What does the term “Fat Monday” mean to you? In the New Orleans Mardis Gras, it is known as the Monday before Ash Wednesday marking the tradition of the New Orleans carnival king’s arrival. However, to those of us who devote our weekend to gluttony, Fat Monday has a very different, not so celebratory meaning. Is Saturday your cake and cookie night? Do you spend your Sunday afternoons trolling social media with a melting pint of Haagen Dazs? If so, you are probably all too familiar with Fat Mondays. However, Fat Mondays are ok; it’s when Fat Mondays become Fat Tuesdays, Wednesdays, Thursdays, and Fridays when you have to start to worry. When you start feeling sick and tired of feeling sick and tired, there may be some simple mistakes you’re making.
1. You eat a late night dinner heavy on carbs and sugar
While a big dinner and dessert may feel like the perfect ending to a perfect day, it might not mean such a great morning after. Meals right before bed time force your body to concentrate on digesting food instead of getting a good night’s sleep. If you want some quality shut-eye, you’re better off eating a small serving of protein and swapping the mashed potatoes and fries for sweet potatoes. The complex carbohydrates and fiber in sweet potatoes will keep you fuller and reduce sugar cravings.
2. You’re eating too many sweets
If you’re getting a sugar high at night, you can expect a crash in the morning. Dawn Jackson Blatner, registered dietician, says, ” Refined, processed and sugary carbs are empty calories.” They require a lot of energy to digest, but leave you depleted of nutrients, Whole grain toast with almond butter can be a better way to fix the sugar craving while getting some nutritional value.
3. You’re eating lean meats and proteins late at night
Blatner says, “Protein takes the longest of any food group to digest, so too much of it will make your body work too hard and not be relaxed enough to get a good night’s sleep. To avoid this, try to get your protein by eating smaller portions of protein rich meals throughout the course of the day, rather than late at night
4. You eat too much fruit
Although fruit contains loads of vitamins, it also contains a lot of natural sugar, which can be harmful if you have diabetes and can also lead to a stomach ache. If you want to get your fruit fix, your best off with a handful of cherries, which contain phytochemicals like melatonin, to enhance sleep. Bananas are another great choice.because they contain muscle relaxants like potassium and magnesium to ensure a better sleep.
5. O.J., Coffee, or “Nightcap”
O.J. and coffee are traditional breakfast beverages and should probably remain that way. If you’re prone to acid reflux, orange juice is not the best pre- slumber choice and neither is coffee. Drinking java anytime after 2 p.m. can be enough to impede sleep and even decaf can contain some caffeine. Although alcohol can help to bring on sleep, the quality of the sleep may not be the good, According to Blatner, “Instead of getting a good night’s sleep, your body has to work to metabolize the alcohol. Chamomile or mint teas are both better nighttime options.” If you want a snack before sleep, try to keep it around 150 calories with a little protein so it doesn’t disrupt the sleep cycle and leaves you feeling energized in the morning.
If you’re a pre-bedtime snacker, we’d love to know how you keep the puffiness away? Drop us a line! We love to hear from you!