Carb Fear and sleep!
Sleep…For the love of God SLEEP!!!
We all love a bo-boes right? Nothing better than a good nights sleep! Easier said than done when you have babies or young children! Those of you with teenagers, are probably at that lucky stage where you can’t get them out of bed… but those of us with younger monkeys often struggle to get the sleep we need.
Our son Alfie has never been a great sleeper, but just recently there been a huge improvement (praise be to lavender!) There were days when the only way Tom and I could get through it all was copious amounts of caffeine, which in turn can lead to problems adrenally not to mention cortisol levels (stress hormone) .Once your adrenal glands get grumpy – then you’re in trouble!
Having little sleep will effect you massively. Between balancing work, kids and exercising, sleep often gets neglected. A recent study showed that more than 35% of people are sleep deprived (these same people probably keep Starbucks in business!). Not sleeping enough (less than 7 hours kip per night) can reduce the benefits of a healthy diet/lifestyle dramatically. Lack of sleep means you’ll be hungrier, feel less satisfied after meals and lack energy. FYI – your metabolism will be pretty groggy too. All this can often lead to sugar cravings. You feel so depleted, you reach for that good old comforting chocolate bar – sound familiar?
A rubbish nights kip increases the stress hormone cortisol, which slows down the production of growth hormone (stay with me on this). Growth hormone helps bone, muscle and other tissues grow, it increases fat breakdown and helps your immunity…along with lots of other nice things! If you’re not getting good quality sleep – you’re missing out on this miraculous stuff! It’s a vicious cycle.
Top Sleep Tips for The Whole Family!
* Aim for 7-9 hours!
*Environment is important. Reduce noise and light an hour before bed.
* Going to bed and rising at a similar time each morning will aid your body to get into a rhythm
* Consume foods high in magnesium for lunch and dinner (Beans, nuts, leafy greens, Brown rice) Magnesium helps the body to relax and repair. I sometimes take Magnesium supplement with my evening meal. Magnesium spray can be used on children and babies too, when sprayed under the arm pit (always check the label to make sure its suitable)
* Epsom salt bath before bed! For at least 30 mins. Magnesium in these salts is absorbed quickly transdermally
* Lavender! Used for centuries… it works! We use a lavender spray on our sheets and also light a lavender candle for a while in the evening
* Camomile tea …very calming. Some people find it helps them to relax
* PUT YOU PHONE DOWN!!!! Don’t argue… you know I’m right! Turn the damn thing off!
Low-carb dieting has been fashionable for along time. For years women have taken to diets like keto & paleo In the short term these diets can be effective for those looking to slim down. In the long run, though, they do come with some drawbacks. In terms of weight loss and longer-term health impacts.
Carbohydrates are one of the main nutrients your body needs. There are three macros: carbs, protein, and fat. Carbs are the most important source of energy for your body. Your body will break down carbs into glucose (the sugar found in your blood), and your blood helps transport this fuel all over your body to provide the energy you need to do everything from run and jump to sit and sleep.
Unprocessed or minimally processed foods are the best source of carbs, In fact carbs such as these can help aid weight loss and reduce the risk of heart disease.
The top 5 carbs
- Fruits are nutrient rich with vitamins, minerals, antioxidants and fibre, which also aids digestion. Also, high fibre foods keep you fuller for longer.
- Vegetables, like fruits, are packed with nutrients such as vitamins, minerals, antioxidants and fibre.
- 100% Whole Wheat & Brown Rice. Non processed is a must if you are having carbs in your daily nutrition food intake and foods such as brown rice with your main meal is ideal.
- Oats are great for breakfast as they are high in complex carbs and fibre. Oats are digested slowly and give you a steady supply of energy throughout the morning as well as keeping you fuller for longer.
- Legumes/Pulses (beans, peas, nuts) are great because not only are they packed with healthy/complex carbs they are also a good source of protein.
So yes, processed carbs should really be avoided but you should not avoid carbs completely!
- The key thing is…. know your carbs and choose the right carbs.