About Health Is Wealth

Savory and rich in animal protein, Animal protein promotes the production of dopamine, a neurotransmitter that stimulates the mind and jump-starts your motivation to tackle the day. Eggs and animal proteins are a great way to start your day. Contrary to popular belief, these protein sources are not proven to increase your cholesterol. Avoid processed foods that can diminish your energy like sausage and bacon. Greek yogurt, chia pudding, cottage cheese, avocado toast, homemade plant-based protein shakes, egg white wraps/omelettes and raw, unsalted nuts are great low-fat sources of protein that will kickstart your metabolism.

Lunch should be the largest meal of the day to ensure you have enough energy to last through the afternoon to dinner. It should include a large portion of protein that contains amino acids. Some options include chili, turkey meatloaf with steamed or roasted vegetables, greek salad, lettuce wraps, burrito bowl, lentil or pea soup, mushroom burger, tunafish with Ezekiel bread, grilled chicken or shrimp and vegetables, vegetables with hummus or tzatziki. 

Dinner should be eaten at least three hours before going to sleep, as the liver needs one to three hours to digest. It should contain very few carbohydrates since you no longer have the rest of the day to work them off. The majority of this meal should be vegetables with 4-6 ounces of plant-based protein or legumes. At night the body needs serotonin, a neurotransmitter that is responsible for sleep regulation.

Serotonin is made from tryptophan, an amino acid found in plant-based protein, such as legumes, soy, brown rice, sunflower seeds and chocolate. Animal protein contains amino acids that compete with tryptophan and slow down its pathway to the brain. As a result, it is not fully absorbed, which interferes with serotonin production and, therefore, sleep.

Foods that are high in animal protein and fat contain molecules that can take a long time to digest because they have to be cut up for digestion. This requires a lot of energy from the body and generates heat. And at night, the body temperature needs to come down to encourage sleep.
When you sleep, your body is in a horizontal position, but optimal digestion occurs when you are in a vertical position so the food can descend into your intestines. 

Some foods encourage serotonin production and tryptophan absorption, which optimizes sleep quality: 

• Walnuts and almonds. In addition to tryptophan, they contain magnesium, a lack of which can be associated with sleep disorders.
• Yogurt and cheese. These fermented dairy products contain tryptophan. Ideally, they should be made from goat or sheep milk.
• Carbohydrates (whole grains and fruits). Thanks to insulin secretion, the 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.
• Vegetables should make up at least one-third of your dinner. They supply fiber and vitamins and minerals, which promotes satiety and prevents snacking after dinner. Plus, vegetables promote digestion, which reduces bloating, flatulence and stomach aches. Cooked vegetables tend to be better because they are easier to digest than raw veggies.Season your vegetables with one or two tablespoons of an oil rich in omega-3.