Sleep and magnesium
Low magnesium from the diet is associated with poorer sleep. There is research to suggest that introducing a higher intake of magnesium through food can help with sleep. A ‘food first’ is an approach I will advocate for, but supplementation may be beneficial if you have a suboptimal intake of magnesium in the diet and therefore a supplement will be required. But keep in mind there is less evidence of improvements in general sleep from supplementation but the research is promising! It is something that is worth trialling as it is relatively cheap and safe when used in the recommended dosage. But bear in mind this is based on current research and is not an absolute!
Nutrition tip of the week:
How do I manage hunger in a deficit?
- Only do a deficit for a certain amount of time i.e. no more than 12 weeks
- Aim for a smaller deficit if a large deficit is causing extreme hunger
- Prioritise whole foods like fruit, veggies and lean protein sources
- Find what works best for you in terms of the timing of meals and stick to what works best
- It doesn’t always have to be only large or small meals aim to find that happy medium
- Volume eating can be helpful – larger amounts of food for smaller amounts of calories
- Aim for a higher protein diet
- Try to spread protein across the day as it can be sometimes lacking at breakfast time
- Try eating slower
- Increase fibre intake
- Reduce the number of liquid calories throughout the day i.e. coffees, smoothies
- Increase fluid intake
- Stress and sleep can be important so aim to minimise stress and optimise sleep
Again, it comes back to what works for you and there will be trial and error, but when you find it, it makes it easier to stick to!
This week’s simple swaps and recipes:
Time: 20 mins / Difficulty: easy / Serves: 2 / Nutritional values – 345kcal / 23g carbs / 36g protein / 11g fat
Ingredients: half tbsp of honey / 250g lean minced beef / half a red onion, diced / 1 garlic clove, crushed / ½ egg / frylight (olive oil will add extra calories and fat) / pepper / half tsp of Dijon mustard
Serve with: burger bap, slice of cheese, salad, tomato ketchup
- Heat up the oil in a frying pan and add the diced onions
- Reduce the heat and let the onions sweat slowly, adding garlic to ensure it doesn’t burn and become bitter
- Add the beef to a mixing bowl and break it up with your fingers
- Tip in the onions and garlic once cooled slightly and mix together thoroughly
- Add pepper and the Dijon mustard
- Pour in the egg and ensure that it has been mixed right the way through the beef and onions
- Separate the mixture into two portions and mould using your hands into burgers. Create a depression in the centre, ensuring the burgers cook evenly and flat. Place in the fridge to chill and stiffen
- Once chilled place on a heated frying pan
- Turn them over until cooked through or to the desired pinkness in the centre
- Serve on a wholemeal roll with lettuce tomato, onions, low-fat cheddar, and low-fat mayo/ketchup – your options are unlimited
High Carb Smoothie
Time: 5 mins / Difficulty: Easy / Serves 1 / Nutritional values – 370kcal / 81g carbs / 3g protein / 1.6g fat
Ingredients: 120g Kiwi / 200ml coconut water / 20g honey / 160g pear / 170g apples
Recipe: Place all ingredients in a blender & combine!
Note: Peel the fruit first if you don’t have a strong blender. Add more coconut water if the smoothie is too thick!