If you listened to my quick chat (link here if you missed it!) about protein, you heard me say protein is QUEEN!
A number of stages of sleep occur every time we get some rest. These stages represent what’s happening beneath the surface, and all play an important part in the benefits of rest. There are two main types of sleep:
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Non-REM (NREM) Sleep
This is essentially a 3-stage sleep cycle, with each being a deeper level than the previous one.
Stage N1 (Transition to sleep) - The stage between sleep and wakefulness. The muscles are active, the eyes roll slowly under the eyelids, muscle activity slows down and we are easily awakened.
Stage N2 (Light sleep) - Considered the first stage of true sleep, characterised by an increase in ‘theta’ activity within the brain. We become harder to awaken, eye movement stops, heart rate slows and body temperature decreases.
Stage N3 (Deep sleep) - Known as ‘slow-wave sleep’, characterized by an increase in ‘delta’ activity within the brain. Blood flow to the brain is decreased and passed to the body to enhance its restorative benefits. We are difficult to awaken at this stage.
REM (Rapid Eye Movement) Sleep REM sleep has been given this name as our eyes can be seen moving back and forth in this stage. It can also be known as ‘dream sleep’ and usually occurs about 60-90 minutes after falling asleep.
Eye movement, heart rate and blood pressure increase, yet arm and leg muscles are paralyzed. Every time we sleep we are likely to go through all stages of this cycle. Our bodies move back and forth between REM and N3 sleep to form a complete sleep cycle. Each cycle typically lasts about 90 minutes and repeats four to six times over the course of the night.
Typically, the majority of deep sleep occurs in the first half of the night, with REM stages becoming longer with more light N2 sleep later into the night. This is why many people report waking up after a number of hours’ sleep, as their sleep is getting lighter. Each sleep within this sleep cycle has potential benefits to you.
A normal adult spends around 50% of total sleep time in stage 2 sleep, 20% in REM sleep and 30% in stage 1 and 3 sleep. Stage N3, deep sleep, is considered one of the most important for making us feel energized and refreshed from rest.
It is heavily involved in maintaining your health, providing growth and development, repairing muscles and tissues, and boosting the immune system. It essentially renews the body. REM sleep renews the mind, and is important for a healthy memory and learning ability.
During REM sleep, the brain consolidates and processes the information we have learnt that day, while forming neural connections to strengthen the memory. It also replenishes its supply of neurotransmitters including feel-good chemicals like serotonin and dopamine. It’s evident that we need a mixture of all sleep stages for optimal health and restoration.
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Here are 10 tips to help you create a more satisfying and well-rounded plate:
Include a variety of colorful vegetables: Aim to fill half of your plate with a colorful assortment of vegetables. Different vegetables provide various nutrients and add vibrancy to your plate. Choose a mix of leafy greens, cruciferous vegetables, root vegetables, and other colorful options.
Add lean protein: Incorporate a source of lean protein, such as grilled chicken, fish, tofu, beans, or legumes. Protein is essential for muscle growth and repair. Try to include protein from different sources to diversify your nutrient intake.
Go for whole grains: Instead of refined grains, choose whole grains like brown rice, quinoa, whole wheat pasta, or whole grain bread. These provide more fiber, vitamins, and minerals compared to their refined counterparts.
Consider portion sizes: Be mindful of portion sizes to ensure a balanced plate. Use smaller plates or bowls to help control portion sizes visually. Aim for a balance of protein, vegetables, and grains, with slightly larger portions of vegetables.
Incorporate healthy fats: Include sources of healthy fats like avocados, nuts, seeds, or olive oil. Healthy fats are important for nutrient absorption and satiety. However, be mindful of the portion sizes as fats are calorie-dense.
Pay attention to the cooking methods: Choose cooking methods that preserve the nutritional value of the food. Steaming, grilling, baking, or lightly sautéing are healthier options compared to deep-frying or heavy sauces.
Enhance flavors naturally: Instead of relying on excessive salt or processed sauces, experiment with herbs, spices, and natural flavor enhancers like lemon juice, lime juice, balsamic vinegar, or low-sodium soy sauce. These can add depth and complexity to your dish.
Consider cultural! Have fun with different cuisines and incorporate flavors from around the world. This can make your plate more interesting and provide a wider range of nutrients. One of my favorites right now is Mediterranean!
Mindful plating: Consider the visual appeal of your plate. Arrange the food in an aesthetically pleasing way, balancing colors, textures, and shapes. A visually appealing plate can enhance your experience, create something you WANT to eat!
Listen to your body: Pay attention to your hunger and fullness cues. Eat until you feel satisfied but not overly full. Practice mindful eating, savoring each bite, and enjoying the flavors and textures of the food.
Remember, creating a better plate is a personal journey! Explore! Try new foods! Keep it simple!
Protein & Fat & Carbohydrates & Flavor
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Okay, okay! I really like this format. But I totally missed doing it on Friday. So I am going to call it the weekend 4 and try to post this each weekend! Friday will be my goal though ;p #life
Recipe of the week
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Happy Friday! Let's wrap up the week with some ways to roll into the weekend ready to go and feeling great!
Recipe of the week
Here are some great meal prepping ideas, check em out! What do you think you would try?!
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