Fitness Magazine expert, Holly Pevzner, joins Better to discuss a few ways we can fix our diet to fix our sleeping patterns.
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Audra Lowe: We’re getting a good night sleep can really be a challenge especially during a stressful holiday season. But if you feel like you’re busy schedules get in the best of you, don’t worry because Fitness Magazine has some tips that will actually maximize the quality and the power of your sleep and they’ll be giving you plenty of energy to get through the day. Holly Pevzner is the Senior Editor of Fitness Magazine and she’s here to help you eat for better sleep which I like. Welcome to the show Holly. Holly Pevzner: Thank you. Audra Lowe: It’s always a good thing you get to eat. People are not getting enough sleep though and then the article you guys really make that correlation between eating and sleeping better, right? Holly Pevzner: Yes, probably not surprised if people are sleeping less and less. We’re getting about six hours and 40 minutes of sleep at night. For active healthy woman we really need to be getting 7 to 8 hours of sleep and for really fit inactive women. People who are like say training for a marathon you should get out 10 hours of sleep. Audra Lowe: In the article, it says century ago that Americans average 9 to 10 hours at night? Holly Pevzner: Yes. Audra Lowe: Can we remember that? When was that? Sleep is really, really important until now. Holly Pevzner: Yes. Audra Lowe: The next point that you guys also talked about was some strategies for sweeter dreams at night and there are really some strategies that work too. The first one is don’t skim and then splurge and a lot of people do this. Holly Pevzner: Yes. When you skip meals you cause your hormones to fluctuate again, lots of highs and lots of lows and when you’re sleep deprived your body is producing too much of the hormone growing which signals you to eat and it’s also produce single less left in which is telling you to stop eating. So when you skip, all these fluctuation causes your hunger to go haywire. Audra Lowe: And we’re also supposed to eat early and often too, right? Holly Pevzner: Yes. Don’t skip breakfast. You want your protein, your carbs in the morning, eggs, wheat toast perfect for the morning. Audra Lowe: What about the extremes? We’re not supposed to go the extremes. Holly Pevzner: No. When you dip below 1200 calories a day you’re mostly likely missing on key nutrients that are going to help keep your hormones in balance. You’re probably missing on the B vitamins, zinc and calcium all of which help calm you down and help you sleep. Audra Lowe: And for the sake of time because I know you guys had so many great points in there but you say strike a balance that calcium and zinc are natural relaxes and also to go herbal too, that helps you to drift off? Holly Pevzner: Yes. Caramel tea before bed is actually a natural sedative so drink up. Audra Lowe: Alright, now let’s go to the bedtime bites under 200 calories. Holly Pevzner: Under 200 calories, you want a 50-50 mix of carbs and proteins. So we’ve got wholegrain cereal with nonfat milk. You want nonfat yogurt top with berries, a slice of whole-wheat toast top with a tablespoon of peanut butter and also the nice sweet treat you can have— Audra Lowe: Graham crackers there, what is that in? Holly Pevzner: It’s three and a half ounces of vanilla pudding, nonfat vanilla pudding with some graham crackers. Audra Lowe: Graham crackers guys did that? Holly Pevzner: Nice, sweet trip before bed and then you can have a half of whole wheat pita with two tablespoons of humus. You can have an oatmeal raisin cookie with 8 ounce glass of skim milk and some whole-wheat crackers and walnuts together would be a great stand. Audra Lowe: So the key here it looks like throughout is just small? Holly Pevzner: Small. Audra Lowe: Small portions too. Holly Pevzner: And you want to eat throughout the day. It keeps your hormones in check like I said you don’t want extreme highs, extreme lows. So if you keep eating, keep eating the right foods it will keep everything in balance. Audra Lowe: Alright, Holly great
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