by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

Most people that have a hard time sleeping well or falling asleep have already tried the normal things like magnesium and melatonin.

And those certainly can help some people to sleep better.

But what if there’s something more basic with your food intake that’s preventing you from sleeping well, and the solution is actually super easy?

What I’m talking about is carbohydrates…

Most people aren’t aware of this, but if you’re not eating enough carbohydrates, this can really harm your ability to sleep deeply. Let me explain quickly…

When you don’t eat enough carbohydrates, your body still has a large need for glucose inside the body for dozens of different reasons like hormones and proper functioning of your organs, so it needs to break down protein to create more blood sugar and it does this by elevating stress hormones.

The elevation of cortisol and other stress hormones assists your body in a process called Gluconeogenesis (breaking down protein to fulfill blood sugar needs)…

So if you don’t eat enough carbohydrates, this spikes your cortisol and other stress hormones and makes it harder to sleep.

One reason why people wake up in the middle of the night and can’t fall back to sleep is because they didn’t eat enough carbohydrates throughout the day, and their body is running out of easily accessible glucose, so the body spikes cortisol to create more blood sugar.

On the other hand, if you give your body MORE healthy carbs throughout the day (fruit, honey and starchy roots are my favorite carb sources), then your cortisol will stay low, and you won’t get that spike in the middle of the night waking you up.

Most people need anywhere from a minimum of 150 grams of carbs per day on the low end, up to maybe more like 300+ grams a day for more active people.

So people eating lower carb diets often just aren’t getting enough carbs, and this is why cortisol is spiking and not allowing you to sleep deeper at night.

I don’t necessarily recommend grains for your carbs (although white rice and sourdough bread are 2 of my carb sources that are easier on the body), but I prefer to get my carbs through fruit, honey, coconut water, juice, and starchy roots like potatoes and sweet potatoes.

I’ve recommended a spoonful of honey or a banana maybe 30-60 min before bed to a lot of my friends and clients suffering from sleep issues, and the majority of them tell me that they are sleeping MUCH better without waking in the middle of the night after adding more carbs to their daily diet.

With that said, you don’t want to miss this powerful tip below involving a cherry trick for sleeping deeper…

Why 3 AM Wake-ups Pack on Belly Fat

Sarah, 52, was trapped in a nightly nightmare:

Every night around 3 AM, her eyes would POP open…

Did I pay the electric bill?
What if mom’s test results are bad?
Are we saving enough for retirement?
Why did I snap at my daughter today?

Her mind would RACE for hours.

She’d stare at the ceiling, exhausted but wired, watching the clock tick toward 5 AM… 6 AM…

Then she’d drag herself through another zombie day.

Desperate and gaining weight fast, she finally went to her doctor…

“Every 3 AM wake-up is spiking your cortisol… Every cortisol spike is packing fat onto your belly.

No wonder you’re gaining weight at such a fast pace! Your broken sleep is destroying your body.” her doctor told her.

Then he recommended her a 30-second cherry trick that stopped the racing thoughts and repaired her broken sleep.

Results:

• Week 2: Sarah was sleeping through the night waking up refreshed
• Month 6: Sarah sleeps like a baby every night, she’s down 24 lbs, has a sharp mind and endless energy

Get The 30-Second Cherry Trick That Stops 3 AM Wake-ups and Racing Thoughts (works tonight!)

The post Eat these CARBS 1-hr before bed to sleep deep (and avoid 3am insomnia) appeared first on thenutritionwatchdog.com.

If you want to enjoy some delicious alcohol cocktails while also staying healthy and as low-sugar as possible, we have some incredible recipes on this page that reduce the sugar as much as possible (most are even keto-friendly as long as you limit it to one per day), and include some superfood ingredients as well. Impress your friends and family at your next gathering with these delicious yet healthy party cocktails! I think you’ll really like these recipes!

Spicy Watermelon Plunge

This hydrating cocktail gives you over 26% of your Vitamin C for your day! Plus, if using super ripe watermelon, you can omit the Domaine De Canton for a 100% naturally sweetened-spicy kick!

Serves: 2
Glass: Rocks

Benefits:
– Cooling & Hydrating
– Immune-Boosting & Antimicrobial
– Metabolism-Boosting

Ingredients
– 1 cup cubed watermelon, very ripe
– 1/2 to 1 1/2 tablespoon diced jalapeno
– 1/2oz lime juice
– 3oz silver tequila
– 1/2oz Domaine De Canton, optional
– pinch of sea salt (heavy)

Aromatics & Garnish
– ripe blackberry
– slice of jalapeno
– kosher salt

Make It
1.) Rim a rocks glass with a lime wedge, and then in kosher salt. Add in ice ball or large ice cubes to the glass.
2.) Into a cocktail shaker, add the watermelon, and muddle well.
3.) Add the rest of the ingredients and a couple of ice cubes, and shake well.
4.) Strain over the ice ball or cubes.
5.) Garnish the glass with blackberry and sliced jalapeno.

Note: Juicy Melons? If you’re lucky enough to have very ripe watermelon, or like your cocktails tart, leave out the Domaine De Canton.

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Popeye’s Secret

While it tastes like a boozy dessert smoothie, this drink packs 937% of your daily Vitamin K and 39% of your magnesium, plus loads of iron, Vitamin C, and other key nutrients no one will ever guess. We can’t decide if this drink belongs at a smoothie bar or the keto cocktail hall of fame!

Serves: 1
Glass: Stemless Wine Glass

Benefits
– JAM-PACKED with iron, potassium, magnesium & fiber
– Bone boosting Vitamin K
– Satiating and appetite curbing
– Better than dessert!

Ingredients
– 1 cup baby spinach
– 3/4 cup ice
– 1 1/2oz vodka
– 1/4 cup full-fat coconut milk
– 1/2 – 1 tablespoon monk fruit or sweetener of choice
– 1 teaspoon cacao nibs
– 1/4 teaspoon peppermint (*test your peppermint strength)

Aromatics & Garnish
– sprinkle of cacao nibs
– mint leaf (smacked)

Make It
1.) Add all ingredients, except cacao nibs, into a blender, and process till smooth.
2.) Add cacao nibs, and pulse until broken up.
3.) Pour the drink into a glass, and smack mint leaf for garnish – Popeye noises encouraged.
4.) Top with a sprinkling of cacao nibs and enjoy!

Note: Keto Lover’s Dream – This creamy keto cocktail is unbelievably tasty and packed with nutrients, antioxidants and healthy fats to make it arguably the most REWARDING post-workout happy hour ever.

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Cucumber Mint Spatini

This drink is so clean and refreshing, you’ll feel like you’re at the spa! The cooling mint and cucumber’s healthy pectin will nourish your cells from the inside out. A perfect revival drink when you’re feeling depleted, to rehydrate your mind, body and soul.

Serves: 1
Glass: Martini

Benefits
– Hydrating & Detoxifying mint & cucumber
– Anti-Inflammatory & Immune-Boosting antioxidants
– Healthy pectin & mint aids in digestion
– Feels like a day at the spa!

Ingredients
– 1 baby Persian cucumber
– 2 to 3 mint leaves
– 1 1/2oz vodka
– 1/4oz Domaine De Canton
– 1/2oz lemon juice, fresh squeezed
– pinch of Himalayan sea salt

Aromatics & Garnish   
– cucumber slice
– mint leaf (smacked)

Make It
1.) Add a large ice ball to a martini glass.
2.) Into a shaker tin, add cucumber. Muddle it well.
3.) Smack and tear mint leaves and add them to the shaker, and then add the rest of the ingredients. Add a few ice cubes, and shake to chill the cocktail.
4.) Strain and server over ice ball. Garnish the glass with cucumber and mint leaf.

Note: This cocktail is also great blended! Simply add all ingredients to a blender with a small amount of ice, process well, and pour in a martini glass, garnished with mint.

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The Elegant Lady

You can’t help but feel classy and youthful with this delicate yet delectable balance of fresh pear and sage. An eye-popping cocktail from first sip to last, with the bright pop of Prosecco and a juicy price at the end, when you save the flavor-soaked pear gems for last.

Serves: 1
Glass: Rocks

Benefits
– Antioxidant-packed pear, lemon & sage
– Vitamin A for youthful skin & hair
– Tummy smoothing pear pectin
– Anti-microbial sage for healthy gums!

Ingredients
– 1 thick Anjou pear wedge (ripe)
– 2 sage leaves
– 1/4oz lemon juice
– 1 1/2oz vodka
– 1/4oz St. Germaine
– Prosecco float (or soda water)

Aromatics & Garnish
– Fresh smacked sage leaf

Make It
1.) Dice pear finely, and muddle well in shaker.
2.) Smack and tear the sage leaves finely, and add to shaker.
3.) Add the rest of the ingredients, along with ice, and shake well.
4.) Pour over crushed ice, and top with a float of Prosecco (or a tiny splash of soda water)
5.) Garnish with sage leaf. Enjoy!

Note: Youthful Skin – Oh la la! Leave the antioxidant-packed skin on the pear for gorgeous drink and gorgeous skin. Enjoy an extra boost of Vitamin A as you devour these flavor-soaked jewels at the bottom of your glass!

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Redhead in Spring

One of my all-time award winners among friends and family. The flavor of this simple but stunning crowd pleaser will knock your socks off, making it a great, easy cocktail to impress all kinds of guests!

Serves: 1
Glass: Martini

Benefits
– Anti-inflammatory lemon & strawberries
– Blood sugar balancing berries
– Packed with immune-boosting antioxidants
– A beautiful show stopper to brighten any table!

Ingredients
– 2 strawberries, rips
– 1/2oz lemon juice, fresh squeezed
– 1 1/2oz gin
– 1/2oz St. Germaine
– pinch of sea salt (very light)

Aromatics & Garnish
– strawberry
– basil leaves
– Persian cucumber, sliced thin

Make It
1.) Smack  a fresh basil leaf and rim a martini glass with the leaf. Next, run a strawberry around the rim of the glass for aromatics. Set the basil and strawberry aside, and add a large ice ball to the glass.
2.) Add the strawberries to a shaker and muddle well.
3.) Add the rest of the ingredients, plus a scoop of ice, and shake well to chill.
4.) Strain and serve over the ice ball. Garnish with a slice of strawberry, a thin slice of cucumber, and the smacked basil leaf.
5.) For best flavor, allow the drink to rest on the ice ball for a few minutes before serving.

Note: Variations – If you like it sweeter, just add more strawberries! Also, try swapping the St. Germaine for Domaine De Canton for a deliciously different twist!

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Harajuku Tea Time

Inspired by long shopping days in Tokyo, this deliciously uplifting cocktail will keep your mind, mood and metabolism fired up! Pineapple’s B vitamin spectrum and natural enzymes, paired with matcha’s thermogenic and brain-boosting superpowers, will make this your go-to cocktail when you want an exotic lift. As we say in Japan… Itadakimasu! (ie: “Let’s enjoy!”)

Serves: 1
Glass: Highball (tall glass)

Benefits
– Deliciously detoxifying
– Memory-boosting EGCG + B Vitamins
– Digestive enzymes for a (flat) happy tummy
– Mood-boosting & Stress relieving

Ingredients
– 1/3 cup pineapple, finely diced
– 1/3 cup unsweetened vanilla almond milk (or similar)
– 1/3 teaspoon matcha powder
– 1 1/2oz gin
– ice for shaking and serving

Aromatics & Garnish
– fresh mint leaf
– pineapple wedge

Make It
1.) Run a pineapple wedge along the rim and set aside for garnish.
2.) Add diced pineapple to cocktail shaker and muddle well.
3.) Add the rest of the ingredients, and shake well to chill.
4.) Strain and serve over ice in tall glass.**
5.) Garnish with a pineapple wedge and sprig of smacked mint.

**Optional: Spoon some of the muddled pineapple into bottom of glass before serving, for added enzymes in a deliciously sweet golden bites!

Note: Fun Fact! – Matcha’s high chlorophyll content makes it a rich alkaline superfood. By drinking one cup of matcha per day you can immediately begin detoxifying the body and changing the body’s pH from acid to alkaline.

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Golden Cowboy

Move over, Spanish Coffee! There’s a new slimmed down cowboy in town. This velvety “East Meets West” tummy warmer might be your new whiskey favorite, bringing the superfood benefits of turmeric-fueled “golden milk” to a yummy cocktail glass. Spice up a cozy night with this lusciously nourishing soul-soother!

Serves: 1
Glass: Glass mug

Benefits
– Anti-Inflammatory
– Anti-viral + Immune-boosting
– Aids digestion

Ingredients
– 1 1/2oz whiskey
– 1 1/2 teaspoon maple syrup (sub monk fruit or stevia for zero sugar)
– 1 tablespoon heavy whipping cream
– 1/8 teaspoon turmeric**
– 1/8 teaspoon cinnamon**
– 1/8 teaspoon ground ginger**
– 3oz hot water

Aromatics & Garnish
– cinnamon stick (fresh is best, to get the most of cinnamon’s healing goodness!)

Make It
1.) Into a shaker tin, add whiskey, maple syrup (or sweetener of choice), heavy whipping cream and spices. Shake well.
2.) Pour all shaker ingredients into a mug, and top with hot water.
3. Serve with cinnamon stick, for a deliciously healing “infusion stir stick” for the spices that settle on the bottom of the glass.

Spice it Up! – **Seasoning measurements are the minimum! For max flavor & benefits, we encourage you to liberally add more turmeric, cinnamon and ginger to taste!

Note: Stirring this spicy, cozy drink with a cinnamon stick brings a quiet joy you’ll want to repeat again and again. A perfect drink to combat flu season, packed with anti-inflammatory whiskey, turmeric and cinnamon. Bookmark this recipe to warm up brisk Autumn and winter nights!

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Nick’s Picnic

Another crowd pleaser, this is a robust, bitey drink for dedicated whiskey drinkers and newbies alike, offering something new with that satisfying whiskey kick! The blackberry richness delivers a mouthwatering sensation that’ll knock your socks (and boots!) off every time.

Serves: 2
Glass: Rocks

Benefits
– Youthful skin and collagen-boosting Vitamin C
– Bone-boosting Vitamin K
– Packed with cancer-fighting antioxidants
– A crowd-pleasing cocktail for all types of guests!

Ingredients
– 4-6 blackberries, ripe
– 3oz quality whiskey (i.e.: Woodford Reserve)
– 1/2-3/4oz Domain De Canton
– 1/2oz lemon juice, fresh squeezed
– dash of rhubarb bitters (optional)

Aromatic & Garnish
– 2 large basil leaves

Make It
1.) Smack basil leaf, rim a rocks glass with it, and add a large ice ball to the glass. Set the basil aside to garnish the drink.
2.) Into a cocktail shaker, add blackberries and muddle well.
3.) Add the rest of the ingredients and a couple ice cubes, and shake well to chill.
4.) Strain and serve over the ice ball or whiskey cube. Garnish the glass with basil leaves.

A Hot Secret – Want to Really berry-liciious? Here’s a trick: Just heat the blackberries until hot on the stove or microwave, and then follow all the same steps. You’ll be amazed at the intensity of aroma and sweetness that is released into the drink!

Note: A True Cold-Killer? – Did you know that whiskey has as many antioxidants as wine – and is a source of phosphorus, thiamine, zinc, iron and niacin (B3)? Combined with the blackberries, there are many reasons this dignified drink could be considered a healing tonic!

The post 8 Low-Sugar SuperFood Cocktails appeared first on thenutritionwatchdog.com.

Today’s blog, republished from my friend Danette May, is going to give you some great information on one of nature’s perfect foods…

by Danette May, Fitness Expert DanetteMay.com

If you’re not heeding the old adage of an ‘apple a day’, you need to read this.

Many studies point to the beneficial effects of apples. This includes their antioxidant effects, and positive impact on heart health.

As if that wasn’t enough, they regulate blood sugar too!

This is good news, because it is the single biggest factor that helps keep body weight healthy. Interesting!

How exactly do apples help fight obesity?

It is all because of two factors in apples – fiber and phenolic compounds.
Studies show that both fiber and phenolic compounds in apple protect against many diseases.

Especially, the non-digestible fiber part of the apple resists digestion by stomach juices. They dodge the digestive acids and enzymes too, and reach the colon. This is where the gut bacteria thrive.

Gut bacteria feed on these non-digestible fiber and produce short chain fatty acids. Otherwise called SCFA’s, these are the result of the fermentation by gut bacteria.

Short chain fats have many benefits like:

• Sustained energy
• Stable blood sugar
• Improving satiety and keeping you full

BUT…It’s important to choose the right variety

Granny Smith apples are what you should reach for to get the best weight loss effect. Studies show that Granny Smith varieties have more non-digestible compounds than other types.

They found that when obese mice were fed the Granny smith variety their gut flora changed to that of lean mice. A gut flora that is the same as lean mice, helps lower the risk of disorders accompanying obesity.

Choose clean apples

Beware of pesticide residue and wax coating:

The Environmental Working Group reports that apples are high in pesticide residues. Another thing to note is the petroleum-based waxes used as a coating on apples.

So, keep it clean, choose an organic apple over conventional ones.

Here are 4 easy ways to eat more of this variety:

1. Freeze for a quick snack: Wash, cut and slice them up. Freeze them in ziploc snack bags so it is easy to grab and go as a healthy snack.

2. Bake: Granny smith apples are tart and firm. This makes it great for baking recipes like apple cobbler, apple crisp (healthy apple crisp recipe here), and pie.

3. Make apple sauce: Homemade chunky apple sauce makes a great topping for pancakes too!

4. Enjoy with probiotics: Eat cubed granny smith apples with a probiotic like Greek yogurt. You will be able to boost your healthy gut bacteria in few delicious scoops a day.

Not to forget, eating whole fruit is always beneficial and helps to promote weight loss.

Yours in Health,

Danette May
(The original article source is here)

Other notes on apples nutrition:

The average apple contains about 3-5 grams of fiber, and about 20-26 grams of total carbs depending on size.  I like to look at not only glycemic index of certain carb sources, but also ratio of fiber to total carbs as a good indicator of how they will affect your blood sugar.  Apples are a good choice for a healthy carbohydrate source when kept in moderation.

Apples are also a good source of polyphenols that help to prevent heart disease, protect your brain health, and lower blood pressure.  In addition, although type 2 diabetics can do a lot better on a higher fat, lower carbohydrate diet overall, apples are one of the better sources of carbohydrates for diabetics since they have a slow effect on blood sugar instead of abrupt.

Now that you know apples can help fight obesity these powerful fruits are almost in a class of their own. Apples along with grapes (especially when made into red wine) are some of the most healthiest and fat-fighting fruits in the world.

Some red wines are more powerful at fat-burning than others and help boost your metabolism. Take this short quiz to find out.

Quiz: Which Red Wine Boosts Metabolism?

Although hard alcohol like vodka, whisky, gin and tequila can increase belly fat…

Prominent scientists from Greece have found that one of the following red wines actually increases fat-burning when you drink it a certain way.

But which one? Is it…

The post Is there one type of apple that helps you lose more weight than others? appeared first on thenutritionwatchdog.com.