10 Foods That Can Help You SleepBy Sarah Jio

Trying to get more shut-eye? Take a look at your diet. Eating the right foods in the hours before you

hit the hay may help you fall asleep faster, say experts, and even improve the quality of your sleep.

Keep reading for your get-sleepy grocery list, and remember to stop noshing two hours before

bedtime to give your body enough time to properly digest.

Almonds

“Almonds are a winner,” says Jacob Teitelbaum, MD, medical director of the Fibromyalgia and

Fatigue Centers, and author of the bestselling book From Fatigued to Fantastic! “They contain

magnesium which promotes both sleep and muscle relaxation,” he says. “And they have the added

benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help

promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.” Try

this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your

body relax. Photo: Shutterstock

Tea

Yes, avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into

sleep mode, says Dr. Teitelbaum. “Chamomile tea is a very helpful and safe sleep aid,” he says,

adding that green tea is another good choice. “Green tea contains theanine, which helps promote

sleep. Just be sure you get a decaf green tea if drinking it at bedtime.” Experts recommend trying a 1-

cup serving of the hot stuff. Photo: Thinkstock

Miso Soup

You love to order this comforting, broth-based soup in Japanese restaurants, but keeping a few 8-

ounce packs of instant miso soup at home may be key when you’re having trouble falling asleep, says

Stella Metsovas, CN, a nutritionist in Laguna Beach, California. Here’s why: Miso contains amino

acids that may boost the production of melatonin, a natural hormone that can help induce the yawns.

Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping

you sleep better when you're feeling under the weather. Photo: Shutterstock

Find out 9 surprising facts about your dreams and what they mean.

Banana

Worried about falling asleep tonight? Have a banana before bed, says Saundra Dalton-Smith, MD, an

internist and the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell

Themselves. “Bananas are an excellent source of magnesium and potassium, which help to relax

overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the

brain’s key calming hormones." Try this tasty and incredibly simple bedtime smoothie: Blend one

banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy!Photo: Shutterstock

Dairy

Yogurt, milk and cheese do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising

sleep-inducing nutrient: “Calcium is effective in stress reduction and stabilization of nerve fibers,

including those in the brain." That means a serving of your favorite Greek yogurt before bed can not

only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at

work. Photo: Thinkstock

Oatmeal

You eat it for breakfast, but could a bowl of warm oatmeal help you get more rest? Yes, says Stephan

Dorlandt, a clinical nutritionist based in Southern California. “Think about it,” he says. “Oatmeal is

warm,soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium,

phosphorus, silicon and potassium—the who's who of nutrients known to support sleep.” But go easy

on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider

topping your bowl with fruit, like bananas (see above). Photo: Shutterstock

Hard-Cooked Egg

If you have trouble staying asleep at night, it may be because you didn’t eat a pre-bedtime snack high

in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like cake and

candy. “The problem with simple carbs is that they can put you on a ‘sugar roller coaster’ and drop

your blood sugar while you're sleeping, causing you to wake at 2 or 3 in the morning,” says Dr.

Teitelbaum. A better bet? “Eat an egg, cheese, nuts or other protein-rich snack instead,” he says, “so

you can not only fall asleep, but stay asleep.” Photo: Shutterstock

Edamame

Craving a salty snack before bed? Turn to lightly salted edamame, says Dr. Dalton-Smith—especially

if you’re dealing with menopause-related symptoms. “The natural estrogen-like compounds found in

soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb

your sleep,” she says. If it’s crackers and dip you’re craving, try making this easy edamame recipe: In

a food processor, blend together 2 cups of shelled, cooked edamame with 1 tsp salt, a drizzle of olive

oil and 1 clove garlic (optional) until smooth. Photo: Thinkstock

Cherries

Oddly, a glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers

from the University of Pennsylvania and University of Rochester. In their study, they found that

cherries, particularly tart cherries, naturally boosted the body’s supply of melatonin, which helped

people with insomnia. While the jury is still out on how much juice or how many cherries are needed

to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods

stores) or having a serving of fresh, frozen or dried cherries before bedtime couldn’t hurt. Photo:

Thinkstock

Cereal

There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-

sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your

body the protein it needs), but it may also help you snooze. “Complex carbohydrate–rich foods

increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects,” says

Dr. Dalton-Smith. Bonus: Top your bowl with a sprinkling of dried cherries (see above) for extra help

catching your zzz's. Photo: Thinkstock

Original article appeared on WomansDay.com.

9 Superfoods for Beautiful SkinFind out what foods to eat to help combat sun damage, wrinkles and more

By Alexandra Gekas Posted January 03, 2011 from WomansDay.com

You’ve heard the sayings “You are what you eat” and “Beauty is on the inside,” and when it

comes to your skin care regimen, both just might be true. Not only does a healthy diet help keep

skin in tip-top shape, but there are foods that may actually combat specific skin problems.

Whether you’re trying to protect yourself against sun damage, clear up acne or decrease fine

lines and wrinkles, here are nine foods that can help you toward achieving glowing, healthy skin.

Lowfat Dairy for Acne and Wrinkles

An important contributor to overall skin health, vitamin A helps your cells mature properly,

according to Joshua Zeichner, MD, director of cosmetic and clinical research at Mount Sinai

Medical Center’s dermatology department in New York City. In fact, retinol, used to treat both

acne and fine lines, is actually a compound of vitamin A. Lowfat dairy products like plain yogurt

are a great source of vitamin A, according to the United States Department of Agriculture, as are

liver, carrots, broccoli, sweet potatoes, spinach and kale.

Flaxseed for Wrinkles

You’ve heard a million times how good salmon is for fighting wrinkles because it contains omega-

3 fatty acids (otherwise known as “good fats”), but according to the Mayo Clinic, flaxseed also

contains high levels of these super fats. Not only do omega-3 fatty acids make your cell

membranes stronger—which helps prevent harmful toxins from being absorbed—but they also

keep moisture from getting out. “Healthy membranes allow cells to hold as much water in as

possible, which makes the skin look plumper and younger,” Dr. Zeichner says. Other good

sources of these essential fatty acids include walnuts and canola oil.

Green Tea for Sun Damage

Green tea has garnered a lot of attention for its various health benefits, but it’s truly a

powerhouse when it comes to preventing skin damage. The polyphenols in green tea contain

anti-inflammatory and antioxidant properties, according to a study from the Department of

Dermatology at the University of Alabama School of Medicine, which means they protect against

damaging ultraviolet rays. “In cultures where people have a high intake of green tea, it has been

shown that they have a lower rate of skin cancer compared to other cultures,” Dr. Zeichner says.

Tuna for Sagging

In recent years, tuna has gotten a bad rap because of high mercury levels. However, when eaten

in moderation, it still offers numerous nutrients, including selenium. According to the National

Institutes of Health, the trace mineral helps prevent cellular damage. It also promotes elastin, a

protein in your connective tissue that keeps your skin smooth, tight and flexible. Selenium can

also be also found in beef, cod and turkey.

Avocados for Elasticity

One of the best sources of healthy fat is avocados. The high levels of monounsaturated fats in

this smooth and savory fruit protect your skin cells and prevent wrinkling. “Similar to fatty acids,

monounsaturated fats are incorporated in your cell walls, making them stronger,” Dr. Zeichner

says. “There have even been studies showing that cultures with a high intake of

monounsaturated fats have less wrinkling.” Other good sources of monounsaturated fats include

olive oil, almonds and peanut butter.

Cooked Tomatoes for Sun Damage

Tomatoes—particularly cooked ones—are a terrific source of lycopene, an antioxidant compound

in the carotenoid family that gives the fleshy fruit its red color. Lycopene helps defend against

sun damage and wrinkles—and might even help both prevent and treat skin cancer, according to

the American Cancer Society. “A very potent antioxidant, it can neutralize free radicals caused by

ultraviolet exposure from the sun,” Dr. Zeichner says. Other healthy sources of lycopene include

watermelon, pink grapefruit, papaya and red bell peppers.

Sweet Potatoes for Smooth Skin

Sweet potatoes are an excellent source of vitamin C, which has been shown to support the

growth of collagen, a protein that smoothes out wrinkles and gives the appearance of a fuller,

more youthful face. In fact, The American Journal of Clinical Nutrition reported that volunteers

who consumed 4 milligrams of vitamin C daily for three years were 11 percent less likely to have

a wrinkled appearance. Other great sources of vitamin C include papayas, carrots and citrus

fruits.

Berries for Sun Damage

Packed full of antioxidants, blueberries, strawberries and blackberries protect the skin against

sun damage. Blueberries are particularly rich in flavones, which have anti-inflammatory and

antioxidant properties. “Kind of known as longevity genes, they are involved in expanding the

lifespan of cells, leaving them looking younger and healthier for a longer period of time,” Dr.

Zeichner says.

Almonds for Sun Damage

Several vitamins work as natural sun blockers and are often included in sunscreen formulas;

vitamin E—which almonds are chockful of—is one of the most common. “Antioxidant vitamins

are used in sunscreens because anything that does get through in theory can be neutralized by

the antioxidants to prevent free radical damage,” Dr. Zeichner says. Other great dietary sources

of vitamin E include wheat germ oil, sunflower seeds and hazelnuts.

12 Powerhouse FoodsImprove your mind and body by eating these extraordinarily nutritious superfoodsBy Woman's Day Staff Posted January 04, 2011 from Eating Light

Photo: © Kate Sears/Woman's Day

To the stomach and beyond! From wild salmon to sweet potatoes, the following culinary

crusaders perform heroics in your body, like lowering your cholesterol and boosting your immune

system. Read on to discover the amazing nutritional benefits these delicious foods deliver.

Wild Salmon

The pink fish is packed with hearthealthy omega-3 fatty acids that help lower cholesterol, prevent

heart disease and reduce stress by boosting serotonin levels. Feeling a little sluggish? Salmon

contains a number of nutrients (among them, vitamin B6, niacin and riboflavin) that help convert

the food you consume into energy.

Oranges

A powerful combination of vitamin C, potassium and folate helps these citrus fruits ration out

energy steadily instead of giving you a quick sugar rush. The fruits’ inner membranes are full of

pectin, a soluble dietary fiber that may reduce blood cholesterol levels. And their vitamin C helps

lower stress hormone levels—making for a calmer you in hectic times.

Tomatoes

Rich in lycopene, an antioxidant that is believed to suppress the growth of tumors, the fruits

disguised as vegetables are also full of other nutritious elements—like vitamin C and fiber—that

can help lower blood pressure and stabilize your mood.

Leafy Greens

Spinach, Swiss chard and kale are among the healthiest foods you can eat. Besides having

potential cancer-fighting powers, according to studies, they are packed with magnesium, which

improves your body’s response to stress, and full of carotenoid antioxidants that protect the

blood vessels. Research also shows that the folic acid in leafy greens may reduce depression

and improve blood flow to the brain.

Nuts

Almonds, walnuts, pistachios and the like are heart-healthy because of their high unsaturated fat

content—eating a handful a day may improve your cholesterol, according to recent studies.

Taken alone, each type of nut has major benefits: Just 1⁄4 cup of almonds has almost as much

calcium (important for osteoporosis prevention) as the same amount of milk. Walnuts may help

lower the risk of diseases like arthritis and psoriasis by reducing C-reactive protein, a marker of

inflammation, in the body. And, according to a recent study, pistachios may help boost your

antioxidant levels.

Blueberries

Considered the original superfood, these berries are ranked number one in antioxidant levels by

the United States Department of Agriculture (USDA). They contain 15 types of anthocyanins

(antioxidants), plus vitamins A and C, potassium, iron, folate and manganese. What’s more,

they’re believed to lower cholesterol, improve memory and eyesight, slow signs of aging, and

reduce the risk of heart disease and diabetes.

Pomegranates

The red fruits are packed with antioxidants, which may help reduce LDL (“bad”) cholesterol. A

recent study also found that ellagitannins, phytochemicals found in the fruits, inhibited the growth

of estrogenresponsive breast cancer.

Legumes

Beans and lentils are great sources of protein, carbohydrates and soluble fiber, which makes you

feel fuller longer. They have low glycemic indexes—causing your blood sugar to rise gradually,

not spike sharply— and lessen the risk of type 2 diabetes by helping your body use glucose more

efficiently.

Sweet Potatoes

With these fleshy orange spuds, you can get your carbohydrate fix and load up on the antioxidant

beta-carotene (which is converted to vitamin A in the body). Betacarotene has cornea-protecting

benefits that keep vision sharp and, in studies, has been shown to help fight respiratory

infections.

Garlic and Onions

Go ahead, pile them on. Both pungent foods contain sulfur compounds that have been shown in

studies to kill viruses and may even help prevent sickness. Recent research has also suggested

that the two decrease blood lipid levels, prevent clot formation and lower blood pressure.

Yogurt

Thanks to its live active cultures (“good” bacteria), the creamy product can help keep your

digestive and immune systems healthy. It’s also rich in magnesium (crucial for energy) and

contains bone-building calcium. Opt for Greek yogurt, which is higher in protein and lower in

sodium and sugar than the regular kind.