Do you struggle with falling asleep or staying asleep? If your answer is yes, you are not alone. Many people struggle with getting the ideal 7-9 hours of sleep each night, which can lead to us feeling tired or sluggish the next day. Here are some quick tips that can help you get a better night’s sleep to conquer the day!
- Choose certain foods/drinks: kiwi, tart cherries, milk, salmon, nuts, eggs, turkey, bananas, pumpkin seeds, chamomile tea.
- Decrease blue light at least 30 mins before bed: blue light is the light that comes from all of our electronics. Try swapping your phone or late night TV show for a book.
- Avoid alcohol and caffeine: alcohol and coffee make staying asleep and/or falling asleep much harder.
- Adjust your environment: make sure your room is dark, quiet, and at a comfortable temperature (65-68 degrees is best).
- Make time for enjoyable movement: try to include your favorite form of physical activity each day.
- Have a routine: try to go to bed and wake up around the same time each day.
Information gathered & adapted from:
https://www.eatingwell.com/article/7943901/foods-for-better-sleep-according-to-dietitians/
Tart Cherry Crisp
Ingredients
6 ounces cream cheese, softened
1 Tablespoon pure maple syrup
1 teaspoon ground cinnamon
1/4 cup dried tart cherries
3 Tablespoons slivered almonds
12 wonton wrappers
1 egg
2 teaspoons water
1/2 teaspoon ground cinnamon
Directions
1.Preheat the oven to 350. Line a baking sheet with parchment paper with lightly coated cooking spray.
2.In a medium bowl, whisk together the cream cheese, maple syrup and cinnamon until combined. Stir in tart cherries and slivered almonds.
3.Working with a few wonton wrappers at a time, place ~2 teaspoons of the cream cheese mixture in the middle of each wonton.
4.Using your finger, rub a small amount of water on the border of the wonton wrapper. Pull the corners of the wrapper into the center and press together. Also press together the open sides to seal.
5.Place the filled wontons on the prepared baking sheet.
6.Bake until golden brown, 15-18 minutes.
7.Whisk together the egg and water in a bowl. Brush to wontons with the egg wash and sprinkle with the remaining 1/2 teaspoon of ground cinnamon.
8.Return to the oven and bake for 4 minutes. Serve and Enjoy.
Recipe makes: 12 wontons
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.
Recipe adapted from:
https://www.cookincanuck.com/baked-tart-cherry-cream-cheese-wontons-recipe/
