Flavorful Friday: The link between Obesity and Sleep

Hi friends!

I come to you today with another study.  This time, it is about the link between obesity and a lack of sleep (if you didn't catch that in the title...).

All joking aside, the link is real. In this study, published on December 11, 2015, from the University of Alabama at Birmingham, researchers were looking at the values between reduced sleep (less than 7 hours per night) and obesity.  Wheat they found was that a lack of sleep led to increased mindless eating and drinking.

In my own dietetics practice and personal life, I have definitely noticed that a lack of sleep seems to be a trend among many people. Think about the last time you got less sleep than you are used to. How did you feel the next day? Were you tired, more cranky, or more easily agitated than normal? Maybe you had different eating habits or drank more caffeine? If any of these scenarios sounds like you, you are not alone! Not too many people get the required amount of sleep their body needs. As a species, we are constantly going going going and doing doing doing.

But sleep is for the weak!

Well, I am here to let you know that this is just not true. As a matter of fact, it may even be the exact opposite is true. As seen in the article, sleep plays a large role in our health, whether we want to believe it or not. You may feel just fine after a few nights of little sleep, but your body is doing more work than you know to make up for it.

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If you are one of the many people that has a hard time getting to sleep, here are some of my suggestions:

• Have a night time routine- This really helped my husband, who has insomnia. By having a routine, you are basically telling your body that it is time to unwind and relax. The more routine and monotonous, the better.
• Sip some herbal tea- As part of your evening routine, there is something comforting and calming in a cup of tea.
• Eat a good meal 3-4 hours before you go to bed. This will allow enough time for the meal to at least partially digest before you go to sleep. Sometimes, the process of digestion is what keeps people up at night.
• Listen to calming music, maybe even do some light yoga or stretching. Both of these activities help to calm down tense muscles and over active minds.

What things help you to sleep better? Let me know in the comments!

25 Days of blogging- Day 16: A Toast to Health

Hi Friends!   

Today’s post is both a recipe and a bit of history!  I am really excited about this because I had heard about this recipe years ago, but never really knew if it were as beneficial and delicious as I had heard about.   

Well, I am here today to share with you this delicious and healthy tea that you can make out of something in your own back yard! Unless you live in a warm climate, then it may be a bit more difficult for you…  Prepare this tea with caution though.  As with all herbal remedies and teas, be sure to check with your doctor or dietitian (I would love to help!) to make sure that this tea is safe for you to consume (I am referring to interactions with medications you may be taking or if you are pregnant or thinking of becoming pregnant).

Now, there are many claims out there saying Pine Needle tea can cure basically anything, but one thing is for certain; pine needle tea is very high in vitamin C!  This is great news because during the winter months in the north, fresh produce (where an abundance of vit. C lives) is not so good.  Research on vitamin C is still on the fence about whether or not this vitamin plays a role in preventing colds, but it is for certain that vitamin C plays a role collagen formation (meaning healthy skin and tissues) as well as protein metabolism and a strong antioxidant.  If you don’t already know, antioxidants are what protect us from things like pollution and boosts our immune system.

Pine needles have been consumed in native cultures for thousands of years, making it quite difficult to spot the fact from the fiction in terms of health claims.  Either way, this is quite a tasty and comforting cup of tea; making it perfect for winter time and holidays!  Check out this article for more information.

Now on to the recipe!

Most Comforting Cuppa!

Hi friends!!

Just a quick post today.  Since I posted on Monday, my week has been a bit thrown off (which is why I am posting this one later than usual).  Either way, I am coming to you with a yummy recipe!!

Besides pumpkin, chai is another popular flavor blend this time of year.  More than likely, it is because the spices used in chai are very warm and comforting.  With it's blend of cinnamon, nutmeg, cardamom, and more, it is the perfect spice blend to add a bit of comfort to any recipe!

Comforting Chai Tea:  Serves 1-2

• 2 tsp (or 2 bags) plain black tea
• 1 cup unsweetened almond milk
• 1 cup water
• 1-2 T sugar or maple syrup
• 1 cinnamon stick
• 1 tsp whole cloves
• 1 pod star anise
• ½ tsp cardamom
• In a medium sized pot, pour in the milk and water.  Heat on medium and add the sugar.  Mix until dissolved.
• Once the sugar is dissolved, add the spices and bring the whole mixture to a simmer.
• When you can see tiny bubbles around the edge of the pot, turn off the heat and add in the tea.
• Let the tea steep for 3-4 minutes.  Then, strain out the tea and spices and enjoy!!
• Note: If you do not have all of these spices and do not feel like investing in them, feel free to just use cinnamon and cloves, or use pumpkin pie spice!  The more variety of spices you have, the better the result.
• Second note: You can use this same spice blend in baked goods too! Simply drop all the spices in a spice grinder or mortar and pestle and grind until powdery. Then, add 1-2 teaspoons of the mixture to your next batch of muffins, pancakes, or really anything you'd like!!

What is your favorite flavor during the holidays?! Let me know in the comments below!