Can’t Sleep? Drink This

 

Dear Subscriber,

It’s a great day!

How’s it going?

If your answer is anything
but “awesome!” then today’s
article is a MUST-READ.

That’s because I tackle a topic
that’s quickly becoming a big
issue with most Australians today
– not getting enough sleep!

Not getting enough “zzz’s” makes
you tired and grumpy. But when
you DO get enough, you feel more
vibrant, happier, and just
plain overall better.

Hopefully, the easy and simple tip
I share with you today will help you
do just that.

Enjoy!

Yours For Health,
Shane Shiels
Shashido Enterprises
Adelaide’s Premier Health & Fitness Expert

Can’t Sleep? Drink This…

Nothing can make someone
crankier than missing out on a good
night’s rest.

Sadly, almost 30% of all Australians don’t
get enough sleep because they suffer from
chronic  insomnia. (Hmmm… maybe that’s
why there are so many grumpy people in the
morning!)

Either way, not sleeping well can severely
impact your mood and ultimately your health.

Big pharmaceutical companies have tried solving
this problem ineffectively with sleeping pills.
But these don’t work as well as promised and come
with a healthy dose of side-effects.

The good news is that there is a perfectly
all-natural sleep-inducer you can take whenever
you’re having trouble falling asleep.

In fact, you probably have it in your refrigerator
right now.

I’m talking about milk.

For decades, mums across the country have
given their kids a glass of warm milk before
sending them off to bed.

And as it turns out, there’s some solid
science to back this “tradition” up.

Research has discovered that milk has a
set of nutritional compounds called bioactive
milk peptides that can help you get a restful
night of sleep in addition to calming you down.

These bioative milk peptides work specifically
on the brain’s GABA-A receptors; much in the
same way certain pharmaceutical-grade sedatives
work… without all the side effects.

But that’s not all…

Research published in the European Journal of
Nutrition shows that these same bioactive milk
peptides can reduce your body’s cortisol
(“stress” hormone) levels. [1]

Over 40 healthy male participants were divided
into two groups. One group that received
bioactive milk peptides and a control group
that did not.

Both groups were subjected to psychological
and physical stress, through the administration
of numerous tests. The researchers then measured
concentrations of cortisol, heart rate and blood
pressure at specific intervals.

As expected, the group who received a placebo
had a spike in cortisol that’s typically caused by
stressful situations.

In comparison, the group that supplemented
with the bioactive milk peptide saw a NET r
eduction in cortisol levels of -20.69 percent.

Put simply, the milk peptides literally kept
cortisol under control, limiting the detrimental
effects it can have on your body.

By helping control cortisol, milk peptides help
you relax, creating a sedative effect.

But the research on milk’s ability to put you
to sleep doesn’t stop there.

Its efficacy at helping sleep was also studied
in a placebo-controlled study that recruited
32 participants with a history of insomnia.

The study, published in The Open Sleep
Journal,  gave the subjects in the test group
150mg of bioactive milk peptides one hour before
bedtime every day for 30 days.

After just 14 days, the participants who
received the supplement experienced a
50% improvement in sleep quality.

And by the end of the 30-day study, they
reported needing 30% less time to fall
asleep and even felt more alert and energetic.

Sleep quality and sleep efficiency was
improved, even in those participants who suffered
from moderate symptoms of anxiety and depression. [2]

So if you ever have trouble sleeping, take
mum’s advice and drink a glass of warm milk.

If you are lactose intolerant, you could find the
bioactive milk peptides in supplement form –
most likely at your local health food store.

Either way, make sure you get your “zzz’s”

Sleep is just as important as working out and
eating healthy. Without enough sleep, you won’t
function at 100% capacity. So make sure to give
it the importance it deserves. You’ll feel a lot better
for it!

Oh and one more thing – if you’re serious about
taking your health and fitness to the next level this
year, why not take advantage of your FREE Fitness
Consultation? (an $87 value)

During this consult, you’ll receive detailed information
on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free.

References:

[1]. Messaoudi M, Lefranc-Millot C, Desor D,
Demagny B, Bourdon L. Effects of a tryptic
hydrolysate from bovine milk alphaS1-casein
on hemodynamic responses in healthy human
volunteers facing successive mental and physical
stress situations. Eur J Nutr. 2005 Mar;44(2):128-32.

[2]. de Saint-Hilaire Z, Messaoudi M, Desor D,
Kobayashi T. Effects of a bovine alpha S1-casein
tryptic hydrosylate (CTH) on sleep disorder in
Japanese general population. The Open Sleep
Journal. 2009;2:26-32.

Quote Corner

“If you want to conquer fear, don’t sit home
and think about it. Go out and get busy.”
– Dale Carnegie

Eat Yourself Thin

Homemade Black Bean Veggie Burgers
(Serves Four)

1 (450g) can black beans, drained and rinsed
1/2 green capsicum, cut into 2-inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs

1. If grilling, preheat an outdoor grill for high
heat, and lightly oil a sheet of aluminum foil.
If baking, preheat oven to 375 degrees F (190 degrees C),
and lightly oil a baking sheet.

2. In a medium bowl, mash black beans
with a fork until thick and pasty.

3. In a food processor, finely chop capsicum,
onion, and garlic. Then stir into
mashed beans.

4. In a small bowl, stir together egg,
chili powder, cumin, and chili sauce.

5. Stir in the egg mixture into the mashed
beans. Mix in bread crumbs until the mixture
is sticky and holds together. Divide mixture
into four patties.

6. If grilling, place patties on foil, and grill
about 8 minutes on each side. If baking, place
patties on baking sheet, and bake about
10 minutes on each side.

Prep: 15 mins
Cook: 20 mins
Ready: 35 mins

Amount Per Serving – Calories: 198 / Total Fat: 3g /
Cholesterol: 53mg / Sodium: 607mg / Total Carbs: 33.1g /
Dietary Fibre: 9.8g / Protein: 11.2g

Recipe from AllRecipes.com.

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