Trying to get some sleep? Being mindful of what you eat before bedtime can help you sleep better. Sugar and caffeine aren’t the only types of food that can keep you restless and awake. Yes, you heard right, there are foods that can actively keep you up at night! Here are some of Naturade’s top picks of the best and worst foods to eat before bedtime.
Parents may give their children a glass of milk before bed, but don’t realize it’s just as good for adults. Warm milk may help you fall asleep easier because milk contains an amino acid, tryptophan, which is a precursor to the brain chemical serotonin.
Alcoholic beverages are a bad idea if you want to get proper rest. Alcohol metabolizes quickly in your system and may cause you to wake up in the middle of the night.
Cherries are one of the few natural foods to contain melatonin, the chemical that helps control our body’s internal clock.
Protein is counterproductive if you’re eating it late at night. Digestion slows down by 50% while you’re asleep. Protein can cause digestion to slow down even more.
Sweet Potato: Best
The complex carbohydrates in sweet potatoes can promote sleep. If sweet potatoes aren’t to your liking, lima beans, regular potatoes (baked with the skin on), and papaya also have similar sleep inducing effects.
Dark Chocolate: Worst
Many people don’t know this, but with 20 milligrams of caffeine, one bar of dark chocolate almost contains the same amount of caffeine as half an ounce of espresso.
Craving chocolate, but don’t want to ruin your diet? Your worries are over! Enjoy a mint chocolate chip brownie bar that tastes great and includes healthy pea protein.
Read More: Naturade Total Soy Vanilla French Toast
Here’s what you’ll need for this healthy chocolate treat:
1 cup Naturade Pea Protein Chocolate
1/2 cup cocoa powder
1/4 cup arrowroot
1/4 cup coconut flour
1 teaspoon baking soda
1 teaspoon baking powder
1 egg substitute
2 teaspoons peppermint extract
1/2 cup applesauce
1/2 cup coconut nectar
1/2 cup hot water
Place Naturade Pea Protein Chocolate, cocoa powder, arrowroot, coconut flour, baking soda, baking powder, egg substitute, peppermint extract, applesauce, and coconut nectar into a bowl and mix together. Next, add hot water and stir until batter is thick and runny. Spread brownie batter into a lightly coconut oil greased baking dish. Bake at 350 degrees for 30 minutes.
Once cooled, slice and serve. Leftovers can be stored in the fridge.
Related Article: Raw “Ferrero Rocher” Chocolate Shake Recipe
How many times have you come home from a long day of work and faced the dreaded question “what’s for dinner”? The answer is simple if you’ve prepared your meals in advance. Here are 5 easy ways to prepare a week’s worth of dinners all at once! Taking the time to prepare meals on Sundays can make the rest of your week less stressful. Preparing meals in advance also allows you to stay on target with your health goals instead of deciding to pick up fast food at the last minute. From looking up recipes to buying groceries, Sundays are a great day to prep for your busy week.
Related Article: How to build the mentality of a healthy eater
Live the Naturade Life with these quick tips on planning your meals ahead of time so they’re ready to eat.
1. Compile a list of recipes you know you will enjoy. Make sure the directions are simple enough to follow without a hassle. Bonus points if you make extras or have dinner leftovers. This will relieve you of finding lunch the following day.
2. Once delicious recipes are chosen, draw up a list of groceries to buy for those particular meals as well as ingredients that you can re-purpose every week. It feels great when you get to the supermarket and know exactly which aisles to hit. Having a grocery map will also help you avoid picking up those spur of the moment snacks you really don’t need.
3. Sundays are typically for unwinding, organizing for the week ahead, and spending time with family, but most people have some free time. Squeeze in a few hours to plan your weekly menu, shop for what you need, and prep your ingredients.
4. When it comes to the meals you choose to make, chopping, marinating, thawing, and separating out ingredients can all make cooking a lot easier and enjoyable during the week.
5. Be strict with your meals. Don’t allow yourself to get lazy, bored, or change your mind. Add variations or allow for different cravings, but don’t deviate from your plan.
Planning and preparing dinners ahead of time will help make the daunting “what’s for dinner” question disappear!
Read More: How to make a habit out of exercise
There’s nothing more inviting than the smell of fresh French toast in the morning. Thick slices of bread, soaked in a heavenly mix, grilled on a frying pan to golden-brown perfection and served with an assortment of berries and syrup. Who could say no to this scrumptious breakfast? Did you ever think this breakfast indulgence could be made without egg? Even better, you do not have to compromise on the taste or protein!
Naturade is here to help with step by step instructions on delectable French toast with egg substitute.
Read more: Vegan Cinnamon Rolls Recipe
Naturade Total Soy Vanilla French Toast
2 scoops Total Soy Vanilla
1/2 cup egg substitute
1/4 tsp ground cinnamon
2 slices whole wheat bread
1/4 cup light maple syrup
Garnish with fruits and powdered sugar if desired
Spray a large pan with cooking spray and place on medium heat. In a mixing bowl, combine Naturade Total Soy Vanilla Meal Replacement Powder with egg substitute until the mixture is a smooth, consistent texture. Add in ground cinnamon. Soak slices of bread in mixture briefly and remove. Place the bread slices on your pan, and pour any leftover batter over them.
Cook for approximately 6 minutes, continuously flipping and checking both sides of bread until golden brown.
When you’re ready to eat, pour syrup over your french toast and enjoy! Add fruits, powdered sugar or chocolate syrup if you’re in an indulgent mood. With Naturade’s Total Soy Vanilla and the egg replacement, it couldn’t really hurt to treat yourself a bit!
Related Article: Chocolate Coconut Cream Pie with Protein!
Related Article: The health benefits of having a dog
Home-grown vegetables always taste fresher and crisper than vegetables bought from the store. Do you want to grow some of your own vegetables? Is the new farm-to-table movement inspiring you? Start today with simple gardening tips from Naturade! The most difficult part is choosing what to grow!
There are three basic concepts you have to master to be a successful gardener: planning, preparation, and process.
Keep ideal temperature, sunlight exposure, and potential yield in mind when choosing which crops to grow. Map out your garden before planting.
Now that you have a great foundation, start putting it to action! Buy the tools you need, such as gloves, a hose, snips, pruners, a spade, trowel, or hand fork. Before planting, loosen the soil where you plan on putting your first veggies. If you desire, you can also add composted manure or other organic materials to the ground.
It’s finally time to have some fun and start growing! Once you’ve planned and prepared your gardening area, all you have left to do is plant those seeds. Remember to nurture and take care of your plants, checking and watering them regularly.
Below are some tips for choosing, growing, and harvesting your new garden!
Summer is coming to an end, but don’t let the changing seasons stop you from enjoying your favorite summer smoothie recipes like our Summer Sun Soy Protein Smoothie! This smoothie is a delicious combination of cucumber, honeydew, and mint that will leave your taste buds screaming for more. Drink this smoothie as a refreshing breakfast shake to invigorate your morning or as a revitalizing afternoon snack.
Here’s what you’ll need to make this summery smoothie:
1/4 cup cold water
3/4 cup ice cubes
2/3 cup peeled seedless cucumber
2/3 cup honeydew melon
1/8 cup fresh mint
Zest of half an orange
Dash of lemon juice
3 scoops Naturade Total Soy Vanilla Flavored Meal Replacement Mix
Read More: 8 Heart-Healthy Foods
In a blender or smoothie maker, combine water, ice cubes, cucumber, melon, orange zest, and mint. Halfway through blending, mix in two scoops of vanilla flavored Naturade Shake Mix. Process until very smooth. Garnish your serving glass with additional orange zest curls, orange slices, cucumber slices or honeydew slices for an extra flair.
Relax and drink your way to healthy living no matter the season. Enjoy all year round!
Related Article: Vegan Protein & Oatmeal Pancakes
Summer is a time for delicacies, but it can also be a time for healthy eating. Summertime is filled with lots of opportunities to eat and drink outdoors at parties and barbecues. However, it’s important to remember to incorporate some healthy foods into your diet as much as possible.
Celebrity wellness guru, Dr. Frank Lipman, shares some of the healthiest foods in season during the summer that everyone should be adding to their daily diet.
Related Article: 7 Ways to Get More Protein in Your Diet Without Meat
1. Lemons: This first choice is one of our favorite picks as it has so much potential! Need an extra incentive to drink enough water everyday? Squeeze in some lemon juice to give your water some added flavor. Cooking a salad, salmon, or chicken, but want some extra zing? A small squirt of lemon can make all the difference to a delicious meal and is an extra source of Vitamin C.
2. Cruciferous Veggies: This green group includes brussel sprouts, bok choy, cauliflower, cabbage, and broccoli. These vegetables add vitamin C and soluble fiber to your diet and are so versatile that your options are limitless. Boiled, grilled, or sautéed – greens are always a healthy addition to any meal!
3. Avocado: Not only do they have an extremely high nutrient value, avocados are also full of flavor and rich texture! With oleic acid, Vitamin E, and glutathione, this fruit is super healthy. You can make avocado toast or add it to salads. You can make yourself some guacamole or even just scoop them out with a spoon and eat them plain or filled with tuna.
4.Garlic: It might not do much for getting you that kiss at the end of the night, but garlic is known to have great antibacterial properties. It is also easy to sautée into almost any meal. Whether you are making green veggies, grilled meat, or even a dipping sauce, garlic is always a flavorful addition!
5. Fresh Herbs: Parsley, cilantro, and basil are all excellent examples of herbs that help mix-up any meal! The easiest way to use herbs is as a last minute addition to a meal. A small sprinkle can make your food taste significantly better! If that doesn’t sound exciting enough, you can try making some pesto out of herbs or even use them to marinate your meats.
With options like these it seems like being healthy this summer may be more fun than we expected!
Read More: The Benefits of Family Dinner Time
Getting out of bed can seem nearly impossible without hitting the snooze button. Does this sound familiar? Hate doesn’t even begin to describe what you feel for your alarm when you hear that loud buzz waking you from a deep slumber. Don’t waste your energy fretting, Naturade is here to help you shake it off and finally become a morning person.
Related Article: 5 Tips for Better Sleep
Becoming a morning person isn’t about following a social norm. Recent studies show waking up early leads to an overall healthier life compared to staying awake later. It is also proven that early risers are often more productive and content as they get their most pressing to do’s out of the way before the rest of us.
If living a healthier lifestyle doesn’t change your mind, maybe the sheer simplicity of these quick tips will help make waking up early more appealing!
1. Don’t Give Up
It takes 21 days to effectively form a habit. Keep at it! The first few days may make the whole idea seem crazy or impossible, but the important thing is to create consistency. Hold your self accountable to keep up the healthy routine.
2. Don’t Compromise on Sleep
An important thing to remember when making any of these life changes is that they shouldn’t compromise any other healthy habits. Allow yourself to wake up a couple hours earlier, but don’t lose hours of sleep by doing so. If one night you are going to bed at 3am, don’t wake up at 6am the following morning. This can lead to exhaustion and lower productivity.
Listen to your body. Make sure you’re getting approximately 7-8 hours of sleep. Set a strict bedtime and enforce it until you’ve seen how great it feels to get a good night’s rest!
3. Play Hide and Seek
It may seem silly, but moving your alarm clock across the room forces you to get up and realistically, isn’t that half of the struggle? When immediately jumping out of bed starts becoming easier and easier for you, try putting the alarm clock in new places every night and playing a little game every morning. This will wake you up quickly!
4. Get Hydrated
After a full night’s sleep without drinking any water, waking up dehydrated can cause that grogginess we know too well! A glass of water can work miracles and keep get you pumped for the rest of your day!
5. Exercise Early
It is not only true that early morning exercises are more productive and effective, but they also give you that extra boost of energy to get you through the rest of the day. Are you really going to say no to endorphins?
6. Plan Ahead
Lay out your clothes the night before and make sure to pack your lunch and gym bags in advance! Make your mornings as quick and efficient as possible by making small changes. Taking the rush out of your morning is a sure-fire way to make it seem less dreadful!
Read More: Working Out At Work
A healthy lifestyle doesn’t have to be so hard to achieve. The NaturadeLife is about incorporating fitness, environmental awareness and social consciousness into your everyday life.
The NaturadeLife is about making the choice to take the stairs up to your office or choosing to get a Citibike instead of a taxi. It’s about making the decision to put beautiful flowers in the window that not only help decorate your apartment, but also filter the air your family breathes! Most importantly, this lifestyle is about realizing that health begins with yourself, but also extends outwards to the world around you.
Has this ever happened to you? You stayed overtime at work and the gym closed before you could make it. Why should you compromise on your workout? Take the stairs or walk to the train station instead of driving. Those extra five minutes in your commute could help you burn more calories and take a few minutes to enjoy your surroundings.
Ever run into this situation? Your babysitter cancelled and you’re stuck at home when you should be out and about? Instead of fretting, tweak your plans to fit everyone’s needs. Take out those yoga mats and stretch it out with your children. Follow in the footsteps of Instagram stars like Laura Kasperzak (@laurasykora) that show how productive, fun and easy it is to do yoga with your kids.
There are ways to live out the NaturadeLife in your home as well. Consider buying energy efficient home products that aren’t harmful to the environment and add to your healthy lifestyle both inside and out! It’s easier than ever and a simple shift to energy efficient light bulbs on a global scale is predicted to trim the world’s electricity bill by nearly one-tenth.
These choices may seem insignificant, but in reality these small choices truly add up and make a big difference. You don’t have to be a fitness guru or a dietician to know how to live a healthy life. It all starts with these small changes to improve your health and mood a little more each day.
The NaturadeLife is for everyone, the question is whether you choose to live it.
Related Post: Taking Breaks Helps You Stay Productive
We’ve all had those nights where we just can’t fall asleep, we end up tossing and turning the night away only to get up more exhausted than we were when we first got into bed. Try one or all of these five tips for a peaceful nights sleep:
Related: 4 Ways to Fight Sugar Cravings
No caffeine after noon
Caffeine can live in your body 8-14 hours after consuming it. Caffeine’s effects vary from person to person, but in general, if you are having trouble sleeping, try completely eliminating it for a month and see if that improves your sleep. Also consider sneaky sources of caffeine such as chocolate and tea. Switch to water and herbal tea.
Relaxing Exercises 2 hours before bed
As it gets later in the day try and decrease stimulation as much as possible. Do something you find relaxing, such as reading, practicing gentle yoga, taking a bath or talking about your day with a friend or your loved one.
Try a relaxing bath
Combine ½ cup Epsom salts with a few drops of an essential oil, like lavender, in hot water. Soak for 20 minutes. The magnesium contained in Epsom salt is absorbed through the skin and promotes feelings of relaxation. Water and salt cleanses energy from the day.
Meditation = A short, well needed vacation
Meditating for about five minutes daily can relieve stress and depression. Find a comfortable spot in a quiet place, concentrate on your breath, and feel those anxieties begin to disappear.
Sip some herbal tea.
Green tea has a great source of L-Theanine, which is a chemical that helps relieve stress.