Insomnia is a frustrating problem that can negatively affect all aspects of your life. Last week I told you about some common nutrition habits that could be keeping you up at night. This week I'm featuring some "super foods" that could help you sleep better (and improve your health in a host of other ways):

1. Walnuts for Melatonin

Raw nuts such as almonds and walnuts are an excellent choice for healthful, filling snacks. Nuts are not only rich in healthy oils, zinc, selenium and vitamin E, but they also provide a mix of protein and carbohydrate, making them a good option for the carb-conscious eater looking to lose weight.

Research from the University of Texas Health Science Center, published in the September 2005 issue of Nutrition, found that walnuts are a source of melatonin (a hormone that helps maintain the body's circadian rhythm). In addition to improving sleep, melatonin also offers antioxidant protection. So walnuts just might be your secret weapon against sleepless nights, as well as cancer, Parkinson's disease, Alzheimer's disease and cardiovascular illness.

2. Delicious and Nutritious: Dark Chocolate

Each morning, we dish out a few links we love.

Contrary to popular belief, research shows that new moms actually do get enough sleep -- problem is, they don't get enough quality sleep, leaving them overwhelmingly tired. Do you agree?

Are you a migraine sufferer? It's official -- you can blame your parents. Studies have found that genetics are linked to the condition.

Plan a picnic before fall officially hits, but skip the junk food and opt for these healthy snacks instead.

Love your superfoods? According to Health.com, black rice might be the next big thing in healthy eating, so get it while it's hot.

Back to school means more than first day outfits and chaotic mornings. Here are some tips to help your child succeed as a student.

Tossing, turning, staring at the clock -- sleepless nights are not only frustrating, but hazardous to our mental and physical health.

When, how and what you eat has the potential to either help or hinder the quality of your sleep. If you have problems falling asleep, staying asleep or wake feeling un-refreshed in the morning, check if one or more of your current nutrition habits could be disrupting your sleep:

1. Drinking coffee after lunch: Never consume coffee past lunchtime because different people metabolize caffeine at different rates. Enjoying your coffee early in the day will reduce the impact it may have on your sleep. (And don't forget, soft drinks, teas and chocolate are also caffeine sources.) When you do enjoy your caffeine dose of the day, choose a soy latte with one shot of organic espresso rather than coffee and top it off with cinnamon. One shot of espresso contains less caffeine than a cup of coffee and your bones will benefit from the soy milk.

Our ability to excrete caffeine decreases with age, so while you might have tolerated four cups of coffee a day when you were 20, you'll probably need to cut down as you get older. Always avoid caffeine if you endure anxiety, stress or depression. And if insomnia persists, consider going cold turkey.

2. Taking a pass on carbs at dinnertime: Who says you have to eat your carbs earlier in the day? Consume the right carbs in the right amount at dinner to improve your sleep. Consuming a moderate amount (about ½ cup or one fist serving size) of low GI carbohydrate such as sweet potato, brown rice, kamut pasta, legumes or quinoa with your evening meal can help to improve your sleep. Healthy carbs raise serotonin, our happy hormone, which also has beneficial effects on our sleep. Those of us with higher amounts of serotonin sleep better and longer.

More sleep-sabotaging habits after the jump.

"Ayurveda" is a word that often comes up on spa menus, but it's actually an ancient Indian practice that encompasses many different aspects of life to promote health and well-being. Here, Felicia Marie Tomasko, an Ayurvedic practitioner and yoga teacher, explains some of the basic tenets.

Q: What is Ayurveda? Can anyone follow an Ayurvedic plan, or is it better for some over others?

A: Ayurveda is a Sanskrit word that means science of life. The science and philosophy of Ayurveda contains information related to how we can live a life in balance with our true nature and with the cycles of the natural world around us and within us. Part of the essence of Ayurveda is that we are all unique individuals and different types of routines, relationships with food and even the numbers of hours of sleep that we need or ounces of water we need to drink is related to that uniqueness. From this point of view, there isn't one right plan or program that works for everyone the world over, at every age, in every climate or geographic location. In some ways, this frees us.

If the latest diet plan didn't work for us, no matter how much we stuck to the letter of the law, it could mean that we did not choose the routine that worked best for who we are --our own true nature. What often happens is that someone finds a way of eating, or sleeping or being that helps them feel healthy, or allows them to cure a long-standing disease or imbalance and then they try to teach it to everyone, everywhere. It works for some people, but not for everyone.

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What's stopping you from getting pregnant? If you're afraid of expensive fertility treatments, consider these facts that might help you realize your baby dreams.

You may be a picky eater without even knowing it -- as Diet Blog explains, being a picky eater is considered by some to be as serious as bulimia ... in extreme cases, of course.

Having trouble finding motivation to run? Here are some reasons to run, as well as some ways to get yourself excited to lace up your sneakers.

If you're feeling a bit haggard, listen up -- these easy steps can help you get the best night's sleep of your life.

Not convinced that meditation is for you? As it turns out, studies show that it really works -- it helps you regulate emotions and keep calm.

Each morning, we dish out a few links we love.

Before you sign up for an expensive diet program, consider this: Surveys show that the cost of losing a few pounds can average as much as $40,000. Shouldn't eating less save you money?

We all know that proper sleep is vital, but how do you know if you're getting enough? Take this quiz to find out if you're as rested as you should be.

She's one of the fittest women on the planet, so how does Kelly Ripa get her amazing physique? Here are just a few of her top workout tips.

Going on a road trip with an upset stomach sounds like a nightmare -- here are some tips for easing "the runs" when you can't be tied to the toilet.

Listen up, urban cyclers -- these must-have items will make your ride through the city as smooth as possible.

Each morning, we dish out a few links we love.

You're not the only one suffering from the occasional "fat day" -- your hubby has chubby days too, and studies show that his own insecurities could compromise his performance between the sheets.

Not a morning person? Here are some tips for tricking your body into thinking you love early mornings and that will help you wake up naturally and on time.

Even if you're not into the PETA movement, you might support this reason for becoming a vegetarian -- Researchers recently determined that with the same calorie consumption, meat eaters gain more weight than non-meat eaters. This especially applies to you chicken fiends.

Need a pick-me-up after a big night out? Here's a quick hangover cure that will replenish your body with a nutrients you're lacking.

If you can't stop playing with your new iPhone 4, at the very least make sure you plug into these smart phone safety tips.

Sleeping in on the weekend is more than just an indulgence enjoyed by teenagers, the childless and the underemployed -- it's a necessity, according to recent reports. Researchers from the University of Pennsylvania have found that a few extra hours of shut-eye on the weekends can boost your brainpower and prepare you for a long week ahead. Their results are published in the most recent issue of Sleep.

In fact, a single night of extra sleep time is all it takes to replenish your mind and boost your energy. "The additional hour or two of sleep in the morning after a period of chronic partial sleep loss has genuine benefits for continued recovery of behavioural alertness. The bottom line is that adequate recovery is important for coping with the effects of chronic sleep restriction on the brain," said David Dinges, one of the key researchers on the study. It's recommended that you get 10 hours of sleep at least once a week, but you'll need even more if you're someone who tends to stay up until all hours of the night during the workweek.

Not surprisingly, the opposite is true as well: If you regularly fill your weekends with back-to-back all-night parties, you'll be feeling the effects for days to come. "This highlights the importance of avoiding all-night sleep deprivation following a period of restricted sleep," Dinges added. And if you haven't figured out how important plenty of sleep is, consider this: It both keeps your weight in check and helps smooth your skin.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

For many people, myself included, grabbing a latte is the high point of a day. You may occasionally give it up for a few weeks at a time, but the comfort and gratification from this basic pleasure doesn't keep you away from the local coffee shop for long. However, there are a few things you can do right now to make this unhealthy habit, a whole lot healthier:

1. Go for soy milk over cow's milk: Some sources suggest that cow's milk is a common food allergy that can contribute to eczema, asthma, sinus congestion or digestive upset. Soy is high in protein and in calcium. It is also beneficial for heart health, prostate cells, menopausal and PMS symptoms, bone density and sex hormone balance (due to its phytoestrogenic isoflavones). Breast tenderness, irritability and acne breakouts before menses can be lessened by having a cup of soy milk each day. Recent studies even suggest that soy protein contributes to fat loss and the maintenance of muscle during a weight loss program.


2. Top it off with cinnamon: Cinnamon is all the rage right now in the treatment and prevention of type 2 diabetes because of its insulin-sensitizing effects. Insulin instructs the body to store extra calories as fat if they are not burned off after consumption. An insulin-sensitizing agent is one that causes the cells of the body to have a better response to insulin, which ultimately lessens the need for excessive insulin secretion. A study published in Diabetes Care found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes. It also reduces triglyceride, LDL cholesterol and total cholesterol levels among this group. Less insulin is beneficial beyond weight loss reasons and cholesterol control as avoidance of high insulin levels over long periods of time is linked to reduced risk of cancer (i.e. breast), Alzheimer's disease, high blood pressure, accelerated aging and heart disease.


3. Coffee: One cup a day is not that bad: New research confirms that moderate coffee consumption has possible benefits and may not cause us harm. These benefits include reduced risk for type 2 diabetes, gallstones, liver disease, colon cancer and Parkinson's disease. Studies show that type 2 diabetes is lower among regular coffee drinkers (two or less cups per day). In addition to the long-term health benefits, the immediate effects of coffee consumption include improved endurance in long-duration physical activities and higher, fat-burning effects before a workout.

Each morning, we dish out a few links we love.

The world is divided into two types of people: Pilates folk and yoginis. Find out which one is right for you by answering these questions.

Before you make the decision to go gluten-free, consider this: Several non-glutinous foods have been found to be contaminated, so eat with caution.

Wishing you could see colours as vibrantly as that double rainbow guy? Studies show that a bit of extra sleep can help you do just that.

If you've never tried Swiss chard, it's time to give it a chance. Here are some tasty ways to enjoy from someone who knows.

Want to add some spice to your love life? Maybe all it takes is a little green tea ...

Each morning, we dish out a few links we love.

Does milk really do a body good? Experts aren't so sure whether this historically wholesome beverage is actually doing us any favours.

Parents, it's worse than you thought. While you already knew that baby was causing you some major sleep deprivation, studies have found that you're missing out on a staggering six months worth of sleep. Good grief -- go take a nap!

Can a foot massage be the key to overall health and happiness? Reflexologists seem to think so, but can their foot map technique work for you? It's probably worth a try, anyway.

There are few body parts that will make you cringe more than a muffin top -- do something about yours by following these easy tips.

Put down, I repeat, put down the Red Bull -- studies show (not surprisingly) that energy drinks are just not worth the health risks they pose.

Each morning, we dish out a few links we love.

Sweet drinks might be bad for our health, but there's one way they do benefit us -- research shows that a bit of sugar can help reduce stress and aggression.

Diet and fitness play a front and centre role in the lives of the current generation, but what was it like in the Mad Men era? Fitsugar takes an interesting look into how we managed our weight in a time before gym memberships and even Jane Fonda.

You probably give them a hard time about it, but it turns out your teen might actually need to sleep in until all hours of the morning -- studies show that teenagers are healthier, happier and more alert when they've had a bit of extra shut-eye.

North Americans are exercising more than ever, but is it all for nothing? Studies show that despite the fitness boom, obesity rates aren't budging.

If you're in the market for a baby crib, take heed -- here are some important safety considerations you need to take into account before the big purchase.

Dr. Xiaolan Zhao, a practitioner of traditional Chinese medicine with a clinic in Toronto, has had great success treating women who can't conceive. Here, she explains how Eastern medicine takes a different approach to infertility.

Q: What role does acupuncture play in fertility treatments?

A: Chinese medicine looks at the whole body; we don't just look at infertility as related to the uterus or ovaries. For conception, we really look at kidney energy, which has to be very strong. The blueprint that our parents gave to us, and that we will give to a baby, depends on kidney energy. At the same time, for acupuncture, we also look at the liver meridiens (or acupuncture channels), which connect to the breasts and uterus.

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.


With all my patients I always stress that it is not knowledge that ensures good health, but action. Think about it-how many diet or self-help books have you read but never applied the principles to your daily life? Or worse, how many have you purchased and never opened?

There are myriad theories, guidelines and information sources surrounding the nutrition and wellness industry. Sometimes it seems as though the more you read, the more confused you become. But the basic principles of healthy living are not rocket science. The baby steps taken today may result in giant leaps in your wellness in the future.

We all want a quick fix for better health, weight loss and more energy. The Hormone Diet provides you with a road map to wellness, but if you are not yet on the road to health, you can begin with this sample of a healthy day to get you moving. You can tweak the hours if you need to, just use this as a guide. Remember the old adage that definitely rings true when it comes to nutrition, "if you fail to plan, you plan to fail."

6:30 – 7:00 am: Drink two cups of warm water with lemon each morning. This simple habit increases the flow of digestive juices, helps to cleanse the body and resets our pH balance, making us less acidic, which helps reduce the risk of disease. If you have sugar or carbohydrate cravings, add 1 tsp. of glutamine powder into the water.

Dear Sarah, I have tried many sports enhancing 'remedies' that claim to help me lose more fat when I'm working out. Recently I heard that taking calcium can help you lose weight. Is it true?
Thanks,
Helen

Dear Helen, Yes, but don't run out and buy a bottle until you read the rest of this article.

Calcium is an essential mineral as it cannot be made in the body and therefore must be obtained through diet. Calcium is one the most abundant minerals in your body accounting for 1.5 percent of your total body weight. When there isn't enough calcium in the body, the body responds by releasing hormones to help conserve as much calcium as possible for critical bodily functions.

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