The foods listed below contain vitamins and minerals that might help you fight insomnia or sleep longer. Try these combinations to see if they help you get a better night’s sleep.
Salmon and Green Salad with Cherries and Pistachios
Salmon is rich in Omega 3s and cherries are a natural source of melatonin. Pistachios are high in B6, which could also help you sleep better. How to make it:
Prepare salmon to your liking. Serve with a green salad that includes 1 cup pitted and halved cherries, 1/4 cup pistachios and feta or goat cheese. Drizzle with a lemon vinaigrette, made with lemon juice, dijon mustard, olive oil and salt and pepper.
Bedtime Snacks for Better Sleep
Eat a banana paired with a tablespoon of almond butter before bed. Bananas are high in magnesium and almonds are high in tryptophan, both crucial for better sleep.
Get one last serving of vegetables in and pair them with hummus. Chickpeas are high in tryptophan.
Try a cup of chamomile tea and a small piece of dark chocolate. The tea has antioxidants that promote sleepiness and dark chocolate contains serotonin, which helps regulate your sleep cycle.
Kiwis also contain serotonin.
Boost your immunity by using these ingredients as you cook in January to help fight off sickness.
Oatmeal can help your body fight off infection and contains zinc. Add berries, cinnamon, ground flaxseed, ginger or even pumpkin to include even more immune-boosting foods.
Immunity Boosting Smoothies
Combine your choice of ingredients from the list below into a blender and blend until smooth.
banana, orange, mango, pear, strawberries
add baby spinach or kale
Add cold water, milk or almond milk
Other Foods to Try
Try some chicken-noodle soup to help fight off colds and flus on a cold winter day.
8 cups chicken broth
2 cups cooked chicken
Noodles of your choice, cooked
Veggies to include: carrots, celery, onions, mushrooms
Spices to include: turmeric, garlic
Combine ingredients in a stock pot. Simmer until vegetables are cooked to your liking and serve.