7 Snacks for 7 Hours of Sleep

Getting a good 7 or 8 hours of sleep each night is one of the best (and cheapest) ways to lose weight. But with all the stresses that many of us face today, getting a “good” night’s sleep is becoming more and more difficult.

In looking through my personal notes, I came across the following list of foods that make a good night-time snack. For various reasons, snacking on these foods (don’t eat more than 200 calories) won’t tax your digestive system and will help you relax, calm your racing thoughts, and in some cases even provide serotonin and melatonin, two hormones that help us sleep.

1. Warm milk – contains some tryptophan, which also acts as a gentle sedative (and it appears that the calcium helps the brain use the tryptophan).
2. Chamomile tea – acts as a gentle sedative, great for calming the mind.
3. Honey – causes the brain to stop releasing orexin, which is a neurotransmitter linked to alertness (don’t over-do it though, because too much honey has a stimulating effect).
4. Banana – releases serotonin and melatonin; also acts as a natural muscle relaxant.
5. Oatmeal – provides melatonin, and it’s filling without loading you up with too many calories.
6. Almonds – contain tryptophan and also act as a natural muscle relaxant.

Turkey on Whole-wheat bread – the carbs in the bread cause your body to release insulin, which then helps the tryptophan in the turkey get to your brain, where it’s converted to serotonin and thus encourages sleep.

Generally speaking, you can mix and match items from this list, just try to keep it below 200 calories total and you won’t experience the typical negative effects of eating late in the evening.

Train hard and pray harder,
Brandon

Recharging Ourselves Through Prayer

In Mark 1:35, we read that "Rising very early before dawn, [Jesus] left and went off to a deserted place, where he prayed." The verses around this passage in Mark's Gospel call us to heal the afflicted. But in order to answer Christ's call, we must also follow his example when it comes to preparing and maintaining ourselves and our ministry.

As we see in this passage, Jesus took time to rest and pray. After healing ills and driving out demons, he slept and then went to a secluded place to pray. He rested his body and then tended to the needs of his spirit before heading out to other villages.

Regardless of our ministry -- whether we are clergy or laity, ecclesial ministers or marketplace ministers, formal educators or parents -- we need to remember that we're running a marathon, not a sprint. Ministry is a long-term endeavor, so we need to take care of our bodies and minds so that we can continue to effectively minister for as long as Jesus needs us to.

Eating right, exercising, and getting plenty of rest will help maintain or physical bodies. But we need to recharge our spiritual batteries too; and we do that through prayer. That's what Jesus did -- and not just in the Gospel verses cited above. There are many, many times throughout the Gospels when Jesus goes off to spend time with his Father. If we expect to follow his example in ministry, we need to do that as well.

One final thing we should consider is that, when Jesus was done with his prayer, he didn't go back to the same village. In Mark 1:38-39, we read: "He told them, 'Let us go on to the nearby villages that I may preach there also. For this purpose have I come.' So he went into their synagogues, preaching and driving out demons throughout the whole of Galilee."

The important point is that Jesus went out to new villages, healing and bringing hope wherever he went. In this way, he helped spread the Good News throughout Galilee. Likewise, the apostles headed out into the world, often going from place to place, delivering Christ's message to people everywhere.

We need to do the same thing. We need to expand our ministry horizon. Parents should not only teach and nurture their own children, but their children's friends as well. Teachers should not simply teach at school, but everywhere the opportunity presents itself. Clergy should not only tend to the people of their parishes, but any who need their help. Lay men and women should not only discuss Christian principles and ideals at church on Sunday, but in the workplace, at the gym or out with friends.

As Christians, we are called to help alleviate the pain and suffering inherent in the human condition, and to help bring Christ's message of hope to the world. But in order to do effectively deliver the message, we must take care of our physical and spiritual needs. If we do that, we'll be much more able to sow the seeds of the Good News everywhere we go.

Train hard and pray harder,
Brandon Jubar