Best foods to eat for dinner – You probably know from experience that getting a poor night’s sleep can cause you to crave moresugary foods (hello, chocolate croissant). But did you know that what you eat before bed can have a direct impact on the quality of your Zs?
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A good deal of recent research has shown that eating patterns can either foster or interfere with healthy slumber. A handful of specific foods have been linked to better sleep, and a new study published in the Journal of Clinical Sleep Medicine found that participants with a higher fiber intake (think fruits, veggies, whole grains, pulses, nuts, and seeds) actually spent more time in restorative slow-wave sleep at night. On the other hand, people who ate too little fiber, too much sugar, and excess saturated fat (the kind found in fatty red meat and dairy products) experienced more disturbed sleep.
Given the findings to date, you can’t go wrong with the dinners below: Each meal is high in fiber, low in saturated fat and sugar, and contains at least one food thought to bring on a good night’s rest, such as lentils, leafy greens, salmon, kiwi, sunflower seeds, brown rice, and quinoa.
Getting better sleep—starting tonight—could do your body a world of good. Aside from appetite and weight regulation, sleep is also tied to emotional wellbeing, increased productivity, improved mental and physical performance, and decreased inflammation (a trigger of premature aging and disease).
These four recipes, from my book Slim Down Now ($10, amazon.com), serve one, though you can easily double or triple them. Bon appétit, and sweet dreams.
1. Moroccan Lentil Soup
In a medium saucepan over low heat, sauté ¼ cup minced yellow onion in 1 tbsp. coconut oil and 1 tbsp. organic low-sodium vegetable broth until translucent. Add 6 tbsp. of additional broth, ½ cup cauliflower, cut into small florets, 1 tsp. each minced garlic, fresh squeezed lemon juice and Italian herb seasoning, and 1/16 tsp. each ground cinnamon, cumin, turmeric, and coriander. Stir for 3 to 4 minutes. Add a ½ cup water, ½ cup fresh baby spinach leaves, and one diced Roma tomato. Bring to a very brief boil and then reduce to a simmer for about 1o minutes. Add ½ cup of lentils and stir to heat through.
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