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Welcome to the NFN8|BLUE’s(Infinite Blue 😊) Motivational Monday Newsletter. 

Motivational Monday in 3 Minutes

Motivational Quote

Health on the Go

10 ways to Transform your Health in 2024 continued

8. Eat your carbs at dinner!

🛌🏼As humans, after we process carbohydrates, we get lethargic and sleepy. So nighttime is the perfect time to eat your carbs so that you help your body relax before bed. It helps drop your Cortisol levels the way they are meant to drop in the evening.

🛌🏼Then we will process the carbs while sleeping and wake up with that energy to get us going first thing! In contrast, when we eat carbs in the morning, our body thinks we are going to do something active (not sit in a car or at a desk) so the body ends up storing those unused carbs.

🍝🍝So save your carbs: bread, pasta, potatoes, rice, quinoa, lentils, beans, fruit (yes fruit!) for dinner time and you will notice an amazing shift of energy during your day! Goodbye afternoon energy slump!

🌱🌱Another way to help the body while sleeping is to opt for plant-based protein at dinner rather than animal protein. If your body has an hard time digesting meat, this could be a nice routine for you as well. Indeed, animal protein encourages the production of dopamine, a neurotransmitter responsible for alertness and motivation. While it is perfect in the morning to rev you up, at night the body needs to make serotonin, a neurotransmitter associated with soothing and sleep regulation. responsible for alertness and motivation.

🌻🌻Serotonin is made from tryptophan, an amino acid found in plant-based protein, such as legumes, soy, brown rice, sunflower seeds and chocolate. The carbohydrates found in legumes and grain products also help optimize serotonin production…another reason to save carbs for dinner!

Some foods that promote serotonin production, which optimizes sleep quality:

Walnuts and almonds: in addition to tryptophan, they contain magnesium, a lack of which can be linked to sleep disorders.

Carbohydrates (breads, pasta, beans, lentils, rice, quinoa, oats and fruits): thanks to insulin secretion, their amino acids will be directed to the brain rather than the muscles. That will make room for tryptophan in the brain, so it is more readily available for serotonin production.

Furthermore, animal proteins and cooked fats are very demanding for the digestive system: they are made up of molecules that can take a long time to digest.

Have fun making these changes and congratulations on optimizing your body!

-Coach Ashley

_{Would You Cold Plunge?}

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See you on Wednesday,

 Jamie and Ashley