“Got Milk?” I asked in one of my previous posts, where I described the numerous health benefits of drinking at least 24 ounces of milk everyday.

As you already know after reading that post, milk is an excellent source of complete protein (containing all 9 essential amino acids which are required to meet our physiological needs), one of the primary sources of bone-building calcium for adults and also a treasure-trove of vitamins (especially D and K).

So if 24 ounces of milk are all you need in a a day, is there any specific reason to get 8 of those ounces just before going to bed at night? Read on:

1. Casein absorption: Almost 80% of the protein found in milk is in the phosphorus-containing form known as casein - a complete protein. Casein is hydrophobic (literally “scared of water”) and so it is not soluble in water but instead appears in milk as a suspension - and for this reason it is also called “Micellar Casein” (separated without the use of chemicals). The human body, however, processes casein a little uniquely. Unlike whey (another dairy protein) which the body can absorb very fast, Micellar Casein takes a while to be absorbed into the cells and so its processing is not a high priority task for th body. Milk consumed during the day will still slowly get you the protein, but when consumed at night it gives the body the best chance of maximum absorption. You can read a good description of Micellar Casein at N101.
2. Tryptophan: Remember those 9 essential amino acids I keep harping about? Well, turns out one of those is the sleep-inducing tryptophan. If you are wondering where you have heard that before, it is the same chemical found in turkey leading people to feel sleepy after a hearty Thanksgiving dinner. Of course scientists point out that tryptophan works best on an empty stomach and so it would be wise to give a gap of atleast 1-2 hours between dinner and your glass of milk!
3. Controlled snacking: With an 8 oz glass of milk reserved to be your final snack of the day, you are that much less likely to indulge in a heavier, diet-crashing, cake/cookie/pastry snack when hunger hits at bed-time. Your trusted elixir will keep you well satiated.
4. Get to 24 ounces: I don’t know about you but with a full-schedule day, I find getting 24 ounces of milk a pretty difficult goal to achieve. Even if you ensure 8oz in the morning and somehow manage another glass during the day, you are still likely to fall short of your target. Unless you make the bedtime glass of milk a regular habit.
5. Calcium: What better time to get some calcium into your system than when your body most needs it to build strong bones and damaged muscles caused by exercise? Remember you don’t build your body in the gym - you build it when you sleep/rest.

There you have it readers - 5 pertinent reasons to drink a nice, tall, warm glass of milk right before bedtime at night. Just make sure, though, that you are drinking either skim or 1-2% milk and not the whole-milk variety - leave whole milk for the babies!

Technorati Tags: health, fitness, nutrition, milk, got milk

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Today is Super Bowl Sunday and while the Colts and Bears charge toward each other in Miami, do you know what you will be eating? Do you have your own playbook for this day, the second-biggest food-consumption day after Thanksgiving?

An interesting article called “Defending Your Waistline on Super Bowl Sunday” gives you the Game Plan and also presents some startling statistics along the side (for example did you know Americans consume more than 11 million pounds of potato chips on Super Bowl Sunday?).

The article gives you tips on what to do before the kickoff (just eat like you would any other day so you are not starving by game time), and how to play defense (eat more of the low-calorie items) and offense (oven-fried boneless, skinless chicken breasts instead of saucy, fried wings)!

You can also get some good tips from the “Eat This, Not That” department (my favorite type of tips since it involves substituting healthful foods for unhealthful ones, while still maintaining a high level of taste). For example, pizza without extra cheese, but with extra veggies instead, or pretzels and popcorn instead of fatty potato chips).

Here are some quick tips to prevent Super Bowl Sunday from throwing you off the healthful-diet wagon:

1. Salsa: It is a much healthier choice than fatty dips and the best part: it is all natural with loads of tomatoes an excellent source of lycopene, a potent antioxidant.
2. Triscuits: This is an excellent substitute for potato chips or tortilla chips and since it is a whole grain product you are getting your share of fiber while keeping your stomach full and preventing frequent cravings.
3. Water: As the article mentions keep lot’s of water lying around near the drinks and try to alternate sodas or beer with water.
4. Air-popped corn: Another oft-neglected source of whole grain (skip the butter, please!)
5. Veggie Platter: With a low-fat dip, keeping a colorful veggie-platter in plain sight will ensure you and your guests get your required servings right during the game!

What other strategies can you think of? What are you laying out on the table today?

Enjoy the big game!

Technorati Tags: health, nutrition, superbowl, super bowl, snacks, food

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