I don't know about you but I cannot sleep at night! I usually am so exhausted that I fall right to sleep but I don't stay asleep. Regardless of when I go to bed I am usually wide awake by 3:30 or 4 in the morning and just lay there wishing I could sleep. I have had this problem for years and never wanting to take sleeping medications, I don't want to feel drugged in the morning or become dependent on them. I have taken melatonin and it helps some but when I saw this list of natural sleep aids I thought I have to try them! If you have trouble sleeping give them a try and let me know if any of them work for you! Here is hoping to a lot more sleep for all of us!
Kiwi: This tiny fuzzy fruit packs a punch of serotonin. Researchers at Taipei Medical University in Taiwan found that eating two kiwis before bedtime resulted in falling asleep more quickly and sleeping more soundly. The nice thing I learned recently is you don't even have to peel them! Rinse and rub them under cold water and eat them whole, skin and all. They are good this way!
Tart Cherry Juice: A glass of tart cherry juice a day could keep the restless nights at bay. According to findings published in the Journal of Medicinal Food,
researchers found that participants who drank eight ounces of tart
cherry juice a day reported less insomnia. It's suspected the fruit's red-hot powers lie in its high melatonin content, which helps induce sleepiness. Make sure you are getting a juice that is actually fruit juice and not from concentrate and loaded with sugar!
Lavender: Not only does what you put into your body affect your sleep but also what is around you in your environment. The scent of lavender relaxes your nervous system. Tie a few sprigs together and stick them on your nightstand or above you on your bed frame.
Green Tea: Pull out that cute whistling tea kettle! A steamy cup of green tea can help you get some
shut-eye, says Catherine Darley, director of the Institute of
Naturopathic Sleep Medicine in Seattle. The drink contains l-theanine, a
relaxing amino acid. To have any benefits, you need to consume
about 200mg daily—that's about two cups.
Valerian: A tall blooming grassland plant, known as valerian, may be the fix to
falling asleep faster. According to Darley, the natural sleep aid
reduces the amount of time it takes to doze off. She recommends taking
625mg before bed to give insomnia the boot.
Magnesium Oil: You don't always need to pop a pill—even an herbal one, according to Taz Bhatia, MD, an integrative health expert in Atlanta. "Rub magnesium oil on the bottoms of your feet and
around your neck area at bedtime," Bhatia says. "It helps balance
serotonin, a sleep neurotransmitter."
Magnolia Bark: If you easily drift off but find yourself waking up bright-eyed in the
middle of the night, Bhatia recommends taking 300mg of magnolia bark to
bring on a real snooze-fest. "It lower cortisol levels, which can
sometimes spike at irregular times and keep you awake," she says.
Bananas: Hit up the produce aisle to bring on the sleep. Bananas are
loaded with magnesium, which has a calming effect, but the peel has
about three times the magnesium as the fruit itself, says Michael Breus, PhD, a sleep specialist in Scottsdale,
Arizona. "Cut off the tips, keep the skin on and boil it in water for
six to seven minutes—then drink." The tropical banana tea will have you
nodding off in no time.
Showing posts with label bananas. Show all posts
Showing posts with label bananas. Show all posts
5.05.2015
4.28.2015
Skinny Monkey Oats Cookies
If you have a couple of ripe bananas sitting on your counter and want something sweet but don't want to wait on a loaf of banana bread to bake then these cookies are for you! Loaded with banana, peanut butter and chocolate and a healthy treat, you won't be sorry you tried them out.
Skinny Monkey Oats Cookies
Prep time: 25 minutes
Cook time: 10 minutes
Yield: 14 servings
Serving size: 3 cookies.
3 whole bananas
2 cups old fashioned oats
2 Tbsp reduced-fat creamy peanut butter
¼ cup dark chocolate chips
⅓ cup natural apple sauce
1 Tbsp brown sugar
1 tsp vanilla
Calories: 105
Calories from fat: 29g
Fat: 3g
Saturated fat: 1g
Cholesterol: 0
Carbohydrates: 18g
Fiber: 2g
Protein: 2g
Sugars: 6g
Sodium: 10mg
Source: skinnymom.com
Skinny Monkey Oats Cookies
Prep time: 25 minutes
Cook time: 10 minutes
Yield: 14 servings
Serving size: 3 cookies.
3 whole bananas
2 cups old fashioned oats
2 Tbsp reduced-fat creamy peanut butter
¼ cup dark chocolate chips
⅓ cup natural apple sauce
1 Tbsp brown sugar
1 tsp vanilla
- Preheat oven to 350 degrees. Line 2 cookie sheets with parchment or lightly spray them with nonstick cooking spray.
- In a medium size bowl, mash bananas with a fork. Stir in remaining ingredients.
- Let batter stand for 15-20 minutes (this helps soften up the oats and will give the cookie a nice chew).
- Using a teaspoon to scoop, drop batter onto cookie sheet.
- Bake for 10 minutes.
Calories: 105
Calories from fat: 29g
Fat: 3g
Saturated fat: 1g
Cholesterol: 0
Carbohydrates: 18g
Fiber: 2g
Protein: 2g
Sugars: 6g
Sodium: 10mg
Source: skinnymom.com
2.10.2015
Bananas
I love bananas, really love them. My husband makes fun of me because if we ever go a day without bananas I am honestly sad. I eat at least one a day with breakfast and often have one later in the day for a snack. I don't know why I love them so much but I really do. I knew they were good for you and had potassium in them but recently I have found out even more great things about them.
When you eat a banana, especially when it still has a touch of green (which in my opinion is the only time you should eat them!) makes them one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
Slice it up and put it in your cold cereal, granola or oatmeal. It adds great flavor and a touch of sweetness. Or try out my new favorite way to eat my banana at breakfast. Spread peanut butter on a slice of toast, cover it with sliced bananas and then sprinkle cinnamon on top. It is so good and filling!
When you eat a banana, especially when it still has a touch of green (which in my opinion is the only time you should eat them!) makes them one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
Slice it up and put it in your cold cereal, granola or oatmeal. It adds great flavor and a touch of sweetness. Or try out my new favorite way to eat my banana at breakfast. Spread peanut butter on a slice of toast, cover it with sliced bananas and then sprinkle cinnamon on top. It is so good and filling!
6.10.2014
Blue Banana Protein Shake
Blueberries are in season right now and I just can't get enough of them. I have been tossing a handful or two in my Cheerios every morning and grabbing handfuls out of the fridge when ever a craving strikes. Blueberries and banana are a great flavor combination and so healthy for you. Toss them together in this four ingredient shake that will taste delicious and is good for you!
Blue Banana Protein Shake
Prep time: 10 minutes
Total time: 10 minutes
Servings: 1
1/2 cup frozen chopped banana
1/2 cup frozen blueberries
3/4 cup 1% milk
1 scoop vanilla protein powder (6 Tablespoons)
In blender, place all ingredients. Cover, blend on high speed until smooth. Pour into a large glass and serve immediately.
If you don't have frozen bananas and blueberries you can use fresh and then add a 1/2 cup of ice. And if you don't have protein powder try substituting some plain or vanilla Greek yogurt for that added protein to keep you going longer. You can also sub out the blueberries for any berry that you have.
I keep a good supply of bananas on hand, I love them. But when they are ripening faster than I can eat them I like to cut them up into chunks, put them in a sandwich baggie and toss them in the freezer. That way I have frozen bananas whenever the smoothie craving hits!
Source: livebetteramerica.com
Blue Banana Protein Shake
Prep time: 10 minutes
Total time: 10 minutes
Servings: 1
1/2 cup frozen chopped banana
1/2 cup frozen blueberries
3/4 cup 1% milk
1 scoop vanilla protein powder (6 Tablespoons)
In blender, place all ingredients. Cover, blend on high speed until smooth. Pour into a large glass and serve immediately.
If you don't have frozen bananas and blueberries you can use fresh and then add a 1/2 cup of ice. And if you don't have protein powder try substituting some plain or vanilla Greek yogurt for that added protein to keep you going longer. You can also sub out the blueberries for any berry that you have.
I keep a good supply of bananas on hand, I love them. But when they are ripening faster than I can eat them I like to cut them up into chunks, put them in a sandwich baggie and toss them in the freezer. That way I have frozen bananas whenever the smoothie craving hits!
Source: livebetteramerica.com
5.13.2014
10 Foods That Are Much Healthier Than You Think
There are a lot of foods that we love that get a bad wrap. Well it turns out that some of them aren't as bad as we once thought they were. See how many of these delicious and good for you foods that you can incorporate into your diet.
Avocado: It may surprise you but avocados are actually fruits; fruits that contain fat. They are actually one of the few produce items that do. Their heart protecting monounsaturated fats are actually one of the things that make them healthy. Eating these tasty green fruits can help lower your risk of heart disease and stroke.
Spaghetti and Meatballs: You get iron and protein from the beef, lycopene from the tomatoes and energy producing carbs from the pasta, this dish is an energy producing trifecta. If you make sure that you are using lean beef and are sticking to modest sized portions you can definitely enjoy it's benefits without overdoing it. Limit yourself to 3 ounces of meat and 1 cup of cooked pasta. You can also increase the benefits by using whole wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat. Eat this alongside a big green salad with lots of veggies.
Bananas: These used to be bashed for their high sugar and carb content but bananas are incredibly healthy fruits. A small banana has the same calories, carbs and fiber as an apple. They are packed with vitamins C and B6 and good for your heart potassium.
Peanut Butter: It definitely contains fat but 30 percent of your daily calories should come from healthy fats and peanut butter is a great choice for that. It is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or other nuts such as almonds or walnuts.
Coffee: It may add a little pep to your step but it is also full of antioxidants. Research has linked drinking this brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
Corn: Many people frown on this veggie because it is starchy. Well it may be starchy but it is actually a grain. One cup of corn kernels has 5 grams of protein, 4 grams of fiber and energy producing B vitamins. You can also eat corn in a variety of ways--polenta, tortillas and popcorn are all healthy whole-grain options.
Burritos: Burritos can be a healthy choice when they are filled with veggies, rice, beans and a small amount of meat. These burritos can cover all of your nutrition bases in one tortilla. Choose an 8 inch whole-wheat tortilla and stay away from the sour cream and loads of cheese to keep the calories and fat in check. Try adding things like white beans, avocados and chicken to mix things up a bit.
Chicken Thighs: Dark meat chicken has a bad rap for being fatty and artery clogging but it is actually the skin you should be avoiding. Dark meat, like avocados, is high in monounsaturated fat. Thighs are also more affordable than boneless skinless chicken breasts.
Eggs: Eggs do contain some cholesterol, but that doesn't mean they are a total no-no for you. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamin A, D and the antioxidant lutein. Don't skip the yolks, there is just as much protein in there as the whites.
Potatoes: They are another veggie that has been shunned for it's starch content but potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C.
Source: foodnetwork.com
Avocado: It may surprise you but avocados are actually fruits; fruits that contain fat. They are actually one of the few produce items that do. Their heart protecting monounsaturated fats are actually one of the things that make them healthy. Eating these tasty green fruits can help lower your risk of heart disease and stroke.
Spaghetti and Meatballs: You get iron and protein from the beef, lycopene from the tomatoes and energy producing carbs from the pasta, this dish is an energy producing trifecta. If you make sure that you are using lean beef and are sticking to modest sized portions you can definitely enjoy it's benefits without overdoing it. Limit yourself to 3 ounces of meat and 1 cup of cooked pasta. You can also increase the benefits by using whole wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat. Eat this alongside a big green salad with lots of veggies.
Bananas: These used to be bashed for their high sugar and carb content but bananas are incredibly healthy fruits. A small banana has the same calories, carbs and fiber as an apple. They are packed with vitamins C and B6 and good for your heart potassium.
Peanut Butter: It definitely contains fat but 30 percent of your daily calories should come from healthy fats and peanut butter is a great choice for that. It is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or other nuts such as almonds or walnuts.
Coffee: It may add a little pep to your step but it is also full of antioxidants. Research has linked drinking this brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
Corn: Many people frown on this veggie because it is starchy. Well it may be starchy but it is actually a grain. One cup of corn kernels has 5 grams of protein, 4 grams of fiber and energy producing B vitamins. You can also eat corn in a variety of ways--polenta, tortillas and popcorn are all healthy whole-grain options.
Burritos: Burritos can be a healthy choice when they are filled with veggies, rice, beans and a small amount of meat. These burritos can cover all of your nutrition bases in one tortilla. Choose an 8 inch whole-wheat tortilla and stay away from the sour cream and loads of cheese to keep the calories and fat in check. Try adding things like white beans, avocados and chicken to mix things up a bit.
Chicken Thighs: Dark meat chicken has a bad rap for being fatty and artery clogging but it is actually the skin you should be avoiding. Dark meat, like avocados, is high in monounsaturated fat. Thighs are also more affordable than boneless skinless chicken breasts.
Eggs: Eggs do contain some cholesterol, but that doesn't mean they are a total no-no for you. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamin A, D and the antioxidant lutein. Don't skip the yolks, there is just as much protein in there as the whites.
Potatoes: They are another veggie that has been shunned for it's starch content but potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C.
Source: foodnetwork.com
6.10.2013
Bananas-You Will Never Look At Them The Same Way Again
I found a random article online about bananas. I had to read it because bananas are one of my favorite things to eat, I usually eat at least one every day. And if I go a day or two without a banana I honestly have withdrawals. Here are some very interesting facts about bananas and the great things they can do for you!
Bananas contain three natural sugars-sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. So next time you are dragging don't reach for that energy drink that is so unhealthy for you, instead grab a banana for some instant and healthy energy!
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No surprise then that the banana is the number one fruit with the world's leading athletes.
Energy isn't the only way a banana can help to keep you fit. It can also help overcome or prevent a substantial number or illnesses and conditions, making it a must to add to your daily diet.
Depression: According to a recent study that was done by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and overall make you feel happier.
PMS: Forget the pills, eat a banana! The vitamin B6 that bananas contain regulates blood glucose levels which can affect your mood.
Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and that helps in cases of anemia.
Blood Pressure: This unique fruit is extremely high in potassium and yet low in salt, making it perfect to beat blood pressure so much so that the US Food and Drug Administration has allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham school (England) were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making students more alert.
Constipation: High in fiber, by adding bananas to your diet you can help restore a more normal bowel action, helping to overcome the problem without resorting to laxatives.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meal helps to keep blood sugar levels up and avoid morning sickness.
Mosquito Bites: Before you reach for the insect bite cream , try rubbing the affected area with the inside of a banana skin. Many people find it very successful at reducing swelling and irritation.
The banana is a natural remedy for many things. When you compare it to an apple it has four times the protein, twice the carbohydrate, three times the phosphorous, five time the vitamin A and iron and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.
Bananas contain three natural sugars-sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. So next time you are dragging don't reach for that energy drink that is so unhealthy for you, instead grab a banana for some instant and healthy energy!
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No surprise then that the banana is the number one fruit with the world's leading athletes.
Energy isn't the only way a banana can help to keep you fit. It can also help overcome or prevent a substantial number or illnesses and conditions, making it a must to add to your daily diet.
Depression: According to a recent study that was done by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and overall make you feel happier.
PMS: Forget the pills, eat a banana! The vitamin B6 that bananas contain regulates blood glucose levels which can affect your mood.
Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and that helps in cases of anemia.
Blood Pressure: This unique fruit is extremely high in potassium and yet low in salt, making it perfect to beat blood pressure so much so that the US Food and Drug Administration has allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham school (England) were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making students more alert.
Constipation: High in fiber, by adding bananas to your diet you can help restore a more normal bowel action, helping to overcome the problem without resorting to laxatives.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meal helps to keep blood sugar levels up and avoid morning sickness.
Mosquito Bites: Before you reach for the insect bite cream , try rubbing the affected area with the inside of a banana skin. Many people find it very successful at reducing swelling and irritation.
The banana is a natural remedy for many things. When you compare it to an apple it has four times the protein, twice the carbohydrate, three times the phosphorous, five time the vitamin A and iron and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.
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