Showing posts with label foods. Show all posts
Showing posts with label foods. Show all posts

If you're a restless sleeper, try eating any of these foods a few hours before bedtime and be ready to catch some zzzs.






7 Foods that will help you sleep faster at night  (Omenka Online)

Sleeping comes easy for some people while for other, they will need to count backwards from 100 to 1 before the cousin of death will finally lead them to rest for a few hours. However, for some others, they have to rely on pills to get any form of sleep.

Overtime, some studies have shown that the food we consume before bedtime could help aid us in getting to and staying asleep. So why not play it safe with a natural fix? If you're a restless sleeper, try eating any of these foods a few hours before bedtime and be ready to catch some zzzs.

1. HONEY
Raw honey contains a high amount of fructose and glucose. While glucose gives your body a small burst of energy in the form of blood sugar, fructose takes much longer to process. Together, these two chemicals sustain your glucose levels while you snooze.


Honey  (Cox's Honey)





That little bit of glucose lowers levels of orexin, a neurotransmitter that raises your level of alertness.

2. BANANAS


7 Foods that will help you sleep faster at night  (South China Morning Post)

Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain's key calming hormones thereby making this fruit nature's little sedative.

3. NUTS
Who else is nuts about nuts? Pistachios, Almonds, Walnuts, Cashews etc have unsaturated fats that will not only boost your heart health but also improve your serotonin levels. Most of these nuts contain magnesium, a mineral which acts like a natural sedative. Even a small deficiency in magnesium can lead to trouble in the sleep department.

4. OATS


Oat

This is rich in sleep-inducing melatonin, vitamins, minerals and amino acids. It may be your go-to breakfast meal but if you need a good night’s rest, prepare a bowl and when mixed with milk and honey, it can make a very comforting bedtime snack.

5. POULTRY




Who knew that poultry would be a go-to recommendation for sleep? All poultry contains sleep-inducing tryptophan. Tryptophan is an amino acid that the brain uses to make serotonin and melatonin, hormones that calm and induce sleep.

6. YOGHURT


Yorghurt  (health)

Yoghurt contains calcium, which is needed for processing sleep-inducing hormones tryptophan and melatonin. If topped with nuts and/or bananas, you are sure to get a good night’s rest!

7. PIZZA



Honestly, any excuse to eat pizza is  good! Though some people, especially the fit-fam crew, might disagree with this because pizza is known to contain high levels of fat.

However, even though pizza contains a high glycemic index, a slice just before bedtime has been known to help put one to sleep faster than normal.

The key is to not overeat! Research has shown that the large amounts of rice (high glycemic index) consumed in Japan are significantly associated with the good sleep that Japanese people have. High GI foods won’t get you in shape, but they might just let you enjoy some Japanese tranquility.

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When making healthy meals, most of us don't think about whether or not cooking our food affects its nutrition. Although some foods can be more nutritious when cooked, there are other foods that are healthier when consumed raw. This is because heating can destroy certain nutrients. As such, Jumia Food, Nigeria's No 1 food ordering platform identifies some of the foods that are healthier when eaten raw.

Onions

Onions has sulphur compounds, along with cancer-fighting antioxidants. Thus, eating it raw can help shield you against lung and prostate cancer. So, do not shy away from popping a slice in your mouth when cooking.

Red Pepper

Red pepper contains a large amount of vitamin C. Vitamin C helps to repair, regenerate tissues and protect against heart disease. When you cook it, the level of vitamin C will significantly decline. So, if you want to get the best out of red pepper, do not cook it!




Garlic

Quite a number of people hate eating raw garlic because of the smell. However, cooking it reduces the antioxidant allicin, which helps fight heart disease and cancer. Garlic does contain other nutrients that remain intact after cooking, but to maximize its benefits, it's best to enjoy garlic raw.




Spinach

Spinach is high in vitamin C and cooking it gets rid of a large amount of nutrient. However, cooking spinach also breaks down oxalic acid which can assist with your body's absorption of calcium, iron, and magnesium; so it is advisable to alternate when eating it.

Nuts




We all prefer the taste of roasted nuts, but the cooking process takes away some of its nutritional value. Know that roasting increases the calories and fat content of nuts while diminishing magnesium and iron.

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The calories in an average orange are only 62.5 but more important for weight management and health are its many other powerful nutritional benefits. Discover why athletes, weight loss participants and everyday people choose the orange as their snack of choice.

Orange Nutrition Benefits  For Health and Weight Management

One orange contains all the vitamin C your body needs for the day. Vitamin C from natural food sources helps your liver to detoxify.  A healthy clean liver is  essential for weight management.

Also See: 10 Simple Ways to Deal With Painful Sex.

Oranges are low in calories, contains no saturated fats or cholesterol.

Oranges are rich in dietary fiber, pectin, which is very effective in persons with excess body weight.  We use them both in our weight loss Bootcamp and our pring cam Bootcamp.  Toxins are  stored in fat  cells. If you are toxic you cannot lose that last 10 pounds now matter how you starve your body since your body is protecting you from those toxins by keeping them in storage.

Orange fruit contains a variety of phytochemicals. Hesperetin, naringin, and naringenin are flavonoids found in citrus fruits.

Oranges contain generous amounts  of vitamin A precursors , and other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein.

Oranges contains minerals like potassium and calcium.  Minerals are essential for acid/alkaline balance.  A body that is too acidic cannot lose weight since that acid is considered a toxin which the body must store in its fat cells.

Nutrients Values Of Oranges :  One Cup (165 gms)

Energy (calories) 81

Fiber content (g) 4.0

Folate (mcg)        56

Potassium (mg)  274

Water (%) 87

Protein (g) 2.0

Sugar (g)    14

Vit. A (mcg) 408

Vit. C (mg) 97

Vit. B1 (mg) 0.1

Vit. B2 (mg) 0.1

Vit. B6 (mg) 0.1

Vit. E (mg) 0.2

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Mandarin oranges have become one of the most popular pleasures of the festive season; we pile the beautiful orange gleaming fruit into large bowls and stuff them into children’s stockings.

Did you know that mandarin oranges, satsumas, tangerines and clementines are all different varieties in the mandarin family? They are all smaller than oranges with a looser skin, making them easier to peel.

Below are 3 tasty and simple recipes for your pleasure.  First, let’s learn how good they are for us.

5 Health Benefits Of Mandarin Oranges

1. Reduces Risk of Liver Cancer
The National Institute of Fruit Tree Science studied a Japanese population who ate a high number of mandarin oranges. In another study, a team at Kyoto Prefectural University of Medicine studied patients with hepatitis who drank mandarin juice for a year. Both of the studies showed that mandarin oranges reduced the chance of liver cancer.
2. Inhibits the Growth of Leukemia
Mandarin oranges contain tangeretin, a flavone found in citrus peels which Studies have shown help reduce the risk of leukemia.
3. Reduces Risk of Hardened Arteries
Tangerines contain a powerful flavonoid known as nobiletin, which has been shown in a study to lessen the hardening of arteries, especially in diabetics.
4. Combats breast cancer
Both tangeretin and nobiletin were found to fight breast cancer cells, according to a study using the extract of the peel.
5. Full of Nutrients
They are an excellent source of Vitamin C, which is an antioxidant that helps prevent chemical damage to cells and helps keep the immune system healthy. They are also a good source of vitamin A, and a source of B-complex vitamins.





Mandarin Orange Green Smoothie

Mandarin Orange Green Smoothie

This is a super easy green smoothie to make with only 3 main ingredients, so there’s not much shopping to do. I love a green smoothie for breakfast.

Ingredients:
2 – 3 Mandarin Oranges, peeled and sectioned
1 cup Kale or Baby Spinach
1/2 Avocado
A few Strawberries (Optional)
Clean water

Directions:
Start with blending mandarins till liquefied.

Next add the strawberries and avocado till fully blended.

Then add kale or spinach slowly till blended in.

Add just enough pure water to be able to add more spinach.

Blend till smooth; use the liquefy button on the blender.

Drink immediately.





Refreshing Fruit Salad with Mandarin Oranges

Refreshing Fruit Salad with Mandarin Oranges
It is so easy to make a refreshing fruit salad for breakfast or a snack at any time of the day.

Ingredients:
1 Apple
1 Banana
1 Mandarin Orange
Handful of Blueberries
Handful of Pomegranate Seeds
A few Grapes

Directions:
Very simple—chop and mix fruit together.

Serve and eat.

2 Servings



Mandarin Orange with Kale and Veg Salad



Mandarin Orange with Kale and Veg Salad
This is a smart way to get kale into a meal. Adding the mandarins along with the sweet bell peppers makes this a very healthy and tasty salad.

Also See: CAUSES OF LOW SPERM COUNT(OLIGOSPERMIA) AND HOW TO CURE IT.

Ingredients:
1 pound fresh kale
2- 3 Mandarin Oranges, peeled and separated
1/2 Red bell pepper, sliced
1/2 Yellow Bell Pepper, sliced
1 small White Onion, sliced (optional)
1 -2 Green Onions, chopped olive lemon juice salad dressing

Directions:
1. Wash and trim kale.
2. Toss peppers, oranges, and onion with dressing.
3. Serve and chopped o
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There is nothing like homemade granola. It is super simple to make — not to mention healthier and less expensive than store-bought varieties.


Cinnamon, nutmeg and orange zest add wonderful flavors to this granola recipe. We use a variety of nuts but you don’t need to use them all just pick your favorites. Granola keeps well in the fridge or the freezer; just pull out what you need at any time.


Cinnamon Orange Nutty Granola

Also See: CAUSES OF LOW SPERM COUNT(OLIGOSPERMIA) AND HOW TO CURE IT.

Ingredients

8 cups oatmeal (not instant)

1/4 cup slivered or sliced almonds

1/4 cup pecans, coarsely chopped

1/4 cup walnuts, coarsely chopped

1/4 cup macadamia nuts, coarsely chopped

1 teaspoon cinnamon

1 teaspoon nutmeg, freshly ground or powdered

3/4 cup coconut sugar*

2 teaspoons maple syrup

3 teaspoons agave syrup

1/2 cup coconut Earth Balance

1/4 cup water

2 teaspoons sea salt

orange zest

Instructions

Mix all ingredients in bowl. Mix well to coat.

Spread granola out 1 inch thick in pans. Bake in oven at 225 degrees Fahrenheit for 2 hours, tossing every 25 minutes.

Remove from oven, let cool.

Store in freezer or refrigerator until ready to eat.

That's all.

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