Don't Eat These At Night

Good health is not just about eating the right foods. It’s about eating the right foods — in the right proportions at the right time. A heavy meal at night can put a strain on your digestive system and disrupt your sleep. Plus, it may contribute to weight gain because you aren’t likely to burn that many calories while you sleep.

Skipping dinner altogether is also not a good idea. The hunger will keep you awake and encourage late-night snacking.

And remember, sleep deprivation alters the way your genetics influence your body mass index (BMI), thus leading to weight gain. Studies have also found that it tends to compromise weight loss efforts by causing your body to burn more muscle instead of fat.

Here are some of the worst possible foods that you can eat late at night.

Coffee

Caffeine can keep you tossing and turning in your bed for hours due to its temporary stimulating effect. It has also been found to alter the normal stages of sleep and compromise deep sleep. Lack of quality sleep at night can hinder cognitive functions and contribute to daytime tiredness.

If you are thinking about switching to decaffeinated coffee, be aware that most decaf coffees are not completely caffeine-free. Instead of clinging to your coffee, try an herbal tea. For example, you can enjoy a soothing cup of chamomile tea, which will also aid digestion and promote sleep.

Alcohol

Alcohol can cause a drowsy effect but it does not produce revitalizing sleep. According to a 2013 review of 27 studies on the effect of drinking on nocturnal sleep, although alcohol reduces the time it takes to fall asleep and even increases deep sleep, it tends to reduce REM (rapid eye movement) sleep that influences your memory and serves restorative functions.

A refreshing, good night’s sleep includes 6 to 7 cycles of REM sleep. With alcohol in your system, it can be reduced to just 1 or 2. Alcohol can also cause snoring as it relaxes all the body’s muscles, including the throat muscles, thus reducing your defenses against airway obstruction.

Red Meat

Eating steak or other red meat products can keep you tossing and turning in bed at night. Due to their high fat and protein content, these foods take time to digest and thus keep the body awake throughout the digestion process. They also make you feel sluggish the next morning.

Instead of relishing that thick, juicy steak, opt for lean meat and vegetables. However, avoid cruciferous vegetables like cauliflower, broccoli and cabbage as they can cause abdominal gas.

Beans

Though healthy, beans should also be avoided at night. The jingle “Beans, Beans, The Musical Fruit” best describes the reason. Being high in soluble fiber, beans can cause flatulence and tummy troubles late at night.

In fact, increased abdominal gas is a common side effect of most high-fiber diets. Both soluble as well as insoluble fiber cause gas, but soluble fiber has a higher gas-producing potential because it slows the passage of food through the intestine where the gut bacteria break down carbohydrates and cause fermentation and gas.

Lentils, peas, nuts and seeds are also rich in soluble fiber. Foods that contain insoluble fiber include broccoli, cauliflower, cabbage, Brussels sprouts and other cruciferous vegetables. Garlic, onions, shallots, chicory root and leeks may also contribute to gas and flatulence.

Super Cheesy Foods

Greasy toppings on your pizza are delicious but can leave you lying awake, feeling too full. Cheese is good for your health and even promotes sleep because as it contains the sleep-inducing amino acid tryptophan.

However, eating high-fat cheeses, especially at night, can make digestion terribly uncomfortable. Plus, they are loaded with calories.

You can have non-fat cottage cheese and low-fat mozzarella or ricotta cheese, but remember moderation is the key.

Fried and Fatty Foods

Constantly grazing on chips, fries, cheeseburgers and other high-calorie junk food is a strict no-no for your health, particularly at night.

They are rich in fat that takes a longer time to digest and slows down the overall digestive process, thus leaving excess acid in the stomach and wreaking havoc on the digestive tract. Those who suffer from acid reflux should definitely stay away from fried foods.

Also, avoid spicy foods that may cause physical discomfort like heartburn. Plus, they tend to give you a rush of endorphins that can make it harder to sleep.

Sodas

Sodas are not only filled with empty calories, they are also acidic in nature. Drinking soda at night can increase stomach pressure and cause stomach discomfort.

Also, the high amount of sugar in many carbonated drinks causes your energy levels to spike and disrupts your sleep. Plus, certain sugars and artificial sweeteners can give you gas and bloating. Some sodas, especially diet sodas, also contain caffeine that disrupts sleep.

Chocolates and Candy Bars

Although it contains antioxidants, eating chocolate, especially dark chocolate, at night is not a good idea. It contains stimulants like caffeine and theobromine that can keep you awake longer. The common milk chocolate, though lower in caffeine, is loaded with sugar and fats.

Avoid candy bars, pastries and other sugary treats as well. In addition to causing energy spikes, these simple-carbohydrate foods contribute to weight gain by causing a spike in your blood glucose level, most of which your body does not need, especially at night. Thus, the body stores excess glucose as fat.

Sorry to say, but high-fat and high-sugar ice creams are also a no-no. Don’t reach for that box of sugary cereal, either. You can eat a healthier cereal snack, though.

Additional Tips 

• Eat your dinner at least 2 hours before going to bed. 
• Avoid late-night snack attacks. 
• Do not eat too much fruit at night as most fruits are high in sugar. You can eat a small serving, but not more than 1 cup. 
• Manage stress and anxiety as they may disrupt your sleep cycle and encourage late-night snacking.

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Strength Training for Runners

Strength training has numerous health benefits, and is particularly important for runners. It helps you avoid injury, improves your strength and endurance, and adds another dimension to what your running is doing for your physique.

Strength training can also:

• strengthen bone density
• aid in weight management
• improve mental focus
• help manage chronic pain

According to research, strength training can also have a major impact on the quality of your runs. One study showed that strength training exercises improve running economy (or efficiency) in female distance runners. This means that runners who strength train will be able to run faster over the same distance, and experience less fatigue.

The Best Strength Training Moves 

A well-rounded strength training routine — one that hits all of the major muscle groups — is best. But there are some strength training moves that are invaluable for runners.

We talked with Shane Allen, a famous Personal Trainer, who highlighted these top five strength training exercises specifically for runners:

1. Planks

Great for core strength, planks can be done without any equipment.

1. Start in a pushup position, either on your hands or forearms.
2. Tighten your entire body, especially your core and glutes.
3. Hold this position for 60 seconds.
4. Do three planks per session. If you want to make things tougher, rest your arms or hands on a Swiss ball while planking.

Game for going extreme? Do small circles on the ball rather than remaining stationary.

2. Squats

Squats are a functional move that primarily work the legs, but also engage the core. Start with body weight squats and do three sets of 10. Once that starts getting too easy, begin adding weight.

1. Stand with your feet hip-width apart.
2. Begin to lower your body as far down as possible, bending your knees and pushing your hips back.
3. As you squat, use your glutes, abs, back, and hip flexors to control how far your back arches. Keep your chest tilted up.

Remember as you squat: Don’t let your knees extend out past your toes, keep your chest up, and focus on driving through your heels as you push up to engage your posterior chain.

3. Calf Raises

Your calves can take a beating when you run. Strengthen them with calf raises. Allen suggests using a raised surface, like a box or stair, to get the greatest extension out of the move.

1. Stand on the edge of a raised surface so that your heels are just off the surface.
2. Flex your calf muscles for one second, so that your heels are raised and your toes carry all of your weight.
3. Lower slowly for five seconds. Push back up to the starting position and repeat.

4. Glute-Hamstring Bridge

The glute-hamstring bridge will help strengthen the powerful muscles of your backside.

1. Lie on your back with your knees bent and feet on the floor.
2. Raise your hips towards the sky while squeezing your glutes and engaging your core.
3. Slowly lower, and repeat.

5. Split Jumps

Split jumps are a dynamic move that not only engage fast-twitch muscle fibers of your lower body, but raise your heart rate as well.

1. Lunge deeply with one leg forward and the other back.
2. Explode up into a jump and switch leg positions.
3. Land in a lunge with the opposite foot forward.

Strength training can be fun and is a great way to mix up your workouts while reducing your risk of injury. Add this resistance workout to your weekly training schedule, aiming to get two to three sessions in each week. Try these moves without added weight first, adding resistance slowly as you go.

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