Sleep Time Snacks

healthy bedtime snacks

 

 

Bedtime snacks should be no more than 200 calories and eaten at least 1 hour before bed.  

 

 

 

  • Nutty Banana: 1/2 banana + 1 T almond butter + 2 walnuts.  Contains sleep inducing nutrients magnesium, potassium, calcium, B6, Tryptophan and melatonin.  In addition, the sugar in the banana helps tryptophan’s absorption into the brain.
  • Nutritious Nightcap1 cup Kefir (lowfat, plain, organic).  Contains sleep inducing nutrients protein (helps lower stress hormone cortisol and improves sleep quality), B6, tryptophan and calcium.
  • Twilight Trailmix: 2 chopped walnuts, 1/4 cup chopped dried tart cherries.  Contains sleep inducing nutrients melatonin, calcium, tryptophan, magnesium, omega-3 fatty acids.  In addition the sugar in the dried cherries helps tryptophan’s absorption into the brain.
  • Tranquility Tea: 1 cup Chamomile tea.  According to researchers, drinking the tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.
  • Sleepy Juice1/2 c of Tart Cherry Juice 2 times/day (mid-afternoon and 1 hour before bed).  Contains sleep inducing nutrients melatonin and calcium.

My Sleepy Time Tips

 

sleeping woman

Establish a nighttime routine to let your body know it’s time for bed (ex. – turn the lights down low, stop use of electrical devices or use amber filter on computer and glasses for watching tv, get in your pjs, have a cup of sleepy time tea, take a warm bath with epsom salts to relax, get in bed with a good book, spray lavender on your pillow, take your natural sleep remedy)

Avoid stimulating foods which make it hard to fall asleep and cause nighttime waking (caffeine, alcohol, sugar)

Have a sleep-inducing bedtime snack (see Five Foods That Put You To Sleep article)

Make sure you are well-hydrated (being dehydrated will cause nighttime waking)

Meditate – There are many online guided meditations and apps for sleep.  Doing this will help you unwind and fall asleep more easily.  I plug my headphones into my phone and often wake up in the morning with them still in my ears!  Now that’s a good night’s sleep!

Amazing Avo-Choco Pudding

 


This decadent desert is so delicious it’s hard to believe its so healthy.  You could actually have it for breakfast!!  Every bite is chock full of nutrients – enjoy anytime totally guilt free!

 

 

 

 

INGREDIENTS:

1/2 cup fresh or frozen blueberries

1 Tbsp. raw organic honey

1 Tbsp. pure vanilla extract

3 Tbsp. coconut water

2 Tbsp plus 1 tsp. cacao or unsweetened cocoa powder

Flesh of 1 avocado

Sea salt to taste

Sea salt flakes for garnish

6 gojiberries (optional)

METHOD:

Combine the blueberries, honey, vanilla and 2 Tbsp. of the coconut water in a blender and blend on medium speed until smooth.

Turn the blender down to low and gradually add the cacao/cocoa until evenly mixed.  Add the avocado, remaining 1 Tbsp. coconut water and salt and blend until incorporated.

If the pudding is too thick, add more coconut water until it is smooth but slightly stiff.  Serve chilled, garnished with sea salt flakes and a few goji berries sprinkled on top.  Any leftover pudding can be stored in refrigerator for up to 5 days.  Makes 2 servings.

6 Simple Rules For A Slimmer ’17

  1. Be A Believer (SO important):  Simply put – If you don’t truly believe you can reach your goals you won’t – end of story.  To be an achiever you just gotta be a believer – otherwise you will not fully commit to your goal and any obstacle in your way will throw you off course.  To build belief in yourself try this nifty little trick: Take a few minutes each day to visualize yourself already having reached your goal.  See yourself  looking and feeling amazing!!!  Make it real and feel the excitement and bask in your awesomeness.  Before you know it – you will be your biggest fan!!!
  2. Keep Your Eye On The Goal:  Ask yourself, “Does this behavior or food move me closer or farther away from meeting my goal?”  This simple little exercise not only creates the pause often needed to avoid negative behaviors but also gives you a nice reality check!
  3. Wellness Above Weight Loss: Instead of focusing on weight loss (such a downer!), focus instead on wellness (feeling great, increasing energy, being healthy) and weight loss will end up being a side effect of a greater goal.
  4. Prepare Ahead:  Preparation is always always the key.  Skipping this uber important preliminary first step will set you up for failure like nothing else!  So purge that pantry of yours of all junk and inflammatory foods that make you feel and look yucky and restock with heathy promoting foods that make you look and feel fabulous!!!  Make the effort to prepare some simple meals ahead of time and freeze them in portion size containers so that you are always a step ahead of your hunger.
  5. Focus On What You Can Have Rather Than What You Can’t:  There’s just nothing more depressing and “crave-producing” than thinking about all the foods that are not on your plan.  It’s just a matter of time before you cave and give in to temptation.  My advice:  Flip this to focusing on all the delicious and healthy foods you can have instead – there are SO many!!!  All you need is a mind-set switch from depravation to decadence 🙂
  6. Adopt The 80/20 Rule:  It’s NOT about being perfect and SO about sustainability and aiming for 100% with no wiggle room for fun is a big fat recipe for failure!  Giving yourself that 20% loophole is way more realistic and will result in keeping you on your game not throwing you off.  And most importantly…
  7. Get The Right Plan:  Egg whites and spinach may seem like the perfect breakfast but not if you’re sensitive to either one or both.  Eating your body weight in protein may be fine for gym rats with good digestion but not for peri-menopausal you with your elevated leptin levels (everything in excess turns to fat!).  A diet of 80% raw veggies sounds so uber clean and healthy doesn’t it?  Well not if you’re little miss IBS – we are talking major bloat and discomfort here – not fun!   My point here is that everyone is different with unique biochemistries and individual nutritional needs.  Getting a plan that addresses your individuality is paramount to your wellness and your weight loss success.   No one plan is right for everyone but a plan that addresses your individual food sensitivities and specific nutritional needs is the right plan for anyone.

 

                     Jacqui Justice, MS, CNS  •  jacquijustice.com  •   (914) 361-1532

                                  Customized Weight Loss And Wellness Programs 

Ageless Beauty Smoothie

Gorgeous Glow Smoothie

 

 

“for beauty from the inside out”

 

 

 

True “agelessness” is an inside job! This delicious organic elixir is

designed to help you achieve that “youthful glow” from the inside out as it answers

all your beauty needs – healthy hair, skin, nails and of course vibrant

energy!!!

For ageless energy that just won’t quit, start your day with a blast of

greens. Great for a quick afternoon pick-me-up as well!

INGREDIENTS:

2 cups raw, organic baby spinach

2 organic carrots, chopped

1/2 cup fresh or frozen organic blueberries

1 tsp flax seeds

1/4 avocado

Juice of 1/2 lemon or lime

1 cup unsweetened coconut water

1 cup pure filtered water

Ice (optional)

METHOD:

Either juice or blend all ingredients until they are liquified (a juicer that does

not extract but retains the pulp/fiber is your best method). Add ice if you

prefer it chilled. Enjoy!

Makes approximately 4-6, 6 oz. servings. Store remaining juice in mason jar – top with lime juice and refrigerate for up to 2-3 days.

Spaghetti Squash Bolognese

Spaghetti Squash Bolognese

 

 

This is by far my all time comfort food fav!!!!!!  Enjoy 🙂

 

 

INGREDIENTS:

1 spaghetti squash cut in 1/2 lengthwise

1/3 cup olive oil

3 cloves finely chopped garlic

1/2 cup chopped onion

1 cup chopped carrot

1 cup chopped celery

1 lb. ground grass-fed beef (available at Trader Joe or health food)

stores)

1/2 cup white wine

1-28 oz. can peeled plum tomatoes, blended or Pomme Strained Tomatoes

1 heaping tbsp. tomato paste

1 cup peas (not canned)

Sea Salt and pepper to taste

1/2 tsp. nutmeg

1 bay leaf

1 tbsp. finely chopped fresh rosemary (optional)

METHOD:

Bake squash at 350 degrees, cut side down in pyrex with 1 inch of water until skin can be pierced with a fork.  Let cool.

Chop onion and garlic in mini chop food processor

until fine and brown in olive oil until golden. Chop

carrots and celery in mini-chop food processor until

fine and add to onions and garlic, cook until soft. Add

beef and brown well. Add wine and increase the heat

to boiling. Add tomatoes, tomato paste and peas.

Cover, reduce heat to simmer and cook for 45 minutes.

Add the salt, pepper, nutmeg, bay leaf and rosemary

(optional) and continue to simmer for 15 minutes.

Remove bay leaf before eating.

Remove the squash from it’s skin with a fork and sauté in olive oil over medium heat until slightly browned. Serve with Bolognese sauce on top.

Merry Mock-tini

Merry Mock-tiniINGREDIENTS

  • 2 tbsp. fresh lime juice
  • for garnishing the glass
  • 1 tbsp. crushed raspberries
  • ½ c. all-natural cranberry juice
  • 1 splash raspberry-flavored sparkling water
  • raspberries

DIRECTIONS

  1. To prepare martini glass, wet the rim of the glass with a small bit of lime juice and dip into sugar. Shake the crushed raspberries with the remaining lime juice and ice. Add the cranberry juice and sparkling water and pour into glass (draining the raspberry puree and ice). Garnish with raspberries skewered on a thin stirrer.

Pomegranate Mojito

pomegranate mojito cocktailThis festive little cocktail shows off the deep red hues of the holiday season. But this cocktail doesn’t just look festive, it tastes it too thanks to some champagne and fresh pomegranate juice. The best part? The recipe uses lightened-up ingredients to keep it low-cal and low-sugar.

From:peanutbutterandpeppers.com

 

Ingredients
1/3 cup light pomegranate juice
1 tablespoon lime juice
1 ounce rum
1/4 teaspoon Stevia or sugar
1/2 cup champagne
Pomegranate seeds

Directions: In a glass, add pomegranate juice, lime juice, rum, and stevia/sugar. Mix well. Fill the glass with ice cubes and top it off with champagne and pomegranate seeds.

The Ginger Snap

The Ginger SnapThis vodka-based fruit and ginger fusion is made from natural ingredients that will delight your palette without widening your waistline.

From: shape.com

Ingredients
2 ounces Peach CÎROC
1 piece ginger
4 sage leaves
0.75 ounces fresh lemon juice
2 ounces soda water

Directions: Put the ginger and sage in a mixing tin. Muddle, then add lemon juice and CÎROC. Pack with ice and shake. Strain in a Collins glass and top with soda water. Garnish with a piece of sage.

Skinny Sangria

Pomegranate SangriaWith all the parties, food and alcohol, it can be hard to keep your waistline in check without feeling like you’re missing out. At only 150 calories, you can enjoy the festive cheer without overindulging. Cheers!

Ingredients

  • 1/2 oz pomegranate liqueur
  • 4 oz apple cider
  • 2 oz shiraz – to float on top
  • Orange garnish
  • pomegranate seeds
  • fresh mint

Directions:

Mix together pomegranate liquor and apple cider.  Float shiraz on top and garnish with orange slice, pomegranate seeds and fresh mint leaves.