Tag: diet

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This Cucumber-Avocado-Tomato Sandwich Has 20 Grams of Protein – from EatingWell. A Light and Easy Lunch

This tomato, cucumber and avocado sandwich is the perfect light and easy lunch. With just a few fresh ingredients, you can have a satisfying meal in just 10 minutes. Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich at the ready!

Refreshing, light and satisfying, our Cucumber-Avocado-Tomato Sandwich is an easy and delicious lunch that will really hit the spot. Every sandwich starts with and needs a good condiment. For this one, we amplify store-bought hummus with the sweet tang of honey mustard and fresh dill for a hit of herby brightness. Then we stack on the fiber-packed veggies: cucumbers and onions give a nice crunch and contrast to the creamy, heart-healthy avocado and the juicy tomato; the alfalfa sprouts add great texture. Cheddar cheese adds bone-boosting calcium and a salty, sharp flavor that complements the fresh veggies perfectly, and hearty toasted whole-wheat bread is the perfect vessel for all these wholesome toppings. Keep reading for our expert tips, including recommendations on swapping out hummus flavors. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Experiment with different flavors of hummus for your spread. Try garlic hummus, dill pickle hummus or even make your own. To prepare a batch of our Classic Hummus, use a food processor and add a handful of ingredients: garlic, chickpeas, lemon juice, olive oil, tahini and salt. Best of all, this flavor-spiked hummus takes just 10 minutes to make!
  • While a chef’s knife can cut cucumbers, a serrated knife is more effective for slicing tomatoes. The serrated edge easily cuts through the skin and flesh without damaging the soft interior.

Nutrition Notes

  • Cucumbers aren’t brimming with the typical vitamins and minerals that you’ll find in many fruits and vegetables, but they are an important vegetable because they contain antioxidant phytonutrients that can help protect against inflammation. They are also more than 95% water, which makes them a hydrating vegetable—great for your skin. 
  • Avocados are known for being high in fat, but it’s the type of fat that your heart loves: monounsaturated fat. Avocados are also brimming with fiber, which has been shown to improve the health of the microbiome, and impacts your health in many ways, including strengthening your immune system, improving cognition and lowering inflammation. 
  • There are few things tastier than a really good tomato, and they are really good for you. Tomatoes are high in vitamin C, which is essential for healthy immune function. They are also high in a carotenoid called lycopene, an antioxidant that helps maintain healthy cells throughout the body, and eating foods with lycopene regularly can help lower your risk of heart disease. 
  • Whole-wheat bread is a heartier choice of bread for this sandwich and you’ll get the benefit of more nutrients and more fiber. Eating more fiber can lead to better digestive health. Whole-wheat bread is also a source of important B vitamins—essential for your working metabolism.

Ingredients

  • ¼ cup plain hummus
  • 1 tablespoon chopped fresh dill
  • 1½ teaspoons honey mustard
  • 2 thin slices whole-wheat bread, toasted
  • 1 (1-ounce) slice sharp Cheddar cheese
  • ½ small tomato, thinly sliced
  • ¼ medium avocado, thinly sliced
  • ¼ cup alfalfa sprouts
  • ¼ cup thinly sliced English cucumber
  • 1 tablespoon thinly sliced red onion
  • Pinch of salt

Directions

  1. Stir ¼ cup hummus, 1 tablespoon dill and 1½ teaspoons honey mustard together in a small bowl until well combined. Spread the hummus mixture on 1 side of each of 2 toast slices. Layer 1 cheese slice, tomato slices, avocado slices, ¼ cup alfalfa sprouts, ¼ cup cucumber and 1 tablespoon red onion over the hummus on 1 toast slice; sprinkle with salt. Top with the remaining toast slice, hummus-side down. Cut the sandwich in half diagonally.
Posted on

This Cucumber-Avocado-Tomato Sandwich Has 20 Grams of Protein – from EatingWell. A Light and Easy Lunch

This tomato, cucumber and avocado sandwich is the perfect light and easy lunch. With just a few fresh ingredients, you can have a satisfying meal in just 10 minutes. Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich at the ready!

Refreshing, light and satisfying, our Cucumber-Avocado-Tomato Sandwich is an easy and delicious lunch that will really hit the spot. Every sandwich starts with and needs a good condiment. For this one, we amplify store-bought hummus with the sweet tang of honey mustard and fresh dill for a hit of herby brightness. Then we stack on the fiber-packed veggies: cucumbers and onions give a nice crunch and contrast to the creamy, heart-healthy avocado and the juicy tomato; the alfalfa sprouts add great texture. Cheddar cheese adds bone-boosting calcium and a salty, sharp flavor that complements the fresh veggies perfectly, and hearty toasted whole-wheat bread is the perfect vessel for all these wholesome toppings. Keep reading for our expert tips, including recommendations on swapping out hummus flavors. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Experiment with different flavors of hummus for your spread. Try garlic hummus, dill pickle hummus or even make your own. To prepare a batch of our Classic Hummus, use a food processor and add a handful of ingredients: garlic, chickpeas, lemon juice, olive oil, tahini and salt. Best of all, this flavor-spiked hummus takes just 10 minutes to make!
  • While a chef’s knife can cut cucumbers, a serrated knife is more effective for slicing tomatoes. The serrated edge easily cuts through the skin and flesh without damaging the soft interior.

Nutrition Notes

  • Cucumbers aren’t brimming with the typical vitamins and minerals that you’ll find in many fruits and vegetables, but they are an important vegetable because they contain antioxidant phytonutrients that can help protect against inflammation. They are also more than 95% water, which makes them a hydrating vegetable—great for your skin. 
  • Avocados are known for being high in fat, but it’s the type of fat that your heart loves: monounsaturated fat. Avocados are also brimming with fiber, which has been shown to improve the health of the microbiome, and impacts your health in many ways, including strengthening your immune system, improving cognition and lowering inflammation. 
  • There are few things tastier than a really good tomato, and they are really good for you. Tomatoes are high in vitamin C, which is essential for healthy immune function. They are also high in a carotenoid called lycopene, an antioxidant that helps maintain healthy cells throughout the body, and eating foods with lycopene regularly can help lower your risk of heart disease. 
  • Whole-wheat bread is a heartier choice of bread for this sandwich and you’ll get the benefit of more nutrients and more fiber. Eating more fiber can lead to better digestive health. Whole-wheat bread is also a source of important B vitamins—essential for your working metabolism.

Ingredients

  • ¼ cup plain hummus
  • 1 tablespoon chopped fresh dill
  • 1½ teaspoons honey mustard
  • 2 thin slices whole-wheat bread, toasted
  • 1 (1-ounce) slice sharp Cheddar cheese
  • ½ small tomato, thinly sliced
  • ¼ medium avocado, thinly sliced
  • ¼ cup alfalfa sprouts
  • ¼ cup thinly sliced English cucumber
  • 1 tablespoon thinly sliced red onion
  • Pinch of salt

Directions

  1. Stir ¼ cup hummus, 1 tablespoon dill and 1½ teaspoons honey mustard together in a small bowl until well combined. Spread the hummus mixture on 1 side of each of 2 toast slices. Layer 1 cheese slice, tomato slices, avocado slices, ¼ cup alfalfa sprouts, ¼ cup cucumber and 1 tablespoon red onion over the hummus on 1 toast slice; sprinkle with salt. Top with the remaining toast slice, hummus-side down. Cut the sandwich in half diagonally.
Posted on

Can eating really affect our sleep? @keelingsfruits. Try Banana with Nut Butter, Yogurt with chopped nuts or nut butter, Hot milk with cinnamon, kiwis and some dark chocolate

keelingsfruits

I don’t know about you but I love my bed! And I firmly believe that a good night’s sleep can make you feel so good! Breathing, eating and sleeping are three of the most basic and essential functions we do as humans. But can food affect our sleep or does our sleep affect our food? The reality is that it is probably a bit of both…On average we need between 7-9 hours’ sleep per night with some people managing on less and others may need more. Lack of sleep can lead to irritability, fatigue and difficulty concentrating. However chronic poor sleep has been linked to obesity, diabetes and heart disease.

In general, research has found that eating in line with the Mediterranean or DASH diet, both of which promote fruits and vegetables, fiber rich foods and healthy mono-unsaturated and polyunsaturated fats tends to be associated with better quality sleep. Magnesium is a mineral that is reported to help with sleep regulation and is found in bananas, nuts, green vegetables, tofu and dairy. Melatonin is a micronutrient present in some foods but also a hormone that occurs naturally in the body and helps control sleep patterns. Melatonin, is found in tart cherry juice, eggs, nuts and dairy. Interestingly the tradition of hot milk before bed comes from Roman times… and milk contains both magnesium, melatonin and an amino acid called tryptophan which helps produce serotonin and melatonin.

Kiwifruit is another food that has been reported to have a positive impact on sleep duration and quality. In one four-week trial of adults with sleep problems, consumption of two kiwifruits per day one hour before bedtime significantly increased total sleep time and sleep efficiency. A potential reason for this is that they are a rich source of antioxidant and contain the hormone serotonin. Either way they are also great sources of vitamin C and great for keeping bowel movements regular.

Do you ever feel like you make poorer food choices when you’re tired? There may be good reason behind this. Sleep deprivation can cause a drop in Leptin levels (a hormone that signals fullness) and increases the hormone Ghrelin (hormone that stimulates appetite). This change in hormones can explain why you might eat more when missing sleep or why you tend to eat more without feeling full when you have had minimal sleep. US research from Cedar- Sinai Medical Centre also found that lack of sleep increased insulin resistance. So, we can see that regular good night sleep helps manage hormones, appetite and possible food choices.

Caffeine and alcohol can negatively affect falling asleep and sleep quality so best to keep within healthy limits if struggling with sleep. Maybe keep the caffeine to before midday!

Some sleepy bedtime snack ideas!

  1. Banana with Nut Butter
  2. Yogurt with chopped nuts or nut butter
  3. Hot milk with cinnamon
  4. 2 kiwis and some dark chocolate
  5. Cherry juice drink made with hot water
  6. Porridge topped with banana
  7. Oatcakes topped with cream cheese and berries
  8. Cherries
  9. Wholegrain cereal with milk
  10. Mixed nuts

•

Posted on

15 Health Benefits of Raw Bananas and Why You Should Eat Them

By Dr. Tarique Naiyer Jamil in Internal Medicine

Mar 21, 2025

TABLE OF CONTENTS

  1. What Are Raw Bananas?
  2. 15 Health Benefits of Raw Bananas
  3. How to Eat Raw Bananas?
  4. Final Thoughts
  5. FAQs
  6. Citations

When you think of bananas, you probably imagine the ripe, sweet ones. But raw bananas—the unripe variety—are just as powerful when it comes to health benefits. Unlike their sweet friends, they’re packed with resistant starch, fibre, and essential nutrients that make them a game-changer for digestion, weight management, and overall health.

From supporting gut health to keeping blood sugar in check, the benefits of raw bananas are seriously underrated. In this blog, we’ll discuss the banana’s nutritional value, top health benefits, and the best ways to include it in your diet.

What Are Raw Bananas?

Raw bananas are merely unripe green bananas that are starchier, tougher, and less sweet than bananas when they are ripe. They’re popular in Indian, Thai, and Caribbean cooking, usually cooked into flavorful dishes, stir-fries, or even fried as chips.

What makes them special? It’s the amazing nutrients in raw bananas. The banana’s raw nutrition consists of:

  • Resistant starch – A special fibre that enhances digestion and aids in weight loss.
  • Potassium – Sustains muscle and heart function.
  • Vitamin C – Increases immunity and skin.
  • Vitamin B6 – Required for brain function and metabolism.
  • Magnesium – Aids muscle repair and bone development.

With so many nutrients in raw bananas, it’s little wonder that the benefits of eating raw bananas translate to numerous areas of health.

15 Health Benefits of Raw Bananas

Below are 15 awesome health benefits of raw bananas and why you should consume raw bananas daily:

1. Promotes Gut Health

One of the greatest benefits of raw bananas is that they enhance digestion. The resistant starch in raw bananas serves as a prebiotic, i.e., it provides the good bacteria in your stomach. These beneficial bacteria are responsible for food breakdown, nutrient absorption, and inhibiting bloating, gas, and constipation. [1] A proper gut microbiome also enhances immunity and inhibits digestive disorders like IBS (Irritable Bowel Syndrome).

2. Promotes Weight Loss

When dieting for weight reduction, raw bananas are to your rescue. The fibre and resistant starch content of raw bananas keep you satiated for longer, doing away with unwanted snacking. As opposed to ripe bananas, which contain more sugar, raw bananas contain complex carbohydrates, which get digested slowly, ensuring constant metabolism. Raw bananas also suppress insulin surges, leading to fat storage.

3. Regulates Blood Sugar Levels

For insulin-resistant individuals or diabetics, raw bananas are a smart food choice. The nutrients in raw bananas contain resistant starch, which does not break down the carbohydrates immediately. This results in a slow release of sugar into the bloodstream, thus avoiding sudden peaks and dumps. Eating them regularly enhances the sensitivity of insulin, allowing the body to control blood sugar levels naturally.

4. Improves Heart Health

Raw bananas are rich in potassium, which is a mineral that assists in maintaining blood pressure. Potassium controls the body’s sodium to avoid high blood pressure and also lightens the workload of the heart. Raw banana nutrients also control healthy cholesterol levels by lowering LDL (bad cholesterol) and raising HDL (good cholesterol), lowering the risk of stroke and heart disease. [2]

5. Controls Digestive Health

If you have digestive problems, incorporating raw bananas into your diet can be magical. High fibre content ensures smooth digestion and reduces the risk of constipation. Meanwhile, their resistant starch behaves like a natural equaliser, calming the digestive tract and warding off diarrhoea and bloating. Additionally, they are rich in tannins, which possess gentle astringent characteristics that cure loose stools. [3]

6. Enhances Insulin Sensitivity

Insulin sensitivity refers to how your cells absorb insulin and utilise glucose to produce energy. Insulin resistance is a primary cause of Type 2 diabetes. It has been found that raw bananas contain resistant starch, and consuming them makes one more insulin sensitive, thus adding them to the list as an ideal product for a diet-balanced diabetic life. [4] Regular consumption is said to fight insulin resistance and support the improved control of blood sugar levels.

7. Strengthens Bones

Raw bananas are rich in magnesium, a mineral that promotes calcium absorption and bone density. Raw bananas are also beneficial for preventing osteoporosis and ensuring healthy bones during old age. Magnesium has the function of contracting and relaxing muscles and hence is required for bone and muscle health in general.

8. Reduces Inflammation

Inflammation is the cause of most chronic conditions, such as arthritis, heart disease, and even cancer. [5] Raw bananas are a storehouse of antioxidants and vitamin C, which fight oxidative stress and reduce inflammation in the body. Raw bananas protect the body from cell damage by fighting free radicals, slowing down ageing, and making the body healthier.

9. Stimulates Brain Function

Raw bananas can also stimulate the brain. They contain vitamin B6, which is important for the synthesis of neurotransmitters such as serotonin and dopamine. These brain chemicals control mood, sleep, and thinking. Raw bananas can improve memory, focus, and overall mental health and cut the risk of neurological disorders. [6]

10. Helps Control Diarrhoea

Among the main benefits of eating raw bananas is that a raw banana helps relieve diarrhoea effectively. Raw bananas have high levels of pectin and tannins that work to remove excess water content from the intestines, compacting loose motions. Their electrolytes are also lost and have to be restored in the process. This explains why raw bananas have been particularly advocated as an unprocessed, organic remedy to deal with diarrhoea according to customary medicinal practices.

11. Keeps Kidney Stones Away

Kidney stones occur when calcium and other minerals tend to deposit themselves in the kidneys. The presence of potassium in raw bananas serves to prevent that by ensuring excessive calcium is being removed through the urine rather than deposited and forming stones. The magnesium in them also serves to maintain healthy kidneys and curb the risk of urinary tract infections (UTIs).

12. Offers Long-Term Energy

Unlike energy-crushing candies, raw bananas are a long-lasting source of energy. Their slow-digesting complex carbohydrates deliver energy throughout the day. This is a perfect pre-workout food since it provides you with the energy you require without overdriving your blood sugar levels.

13. Supports Skin Health

Raw bananas are beneficial for your skin as well! Antioxidants and vitamin C in raw bananas fight off free radicals, preventing premature ageing, keeping your skin shining and firm, and triggering skin elasticity and healing due to the production of collagen. Mashed raw bananas applied as a face pack can calm acne, redness, and dryness.

14. Aids Muscle Recovery

If you are getting muscle cramps or pain after exercising daily, raw bananas can be your resort. Raw bananas contain magnesium and potassium, which have a significant role in repairing muscles by inhibiting inflammation and cramps. Sports athletes and health-conscious people eat raw bananas to quicken recovery after exercise and enhance the functioning of muscles.

15. Naturally Gluten-Free

Raw bananas are a very good substitute for normal grains for individuals suffering from gluten intolerance or celiac disease. Raw bananas can be converted into gluten-free banana flour and can be consumed as an excellent wheat flour substitute while cooking. Raw bananas are thus a good and versatile source of sustenance for individuals seeking to do away with gluten intake yet achieve the taste of scrumptious and healthy foods.

Posted on

Setanta Potatoes with Basil and Dairygold

dgold setanta pot mar 16

If Roosters always rule at your dinner table, why not give Setantas a go? Named after the young Cú Chulainn, these floury new season potatoes have Rooster lineage – and speaking of Irish legends, they’re only fabulous with a dollop of Dairygold! If Setantas aren’t in season, Home Guards are just as good.

Ingredients

  • 1 large Setanta potato
  • 1 tbsp / 15g Dairygold
  • Cracked black pepper
  • Sea salt
  • Sprinkle of fresh basil (optional)

Instructions

Boil or steam a large Setanta potato until light and fluffy (this should take about 20 minutes).

While you’re waiting for the potato to cook, if any of the family want to know who the original Setanta was, now’s a good time to tell them. You can’t beat a good Irish myth.

Add a pinch of salt, a dash of cracked black pepper and (of course) a dollop of Dairygold.

If you have some to hand, add a little extra depth by topping with a sprinkle of fresh basil. This will really bring out the potato’s natural flavour.

Other recipes you might like

– See more at: http://www.yourdairygold.ie/food-made-better/setanta-potatoes-with-basil-dairygold.aspx#sthash.EgeAahLr.dpuf

Posted on

Homemade strawberry cheesecake #kerrygold Sunday brunch

  • kerrygoldusaHomemade strawberry #cheesecake spread on top of buttery brioche toast. The perfect way to change up your #breakfast routine or add a sweet treat to Sunday #brunch. #Kerrygold
    –
    –
    INGREDIENTS:
    2 slices of brioche bread (1″+ thick)
    3 tablespoons Kerrygold Salted Butter
    1 teaspoon granulated sugar
    1/4 cup whipped cream cheese
    1/4 cup + 2 teaspoons powdered sugar (can substitute honey or coconut sugar)
    1/4 teaspoon orange zest (or orange blossom water)
    1/2 cup sliced strawberries
    Coarse sugar, optional
    DIRECTIONS:
    Preheat a skillet over medium heat.
    Butter each side of the bread, saving 1 tablespoon of the butter for the skillet. Sprinkle the bread with granulated sugar. Add the remaining tablespoon of butter to the hot skillet, and then add the bread to the skillet. Toast the bread on each side until golden brown, about 1 minute per side.
    Meanwhile, slice the strawberries and toss them with 2 teaspoons of powdered sugar. Set aside.
    In a small bowl, beat together the cream cheese, remaining 1/4 cup of powdered sugar and orange zest until fluffy.
    Remove the toast from the skillet, and top each slice with the cheesecake filling, followed by the strawberries. I like to sprinkle coarse sugar on top before serving, but it’s optional.
  • switchbackkitchenYum!
  • coastiekitchen@makinitmobetta
  • hezzidThese look amazing
  • skippingawayYum🍓
Posted on

This Cucumber-Avocado-Tomato Sandwich Has 20 Grams of Protein – from EatingWell. A Light and Easy Lunch

This tomato, cucumber and avocado sandwich is the perfect light and easy lunch. With just a few fresh ingredients, you can have a satisfying meal in just 10 minutes. Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich at the ready!

Refreshing, light and satisfying, our Cucumber-Avocado-Tomato Sandwich is an easy and delicious lunch that will really hit the spot. Every sandwich starts with and needs a good condiment. For this one, we amplify store-bought hummus with the sweet tang of honey mustard and fresh dill for a hit of herby brightness. Then we stack on the fiber-packed veggies: cucumbers and onions give a nice crunch and contrast to the creamy, heart-healthy avocado and the juicy tomato; the alfalfa sprouts add great texture. Cheddar cheese adds bone-boosting calcium and a salty, sharp flavor that complements the fresh veggies perfectly, and hearty toasted whole-wheat bread is the perfect vessel for all these wholesome toppings. Keep reading for our expert tips, including recommendations on swapping out hummus flavors. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Experiment with different flavors of hummus for your spread. Try garlic hummus, dill pickle hummus or even make your own. To prepare a batch of our Classic Hummus, use a food processor and add a handful of ingredients: garlic, chickpeas, lemon juice, olive oil, tahini and salt. Best of all, this flavor-spiked hummus takes just 10 minutes to make!
  • While a chef’s knife can cut cucumbers, a serrated knife is more effective for slicing tomatoes. The serrated edge easily cuts through the skin and flesh without damaging the soft interior.

Nutrition Notes

  • Cucumbers aren’t brimming with the typical vitamins and minerals that you’ll find in many fruits and vegetables, but they are an important vegetable because they contain antioxidant phytonutrients that can help protect against inflammation. They are also more than 95% water, which makes them a hydrating vegetable—great for your skin. 
  • Avocados are known for being high in fat, but it’s the type of fat that your heart loves: monounsaturated fat. Avocados are also brimming with fiber, which has been shown to improve the health of the microbiome, and impacts your health in many ways, including strengthening your immune system, improving cognition and lowering inflammation. 
  • There are few things tastier than a really good tomato, and they are really good for you. Tomatoes are high in vitamin C, which is essential for healthy immune function. They are also high in a carotenoid called lycopene, an antioxidant that helps maintain healthy cells throughout the body, and eating foods with lycopene regularly can help lower your risk of heart disease. 
  • Whole-wheat bread is a heartier choice of bread for this sandwich and you’ll get the benefit of more nutrients and more fiber. Eating more fiber can lead to better digestive health. Whole-wheat bread is also a source of important B vitamins—essential for your working metabolism.

Ingredients

  • ¼ cup plain hummus
  • 1 tablespoon chopped fresh dill
  • 1½ teaspoons honey mustard
  • 2 thin slices whole-wheat bread, toasted
  • 1 (1-ounce) slice sharp Cheddar cheese
  • ½ small tomato, thinly sliced
  • ¼ medium avocado, thinly sliced
  • ¼ cup alfalfa sprouts
  • ¼ cup thinly sliced English cucumber
  • 1 tablespoon thinly sliced red onion
  • Pinch of salt

Directions

  1. Stir ¼ cup hummus, 1 tablespoon dill and 1½ teaspoons honey mustard together in a small bowl until well combined. Spread the hummus mixture on 1 side of each of 2 toast slices. Layer 1 cheese slice, tomato slices, avocado slices, ¼ cup alfalfa sprouts, ¼ cup cucumber and 1 tablespoon red onion over the hummus on 1 toast slice; sprinkle with salt. Top with the remaining toast slice, hummus-side down. Cut the sandwich in half diagonally.
Posted on

Can eating really affect our sleep? @keelingsfruits. Try Banana with Nut Butter, Yogurt with chopped nuts or nut butter, Hot milk with cinnamon, kiwis and some dark chocolate

  1. Banana with Nut Butter
  2. Yogurt with chopped nuts or nut butter
  3. Hot milk with cinnamon
  4. 2 kiwis and some dark chocolate
  5. Cherry juice drink made with hot water

keelingsfruits

I don’t know about you but I love my bed! And I firmly believe that a good night’s sleep can make you feel so good! Breathing, eating and sleeping are three of the most basic and essential functions we do as humans. But can food affect our sleep or does our sleep affect our food? The reality is that it is probably a bit of both…On average we need between 7-9 hours’ sleep per night with some people managing on less and others may need more. Lack of sleep can lead to irritability, fatigue and difficulty concentrating. However chronic poor sleep has been linked to obesity, diabetes and heart disease.

In general, research has found that eating in line with the Mediterranean or DASH diet, both of which promote fruits and vegetables, fiber rich foods and healthy mono-unsaturated and polyunsaturated fats tends to be associated with better quality sleep. Magnesium is a mineral that is reported to help with sleep regulation and is found in bananas, nuts, green vegetables, tofu and dairy. Melatonin is a micronutrient present in some foods but also a hormone that occurs naturally in the body and helps control sleep patterns. Melatonin, is found in tart cherry juice, eggs, nuts and dairy. Interestingly the tradition of hot milk before bed comes from Roman times… and milk contains both magnesium, melatonin and an amino acid called tryptophan which helps produce serotonin and melatonin.

Kiwifruit is another food that has been reported to have a positive impact on sleep duration and quality. In one four-week trial of adults with sleep problems, consumption of two kiwifruits per day one hour before bedtime significantly increased total sleep time and sleep efficiency. A potential reason for this is that they are a rich source of antioxidant and contain the hormone serotonin. Either way they are also great sources of vitamin C and great for keeping bowel movements regular.

Do you ever feel like you make poorer food choices when you’re tired? There may be good reason behind this. Sleep deprivation can cause a drop in Leptin levels (a hormone that signals fullness) and increases the hormone Ghrelin (hormone that stimulates appetite). This change in hormones can explain why you might eat more when missing sleep or why you tend to eat more without feeling full when you have had minimal sleep. US research from Cedar- Sinai Medical Centre also found that lack of sleep increased insulin resistance. So, we can see that regular good night sleep helps manage hormones, appetite and possible food choices.

Caffeine and alcohol can negatively affect falling asleep and sleep quality so best to keep within healthy limits if struggling with sleep. Maybe keep the caffeine to before midday!

Some sleepy bedtime snack ideas!

  1. Banana with Nut Butter
  2. Yogurt with chopped nuts or nut butter
  3. Hot milk with cinnamon
  4. 2 kiwis and some dark chocolate
  5. Cherry juice drink made with hot water
  6. Porridge topped with banana
  7. Oatcakes topped with cream cheese and berries
  8. Cherries
  9. Wholegrain cereal with milk
  10. Mixed nuts

•