How to Sleep Better: Best Foods to Eat for Insomnia

Insomnia has become an epidemic, and statistics show that about 30 percent of all people suffer from sleep disorders. The main reasons are anxiety, stress, emotional and mental strains, working different shifts, jet lag, and others. It is not surprising that some 10 million Americans use prescription medications and sleep aids. The good news is that there are some good foods to eat for insomnia.
Best and Worst Foods to Eat for Insomnia

Here are the best foods to eat for insomnia:

Foods rich with calcium: Jasmine rice, fish, whole grains, yogurt, tofu, almonds, sesame seeds, barley, bulgur, seeds, pine nuts, and sunflower seeds.
Foods rich with vitamin B6: bananas, pistachios, dried herbs, sesame seeds and almonds.
Foods that contain manganese: hazelnuts, herbs and spices, roasted soybeans, cocoa powder and oatmeal.
Foods that contain complex or unrefined carbs: dried, frozen, or fresh cherries or cherry juice, vegetables such as asparagus, celery, and cucumber.

Foods Rich with Calcium

The best foods to eat for insomnia include Jasmine rice, fish, whole grains, and yogurt. Yogurt and other dairies are good sources of calcium. Studies have shown that calcium deficiency may lead to insomnia.

Other foods that supply calcium include tofu, almonds, sesame seeds, and herbs. Whole grain foods such as barley and bulgur are excellent sources of magnesium. A magnesium-deficient diet may make it more difficult to fall or stay asleep. Magnesium is also found in foods such as pumpkin seeds, dried herbs, pine nuts, and sunflower seeds.
Foods Rich with Vitamin B6

Bananas are good foods to eat for insomnia. Bananas are a good source of vitamin B6, potassium, vitamin C, manganese, and dietary fiber. Vitamin B6 stimulates the production of melatonin, which regulates the circadian rhythm.

Other foods that contain vitamin B6 include pistachios, dried herbs, and sesame seeds. Almonds are a power food that supplies manganese, magnesium, and protein.
Foods that Contain Manganese

Manganese is an important mineral that aids muscle relaxation and makes it easier to fall asleep. Proteins also play an important role in that they regulate blood sugar levels. Try to eat more foods that contain manganese, including hazelnuts, herbs and spices, roasted soybeans, and cocoa powder.

Oatmeal is an excellent food to eat for insomnia. It is nutrient-dense, inexpensive, soothing, and tasty. Oatmeal is easy to cook and supplies essential minerals such as potassium, silicon, phosphorus, and magnesium.
Foods that Contain Complex or Unrefined Carbohydrates

Instead of eating foods that are high in simple carbohydrates and sugar, you can have nuts or hard-boiled eggs. People who suffer from insomnia should also eat tart cherries because they boost the production of melatonin. You can have dried, frozen, or fresh cherries or cherry juice.

Cereal is a healthy snack and will help you snooze. In general, foods that contain complex or unrefined carbs increase the supply of tryptophan. Other foods with complex carbohydrates include vegetables such as asparagus, celery, and cucumber. Legumes are also good sources of complex carbs, and you can eat more soy beans, kidney beans, peas, and lentils. Whole grains supply unrefined carbs, are low in fat, high in fiber, and contain healthy protein. Try to include amaranth, cornmeal, and oat bran in your diet.
Worst Foods to Eat for Insomnia

Eating a small snack 3 or 4 hours before bedtime may help people who suffer from insomnia. However, there are some foods to avoid as they will make it even harder to fall asleep.

The list of foods to avoid includes celery, ice cream, candy bars, and pizza. Pizza and pasta are heavy meals because they contain cheeses and fatty meats. While toppings are nutritional, they are also greasy.

You should also avoid garlic and other foods that cause heartburn. Obviously, you shouldn’t drink coffee at night because it is packed with stimulants.

Even if you love dark chocolate, you should avoid chocolate at night because it contains the obromine and caffeine. Red meat and alcohol can make it more difficult to fall asleep. Red meat is an excellent source of tryptophan and iron, which have sleep-inducing properties, but it will keep your stomach busy the whole night.
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Helps in Weight Loss

Cherries may also help you lose weight. 1 cup of cherries contains less than 100 calories and 3g of fiber, which will keep you full for a longer time. They also contain many B-vitamins such as riboflavin, thiamin, vitamin B6, etc. which are crucial for metabolism in the body and converts foods into energy.

So, now that you realized the benefits of cherries. Have them daily and enjoy their taste and benefits. You can add cherry fruits to all your desserts and other delicious recipes or you can even drink juice instead.
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Amazing health benefits of pomegranates

Pomegranate or anaar as it is called in India, is a fruit that is not only high in terms of taste, but nutrition too. It has traditionally been used in Ayurvedic medicine as a part of many traditional remedies. In this post, we’ll tell you some reasons why you should include it in your daily diet.
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Reasons you should have curd

Curd or dahi, is a popular food item all over the country. In the north, people eat it with flattened rice or chapatis while in the south, people are great patrons of curd rice. Some sections of the society even consume curd for superstitious purposes. It is thought that consuming curd before embarking on a journey will ensure safety and good health. Made from milk, this dairy product has a lot of health benefits. Here are some reasons why you should add curd to your daily diet starting today.
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Amazing Benefits of Mediterranean Diet Plan – Pyramid Recipes

Healthy people are those who live in healthy homes on a healthy diet. If you are looking for a healthy eating plan, then Mediterranean diet might be the right one for you. Many environmentalists, chefs and dietitians across the world agree that incorporating Mediterranean diet in our lives is one of the best healthy diet plan ever. The diet includes traditional foods from all the countries surrounding the Mediterranean Sea and is considered as the model of healthy living. Built on the foundation of vegetables, fruits, whole grains, chicken and fish, if eaten regularly this diet has the ability to lower the risk of many diseases like heart aches, type 2 diabetes, cancer, Alzheimer’s disease and etc.
Amazing Health Benefits of Mediterranean Diet Plan

Mediterranean Diet- A Healthy Switch

One need not be an expertise at cooking when opting for a Mediterranean diet. Mediterranean diet food recipes deliver the most delicious munches, which are easy to prepare yourself. This diet is highly admired and respected for its culinary reputation. Researchers have proved that this diet has the ability to increase the longevity of the person, and improve the brain power of older people when compared to other low fat diets. Combining this food with extra virgin olive oil or mixed nuts would be an add-on. A little amount of meat is also included in this diet and most of the fat found in this is unsaturated. Mediterranean diet meals offers an affordable, balanced and healthy promoting lifestyle when followed along with your regular workouts.
Studies proved that those who are consistent in following this diet showed very low rates of heart risks, and other factors including blood pressure, cholesterol, and obesity. However chances of type 2 diabetes were not minimized as they didn’t quit smoking. So in order to achieve better results you not only have to follow a healthy diet plan, but also should adopt a healthy lifestyle. Doing this you surely will observe a positive impact in your well being, in your energy levels and your mood swings. You can check out the in the below article.
Mediterranean Diet Meal Planning Tips:

Love Your Fats:

Don’t be a fat phobic. There are many techniques in Mediterranean Diet to lose weight. You have to incorporate good fats into your diet and must focus on having a balanced meal. Mediterranean diet meals are all about healthy and tasty fats as olive oil, nuts, seeds, and fish are the good sources of unsaturated fat. Removing bad fats out of your diet that sum up for high cholesterol levels and including good fats that provide low cholesterol levels helps in losing calories. This in turn helps you to maintain weight.

Mix Up Your Grains:

Eliminating wheat, white grains and any other food sources that are rich in carbohydrates to lose weight doesn’t support Mediterranean Diet Plan. To the contrary, the Mediterranean diet includes ample amounts of carbs, proteins and grains which are a blend of both white and refined grains like pasta, white bread, brown bread, brown rice, and couscous.
Try different types of multi-grain pastas like Barilla Plus, barley or millet that contain high sources of protein, fiber and omega 3 fatty acids. Include these types of foods when trying out some fresh salad for either lunch or supper. Tossing them with fresh herbs, veggies and olive oil work well.

Eat Pretty Food:

Mediterranean diet contains a lot many veggies that include peas, beans (legumes), nuts, seeds and oil, grains, wide varieties of fruits, and other some small portions of poultry, seafood, cheese and meat. Eggplant, broccoli rabe and arugula are also included and are loaded with lot many phytonutrients that prevent from cancer and heart diseases.
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Mango Provides protection against cancer

 

Mangoes are rich in dietary fibre, vitamins, minerals, and poly-phenolic flavonoids . It has been found that mangoes have qualities that can protect against colon, breast and prostate cancers as well as from leukaemia.

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Amazing Health Benefits Of Slimming Tea

Do you want to lose weight quickly, without doing strenuous exercises and without going on a crash diet? Then healthy slimming tea, is what you need. Slimming tea has become the latest diet fad. It contains some useful herbs that are very effective for losing excess fat from the body. Slimming tea regulates the organic balance, fights constipation and decomposes neutral fat to give you a slim and trim body. Some of the popular benefits of slimming tea include:

Healthy Slimming Tea Benefits

1. Weight Loss:

Unlike other methods of weight loss, slimming tea fits into any lifestyle without the need of undergoing any major change.

2. Improves Metabolism & Reduces Abdominal Fat:
Drinking slimming tea on a regular basis speeds up the metabolism to increase fat burning rate in the body. It lowers calorie intake and prevents the conversion of carbohydrates and sugars into fat, to reduce fat deposits in the body. Catechins present in slimming tea also help to reduce abdominal fat without influencing the absorption of fat soluble vitamins.

3. Delays Signs of Ageing:

Slimming tea contains antioxidants and amino acids which help to combat free radicals, and protect our cells and molecules from damage. This facilitates healing and delays the signs of ageing.

4. Lessens Cancer Risks:

People who drink slimming tea on a regular basis are less prone to develop cancer. Catechins present in slimming tea prevent cell mutation, deactivate carcinogens and reduce the formation and growth of tumors. Besides inhibiting the growth of cancer cells, it also kills the cancer cells without harming the healthy tissues.

5. Stimulates Brain Functioning:

Caffeine, the key ingredient in slimming tea, stimulates the brain function by improving vigilance, reaction time and memory.

6. Combats Various Diseases & Sickness:

Slimming tea has natural properties which help to combat many types of diseases and sickness. This protects the body from degenerative diseases. It also aids digestion by breaking down fatty substances.
7. Kills Bacteria Causing Oral Problems:

Catechins and polyphenols in slimming tea helps to kill bacteria that cause tooth decay, bad breath and bleeding gums. Do not add sweeteners like sugar, honey and other artificial sweeteners, as it can negate these dental benefits.

8. Strengthens Bones:
The anti-inflammatory properties of slimming tea strengthen bones and decrease the risk of osteoporotic fractures. Its health-promoting properties suppress the breakdown of bone while increasing the amount and activity of bone building cells.

9. Maintains Heart Health:

Slimming tea helps to lower systolic and diastolic blood pressure, and reduces cholesterol in the body, to maintain your heart health. The polyphenols in slimming tea blocks the absorption of dietary fat and cholesterol by over 50%, to prevent heart attack and stroke.

10. Sheds away Excess Fat:

Two of the main ingredients which makes slimming tea effective, is polyphenol and caffeine. Polyphenols counter threat of excess triglyceride by activating a certain enzyme in our body, which dissolves excess triglycerides. This helps to shed excess fat from the body.

11. Improves Glucose Tolerance:

In many cases, slimming tea reduces the amount of insulin in the body by improving glucose tolerance.

12. Stimulates Body’s Metabolism for Weight Loss:

Slimming tea contains epigallocatechin gallate or EGCG, which stimulates the body’s metabolism to speed up weight loss. Together with caffeine, EGCG stimulates the central nervous system and releases fat into the blood stream, so that the body can use the fat as fuel. This process is known as thermogenesis. This will lead the body to use carbohydrates at a slower rate. With more carbohydrates in your body, you can stay active for a longer period of time.
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