Lavender by your pillow

How to get a restful sleep

To get a restful sleep we need to follow a ritual of eating the right food and creating a right atmosphere to fall sleep. It is achievable, and is easy to follow a healthy routine to get sleep and stay sleep without using any over the counter help.

What we eat, how we unwind, and where we sleep effects how fast we fall sleep and stay sleep.

Two hours before you tuck yourself under the covers snack on food that will help your brain to produce hormones that will relax your thoughts and calm your nervous system. A healthy balance of hormones are the key to a good night’s sleep. Serotonin and melatonin need to work in harmony to keep the body balanced.

How Serotonin and melatonin work in our body:

Serotonin is the energizing happy hormone that increases positivity and relaxation. It helps us get out of bed and look forward to our day.

Melatonin is produced after the dark. When the environment around us is turned to night time. Making it extremely important to start our sleep ritual by turning the lights low and keeping our bedroom windows covered with curtains, blocking any light from entering the room.

😴 Enjoy snacking on food that can help: (2hours before bed )

Bananas

Peanut butter on wheat

Cottage cheese

Oatmeal

Almonds

Dark chocolate

Warm milk

😴 Create a relaxing surroundings:

Using natural essentials oil:

Rose, vanilla, sandalwood, Jasmine scents can relax our thoughts, helping us feel sleepy.

Reading & Avoiding electronics :

Enjoying a good book can relax our mind.

Blocking natural light:

Helps the increase of melatonin levels, telling our body it is night time, time to relax.

To keep our body and mind healthy we need to sleep. Our body needs at least 7-8 hours of sleep for a healthy strong immune system and a bright mind.

For a detailed list on meals and ways of relaxing please use the link below for β€œ How to asleep better” video.

Smoothies for a snack πŸ˜‹πŸ˜ŒπŸ‘

Who doesn’t like to snack? When taking a refuge at home from the summer heat, it is easy to wonder around the kitchen looking for snacks. I am fan of snacking, and I can spend hours creating cheese trays or snack trays. I mix the chips with the healthy nuts and berries, and balance the bland with salty and spicy. Healthy snacks is what I am all about. Being a vegetarian most of my life my family gets bored with my healthy collection of berries, and nuts, so I give them a break by making smoothies on hot summer afternoons.

With smoothies everything goes. What you add for sweetness is a major part of keeping it healthy. To make smoothies sweet I often add honey, maple syrup, nutella and peanut butter. To make the mix smooth for drinking I add vanilla or chocolate soy, orange juice, or milk. Some cinnamon, vanilla extract with few drops of lemon juice for extra flavor.

Stay cool, and fill the gaps with yummy snacks.😘

Smoothie recipe:

Two bananas

1/2 mango

1/2 cup raspberries

1/2 cup blueberries (or other berries)

Juice of 1/2 lemon

1cup OJ

1 Tsp Nutella

1Tsp of Honey for sweetness add as needed

Affiliate link – We earn a modest commission if you use the link and purchase the product.

Healthy quick & easy smoothies book. https://amzn.to/39rrqIy

Covered in Chocolate

776FADC3-47B1-4C0A-BCA7-4336B0C6D7D0

Before the kids go back to school, finish summer with a little sweetness. These everyday snacks are introduced to being a dessert as each of them are covered in semi sweet chocolate.Β 

86F01DA9-802B-4A7D-BCA4-DC18DAD3E337
Dried orange slices, dried mangos, dried apricots, banana chips, pretzels,pretzel goldfish, Frosted corn Flakes with dried cherries, corn Chex

Place them individually on a tray covered with aluminum foil. Place the tray in the refrigerator for an hour before serving.

Make a power Breakfast using these 10 Ingredients:

Oatmeal, Berries, Bananas, Maple Syrup, Cinnamon, Almond Milk
Oatmeal, Berries, Bananas, Maple Syrup, Cinnamon, Almond Milk

Easy to prep, and fast cooking. Have these ingredients on hand, to prepare a quick, delicious, and powerful breakfast.

Almond milk
Berries
Banana
Mango
Baby spinach
Pumpkin seeds Dates

Serve Egg, Spinach, Quinoa and Feta for one Powerful Breakfast .

Make it simple for yourself by stocking your pantry with canned, frozen or freeze dry ingredients for quick meals.

[wp_ad_camp_1]