You better stay hydrated or else this man will find you and make you drink water.
Thursday, 17 August 2017
Wednesday, 16 August 2017
Alright, we’ve gotta talk about it. That thing you do, late at night, by yourself, in the dark… Don’t be ashamed, eating late at night happens to the best of us.
Whether you eat a full meal or just a little snack, chowing down late at night can have some weird side effects on your health. For one, eating late at night throws off your body’s natural rhythms. You probably know that annoying feeling of being uncomfortably full and not being able to fall asleep, but your circadian rhythms and many other hormones in your body are affected by the calories you ingest. Basically, the later you eat, the less your body is prepared to sleep, which can wreck your memory and efficiency for the next day.
In fact, eating late at night may actually make you hungrier in the 24 hours following your evening eats. The hormone ghrelin, which controls how hungry you feel, uses the naturally occurring fast that happens from 8 p.m. to 8 a.m. the next day to reset itself. If you don’t give your body enough time to fast, then that biological pathway can’t occur.
So you’ll feel way more hungry if you eat late at night, but even worse your metabolism will slow down. Studies show that the later you dine, the more calories you’re likely to eat, and the less sleep you’ll get. Less sleep equals a slower metabolism, and that means weight gain.
Finally, eating late at night can cause acid reflux. Your stomach takes a few hours to empty out after a big meal, but if you hit the sack and get horizontal right after you eat acid from your stomach can leak upwards into your esophagus.
So you know the nitty gritty of why you shouldn’t eat late at night, but let’s examine why you feel that need to rip open a bag of chips with your teeth long after the sun has gone down.
You’re not eating enough during the day
It might seem blatantly obvious, but if you’re hungry late at night, it’s possible you aren’t eating enough during the day. Try eating a bigger lunchtime meal and a lighter dinner to ensure that you’ve fully digested your food, and integrate more fiber into your last meal of the day to stay more full for longer.
Your blood sugar is going berserk
If your blood sugar levels are constantly shooting through the roof and abruptly crashing, your food cravings will feel more intense—and your willpower will go out the window. Processed foods and anything with sugar tend to be higher on the glycemic index and can cause blood sugar spikes. Try cutting the added sugar out of your diet for a few days and you’ll notice your evening food cravings disappear.
Cortisol and stress are causing you to snack
Maybe you’re not even hungry, but every weeknight you find yourself gravitating to the freezer for your nightly pint of ice cream. If you’ve been stressed and anxious for the entire workday, the stress hormone cortisol will be elevated. Cortisol increases your appetite for sugar and fat, hence the late night ice cream or cheese cravings. Combat stress eating by unwinding earlier in the evening: a detoxifying epsom salt bath will help your muscles relax, meditating and deep breathing can lower your blood pressure levels, and a little melatonin can help your body naturally prepare for bed and make it easier to fall asleep.
If you’re constantly battling the midnight munchies, it might be time to get serious about cutting out the habit. You may go to bed hungry for a few nights, but eventually your cravings will subside and your body will find its normal, natural rhythm, sans ice cream!
You know that excess sugar is harmful to your health, but what about the naturally-occurring sugars in fruit? Let’s talk about the differences between added sugar and fruit.
TABLE SUGAR VS. WHOLE FRUIT
Fruit sugar and table sugar actually have a lot in common, if you are looking only at the sugar content. Table sugar is sucrose, a combination of two sugars: fructose and glucose. Fruits contain both fructose and glucose as well, but that’s not all you get when you reach for a piece of fruit. Cyrus Khambatta points out at Diabetes Daily that whole fruits “also contain longer chain carbohydrates that take longer to digest and absorb.”
One of the most important differences between added sugar and fruit sugar is the fiber-to-sugar ratio. Fiber slows the absorption of sugar in your bloodstream, which helps prevent a blood sugar spike. When you eat a candy bar, you get little to no fiber. Compare that to something like an apple or orange, which delivers three to four grams of fiber per serving.
Total volume of sugar also matters. Most sweets have a ton of sugar and little to no fiber. Fruit, on the other hand, contains less total sugar and gives you that fiber punch. In a recent article for NPR’s The Salt, Natalie Jacewicz explored the differences between whole fruit and other sources of dietary sugar. She points out that most fruit has maybe 20 grams of sugar, tops, per serving, while something like a soda packs in close to 40 grams.
And that sodapop doesn’t deliver any fiber or nutrients. It’s basically just sugar water.
NOT ALL FRUIT SUGAR SOURCES ARE CREATED EQUAL
Jacewicz also points out that you can’t give all sugar from fruits a pass. Fruit juice, for example, is not your friend, because it’s processed to remove the fiber that helps regulate blood sugar levels. Without fiber, a glass of apple juice is not much better than a can of soda. That goes for foods sweetened with fruit juice as well.
Smoothies and dried fruit are also a little bit tricky when it comes to sugar. Both contain fiber, but they can also contain high amounts of sugar.
Spokeswoman for the Academy of Nutrition and Dietetics, Lauri Wright, told Jacewicz that if you do like smoothies, you should make a point to sneak some veggies in alongside all of the fruit. You also need to watch out for commercial smoothies. Smoothie chains often use frozen fruit that’s sweetened with sugar, which turns a potentially healthy(ish) treat into a sugar bomb. When it comes to dried fruit, Wright advises that you go easy, since it’s so easy to eat too much of it.
THE LONG STORY SHORT
Not all carbs are bad, and not all sources of sugar are the same. When you’re looking for a sweet treat, you are best off reaching for an orange, a handful of berries, or other whole fruit options over refined sweets like juices, soda, candy or cookies. Smoothies and dried fruit are better than refined sweet treats, since they do contain fiber and other nutrients. They can be high in sugar, though, so moderation is key.
Rebecca Litchfield stepped into her first abandoned building, a Victorian asylum, in 2005. Today she travels the world, taking pictures of broken and forgotten places. For her latest project, she explored the remains of the crumbled Soviet Union and satellite states. The result was the breathtaking collection found in her new book, Soviet Ghosts.
“My aim with the book was to capture the crumbling empire of the former Soviet Union, before it is gone completely. The former USSR was once a thriving place, but with the fall of Communism, buildings now lay derelict, uninhabited, broken shells of a forgotten time. The collapse of the Soviet Union left haunting memories of ordinary people who once lived and worked there.“