Food Archives - Health BeatHealth Beat

We all enjoy a snack before bed. Sometimes those snacks can keep us awake or help us sleep.

Certain nutrients and hormones in foods help promote sleep. Tryptophan, found in turkey and fish, stimulates serotonin production. Melatonin, found in milk and cherries, makes you sleepy. Potassium found in bananas and magnesium also found in bananas and almonds help promote muscle relaxation.

Simple carbs and saturated fats in foods represent the danger zones of pre-sleep snacks. Both can reduce serotonin levels and can be difficult to digest.

With that in mind, here are some additional food dos and don’ts to consider before bedtime.

Some food do’s before bedtime:

Peanut butter on whole-grain bread.
Lean cheese on whole grain crackers.
Fortified cereal and milk.
Herbal teas like chamomile and mint.
Yogurt

Some food don’ts before bedtime:

Sweets and sugar
Dark chocolate
Fast food
Caffeine

Lastly, alcohol can make you sleepy but it can cause a restless night of sleep, and certain spicy foods we eat are hard to digest and may cause you to wake up.

Maintaining a well-balanced diet of fruits and vegetables, lean proteins, and complex carbohydrates across all meals and not just at night can promote healthy sleep and help you wake up refreshed.

If you still have trouble falling asleep or getting a restful night’s sleep, you should speak with your doctor as there may be an underlying medical issue. Jamaica Hospital’s state-of-the-art sleep center can help diagnose and treat various sleep disorders. For more information, or to make an appointment, please call 718-206-5916.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Summertime is a popular time of year for outdoor grilling. Food that is grilled outdoors always seems to delight our family and friends, but if we don’t practice proper food safety, people could get food poisoning.

Here are some tips to keep in mind when grilling food in order to avoid food poisoning:
• Always make sure the utensils you are using are clean before and after you use them
• Keep raw food away from cooked food by using separate plates
• Wash hands thoroughly with soap and water after touching uncooked food
• Use a meat thermometer to ensure that meat is cooked at the right temperature
145 degrees for whole beef, pork, veal, lamb
145 degrees for fish
160 degrees for hamburgers and ground beef
165 degrees for poultry and hot dogs
• Check the date on the meat package to ensure it is fresh when you buy it
• Don’t leave raw meat or poultry out at room temperature for more than two hours
• Keep uncooked meat refrigerated at 40 degrees Fahrenheit or lower
• After food is cooked, keep it hot until served at 140 degrees Fahrenheit or hotter
• Wash all of the utensils used for grilling after you are done with them
• Do not partially cook food and finish it later
• Keep food out of direct sunlight
• Use a meat thermometer to ensure that meat is cooked at the right temperature

By following these simple tips, you will ensure a wonderful meal will be enjoyed by everyone.

Tag Archives: Food

Food Dos and Don’ts for Sleep

Safely Grilling Food Outdoors