Red Quinoa With Vegetables, Almonds, and Cheese

If you’ve been reading my blog for awhile (thank you to those who have!), you’ve already heard me discuss the importance of listening to your body’s cravings and eating with the seasons.  Last night was a perfect example of this.  I had bought all the ingredients to make this recipe for a red quinoa salad for dinner, but when dinnertime rolled around, my body wasn’t craving a salad at all, but instead a hot meal.  This is completely natural to experience as the warmer months transition to the colder Fall and Winter months. Our bodies crave cooling foods in the Spring and Summer (think salads and fresh fruit), and warmer foods in the Fall and Winter (stews, soups, and hearty meals). So I took the red quinoa and scavenged through my fridge to come up with this delicious recipe.  I hope you enjoy it!

 

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Ingredients  (2 servings)

-1 cup red quinoa, rinsed thoroughly under cold water.  Use your fingers to lightly rub the grains together.

-3 cups water

-1/2 bouillon cube

-2 carrots, thinly sliced

-6 oz. shitake mushrooms, thinly sliced

-1 large shallot, thinly sliced

-6 asparagus stalks, chopped into 1/2 inch pieces

-Garlic powder or 2 cloves fresh garlic, minced

-2 handfuls unsalted almonds, chopped

-Ricotta salata cheese to top (or other favorite cheese)

-salt, pepper

 

Instructions

  1. Turn oven to 425 degrees F.  Add the rinsed quinoa to a medium-sized pot with the water, salt, and the bouillion half.  Stir to mix in.  Bring to a boil, then cover and reduce to a simmer.  Cook for 20 minutes or until water is absorbed.  Drain water in a strainer if necessary at the end of cooking then add the quinoa back to the pot.  Fluff with a fork.
  2. While the quinoa cooks, heat a large skillet over medium-high heat.  Add olive oil. When the oil is hot, add all the vegetables to the pan to saute.  Add pepper and the garlic powder, but no salt yet.  Add more oil if necessary.  Cook for about 5-8 minutes, stirring occasionally, or until browned and softened. Add salt the last couple minutes of cooking.
  3. Place the chopped almonds on a piece of tin foil and toast in the oven for 2-3 minutes. Remove and turn off the oven.
  4. Combine the quinoa, vegetables, almonds, and top with ricotta salata.  Serve in bowls.  Enjoy!

 

Spaghetti Bolognese

There’s something so comforting about Italian food, especially the way it brings family and friends together. Whenever I cook Italian, I try to channel an old Italian grandmother by using this age-old secret ingredient: love. By putting all my love into the food and preparation, a good meal can become a great meal.

Bolognese is a staple of Italian cooking, though I actually had zero experience making a bolognese sauce before this.  I’m all about easy always, so this recipe is right up my alley. Use the freshest ingredients whenever possible (just another way you can add love to the meal), including fresh tomatoes instead of canned ones if they’re in season. To make this recipe even easier, I recommend having a blender on hand to help with the sauce.

Ingredients

-5 large tomatoes, medium or large diced depending on your blender (my favorite, if you have access to them, are early girl organic dry-farmed tomatoes)

-6 basil leaves

-3 whole garlic cloves, plus 2 chopped garlic cloves (keep separate)

-1lb ground beef (grass-fed, organic)

-1 yellow onion, small diced

-1 lb shitake mushrooms, chopped

-2 tablespoons tomato paste

-extra virgin olive oil

-salt, pepper

-crushed red pepper flakes

-spaghetti

 

Instructions

  1. In a blender, add these ingredients in the following order: 1/2 cup olive oil, chopped tomatoes, 3 whole garlic cloves, basil, salt, and pepper.  Blend until it’s a sauce.
  2. In a large skillet, heat 3 tablespoons olive oil or enough to almost cover the bottom of the pan.  Add the chopped meat, carrots, onions, mushrooms, and chopped garlic. Break apart the meat using a wooden spatula or another cooking utensil. Cook for about 5-7 minutes, or until meat is browned and vegetables are soft. Add salt, pepper, red pepper flakes, and tomato paste.  Stir in the tomato paste until it becomes dark in color, then pour the sauce from the blender. Let the sauce simmer for some time (could be as long as an hour) to get a really flavorful sauce.
  3. Heat a large pot of salted water and bring to a rapid boil.  Add spaghetti and cook for about 10 minutes until al dente.  Reserve a 1/2 cup of pasta water.  Strain the spaghetti and return to the pot.
  4. Add the reserved pasta water to the skillet.  Bring to a boil, then reduce the temperature to a simmer for a few minutes.  Add the sauce to the pot of spaghetti and stir in to combine.  Plate and garnish with basil leaves. Enjoy!

 

*Some notes about cooking pasta:

– Never add oil to the pot of water or you’ll get sticky pasta.  Add oil after the pasta cooks to keep it from sticking together.

-Always salt the water.

-Reserve pasta water and add to your sauce to allow the sauce to easily mix and stick to the pasta.

Umbrian Lentil Salad

Hi there!

It’s been awhile since I posted something, but I was feeling inspired by another lentil salad I made today.  I say another because my last post was basically the same recipe, only this one uses a different type of lentil and mixed micro greens instead of romaine. It’s so tasty and simple, I got up this morning and was able to make this salad in 30 minutes before I had to get ready for the day. And it should allow me enough leftovers for the next 2-3 days. So that being said, I highly recommend this recipe to anyone looking for something easy, healthy, and quick to prepare.

Ingredients

For the lentils:

-1 cup lentils

-3 cups water

-1 pinch sea salt

-1 bay leaf

For the Veggies:

-1/2 red onion, small diced

-1 carrot, small diced

-salt, pepper

-2 tablespoons extra virgin olive oil

-optional: chopped parsley and basil

For the Salad:

-extra virgin olive oil

-micro greens, or your favorite greens

-feta cheese

-avocado, sliced

Instructions

  1. Search lentils for any small rocks and remove. Add lentils to a medium pot with the water, a pinch of salt and a bay leaf.  Bring to a rapid boil, then turn the heat to simmer and cook covered with a lid for 25 minutes. *Note: add more water to the pot throughout the cooking process if you notice the lentils have absorbed most of the water.
  2. Once the lentils have cooked for about 15 minutes, add olive oil to a heated pan.  When the oil is hot, add the carrots and onions and sprinkle with salt and pepper.  Cook about 5 minutes or until soft.  Add the chopped herbs and mix in.
  3. When the lentils are done, strain them if there’s excess water.  Remove and discard the bay leaf. Add the cooked vegetables to the pot of lentils and mix together. Allow the lentils to cool, then pour over a bowl of greens, drizzle with olive oil, add feta, avocado and sprinkle with salt and pepper to taste.  Enjoy!

 

 

 

 

Green Lentil Salad

Who doesn’t like an easy, mindless recipe?  That’s what this lentil salad recipe basically is, plus, it makes great leftovers, is super healthy and tastes delicious!  I think it’s perfect for this season when the weather is warmer since our bodies are looking to be nourished with more cooling foods.

It’s best to prepare your lentils within a couple months of buying them as it’ll make cooking them simpler.  Know that it is best not to add salt or any acidic ingredients to the lentils until the last 10-15 minutes of cooking, as this will result in crunchy lentils even though they’re cooked.  Also, there are different types of lentils, therefore, different cooking methods required, so this recipe specifically calls for green lentils.

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Ingredients

-1 cup green lentils

-2 cups chicken broth (or water)

-1/2 yellow onion, chopped

-2 cloves garlic, finely chopped

-1 bay leaf

-1/2 cup crumbled feta cheese

-1 avocado, cubed

-2 cups romaine lettuce, chopped

-1 tablespoon pesto

-1/2 lemon

-1/2 cup extra virgin olive oil + 1 tablespoon

-Splash of red wine vinegar

-salt and pepper

 

Instructions

  1. Rinse lentils in a mesh strainer making sure to check for pebbles (remove pebbles if you find them).  Heat a medium pot over medium heat. Add a tablespoon of olive oil to the pot.  Once hot, add the onion, garlic, salt, and pepper.  Cook for 30 seconds or until softened and aromatic.
  2. Add the lentils and bay leaf to the pot with broth or water.  Turn heat up to medium-high.  Once at a gentle boil, turn heat down and simmer for 45 minutes. Add salt to the pot the last 10 minutes of cooking.  Remove from the heat and keep covered for at least 10 minutes so lentils can soak up the rest of the water.
  3. While the lentils finish cooking, make the dressing by mixing together olive oil, red wine vinegar, lemon juice, salt, and pepper in a small cup or bowl.
  4. To a large bowl, add the chopped lettuce, lentils, feta, avocado, pesto, and the dressing.  Option to serve with a side of toasted pita bread.  Enjoy!

Delicata Squash and Black Bean Tacos

These tacos are so delicious I nearly forgot to snap a photo for this post because I was too focused on eating them. Rarely do I have vegetarian tacos, but seeing how my New Years resolution was to do more meatless meals, I decided to try something different with one of my favorite winter vegetables, delicata squash. I roasted the squash and paired it with black beans, pickled shallots, cilantro, lettuce, pomegranate seeds and sour cream with spices. The recipe can be made vegan simply by removing the sour cream.  So delicious and quick to make!

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Ingredients

(enough for 1 really hungry person, or 2 moderately hungry people)

-1 delicata squash

-1 small head of lettuce, chopped

-cilantro, chopped

-pomegranate seeds

-1 shallot, sliced

-1 can black beans, drained and rinsed

-organic corn tortillas

-sour cream

-cumin

-chili powder

-garlic powder

-chipotle seasoning

-1/4 apple cider vinegar

-1 tbs sugar

-extra virgin olive oil

-salt

-pepper

 

Instructions

  1. Heat oven to 425 degrees F.  Peel squash and cut it into 1/4 inch rounds.  Remove seeds, cut rounds into halves and place in a bowl.  Drizzle with olive oil and sprinkle with chili powder, salt, and pepper.  Place on a lined baking sheet and roast for 20-25 minutes.
  2. In a small bowl, combine shallots with vinegar, sugar, and salt for a quick pickling.  Stir every few minutes while the squash cooks.  In a separate small bowl, combine sour cream with chipotle seasoning.
  3. Heat drained black beans in a small saucepan over medium heat.  Add cumin, garlic powder, salt, and pepper. Stir every few minutes until hot.
  4. Heat tortillas on the stovetop by placing them directly on each open burner and toasting over medium heat.  Flip as each side starts to brown.
  5. When squash is done, put tacos together by filling them with sour cream, squash, drained shallots, beans, lettuce, cilantro, and pomegranate seeds.

 

Let me know what you think!

 

Roasted Butternut Squash and Apple Soup

Stay warm this Fall with my new favorite soup!

butternut-squash

Ingredients:

(Serves 4)

-1 butternut squash

-1 yellow onion, chopped

-1 small Granny Smith apple, chopped

-1 small Gala apple, chopped

-5 thyme sprigs

-2 tablespoons butter, melted

-1 tablespoon extra virgin olive oil

-1 teaspoon sugar (optional)

-1/2 teaspoon nutmeg

-1 teaspoon cayenne (optional)

-salt and pepper

-4 cups chicken broth

Instructions:

1.  Heat oven to 400 degrees F.  Line a baking sheet with foil.  

2.  Place squash in the microwave for about 4-5 minutes so that it’s softened and easier/safer to cut.  Remove both ends of the squash, then cut in half lengthwise.  Peel the tough, outer skin and remove the “guts” from the inside of the squash.  Continue to cut the squash into smaller, bite-size pieces.

3.  Place the squash in a bowl with the melted butter and thyme leaves, then generously salt and pepper.  Place on the lined baking sheet and cook in the oven for 40 minutes, flipping halfway through.  The squash should be tender enough to pierce with a fork at the end of cooking.

4.  When the squash has cooked for 20 minutes, heat a large stockpot over medium-high heat, and add the olive oil.  When the oil is hot, add the onions and optional sugar (generally I wouldn’t recommend sugar, but since this is a lot of soup, it’s hardly any sugar per serving).  Add the apples, nutmeg, salt, and pepper.  Cook for about 20 minutes, or until soft and fragrant. 

5.  In batches, add the cooked squash and onion/apple mixture to the blender along with a cup of chicken broth with each batch.  Blend until smooth.  Continue to add the squash, onions, apples and broth.  Season with salt and pepper to taste and garnish with thyme.  Enjoy!

Beat PMS Symptoms Naturally

I’ve received several requests now for a post on PMS and how to naturally deal with unwelcomed period bullshit.  You know, the bloating, the unhealthy cravings, the cramps, the mood swings… It can be a total downer, although I’ve learned to view my period as a cleansing process for the body to make the whole situation a more pleasant experience.  A positive attitude is everything in life, but sometimes you also need a little help to minimize symptoms.  Here are some of my top recommendations for reducing PMS discomfort:

Diet

When I was younger, a friend and I used to have a “fuck you, period!” ritual every month where we’d pig out on burgers, chili cheese fries and milkshakes at a local diner.  Why is it that when we get our periods we often crave the foods that feel good in the moment, but actually make our symptoms worse?

It wasn’t until I replaced the crap for nutritious, wholesome, REAL food that I really noticed a big reduction in my PMS symptoms.  Eating nutritious foods rich in vitamins, minerals, and antioxidants is what the body thrives on, especially during that time of the month.  Fill up on alkalizing foods like leafy green vegetables and fruit, healthy fats high in omega-3s like salmon, nuts or chia seeds, and unprocessed whole grains, like quinoa or rice.  Eating foods rich in potassium, calcium, and magnesium will help reduce cramps, so eat bananas, dark chocolate (the darker the better), and spinach.  If you’re craving meat, eat some red meat (preferably grass-fed organic).  It’ll help restore depleted iron levels. Feeling bloated?  Drink plenty of water, but also eat foods that are natural diuretics (aka, foods that make you pee more).   Parsley, pineapple, lemon, celery, ginger, cabbage, and apple cider vinegar are all examples. I like to start the morning off with my Daily Green Smoothie which is packed full of nutrients and will typically drink warm lemon water with ginger throughout the day.

Light Exercise

While some people feel like being sedentary during their periods, I’ve found that light exercise can be quite beneficial.  Exercise helps reduce stress and when I’m feeling depressed and irritable, exercise makes me feel relaxed.  Try exercises like walking, running, swimming, biking, or some gentle yoga poses like these ones here:

Essential Oils

Aromatherapy  has been used for many thousands of years as a way to lower stress levels, relieve pain, improve mood, and suppress cravings and nausea. Essential oils have even been demonstrated in lab studies to kill flu, E. coli, and cancer cells (source: Women’s Health Magazine, Cancer Tutor).  Different oils initiate different responses in the brain, which in turn, directs your nervous system to say, “relax” or “spring into action.” During or before menstruation, I recommend clary sage, lavender, chamomile, ylang-ylang, grapefruit, jasmine, or cedarwood to ease symptoms and lift your mood.  I personally like to mix a couple drops of oil with some coconut oil and rub it on my stomach if I’m experiencing discomfort.

Cannabis

Finally, more people are publicly acknowledging the wide-ranging medicinal benefits of the cannabis plant.  For period-related struggles, cannabis can be amazing, and a great alternative to pharmaceutical pain medications that may be harsher on the body. Cannabis rich in the compound CBD is gaining popularity due to its ability to greatly (and in most cases relatively instantly) reduce pain and inflammation while lifting your mood.   In fact, Queen Victoria, as well as many other recognizable, historical women, used CBD-rich cannabis in the 19th century to reduce her menstrual cramps (source: Project CBD).  CBD differs from THC-rich cannabis in that CBD-rich cannabis has little to no psychoactive effects or the “high” most people associate with cannabis.  It’s for this reason that strains high in CBD make it a premier choice for many users.

Remember to Breathe

This tip is for everyone, but especially for those women who get anxious, crampy, depressed, or tired during their periods.  So much can be controlled not only by the brain but by the breath.  Start by taking deep, even breaths in through your nose and out through your mouth.  If you can, incorporate some of the yoga poses from above.  Focus on your breath and remind yourself that everything will be ok!

 

Have comments, questions or suggestions?  Have additional methods for relieving cramps or PMS symptoms? Leave a message below, or reach me through my website.

Thanks for reading!

Forbidden Rice Veggie Bowl

Looking for an easy vegetarian recipe or an alternative to boring ole’ white or brown rice?  I’ve recently discovered Forbidden Rice, an exotic and somewhat pretentious name for black rice, and I highly recommend trying it.  I first had it at a Los Angeles restaurant called Flower Child.  It was so good that when I got home I immediately tried to recreate the recipe. There are a few reasons why I’m loving this rice.  Not only does it come out with a risotto-like texture, but the grains contain an extraordinary amount of anthocyanin, the powerful antioxidant responsible for giving certain foods like blueberries or eggplants their beautiful purple color (source: Modern Farmer).

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When recreating the recipe from Flower Child, I had to do a bit of guess work.  I ended up just using whatever veggies I had leftover in the fridge, but the ones used at the restaurant were broccoli, carrot, snap peas, japonica, onion, and bok choy.  I’ve never heard of or seen japonica in a store or at a farmers market, so I left that one out. Here is how I prepared this delicious meal using what I already had on hand:

Ingredients

-1 cup Forbidden Rice, soaked or rinsed thouroughly and drained
-2 cups water
-1/2 chicken bouillion cube
-1 head of broccoli, chopped
-1 zucchini, chopped inot 1/4 inch rounds
-1 carrot, julienned
-1 onion, small diced
-5 cloves of garlic, small diced
-dried chili flakes
-sesame oil
-salt, pepper
-1 tablespoon ghee or butter

 

Instructions

1- Add rinsed rice to a small pot with 2 cups water, the boullion cube and ghee (optional). *Note- I barely salt the water since the boullion contains salt.  Cook over high heat on the stove until boiling, then cover and reduce heat to low for about 20 mintues or until cooked through.  Remove from heat and leave lid on.

2- While the rice cooks, heat a medium-sized pan over medium high heat.  Add sesame to the pan.  Add the carrots and broccoli first.  Season lightly with salt and pepper and cook for about five minutes or until slightly soft.  Next, add the zucchini, onion, and garlic.  Lightly season again with salt and pepper and add the chili flakes. Add more sesame oil if necessary.  Cook about 5-6 minutes, or until everything is softened.  Turn heat to low.

3- Add the cooked rice to the pan of vegetables and toss to thoroughly combine everything.  Serve and enjoy this healthy meal!

 

My Top Tips and Recommended Products For Glowing Skin

Skin is the body’s largest organ, so your skin can say a lot about your health and what’s going on inside your body. There are many reasons for unhealthy skin, but some of the most obvious are hormones, certain beauty or cleaning products with harmful ingredients, toxins in the environment, or toxins from poor diet or non-purified water. With so many ways for the body to absorb toxins, it’s critical to detox often and take measures to avoid these toxins as much as possible.

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Blemishes on the face can tell you what exactly may be going on inside the body. For a guide to face mapping, click here.

I’ve had a few requests recently regarding my beauty regimen, so I’m going to share with you a few tips for glowing skin, along with some of my most recommended beauty products.

I try to always start my mornings off with my daily green smoothie, and I try to eat organic as much as possible. If you cannot afford to eat organic all the time, check out this list for the produce that’s most important to buy organic. It’s called, “The Dirty Dozen and Clean 15,” aka, 12 foods recommended to buy organic and 15 foods that aren’t as necessary to buy organic.

Drinking lots of water is super important for your health and for beautiful skin, so stay hydrated throughout the day and drink warm water with lemon for an extra detox kick. Hydration and a healthy diet do a lot for your skin, but here are some products to enhance your skin’s glow:

Collagen Powder– To start my mornings off right, I drink my daily green smoothie, which contains lots of green, leafy vegetables, fruit, and purified water. I also like to add a tablespoon of collagen protein powder. I prefer collagen powder to other protein powders because collagen doesn’t have a taste and does wonders for the skin, among other benefits. I’ve noticed since I started ingesting collagen powder that my nails have been healthier and my skin looks younger (not to toot my own horn). Bone broth is another recommended way to get collagen.

Collagen Protein Powder

Collagen Protein- $39 on Dr. Axe

 

COOLA Sunscreen- Whether or not the sun is out, I wear sunscreen on my face every day to protect against skin cancer and early signs of aging. I recently picked up this organic, “antioxidant-infused” sunscreen, and I absolutely love it. It uses all natural ingredients like organic acai oil, omega-3,6,9, vitamins B, C, and E. When I wear it, it’s so light that I don’t feel like I’m wearing sunscreen. Although I don’t smell the rose essence as much as I’d like, this tinted version gives my face a nice, even color so that I don’t necessarily have to use a foundation or powder on top.

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Coola Sunscreen- $36 Amazon

Thayers Alcohol-Free Toner– I love this toner. Not only does it smell delicious like rose petals, but it also moisturizes as it tones and makes my face feel especially clean. I only recommend using it at night after washing your face, rather than in the morning, which may cause skin to get oily during the day. This product may be too much if you’re someone with oily skin.

Thayers Alcohol-free Rose Petal Witch Hazel with Aloe Vera ~ 12 oz

Thayers Alcohol-Free Toner with Rose Petal, Aloe and Witch Hazel- $11 on Amazon 

Pure Hyaluronic Acid Serum– Want to know why babies have such plump, dewy skin? Because when babies are born, they are born with high levels of hyaluronic acid, which naturally deplete over time (source: You Beauty). Although this product might sound harsh with the word “acid” in it, it’s quite the opposite. It’s very light on, but has deep hydrating effects. I use this serum in the morning after I’ve washed my face, and in the evenings after my toner.

Best-Selling Hyaluronic Acid Serum for Skin- 100% Pure-Highest Quality, Anti-Aging Serum-- Intense Hydration + Moisturizer, Non-greasy, Paraben Free, Vegan-Best Hyaluronic Acid Serum (Pro Formula)

Pure Hyaluronic Acid Serum- $15 on Amazon

doTerra Fractionated Coconut Oil– Most coconut oils on the market work just fine for beauty purposes, but I prefer this liquid coconut oil right here. Coconut oil in liquid form is just easier to apply and spread, but I also like this particular brand because it doesn’t feel greasy on the skin. Coconut oil has at least 100 uses, but for beauty, I like to use it as a makeup remover or moisturizer. It takes makeup off easily, moisturizes the skin, and also helps your eyelashes grow! Check out what else you can do with coconut oil here.

doTERRA Fractionated Coconut Oil 3.8oz

doTerra Fractionated Coconut Oil- $13 on Amazon

FYI- I have not been paid to advertise any of these products. I only promote products I use and that I would recommend to a close friend or family member. I also have normal/dry skin, so these products may not have the exact same results for everyone.

 

Want to learn more about beautifying your skin naturally? Reach out here to speak with me, a certified health and wellness coach.

 

 

 

 

5 Ways to Start Sleeping Better

Like most people, I love to sleep, but I haven’t always been a great sleeper. These days my head hits the pillow and I’m out, but those nights when I just couldn’t fall asleep no matter how tired I felt really stunk. I hate the feeling of being tired but wired, or being wide awake, tossing and turning, and unable to get my mind to rest. With our modern world’s media obsession, I absolutely believe we aren’t sleeping as well as we used to, and that technology is a huge factor. I’ve certainly always been that person dicking around on my phone or computer or watching tv or listening to music right before bed, but quality sleep is so important that I’ve changed my ways. Here are some tips to improve your beauty regimen and better your sleep:

1- Turn your cellphone off at night. Ok, do not panic cellphone-addicted readers… Want better sleep?  Then turn your phone off at night!

Our phones produce a light that triggers our brains to stay awake, thus disrupting the body’s natural sleep-wake cycle (source: Sleep Foundation). This causes tension in the body that releases the stress hormone cortisol, especially if you’re doing something like playing a video game or checking your email. Cortisol triggers the body into “fight of flight” mode, which can negatively impact sleep. I always encourage my clients to get in the habit of powering down their devices (computers, tablets and televisions included) at least one hour before bed to get their brains to shut down for sleep mode. I’ve done this experiment myself and found that I do, in fact, sleep better. And when you get better sleep, it makes it that much easier to make healthier choices throughout the day. For example, do you find that when you’re tired and lazy you go for easy food options, like pizza or pre-made sandwiches versus a healthy meal? We look for foods with sugar or caffeine to give us that temporary boost of energy, but temporary is the operative word here because this type of energy does not sustain.

2- Create a nighttime routine. There are so many ways to relax before bedtime, it’s just a matter of finding what works best for you. I definitely recommend cutting back on sugar and caffeine, especially later in the day. Some other ideas to relax include: stretching, giving yourself a little self-massage, drinking something warm and soothing, reading (not on a device!), or journaling. Journaling before bed is ideal and therapeutic because it gives you the opportunity to let out all the stresses and thoughts bouncing around your head that could potentially keep you awake at night. I spend that time reflecting on my day, writing down what I’m grateful for, and like I said, just writing whatever is on my mind. One other thing I’ve found that works wonders for me is using essential oils. Lavender oil in particular is intended for relaxing, so I will put a little dab of the oil on my pillow or in my oil diffuser to get me bed-ready. Lavender eye pillows are also very soothing.

3- Blackout. Don’t get too excited, I’m not talking about drinking yourself to sleep. Black out your room at night so that as little light as possible is showing. That includes any lights inside or outside your room, which may also include night-lights or those little blinking lights from your wireless modem or whatnot. The darker your room, the better.

4- Silence! Same idea as #1 and #3. Just like light, sounds are distracting and keep your brain active, so try not to fall asleep with a movie or music still on. If so inclined, you could invest in a white noise maker. If sound is something you can’t control, such as noises from the street or a noisy roommate, ear plugs might be helpful.

5- Get naked. Cooler temperatures trigger the “let’s sleep now” response in your body, so while you could go light on the comforter or heat, I prefer to sleep naked. This also gives your body a chance to breath and to get in a more relaxed state, since sleeping overheated can also negatively affect your cortisol levels. High cortisol affects other aspects of your health, like anxiety levels, weight gain, unhealthy food cravings, etc.images

 

 

Want to get even better beauty sleep and health? Visit my website and schedule a complimentary health coaching consultation with me so we can find out what works best for your lifestyle.