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Sweet Dreams
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You know what it’s like, the tossing, the turning, and still not being able to sleep. You try all kinds of’ things, but guess what, the answer might be right there in your kitchen. Research studies indicate that dietary patterns, foods, and nutrients are associated with better sleep. Today, we will talk to Dr. Beth Malow, a sleep expert, who has done research on sleeping. She will share some ideas on how to have a quality sleep and highlight some foods that encourage a restful night.
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Lion’s Mane ”Seafood” Chili
These mushrooms have a long history of healthy use as food or medicine.
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About the Recipe: This chili is very mild, highlighting the flavor and texture of the Lion’s Mane (Pom Pom) mushrooms. It’s easy to make after work or for that special company. Great served with crusty bread.
How Can Lion’s Mane Mushrooms Help You
“Lion’s mane is thought to help with better sleep because it stimulates nerve growth factor (NGF). These neurons are found in the brain and are responsible for modulating sleep.”
Rishi mushrooms are also beneficial to help enhance the immune system, reduce stress, improve sleep, and lessen fatigue.
For More Information See:
https://www.healthline.com/nutrition/lions-mane-mushroom#the-bottom-line
Why Add Almonds?
These nuts contain high amounts of melatonin, which support regular sleeping patterns. They are healthy evening snacks since they are high in good fats and low in sugar and saturated fats.
For More Information See:
https://www.medicalnewstoday.com/articles/324295#summary
pdf for Copy of Recipe – Lion’s Mane ”Seafood” Chili
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Banana Peanut Butter Muffins
Guilt-free banana sweetness teams with peanut butter’s protein.
About the Recipe: These muffins are surely all-purpose since they can be snacks, side dishes, or served for breakfast. They are wholewheat muffins combining the flavors of bananas and peanut butter. Add a touch of cinnamon and some chopped peanuts for a punchy flavor and a little crunch.
How to Use Peanut Butter
Peanut butter contains tryptophan, an amino acid that is a precursor to serotonin. Serotonin plays a role in regulating sleep and mood.
It is also a good source of magnesium and potassium; minerals that help relax muscles and promote sleep.
Peanut butter provides protein and healthy fats, which can help stabilize blood sugar levels and prevent nighttime cravings that may disrupt sleep.
Calorie Intake: A small amount of peanut butter before bed can provide a light snack that may help you feel full and satisfied, promoting sleepiness.
pdf for Copy of Recipe – Banana Peanut Butter Muffins
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Cheery Cherry Kale Salad
Heart shaped fresh tart cherries make it easier to fall asleep.
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About the Recipe: Juicy, tart yet sweet, cherries are tossed with vibrant green kale and toasted sliced almonds and served with bits of crumbled feta cheese. Serve for a family dinner or as a special treat for company.
How Can Cherries Help You
Those heart shaped cherries give your body a chance to slow down. Tart cherries are a natural source of melatonin, that may make it easier to fall asleep and even improve the sleep duration. Tart cherries have a small amount of both melatonin and tryptophan, an amino acid used in production of serotonin and melatonin. Since tart cherries have different enzymes in them, they actually keep the tryptophan in the body longer.
For More Information See:
https://health.clevelandclinic.org/do-cherries-help-you-sleep
pdf for Copy of Recipe – Cheery Cherry Kale Salad
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Dr Beth Malow –
Professor of Neurology and Pediatrics at Vanderbilt University Medical Center in Nashville, TN.
She has carried out foundation, industry, and federally funded trials of melatonin and behavioral sleep education in autism and other populations, including in community settings.
Photo Courtesy Dr. Beth Malow
Overview of Interests:
Interrelationship of sleep and neurological disease. Dr. Malow is board certified in Neurology, Clinical Neurophysiology and Sleep Medicine, and she has published extensively in the field of sleep medicine. She fosters multidisciplinary collaborations examining the relation of sleep and sleep disorders to a variety of neurological, medical, and psychiatric disorders, including developmental disabilities, e.g., autism spectrum disorders, Down syndrome, Prader-Willi syndrome, and Williams syndrome.
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Asian Inspired Turkey Bowl
Tryptophan rich farro grain joins turkey & healthy veggies in easy bowl style supper.
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About the Recipe: This is a fresh and bright bowl, full of heavy goodness. Preparing it with leftover turkey and mushrooms, adds a delightful contrast of flavors to the Korean spices.
Why Include Lean Proteins:
Turkey is high in the amino acid tryptophan, which plays a role in regulating mood and sleep, eventually converting into melatonin, the hormone responsible for sleep-wake cycles. Avoid high fat cheeses or deep-fried proteins as these take longer to digest and can keep you awake.
Spinach also added some magnesium to your plate.
An added benefit, Farro, a nutritious whole grain, is rich in an amino acid called tryptophan.
pdf for Copy of Recipe – Asian Inspired Turkey Bowl
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Smoked Salmon Snack Wraps
Let this healthy little snack swim into your light lunch or snack.
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About the Recipe: This easy-to-make mini wrap encloses salmon, one of the highest omega3’s that may improve sleep efficiency.
Why is a fatty fish, like salmon a good choice? Fatty fish may improve sleep because they are a good source of vitamin D and omega-3 fatty acids. These two nutrients help regulate serotonin, which is largely responsible for establishing a fixed sleeping and waking cycle. They also are high in other sleep promoting nutrients.
For More Information See:
https://www.healthline.com/sleep
pdf for Copy of Recipe – Smoked Salmon Snack Wraps
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Whole-Grain Crackers Combo
Chow down some whole wheat complex carbohydrates with a punch of calcium or protein that can make you feel sleepy.
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About Eating to Help You Sleep:
Knowing what can help you fall asleep, and what may keep you up, can help you plan your meals and snacks effectively.
Ian S. Katznelson, M.D., a neurology and sleep medicine physician at Northwestern Medicine – Lake Forest Hospital, suggests some Peanut butter on whole grain bread or lean cheese on whole grain crackers. Even dinners that feature turkey or fish as well as complex and whole grain carbohydrates like jasmine rice or sweet potato can also prime your body for bed.
As for whether you should eat before bed, the most recent research suggests that when you make smart choices like those listed above a nighttime snack can be beneficial. Complex carbohydrates can keep blood sugar levels stable and sleep solid, while protein can release tryptophan and a little fat, like peanut butter, can slow the absorption of carbohydrates to help you wake up rested.
For More Information See:
https://www.nm.org/healthbeat/healthy-tips/nutrition/eats-to-help-you-sleep
https://www.webmd.com/diet/ss/slideshow-late-night-snacks
pdf for Copy of Recipe – Whole-Grain Crackers Combo
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Say Yes to Nuts
Before bed – enjoy some nuts like almonds, walnuts, or pistachios – Popping with natural melatonin and magnesium.
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About the Nuts: Nuts may offer numerous health benefits, such as reducing your risk of heart disease and supporting your immune system. Research studies suggest that magnesium intake is associated with longer sleep and better sleep quality. The ones to try are almonds, pistachios, and walnuts.
Why Say “Yes” to These Nuts
Almonds: These nuts are especially rich in vitamin E. a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. It also supports immune function and cellular communication. Almonds are high in several essential nutrients. Eating them regularly may boost heart and gut health.
Pistachios: They are a good source of anti-inflammatory and antioxidant compounds. Plus, they may improve blood pressure and other health markers. Did you know that these tiny green nuts are packed with nutrients but lower in calories and fat than many other nuts?
Walnuts: These nuts are an especially good source of copper and manganese, which may boost heart and brain health. Walnuts are also significantly higher in ALA omega-3 fatty acids than any other nut. They are linked to multiple health benefits and have an impressive nutrient profile.
For More Information See:
https://www.healthline.com/nutrition/9-healthy-nuts#almonds
pdf for Copy of Recipe – Say Yes to Nuts
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Overnight Oats
Serve oats for breakfast or as a snack. (See recipes Oct. 2024)
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About the Recipe: Extensive research has shown that oats and oatmeal are heart healthy, help lower cholesterol, and control weight. This easy-to-make breakfast dish is flavored with warm-spiced cinnamon, golden bananas, crunchy nuts, and fresh-from-the garden strawberries. Oats are also a good source of tryptophan, which helps your body to produce melatonin to support a natural sleep cycle. So, this oat dish can also be served as a snack.
Recipe from Blue Zones
Our mission is to empower everyone, everywhere, to live better, longer.
From Blue Zones:
Oats provide beta-glucan and why that is a good thing.
A type of insoluble fiber called beta glucan helps produce cooked oatmeal’s signature starchy viscosity. When you eat oatmeal, it coats your digestive tract, helping to slow digestion, improve blood sugar control, suppress appetite, and keep you feeling sated all morning long……it has also been shown to increase the diversity of gut microbiota, which may help relieve digestive problems.
https://www.bluezones.com/2018/06/best-breakfast-ideas-for-eating-breakfast-like-a-king/
pdf for Copy of Recipe – Overnight Oats
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Dreamy Creamy Bedtime Drink
It is the common home remedy for sleeplessness – Warm Milk.
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About the Recipe: Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin. However, warm milk and bedtime seem connected emotionally to us through our childhood. Since we know it makes us sleepy, it will work.
pdf for Copy of Recipe – Dreamy Creamy Bedtime Drink
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Almond Butter Banana Bonbons
Healthy sweet nibbles for a dreamy sleep.
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About the Recipe: This recipe creates two different snacks with one basic mixture, a chocolate cherry coated one and coconut crusted balls. The filling combines sweet bananas, almond butter, a touch of honey, and healthy oats. What a great way to enjoy healthy snacks and improve your sleep!
Why are these snacks real powerhouses?
Bananas are potassium-rich and almonds contain magnesium, calcium, and melatonin, which can promote relaxation and help regulate your sleep cycle. Honey is used as a sweetener and helps to produce melatonin. Tart cherries also contribute to melatonin and contain tryptophan, an amino acid that plays a role in serotonin production, which promotes relaxation and sleep.
pdf for Copy of Recipe – Almond Butter Banana Bonbons
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Avocado Chocolate Mousse with Kiwi and Crunchy Almonds
A fancy dessert for dinner with Kiwi fruit and toasted almonds.
About the Recipe: This rich chocolate mousse will remind you of a fancy restaurant dessert. It’s so smooth, filled with tiny bits of cacao nibs, and topped with tiny tart wedges of kiwi fruit and crunchy toasted almonds. The best part is that it is made with fresh avocados rather than whipped cream. Remember that while dark chocolate has health benefits, it should be served for an early dinner or brunch since it also contains caffeine, which may make it hard to fall asleep if consumed before bedtime.
How Can Kiwifruit Help You
“Some research has looked at the link between kiwi consumption and sleep. In one small study, people who ate two kiwifruits 1 hour before bedtime for 4 weeks experienced improved total sleep time and sleep efficiency and also took less time to fall asleep.
If kiwi is beneficial for sleep, this may be because the fruit contains many sleep-promoting compounds, including melatonin, anthocyanins, flavonoids, carotenoids, potassium, magnesium, folate, calcium.”
For More Information See:
https://www.medicalnewstoday.com/articles/324295#summary
How Can Avocados Help You
Avocados contain magnesium and potassium, two minerals associated with better sleep. Studies have shown that magnesium might make it easier to fall asleep and improve your sleep quality.
For More Information See:
https://www.saatva.com/blog/avocado-before-bed/#
pdf for Copy of Recipe – Avocado Chocolate Mousse with Kiwi and Crunchy Almonds
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