Food that improves sleep

There is a strong correlation between sleep quality and dietary pattern. High intake of confectionary and noodles was associated with poor sleep quality, whereas a high intake of fish and vegetables was associated with good sleep quality.

Pariksha Rao, Chief Nutrition Officer, and Co-Founder Lil’ Goodness and SCOOL Meal points out the importance of food quality and its impact of sleep, as evidenced by global Pittsburg Sleep Quality Index score.

Junk food contains high amounts of refined or simple carbohydrates which have a detrimental impact when compared to the total quantity of carbohydrate. Frequent consumption of energy drinks and sugar-sweetened beverages was associated with poor sleep quality. Other eating patterns like skipping breakfast and eating irregularly were strongly associated with poor sleep quality, she adds.
Rao lists down some food items that can improve sleep quality:
Protein rich foods with some carbohydrate

An amino acid called tryptophan plays a vital role in sleep quality. On the other hand carbohydrates make tryptophan more available to the brain, and that is why carbohydrate-heavy meals make us feel drowsy. Protein rich foods like milk and milk products, nuts etc. are the building blocks of tryptophan. So, the best bedtime snack is one that contains both a carbohydrate and protein, such as oats with milk, peanut butter on whole wheat toast, or cheese and vegetable crackers.
Omega-3 fatty acid rich food

Low levels of omega-3 fatty acids can lead to sleep problems in children. Salmon or other fatty fish are great source of omega-3 fatty acids and can be a great dinner. Other rich sources of omega 3 are eggs, poultry, walnuts, chia seeds, broad beans, cauliflower greens, brussel sprouts, broccoli, wild rice, berries, plant oils such as flax oil, soybean oil, and canola oil or fortified foods such as yogurt, milk, and soy beverages.
Several other foods have sleep-promoting properties, like:
Bananas: They contain tryptophan and are a good source of magnesium. Both of these properties may help you get a good night’s sleep.
Oatmeal: Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.
Cottage cheese: Contains a significant amount of casein- a milk protein that is well known to sustain overnight muscle repair and growth when consumed before bed.
Dark Chocolate: Dark chocolates also contain serotonin, which has a calming effect on your mind and nerves and help you catch up with some valuable sleep. Unfortunately many children don’t have a taste for dark chocolate as it is low in sugar and has a little bitter taste. If one can build that taste, can be a perfect post dinner dessert. Don’t forget to motivate them to brush before bedtime in that case.
Cherries: They contain melatonin, a hormone that regulates our sleep cycle. Eating 10-12 cherries a day could help you get some good sleep.

On the other hand try and keep your children away from high sugar containing beverages, caffeinated beverages and junk food, especially in late evening hours. Good hydration is a must throughout the day. Avoid a lot of liquid intake after dinner to prevent frequent visits to the bathroom at night, that can disrupt the sleep.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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What are some foods you must include in your diet if you’re trying to build muscle?

Your diet plays a crucial role in helping you lose weight, and maintain it. However, very few people realise that diet also plays a very important role in building muscle. Building muscle and getting a toned, muscular body, is not just about how many pushups you do in a day, or how many hours you spend in the gym. It is also about what you eat to supplement the process.
 

The role of diet in building muscle

Certain nutrients that we receive from our food are extremely important in building muscle. We hear about people drinking huge tumblers of protein shake, and take other supplements to build muscles. However, these are not always healthy, and trying to change your diet or body so drastically can have certain adverse health effects.

Nutrients such as protein, one of the key nutrients for building muscle, can be obtained from food as well. Here are 5 foods you must include in your diet, as you exercise rigorously to build muscle.

1. Eggs: Boiled eggs are one of the most common foods eaten by those who exercise at the gym. This is because eggs are a great source of protein, and when you exercise, the protein in your body is used up in the right place to build muscles.
2. Salmon: Salmon is a rich source of nutrients like protein, omega 3 fatty acids, etc. Salmon is a great choice for muscle building and overall health.
3. Chicken breast: This food is not only rich in protein, but also in vitamins such as vitamin B12. These nutrients are very important if you are active. The vitamins make sure that the body processes run efficiently, and that helps in the process of gaining muscle.
4. Soyabeans: One of the most nutritious vegetarian foods out there, soyabeans can be a part of your muscle-building diet if you are vegetarian or vegan. This food is rich in phosphorous, and iron, two extremely important nutrients for health and fitness.
5. Cottage cheese: Cottage cheese is considered a replacement for meat in every vegetarian household, in terms of taste. However, cottage cheese is also a great replacement for meat in terms of nutrition. It is rich in protein, vitamins, and is rich in muscle-building amino-acid leucine.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Why Cottage Cheese Is Super Healthy and Nutritious

Cottage cheese is a low calorie cheese with a mild flavor.

Its popularity has grown in the last few decades, and it's often recommended as part of a healthy diet.

Cottage cheese is not only high in protein but also essential nutrients.

For these reasons, it's widely used by athletes and in weight loss plans.

This article explains why cottage cheese is so good for you and includes ways to incorporate it into your diet.

What is cottage cheese?

Cottage cheese is soft, white, and creamy. It's considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavor.

As a result, it has a very mild flavor compared with aged cheeses.

Cottage cheese is made from the curds of various levels of pasteurized cow's milk, including nonfat, reduced fat, or regular milk.

It's also offered in different curd sizes, usually small, medium, or large.

Moreover, it's available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties.

You can enjoy this versatile cheese by itself or as an ingredient in recipes.

    Summary
    Cottage cheese is a soft, white cheese with a mild flavor. It’s a fresh cheese offered with different milk fat levels and curd sizes.

Cottage cheese is packed with nutrients

The nutritional profile of cottage cheese varies depending on the level of milk fat used and amount of sodium added.

One cup (226 grams) of low fat (1% milk fat) cottage cheese provides the following:

    Calories: 163
    Protein: 28 grams
    Carbs: 6.2 grams
    Fat: 2.3 grams
    Phosphorus: 24% of the Reference Daily Intake (RDI)
    Sodium: 30% of the RDI
    Selenium: 37% of the RDI
    Vitamin B12: 59% of the RDI
    Riboflavin: 29% of the RDI
    Calcium: 11% of the RDI
    Folate: 7% of the RDI

It also has decent amounts of vitamin B6, choline, zinc, and copper.

The carb content of cottage cheese is around 3%. It consists of lactose, a milk sugar to which some people are intolerant.

When eating high amounts of cottage cheese, consider buying low sodium or sodium-free varieties. A high sodium intake raises blood pressure in some people, potentially increasing the risk of heart disease .

Notably, protein accounts for over 70% of the calories in cottage cheese.

    Summary
    Cottage cheese is an excellent source of protein and contains relatively few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium.

How cottage cheese is made

Making cottage cheese is a simple process. You can even make it at home.

The process starts with curdling milk. This is done by adding an acidic substance, such as lime juice or vinegar, to warm milk.

When the acidity of the milk increases, curds of casein protein separate from the whey, the liquid part of the milk.

Once the curd has solidified, it's cut into pieces and cooked until more moisture is released. It’s then washed to remove the acidity and drained to remove the moisture.

The result is a sweeter curd that can be easily crumbled. Finally, ingredients can be added to flavor the finished product, including cream, salt, herbs, and spices.

    Summary
    Cottage cheese is made by adding an acid to milk, which causes the milk to curdle. Then, the curd is drained and crumbled to make the final product.

Cottage cheese can help you lose weight

Weight loss diets often include cottage cheese.

This is partly because of its high protein and low calorie content.

One study followed people who maintained a diet that included high protein foods like cottage cheese for 1 year.

It showed that the diet helped decrease body weight by an average of 6.2 pounds (2.8 kg) in women and 3.1 pounds (1.4 kg) in men.

Moreover, high intakes of protein, such as the casein in cottage cheese, have been shown to help increase feelings of fullness.

In fact, cottage cheese seems to stimulate feelings of fullness to a similar extent as eggs.

These feelings of fullness can lead to reduced calorie intake and weight loss.

Also, cottage cheese offers good amounts of calcium.

Studies have linked calcium and other components of dairy to reduced weight and easier weight maintenance, especially when combined with exercise.

Furthermore, dietary calcium has been associated with metabolic processes that reduce fat accumulation and accelerate fat loss.

    Summary
    Cottage cheese is high in protein and calcium, both of which have been associated with weight loss.

Cottage cheese and muscle gain

Cottage cheese is popular among athletes and people who exercise.

Because of its high protein content, it's a great food to incorporate into your diet if you're looking to build muscle mass.

When combined with resistance training, a diet including high protein foods can help you increase muscle mass.

Also, the proteins in cottage cheese are particularly effective at helping you build muscle.

Casein accounts for 80% of its protein content and is slowly absorbed. It's just as effective as whey protein at building muscle — and even better at inhibiting muscle breakdown due to its slower absorption .

Casein also promotes the prolonged absorption of amino acids, which has been linked to increased muscle building capacity.

Many bodybuilders like to eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown.

    Summary
    Cottage cheese is packed with casein protein. Casein is slowly absorbed, promotes muscle gain, and helps prevent muscle breakdown.

Other Benefits of Cottage Cheese

Cottage cheese has also been associated with other health benefits.
May help prevent insulin resistance

Insulin resistance can lead to the development of type 2 diabetes and heart disease.

However, the calcium in dairy products is believed to reduce insulin resistance.

In fact, one study suggested that eating dairy products may lower the risk of insulin resistance by 21% .
Can promote bone strength

In addition to calcium, cottage cheese is a good source of phosphorus and protein. These nutrients have consistently been linked to improved bone health.

High in selenium

A 1-cup (226-gram) serving of cottage cheese offers 37% of the RDI for selenium. This mineral has been shown to increase antioxidant protection in the blood .

    Summary
    Cottage cheese can help reduce the risk of developing insulin resistance and heart disease. It can also help improve bone health and provide antioxidant protection.

How to incorporate cottage cheese into your diet
Cottage cheese's mild flavor and soft texture make it easy to include in your meals and recipes.

Here are some creative ways to eat cottage cheese:
    Pancakes or waffles. Mix it into the batter as a substitute for milk.
    Salads. Add it to your favorite salads for extra protein.
    Fruit. Mix it with fruits like berries, sliced bananas, peach slices, mandarin wedges, and melon chunks.
    Granola. Top it with granola and drizzle it with honey.
    Sour cream substitute. It works well as a sour cream substitution.
    Dipping sauces. Mix it into dipping sauces as a substitute for milk.
    Smoothies. Blend it with some milk and fruits for a fruit smoothie.
    Toast. It makes a creamy, protein-rich spread.
    Baked goods. Bake it into muffins, cakes, bread, or dinner rolls.
    Mayo substitute. Spread it on sandwiches or use it in recipes.
    Scrambled eggs. It'll give your eggs an extra creamy texture.
    Lasagna. Use it as a substitute for ricotta cheese.

    Summary
    Cottage cheese is a versatile ingredient that you can incorporate into many different meals and recipes.

It can cause problems for people who are intolerant to dairy

Cottage cheese is a dairy product, which can cause problems for some people.
Lactose intolerance

The lactose content of cheese decreases as cheese ages.

Because cottage cheese is a fresh, unripened cheese, it contains more lactose than aged cheeses like Parmesan, Cheddar, or Swiss.

Moreover, cottage cheese may contain even more lactose if additional milk is added to the curd.

For these reasons, cottage cheese is not a good choice if you're lactose intolerant.

When people with lactose intolerance eat cottage cheese, they may experience digestive problems, such as bloating, gas, diarrhea, and stomach pain.

Dairy allergy

In addition to lactose, cottage cheese contains casein and whey, two types of protein in cow’s milk to which some people are allergic.

If you have experienced an allergic reaction to any dairy product, you may not be able to tolerate cottage cheese.

    Summary
    Cottage cheese can cause digestive problems if you are lactose intolerant. It can also cause allergic reactions in those who are allergic to dairy or milk proteins.

The bottom line

Cottage cheese is a curd cheese with a mild flavor and smooth texture.

It's high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus.

If you're looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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14 Foods You Can Indulge Without Gaining Weight

Contrary to popular belief, you don’t have to survive on a diet of celery, salad, and boiled chicken breast, feeling “hungry” all the time if you intend to lose weight. As a matter of fact, being full and enjoying nutritious, filling meals will really help you combat all those junk food cravings and stay healthy without putting on any weight. In this article, we’ll list 14 nutritious foods you can eat as much as you want without feeling guilty or afraid that you’ll gain weight, and some of these will surely surprise you.

1. Chickpeas (and other legumes)

What makes food promote weight loss?
Some might say that a low-calorie count determines that, but that's not the best way of looking at it, as even a very small piece of candy or chocolate can be quite low in calories, but eating that will not make it beneficial for weight loss at all. The key is in the energy density, or how many calories there are in a product compared to its weight. By choosing foods that have a lower energy density, you'll be able to eat plenty of nutritious food and lose weight.
One group of such foods are legumes, and especially chickpeas, which will not only fill you up and keep you full thanks to their high fiber and protein content but they also have a low-calorie count per gram. The hearty and filling legumes are a must-have weight loss and maintenance companion, especially if you don't cook them with too much oil.

2. Boiled potatoes

Speaking of filling foods that are good for weight loss, boiled potatoes have also somehow made the list. You might find this surprising since potatoes are so carb-heavy, but it turns out that eating potatoes boiled can actually promote weight loss rather than prevent it.

This is because boiled potatoes, especially cold ones, contain a type of starch called resistant starch, which acts like soluble fiber in your gut and makes you feel full for a long time. Apart from that, resistant starches have been found to contain half the calories of regular starch in one gram, so by boiling your potatoes instead of frying them, you're ultimately both lowering your daily caloric intake and preventing overeating, all because potatoes are so filling.

3. Fish

Chicken and turkey breast are the most common recommendations for animal protein that won't cause weight gain, especially since they're so easily accessible and relatively affordable. However, limiting yourself to those options can be boring, and an excellent alternative to add to your rotation is fish.

Any fish will do, and luckily, there are so many fish varieties to choose from. Interestingly, one study even found that people who eat fish typically consume fewer calories by 11% than those who eat beef. Also, fish contains those famous omega-3 fats, which, apart from fueling your brain and making you healthier, were also provento decrease the appetite in those who are overweight.

4. Berries

Berries are not the most filling foods out there, but they are quite low in calories, so they make an excellent snack for those who like to watch their weight. The best thing about berries that all of them are very high in antioxidants, which makes them not only a tasty but also a very healthy snack. Apart from that, berries come in a huge variety - blueberries, raspberries, strawberries, cranberries, just to name a few, so it's impossible to get bored of them.

5. Zucchini and eggplants

Both zucchini and eggplantshave a very low energy density and caloric count - 17 calories in a portion of zucchini, and 25 in a portion of eggplants (when cooked without oil). At the same time, both veggies are so very versatile in terms of the ways you can eat them and quite affordable, so you can really make them a reliable staple food that won't make you gain weight or break the bank.

6. Eggs

Yet another excellent protein source is eggs. Contrary to popular belief, eating egg whites alone isn't better for weight loss and muscle gain because about half of an egg's protein content is in the yolk, as we discussed previously in an article about popular egg myths. Instead, eat the entire egg and don't waste the yolk.

Eggs are quite beneficial for weight loss and maintenance because they are quite filling as well, with studies showing that eating eggs for breakfast can promote weight loss and improve the Body Mass Index (BMI) in the long term compared with bagels.

7. Citrus fruit

Like berries, citrus fruit are a wonderful snack because they are very low in calories and high in vitamins. Compared to berries, however, citrus fruit may actually be a little bit more filling, since they contain more fiber and a low dose of pectin, a chemical capable of slowing down digestion and making you feel fuller.

There is also some scientific evidence suggesting that grapefruit, in particular, is beneficial for weight loss, so if you like the bitter taste of the fruit and are currently on a weight loss journey, it's a great match for you.

8. Broth

If you want to learn only one lesson from this article, let it be "eat more soups". Not only are they primarily made of water, making them very low in calories per volume, they're also more filling than you'd expect, with several studies showing that people who eat soup often stay fuller for longer, consume fewer calories and are more likely to maintain their perfect weight.

One study even found that participants ended up consuming 20% fewer calories during a meal that included vegetable soup and a normal lunch meal than the controls who only ate only the lunch meal, so if you want to stay fuller and consume fewer calories, try having broth or a broth-based soup before an actual meal.

It's best to opt-out of cream-based soups if your goal is weight loss, however, as the fats in the cream can increase your calorie intake.

9. Cauliflower (and other cruciferous vegetables) 

Welcome the group of vegetables that are your best friend if you're losing weight, but also if you're trying to eat healthily. Cruciferous vegetables, which include cauliflower, cabbage, kale, and broccoli, just to name a few, are all packed with antioxidants and very high quantities of fiber while simultaneously being among the least calorie-dense foods out there.

A definite bonus is that you can also use these vegetables in a huge variety of ways - in soups, salads, curries, smoothies, and just as a healthy snack, you name it.

10. Cottage cheese

Most dairy products are quite high in fats, which significantly increases their energy density, but cottage cheese is the one exception because it's very high in proteins, but quite low in fat. Apart from that, cottage cheese is effective at satiating for a long time, with one study even concluding that it's just as filling as eggs when eaten for breakfast. No wonder so many bodybuilders and people who want to build lean muscle mass typically eat so much cottage cheese.

11. Apples

The humble apple has been the go-to snack for centuries, if not millennia for good reason, and even if you're trying to limit your caloric intake, eating apples is an excellent choice. First, apples are primarily made of water, so they're quite a low-calorie snack, and like citrus fruit, they contain pectin, which is known to reduce one's appetite and food cravings.

Also, remember that eating fruits whole rather than juicing them or blending them into a smoothie is more beneficial for your teeth and long term health, as well as for a more prolonged feeling of fullness, so try to eat apples, as well as any other fruit whole or cut up into pieces.

12. Mushrooms

The texture of mushrooms is very reminiscent of meat, and so it comes as no surprise that they are quite filling. Apart from that, certain mushrooms are very high in protein, and all mushrooms are an excellent source of fiber. Portobello mushrooms, in particular, were suggested to be beneficial for weight loss thanks to their ability to regulate blood glucose levels, which can reduce the food cravings one experiences and, as a result, regulate one's appetite.

13. Popcorn

Let's face the hard truth - fruits and veggies can't always make our snack cravings go away. Sometimes, we need something crunchy and salty, especially on a movie night. If this resonates with you, feel free to indulge in some popcorn from time to time. Even though most popcorn varieties are a bit too salty or buttery, they will still be much better for you than a bag of chips or other snacks - a fact that was proven scientifically.

This is because popcorn is a whole grain and contains a lot of nutrients and fiber. Also, it's quite large and takes up a lot of space in your stomach, which can ultimately be good because you won't be able to eat too many calories worth of it and will stay full for a while after eating popcorn.  

14. Shirataki Noodles

As surprising as it may sound, even noodles can benefit your weight, if you know which ones to choose, that is. Most pasta and noodle varieties are made of wheat or rice flour, which, as tasty as they may be, are quite bad for your waistline. However, a traditional Japanese noodle called "shirataki" is an exception, as these thin, translucent noodles are made from the konjac yam.

These noodles are 97% water, and 3% glucomannan, a type of soluble fiber that has weight loss and other impressive health benefits. Apart from being a very filling and essentially a zero-calorie food, these noodles also improve your gut health while simultaneously making you feel less hungry, as pointed out in several  studies on glucomannan.

One such study even found that daily glucomannan supplementation resulted in a 2.5 kg (5.5 pounds) weight loss in obese individuals in just 8 weeks, without any other diet or exercise habit changes, which is truly impressive!

 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement