Do you go to sleep hungry? Many people worry that eating before bedtime may hinder their weight loss and fitness efforts. However, hitting the sack on an empty stomach can result in trouble sleeping and may affect your body’s ability to build and retain muscle mass. There are a number of foods you can enjoy late at night that can keep you healthy — and even enhance your slumber! Here are a few of our favorite late night snacks:
Eat These Foods for Better Sleep:
Munching these foods before bedtime can help keep you feeling full and rested.
Filled with magnesium and potassium bananas help you to relax overworked muscles and relieve anxiety. Bananas also contain tryptophan, an amino acid that promotes sleep leading to the production of serotonin and melatonin. Enjoy a banana fresh or in a Svelte® vegan and gluten-free shake. Svelte® Banana Crème protein shakes are made with organic banana puree, not artificial flavorings!
Cherries, in particular sour / tart cherries, increase the body’s production of melatonin — a hormone that encourages sleep. Tart cherries are high in antioxidants and a super food for fighting inflammation. Reduce pain, swelling, and prepare for bed by eating a handful of sour cherries or drinking a glass of unsweetened (or lightly sweetened) tart cherry juice.
Believe it or not, popcorn is a great bedtime snack! Being a complex carbohydrate, popcorn helps your body to release serotonin by helping bring tryptophans to the brain. Don’t load up on butter or salt! Try adding spices for flavor like curry powder or cinnamon.
Svelte® Soy Protein Shakes
Svelte® plant-based protein shakes are certified organic and use only fresh non-GMO soy milk. Soy milk is rich in isoflavones, plant-based compounds with weak estrogenic effects. Studies have found that these phytoestrogens may be beneficial for sleep quality and duration. Sip Svelte® French Vanilla or Banana Crème before bedtime as a caffeine-free snack!
Pumpkin seeds are packed with magnesium and tryptophan, both natural relaxants promoting sleep. They are also high in zinc, which helps the brain to convert tryptophan into the feel-good neurotransmitter serotonin. Enjoy a big handful of pumpkin seeds on oatmeal, yogurt, or in a bedtime smoothie!
A good source of protein and tryptophan, edamame makes an excellent late night snack! It is especially beneficial for women going through menopause as it may help with regulating hot flashes throughout the night. Try edamame on its own, in soups, mashed into dip, or on top of avocado toast.
As if you needed another reason to love avocados! High in healthy unsaturated fats and magnesium, eating avocados can help get you ready for bed. Spread avocado on toast, make it into guacamole, or eat on its own.
Recent studies suggest that eating kiwi may be beneficial for sleep. The high levels of antioxidants and serotonin in kiwifruits are thought to be responsible for its sleep aiding powers. Kiwi is also a great source of vitamin C, helping to boost your immunity and fight off disease.
There is something so satisfying about a bowl of oatmeal. A good source of magnesium, potassium, calcium, and phosphorus oatmeal will keep you feeling full all night long. Don’t go overboard on sweeteners! Try adding fresh bananas, nuts, seeds, or dried goji berries —rich in melatonin.
Eating whole grains at night can help prevent muscle cramps and insomnia. Furthermore, carbohydrate rich-foods encourage your body to produce insulin, speeding up the release of tryptophan and serotonin. Munch on whole grain toast with nut butter or avocado and sleep soundly!
Calcium is another mineral that helps your body create relaxing melatonin. In fact, a lack of calcium may cause you to wake up in the night and have trouble sleeping. Enjoy yogurt before bedtime to increase your calcium levels and soothe your stomach. Watch out for varieties high in sugar and add fruit for sweetness.
Nuts tend to be packed with nutrients — a number of which may be beneficial for your health! Almonds in particular are great to snack on before bed. A solid source of magnesium and protein, nuts help with relaxation and sleep. Almonds are also known for maintaining blood sugar levels while you snooze.
Along with lots of great items for snacking before bedtime, there are some foods you should also look to avoid!
Avoid These Foods for Better Sleep:
Do not eat foods that are spicy, contain alcohol, caffeine, or are high in unhealthy saturated fats before bedtime. These foods will potentially make it more difficult to sleep through the night
Don’t worry about snacking at night with these healthy suggestions. Find more clean eating eating tips and snack ideas on our Pinterest!
More than a trend, foam rolling is being adopted by people everywhere to help soothe sore muscles and aid with recovery. Using a foam roller increases the blood flow to muscles, reducing soreness, tightness, and risk of injury. Compared to static stretching, a foam roller can significantly increase your range of motion — leading to improved flexibility. Try using a foam roller before a workout to get your blood circulating, after a workout to help soothe tight muscles, and anytime throughout the day to relieve tension and improve flexibility.
Foam rollers come in many shapes and sizes. There are long ones, short ones, firm ones, soft ones, rollers with bumps and ridges. All work to accomplish the same thing — self massage. Not sure which is best for you? Check out this guide on foam rollers!
Foam rolling will help enhance your results and speed up recovery times, so what are you waiting for?! Grab a roller and join along with these moves targeting specific areas of the body. Perform each roll for 20-30 seconds, or 5-10 slow rolls. Spend longer on problem areas!
Foam Rolling for Your Back and Chest
Relieve tension in your back and improve flexibility using a foam roller. Try these moves!
Upper Back Roll:
Lie on your back and place a foam roller underneath your upper back. Cross your hands over your chest. Keeping your feet on the ground, raise your hips off the ground, focusing your weight on the roller. Roll back and forth from mid to upper back slowly. Shift weight from the center, to the left, and right sides of your body to completely stretch your upper back.
Lower Back Roll:
In a seated position, place a foam roller on your lower back. Rest your arms behind you on the ground for support. Lightly lift your bottom off the ground, tighten your abs, and bend your knees to move the roller up and down your lower back. Use your hands for support and make sure not to put too much pressure on your spine.
Lie on your right side, right leg loosely outstretched, and left leg bent with your left foot flat on the floor. Place a foam roller beneath your right armpit. Rest your right hand lightly on your head or stretch it out straight in line with your body for a more intense stretch. Let your left hand rest on the ground or foam roller. Keeping your upper body off the ground, roll down about 4 inches from your armpit towards your waist. Roll back and forth along your latissimus dorsi muscles. Once finished, switch to the left side and continue to stretch your lats.
Lay face down on the floor. Place a foam roller under your chest, just below your armpit on the right side. Extend your right arm forward. Place your left arm on the floor nearby for support. Press your chest into the roller and gently roll back and forth a few inches, massaging your right pectoral muscle. Switch to your left side to complete the stretch.
Foam Rolling for Your Legs
Get the most out of your leg workout by foam rolling! Add these moves to your stretching routine and recover faster.
While seated, position a foam roller under your upper right leg. Place your hands behind you or to the sides for support. Keeping your right leg on the roller, plant your left foot on the ground near the foam roller bending your knee. Use your hands to lift yourself off the ground and slowly roll your right leg back and forth on the roller from above your knee to right below your butt cheek. Make sure you include your inner and outer hamstring by shifting your leg as you roll. Switch sides and repeat with your left leg.
Sit on the ground with your right calf resting on a foam roller and your left leg bent, left foot on the floor nearby. Place your hands behind you or to the sides for support. Using your hands and left leg for balance, lift your body and shift weight to your right calf. Foam roll your right calf from below the knee to above the ankle, getting the inner and outer parts of the muscle. Switch legs and repeat on the left calf.
Lie facedown on the floor propped up by your forearms in front of you. Place a foam roller underneath your right hip, lifting your right foot off of the ground. Using your forearms for support, lift your body off of the ground shifting as much weight to your right quad as is comfortable. Your left knee may remain on the ground or hover. Roll from above the knee to below the hip, rotating slightly from side to side for a full stretch. After 20-30 seconds switch sides and stretch the left quad.
Sitting on top of a foam roller, place your hands behind you or to the sides for support. Cross your right leg over your left knee and shift your weight towards the right hip. Roll your right butt cheek back and forth over the roller slowly, feeling the stretch. Switch sides and repeat.
Foam rolling can be a great addition to any routine! With benefits like decreased soreness and increased flexibility, there is no reason to avoid this trend any longer. If you are wary of investing in your own roller, check your local fitness center! They will likely have a foam roller you can test out.
Recovering from a tough workout? Let Svelte® soy protein shakes help! Packed with plant-based protein and 50% of your daily-recommended vitamin B12, Svelte is made with ingredients to nourish your body and reenergize.
Find more fitness tips, healthy inspiration, and clean eating recipes on our Pinterest page!
There is nothing better than sipping on a warm mug of hot chocolate during a cold winter day. The only bad thing? Feeling bloated and anticipating a sugar crash afterwards. Good news! Using Svelte® dairy-free Chocolate Protein Shakes you can make a deliciously creamy mug of cocoa packed with protein and low in sugar. Heat Svelte® Chocolate Protein Shakes up in the microwave using a microwave safe container in 30-second intervals or in a pot on the stove top over low/medium heat, stirring frequently. Looking for a flavorful twist? Try some of these healthy add-ins:
Peanut butter and chocolate is one of our all time favorite combos! Plus, peanut butter offers a wealth of nutrients, being a good source of protein, potassium, and magnesium.
Are you a peanut butter lover? To add some peanut goodness to your cocoa, dissolve ¼ cup peanut butter into a heated 11 oz. Svelte® Chocolate Protein Shake.
‘Tis the season for peppermint. Aside from being a wonderful holiday flavor, peppermint also helps to reduce stomach aches, relieve headaches, improve mental focus, and boost energy. Not to mention it leaves your breath minty fresh!
Enjoy the uplifting benefits of peppermint by adding 1 teaspoon peppermint extract to a hot 11 oz. Svelte® Chocolate Protein Shake.
In need of a serious pick-me-up? Try adding some espresso or strongly brewed coffee to your Svelte hot chocolate. Coffee boasts a number of health benefits and when combined with Svelte® Chocolate — you will be in mocha heaven!
An awesome way to start your day or sneak in an afternoon treat, try adding 1 shot espresso or ¼ cup strongly brewed coffee to your heated 11 oz. Svelte® Chocolate Protein Shake.
Caramel is one of our guilty pleasures, so it is no surprise we like adding it to our cocoa. Try making this vegan caramel sauce made with coconut milk and the sweetener of your choice.
Satisfy your sweet tooth by adding 1 tablespoon caramel sauce and a sprinkle of salt to a heated 11 oz. Svelte® Chocolate Protein Shake.
There is something about orange cocoa that just feels right during the holiday season. Plus the added vitamin C will help boost your immunity and ward off unwanted illnesses.
To enjoy an orange hot chocolate add ½ teaspoon orange zest and 1 ½ teaspoons orange juice to 11 oz. of heated Svelte® Chocolate Protein Shake.
Cinnamon and Cayenne
Bring on the spice! The delightful combination of cinnamon, cayenne, and chocolate makes for a mouth-watering snack. Cinnamon is a good source of antioxidants, contains anti-inflammatory properties, and promotes a healthy heart. Cayenne is known for aiding with digestion, relieving migraines and joint pains, and supporting weight loss. Paired together, these spices pack a healthy punch!
To spice your hot chocolate, add ¼ teaspoon cinnamon and a big pinch of cayenne to 11 oz. of heated Svelte® Chocolate Protein Shake.
Svelte® Chocolate Protein Shakes are vegan, gluten-free, and organic. Made with non-GMO soy milk, each shake contains 11g protein, 20% of your daily-recommended fiber, and just 6 grams of sugar per 11 oz. serving. These tasty shakes are great out of the fridge or heated as hot chocolate!
Find more Svelte® recipes here or follow @DrinkSvelte on Instagram for healthy tips and inspiration.
Some days you can’t bring yourself to leave the house and hit the gym. We get it — totally been there! Luckily, you can feel fit and accomplished from the comfort of your own couch. Try these simple exercises to stretch out and sneak in a workout while watching television or lounging. With moves for your arms, legs, and abs you can get a full body workout while catching up on your favorite shows.
Workout your arms with these easy exercises:
Sit on the edge of the couch, legs extended, and feet on the ground with weight on your heels. Position your hands on either side of you with your fingertips pointed forward.
Lift your entire body off the couch, moving your feet forward as needed to keep your legs straight. Use your arms to lower yourself until you nearly touch the floor. Rise back up to a full arm extension. This is one rep. Without returning to your seat, complete 10-20 reps of tricep dips. This is one set.
Complete 3 sets of tricep dips, taking a brief break between each set.
Sit on the edge of the couch, feet planted firmly on the ground. Bend your elbows loosely on either side with your hands held up, fists balled, and knuckles pointing out away from your body.
Punch one arm straight upwards, rotating your fist 180 degrees as you go. Return to your starting position. Repeat with other arm to complete one rep. Starting slowly and speeding up as you go, complete 20-30 reps. This is one set.
Complete 3 sets of overhead punches, taking a brief break between each set.
For more difficulty: Add a light hand weight to both hands.
Couch Push Ups
Kneel on the floor facing the couch, about 2 feet away. Place your hands shoulder width apart on the edge of a cushion and cross your ankles.
Slowly bend your arms and lower your upper body until your chest touches the couch. Hold for 2 seconds then press up to return to starting position. This is one rep. Complete 10-20 reps of push ups for one set.
Complete 3 sets of couch push ups, taking a brief break between each set.
For more difficulty: If you are looking for a more challenging push up, try starting with your feet on the couch, your body fully outstretched, and your arms planted on the floor, shoulder width apart in a push up stance.
Slowly bend your arms and lower your upper body until your chest nears the floor. Hold for 2 seconds then press up to return to starting position. This is one rep.
Give your legs a workout with these simple moves:
Lay flat on your back on the couch, keeping your head level with your body. Place your arms alongside your hips, palms down.
Keeping your legs straight, raise them into a vertical position and then slowly lower them back again to the couch. This is one rep. Complete 10-15 reps for one set.
Complete 3 sets of leg raises, taking a brief break between each set.
Lay flat on your back on the couch, keeping your head level with your body. Place your arms alongside your hips, palms down. Lift your legs 4 to 6 inches off the couch, pressing your lower back into the couch.
Keep your legs straight as you raise one leg several inches higher and then return it to starting position. Alternating between legs, lift one then the other, never touching your feet to the couch. Flutter kick for 30 seconds to complete 1 set.
Complete 3 sets of flutter kicks, taking a brief break between each set.
Calf + Toe Raises
Sit on the edge of the couch, knees bent, and feet flat on the ground.
Calf Raises: Lift your heels up off the floor, keeping only your toes planted. Slowly lower your heels back down to the floor. Repeat for 30-60 seconds to complete one set.
Toe Raises: Lift your toes up off the floor, keeping only your heels planted. Slowly lower your toes back down to the floor. Repeat for 30-60 seconds to complete one set.
Complete 3 sets of calf + toe raises, taking a brief break between each set.
For more difficulty: Stand next to the couch instead of sitting.
These tummy exercises will help you get toned without leaving the couch:
Leg Pull Ins
Sit on the edge of the couch, hands resting on the couch on either side of you. Raise your knees off the ground until they are level with your chest.
Extend your legs straight forward fully and lean back to a 45 degree angle. Return to the starting position to complete one rep. Do 10-15 reps to finish a set.
Complete 3 sets of leg pull ins, taking a brief break between each set.
Air Bike Crunches
Sit on the edge of the couch, hands resting on the couch on either side of you. Raise your knees off the ground until they are level with your chest and lean back to a 45 degree angle.
Pedal your legs in the air as if you were riding a bike. Pedal for 30-60 seconds to complete one set.
Complete 3 sets of air bike crunches, taking a brief break between each set.
Extended Ball Crunches
Lay flat on your back on the couch, keeping your head level with your body. Extend your arms overhead. Lift your arms and legs roughly 2-3 inches off the ground, hovering.
Tuck your knees into your chest and wrap your arms around your shins to form a ball. Slowly return to extended hovering position to complete one rep. Execute 10-20 reps for one set.
Complete 3 sets of extended ball crunches, taking a brief break between each set.
Try a few or power through them all! These workouts are a great way to feel a little less lazy on an inactive day. Need some pre/post workout fuel? Grab a Svelte® organic protein shake! Packed with 11g of protein, 20% of your daily-recommended fiber and just 6g of sugar, Svelte® is the perfect *convenient* partner for idle days.
Looking for further guidance? Check out our infographic below!
Toast is trending and it is no secret why! You can add almost any toppings to toast to make it versatile, healthy and scrumptious. It can be eaten anytime of the day, and with gluten-free and vegan options nearly everyone can enjoy toast.
Savory and sweet, we’ve created some yummy plant-based combinations that pack a nutritious punch. Loaded with fresh fruits and veggies, these simple recipes are a great healthy way to nourish your body any time of day!
Toast with us:
Chocolate Hummus, Banana, Raspberry, and Chia Seed Toast
Fruity and fresh, this tasty toast combo will satisfy your sweet tooth guilt-free! First, make Svelte® Chocolate Hummus — find the recipe here.
Packed with protein, fiber, and low in sugar, Svelte® Chocolate Hummus (made with Svelte® Chocolate protein shake) makes a great base for your toast. Follow up with fresh banana slices and raspberries. This adds plenty of potassium, vitamin B6, and vitamin C for energy and immunity. Top it all off with chia seeds for added fiber and heart healthy omega-3 fatty acids.
Avocado, Radish, Red Pepper, and Lemon Toast
If you haven’t tried avocado toast yet, start here! There’s a reason it has taken the food world by storm, becoming a feature in many popular news articles and brunch menus. Not only are avocados paired with toast a smashing hit flavor wise, they are a fiber and protein powerhouse. Additionally, avocados are a good source of healthy fats that work to lower cholesterol. Radishes not only add some texture, but also contribute notable amounts of vitamin C, folate, and potassium. Including red pepper flakes might help to boost your metabolism as peppers contain capsaicin. Capsaicin is also thought to help reduce headaches and regulate blood sugar levels. A splash of lemon will keep your avocados from browning and add immunity boosting vitamin C.
Peanut Butter, Kiwi, and Coconut Toast
PBJ lovers, this one is for you! Try adding kiwi and coconut to your peanut butter toast for a fun twist on your classic peanut butter and jelly. Peanut butter is packed with protein making it a great spread to start with. In season now, kiwis and are a great source of vitamin C, boasting over 100% of the daily-recommended amount in just 1 fruit. Kiwis are also thought to promote healthy digestion and sleep. Finish things off with unsweetened shredded coconut for added fiber and manganese.
Sweet Potato, Cashew Yogurt, Walnuts, and Goji Berry Toast
This toast has it all! It is sweet, creamy, crunchy, tangy, and full of flavor. Start by cooking sweet potato. Sweet potatoes are an incredible source of vitamin A — with roughly 377% the daily-recommended amount per 1 cup serving. Once cooked, smash sweet potato as the base on the toast. Next, spread a healthy spoonful of yogurt. We used vanilla cashew yogurt. This adds probiotics and smooth creaminess to your toast. Create crunch with walnuts, which contribute omega-3 fatty acids and antioxidants to the mix. Dried goji berries are a complimentary sweet component. Goji berries are a superfruit rich in antioxidants, vitamin A, vitamin C, and iron. Finally, sprinkle with a dash of cinnamon for manganese and extra antioxidants — known for fighting inflammation.
Beet Hummus, Cucumber, Carrot, and Pumpkin Seed Toast
This colorful combination makes a delightful lunch or snack! Begin with beet hummus. High in potassium, vitamin B6, and fiber beet hummus will fill you up and boost your energy. Add cucumbers and shredded carrots for hydration, vitamin A, and vitamin K. This will help flush out toxins in the body and maintain a healthy heart. Raw pumpkin seeds are the final ingredient boasting nearly half the recommended daily amount of magnesium per ¼ cup serving. Magnesium helps to increase energy, maintain anxiety levels, treat insomnia, relieve sore muscles and headaches, and aid in a number of other crucial functions within the body. Pumpkin seeds are also a good source of zinc and omega-3 fatty acids.
Peach Jam, Pear, Almond Butter, Granola, and Almond Toast
First up on this toast is a delicious homemade white peach jam, but really any fruit spread should do! Aim for something low in added sugar. Next add fresh pear slices. Pear is a great source of fiber and vitamin C to keep you feeling full and fight illness. Add almond slivers and granola to the top for a satisfying crunch. Granola is a good source of fiber and iron, while almonds are filled with healthy fats, protein, and magnesium.
As you can see, there is a toast for any hour of the day. Start with these clean eating toast suggestions and then experiment on your own! With endless healthy add-ons, toast can be a great simple and affordable way to express creativity in the kitchen.
Thirsty from all that toast? Grab a Svelte® gluten-free protein shake! With 11 grams of soy protein, 20% of your daily-recommended fiber and just 6 grams of sugar Svelte® will keep you feeling satisfied for hours!
Looking for more yummy recipes? Follow Svelte® on Pinterest!
Fall is here and that means colder weather and shorter days are upon us. These changes in the season can have a serious impact on mood, causing depression and making it harder to maintain energy. Fortunately, there are a number of things that can be done naturally to help combat stress and lessen anxiety!
Exercise is one of the best methods to naturally de-stress. Working out releases powerful endorphins in the brain that work to boost your mood and ease post-workout pains. Even if you don’t have time to get in a full sweat session, research shows just 20-minutes of activity per day can help with stress levels. So go out for a walk, run around with the kids, or sign up for a fitness class. It doesn’t matter your method — just get active!
Balance Your Diet
What you eat and drink throughout the day impacts mood and anxiety. Certain foods contain vitamins and minerals that help your brain handle stress better. To de-stress, look to eat foods high in B vitamins, protein, healthy fats, magnesium, and omega-3 fatty acids. Foods like raw nuts, avocado, legumes, bananas, leafy greens, and dark chocolate are great for fighting the blues. Green tea has also been shown to promote relaxation through the amino acid theanine.
On the contrary, there are a handful of foods that may contribute to increasing stress levels. Avoid foods high in added sugars, processed ingredients, caffeine, alcohol, and simple carbs. These are things like doughnuts, chips, sugary coffee drinks, greasy fast food, and soda.
While you may just feel like bundling up and being alone, spending time with loved ones can really boost your mood! Laughing will increase oxygen in your body, stimulate your heart and cause your brain to produce feel-good endorphins. Furthermore, spending time with friends creates a sense of security, self worth, and belonging.
Spend Time Away from Screens
Put down your phone and close your laptop! Studies have found that too much screen time can result in sleep deprivation, stress, and mental health issues. It can be hard to step away, but try to take frequent screen breaks throughout the day and disconnect at least an hour prior to bedtime.
Yes, something as simple as breathing can help manage stress! The way you breathe affects your whole body. Short shallow breaths are linked to an increased heart rate and high blood pressure. On the flip side, breathing deeply helps us to calm down, lowering both the heart rate and blood pressure. Experts have found that breathing exercises provide an extra boost of oxygen that helps to reduce tension and relieve anxiety.
Buy a Plant
Potted plants are extremely beneficial to your indoor air quality, making it easier and cleaner to breathe. Here are some of the best plants to keep in your home as air purifiers. Not only do plants help to clean the air, but experts have found that keeping greenery around further affects your well-being. Potted plants have been found to lower blood pressure, increase attentiveness, and lower anxiety.
Find Stillness Daily
Meditation has been proven to help reduce stress levels and find peace of mind. Best of all, it can be practiced on your own almost anywhere! Having a hard time getting started? There are a number of meditation and relaxation apps that can help.
Not into meditation? There are other ways you can find stillness and de-stress. Try listening to your favorite music, reading a book, or taking a hot bath. Focus on clearing your mind and relaxing.
Do you get a solid 7-9 hours of sleep per night? Adults that are not sleeping enough may suffer from less energy, weak attentiveness, unhealthy food cravings, and low tolerance to deal with stressful situations. Make sure you are getting plenty of quality sleep each night to help combat anxiety and de-stress.
Using these tips you can relax naturally and fend off seasonal depression. Let Svelte® vegan protein drinks help! High in stress fighting vitamins B12, plant-based soy protein, and filling fiber — Svelte® ready-to-drink protein shakes provide a convenient boost when on-the-go!