Midnight Munchies

AOL Coach Carolyn O'Neil says, "The right midnight snack can actually be good for you."











Ahhh~ music to my ears....

Hydrate Before All Else

Before you raid the refrigerator, make sure that hunger is really what's behind your mania to munch. "Dehydration is often mistaken for hunger," says Stella Metsovas. "Make sure to drink at least two cups of water before consuming any snack." Afterwards, you may be able to return to bed completely satisfied without eating a thing.




Eat like a Bunny

If you're in the mood for something yummy, celery or carrot sticks dipped in hummus are healthy and high in fiber. These crispy treats will also fill you up quickly due to their high water content. And with only a dab of hummus on each stick, you need not worry about consuming too many calories.
(Recipe at the end of post)

Embrace Carbs

Insomniacs take note: Starchy carbs can help you drift into a peaceful slumber.
Carbs with a high glycemic index, such as steamed rice, a baked potato or whole wheat toasted English muffin, may hasten sleep by quickly raising your blood sugar. Research also suggests that starchy carbs eaten before bedtime may also raise blood levels of tryptophan, an amino acid, and the neurotransmitter serotonin, sleep aids. With your mind and belly at rest, you'll be able to quit tossing and wake up refreshed for the next morning.

Satisfy Your Sweet Tooth

If you've got a penchant for all-things-sweet, the light of the moon may find you reaching into the cookie jar for some sugary relief. Discounting chocolate (because it contains caffeine), O'Neil suggests going for dried fruits such as prunes. "Their natural sweetness will tame your bedtime sweet tooth and the fiber, potassium,and magnesium will gently aid your digestive health."


Go Nuts

Did you know that those little unsalted almonds offer huge rewards? This nutty snack is full of magnesium and B vitamins, both which help promote serotonin -- the relaxing neurotransmitter -- production. Not only will you cut stress, but you won't stress over the calories. Twenty-two whole almonds only equals about 100 calories.


Act like a Kid

Another liquid snack option is a glass of non-fat milk. "A glass of milk can help you sleep better because of the calcium content -- which relaxes muscles -- and increases the amount of tryptophan in the blood, which helps promote sleepiness," says O'Neil. For a feeling of nostalgia, drink a glass of warm milk, just like your mom and dad gave you before bedtime.


Pinch of Protein

Foods containing protein are great filler-uppers. Calorie-for-calorie, protein makes a person feel more full than carbohydrates or fats. Plus, researchers report that consuming nearly a third of daily calories as lean protein revs a person's metabolism during sleep. Lean turkey, low-fat cheese or even an egg white omelet can be satisfying.



Bad Choice #1: High Fat

"Certain foods are really bad choices at midnight," according to O'Neil, pointing to "anything containing sugar, caffeine and a high fat content." It's not the speed or calories, necessarily. It's their ability to cause indigestion. While we're on the topic, stay clear of fried or too- spicy treats.

Bad Choice #2: Sugary Treats

If you're having issues dozing off, you may be suffering from elevated levels of stress hormones called cortisol. "Your body will naturally crave quick-energy foods, like cookies, cereal and snack bars" says Metasovas. "Stay away from these foods at all costs." Consuming these turbo snacks will push your levels of cortisol through the roof, which could keep you tossing and turning until sunrise.

Bad Choice #3: High Energy Drinks

Coffee and energy drinks may be tempting when you have a deadline to meet, but it's best to steer clear of these jitter-bugs when there are healthier options. Surprisingly, a salad of dark greens or strawberries and oranges may give you the energy you need to persevere through the night. Their complex carbs provide a slower, steady release of energy. Plus, they're full of folate, which is good for the brain.
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How to make hummus

Ingredients:

1. 1 16 oz can of chickpeas or garbanzo beans
2. 1/4 cup liquid from can of chickpeas
3. 3-5 tablespoons lemon juice (depending on taste)
4. 1 1/2 tablespoons tahini
5. 2 cloves garlic, crushed
6. 1/2 teaspoon salt
7. 2 tablespoons olive oil

Preparation:

1. Drain chickpeas and set aside liquid from can.
2. Combine remaining ingredients in blender or food processor.
3. Add 1/4 cup of liquid from chickpeas.
4. Blend for 3-5 minutes on low until thoroughly mixed and smooth.
5. Place in serving bowl, and create a shallow well in the center of the hummus.
6. Add a small amount (1-2 tablespoons) of olive oil in the well.
7. Garnish with parsley (optional)