Can´t SLEEP?

Have you ever spent a night wide awake?  I bet the next morning wasn’t the best.  

This blog is made for you, I have gathered some recommendations that can help you avoid those awful insomnia episodes…

• Naps

Napping makes matters worse if you have trouble falling asleep. But if you must nap, keep it brief, 26 minutes or less (the astronaut’s nap)-- and do it early in the day.  Any shut-eye within eight hours of your bedtime can sabotage a good night's sleep.

Tip: When an afternoon slump hits, go for a short walk, drink a glass of ice water, or call a friend.

• Clock

When you glance at the clock in the wee hours of the night, your sleep will suffer.  You worry about how few hours are left before your busy day begins.  

Tip: Put your clock in a drawer, under the bed, or turn it away from view.

• Eat Right

Avoid heavy foods and big meals late in the day; they tax the digestive system and make it hard to get high-quality sleep.  Some people do well with a light evening snack of sleep-inducing foods.  

Complex carbs and dairy foods fill the bill, such as cereal with milk or crackers and cheese.

Tip: Finish any snack at least an hour before bed.

• Caffeine

Coffee in the morning is fine for most people, but as soon as the clock strikes noon, avoid caffeine in foods and drinks.  

Caffeine interferes with the deeper stages of sleep, so even small amounts found in chocolate and decaffeinated coffee may impact your rest.

Tip: Read labels, some pain relievers and weight loss pills contain caffeine

• Alcohol

Although the tranquilizing effects of alcohol may make you sleepy at bedtime, beware -- after the initial effects wear off, alcohol actually causes more frequent awakenings at night and less restful sleep.

Tip: Warm milk or chamomile tea are better beverage choices in the evening. And remember to stop drinking within two hours of bedtime to avoid bathrooms visits in the middle of the night.

• Exercise

Regular exercise has been shown to improve sleep quality, as long as you don't work out too close to bedtime.  A post-workout burst of energy can keep you awake.  Aim to finish any vigorous exercise 3 to 4 hours before you hit the hay.

Tip: Gentle mind/body exercises are fine just before sleep. Yoga, tai chi, and similar routines are a perfect, sleep-inducing nightcap.

Next weekI will give you 5 effective ways to sleep like a baby!

One more with this delicious seed...

Lemon Chía Seed Loaf

INGREDIENTS

160 g flour                                             12 g baking powder

4 g baking soda                                  2 g salt

170 g coconut oil                                85 g sugar

2 eggs                                                     1 yolk

170 g yogurt                                         30 g poppy seeds

25 g chia seeds                                  Zest of 2 lemons

Vanilla to taste                                     

60 g sugar

1 1/2 lemons juiced (about 70 ml)

PREPARATION

1. Preheat oven to 350 degrees F (75 degrees C).

2. Butter and flour a loaf pan.

3. Whisk together the flour, baking powder, baking soda, and salt together. Cream the coconut oil and sugar together until fluffy.  Slowly add the eggs one at a time. Add the lemon zest, poppy seeds, chia seeds, and vanilla.   Beat in half the flour, then add the yogurt.  Last, add the rest of the flour and mix until just combined.

4. Bake for 45-50 minutes or until a toothpick inserted comes out clean.

5. While the loaf is baking make the lemon syrup.  Heat the lemon juice and sugar together until it comes to a simmer.  As soon as the loaf is taken out of the oven, spoon the syrup on top.  Leave the loaf in the pan for several hours, or overnight.

Enjoy!

We continue with chía!

Chia Seed Pudding

Recipe by Perry Santanachote

Serves 4

INGREDIENTS

2 1/2 cups unsweetened almond milk

1/2 cup cherries or raspberries

1/2 teaspoon ground cardamom

1 teaspoon Stevia

1 teaspoon vanilla extract

1/2 cup chia seeds

PREPARATION

Blend milk, cherries, cardamom, Stevia and vanilla together in a blender on high until smooth.  Pour the cherry mixture over chia seeds and whisk thoroughly. Let rest for 5 minutes then stir again. After 10 minutes, stir again. Cover and refrigerate at least 3 hours or overnight.

Before serving, give the pudding a good stir and divide into 4 cups; top with cream and more cherries.

Chia Fresca Drink Recipe

Recipe by Perry Santanachote

INGREDIENTS

1 cup coconut water

2 tablespoons pineapple juice

1 tablespoon chia seeds

PREPARATION

Briefly whirl all ingredients together in a blender (or shake well in a closed container) and let sit for 15 minutes for chia seeds to expand. Cheers!

¿Chia, miraculous seed?

The word CHÍA comes from a Mexican dialect (Nahuatl) and it means "oily".

This plant is native to Central America, cultivated mainly in Mexico, Guatemala and Bolivia.

This seed is comprised of 25 to 40% oil.  Mainly omega-3 (60%) and 20% omega-6; it also contains protein (15-25%), carbohydrates (26-41%), fiber (18-30%) and a large amount of antioxidants.  These seeds are rich in mucilage, a soluble fiber that helps regulate intestinal transit.

Eating 25g of ground seed (2 ½ tablespoons) per day has great benefits:

• Protects against aging and neurodegenerative diseases.
• In people with type 2 diabetes mellitus helps regulate blood glucose levels.
• In hypertension lowers blood pressure.
• Helps lower LDL (bad cholesterol) and increase HDL (good cholesterol)
• Helps to slow the progression of Alzheimer's, and can help reverse the damage.

Try this week to buy some chia and next week I will give you some recipes to try.