Tag: nutrition
Top 5 Foods for a Good Night’s Sleep
Waitrose Bananas
There are some simply brilliant foods to help induce Zzz’s. These foods contain tryptophan which converts to serotonin and melatonin, the brain’s key calming chemicals. Serotonin promotes calm and melatonin helps to cause drowsiness and lower body temperature for a restful sleep. The perfect package for shut-eye.
I recommend trying one or two of these foods 90 minutes before you plan to close your eyes so your digestive system has time to process what you eat before slumber. It’s always a good idea to avoid caffeine and alcohol at least four hours before sleep and don’t go to bed when you’re either hungry or full as this will contribute to a disrupted night’s sleep.
Top 5 Foods for a Good Night’s Sleep
1. Bananas
High in serotonin and melatonin, bananas also contain potassium and magnesium which is a muscle relaxant.
2. Oatmeal
A small bowl of oatmeal contains melatonin and complex carbohydrates which can help more tryptophan get into the brain. Topped with some warm milk this is a healthy source of comfort food and if you’re slightly peckish it will keep those hunger pangs at bay.
3. Almonds
A handful of almonds contains tryptophan and magnesium to relax muscles.
4. Low-fat Cottage Cheese
Low-fat cottage cheese contains tryptophan and is a lean source of protein that will help keep your blood sugar regulated throughout the night.
5. Flaxseed
Known for their mood lifting properties. Sprinkle a couple of teaspoons of flaxseed on a small bowl of oatmeal or on a portion of low-fat cottage cheese.
If you feel like a warm drink before bed a cup of chamomile tea can help to promote calm thanks to chamomile’s natural soothing properties. If you want something a little richer a glass of warm milk contains tryptophan and calcium, known to reduce stress and stabilise nerve fibres.
Take your pick from these Top 5 Foods and see what works best for you.
Most importantly, don’t stress about not sleeping. Having a regular routine before bed will help to get your mind and body in the mood for sleep. A warm bath with some relaxing aromatherapy oils and reading a good book before bed contribute to winding down and preparing for rest.
Riverford Veg Box Review
We have been feasting on the freshest and tastiest organic fruit and veg this week, thanks to Riverford.
Our Riverford fruit box and veg box surpassed all expectations. The boxes provide a diverse and plentiful supply of fruit and veg to snack on and to turn into culinary delights for all the family.
Riverford began a delivery service around 25 years ago when Guy Watson, founder and owner of Riverford farm in Devon, started delivering fruit and veg boxes to his local friends.
Today Riverford delivers around 40,000 boxes a week to homes across the UK from their regional farms located in Cambridgeshire, Yorkshire and Hampshire. As well as organic fruit and veg, Riverford also produce organic food essentials such as meat, cheese, eggs, bread and cereals.
The taste and freshness of the fruit and veg was second to none. I usually buy organic veg from two of the major UK supermarkets and I can say there’s no comparison with Riverford’s produce. There’s something about eating fruit and veg that’s just been picked, with no cold storage involved and minimal transportation.
We really liked the addition of the Riverford Recipes fold-out card in the boxes. These contain delicious recipes for using with the fresh produce included in the box and can be kept in a recipe folder for future reference.
Our family has enjoyed some great meals using the veg box ingredients, along with a hearty Leek and Potato Soup and a no-pastry Pumpkin, Sprouting Broccoli and Leek Quiche.
We’re making the most of the fresh organic fruit, eating it with our breakfast, throughout the day as healthy snacks and in the evening chopped up roughly as a fresh fruit salad.
For a great family day out, you can take the children to visit Riverford farm and see where the veg is grown. While you’re there you can enjoy freshly cooked produce at the Riverford Field Kitchen restaurant which is open daily.
Riverford’s fruit and vegetables were delivered to my door by our Riverford local vegman who delivers the veg on a set day to maximise efficiency and reduce food miles.
The fruit and veg were wonderfully presented in boxes, looking so good I wanted to try them immediately.
Why not try a Riverford veg box for you and your family, delivery is free with all Riverford box orders.
Healthy Eating for Families
As a Nutritional Advisor I’m passionate about healthy eating, nutrition, organic produce and getting back to nature.
Food should be fun, natural and fresh. Healthy eating ensures you get all the right nutrients from your food to provide you with the best possible health and wellbeing.
Riverford is my favourite choice for fresh, organic produce. There’s a fantastic selection of organic produce including veg, fruit, meat, cheese, bread, dairy and more. There’s free delivery on all of Riverford’s fruit, veg and meat box orders. Riverford grow their own and deliver only the best fresh organic produce across the UK.
My baby is in the process of weaning and we’re having great fun experimenting with fruit and veg. It’s hugely entertaining watching the expressions she makes as she tries something new, or if my latest recipe doesn’t taste quite as she expected! One of the great joys of being a parent is helping my baby learn about good nutrition, healthy eating and living well.
Riverford Organics have just launched their brand new iPhone app, with over 770 searchable recipes – inspired by their Field Kitchen restaurant and the recipes they write for their organic vegboxes. Check it out Riverford iPhone App.
Riverford are currently giving away a free copy of their bestselling book Riverford Farm Cook Book RRP £16.99 when you order one of their brilliant veg boxes.
The Riverfood Farm Cook Book is full of original recipes and is a wonderful companion to your veg box, providing delicious recipes to bring out the best in your veg box.
