College is notorious for late night study sessions after long days full of classes, sports practice, eating and hanging with friends. So what are your best food choices when you\u2019re hungry after dinner and have some hours of studying to do?<\/p>\n
First thing\u2019s first. When it comes to brainpower, your body runs on glucose from carbohydrates for the brain to function. A snack of primarily protein and fat won\u2019t lead to a productive night, so let\u2019s discuss what the best food options are. Some foods are easy to make at home and others you can easily buy. Top Picks are suggestions for simple snacks you can make easily, digest easily before bed and won\u2019t make you tired when studying.<\/p>\n
Whole grains contain different vitamins and minerals. These minimally processed grains release glucose slowly in the body over time, whereas processed white breads, pasta, rice and cereal will give you a quick boost of energy and then rapidly drop resulting in feeling tired. Paired with more carbs from fruit or dairy (which also has protein to keep you full), you have a well-balanced snack.<\/p>\n
Top picks:<\/em><\/p>\n <\/p>\n Oily fish<\/strong> provides us with essential fatty acids the body cannot make on its own. Omega-3 contains anti-inflammatory properties that help athletes reduce muscle inflammation post exercise. Foods like salmon and trout are best, in addition to non-fish sources including ground flaxseed, soy beans, pumpkin and chia seeds and walnuts. In preparation, it\u2019s important to grind flaxseed for easy vitamin and mineral absorption and to soak chia seeds for increased hydration benefits (see recipe below).<\/p>\n Top Picks:<\/em><\/p>\n Tomatoes<\/strong> are rich in a powerful antioxidant called lycopene that could potentially help protect against free radical cell damage, which occurs in the development of dementia, specifically Alzheimer\u2019s disease.<\/p>\n Top Picks:<\/em><\/p>\n Nuts<\/strong> are high in vitamin E which according to some studies help prevent cognitive decline. Leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and whole grains are also good sources.<\/p>\n Pumpkin seeds<\/strong> are rich in the mineral zinc which is important for enhancing memory and thinking skills. They contain magnesium, B vitamins and a compound that is linked to reducing stress.<\/p>\n Top Picks:<\/em><\/p>\n Blueberries<\/strong> may be effective in improving or delaying short term memory loss. They are in season during the summer but can be purchased frozen in bulk year-round to be used in smoothies, cereal, yogurt, and baked goods.<\/p>\n Top Picks:<\/em><\/p>\n Snacks before bed<\/strong> Top Picks:<\/em><\/p>\n Ingredients:<\/strong><\/p>\n 50 g chia seeds Flavour: Cinnamon (can be added while chia is being infused), dark chocolate, cocoa powder, honey, coconut Directions:<\/em> <\/p>\n","protected":false},"excerpt":{"rendered":" College is notorious for late night study sessions after long days full of classes, sports practice, eating and hanging with friends. So what are your best food choices when you\u2019re hungry after dinner and have some hours of studying to do? First thing\u2019s first. When it comes to brainpower, your body runs on glucose from […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[101,103],"tags":[],"class_list":["post-14868","post","type-post","status-publish","format-standard","hentry","category-healthy-eating-en-nl","category-mindful-eating-en-nl"],"acf":[],"yoast_head":"\r\n\n
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\nSo what about a snack right before bed?\u00a0 It\u2019s best to consume your last snack at least one hour before sleeping to aid digestion. You\u2019ll want to eat something that doesn\u2019t keep you up all night. Evidence shows whole foods that are high in carbohydrate, specifically high glycemic index foods tend to cause the body to become more tired after eating. Adequate intake of total calories and a somewhat high protein intake of more than 20% of the total calories, has been shown to be beneficial.<\/p>\n\n
\nChia seed pudding recipe<\/em><\/p>\n
\n250 ml liquid: almond, coconut, cows or soy milk, water or 100% juice
\n50 g mixture of toppings:<\/p>\n
\nFresh fruit: raspberries, blueberries, blackberries, strawberries, figs, peaches
\nDried fruit: apricots, raisins, cranberries, blueberries, figs, strawberries<\/p>\n
\nIn a glass jar, pour chia seeds, then add liquid of choice. Cover jar with lid and shake for 30 seconds so chia seeds are equally dispersed in liquid. Store in fridge for at least 1 hour.\u00a0 Pour 1 cup of chia pudding in container and cover with toppings of your choice. Enjoy!<\/p>\n