Discover how to make the right choices when you eat out at your favourite restaurant so you stay on track with your health & fitness goals.🍔🍟🍕
There’s nothing worse than going out with friends and family and being stuck with what to eat if you are looking to stay healthy or have a goal you want to hit.
This ultimate Eating out cheat sheet guide will show you what foods will work for you and what you may want to avoid if you want to stay healthy and achieve results. 🙌
Are you a culprit of eating too close to going to bed?
Simple answer: BRUSH YOUR TEETH!
This may sound incredibly simple but it’s effective. Not only are you put off eating food after brushing your teeth,
it also sends a message to your brain that you’re done eating for the day. It acts as a mental block. Think about it…do you eat anything after you’ve brushed your teeth at night?
Furthermore, research has shown that high Glycaemic Index (GI) foods can have an impact on sleep if eaten too close to bedtime (Afaghi, O’Connor and Chow, 2007). The Glycaemic Index refers to foods containing carbohydrates and how quickly they affect your blood sugar levels.
So, what this means is that your blood sugar levels will spike if eaten too close to bed which not only disrupts sleep, but significantly increases the length of time it takes for you to fall asleep. The study (which can be viewed using the reference below) showed that eating a high GI meal 4+ hours before bedtime greatly reduced the time it took to fall asleep compared to a high GI meal consumed 1 hour before bedtime.
So, if you’re craving foods less than 4 hours before bedtime…GO BRUSH YOUR TEETH!
Afaghi, A., O’Connor, H. and Chow, C.M., 2007. High-glycemic-index carbohydrate meals shorten sleep onset. The American journal of clinical nutrition, 85(2), pp.426-430.
If you need any help with your craving then please reach out to us on email. ADMIN@STUDIOTWENTY3.CO.UK
Gareth Allen - Personal Trainer and Owner.