Bedtime Snacks that Help You Sleep

It is always good (and healthier) to go for natural sedatives... those containing tryptophan, which is an amino acid component of many plant and animal proteins.

What does tryptophan do?

It is considered to be one of the ingredients necessary for your body to make serotonin, a neurotransmitter known for giving you the feelings of calm and making you sleepy.

Whats the trick here!

Well, you have to combine tryptophan containing foods with ample carbs... for this to work, it first has to make its way to the brain!

On the downside... all amino acids compete for that "transport" to the brain. Insulin is released when you add the carbs, which takes the competing amino acids and incorporates them into muscle, but leaves the tryptophan alone, making its way to the brain, convert to serotonin, and cause sleepiness.

Bedtime snacks that are serotonin-producing should not exceed 200 calories and should be eaten 30 mins before regular bedtime.

Here are a few great ideas/recipes:

For Adults
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*6-8 oz container of non-fat, flavored yogurt topped with 2 tablespoons low-fat granola cereal
*Sliced apple with 1-2 teaspoons natural peanut butter
*3 cups low-fat popcorn – sprinkled with optional 2 tablespoons parmesan cheese

For Teens
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*One cup healthy cereal with skim milk
*Low-fat granola bar
*Scoop of vanilla or strawberry low-fat ice cream

For Children
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*1/2 cup low-fat vanilla pudding
*1/2 banana with 1-2 teaspoons peanut butter
*One cup skim milk with a bunch of grapes (or other fruit)


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Healthy Potato Salad

Ingredients:

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500 gms small potatoes

150 gm plain skimmed yogurt

1 small red onion chopped

1 celery stick chopped into small pieces

5 tablespoons mixed herbs (thyme, dill, parsley, tarragon...etc)

2 tablespoons white vinegar

Recipe:

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Heat water in a saucepan and bring to boil

Cool the potatoes until they are tender but also still firm. Let it cool for a bit then cut them into cubes

In a seperate bowl, combine all the remaining ingredients

Add the cubed potatoes to the mixture

Put it in the fridge for an hour or so

Bon Apetit

Sticky Honey Chick!

This is from me to you to try out.

Ansam

Ingredients:

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3 skinless/boneless chicken breasts (cubed)

1 full spoon of margarine

2 tablespoons of lemon (juiced)

1 big clove of garlic (crushed)

1/3 cup of honey

Dried herbs (thyme, sherry, basil...etc) *Optional*

Recipe:

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* Preheat the grill. Set it on medium heat.

* In a skillet and moderate heat, melt the butter. Add the crushed garlic. Let it cook till you can smell its aromatic scent. That should take a couple of minutes.

* In a bowl, mix in the honey with the lemon juice and dried herbs. Brush the chicken cubes with half of the honey/lemon mixture. Thread the chicken cubes onto skewers

* Sprinkle the grill and chicken skewers with olive oil. Grill and let it cook for about 8 - 10 minutes turning it in the process (make sure the chicken cubes are cooked well. You will notice that the meat is firm and its juice runs clear). Use the remaining mixture of honey/lemon towards the end of the grilling time.

Bon Appetit ;-)


Image From Flickr.

Snack Attack

Sometimes, in between meals, you get hungry and lets face it!!!! Its becoming a lifestyle to so many people here in Kuwait (well and around the world). Dont worry if you cant get through the day without snacking... but think! Why not grab a healthy snack?

If you feel hungry anytime during the day, don't starve yourself for the next meal... snack on something healthy and boost your energy. A healthy snack won't get in your way of maintaining a diet or healthy lifestyle. Ignore people who say: "No snacking between meals!" and get yourself a healthy snack :-D

So... What is a healthy snack???

Here are my suggestions to you:
1. Fresh Fruit/Raw Veggies. They are low in calories and high in minerals, fiber, and vitamins. So remember... when you go to school or work, bring along some... an apple, or banana... a cup of strawberries. Or some baby carrots and yogurt for dipping. You get the idea ;-)

2. Nuts. Almonds, pecans, pistachios, walnuts....etc. They contain calcium, zinc, copper, and vitamin E. They are also a great source of protein, carbs, and fat. When I say fat... I mean mono- and poly- saturated fat which are good for you (remember the post: "Live A Healthy Lifestyle & Maintain It"?). When you buy nuts make sure they are raw (not salted, smoked, roasted...etc). Have a handful of nuts for a snack and that should keep you satisfied till your next meal.

3. Non fat yogurt.

4. Whole grain food.... this should keep you full for long time. Try a whole grain muffin or a bagel... or even a cereal with skim milk. Here you go ;-)

Please make sure you wont replace your dinner with a snack. Skipping meals isn't healthy.


OK, here are some healthy recipes for snacks. I hope you like'em

1. Spread peanut butter on a whole grain bread, put two thin slices of apples on top and sprinkle it with cinnamon, then place it in the oven for a couple of minutes. You can add one table spoon of honey to it.

2. Fresh cut veggies (celery, baby carrots, cucumber wedges) and non fat yogurt. Yummmm

3. Put some tuna on a whole grain toast with some low fat shredded mozzarella and broil it for a couple of minutes. Take it out and sprinkle it with olive oil

4. Sprinkle thyme (Za'atar) on a half brown pita bread (Lebanese bread) with some olive oil and light labneh (sour cream). Heat it in the oven for a couple of minutes. Add in chopped cherry tomatoes if you like.


I hope my post was useful to you..... Seriously! Try to satisfy your attacks with a healthy and nutritious snacks.