Many of us like to have a little bite to eat before bed, but you could be causing yourself to have a restless night if you don’t pick the right snacks. Try to avoid sweets that will raise your blood sugar, because you don’t need a burst of energy while you’re sleeping. Instead, try this wonderful recipe for Sleepy Time Brew, which is packed with ingredients that will encourage a tranquil night’s sleep!
There are so many different methods for falling asleep, from counting sheep to meditating. If you are looking for a delicious alternative to those methods here are some great suggestions for tasty snacks that you can have before bed to help you fall asleep and stay asleep.
1. Cheese and Crackers
Cheese is a protein-rich food that provides sleep-inducing tryptophan, while the carbohydrates in crackers assist the tryptophan in reaching your brain helping you fall asleep more quickly. Compare cheddar cheese to turkey and you will find that cheese contains more tryptophan than turkey!
These delicious and crunchy nuts contain magnesium, a muscle-relaxing mineral that plays a key role in regulating sleep. Eating a tablespoon of almond butter or a handful of almonds before bed may help you fall asleep and stay asleep.
Bananas are full of tryptophan, an amino acid that has been linked to sleep quality. They also offer a vast amount of magnesium and potassium that both help to relax muscles and ease pain such as a charley horse.
5. Cereal and Milk
Milk also contains tryptophan. The brain uses tryptophan to make serotonin and melatonin, hormones that promote relaxation and control sleep cycles. While the carbohydrates in cereal make the tryptophan more available to the brain.
7. Decaffeinated Green Tea
Chickpeas, the main ingredient in hummus, are not only rich in tryptophan, but also folate and vitamin B-6. Folate helps to regulate sleep patterns, (especially in older people) and vitamin B-6 helps to regulate your body clock. So spread that hummus on a slice of bread for your pre-bed treat!
9. Pumpkin Seeds
10. Lemon Balm Tea
So grab a snack and catch your zzz’s!
Now that summer vacation is coming to a close and the kiddos are headed back to school, it’s time to start preparations. Many have already done the school shopping, picked out their first-day outfits, and packed their backpacks with new supplies, but haven’t thought about those pesky little lunches that need to be packed. A healthy lunch provides sound nutrition to give students energy to do well in school and for the rest of the day. Healthy lunches are not just for kids, so these tips can be applied to all packed lunches, including the ones you take to work.
Here are some tips to take that lunch from blah to healthy in no time!
Reusable Containers Make Packing Lunches a Snap
Use containers that have separated sections, like Bento boxes. The separate sections allow for more healthy foods such as fruits, vegetables and dips, with less waste from packaging. The box’s sections also allow for portion control, so you get to decide how much of each food is included.
Offer Nutrient Dense Foods
Provide a selection of foods such as lean protein, whole grains, fruits, and vegetables, that will give children needed nutrients. An added benefit of nutrient-dense food is that it makes you feel fuller longer.
Small Changes Can Make a Big Difference
Switching from white bread to whole grain bread and opting for low-fat dairy products and organics can make a world of difference without noticeably changing the tastes of favorite foods. Also be sure to visit your local farmer’s market to buy locally grown produce!
Remember, Beverages Count, Too
Giving children a healthy lunch, then packing a sugar-filled, high-calorie drink eliminates the efforts of the healthy lunch. Water is the best option for a healthy drink. Make the water more fun by picking a fun, reusable water bottle. (You can always pack a small low-fat milk or real fruit juice to add variety.)
Let Kids Choose Some of Their Food
Allow your kids to pick some of the healthy foods they will be eating. Giving children the option will make them more likely to enjoy their lunches.
Enjoy those healthy lunches!
It’s summertime, which means that there is an abundance of outdoor activities to fill your day. Some people are so excited that they forget to take proper precautions against the heat when enjoying the weather. This can result in serious illness, severe sunburns, cramps and muscle spasms, heat stroke, and in extreme circumstances, even death. It is important to be aware of the risks and prevent them as well as you can. Here are some important actions to take against excessive summer heat:
First of all, you want your house to be a sanctuary where you can get out of the heat. Make sure your air conditioner is installed correctly and running well before the heat of summer hits. Install weather-stripping on doors and windowsills to keep the cool air in and, more importantly, keep the warm air out!
If you don’t have an air conditioner, it’s best to open your windows during the coolest part of the day, have fans circulating the air through your house, and then close them up to keep the heat out. Use drapes or blinds to block direct sunlight from shining in and warming the interior.
Limit outdoor activities to times of day that are cooler, such as morning and evening. Spend the warmest part of the day inside your home or in public, air-conditioned buildings such as libraries, malls, or movie theatres.
While spending time in the sun, protect your head and face with a wide-brimmed hat and sunglasses. Wear sunscreen and reapply throughout the day, especially when swimming or sweating excessively. Wear light-colored clothing to reflect sunlight, rather than absorbing it with dark clothing.
Limit the amount of exercise you engage in. If you must exercise in the heat, drink twice as much water as you usually would. You can replenish salts and minerals that you sweat out by drinking sports drinks.
Drink plenty of water and other non-alcoholic drinks. This is probably the most important tip, and it is often overlooked. DRINK WATER!
Make sure to protect your pets by keeping them indoors or in the shade and by giving them a constant supply of water.
It shouldn’t even need to be mentioned, but never leave children or pets in the car! There are too many reports of children and pets dying because of neglect in the heat.
Be aware of the temperature, because the hotter it gets, the more dangerous it becomes. Be aware of who is at the greatest risk of experiencing heat-related problems, such as the very young and the elderly.
Now that school is out and the weather is hot it’s time to think about what kind of fun activities you can plan to keep the whole family happy. Here is a list of 25 ideas we came up with. Use some of our ideas or come up with a few of your own.
- Volunteer at a local animal shelter, nature center, or organization that you support.
- Plan a camping trip and head out to the great outdoors.
- Visit your local farmer’s market for some yummy produce and local goods.
- Pick berries.
- Use the berries you pick or the farmer’s-market finds to make delicious smoothies!
- Have a picnic at a park.
- Go canoeing at a local lake.
- Have a backyard campfire – with s’mores.
- Go biking on a trail.
- Plant a garden of herbs and veggies.
- Have an outdoor painting party using huge canvas or cardboard.
- Visit a museum.
- Learn about stargazing and identify as many constellations as possible.
- Go outside and play. Volleyball, basketball, baseball, badminton- whatever game you love, get out and start playing.
- Get a map of the US and mark off all the exciting places you want to visit.
- Lace up your skates and go rollerskating.
- Make popsicles with your favorite organic juice.
- Visit a flea market.
- Pick up a new hobby like painting, writing, fishing, etc.
- Visit a national park. The kids can even become Junior Rangers!
- Have a game night with charades, Pictionary, Jenga, Monopoly, etc.
- Attend an outdoor festival or concert.
- Find a local carnival.
- Have homemade-pizza night.
- Fall into a good book.
Whatever you decide to do, enjoy the summer, be sure to stay hydrated and protect yourself from the sun!
Memorial Day Weekend is the perfect occasion to pack a picnic and head outdoors to enjoy the beautiful weather. First you have to decide what dishes to bring. Typical picnic foods can include hamburgers, hot dogs, potato salad, and cookies, which are not the healthiest choices (though they may be delicious). If you’re looking for better options, here are 10 healthy finger-food ideas for your next picnic outing!
2. Ants on a Log (celery with peanut butter and raisins)
3. Grilled Vegetables (zucchini, squash, mushrooms, etc.)
4. Pita Chips with Hummus
5. Homemade Trail Mix (dried fruits and nuts)
6. Turkey Sandwiches with low-fat ingredients (whole-grain bread, lettuce, tomato, sprouts, and low-fat cheese)
7. Shrimp and Lemon Skewers
9. Fruit Salad
10. Angel Food Cake (low in calories) with fresh fruit and fat-free whipped cream
Now that your basket is packed with delicious foods, it’s time to head out and enjoy the beauty of nature!
Staying cool in the summer months is hard to do sometimes, especially when trying to stay hydrated. Rather than reaching for those sugary drinks or just plain old water, here are a few recipes to spice up your drinking options in a healthy way!
Nectarine and Thyme Sun-Brewed Iced Tea
What you will need:
Large beverage dispenser or pitcher
Organic loose leaf tea or 6 black tea bags, more or less depending on how strong you like your tea
1 gallon water
4 organic nectarines, sliced
5 medium sprigs fresh organic thyme
Put the water, tea bags, and thyme in the beverage dispenser and place in direct sunlight for 3 hours. Add nectarines and ice for a cold, refreshing drink.
Fruit and Herbal-Infused Water
One of the best things about infused water is that you can take just about any form of fruit, and herbs from your garden or local farmers market and give your water a boost in flavor.
Feeling simple? Drop a few raspberries and a sprig of rosemary in a glass of iced water.
Feeling adventurous? Toss mint, strawberries, lemons, limes, cucumbers, and raspberries in a pitcher of iced water for your next outdoor BBQ.
My personal favorite is orange water! Just slice up an orange and place it in a mason jar full iced water. Let it sit for about 10 minutes so the flavors of the orange with your water, and ta-da! A delicious cold, not-so-boring beverage!
Another great way to add a bit of color and flavor to iced beverages is to take an ice-cube tray, fill it with water (I have even seen them filled with tea!!!), and add some organic blueberries, lemons, or mint sprigs!
What’s great about these recipes is that they are not just “two cups of this or that.” You can experiment with different fruits and flavors to get your own unique delicious drink!