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Each of these twice-a-month emails contain motivating health and fitness tips, recipes and articles that cover:


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  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
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  • How to target stubborn fat areas
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  • What muscle soreness really means
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This Month In Diet
  • Food for Sleep
    If you’re looking for help falling asleep or trying to figure out what keeps you awake, the answer may be on your plate. That’s because some foods are known for their ability to keep you awake, while others have a sleep-inducing effect. Read >>
  • The Perks and Price of Going Organic
    It’s true that organic foods are more expensive, but they may very well be worth the cost when it comes to your health and the environment. Maybe you haven’t made the switch to organic and wonder what the big deal is. Here are a few reasons to go organic and how to start. Read >>
  • Goodbye, Hunger Pains
    If you’ve got a big appetite, you’re super hungry. All the time. As a teenager, this didn’t cause you any trouble. Today, that big appetite may be getting you in trouble. Use these tips to curb your hunger the natural way. Read >>
  • Night Eating Syndrome
    What happens when you can’t stop eating snacks after dinner, don’t sleep well at night, and feel the need to eat in order to help you fall back asleep? You gain weight and feel guilty about overeating. If this sounds like you, you may want to talk with your doctor about an eating disorder called night eating syndrome (NES). Read >>
Health and Fitness News

Food for Sleep

What to eat and not to eat in your quest for a good night’s rest.

For health and wellness it’s recommended that you get seven to nine hours of sleep each night. How many nights this week can you say that happened? Maybe you had mountains of laundry to fold after the kids went to bed. Maybe there were too many things on your mind to relax. Or maybe you don’t know why you couldn’t sleep through the night.

If you’re looking for help falling asleep or trying to figure out what keeps you awake, the answer may be on your plate. That’s because some foods are known for their ability to keep you awake, while others have a sleep-inducing effect. What will help or hurt your ability to fall asleep?

Good: Turkey

Wonder why you want a nap after your big Thanksgiving feast? It may be due to the large serving of turkey you ate. Turkey contains tryptophan, an amino acid that triggers the production of melatonin in your body. Melatonin is a hormone that tells your body it’s time for sleep and helps regulate your body’s internal clock. Levels naturally rise in the evening, but many people choose to take a supplement to increase their levels and promote sleep.

Turkey is also high in protein. Research shows that a meal high in protein eaten before bed may help you sleep through the night.

Bad: Alcohol

Yes, a drink before bed may help you fall asleep faster, but your sleep may not be restful. Drink alcohol before bed and expect to wake often in the night. You may also toss and turn until dawn, wake up with night sweats, or experience nightmares. Need a drink to wind down at the end of the day? Be sure to enjoy it four to six hours before bed.

Good: Nuts

Almonds and walnuts are filled with melatonin and known to improve sleep quality. Nuts are also high in omega-3 fatty acids, which convert to DHA. DHA triggers serotonin production, which leads to more melatonin.

Nuts are also great sources of magnesium, a mineral that’s been shown to help relieve insomnia and lower levels of cortisol, the stress hormone that can interfere with a good night’s rest. So when sleep keeps running away, run to grab a handful of nuts.

Bad: Chocolate

Hidden caffeine may be why you’re struggling to sleep. If you eat chocolate in the evening, it’s time to give it up. Other sources of caffeine include caffeinated coffee, tea, sodas, and certain medications. For the best rest, avoid all sources of caffeine four to six hours before bed.

Good: Tart Cherry Juice

Ever drink cherry juice? You should. Because a glass of tart cherry juice before bed may be what you need to drift off into dreamland. What is it about tart cherry juice that makes you sleepy and helps treat insomnia? It’s chock full of melatonin.

Bad: Heavy or Spicy

A heavy or spicy meal before bed may have you up in the night with indigestion or heartburn, which is often worse when you lie down. Avoid big meals and food like chili peppers, hot sauce, jalapenos, or spicy sauces before hitting the hay.

Good: Hot Tea

A cup of chamomile or passion flower tea before bed can help you relax and prepare for a good night’s rest. Both contain an antioxidant called apigenin that triggers receptors in your brain that induce sleepiness. Once you drink a cup, you’re better able to fall asleep faster and stay asleep through the night.