We always make New Year’s Resolutions and forget about them by February, But this year, we should just make some simple lifestyle changes that would affect our lives and our health.
Did you know that insomnia can contribute to high blood pressure and heart disease? Preschool age children from 3 to 5 years old need 10 to 13 hours of sleep, which includes naptime. School age children between the ages of 6 to 12 years old need 9 to 12 hours, teenagers between 13 to 18 years need 8 to 10 hours, and adults need at least 7 hours of sleep.
I know it is easier to say than done and when you have difficulty sleeping, it is nerve-wrecking! I have been there and my mind just doesn’t shut down.
Some tips for a good night’s sleep include going to bed at the same time every night to help your body to program to sleep better.
Make sure your bedroom is a peaceful place with the right temperature, lighting, and low noise level.
Make sure you have a comfortable bed. A wise, rich man once told my son Reid that the two most important things in life are a good, comfortable bed and good, comfortable shoes.
Exercising on a regular basis helps to relieve some of the tension that is built up throughout the day, but do not exercise too close to bedtime.
Cut down on your caffeine, if it affects your sleep. Herbal teas, even some labeled sleepy time tea are available for late afternoon or evening.
Do not eat too much late at night.
Take a warm bath, listen to quiet music or do some gentle yoga to relax your mind.
If your mind is racing with things to do the following day, make a list of things you need to do. That may put your mind at ease for a good night’s rest.
Reduce your sugar intake as the American Heart Association recommends no more than 6 teaspoons, or 24 grams of sugar for women and 9 teaspoons or 25 grams for men. Too much sugar can cause inflammation and promote diseases like non-alcoholic fatty liver disease.
Work on eating at least 25 grams of fiber a day. Eating 5 to 6 fruits and vegetables a day certainly would help with constipation, which affects 15% of Americans.
Reducing your sodium intake to less than 2,300 milligrams per day will help your blood pressure, a major cause of stroke and heart disease.
When in Japan, the breakfast buffets always have a green salad, which is a good way to start your day off. There are 6 grams of dietary fiber and 425 mg of sodium in this breakfast salad.
Breakfast Salad
with Smoked Salmon and Poached Eggs
Serves 2
Whisk together in a large bowl:
1/ 4 cup fresh lemon juice
1/4 cup extra-virgin olive oil
2 tablespoons rice vinegar
1 teaspoon Dijon mustard
1/8 teaspoon ground pepper, plus more for serving
Combine in a large saucepan:
8 cups water
2 tablespoons rice vinegar
Bring to boil, reduce heat to a simmer. Gently stir in a circle so the water is swirling around the pot. Crack eggs, one at a time into the water. Cook until the whites are set but the yolks are still runny, 3 to 4 minutes. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain for a minute.
2 large eggs
Add to the dressing, toss to coat.
2 heads mixed salad greens
2 heads radicchio, torn into bite-size pieces
2 small fennel bulbs, thinly sliced
2 radishes, thinly sliced
1 cup chopped fresh dill
1 cup fresh parsley leaves
Serve salad topped with eggs and:
2 ounces thinly sliced smoked salmon (or fresh grilled salmon if you want to cut the sodium)
Sprinkle with cumin and more black pepper, if desired.
• • •
Here is a recipe for Burmese ginger salad with 276 mg of sodium and 3 grams of dietary fiber from Eating Well magazine.
Ginger Salad
2 tablespoons canola oil
3/4 cup thinly sliced pickled ginger plus 1 tablespoon pickling liquid (kari-shoga)
2 tablespoons lime juice
1 tablespoon fish sauce
6 cups sliced romaine lettuce
2 cups shredded green cabbage
1/4 cup fresh jalapeno
3 tablespoons fried garlic (recipe follows)
2 tablespoons chopped roasted peanuts
2 tablespoons toasted sunflower seeds
1 tablespoon sesame seeds
1/2 cup fresh cilantro leaves
1-1/2 tablespoons toasted chickpea flour (instructions follow)
1/4 teaspoon crushed red pepper flakes
Whisk oil, pickling liquid, lime juice and fish sauce in a large bowl. Add pickled ginger, lettuce, cabbage, jalapeno, garlic, peanuts, sunflower seeds and sesame seeds; mix to combine.
Transfer to a serving platter or bowl and sprinkle with cilantro, chickpea flour and crushed red pepper flakes.
• • •
Fried Garlic
Place a fine-mesh strainer over a heat-proof bowl. Heat 1/2 cup vegetable oil in a small skillet over medium heat. Reduce heat to low and add 1/4 cup sliced garlic, cook stirring frequently, until the garlic is golden brown, about 4 minutes.
Pour the garlic and oil through a strainer.
Transfer the garlic to a paper-towel-lined plate. Reserve the oil to use on salads. Store fried garlic in an airtight container in a cool dark place for up to one month, refrigerate the oil for up to 2 months.
• • •
Toasted Chickpea Flour
Toast 1/4 cup chickpea flour in a dry medium heat, stirring frequently, until golden, about 3 minutes.
Transfer to a small bowl and let cool.
Store in an airtight container in a cool, dark palace for up to 2 months.
Happy New Year to you all!
Email Audrey Wilson at audreywilson808@gmail.com.
