Plant Power! 18 Healthy Vegetarian Air Fryer Recipes

Whether you’re just looking for more Meatless Monday options or you’re testing out a vegetarian diet, we’re here to help you bulk up your list of vegetarian recipes. The air fryer can actually be a wonderful tool when it comes to whipping up more vegetarian snacks and meals. It works by using superheated air to “crisp” foods the way that oil in a fryer would—but in a much healthier way.

Here are 18 plant-powered air fryer vegetarian recipes to try.

1. Homemade Air Fryer Veggie Tots >

We love a good dippable, poppable tot, but we don’t love all the added fat and calories that typically accompanies this snack time favorite. Fortunately, our homemade Air Fryer Veggie Tots are much more nutritious while still packed with flavor. Full of nutrients and fiber from the zucchini and carrots, they still have the wonderful crunch you love about tots—all thanks to the magic of the air fryer.

2. Air Fryer Orange Tofu >

If you’ve been unsure about trying tofu in the past, this is the recipe that will win you over. Tofu has fiber and protein and contains all of the essential amino acids your body needs, which is why it’s a good meat substitute. But a lot of people write off tofu as “too mushy.” This Air Fryer Orange Tofu recipe will change all of that by helping to make some crispy tofu that is packed with flavor.

3. Air Fryer Italian Spaghetti Squash >

Spaghetti squash is known for being high in vitamins and nutritional value. Thanks to its stringy insides, it’s often used as a healthy substitute in pasta dishes. In this vegetarian air fryer recipe, you’ll whip up an Italian dish featuring spaghetti squash, spinach and Italian staples like marinara sauce, ricotta and mozzarella cheese. It’s all air-fried until golden brown and deliciously bubbly. Try our delicious Air Fryer Italian Spaghetti Squash recipe!

4. Air Fryer Asparagus >

Asparagus is low in calories and a great source of fiber, folate and vitamins. But many people don’t like asparagus when it’s mushy. That’s where the air fryer can really shine. You can crisp asparagus (and other veggies) to perfection. Simply toss your asparagus in olive oil, garlic and black pepper, then pop it in the air fryer basket. This Air Fryer Asparagus recipe is also delicious with some parmesan cheese on top.

5. Air Fried Pickles >

If you’re in the mood for some of those deep-fried pickles from your favorite restaurant, why not whip up a much healthier version in the air fryer? These Air Fried Pickles have all the flavor and crunch that you love but without all that artery-clogging, deep-fried fat. In fact, a serving of Air Fried Pickles is just 98 calories. All you’ll need is pickle slices, whole wheat flour, panko bread crumbs, grated parmesan cheese and a beaten egg to put together this yummy appetizer.

6. Air Fryer Parmesan Carrots >

These “roasted” carrot sticks are so packed with flavor that you’ll find yourself popping them like French fries. And as a nutrient-rich vegetable, that’s something you can feel good about. Simply slice up carrots like sticks and coat them in some breadcrumbs and spices. Then pop in the air fryer and crisp to perfection. A serving of Air Fryer Parmesan Carrots is just 61 calories.

7. Air Fryer Mozzarella Sticks >

Who doesn’t love a delicious mozzarella stick appetizer? Of course, these deep-fried treats are traditionally a diet detour. But the air fryer can help give you your cheesy, crunchy mozzarella stick fix. These homemade Air Fryer Mozzarella Sticks are easy to make and much healthier than anything that comes out of the deep fryer. That means you can snack without the guilt.

8. Air Fryer Tofu Tikka Masala >

Tikka Masala is a popular Indian dish typically featuring chicken. But we’ve put together a vegetarian version that can be easily whipped up using the air fryer and a blender. You’ll cook most of this dish in the air fryer while using your blender to make a creamy, delicious sauce. It just goes to show that your air fryer can do so much more than crispy French fries or veggies. It can assist you in making a full-blown, healthy meal. Check out this awesome recipe for Air Fryer Tofu Tikka Masala.

9. Air Fryer Cauliflower Tater Tots >

Here’s another tot recipe using riced cauliflower as the base instead of shredded potato. It makes for a much more nutrient-rich, healthy snack than traditional deep-fried tots. With parmesan cheese in the mixture, these Air Fryer Cauliflower Tater Tots are cheesy and delicious—but a serving is just a mere 140 calories.

10. Air Fryer Baked Eggs >

Looking for something different for breakfast? This simple, four-step Air Fryer Baked Eggs recipe helps you bake a protein-packed breakfast that will start your day off on the right foot. You’ll use a ramekin and a few simple ingredients to make a flavorful dish that clocks in at only 81 calories per serving.

11. Air Fryer Protein Pasta Chips >

Ever since pasta “chips” became TikTok famous, it’s been the must-try air fryer recipe that everyone is talking about. Our Air Fryer Protein Pasta Chips recipe takes a high protein pasta and just the right seasonings to make a crispy pasta chip that is dunkable in your favorite dip—or just as delicious on its own. Personally, we love pasta chips with some classic marinara dipping sauce. It’s a healthy snack for your next get-together or movie night. Plus, you can keep switching it up with different kinds of pasta or dips.

12. Air Fryer Mexican Street Corn >

Traditional Mexican Street Corn features full-fat mayonnaise and sour cream. But we lightened it up with light mayonnaise and lots of spices to add plenty of flavor. The air fryer helps to crisp the corn to delicious perfection. Try this Air Fryer Mexican Street Corn recipe!

13. Air Fryer Sweet Potato Tater Tots with Honey Mustard Sauce >

This Air Fryer Sweet Potato Tater Tot recipe uses vitamin C-rich sweet potatoes to make lighter, healthier tater tots in the air fryer. While you can serve tots with any of your favorite dips, we’ve also included a recipe for delicious homemade honey mustard made from light mayonnaise, some honey and Dijon mustard. A serving of tots with honey mustard is a mere 101 calories, helping you to remain on track with your weight loss.

14. Air Fryer Caprese Sweet Potato Crostini >

These cute Crostini appetizers make a presentable—and delicious—treat. But instead of using a sliced baguette, they use healthy sweet potato slices as a base. Simply place the slices in the air fryer to crisp and then top each slice with fresh mozzarella cheese, cherry tomatoes and basil. One serving of Air Fryer Caprese Sweet Potato Crostini is just 161 calories.

15. 4-Ingredient Easy Air Fryer Grilled Cheese Sticks >

With this recipe, you’ll be able to turn an ordinary string cheese stick into a delicious and healthy Air Fryer Grilled Cheese Sticks meal. Start with a slice of whole-grain bread which you’ll roll out until flat. Then add a cheese stick to the top of the bread and sprinkle with garlic powder. Next, roll up the cheese stick in the bread and crisp it in the air fryer with some cooking spray. Voila! It’s a healthy grilled cheese roll-up that clocks in at only 159 calories.

16. Air Fryer Frittata Recipe >

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Doja Pet Cat Weight Loss 2022: Diet Regimen, Workout, Prior to and After

Doja is an American singer, rapper, songwriter, and record producer. Her birth name is Amala Ratna Dlamini, however, in the world of music, she is known as Doja Cat. She made her debut in the music industry with her single, So High. 

Her song, So High, hit so high that it caught the attention of Kemosabe and RCA Records. And since then, Cat has been rocking the world of music. Doja’s been surprising her fans with her amazing one after other singles, however, recently, she shocked them with a noticeable change in her appearance.

As it appears, she has lost weight and a significant amount of it. Within a couple of months, Doja has managed to lose 20 pounds. This has even further reduced her slim figure of 140 pounds. When she shared her new photos on Instagram for the first time, fans were in shock.

Many thought that Doja was fighting some kind of illness or was in depression. Luckily, this isn’t the case at all. Cat has lost weight because she wanted to. “I’ve been trying to lose weight for a very long time and finally I’ve succeeded,” she said in her Insta video.

Also, read how the social media influencer, Lexi Reed, lost 312 pounds with the help of her husband.

Doja Cat’s Weight Loss Journey

Losing weight wasn’t easy for her, especially for the fact that she wasn’t familiar with “all that gym stuff”. So, she turned to her friends who were very good at it to get some help. Cat lost weight because she wanted to be healthier but the biggest factor behind this decision was her body dysmorphia.

“It all started in my teen years,” Doja said, “I started growing weight and the more I worried about it the more it increased. It increased to the point where it started to become a problem for me. It started slowing me down in a lot of things that I did very easily before.”

She added, “With the passing time, I even built body dysmorphia and that’s where the trouble began.” The good thing, however, is that Cat is improving and she has improved a lot. Cat began her weight loss journey at the start of 2021. 

How did Doja Lose Weight?

After deciding that she was ready to lose weight, the next question was how. Well, it didn’t take her too long. As already mentioned, Doja took the help of her friends in finding the right way to fight her growing weight. She lost weight by controlling what she ate and how much she ate.

Cat also took full care of her exercise routine, which proved to be a deciding factor in her weight loss journey. “It was quite a thing. Eating healthily and then exercising,” she said. Let’s find out what did the American rapper eat to shed pounds.

Doja’s Diet Plan

Soon after embarking on her weight loss journey, Cat gave up all kinds of processed and unhealthy food. Before fast food was one of her favorite foods but after deciding to live a healthy life, she said no to it. Along with that, she also controlled her alcohol consumption.

Doja started eating more vegetables and fruits. She also stopped eating foods that had a high amount of processed sugar. She gets her protein intake from lean meat such as chicken, turkey, and fish. Cat has managed to keep following her healthy diet plan.

She starts her day with a sip of fresh fruit juice along with 2 eggs for breakfast. For lunch, Doja’s favorite combination is salmon fish with a bowl of green veggies salad. And for dinner, Cat likes to have something light such as sushi or pasta.

Doja’s Workout Plan

“I am not a big fan of working out but I knew that it was the only thing that was going to make a difference,” Cat told the interviewer. She gave her workout routine equal importance. She has joined the gym along with her friends.

Talking about her workout routine, Cat said, “I don’t know much about the gym language but I am lifting weights and doing other exercises.” She does squats, pull-ups, push-ups, sit-ups, lunges, crunches, and cycling.

She also runs on the treadmill which she bought to lose weight. All this workout routine has proved to be very helpful in burning calories and eventually losing weight. 

Before & After Weight Loss

With the help of her hard-working and dedication, Cat succeeded in losing 20 pounds. She reduced her weight to 120 pounds whereas before, she weighed 140 pounds. 

The American actress and director, Kathy Bates, lost 60 pounds by changing her lifestyle.

Final Words

Doja was never a gym girl but she did lose weight because she decided to change herself. And that’s the biggest secret behind any achievement. You’ve got to change the habits that aren’t yielding desirable results. I hope that Doja’s weight loss journey helps you in fighting your demons.

The post Doja Cat Weight Loss 2022: Diet, Workout, Before and After appeared first on Heal How.

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Why Individuals Loss Sick More Frequently-- 10 Reasons That You Ought To Recognize

Why People Fall Sick More Often – 10 Reasons That You Should Be Aware Of

Or

10 Reasons That Explain Why People Fall Sick More Often

Are you finding yourself catching a cold or flu frequently? Do you spend more time lying on the couch down with a fever or fatigued? It could be an indication that your immune system has weakened or has become less resilient. Seasonal cold or getting cold twice or thrice a year is normal, and, in seven to ten days you even recover from it. However, if you are suffering from a cold or flu more than this, it might be due to a weakened immune system. Fortunately, immune boosting diet plan can help you restore your immunity and strengthen your immune system naturally and safely without any side effects. However, you might be wondering what factors or causes are responsible for taking a toll on your health, aren’t you? Learn 10 prominent reasons that make you fall sick often and may call for an immunity-boosting diet plan.

10 Factors Responsible for Making You Fall Sick Frequently

Here are 10 prominent causes that affect your health adversely and make you feel sick often.

1. Chronic Stress:

Elevated stress levels impact the functioning of your immune system adversely, as they can make you suffer from bad health often. Your body releases a hormone called cortisol as a reaction to stress. However, high levels of this hormone are not favourable for healing and may affect your physical and psychological health adversely. Amidst your busy work and domestic schedule, you may not even realize that you are suffering from chronic stress, Fatigue, tension headaches, chronic muscle tension, and sleep disturbances are some common symptoms of chronic stress; and you may often feel unwell due to it. Yoga, light exercise, brisk walk, nutritious immunity-boosting diet plan, and pursuing creative hobbies can help you reduce your stress.

1. Sleep Deprivation:

Adequate continuous sound sleep is crucial for having a robust immune system. If you have poor sleep habits, such as irregular sleep schedules and disturbed sleep, or unhealthy habits, such as daily excess consumption of coffee or smoking, you may suffer from deprivation, feel dull or tired throughout the day, and fall sick more often. A lack of sleep reduces your body’s ability to repair damage to your tissues and muscles for natural healing and weakens your immune system. So, you fail to fight viruses and feel unwell frequently. Also, it’s not just the quantity of sleep that matter but also the quality plays a vital role in boosting your immunity. So, make sure you enjoy continuous, sound sleep for about 7 to 8 hours daily. An immune-boosting diet plan can help you eat healthy foods that help induce sleep at the right time and prevent you from consuming foods that cause sleep deprivation.

1. Immune Disorder:

If your immune system is compromised, you happen to feel unwell frequently. Certain viral infections and genetic disorders can weaken your immune system. At times, some individuals are born with a weak immune system; this condition is known as primary immune deficiency. If any infection, disease, or disorder weakens your immune system, it is known as acquired immune deficiency. When your immune system mistakenly affects your body negatively by attacking healthy cells, it is called autoimmune disease. At times, one may even experience an abnormal immune reaction, for instance, an allergy. Consulting your doctor and expert dieticians can help you improve your immunity. Having a diet comprising foods that are proven immune boosters can work wonders in strengthening your immune system.

1. Leukopenia:

The health condition that prevents the production of new white blood cells (WBCs) in your marrow or kills WBCs faster than they are reproduced resulting in a low level of white blood cells in your blood is called leukopenia. This affects your body’s ability to combat various viruses and harmful microbes and makes you susceptible to illness. Fatigue, fever, perspiration, chills, and falling sick frequently are the common symptoms of leukopenia. This condition of a low count of WBCs can result due to various viral infections. Autoimmune disorders, such as rheumatoid arthritis and lupus, can also lead to a reduction in the formation of WBCs.

Overactive spleen, aplastic anaemia, leukaemia, and myelodysplastic syndrome are some serious health conditions that can also lower the WBC count. Leukopenia can also result due to protein-calorie malnutrition. If you wish to raise your white blood cell count and immunity, include eggs, Greek yoghurt, beans, fish, and milk in your diet for the immune system. Increasing your intake of folate and vitamin B12 can help increase WBCs and boost your resistance power to fight various ailments.

1. Nutritional Deficiencies and Dehydration:

Vitamins, minerals, proteins, and other nutrients are quintessential for the smooth functioning of your body systems, including the immune system, which helps you stay healthy and heal you faster. Unhealthy or poor dietary habits can deprive you of these crucial nutrients, thereby weakening the immune system that makes you susceptible to illness. Also, inadequate intake of water can cause chronic dehydration, which can also hamper the effective functioning of your immune system. So, be sure that you drink ample water, i.e. about 8 to 10 glasses of water, daily. Also, follow immunity boosting diet plan comprising foods abundant in vitamins, minerals, proteins, and other nutrients, such as colourful vegetables, nuts, seeds, and more nutrient-dense foods.

1. Having Excess Sugar in Your Diet:

Excess sugar in your diet elevates your blood sugar levels which hamper the functioning of white blood cells. As a result, the ability of your immune system to combat pathogens is reduced. High insulin levels also hinder T-cells, which play a vital role in managing the acquired immune system. High blood glucose level decreases the reactivity of WBCs, thereby weakening your immune system. So, for the healthy functioning of your immune system, ensure that you do not consume a lot of sugar. Avoid processed foods, refined carbohydrates, and sweetened beverages. Switch to immunity boosting diet comprising whole foods and nutritious options.

1. Poor Oral Hygiene:

Good dental care not only helps prevent tooth decay, tooth loss, and gum diseases but also aids in maintaining good general health and preventing you from falling sick often. Brushing and flossing are an integral part of good oral hygiene. Brushing your teeth properly twice a day helps minimize the harmful bacteria from your mouth and aids in creating a healthy environment for good bacteria that helps you enjoy good health. So, practice good oral hygiene and keep infections and diseases at bay. Also, avoid eating a diet high in sugar, and prefer a nutritious diet plan for the immune system.

1. Excessive Alcohol Consumption:

Alcohol consumption impacts your adaptive as well as innate immune system negatively. Also, it kills the healthy bacteria in your gut that not only lowers your immunity but also triggers inflammation. Chronic inflammation can make you suffer from serious, chronic health issues, such as cancer, cardiovascular conditions, and diabetes. So, restrict or avoid the intake of alcohol. The assistance of a certified dietician can help you have an immune-boosting diet plan limiting or eliminating the alcohol intake.

1. Chronic Medical Conditions:

People suffering from chronic health conditions are more vulnerable to catchinga cold, getting flu, and falling sick often. If you have diabetes, hypertension, or congestive heart disease, your immune system might be already functioning more than necessary to deal with the prevailing disease. Have a word with your doctor and dietician to manage your chronic health condition. Going for a nutritious immune-boosting diet plan and following certain dietary measures may help you manage the chronic illness effectively and naturally, increase your resistance power, and prevent you from falling sick frequently.

1. A Lack of Exercise:

Regular exercise is crucial to maintaining a healthy body and mind. A lack of physical activity can affect your body negatively, promote weight gain or obesity, cardiovascular conditions, and make you prone to illnesses. Exercise helps flush bacteria out of the lungs and prevent you from catching a cold, flu, and other conditions. WBCs circulate more rapidly in your body and detect and prevent illness when you exercise regularly. Exercise also lowers stress hormone levels and safeguards you from ailments. A rise in body temperature due to good exercise helps your body combat infection more effectively. So, along with having proven immune boosters in your diet, include exercise in your routine. You may go for a brisk walk, swim, jog, and do yoga. Fitness enthusiasts can do strength training, cardio workouts, and other high-intensity exercises. Take care that you do not overdo it.

So, if frequent health setbacks are bothering you and you are looking for a natural yet effective solution, opt for an immunity-boosting diet plan. Certified dieticians, such as health experts at Health Total can help you have a personalized diet comprising proven immune boosters. Eat well, get enough rest, drink plenty of water, stay active, and practice good hygiene habits to enjoy good health. Our diet plan for the immune system not only helps you prevent falling sick often but also nourishes your body, boosts your immunity, and improves your quality of life. So, waste no time, get in touch with us at Health Total and stay in pink of health with our customized immune-boosting diet plan.

Sign up for a FREE consultation with Health Total experts to get more tips for improving your immunity, avoiding falling sick often or managing any other health condition. Call toll-free at 1-800-843-0206 and book an appointment!

The post Why People Fall Sick More Often – 10 Reasons That You Should Be Aware Of appeared first on Health Total.

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10 Reasons Summer is the Best Period to Reduce Weight and Improve Your Health and wellness

More than any other time of year, summer is prime time to shed extra pounds and get healthy. The warm season brings us fun events and activities that help us burn calories and offers lots of delicious, healthful foods to enjoy.

The hectic routines of daily life tend to slow down between Memorial Day and Labor Day, giving you more time to focus on your personal needs. Summer is your ideal chance to take a big step toward looking and feeling your best. If you want to know how to lose weight in summer, here are 10 tips, tricks and reasons for working on your weight loss goals this season!

1. Fresh is best.

Eating four servings of non-starchy vegetables every day is one of the keys to successful weight loss. In summer, you’ll find more choices than at any time of year for fresh produce, such as salad greens, cucumbers and peppers. Many healthy fruits also taste best in summer! When you buy these foods in season, you get them at their peak of freshness, nutrition and flavor. Farmers markets and roadside stands make it easy for you to get your favorites as fresh as can be at affordable prices.

9 Seasonal Summer Foods to Stock Up On

Read More

2. Sensational seafood.

Fresh fish such as salmon and tuna, and shellfish, including shrimp, clams and scallops, are the foundation of many delicious summer meals. These foods are loaded with protein, which provides energy for your busy days, but they are low in unhealthy saturated fats. At Nutrisystem, we call seafood “PowerFuels” and they can really power up your weight loss. If you need ideas for how to prepare seafood meals that help you lose weight, we have 12 fantastic seafood recipes that are sure to inspire you. Nutrisystem also offers a few seafood meals that are easy to make, perfectly portioned and weight loss-approved!

3. Grilled goodness.

Cooking over an open flame adds lots of flavor to food without adding on calories. Grilling also keeps your kitchen cool on hot days. And there are so many foods that are easy to grill and taste great. That includes lean proteins such as chicken and fish, as well as vegetables and even fruit. To help you get started, we compiled a list of foods that taste better grilled.

4. Activity options.

Summer weather invites you outside for exercise that feels like play. Swimming, riding a bike or just going to the playground with kids are all great ways to burn calories and have fun at the same time. Hot days also offer you opportunities to try new activities, such as kayaking, hiking or beach yoga to help you slim down and tone up your muscles.

The Nutrisystem Summer Weight Loss Guide

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5. The sun vitamin.

Your body needs a steady supply vitamin D to help keep your metabolism burning calories. When you spend time outside, sunlight on your skin stimulates your body to make the vitamin D you need. That’s right, just being outside in summer can help you to lose weight and be healthy.

6. Lighter looks.

It’s easy to ignore the extra unwanted weight that is hiding under your layers of clothing in the cold months. When the weather turns warmer, your wardrobe gets lighter. Whether you’re putting on a swimsuit or a pair of shorts, you want to feel good and confident in your appearance. That is motivation to focus on eating well and being active, the keys to improving your health and losing weight. Good news: With a Nutrisystem plan, you will begin seeing results right from the start, so it’s never too late to get started.

7. Eating less.

When you’re stuck inside because it’s cold outside, the temptation to eat even when you’re not hungry can be hard to resist. Cold-weather meals also tend to be comfort foods that are high in calories and excess fats. On hot days, we naturally eat lighter meals. Plus, there’s so much to do outdoors that we aren’t sitting around and thinking about food.

8. Pick your own.

Gardening in summer can be fun exercise that burns calories and rewards you with the best-tasting, most nutritious vegetables possible. You don’t even need a lot of space to reap the benefits of growing your own food. For lots of tips on starting a garden, check out our beginner’s gardening guide. If you only want to do the harvesting, go to a “pick-your-own” farms, where you take a basket and choose the items you want right from the vine. It’s fun for people of all ages!

Gardening with Scott: 5 Easy to Grow Summer Vegetables

Read More

9. Cool drinks.

Staying well-hydrated helps you lose weight because it keeps your metabolism active even when you’re sitting down. Drinking cold water is not only refreshing on a hot day, your body actually burns a few extra calories warming it up in your stomach. You don’t have to drink just plain water to stay hydrated. We love mocktails in summer and put together a list of our favorite mocktail recipes.

10. Feeling smoothie.

On cold days, a steaming hot cup of coffee can warm up your morning or energize your afternoon. When you need a pick me up in summer, whip up a smoothie. It will be cool and refreshing, and it will treat you to delicious flavors and powerful nutrients. With Nutrisystem protein shakes, you can make a smoothie that tastes like a milkshake and nourishes you like a whole meal. Try one of our 11 smoothie ideas for flavor combos you’ll love.

Ready to start your summer weight loss journey? Lose weight, improve your health and shine brighter with a little help from Nutrisystem! Our delicious foods and easy-to-follow plans are the secret to simple weight loss. We deliver balanced nutrition, powered by proven science. It’s simple. It’s healthy. It works. Get started with a summer weight loss plan from Nutrisystem today! >

The post 10 Reasons Why Summer is the Best Season to Lose Weight and Improve Your Health appeared first on The Leaf.

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You do not require more coffee ... you need more MAGNESIUM

“Without enough magnesium, cells simply don’t work.”

 

This quote by Dr. Lawrence Resnik, former Professor of Medicine at Cornell Medical School, sums up why it is so important that you consume magnesium daily.

 

Your cells are literally missing a SPARK!

 

If you suffer from fatigue, you’re likely deficient in magnesium!

Magnesium is responsible for approximately 80% of the body’s metabolic processes, including:

Energy production and metabolism
Protein, carb, and fat metabolism
Muscle function (contraction and relaxation)
Proper heart function
Blood pressure regulation

 

Interestingly, low levels of magnesium are linked to a variety of illnesses, such as type 2 diabetes, heart disease, mood disorders, and migraines. Estrogen dominance has also been linked to magnesium deficiency as it’s needed for healthy estrogen detoxification.

 

The Recommended Dietary Allowance (RDA) for adults is 310-320 mg for women, but most women that we work with need more, due to nutritional deficiencies and STRESS.

 

Stress will deplete magnesium levels, so we sometimes recommend as much as 5 x your bodyweight in mg.

For example: 140 pounds X 5 = 700mg per day.

I personally aim to get anywhere from 400-700mg daily of magnesium from both food and supplements.

Supplementing with magnesium is helpful, but I always push our clients to lean into food sources first.

Nutrition support for magnesium: * Spinach * Pumpkin Seeds * Avocados * Hemp Seeds * Swiss Chard * Dark Chocolate * Almonds * Cashews * Mackerel * Banana * Plantain

Are you getting enough magnesium in your diet?

 

If not, start adding some of the foods above to your regular rotation and/or grab some magnesium from my ONLINE DISPENSARY. Just sign up for an account HERE and then search my favorites for magnesium glycinate, which is a good all-around option for stress, anxiety, and sleep.

 

Please note: This is not medical advice. Be sure to talk to your doctor before adding any new supplements to your routine.

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5 Factors to Strike Snooze and Sleep In

How deeply in “sleep debt” are you?

If the surveys are to be believed, many of us are getting far less sleep than we need.

Sleep debt is the difference between how many hours we snooze and how many hours we need to be snoozing to be our best, both physically and mentally.

According to the Centers for Disease Control and Prevention (CDC), a third to nearly 50 percent of Americans, depending on age and other demographics, get less than the seven hours of sleep a night recommended by The American Academy of Sleep Medicine.

The price of sleep debt is more than yawns and a driving desire for an IV bag of coffee every day. Chronic lack of sleep is linked to obesity, heart disease, hypertension, diabetes, a weakened immune system and a greater risk of premature death.

What do you do if a new baby gets you up a few times a night, a work project keeps you up past your bedtime for a week, or a worry has you tossing and turning instead of sleeping? Is there a way to catch up on sleep to avoid these dire consequences? Will naps or sleeping in on the weekends restore you to good health even if you burned the midnight oil one too many times in a week?

The answer, according to the latest science, is a qualified yes, particularly if your sleep deprivation is of short duration. As it turns out, being sleepy (even if you don’t feel tired) can prompt your body to spend more time in a deep sleep cycle (called slow wave sleep) which can be physically and mentally restorative.

Here are five good reasons to hit snooze, snuggle under the covers and sleep in on your days off:

1. You might lose more fat.

According to Medical News Today, “People who are on a low-calorie diet will lose the same amount of weight whether they sleep an average of 8.5 hours or 5.5 hours each night.” The study, published in the journal Annals of Internal Medicine, found that getting more sleep helped dieters lose fat, while sleep deprivation caused them to lose calorie-burning muscle. When it comes to weight loss, that’s self-defeating.

Sleep deprivation may also make you more likely to eat too much by scrambling the levels of appetite hormones in your body. Researchers looking at the records of study subjects in the Wisconsin Sleep Cohort Study found that those who slept less than five hours a night made more ghrelin, the hunger hormone produced in the stomach that prompts you to eat, and less leptin, the hormone in fat cells that puts the brakes on your appetite.

Sleeping in may be the right prescription for reversing both of these diet killers. In a study looking at more than 2,000 people, those who slept in longer over the weekends had a significantly lower Body Mass Index (BMI, a measure of body fat based on weight and height) than those who didn’t get any catch-up sleep. The best finding? For every hour of extra weekend sleep the study participants got, their BMI went even lower.

5 Reasons You Can’t Fall Asleep at Night

Read More

2. You could reduce your diabetes risk.

One study found that simply adding an extra hour in bed a day over six days resulted in significantly better fasting blood glucose (sugar) levels and increased insulin sensitivity in a group of patients with chronic sleep deprivation.  Having high insulin sensitivity means your body can use blood glucose, AKA sugar, more effectively as fuel, reducing the amount of sugar circulating in your blood where it can damage organs and tissue. High blood sugar is a hallmark of prediabetes and Type 2 diabetes.

People with short-term sleep debt were also able to improve their glucose and insulin sensitivity levels after just two nights of recovery sleep—a weekend’s worth, according to a 2016 study, published in the journal Diabetes Care.

3. Your blood pressure may drop.

According to Mayo Clinic, lack of sleep is associated with hypertension. They explain, “The less you sleep, the higher your blood pressure may go. People who sleep six hours or less may have steeper increases in blood pressure. If you already have high blood pressure, not sleeping well may make your blood pressure worse.”

One study, published in the journal Sleep Medicine, found that just one hour of weekend catch-up sleep was linked to a lower risk of high blood pressure.

4. You’ll feel less stressed.

Two nights of sleeping in after a rough week of sleep deprivation reduced the levels of sleepiness, fatigue, inflammation, and the stress hormone cortisol in a group of healthy volunteers who participated in a laboratory sleep study. The results were published in the American Journal of Physiology, Endocrinology, and Metabolism.

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5. You’ll be around longer.

Best news of all: Weekend sleep can make up for poor weekday sleep when it comes to overall mortality, according to research, published in the Journal of Sleep Research. The 2019 study looked at a group of more than 40,000 people who had been followed by researchers for 13 years. Those with a sleep short duration on weekends had a higher mortality rate when compared to those who didn’t.

Be aware: A weekend lie-in isn’t a long-term solution to chronic sleep deprivation and sleep debt. Returning to baseline health may take a bit longer for long-term sleep deprivation; several studies have estimated it may take four days to more than a week or two of extra sleep just to re-sharpen your brain.

You’re better off establishing a consistent schedule for sleep which includes getting up and going to bed at the same times every day; creating a cool, quiet and dark space in your bedroom that’s conducive to sleep, and finding ways to relax before going to bed.

The post 5 Reasons to Hit Snooze and Sleep In appeared first on The Leaf.

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