they are sweeter);
• 1 egg.

Preparation.

1. Beat the egg with a whisk and pour the flakes into it for 5-7 minutes so that they swell a little.
2. Peel the carrots and grate them on a fine grater.
3. Mix all ingredients together in a bowl and knead the dough.
4. Roll small balls with wet hands and shape into cookies.
5. Preheat the oven to 180 degrees.
6. Cover a baking tray with baking paper and place the products on it.
7. Bake for about 20 minutes.

Sweet dreams: 5 foods you should snack on before your vacation

Good sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic diseases, keep your brain healthy, and strengthen your immune system. It is generally recommended to get 7 to 9 hours of continuous sleep every night. There are many strategies you can use to ensure good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties. Here are the five best foods and drinks you can eat before bed to improve your sleep quality:

Almond

Almonds are a type of tree nut that has many health benefits. They are an excellent source of many nutrients, as 1 ounce (28 grams) of dry roasted nuts contains 18% of an adult's daily requirement for phosphorus and 23% of riboflavin. An ounce also provides 25% of the daily manganese requirement for men and 31% of the daily manganese requirement for women. Regular consumption of almonds is associated with a lower risk of some chronic diseases, such as type 2 diabetes and heart disease. This is due to their healthy monounsaturated fats, fiber and antioxidants. It is claimed that almonds can also improve sleep quality. This is because almonds, along with several other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep.

Almonds contain a lot of selenium

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Almonds are also an excellent source of magnesium, providing 19% of your daily requirement in just 30 grams. Consuming enough magnesium can help improve sleep quality, especially for those who suffer from insomnia. Magnesium's role in promoting sleep is thought to be related to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to disrupt sleep. One study examined the effects of feeding rats 400 mg of almond extract. It was found that the rats slept longer and deeper than without almond extract. The potential effects of almonds on sleep are promising, but more extensive human studies are needed.

Turkey

Turkey is delicious, nutritious and rich in protein. However, roasted turkey provides almost 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite. In addition, turkey is a source of several vitamins and minerals such as riboflavin and phosphorus. It is an excellent source of selenium, with a 3-ounce serving providing 56% of the daily value.

Turkey has several properties that explain why some people feel tired after eating or think it makes them drowsy. In particular, it contains the amino acid tryptophan, which increases melatonin production. Turkey protein may also contribute to increased fatigue. There is evidence that consuming a moderate amount of protein before bed is associated with better sleep quality, including fewer awakenings during the night. More research is needed to confirm turkey's potential role in improving sleep.

Chamomile tea

Chamomile tea is a popular herbal tea that has many health benefits. It is well known for its flavones. Flavones are a class of antioxidants that reduce inflammation, which often leads to chronic diseases such as cancer and heart disease. There is also some evidence that drinking chamomile tea can strengthen your immune system, reduce anxiety and depression, and improve skin health. Additionally, chamomile tea has some unique properties that may improve sleep quality.

In particular, chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that can promote sleepiness and reduce insomnia. One 2011 study of 34 adults found that those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and had fewer nighttime awakenings compared to those who did not take the extract. Another study found that women who drank chamomile tea for 2 weeks reported improved sleep quality compared to those who did not drink tea. Those who drank chamomile tea also had fewer symptoms of depression, which is usually associated with sleep problems. If you want to improve your sleep quality, you should definitely try chamomile tea before bed.

Kiwi

Kiwi is a low-calorie and highly nutritious fruit. One fruit contains only 42 calories and a significant amount of nutrients, including 71% of the daily value of vitamin C. It provides men and women with 23% and 31% of the vitamin K they need every day. It contains decent amounts of folic acid and potassium, as well as several micronutrients.

Additionally, kiwi may benefit digestive health, reduce inflammation, and lower cholesterol levels. These effects are due to the high fiber content and carotenoid antioxidants they provide. Based on research into their ability to improve sleep quality, kiwi may also be one of the best foods to eat before bed. In a 4-week study, 24 adults consumed two kiwis an hour before bed each night. At the end of the study, participants fell asleep 42% faster than when they did not eat anything before bed. Additionally, their ability to sleep through the night without waking improved by 5% and their total sleep time increased by 13%.

Eat a kiwi fruit before bed

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The sleep-promoting effects of kiwi are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate the sleep cycle. It has also been suggested that anti-inflammatory antioxidants in kiwi, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects. More scientific evidence is needed to determine the effects of kiwi on improving sleep. However, eating 1-2 medium kiwis before bed can help you fall asleep faster and stay asleep longer.

Sour cherry juice

Tart cherry juice has impressive health benefits. First, it contains small amounts of some important nutrients such as magnesium and phosphorus. It is also a good source of potassium. An 8-ounce (240 ml) serving contains 17% of the potassium a woman needs every day and 13% of the potassium a man needs every day. Additionally, it is a rich source of antioxidants, including anthocyanins and flavonols. Tart cherry juice is also known to promote sleepiness and has even been studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve your sleep quality.

The sleep-promoting effects of tart cherry juice are due to its high melatonin content. In a small study, adults with insomnia drank 8 ounces of tart cherry juice twice daily for 2 weeks. They slept 84 minutes longer and reported better sleep quality compared to when they didn't drink the juice. While these results are encouraging, more extensive research is needed to confirm the role of tart cherry juice in improving sleep and preventing insomnia. However, it's worth trying some tart cherry juice before bed if you struggle with insomnia.

Banana ice cream

Regular ice cream contains a lot of fat and sugar, so people try to avoid it when dieting. But a natural banana dessert will not have a negative impact on your figure.

Ingredients:

• 1 very ripe banana;
• 100 gr. low-fat paste-like cottage cheese;
• 1 pinch of vanillin.

Preparation.

1. Peel the banana and chop it using a blender or fork.
2. Mix banana, cottage cheese and vanilla well.
3. Divide the mixture into ice cream containers or a regular plastic container.
4. Place it in the freezer for 2-3 hours.

Why can't you eat at night?

Many people know that eating at night is harmful. However, not all people realize the objective reason for this ban. And therefore they continue to violate it, believing that this rule does not apply to them. Meanwhile, doctors, in response to the question of why you can’t eat at night, give scientifically based arguments. They are definitely worth listening to.

Why you shouldn’t eat at night: expert opinion

At night, a person usually sleeps. Of course, there are those who work night shifts, but most people are still awake in the morning, afternoon, and evening hours. It is during this period that the most active metabolic processes occur in the body, in particular the absorption by muscles of sugar obtained from food and its processing into energy. This does not happen at rest because the muscles are not working. In addition, excessive saturation of the body with glucose, and even with an overly full stomach, can cause insomnia. As a result, in the morning a person will feel exhausted and exhausted, as if he had been working all night.

Experts, answering the question of why you shouldn’t eat at night, explain that a late snack also negatively affects the digestive organs. After all, the absorbed food will practically not be digested during sleep. Meanwhile, the pancreas will still begin to produce enzymes for digestion, the gallbladder will carry out the process of producing bile, but these substances will not be used for their intended purpose. Bile, stagnating, can form stones, putrefactive microflora will multiply in the intestines, poisoning the blood with its toxins. That is why the last meal should be two, or even better, three hours before bedtime. Then, before falling asleep, a person will not feel oversaturation or, conversely, hunger, which prevents sleep. And in the morning he will not have swelling on his face, nausea, etc. unpleasant sensations.

What should you absolutely not eat at night?

However, nutritionists are not always categorical about late-night snacking. And, in their opinion, if you really want to eat, then you can satisfy your hunger with a small amount of light food. Low-fat cottage cheese, a boiled egg, a piece of boiled chicken, or even a glass of warm milk are good for this purpose. But in no case are potatoes, porridge with milk, raw vegetables and fruits, flour products, pickles, smoked meats, sausage, or a sandwich with butter suitable for this.

Why can't you eat sweets at night?

It is completely unacceptable to consume foods high in sugar before bed: sweets, chocolate, cookies, jam, etc. After all, carbohydrates are a source of energy. And at night, its consumption is minimal, therefore, all excess will be stored by the body in reserve - in adipose tissue. This threatens obesity, including obesity of internal organs, the development of diabetes, metabolic problems, etc.

Why can't you eat fruit at night?

Fruits are known to be an excellent snack. But at the same time, nutritionists advise eating them in the morning or afternoon, but not at night. Firstly, those watching their figure should take into account that some fruits are quite high in calories, such as bananas and grapes. And the resulting calories will not be used up during sleep, which means they will turn into fat deposits on the waist and hips. Secondly, most fruits have a laxative effect, which can lead to intestinal upset at night.

Many people are also interested in why they shouldn’t eat apples at night. After all, this is a recognized dietary product. But these fruits have a diuretic effect and can cause bloating and flatulence. Therefore, they should also be eaten no later than 3-4 hours before bedtime.

Cottage cheese casserole with apple

You will get not only a low-calorie, but also a very tender casserole with a nutty taste that comes from poppy seeds. Instead of honey, you can use any healthy syrup: Jerusalem artichoke, maple, date.

Ingredients:

• 100 gr. low-fat cottage cheese;
• 1 large sweet apple;
• 1 egg;
• 2 tbsp. l. liquid honey;
• 1 tbsp. l. poppy

Preparation.

1. Turn on the oven to 200 degrees.
2. While it is heating up, grate the apple on a medium grater and mix it with honey, cottage cheese and poppy seeds. If the cottage cheese has grains, first beat it with a blender.
3. Divide the casserole into muffin tins and bake for about 15 minutes. If you cook in a large pan, increase the time by 5-10 minutes.

Why you shouldn't snack on chocolate in the evening

Chocolate seems like the perfect late night snack. It is not voluminous, it will not take long for the body to digest it, but it will give a surge of energy and bring pleasant emotions. And for many people, emotional stability may decrease just in the evening.

But this can make you overly excited. And sugar, which is present in many types of sweet chocolate, is not what your body needs before bed.

In general, sometimes you want to try sweets because you lack energy. BUT this may mean that you're not so much exhausted from working hard as you haven't been eating right all day. Or you have started to have some endocrine problems, which you should definitely consult with your doctor about.

And instead of chocolate, a jog, a massage, an interesting movie or making love can give you pleasant emotions.

Marshmallows without sugar

This dessert, unlike the classic type, does not require baking and does not contain sugar. Honey is used instead, but you can add any substitute you like.

Ingredients:

• 500 gr. ready-made applesauce;
• 500 gr. any berries;
• 8 pcs. egg whites;
• 1 glass of chilled green tea;
• 1 glass of clean water;
• 3 tbsp. l. liquid honey;
• 2 tbsp. l. agar-agar.

Preparation.

1. Rinse the berries and rub through a sieve so that the seeds do not get into the marshmallows.
2. Dissolve agar-agar in water.
3. Mix apple and berry puree, green tea, dissolved agar-agar.
4. Boil the mixture for about 3 minutes and cool.
5. Beat the egg whites until thick, then add honey and the cooled mixture at the end, whisking continuously.
6. When the mass increases in volume, transfer it to a pastry bag.
7. Line a counter or baking sheet with parchment paper and shape the bag into marshmallows, spacing them a little apart.
8. Let it dry for 5-6 hours or overnight.

Dark chocolate

Caffeine and theobromine, found in large quantities in dark chocolate, are cortisol's best friends (they can significantly increase its levels). Cortisol, in turn, along with other hormones (such as insulin), mobilizes fat and glucose as the main source of energy, which it plans to use in the future - in the form of unwanted deposits on your waist and hips.

If you are a chocolateaholic and are unable to give up your favorite sweets, watch the clock: after 18:00, chocolate (like all other caffeine-containing products) is prohibited from entering!