Eat Right to Sleep Tight

1
(No Transcript)
2

• Till the age of 32, I slept late and resented
  being woken up. Sleeping right through the
  morning was a daily occurrence.
• White sugar, white flour and excess caffeine had
  not only made me fat but a late sleeper. The body
  needs rest to recharge its physical and mental
  health.
• Diet, sleep and high quality output go
  hand-in-hand.

3

• On my final weight loss journey, I had to pack in
  a lot into one day. I was working full time.
• So, to fit in exercise, I had to wake up at 6
  amthere was no question of not doing it. This
  was no cakewalk for me.

4

• I, of course, changed my eating pattern to a
  healthier one. This helped the process of
  systematic assimilation and absorption of
  nutrients from food, simplifying digestion and
  elimination, resulting in increased energy and
  improved immunity.
• There was a sharp drop in my cravings for
  quick-fix energy foods. Caffeine and white sugar
  cravings dropped sharply.
• Conversely, once I avoided these harmful foods,
  it propelled me to sleep earlier.

5

• The relationship between healthy eating and good
  sleep became increasingly clear to me. This
  benefited my work and my output vastly.
• Once you acquire this knowledge, you will
  comprehend its benefits and realise it is easy to
  practice daily. Here are a few tips for a healthy
  Diet for Weight Loss and good sleep

6

• Switch to organic food. Organic grains, pulses
  and spices are easily available.
• Eat plenty of vegetables. All vegetables contain
  zero fat. Limit intake of potatoes to 100 grams.
• Eat seasonal. For example, melons and mangoes in
  summer.
• Opt for whole grains. You have a large variety to
  chose from in Indiawhole wheat , brown rice ,
  maize , pearl millet, finger millet (ragi) ,
  sorghum , whole grain bread and many more.

7

• Feed on good quality protein from pulses,
  yoghurt, fish.
• Add high quality fat from nuts, cows ghee, seeds
  and coconuts. Avoid large-sized, high fat meals
  and spicy food as they are a common cause of
  heart burn.
• Avoid alcohol and caffeine. These can interfere
  with sleep. Avoid caffeine in all forms after 5
  pm.
• Add vitamins and minerals to your diet. Certain
  vitamins and minerals calm you down and induce
  melatonin secretion, thus inducing sleep. Take a
  look at some of the food that contain these

8

• Vitamin B6 - Brown rice, wheat, all lentils,
  potatoes, sunflower seeds and bananas
• Vitamin C Lemon, guava, Indian gooseberries,
  tomatoes
• Magnesium - Finger millet, green gram, whole
  wheat, betel leaves, walnut, mustard seeds
• Selenium wheat germ, barley, oats, brown rice,
  garlic

9

• Potassium- finger millet, split green gram, split
  red gram, split black gram, roasted peas, split
  Bengal gram, lotus stem dry, colocassia leaves,
  bale fruit, sweet lime, peaches, fresh apricots,
  rohu fish, prawns
• CalciumFinger millet, kidney beans, Bengal gram,
  green turnip, mustard seeds, curry leaves,
  amaranth, all leafy greens, tomatoes, sesame
  seeds, dry figs, sesame seeds, chickpeas
• Antioxidant lycopene - tomatoes

10
(No Transcript)
11
Contact Us
37/A Jaldarshan Apartments, Nepeansea Road,
Mumbai 400006
https//nainisetalvad.com/
healthforyou_at_nainisetalvad.com
https//www.facebook.com/setalvadnaini
https//twitter.com/nainisetalvad
https//www.instagram.com/nainisetalvad