Novi recepti

21 način na koji spavate kako biste se odmorili na putu do boljeg tijela i boljeg zdravlja

21 način na koji spavate kako biste se odmorili na putu do boljeg tijela i boljeg zdravlja

Guru zdravlja Shawn Stevenson dijeli svoje najbolje savjete za bolji san

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21 način na koji spavate kako biste se odmorili na putu do boljeg tijela i boljeg zdravlja

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Studije to pokazuju upravo jedna noć nedostatka sna može vas učiniti rezistentnim na inzulin kao i dijabetičara tipa 2. To izravno dovodi do bržeg starenja i skladištenja dodatne tjelesne masti. Osim toga, studija objavljena u časopisu Journal of Canadian Medical Association Journal to pokazao nedostatak sna izravno je povezan s nemogućnošću gubitka težine. Ispitanici su stavljeni na isti program vježbanja i prehrane, ali oni koji su bili u skupini s nedostatkom sna (manje od šest sati po noći) dosljedno su gubili manje težine i tjelesne masti od kontrolne skupine koja je spavala više od osam sati po noći. Nekoliko drugih studija pokazuje da nedostatak sna može potaknuti rak, Alzheimerovu bolest i depresiju.

Možete radikalno poboljšati san s početkom večeras i preventivno izbjeći gornje kronične probleme uz sposobnu pomoć Shawn Stevenson, BS, FDN, domaćin prvog podcasta Health Feature u SAD -u na iTunes -u, "The Model Health Show" i autor bestselera SPAVAJTE PAMETNIJE: 21 bitne strategije za uspavljivanje na putu do boljeg tijela, boljeg zdravlja i većeg uspjeha.

Jednostavno odaberite tri ili četiri od sljedećih savjeta, primijenite ih sljedeća dva tjedna i provjerite koliko se osjećate svježije i energičnije. Evo 21 Shawnovih trikova za spavanje kako biste se odmorili na putu do boljeg tijela i boljeg zdravlja.

Izbjegavajte zaslon

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Ovo je vjerojatno prva stvar koju možete učiniti kako biste odmah poboljšali kvalitetu sna. Umjetno plavo svjetlo koje emitiraju elektronički zasloni potiče vaše tijelo na proizvodnju više dnevnih hormona (poput kortizola) i narušava prirodnu pripremu vašeg tijela za san. Istraživači s Harvarda potvrdili su da naša računala, iPadi, televizori, pametni telefoni itd. proizvode plavi spektar svjetlosti koji usisava i koji vam može stvoriti velike probleme sa spavanjem. Ako svom tijelu želite dati dubok san koji mu je potreban, neka vam bude isključivanje svih ekrana sat vremena prije spavanja.

Budi fora

Termoregulacija snažno utječe na cikluse spavanja vašeg tijela. Kad dođe vrijeme za odmor vašeg tijela, dolazi do automatskog pada tjelesne temperature koji pomaže u pokretanju sna. Ako temperatura u vašem okruženju ostane previsoka, vašem tijelu može biti fiziološki izazov doći u idealno stanje za miran san. Studije su otkrile da je idealna sobna temperatura za spavanje između 62 i 68 stupnjeva celzijusa. Sve iznad 75 ili ispod 54 vjerojatno će uzrokovati poteškoće sa spavanjem.

Budite rani za ustajanje

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Ironično, jedna od najboljih stvari koje možete učiniti da poboljšate san je rano ustajanje. To se vraća na činjenicu da su ljudi imali određene obrasce sna i budnosti koje smo pronašli način da ih nadjačamo tek u posljednjih stotinu godina.

Ustali ste rano i gladni? Isprobajte jedan od naših najboljih recepata za zdrav doručak.

Ranim buđenjem započinjete proces koji pomaže vašem endokrinom sustavu da se poveže s dnevnim uzorcima Zemlje. Ustanite kad sunce izađe. Možda ste u početku imali izazovno vrijeme, ali nakon manje od nekoliko tjedana, vaše će se tijelo prilagoditi tom obrascu, a vi ćete se osjećati odmornije i svježije kad se probudite. Iz starog obrasca da ste budni noću "umorni i oživljeni" možete izaći tako što ćete rano ustati i imati prirodno oslobađanje kortizola te otići ranije u krevet i iskorištavajući prirodno oslobađanje melatonina.

Smiri svoje unutarnje brbljanje

Sada, više nego ikad, s konstantnim protokom informacija koji dolaze do vas, važno je imati praksu koja će vam pomoći ukloniti stres. Ta važna praksa je meditacija. Meditacija je poput tonika. Tonik je nešto što možete koristiti svaki dan, a rezultati su sve bolji i bolji. Što više meditirate, više smirenost i prisutnost u svakodnevnom životu.

Evo nekoliko namirnica koje potiču san da probate jesti prije spavanja.

Učinci su kumulativni, a neuro-povezanost vašeg mozga i tijela s zatvaranjem očiju i fokusiranjem na dah smjesta vas stavlja u taj mirni prostor. Brojna istraživanja pokazuju da meditacija povećava hormone dobrog osjećaja i endorfine, smanjuje hormone stresa poput kortizola i čak smanjuje upalu u našem tijelu.

Napravite utočište za san

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Neka vam mandat prestane koristiti spavaću sobu kao zabavno središte vaše kuće. I nikada ne nosite posao sa sobom u krevet. Ljudi su stvorenja navika i stanište. Ako stvorite okruženje u kojem se razne aktivnosti mogu odvijati u vašem području za spavanje, ne stvarate neuro-udrugu da je vrijeme za spavanje kada uđete tamo (tako dugo, doručak u krevetu). Svi smo mi samo prevelike bebe s istim osnovnim programiranjem. Učinite svoje spavaća soba sveto mjesto gdje vlada mir, mir i opuštenost. Kad uđete u utočište za spavanje, bit ćete lako mirno otići do svojih snova.

Uzemljite se

Od početka vremena ljudi su imali stalnu interakciju sa Zemljom, a tek nedavno smo se sve više i više "odvajali" od nje. Nova otkrića pokazala su da je sama zemlja prepuna slobodnih elektrona (energije) koji nam se zapravo prenose kad dođemo u kontakt s njom. Postoje brojne studije koje pokazuju radikalna poboljšanja upale, boli i normalizaciju kortizola dovođenjem pacijenata u kontakt sa vodljivim površinama zemlje. Jeste li to ikada primijetili kad odete na plažu te noći spavate kao beba? Kad je u pitanju poboljšanje vašeg sna, dovođenje vašeg tijela u kontakt sa zemaljskim elektromagnetskim poljem moglo bi biti samo nešto što vam mijenja igru. Trava, prljavština, pijesak i vodena tijela neke su od najprovodljivijih površina prepunih slobodnih elektrona. Uvježbajte svaki dan barem pet do 10 minuta vremena "uzemljenja" kako biste vidjeli neka lijepa poboljšanja u snu.

Neka se zamrači

Imajući izvori svjetlosti bilo koje vrste u vašoj spavaćoj sobi mogu poremetiti vaše obrasce spavanja. Čak i upotreba maske za oči neće biti 100 posto učinkovita za većinu ljudi. Vaša koža ima fotoreceptore koji mogu uhvatiti svjetlost. Ako u vašoj spavaćoj sobi postoji umjetno svjetlo, vaše ga tijelo hvata i šalje poruke vašem mozgu i organima koje mogu ometati vaš san. Najbolje rješenje je da ga zamračite! Nabavite sebi neke popularne „zavjese za zamračivanje“ i uklonite sve ostale izvore neprestanog umjetnog svjetla iz svoje sobe. Ova jedna stvar može odmah imaju blagotvoran utjecaj na san.

Dobijte više sunčeve svjetlosti

Jedna od najvažnijih stvari koje mogu izazvati dobar san je prirodno lučenje hormona melatonina u vašem tijelu. Melatonin proizvodi epifiza u vašem mozgu i šalje signal za reguliranje ciklusa spavanja i buđenja u vašem tijelu. Izlaganje svjetlosti snažno utječe na proizvodnju i lučenje melatonina. Sunčeva svjetlost pruža prirodni spektar svjetlosti koji nam je potreban za koordinaciju ciklusa proizvodnje melatonina. Osigurajte više prirodnog svjetla tijekom dana i manje umjetnog svjetla noću i na dobrom ste putu ka boljem snu.

Legnite u krevet u pravo vrijeme

Spavanjem u pravo vrijeme ostvarujete dodatne prednosti. Pokazalo se da ljudi imaju najznačajnije hormonalne beneficije i oporavak dok spavaju između 10 sati ujutro. i 2 sata ujutro Dobivate najviše pomlađujućih učinaka, pa svakako uključite ovaj četverosatni prozor u svojih osam (ili više) sati ukupnog sna. To se temelji na naizgled izgubljenoj spoznaji da su ljudi dio prirode , i kad se svjetla ugase na planeti, to je znak svemira da je vrijeme da odbijemo, isto.

Izvedite svoje "prijatelje" iz svoje sobe

Ne, ne govorimo o vašim najboljim prijateljima. Brojna su istraživanja potvrdila da elektromagnetska polja ili elektromagnetski šum koji dolaze iz naših svakodnevnih elektroničkih uređaja mogu uzrokovati poremećaj komunikacije između stanica u našem tijelu. To znači da možete imati sve, od hormonalnih problema do raka, ako se predugo izlažete tim stvarima. Ako vam je važno biti zdrav i nemati kroničnu bolest, velika je vjerojatnost da ćete to htjeti izvadite elektroniku iz svoje spavaće sobe, i definitivno prestanite spavati dok ste se stisnuli uz mobitel.

Imajte veliki "O"

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Uzmite užinu s visokim udjelom proteina i niskim udjelom ugljikohidrata blizu spavanja

Ako želite uistinu imati miran san, jedna od najgorih stvari koju možete učiniti je jesti neposredno prije spavanja. Dajte svom tijelu solidnih 90 minuta (bolje je više) prije odlaska u krevet nakon jela. To je osobito istinito ako jedete ugljikohidrate jer će inherentni skok šećera u krvi kasnije uzrokovati nagli pad šećera u krvi ... a ako slučajno zaspite kad ova hipoglikemija pogodi, vjerojatno će vas izvući iz prirodnog ciklusa sna. Ako morate nešto pojesti neposredno prije spavanja (opet, barem 90 minuta), idite uz hranu bogatu proteinima (poput svježeg sira ili nekog drugog naših 9 međuobroka za izgradnju mišića). Aminokiseline u proteinskoj hrani (poput triptofana) zapravo mogu pomoći u boljem spavanju.

Upoznajte vrijednost sna

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Općenito, budnost je katabolička (razgrađuje vas), a san anabolički (gradi vas). Spavanje je zapravo povišena anaboličko stanje, pojačava rast i pomlađivanje imunološkog, koštanog i mišićnog sustava - obnavlja vas i održava mladošću. Kvalitetan san jača vaš imunološki sustav, uravnotežuje vaše hormone, pojačava vaš metabolizam, povećava fizičku energiju, i poboljšava funkciju vašeg mozga. Uz sve bitne prednosti koje san pruža, to ćete i učiniti nikada imati tijelo i život koji želite bez odgovarajuće količine sna.

Gospodin i gospođa Smith Naočale

Ako ste fanatik u vezi s tim stvarima i ne smeta vam da izgledate kao netko iz budućnosti, onda možete iscrpiti neke od njih ove čaše koji blokiraju plavo svjetlo i daju svemu mnogo sigurniju, mekšu, žutu nijansu. Imaju leće slične naočalama koje su Brad Pitt i Angelina Jolie nosili u filmu Gospodin i gospođa Smith tijekom epske scene tučnjave. Ako ti nabavite one jeftine, onda nećete izgledati tako cool... ali hej, ovo je za znanost, a ne društvene točke.

Bez rukavica, bez ljubavi (za vaše noge)

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Iako bi sobna temperatura idealno bila hladnija da izazove sna, neki ljudi mogu izazvati nesanicu kad su im ekstremiteti prehladni. To je zato što je protok krvi primarna metoda distribucije topline po cijelom tijelu. Ako su vam ruke i noge prehladne, to bi mogao biti znak slabe cirkulacije. Rješenje: Nosite u krevet par toplih čarapa.

Dopunu

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U idealnom slučaju, morate se prvo pozabaviti problemima načina života koji zapravo uzrokuju problem sa spavanjem. Ako prijeđete na uzimanje lijekova ili suplemenata, samo ćete liječiti simptom i povećati vjerojatnost da ćete razviti ovisnost o nečemu što vam može dugoročno naštetiti. Tri od blažih do umjerenih prirodnih pomagala za spavanje koje možete dodati (nakon prve primjene nekih promjena načina života) su:

Kamilica - izvrstan čaj za popiti prije spavanja, pokazano da smiruje mišiće i živčani sustav.
Kava - nacionalno piće Fidžija ima sedativna svojstva i obično se koristi za liječenje nesanice i umora.
Korijen valerijane - umjereni sedativ, indiciran za osobe koje teško zaspu, i također potiče neprekidan san.

Trenirajte naporno (ali pametno)

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U teretani možete cijeli dan udarati dupe, ali nikada nećete dobiti tijelo koje želite dok ne zaspite. Dugotrajni kardiovaskularni kardiovaskularni rad održava kortizol povišenim, što može uzrokovati neke potencijalne probleme s hormonima i spavanjem kod nekih ljudi. Ako ste se borili sa spavanjem, a kardio je vaš oblik vježbanja, privremeno ga zabranite, usredotočujući se umjesto na dizanje utega i obilje hodanja. Osim toga, svakako prekinite trening do 17 sati. kako bi se osiguralo da kortizol ima priliku pasti navečer.

Koristite blokator plave svjetlosti

Pojavljuju se olakšavajuće okolnosti i možda ćete morati biti na računalu kasnije nego što želite. Ovo je gdje su napredak u tehnologiji poput besplatne aplikacije fluks dolaze u igru, automatski uklanjajući svu problematičnu plavu svjetlost s ekrana računala u određeno vrijeme svaki dan. Super se jednostavno instalira i djeluje poput šarma. Za vaš pametni telefon, Appleovo najnovije iOS ažuriranje za iPhone dolazi s novim plavim alatom za blokiranje svjetla koji se naziva Noćna smjena i isprobajte Sumrak za Android.

Koristite visokokvalitetni magnezij

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Magnezij je bonafidni antistresni mineral. Pomaže optimizirati cirkulaciju i krvni tlak, uravnotežiti šećer u krvi, opustiti napete mišiće, smanjiti bol i smiriti živčani sustav. Ipak, budući da ima toliko funkcija, nastoji se brzo iscrpiti iz tijela. Magnezij je vjerojatno nedostatak minerala broj jedan u današnjem svijetu. Povećanje razine magnezija može gotovo trenutno smanjiti stresno opterećenje vašeg tijela i poboljšati kvalitetu vašeg sna. Budući da se u probavnom procesu gubi veliki postotak magnezija, idealan oblik magnezija je transdermalni iz nadkritičnih ekstrakata. Uzimanje previše niskobudžetnog oralnog dodatka magnezija može uzrokovati katastrofalne hlače (poznate i kao proljev) pa se pobrinite da svoju razinu podignete na pametan način.

Pijete, gubite

Zapravo možete postati pametniji dok spavate. Jedan od najvrjednijih i zanemarenih aspekata sna je postupak koji se naziva obrada memorije, gdje se vaša nova iskustva pretvaraju u vaše kratkoročno pamćenje. Na obradu memorije pretežno utječu različite faze REM spavanja. Studije su pokazale da je dobra vijest o konzumiranju alkohola kasno navečer da doista brže zaspite. Ali loša vijest je to REM spavanje značajno narušava alkohol u vašem tijelu. Nećete moći utonuti u dublje razine sna, a mozak i tijelo neće se moći potpuno pomladiti. To je razlog zašto se ljudi ne osjećaju sjajno nakon što su se probudili iz sna zaspanog alkoholom. Razmislite o policijskom času za piće kako bi vaše tijelo moglo imati nekoliko sati da ga ukloni iz vašeg sustava.


Post Vijesti

Zdrav san je u trendu i, koliko god čudno zvučalo, pronalaženje načina za učinkovitiji san jedno je od najnovijih ludila u svijetu zdravlja i fitnesa. Postoje neobični napici koji vam mogu pomoći da zaspite, a postoje čak i grickalice koje možete pojesti prije spavanja kako bi vam pomogli u izgradnji mišića. I iako svi znaju da se kofein prije spavanja ne može poistovjetiti s dobrim noćnim odmorom, moguće je da niste svjesni mnogih namirnica koje nije sjajno jesti prije spavanja.

Osim naših 21 načina spavanja za odmor na putu do boljeg tijela i boljeg zdravlja, apeliramo na vas da prije spavanja izbjegnete sljedeće zalogaje koji sadrže kofein, zaslađene i bogate ugljikohidratima.

Žitarice u kutiji
Čak su i neke od zdravijih opcija s našeg popisa 9 najzdravijih žitarica za doručak i 6 nezdravih opcija koje treba izbjegavati po svaku cijenu na spisku nestašnih koji grickaju prije spavanja. Zašto? Čak i zdrave žitarice u kutiji sadrže ugljikohidrate i, iako možda nisu toliko nezdrave kao ovih 10 žitarica za doručak koje imaju toliko šećera kao bomboni, bilo kojem ugljikohidratu treba pristupiti s oprezom prije spavanja. Ugljikohidrati, osobito šećeri, mogu potaknuti skok šećera u krvi dok se vaše tijelo noću smanjuje, što često dovodi do neželjenog debljanja.

Burgeri
Crveno meso, najbolji prijatelj mesožder, i šteta svakog veganskog postojanja. Dok je nacija rastrgana između toga što voli i mrzi crveno meso (odlučite sami nakon što pročitate 7 razloga zašto ne biste trebali jesti crveno meso i#8212 i 8 razloga zašto biste trebali), jedan savjet koji bismo svi trebali ozbiljno shvatiti je da jedemo hamburger prije spavanja nije recept za miran san. Zapravo, hamburgeri imaju visok sadržaj masti, a u usporedbi s ostalim makronutrijentima, masti su kalorijski gušće (govorimo o devet kalorija po gramu masti u odnosu na četiri kalorije po gramu proteina i/ili ugljikohidrata). Mast može izazvati žgaravicu, pa ako želite

Tamna čokolada
Tamna čokolada može biti nevjerojatno korisna za zdravlje, ovo nisu posljednje vijesti. Ono što možda niste znali je da kakao prirodno sadrži kofein (oko 12 miligrama kofeina po unci čokolade). Vi (vjerojatno) ne pijete vruću šalicu kave prije spavanja, a predlažemo i izbjegavanje tamne čokolade. Koliko god kriška čokoladne torte prije spavanja zvučala predivno, možda ćete svoj nevjerojatni recept za čokoladnu tortu spremiti za ranije tijekom dana.

Sladoled
Sjećate li se kako su slatke žitarice bile noćne ne-ne? Pa, primamljivo kao što bi šalica ili kornet iz jedne od svjetskih 30 -ak najboljih slastičarnica mogli zvučati u vašoj kasnoj večernjoj šetnji kući s šetališta ili parka, bolje se pobrinite da imate dovoljno vremena za probavu visokog sadržaja šećera prije spavanje vaš san može biti poremećen jer vaše tijelo pokušava preraditi velike količine šećera konzumiranog neposredno prije spavanja. Također, mnoge popularne marke sladoleda sadrže tamnu čokoladu. Pop kviz: Trebate li jesti crnu čokoladu prije spavanja? Odgovor: Ne!

Jalapeño paprika (i druga začinjena hrana)
Utapanje hrane u ljutom umaku nije nezdravo, ali bolje se pobrinite da Cholulu čuvate za doručak i ručak. Ljuti umak, začinjena kuhinja poput indijskih jela i vatrena paprika poput jalapeña (a posebno ovih 11 najljućih čileanskih paprika na Zemlji) pojačavaju vaš metabolizam, što često rezultira višom tjelesnom temperaturom koja zauzvrat može dovesti do nemirne noći. Osim toga, probavni poremećaji (zapravo, mi smo odrasli ovdje#8212 koje možemo nazvati 2 sata ujutro napadom plina 2 sata ujutro napadaj plina) uzrokovani začinjenom hranom mogu držati budnim čak i najiskrenije ljubitelje Scovillea cijelu noć.

Tjestenina (i drugi ugljikohidrati)
Tjestenine, kruh i druga hrana napravljena od višenamjenskog brašna mogu vas izložiti riziku od dobivanja raka. Višenamjensko brašno, poznato i kao bijelo brašno, također može ubiti vaš spolni nagon. Trebate li doista još jedan razlog da izbjegnete ovaj često korišteni sastojak za pečenje? Reći ćemo vam jedno: skok šećera u krvi uzrokovan konzumiranjem hrane s visokim GI, poput tjestenine i kruha napravljenog od višenamjenskog brašna prije spavanja, može rezultirati nemirnim snom i neželjenim nakupljanjem masti.

Pizza
Svi smo bili tamo: Bilo je tri ujutro, upravo ste napustili bar i spremni ste za otprilike osam od osam kriški pite. Ako apsolutno trebate naručiti hranu kasno navečer, izbjegavajte pizzu u korist jednog od ovih 15 zdravih obroka koje možete dostaviti. Zanemarujući činjenicu da su mnoge narudžbe pizza kasno navečer inspirisane alkoholom (alkohol je još jedna stvar koju treba izbjegavati prije spavanja), sama pizza je prepuna ugljikohidrata, natrija i masti, pa vaš probavni sustav prelazi s “udobnog krstarenja na usnulu zemlju &# 8221 do “svetog pakla, stavili smo previše ugljena u vatru! ”

Perece
Za mnoge, “Netflix i chill ” uistinu znači “krotanje po Instagramu dok je Netflix uključen i cijepanje vrećice pereca sa psom. ” Primamljivo poput vreće pereca (čak i najboljih svjetskih pereca) možda dok gledate televiziju koja vam omamljuje um nakon dugog dana, perece mogu uzrokovati i nepoželjne skokove GI-a prije spavanja, a vjerojatnije je da ćete izgubiti uvid u to koliko ste ovih teških, slanih poslastica pojeli.

Perece
Za mnoge, “Netflix i chill ” uistinu znači “krotanje po Instagramu dok je Netflix uključen i razdijeliti vrećicu pereca sa psom. ” Primamljivo poput vreće pereca (čak i najboljih svjetskih pereca) možda dok gledate televiziju koja vam omamljuje um nakon dugog dana, perece mogu uzrokovati i nepoželjne skokove GI-a prije spavanja, a vjerojatnije je da ćete izgubiti uvid u to koliko ste ovih teških, slanih poslastica pojeli.


Post Vijesti

Zdrav san je u trendu i, koliko god čudno zvučalo, pronalaženje načina za učinkovitiji san jedno je od najnovijih ludila u svijetu zdravlja i fitnesa. Postoje neobični napici koji vam mogu pomoći da zaspite, a postoje čak i grickalice koje možete pojesti prije spavanja kako biste izgradili mišiće. I iako svi znaju da se kofein prije spavanja ne može poistovjetiti s dobrim noćnim odmorom, moguće je da niste svjesni mnogih namirnica koje nije sjajno jesti prije spavanja.

Osim naših 21 načina spavanja za odmor na boljem tijelu i boljem zdravlju, apeliramo na vas da prije spavanja izbjegnete sljedeće grickalice koje sadrže kofein, zaslađene i bogate ugljikohidratima.

Žitarice u kutiji
Čak su i neke od zdravijih opcija s našeg popisa 9 najzdravijih žitarica za doručak i 6 nezdravih opcija koje treba izbjegavati po svaku cijenu na spisku nestašnih koji grickaju prije spavanja. Zašto? Čak i zdrave žitarice u kutiji sadrže ugljikohidrate i, iako možda nisu toliko nezdrave kao ovih 10 žitarica za doručak koje imaju toliko šećera kao bomboni, svakom spavanju ugljikohidrata treba pristupiti s oprezom prije spavanja. Ugljikohidrati, osobito šećeri, mogu potaknuti skok šećera u krvi dok se vaše tijelo noću smanjuje, što često dovodi do neželjenog debljanja.

Burgeri
Crveno meso, najbolji prijatelj mesožder, i šteta svakog veganskog postojanja. Dok je nacija rastrgana između toga što voli i mrzi crveno meso (odlučite sami nakon što pročitate 7 razloga zašto ne biste trebali jesti crveno meso i#8212 i 8 razloga zašto biste trebali), jedan savjet koji bismo svi trebali ozbiljno shvatiti je da jedemo hamburger prije spavanja nije recept za miran san. Zapravo, hamburgeri imaju visok sadržaj masti, a u usporedbi s ostalim makronutrijentima, masti su kalorijski gušće (govorimo o devet kalorija po gramu masti u odnosu na četiri kalorije po gramu proteina i/ili ugljikohidrata). Mast može izazvati žgaravicu, pa ako želite

Tamna čokolada
Tamna čokolada može biti nevjerojatno korisna za zdravlje, ovo nisu posljednje vijesti. Ono što možda niste znali je da kakao prirodno sadrži kofein (oko 12 miligrama kofeina po unci čokolade). Vi (vjerojatno) ne pijete vruću šalicu kave prije spavanja, a predlažemo i izbjegavanje tamne čokolade. Koliko god kriška čokoladne torte prije spavanja zvučala divno, možda ćete svoj nevjerojatni recept za čokoladnu tortu spremiti za ranije tijekom dana.

Sladoled
Sjećate li se kako su slatke žitarice bile noćne ne-ne? Pa, primamljivo kao što bi šalica ili kornet iz jedne od svjetskih 30 -ak najboljih slastičarnica mogli zvučati u vašoj kasnoj večernjoj šetnji kući s šetališta ili parka, bolje se pobrinite da imate dovoljno vremena za probavu visokog sadržaja šećera prije spavanje vaš san može biti poremećen jer vaše tijelo pokušava preraditi velike količine šećera konzumiranog neposredno prije spavanja. Također, mnoge popularne marke sladoleda sadrže tamnu čokoladu. Pop kviz: Trebate li jesti crnu čokoladu prije spavanja? Odgovor: Ne!

Jalapeño paprika (i druga začinjena hrana)
Utapanje hrane u ljutom umaku nije nezdravo, ali bolje se pobrinite da čolulu čuvate za doručak i ručak. Ljuti umak, začinjena kuhinja poput indijskih jela i vatrena paprika poput jalapeña (a posebno ovih 11 najljućih čileanskih paprika na Zemlji) pojačavaju vaš metabolizam, što često rezultira višom tjelesnom temperaturom koja, pak, može dovesti do nemirne noći. Osim toga, probavni poremećaji (zapravo, mi smo odrasli ovdje#8212 koje možemo nazvati 2 sata ujutro napadom plina 2 sata ujutro napadaj plina) uzrokovani začinjenom hranom mogu držati budnim čak i najiskrenije ljubitelje Scovillea cijelu noć.

Tjestenina (i drugi ugljikohidrati)
Tjestenine, kruh i druga hrana napravljena od višenamjenskog brašna mogu vas izložiti riziku od dobivanja raka. Višenamjensko brašno, poznato i kao bijelo brašno, također može ubiti vaš spolni nagon. Trebate li doista još jedan razlog da izbjegnete ovaj često korišteni sastojak za pečenje? Reći ćemo vam jedno: skok šećera u krvi uzrokovan konzumiranjem hrane s visokim GI, poput tjestenine i kruha napravljenog od višenamjenskog brašna prije spavanja, može rezultirati nemirnim snom i neželjenim nakupljanjem masti.

Pizza
Svi smo bili tamo: Bilo je tri ujutro, upravo ste napustili bar i spremni ste za otprilike osam od osam kriški pite. Ako apsolutno trebate naručiti hranu kasno navečer, izbjegavajte pizzu u korist jednog od ovih 15 zdravih obroka koje možete dostaviti. Zanemarujući činjenicu da su mnoge narudžbe pizza kasno navečer inspirisane alkoholom (alkohol je još jedna stvar koju treba izbjegavati prije spavanja), sama pizza je prepuna ugljikohidrata, natrija i masti, pa vaš probavni sustav prelazi s “udobnog krstarenja na usnulu zemlju &# 8221 do “svetog pakla, stavili smo previše ugljena u vatru! ”

Perece
Za mnoge, “Netflix i chill ” uistinu znači “krotanje po Instagramu dok je Netflix uključen i razdijeliti vrećicu pereca sa psom. ” Primamljivo poput vreće pereca (čak i najboljih svjetskih pereca) možda dok gledate televiziju koja vam omamljuje um nakon dugog dana, perece mogu uzrokovati i nepoželjne skokove GI-a prije spavanja, a vjerojatnije je da ćete izgubiti uvid u to koliko ste ovih teških, slanih poslastica pojeli.

Perece
Za mnoge, “Netflix i chill ” uistinu znači “krotanje po Instagramu dok je Netflix uključen i cijepanje vrećice pereca sa psom. ” Primamljivo poput vreće pereca (čak i najboljih svjetskih pereca) možda dok gledate televiziju koja vam omamljuje um nakon dugog dana, perece mogu uzrokovati i nepoželjne skokove GI-a prije spavanja, a vjerojatnije je da ćete izgubiti uvid u to koliko ste ovih teških, slanih poslastica pojeli.


Post Vijesti

Zdrav san je u trendu i, koliko god čudno zvučalo, pronalaženje načina za učinkovitiji san jedno je od najnovijih ludila u svijetu zdravlja i fitnesa. Postoje neobični napici koji vam mogu pomoći da zaspite, a postoje čak i grickalice koje možete pojesti prije spavanja kako biste izgradili mišiće. I iako svi znaju da se kofein prije spavanja ne može poistovjetiti s dobrim noćnim odmorom, moguće je da niste svjesni mnogih namirnica koje nije sjajno jesti prije spavanja.

Osim naših 21 načina spavanja za odmor na boljem tijelu i boljem zdravlju, apeliramo na vas da prije spavanja izbjegnete sljedeće grickalice koje sadrže kofein, zaslađene i bogate ugljikohidratima.

Žitarice u kutiji
Čak su i neke od zdravijih opcija s našeg popisa 9 najzdravijih žitarica za doručak i 6 nezdravih opcija koje treba izbjegavati po svaku cijenu na spisku nestašnih koji grickaju prije spavanja. Zašto? Čak i zdrave žitarice u kutiji sadrže ugljikohidrate i, iako možda nisu toliko nezdrave kao ovih 10 žitarica za doručak koje imaju toliko šećera kao bomboni, bilo kojem ugljikohidratu treba pristupiti s oprezom prije spavanja. Ugljikohidrati, osobito šećeri, mogu potaknuti skok šećera u krvi dok se tijelo noću smanjuje, što često dovodi do neželjenog debljanja.

Burgeri
Crveno meso, najbolji prijatelj mesožder, i šteta svakog veganskog postojanja. Dok je nacija rastrgana između toga što voli i mrzi crveno meso (odlučite sami nakon što pročitate 7 razloga zašto ne biste trebali jesti crveno meso i#8212 i 8 razloga zašto biste trebali), jedan savjet koji bismo svi trebali ozbiljno shvatiti je da jedemo hamburger prije spavanja nije recept za miran san. Zapravo, hamburgeri imaju visok sadržaj masti, a u usporedbi s ostalim makronutrijentima, masti su kalorijski gušće (govorimo o devet kalorija po gramu masti u odnosu na četiri kalorije po gramu proteina i/ili ugljikohidrata). Mast može izazvati žgaravicu, pa ako želite

Tamna čokolada
Tamna čokolada može biti nevjerojatno korisna za zdravlje, ovo nisu posljednje vijesti. Ono što možda niste znali je da kakao prirodno sadrži kofein (oko 12 miligrama kofeina po unci čokolade). Vi (vjerojatno) ne pijete vruću šalicu kave prije spavanja, a predlažemo i izbjegavanje tamne čokolade. Koliko god kriška čokoladne torte prije spavanja zvučala divno, možda ćete svoj nevjerojatni recept za čokoladnu tortu spremiti za ranije tijekom dana.

Sladoled
Sjećate li se kako su slatke žitarice bile noćne ne-ne? Pa, primamljivo kao što bi šalica ili kornet iz jedne od svjetskih 30 -ak najboljih slastičarnica mogli zvučati u vašoj kasnoj večernjoj šetnji kući s šetališta ili parka, bolje se pobrinite da imate dovoljno vremena za probavu visokog sadržaja šećera prije spavanje vaš san može biti poremećen jer vaše tijelo pokušava preraditi velike količine šećera konzumiranog neposredno prije spavanja. Također, mnoge popularne marke sladoleda sadrže tamnu čokoladu. Pop kviz: Trebate li jesti crnu čokoladu prije spavanja? Odgovor: Ne!

Jalapeño paprika (i druga začinjena hrana)
Utapanje hrane u ljutom umaku nije nezdravo, ali bolje se pobrinite da Cholulu čuvate za doručak i ručak. Ljuti umak, začinjena kuhinja poput indijskih jela i vatrena paprika poput jalapeña (a posebno ovih 11 najljućih čileanskih paprika na Zemlji) pojačavaju vaš metabolizam, što često rezultira višom tjelesnom temperaturom koja zauzvrat može dovesti do nemirne noći. Osim toga, probavni poremećaji (zapravo, mi smo odrasli ovdje#8212 koje možemo nazvati 2 sata ujutro napadom plina 2 sata ujutro napadaj plina) uzrokovani začinjenom hranom mogu držati budnim čak i najiskrenije ljubitelje Scovillea cijelu noć.

Tjestenina (i drugi ugljikohidrati)
Tjestenine, kruh i druga hrana napravljena od višenamjenskog brašna mogu vas izložiti riziku od dobivanja raka. Višenamjensko brašno, poznato i kao bijelo brašno, također može ubiti vaš spolni nagon. Trebate li doista još jedan razlog da izbjegnete ovaj često korišteni sastojak za pečenje? Reći ćemo vam jedno: skok šećera u krvi uzrokovan konzumiranjem hrane s visokim GI, poput tjestenine i kruha napravljenog od višenamjenskog brašna prije spavanja, može rezultirati nemirnim snom i neželjenim nakupljanjem masti.

Pizza
Svi smo bili tamo: Bilo je tri ujutro, upravo ste napustili bar, i spremni ste za otprilike osam od osam kriški pite. Ako apsolutno trebate naručiti hranu kasno navečer, izbjegavajte pizzu u korist jednog od ovih 15 zdravih obroka koje možete dostaviti. Zanemarujući činjenicu da su mnoge narudžbe pizza kasno navečer inspirirane alkoholom (alkohol je još jedna stvar koju treba izbjegavati prije spavanja), sama pizza je prepuna ugljikohidrata, natrija i masti, pa vaš probavni sustav prelazi s udobnog krstarenja na usnulu zemlju. 8221 do “svetog pakla, stavili smo previše ugljena u vatru! ”

Perece
Za mnoge, “Netflix i chill ” uistinu znači “krotanje po Instagramu dok je Netflix uključen i cijepanje vrećice pereca sa psom. ” Primamljivo poput vreće pereca (čak i najboljih svjetskih pereca) možda dok gledate televiziju koja vam omamljuje um nakon dugog dana, perece mogu uzrokovati i nepoželjne skokove GI-a prije spavanja, a vjerojatnije je da ćete izgubiti uvid u to koliko ste ovih teških, slanih poslastica pojeli.

Perece
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.


Post News

Healthy sleep is trending and, as odd as it may sound, finding ways to sleep more efficiently is one of the latest crazes in the world of health and fitness. There are unusual beverages that can help you fall asleep and there are even a bunch of snacks you can eat before bed in order to help you build muscle. And, while everyone knows that caffeine before bed doesn’t equate to a great night’s rest, it’s possible that you are not aware of the many foods that aren’t great to have before bed.

In addition to our 21 Sleep Hacks to Rest Your Way to a Better Body and Better Health, we urge you to avoid the following caffeine-containing, sugary, high-carb snacks before bed.

Boxed Cereal
Even some of the healthier options from our list of 9 Healthiest Breakfast Cereals to Enjoy and 6 Unhealthy Options to Avoid at All Costs are on the bedtime-snacking naughty list. Zašto? Even the healthy boxed cereals contain carbs, and, while they may not be as unhealthy as these 10 Breakfast Cereals That Have as Much Sugar as Candy, any carbohydrate should be approached with caution before bed time. Carbs, especially sugars, can inspire a blood sugar spike while your body is winding down at night, often resulting in undesirable weight gain.

Burgeri
Red meat — a carnivore’s best friend and the bane of every vegan’s existence. While the nation is torn between loving and hating red meat (decide for yourself after reading 7 Reasons Why You Shouldn't Eat Red Meat — and 8 Reasons Why You Should), one piece of advice we should all take seriously is that eating a burger before bed isn’t a recipe for peaceful sleep. In fact, burgers tend to have a high fat content and, when compared to the other macronutrients, fat is denser calorically (we’re talking nine calories per gram of fat versus four calories per gram of protein and/or carbohydrates). Fat can trigger heartburn, so if you want to

Dark Chocolate
Dark chocolate can be incredibly beneficial for one’s health this isn’t breaking news. What you may not have known, however, is that cocoa naturally contains caffeine (about 12 milligrams of caffeine per ounce of chocolate). You (probably) aren’t downing a hot cup of coffee before bed, and we suggest avoiding dark chocolate as well. As wonderful as a slice of chocolate cake before bed may sound, you may want to save your amazing chocolate cake recipe for earlier in the day.

Ice Cream
Remember how sugary cereals were a nighttime no-no? Well, as tempting as a cup or cone from one of the world’s 30 best ice cream parlors may sound on your late evening walk home from the boardwalk or park, you better make sure you have ample time to digest its high sugar content before sleeping your sleep can be disturbed as your body attempts to process large amounts of sugar consumed directly before bed. Also, many popular ice cream brands contain dark chocolate. Pop quiz: Are you supposed to eat dark chocolate before bed? Answer: No!

Jalapeño Peppers (and Other Spicy Foods)
Drowning your food in hot sauce isn’t unhealthy, but you better make sure you’re saving the Cholula for breakfast and lunch. Hot sauce, spicy cuisine like Indian dishes, and fiery peppers like jalapeño (and especially these 11 Spiciest Chile Peppers on Earth) amp up your metabolism, often resulting in a higher body temperature that can, in turn, lead to a restless night. Additionally, gastrointestinal distress (actually, we’re adults here — we can call 2 a.m. fits of gas 2 a.m. fits of gas) caused by spicy foods can keep even the most sincere Scoville enthusiast up all night.

Pasta (and Other Carbs)
Pastas, breads, and other foods made with all-purpose flour can put you at risk of getting cancer. All-purpose flour, also known as white flour, can also kill your sex drive. Do you really need another reason to avoid this commonly used baking ingredient? We’ll give you one: The blood sugar spike caused by eating high-GI foods like pastas and breads made with all-purpose flour before bed can result in restless sleep and undesirable fat accumulation.

Pizza
We’ve all been there: It’s three in the morning, you just left the bar, and you’re ready to down roughly eight-out-of-eight slices of a pie. If you absolutely need to order food late at night, please avoid the pizza in favor of one of these 15 healthy meals you can have delivered. Ignoring the fact that many late night pizza orders are booze-inspired (alcohol being another thing to avoid before bed), pizza itself is packed with carbs, sodium, and fat, making your digestive system switch from “comfortably cruising to slumber land” to “holy hell, we’ve put too much coal into the fire!”

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.


Post News

Healthy sleep is trending and, as odd as it may sound, finding ways to sleep more efficiently is one of the latest crazes in the world of health and fitness. There are unusual beverages that can help you fall asleep and there are even a bunch of snacks you can eat before bed in order to help you build muscle. And, while everyone knows that caffeine before bed doesn’t equate to a great night’s rest, it’s possible that you are not aware of the many foods that aren’t great to have before bed.

In addition to our 21 Sleep Hacks to Rest Your Way to a Better Body and Better Health, we urge you to avoid the following caffeine-containing, sugary, high-carb snacks before bed.

Boxed Cereal
Even some of the healthier options from our list of 9 Healthiest Breakfast Cereals to Enjoy and 6 Unhealthy Options to Avoid at All Costs are on the bedtime-snacking naughty list. Zašto? Even the healthy boxed cereals contain carbs, and, while they may not be as unhealthy as these 10 Breakfast Cereals That Have as Much Sugar as Candy, any carbohydrate should be approached with caution before bed time. Carbs, especially sugars, can inspire a blood sugar spike while your body is winding down at night, often resulting in undesirable weight gain.

Burgeri
Red meat — a carnivore’s best friend and the bane of every vegan’s existence. While the nation is torn between loving and hating red meat (decide for yourself after reading 7 Reasons Why You Shouldn't Eat Red Meat — and 8 Reasons Why You Should), one piece of advice we should all take seriously is that eating a burger before bed isn’t a recipe for peaceful sleep. In fact, burgers tend to have a high fat content and, when compared to the other macronutrients, fat is denser calorically (we’re talking nine calories per gram of fat versus four calories per gram of protein and/or carbohydrates). Fat can trigger heartburn, so if you want to

Dark Chocolate
Dark chocolate can be incredibly beneficial for one’s health this isn’t breaking news. What you may not have known, however, is that cocoa naturally contains caffeine (about 12 milligrams of caffeine per ounce of chocolate). You (probably) aren’t downing a hot cup of coffee before bed, and we suggest avoiding dark chocolate as well. As wonderful as a slice of chocolate cake before bed may sound, you may want to save your amazing chocolate cake recipe for earlier in the day.

Ice Cream
Remember how sugary cereals were a nighttime no-no? Well, as tempting as a cup or cone from one of the world’s 30 best ice cream parlors may sound on your late evening walk home from the boardwalk or park, you better make sure you have ample time to digest its high sugar content before sleeping your sleep can be disturbed as your body attempts to process large amounts of sugar consumed directly before bed. Also, many popular ice cream brands contain dark chocolate. Pop quiz: Are you supposed to eat dark chocolate before bed? Answer: No!

Jalapeño Peppers (and Other Spicy Foods)
Drowning your food in hot sauce isn’t unhealthy, but you better make sure you’re saving the Cholula for breakfast and lunch. Hot sauce, spicy cuisine like Indian dishes, and fiery peppers like jalapeño (and especially these 11 Spiciest Chile Peppers on Earth) amp up your metabolism, often resulting in a higher body temperature that can, in turn, lead to a restless night. Additionally, gastrointestinal distress (actually, we’re adults here — we can call 2 a.m. fits of gas 2 a.m. fits of gas) caused by spicy foods can keep even the most sincere Scoville enthusiast up all night.

Pasta (and Other Carbs)
Pastas, breads, and other foods made with all-purpose flour can put you at risk of getting cancer. All-purpose flour, also known as white flour, can also kill your sex drive. Do you really need another reason to avoid this commonly used baking ingredient? We’ll give you one: The blood sugar spike caused by eating high-GI foods like pastas and breads made with all-purpose flour before bed can result in restless sleep and undesirable fat accumulation.

Pizza
We’ve all been there: It’s three in the morning, you just left the bar, and you’re ready to down roughly eight-out-of-eight slices of a pie. If you absolutely need to order food late at night, please avoid the pizza in favor of one of these 15 healthy meals you can have delivered. Ignoring the fact that many late night pizza orders are booze-inspired (alcohol being another thing to avoid before bed), pizza itself is packed with carbs, sodium, and fat, making your digestive system switch from “comfortably cruising to slumber land” to “holy hell, we’ve put too much coal into the fire!”

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.


Post News

Healthy sleep is trending and, as odd as it may sound, finding ways to sleep more efficiently is one of the latest crazes in the world of health and fitness. There are unusual beverages that can help you fall asleep and there are even a bunch of snacks you can eat before bed in order to help you build muscle. And, while everyone knows that caffeine before bed doesn’t equate to a great night’s rest, it’s possible that you are not aware of the many foods that aren’t great to have before bed.

In addition to our 21 Sleep Hacks to Rest Your Way to a Better Body and Better Health, we urge you to avoid the following caffeine-containing, sugary, high-carb snacks before bed.

Boxed Cereal
Even some of the healthier options from our list of 9 Healthiest Breakfast Cereals to Enjoy and 6 Unhealthy Options to Avoid at All Costs are on the bedtime-snacking naughty list. Zašto? Even the healthy boxed cereals contain carbs, and, while they may not be as unhealthy as these 10 Breakfast Cereals That Have as Much Sugar as Candy, any carbohydrate should be approached with caution before bed time. Carbs, especially sugars, can inspire a blood sugar spike while your body is winding down at night, often resulting in undesirable weight gain.

Burgeri
Red meat — a carnivore’s best friend and the bane of every vegan’s existence. While the nation is torn between loving and hating red meat (decide for yourself after reading 7 Reasons Why You Shouldn't Eat Red Meat — and 8 Reasons Why You Should), one piece of advice we should all take seriously is that eating a burger before bed isn’t a recipe for peaceful sleep. In fact, burgers tend to have a high fat content and, when compared to the other macronutrients, fat is denser calorically (we’re talking nine calories per gram of fat versus four calories per gram of protein and/or carbohydrates). Fat can trigger heartburn, so if you want to

Dark Chocolate
Dark chocolate can be incredibly beneficial for one’s health this isn’t breaking news. What you may not have known, however, is that cocoa naturally contains caffeine (about 12 milligrams of caffeine per ounce of chocolate). You (probably) aren’t downing a hot cup of coffee before bed, and we suggest avoiding dark chocolate as well. As wonderful as a slice of chocolate cake before bed may sound, you may want to save your amazing chocolate cake recipe for earlier in the day.

Ice Cream
Remember how sugary cereals were a nighttime no-no? Well, as tempting as a cup or cone from one of the world’s 30 best ice cream parlors may sound on your late evening walk home from the boardwalk or park, you better make sure you have ample time to digest its high sugar content before sleeping your sleep can be disturbed as your body attempts to process large amounts of sugar consumed directly before bed. Also, many popular ice cream brands contain dark chocolate. Pop quiz: Are you supposed to eat dark chocolate before bed? Answer: No!

Jalapeño Peppers (and Other Spicy Foods)
Drowning your food in hot sauce isn’t unhealthy, but you better make sure you’re saving the Cholula for breakfast and lunch. Hot sauce, spicy cuisine like Indian dishes, and fiery peppers like jalapeño (and especially these 11 Spiciest Chile Peppers on Earth) amp up your metabolism, often resulting in a higher body temperature that can, in turn, lead to a restless night. Additionally, gastrointestinal distress (actually, we’re adults here — we can call 2 a.m. fits of gas 2 a.m. fits of gas) caused by spicy foods can keep even the most sincere Scoville enthusiast up all night.

Pasta (and Other Carbs)
Pastas, breads, and other foods made with all-purpose flour can put you at risk of getting cancer. All-purpose flour, also known as white flour, can also kill your sex drive. Do you really need another reason to avoid this commonly used baking ingredient? We’ll give you one: The blood sugar spike caused by eating high-GI foods like pastas and breads made with all-purpose flour before bed can result in restless sleep and undesirable fat accumulation.

Pizza
We’ve all been there: It’s three in the morning, you just left the bar, and you’re ready to down roughly eight-out-of-eight slices of a pie. If you absolutely need to order food late at night, please avoid the pizza in favor of one of these 15 healthy meals you can have delivered. Ignoring the fact that many late night pizza orders are booze-inspired (alcohol being another thing to avoid before bed), pizza itself is packed with carbs, sodium, and fat, making your digestive system switch from “comfortably cruising to slumber land” to “holy hell, we’ve put too much coal into the fire!”

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.


Post News

Healthy sleep is trending and, as odd as it may sound, finding ways to sleep more efficiently is one of the latest crazes in the world of health and fitness. There are unusual beverages that can help you fall asleep and there are even a bunch of snacks you can eat before bed in order to help you build muscle. And, while everyone knows that caffeine before bed doesn’t equate to a great night’s rest, it’s possible that you are not aware of the many foods that aren’t great to have before bed.

In addition to our 21 Sleep Hacks to Rest Your Way to a Better Body and Better Health, we urge you to avoid the following caffeine-containing, sugary, high-carb snacks before bed.

Boxed Cereal
Even some of the healthier options from our list of 9 Healthiest Breakfast Cereals to Enjoy and 6 Unhealthy Options to Avoid at All Costs are on the bedtime-snacking naughty list. Zašto? Even the healthy boxed cereals contain carbs, and, while they may not be as unhealthy as these 10 Breakfast Cereals That Have as Much Sugar as Candy, any carbohydrate should be approached with caution before bed time. Carbs, especially sugars, can inspire a blood sugar spike while your body is winding down at night, often resulting in undesirable weight gain.

Burgeri
Red meat — a carnivore’s best friend and the bane of every vegan’s existence. While the nation is torn between loving and hating red meat (decide for yourself after reading 7 Reasons Why You Shouldn't Eat Red Meat — and 8 Reasons Why You Should), one piece of advice we should all take seriously is that eating a burger before bed isn’t a recipe for peaceful sleep. In fact, burgers tend to have a high fat content and, when compared to the other macronutrients, fat is denser calorically (we’re talking nine calories per gram of fat versus four calories per gram of protein and/or carbohydrates). Fat can trigger heartburn, so if you want to

Dark Chocolate
Dark chocolate can be incredibly beneficial for one’s health this isn’t breaking news. What you may not have known, however, is that cocoa naturally contains caffeine (about 12 milligrams of caffeine per ounce of chocolate). You (probably) aren’t downing a hot cup of coffee before bed, and we suggest avoiding dark chocolate as well. As wonderful as a slice of chocolate cake before bed may sound, you may want to save your amazing chocolate cake recipe for earlier in the day.

Ice Cream
Remember how sugary cereals were a nighttime no-no? Well, as tempting as a cup or cone from one of the world’s 30 best ice cream parlors may sound on your late evening walk home from the boardwalk or park, you better make sure you have ample time to digest its high sugar content before sleeping your sleep can be disturbed as your body attempts to process large amounts of sugar consumed directly before bed. Also, many popular ice cream brands contain dark chocolate. Pop quiz: Are you supposed to eat dark chocolate before bed? Answer: No!

Jalapeño Peppers (and Other Spicy Foods)
Drowning your food in hot sauce isn’t unhealthy, but you better make sure you’re saving the Cholula for breakfast and lunch. Hot sauce, spicy cuisine like Indian dishes, and fiery peppers like jalapeño (and especially these 11 Spiciest Chile Peppers on Earth) amp up your metabolism, often resulting in a higher body temperature that can, in turn, lead to a restless night. Additionally, gastrointestinal distress (actually, we’re adults here — we can call 2 a.m. fits of gas 2 a.m. fits of gas) caused by spicy foods can keep even the most sincere Scoville enthusiast up all night.

Pasta (and Other Carbs)
Pastas, breads, and other foods made with all-purpose flour can put you at risk of getting cancer. All-purpose flour, also known as white flour, can also kill your sex drive. Do you really need another reason to avoid this commonly used baking ingredient? We’ll give you one: The blood sugar spike caused by eating high-GI foods like pastas and breads made with all-purpose flour before bed can result in restless sleep and undesirable fat accumulation.

Pizza
We’ve all been there: It’s three in the morning, you just left the bar, and you’re ready to down roughly eight-out-of-eight slices of a pie. If you absolutely need to order food late at night, please avoid the pizza in favor of one of these 15 healthy meals you can have delivered. Ignoring the fact that many late night pizza orders are booze-inspired (alcohol being another thing to avoid before bed), pizza itself is packed with carbs, sodium, and fat, making your digestive system switch from “comfortably cruising to slumber land” to “holy hell, we’ve put too much coal into the fire!”

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.


Post News

Healthy sleep is trending and, as odd as it may sound, finding ways to sleep more efficiently is one of the latest crazes in the world of health and fitness. There are unusual beverages that can help you fall asleep and there are even a bunch of snacks you can eat before bed in order to help you build muscle. And, while everyone knows that caffeine before bed doesn’t equate to a great night’s rest, it’s possible that you are not aware of the many foods that aren’t great to have before bed.

In addition to our 21 Sleep Hacks to Rest Your Way to a Better Body and Better Health, we urge you to avoid the following caffeine-containing, sugary, high-carb snacks before bed.

Boxed Cereal
Even some of the healthier options from our list of 9 Healthiest Breakfast Cereals to Enjoy and 6 Unhealthy Options to Avoid at All Costs are on the bedtime-snacking naughty list. Zašto? Even the healthy boxed cereals contain carbs, and, while they may not be as unhealthy as these 10 Breakfast Cereals That Have as Much Sugar as Candy, any carbohydrate should be approached with caution before bed time. Carbs, especially sugars, can inspire a blood sugar spike while your body is winding down at night, often resulting in undesirable weight gain.

Burgeri
Red meat — a carnivore’s best friend and the bane of every vegan’s existence. While the nation is torn between loving and hating red meat (decide for yourself after reading 7 Reasons Why You Shouldn't Eat Red Meat — and 8 Reasons Why You Should), one piece of advice we should all take seriously is that eating a burger before bed isn’t a recipe for peaceful sleep. In fact, burgers tend to have a high fat content and, when compared to the other macronutrients, fat is denser calorically (we’re talking nine calories per gram of fat versus four calories per gram of protein and/or carbohydrates). Fat can trigger heartburn, so if you want to

Dark Chocolate
Dark chocolate can be incredibly beneficial for one’s health this isn’t breaking news. What you may not have known, however, is that cocoa naturally contains caffeine (about 12 milligrams of caffeine per ounce of chocolate). You (probably) aren’t downing a hot cup of coffee before bed, and we suggest avoiding dark chocolate as well. As wonderful as a slice of chocolate cake before bed may sound, you may want to save your amazing chocolate cake recipe for earlier in the day.

Ice Cream
Remember how sugary cereals were a nighttime no-no? Well, as tempting as a cup or cone from one of the world’s 30 best ice cream parlors may sound on your late evening walk home from the boardwalk or park, you better make sure you have ample time to digest its high sugar content before sleeping your sleep can be disturbed as your body attempts to process large amounts of sugar consumed directly before bed. Also, many popular ice cream brands contain dark chocolate. Pop quiz: Are you supposed to eat dark chocolate before bed? Answer: No!

Jalapeño Peppers (and Other Spicy Foods)
Drowning your food in hot sauce isn’t unhealthy, but you better make sure you’re saving the Cholula for breakfast and lunch. Hot sauce, spicy cuisine like Indian dishes, and fiery peppers like jalapeño (and especially these 11 Spiciest Chile Peppers on Earth) amp up your metabolism, often resulting in a higher body temperature that can, in turn, lead to a restless night. Additionally, gastrointestinal distress (actually, we’re adults here — we can call 2 a.m. fits of gas 2 a.m. fits of gas) caused by spicy foods can keep even the most sincere Scoville enthusiast up all night.

Pasta (and Other Carbs)
Pastas, breads, and other foods made with all-purpose flour can put you at risk of getting cancer. All-purpose flour, also known as white flour, can also kill your sex drive. Do you really need another reason to avoid this commonly used baking ingredient? We’ll give you one: The blood sugar spike caused by eating high-GI foods like pastas and breads made with all-purpose flour before bed can result in restless sleep and undesirable fat accumulation.

Pizza
We’ve all been there: It’s three in the morning, you just left the bar, and you’re ready to down roughly eight-out-of-eight slices of a pie. If you absolutely need to order food late at night, please avoid the pizza in favor of one of these 15 healthy meals you can have delivered. Ignoring the fact that many late night pizza orders are booze-inspired (alcohol being another thing to avoid before bed), pizza itself is packed with carbs, sodium, and fat, making your digestive system switch from “comfortably cruising to slumber land” to “holy hell, we’ve put too much coal into the fire!”

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.


Post News

Healthy sleep is trending and, as odd as it may sound, finding ways to sleep more efficiently is one of the latest crazes in the world of health and fitness. There are unusual beverages that can help you fall asleep and there are even a bunch of snacks you can eat before bed in order to help you build muscle. And, while everyone knows that caffeine before bed doesn’t equate to a great night’s rest, it’s possible that you are not aware of the many foods that aren’t great to have before bed.

In addition to our 21 Sleep Hacks to Rest Your Way to a Better Body and Better Health, we urge you to avoid the following caffeine-containing, sugary, high-carb snacks before bed.

Boxed Cereal
Even some of the healthier options from our list of 9 Healthiest Breakfast Cereals to Enjoy and 6 Unhealthy Options to Avoid at All Costs are on the bedtime-snacking naughty list. Zašto? Even the healthy boxed cereals contain carbs, and, while they may not be as unhealthy as these 10 Breakfast Cereals That Have as Much Sugar as Candy, any carbohydrate should be approached with caution before bed time. Carbs, especially sugars, can inspire a blood sugar spike while your body is winding down at night, often resulting in undesirable weight gain.

Burgeri
Red meat — a carnivore’s best friend and the bane of every vegan’s existence. While the nation is torn between loving and hating red meat (decide for yourself after reading 7 Reasons Why You Shouldn't Eat Red Meat — and 8 Reasons Why You Should), one piece of advice we should all take seriously is that eating a burger before bed isn’t a recipe for peaceful sleep. In fact, burgers tend to have a high fat content and, when compared to the other macronutrients, fat is denser calorically (we’re talking nine calories per gram of fat versus four calories per gram of protein and/or carbohydrates). Fat can trigger heartburn, so if you want to

Dark Chocolate
Dark chocolate can be incredibly beneficial for one’s health this isn’t breaking news. What you may not have known, however, is that cocoa naturally contains caffeine (about 12 milligrams of caffeine per ounce of chocolate). You (probably) aren’t downing a hot cup of coffee before bed, and we suggest avoiding dark chocolate as well. As wonderful as a slice of chocolate cake before bed may sound, you may want to save your amazing chocolate cake recipe for earlier in the day.

Ice Cream
Remember how sugary cereals were a nighttime no-no? Well, as tempting as a cup or cone from one of the world’s 30 best ice cream parlors may sound on your late evening walk home from the boardwalk or park, you better make sure you have ample time to digest its high sugar content before sleeping your sleep can be disturbed as your body attempts to process large amounts of sugar consumed directly before bed. Also, many popular ice cream brands contain dark chocolate. Pop quiz: Are you supposed to eat dark chocolate before bed? Answer: No!

Jalapeño Peppers (and Other Spicy Foods)
Drowning your food in hot sauce isn’t unhealthy, but you better make sure you’re saving the Cholula for breakfast and lunch. Hot sauce, spicy cuisine like Indian dishes, and fiery peppers like jalapeño (and especially these 11 Spiciest Chile Peppers on Earth) amp up your metabolism, often resulting in a higher body temperature that can, in turn, lead to a restless night. Additionally, gastrointestinal distress (actually, we’re adults here — we can call 2 a.m. fits of gas 2 a.m. fits of gas) caused by spicy foods can keep even the most sincere Scoville enthusiast up all night.

Pasta (and Other Carbs)
Pastas, breads, and other foods made with all-purpose flour can put you at risk of getting cancer. All-purpose flour, also known as white flour, can also kill your sex drive. Do you really need another reason to avoid this commonly used baking ingredient? We’ll give you one: The blood sugar spike caused by eating high-GI foods like pastas and breads made with all-purpose flour before bed can result in restless sleep and undesirable fat accumulation.

Pizza
We’ve all been there: It’s three in the morning, you just left the bar, and you’re ready to down roughly eight-out-of-eight slices of a pie. If you absolutely need to order food late at night, please avoid the pizza in favor of one of these 15 healthy meals you can have delivered. Ignoring the fact that many late night pizza orders are booze-inspired (alcohol being another thing to avoid before bed), pizza itself is packed with carbs, sodium, and fat, making your digestive system switch from “comfortably cruising to slumber land” to “holy hell, we’ve put too much coal into the fire!”

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.


Post News

Healthy sleep is trending and, as odd as it may sound, finding ways to sleep more efficiently is one of the latest crazes in the world of health and fitness. There are unusual beverages that can help you fall asleep and there are even a bunch of snacks you can eat before bed in order to help you build muscle. And, while everyone knows that caffeine before bed doesn’t equate to a great night’s rest, it’s possible that you are not aware of the many foods that aren’t great to have before bed.

In addition to our 21 Sleep Hacks to Rest Your Way to a Better Body and Better Health, we urge you to avoid the following caffeine-containing, sugary, high-carb snacks before bed.

Boxed Cereal
Even some of the healthier options from our list of 9 Healthiest Breakfast Cereals to Enjoy and 6 Unhealthy Options to Avoid at All Costs are on the bedtime-snacking naughty list. Zašto? Even the healthy boxed cereals contain carbs, and, while they may not be as unhealthy as these 10 Breakfast Cereals That Have as Much Sugar as Candy, any carbohydrate should be approached with caution before bed time. Carbs, especially sugars, can inspire a blood sugar spike while your body is winding down at night, often resulting in undesirable weight gain.

Burgeri
Red meat — a carnivore’s best friend and the bane of every vegan’s existence. While the nation is torn between loving and hating red meat (decide for yourself after reading 7 Reasons Why You Shouldn't Eat Red Meat — and 8 Reasons Why You Should), one piece of advice we should all take seriously is that eating a burger before bed isn’t a recipe for peaceful sleep. In fact, burgers tend to have a high fat content and, when compared to the other macronutrients, fat is denser calorically (we’re talking nine calories per gram of fat versus four calories per gram of protein and/or carbohydrates). Fat can trigger heartburn, so if you want to

Dark Chocolate
Dark chocolate can be incredibly beneficial for one’s health this isn’t breaking news. What you may not have known, however, is that cocoa naturally contains caffeine (about 12 milligrams of caffeine per ounce of chocolate). You (probably) aren’t downing a hot cup of coffee before bed, and we suggest avoiding dark chocolate as well. As wonderful as a slice of chocolate cake before bed may sound, you may want to save your amazing chocolate cake recipe for earlier in the day.

Ice Cream
Remember how sugary cereals were a nighttime no-no? Well, as tempting as a cup or cone from one of the world’s 30 best ice cream parlors may sound on your late evening walk home from the boardwalk or park, you better make sure you have ample time to digest its high sugar content before sleeping your sleep can be disturbed as your body attempts to process large amounts of sugar consumed directly before bed. Also, many popular ice cream brands contain dark chocolate. Pop quiz: Are you supposed to eat dark chocolate before bed? Answer: No!

Jalapeño Peppers (and Other Spicy Foods)
Drowning your food in hot sauce isn’t unhealthy, but you better make sure you’re saving the Cholula for breakfast and lunch. Hot sauce, spicy cuisine like Indian dishes, and fiery peppers like jalapeño (and especially these 11 Spiciest Chile Peppers on Earth) amp up your metabolism, often resulting in a higher body temperature that can, in turn, lead to a restless night. Additionally, gastrointestinal distress (actually, we’re adults here — we can call 2 a.m. fits of gas 2 a.m. fits of gas) caused by spicy foods can keep even the most sincere Scoville enthusiast up all night.

Pasta (and Other Carbs)
Pastas, breads, and other foods made with all-purpose flour can put you at risk of getting cancer. All-purpose flour, also known as white flour, can also kill your sex drive. Do you really need another reason to avoid this commonly used baking ingredient? We’ll give you one: The blood sugar spike caused by eating high-GI foods like pastas and breads made with all-purpose flour before bed can result in restless sleep and undesirable fat accumulation.

Pizza
We’ve all been there: It’s three in the morning, you just left the bar, and you’re ready to down roughly eight-out-of-eight slices of a pie. If you absolutely need to order food late at night, please avoid the pizza in favor of one of these 15 healthy meals you can have delivered. Ignoring the fact that many late night pizza orders are booze-inspired (alcohol being another thing to avoid before bed), pizza itself is packed with carbs, sodium, and fat, making your digestive system switch from “comfortably cruising to slumber land” to “holy hell, we’ve put too much coal into the fire!”

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.

Pretzels
For many, “Netflix and chill” really means “scrolling through Instagram while Netflix is on and splitting a bag of pretzels with the dog.” As tempting as a bag of pretzels (even the world’s best pretzels) may be while watching mind-numbing television after a long day, pretzels can also cause an undesirable GI spike before bed and, further, you’re more likely to lose track of just how many of these hard, salty treats you’ve eaten.


Gledaj video: (Studeni 2021).