Health Benefits of Whey Before Bedtime

One of the issues most of my clients struggle with when they first come to me is after-dinner snacking. They feel like they need a little “something” in those few hours between dinner and bedtime. One of the strategies I find most effective for my clients is using whey protein just before bed to help them boost metabolism, burn some fat and feel satiated. So what are some of the health benefits you can expect from incorporating whey protein into your bedtime routine?

  • Burn fat while you sleep: Whey protein provides a boost of amino acids which help increase your metabolism, allowing your body to burn additional calories while sleeping.
  • Improves post-workout muscle recovery: When you workout, you are tearing down your muscles to build them up. Whey protein allows your muscles to recover faster, especially when sleeping. Giving your body that boost just before bed helps tremendously with recovery and reducing muscle soreness. You ensure that your muscles are getting the protein they need to rebuild after a workout.
  • Improved sleep & waking up refreshed: Adding in amino acids and burning calories in your sleep helps you wake up feeling refreshed and energized in the morning.

There is a small minority that may have difficulty sleeping when taking whey protein just before bed (for some, an increase in metabolism may cause an increase in energy). If this is the case, you can try mixing it with magnesium powder or using magnesium lotion to help support natural sleep.

Please be sure that you are using a whey supplement that is low in calorie and sugar, it should really just be whey without any added ingredients. You’re looking for a supplement, not a small meal. Some suggested products include:

Whey Protein Supplement

Improved sleep with magnesium:

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Sleep Better And Reduce Stress With This Herb

Valerian Root is a fabulous and powerful herb that has many great health benefits. I have recommended this herb to many clients and have been thrilled with the changes they see when incorporating valerian root into their health routines. So what are some of the benefits, you may ask?

  1. Better sleep
    • Valerian root, taken over time, may have a cumulative effect on improving sleep. Be sure to try taking for at least 30 days to determine if it is effective for you.
    • If using valerian for insomnia issues, take your capsules about 1-2 hours before bedtime for maximum efficacy
  2. Aids in healthy digestion
    • Valerian has been used to help prevent stomach spasms, colic, cramps, bloating and diarrhea
  3. Reduced anxiety
    • If using valerian for reducing anxiety, you can take your recommended doe about 3 times per day, spaced out throughout the day
  4. Calming/Natural sedative
    • Valerian’s ability to promote relaxation and better sleep makes it a natural choice for those who require additional support to help relax or calm themselves
  5. Improve focus/reduce hyperactivity in children
    • Because of its naturally calming effects, valerian can be an effective and natural alternative for children who suffer from hyperactivity.

Here are a few reliable brands of organic valerian root:

As with any herbal supplement, it is always best to check with your herbalist or medical practitioner before beginning a regimen. However, when taken properly and consistently, valerian can really have some wonderfully positive effects on your health!

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Reduce Stress & Improve Sleep Naturally With Your Feet

Today’s world is always go, go go. It’s no wonder many of us have a difficult time shutting down and sleeping at night. Our brains are going at full speed all day long, stress is high and we are often using our electronics late into the evening. There are many natural ways to help your body sleep better including breathing exercises, essential oils, turning off electronics at least 1 hour before bedtime and even some natural supplements you can take. However, one of my favorite ways to reduce stress and improve sleep naturally involves your feet…Earthing!

The theory behind Earthing is that our bodies are designed to come into contact with the Earth (a “grounding” force) on a regular basis. Positive electrons in the form of free radicals can build up in our bodies and direct contact with the ground balances this out as it is a negative grounding charge. Our bodies and cells have electrical energy, and with our constant use of Electromagnetic waves, Wi-Fi and mobile phone waves, many of us have a high amount of positive electrons built up in our bodies. Direct contact with the Earth helps to rebalance the body’s charge and bring it back to its natural state.

When Early Man lived, daily contact with the ground was a regular part of life. They didn’t have shoes or homes to prevent them from coming into contact with the Earth as they went about their day. In modern society, the amount of time our bare feet ever actually come into contact with the ground outside is minimal.

For example, have you ever noticed how much better you sleep when you are at the beach? Walking in the sand and water, contacting the Earth throughout the day and exposure to the natural sunlight can do wonders for rebalancing the body.

What Is Earthing Good For?

According to emerging research, Earthing can be beneficial in:

  • Reducing inflammation by defusing excess positive electrons
  • Reducing chronic pain
  • Improving Sleep (I can vouch strongly for this!)
  • Increasing Energy (I noticed this also)
  • Lowering stress and promoting calmness by reducing stress hormones.
  • Normalizing biological rhythms including circadian rhythm
  • Improving blood pressure and blood flow
  • Relieving muscle tension and headache (I noticed this)
  • Lessens menstrual and female hormone symptoms
  • Speeds healing- used in some places to prevent bed sores
  • Can eliminate jet lag
  • Protecting the body from EMFs
  • Shortens recovery time from injury or athletic activity
  • Reducing or eliminating snoring
  • Helping  support adrenal health

How Do I “Earth?”

If you have time and access to walking barefoot outdoors each day, this is the best and most inexpensive way to try Earthing. Remove your shoes and socks, walk in the dirt, grass, sand or even ocean to allow the Earth’s energy to rebalance you.

If you are unable to go barefoot outside because of your location or lifestyle, you can try an Earthing Mat. You can place the mat on the floor and put your feet on it throughout the day (a great option for those who work a desk job), or even get a half mat and place in it your bed so you can experience the benefits while you’re sleeping. These mats allow the Earth’s natural electrons to flow up through the mat, regardless of where you are located.

Since the weather is getting warmer, now is a great opportunity to practice Earthing and get back in touch with nature. Try Earthing outside or get a mat and let me know what you think!

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Sleep Well to Be Well…

Most people know that eating healthfully and exercising are two of the first steps to a healthy lifestyle. Very few people realize that getting enough high-quality sleep is just as important. Are you guilty of nighttime neglect? I’m sure more than a few of you are raising your hand.

I always tell my clients that just as the body needs proper food and exercise, it also needs adequate time to rest and reboot. Consistent periods of rejuvenation help reduce long-term stress. When we’re not stressed, we don’t crave junk food, and are more likely to choose natural whole foods instead.

Do you see where I’m going with this? Treat your body right and you won’t have to battle cravings and an expanding waistline.

The good news is you don’t have to give up your evening activities to squeeze in a few extra hours of refreshing shut eye. Focus on quality, not quantity.

TRY THIS EXERCISE

Your sleep needs are as individual as your food requirements – depending on your daily schedule you may need more or less.

Whether you require six, seven, or eight hours of sleep, these tips will help you maximize that precious time:

  • Watching TV and surfing the web right before bed will leave you overstimulated and restless – so turn off your electronics at least one hour before and listen to soft music or meditate instead. If you have kids, lay down a no TV before bed rule and watch their energy skyrocket.
  • Turn the lights, noise, and heat down as you get ready to sleep. Light candles, turn off or mute noisy electronics, and try to keep your bedroom at a comfortable temperature.
  • Late-night snacking (especially on junk foods) and caffeine before bed will keep you counting sheep into the early hours, so plan your last meal in advance. However, don’t go to bed on an empty stomach either – balance is key.

Remember – sleep well to be well!