Secrets To A Healthy Sleep

Posted by Paul & Ann Malkmus in Ann Malkmus

In our last post, Ann shared how stress became a major factor affecting her health.
What we saved until today is that insomnia plays an important part, too!

Watch the video to see how it all works together (and how we’re finding answers the problems) — then scroll down to see Ann’s list of tips for a good night’s sleep… including the one thing almost nobody does!
http://ampm.hacres.com/index.php/health-news/?utm_source=email&utm_medium=link&utm_content=2012-01-12&utm_campaign=weekly-theme&utm_term=secret-cta


Ann’s Tips For Good Night’s Sleep
Create your own pre-sleep ritual that goes beyond your normal teeth brushing and other practical activities.
Design your bedroom primarily to support good sleep. Keep it clean and uncluttered.
Have complete control of the lighting in your bedroom. Be able to make the room totally dark.
Avoid turning on the light if you have to go to the bathroom. Any bright light will shut off melatonin production.
Listen to relaxation CDs with nature sounds such as the ocean or forest.
Dim the lights in your house around 8:00 pm. Light stimulates the release of cortisol and shuts down the release of melatonin.
Stop watching TV or using your computer by 8:00 pm.
Avoid snacking just before bedtime, particularly grains and sugars.
Keep the temperature in your bedroom no higher than 70 degrees F.
Wear socks to bed.
Eat a snack high in plant-based protein several hours before bed (like Hallelujah Acres’ Raw Non-dairy Blueberry Cheesecake).
Keep electrical devices as far away from the bed as possible; their electromagnetic fields (EMF) can disrupt your nervous system’s electrical currents.
Avoid foods that you are sensitive to.
Don’t drink any fluids within two hours of going to bed so you won’t have to get up to go the bathroom.
Take a hot bath, shower or sauna before bed if you have trouble falling asleep.
Writing in a journal may be helpful if you often lay in bed with your mind racing.
Remove your clock from view.
Have your adrenals checked by a good natural medicine clinician.
If you are menopausal or peri-menopausal, consult a recommended natural medicine physician. Hormonal changes at this time may cause problems if not properly addressed.
Make sure you are exercising regularly.
… and the tip that almost no one does: Don’t change your bedtime (ideally around 10 pm)!

Raw, Non-Dairy Blueberry Cheesecake recipe (dessert)

Submitted By: Rhonda Malkmus

This exciting recipe is raw and made with highly nutrient dense ingredients. It is high in protein, good fat, and loaded with antioxidants. What's more, it contains none of the negatives or refined sugar found in traditional dairy cheesecake.

Ingredients

Crust

1 cup walnuts
1 cup pine nuts
½ cup pitted dates
½ cup unsweetened coconut

Filling

3 ½ cups cashews (soaked 2 hours and drained)
2 cups fresh or frozen blueberries
¾ cup fresh lemon juice
¾ cup raw unfiltered honey
¾ cup raw coconut butter
¼ vanilla bean or 1teaspoon pure vanilla extract
½ teaspoon Celtic or Himalayan salt

Directions

We have made this dairyless cheesecake with blueberries, but I see no reason you couldn’t make it using strawberries, or raspberries, or mango, or possibly some other fruit.

Making the Crust

Place all crust ingredients except coconut in food processor with “S” blade and process until crumbly. Sprinkle coconut onto the base of a spring form pan, pie plate, or 8x8 square Pyrex (coconut keeps dough from sticking). Press mix evenly into pan to form a crust.

Prepare the Filling

Place all filling ingredients in a powerful blender like a Vita-Mix (Most regular blenders won’t be able to process this filling. You could use a food processor, but it won’t make it as creamy.) Blend until smooth and creamy.

Pour onto crust, tapping to remove bubbles, and make sure pie plate is filled evenly.

Cover and place in freezer until firm.

When firm, if using a spring-form pan, remove and place on a serving plate before cutting slices and return leftover to freezer. If in a pie plate or square Pyrex, after removing slices, return to freezer in container. Keep covered.


Latest Recipes
Make your taste buds stand up and cheer!
Winter Salad
Hallelujah Corn Chowder
Carob Mint Smoothie
Quick and Easy Black Bean Soup
No Alcohol Hot Toddy


http://www.hacres.com/recipes/cards/raw-non-dairy-blueberry-cheesecake

Raw Key Lime Pie recipe (from Hallelujah Diet: dairy, gluten, egg, refined sugar, and soy free)

Note:
Yum! My girls and I made this together. Very easy!

For the crust I used this crust recipe instead of the Zesty Macadamia one below bcs macadamia nuts are so expensive, but I added 1/4 cup coconut oil and 1 tsp lime zest to make it more like the macadamia recipe:

Raw Nut Pie Crust

1. 1 cup almonds
2. 1 cup pecans (or walnuts)
3. 1 cup dates
4. ¼ “piece of vanilla bean OR 1 teaspoon vanilla
5. ½ teaspoon Celtic or Himalayan salt

Blend in food processor until combined. Press into bottom and sides of pan. When finished put in the fridge till ready to fill.

Use this recipe for the topping:
http://tasty-yummies.com/2014/03/04/make-whipped-coconut-cream/

Here's a tip for the lime juice since the following recipe is pretty tangy using 5 limes. Pour in only part of the lime juice and taste the mixed recipe before adding the rest. I'll use less lime juice next time, probably about 3 limes.

The 2nd time I made this I used 1 cup soaked organic cashews instead of banana and mango and liked it better!

Miriam

Raw Key Lime Pudding
From Rhonda's Monthly Culinary Class
Submitted By: Rhonda Malkmus

In Rhonda’s culinary class she will pour this pudding onto a Zesty Nut Piecrust, top with Pine Nut Crème, cover and freeze. Once frozen she will cut into about a dozen small serving pieces. It is a very rich and tasty dessert and a little goes a long way.

Ingredients

3 medium avocados (peeled & pitted)
1 ripe banana
¾ cup fresh or frozen mango pieces
1 cup fresh lime juice (about 5 limes)
1 teaspoon lime zest
½ cup raw unfiltered honey or agave nectar
¼ cup organic coconut oil
¼ of fresh vanilla bean or 1½ teaspoon pure vanilla
½ teaspoon Celtic or Himalayan Salt
Directions

Place all ingredients into Vita Mix or other powerful blender and process until smooth and creamy. ENJOY

See Also: Zesty Macadamia Nut Pie Crust

http://www.hacres.com/recipes/cards/raw-key-lime-pudding

Best Guacamole Dip recipe ever!

Note:
This recipe is from my friend Alaina. It is awesome! My husband does not like avocados but loves this!
Miriam

Ingredients:

four haas avocados
one cup chopped cilantro
half cup chopped white onions
half cup chopped scallions
juice of half a lime
juice of half a lemon
teaspoon fresh minced garlic
sea salt (lots)

instructions:
mix all ingredients
put the juice in a little at a time as you mash avacado so it won't brown
dont mash that much . . or it gets foamy:)

Zucchini, Black Bean, and Rice Skillet recipe

NOTE:
Wow! This was good! I made the following changes though:
- organic coconut oil instead of Wesson
- organic diced tomatoes instead of Hunt's
- red rice instead of white (cooked in my rice cooker before starting the recipe; by the way, it eliminates the need for adding water to the saute pan)
- sprinkled sea salt, turmeric, oregano, cumin, and dulse since a few comments on the internet said this recipe was a bit bland
- the cheese is optional

My oldest child ate and loved it. My little one was freaked out bcs she saw green pieces in it so I turned hers into a veggie burger by adding ground flax seeds, sesame seeds, and sunflower seeds, and then I put it on my Foreman Grill (veggie burger version for kids is best if you put it thru the food processor first).
Miriam

INGREDIENTS

1 tablespoon Pure Wesson® Canola Oil
1-1/2 cups quartered lengthwise, sliced zucchini
1/2 cup diced green bell pepper
1 can (15 oz each) Rosarita® Premium Whole Black Beans, drained, rinsed
1 can (14.5 oz each) Hunt's® Fire Roasted Diced Tomatoes with Garlic, undrained
3/4 cup water
1 cup instant white rice
1/2 cup shredded Cheddar and Monterey Jack cheese blend

NUTRITION INFORMATION*

Serving Size 4 servings (1-1/4 cups each)
Calories 276

DIRECTIONS

Heat oil in large skillet over medium heat. Add zucchini and bell pepper; cook 5 minutes, stirring occasionally. Add beans, undrained tomatoes and water. Increase heat and bring to a boil.
Add rice; stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed. Sprinkle with cheese.

http://www.readyseteat.com/recipes-Zucchini-Black-Bean-and-Rice-Skillet-5623.html

Review for GreenZilla Energy Drink: A Healthy Alternative with NO artificial sweeteners

Nourishing Treasures
Posted on January 21, 2012 by Lea Harris

I don’t know about you, but I need energy. With two small children to homeschool, a household to run, a husband to care for, groceries to buy, and food to make, my days are full (did I mention we have a dog, a cat, two goats and 64 chickens??). I do pretty well if I take my supplements, eat right, and get enough sleep.

But every once in a while there’s a day where I have not had enough sleep, yet I still need to drum up enough energy to get through the day.That’s when I need GreenZILLA to lift that fog.

GreenZILLA is an energy drink – but unlike the other energy drinks out there made with aspartame, high fructose corn syrup, sucralose, and other artificial sweeteners, GreenZILLA uses healthy sweeteners like stevia and xylitol in a whole food base.

Mental energy and physical energy – with NO jitters!

It’s simply a calming energy. Yeah, sounds odd, but you have to feel it to believe it. I wish I could invite you all over for a swig!

Many energy drinks contain USP synthetic caffeine which causes the jitters. Not GreenZILLA!

Formulated with three powerful ingredients that work synergistically, GreenZILLA contains NO artificial ingredients or synthetics. Here are the three key ingredients in GreenZILLA and their benefits…

Green Tea

We all know green tea is a wonderful alternative to coffee and even other teas. High in antioxidants, green tea is an excellent fatigue fighter. I could easily fill several posts with the benefits of green tea, but I think it’s pretty common knowledge, so I’ll move right on.

Blue-Green Algae

Rich in minerals and chlorophyll, blue-green algae also enhances energy. Not only that, it aids digestion and makes you feel full longer. There’s nothing worse than having a thousand things to do and have to stop to eat. Who has time?

Also helpful for boosting the immune system and memory function, lessening symptoms of allergies and depression, and is a great detoxifier.

D-ribose

I have to admit, I had to look this one up. It didn’t sound very natural. Come to findout, D-ribose is a naturally-occuring organic compound critical to metabolism. I also learned that taking d-ribose orally is effective for relieving cramping, pain, and stiffness after exercise, as well as improving athletic performance.

There’s also some evidence indicating d-ribose is helpful for sufferers of chronic fatigue, fibromyalgia, as well as those with congestive heart failure.

The only reported side-effect of d-ribose is the possibility of it lowering blood sugar. So if you have diabetes, this is very good news!

How to Use GreenZILLA

Stash a bottle in your purse when you’re out shopping and are feeling droopy. A swallow or two will do you just fine.

Or, if you want to be prepared, pour 3/4 of an ounce in your water bottle – that’s all you need! It has a nice lemon-lime flavor.

If you’re trying to cut out coffee, consider this as a new source of energy that has health benefits at the same time. One serving is far less than a cuppa joe! In fact one bottle is only $4.99 for three servings.


GreenZILLA comes in BPA-free bottles!http://www.nourishingtreasures.com/index.php/2012/01/21/greenzilla-energy-drink-a-healthy-alternative-with-no-artificial-sweeteners-review-and-giveaway/

Veggie Sunshine Burgers recipe

Note:
I use my Foreman Grill for veggie burgers. So convenient!
Miriam


Gena’s Homemade Sunshine Burgers (yields 5)

1 cup sunflower seeds, ground in a food processor or coffee/spice mill
1 cup cooked brown rice
2 tbsp ground flax seed
2/3 cup chopped carrot
2/3 cup chopped celery
1/4 cup chopped onion (optional)
2 tbsp water
1 tsp Herbamare seasoning (or to taste)

Mix the sunflower seeds, brown rice, flax, water, salt, and Spike seasoning in a food processor fitted with the S blade. Process till relatively smooth (it’s cool if there’s still a bit of texture).

Add the chopped veggies and pulse till the burgers are well mixed, but not entirely without visible veggie pieces. At this point, test the texture. If it’s super thick and sticky, add another tbsp or two of water. If it’s moist enough, you’re done!

Shape into 5 patties, and put on a cooking tray sprayed with coconut oil. Bake at 375 for about 35 minutes, flipping halfway through, till both sides are golden brown and the patties are firm.

Enjoy over a salad, on a sprouted grain bun or English muffin, or plain! I ate one of these on an Ezekiel bun fresh out of the oven, in true summer BBQ style.

Served up with the customary kale action, it was perfect! Not exactly the same as a commercial Sunshine burger, but quite similar, and delicious in its own right. I will definitely be making these again. Best part? They’re easy to freeze. In fact, in true planning mode, I put one patty aside for the week ahead, and froze the rest. I can’t say how long they’ll keep in the freezer, but I’d guess at least two months is fine. I’ll be eating mine sooner.

Next up came the RAW version. These were inspired directly from my cooked mix, but also heavily inspired by Ani Phyo’s sunshine burgers (which are fabulous, too!). They, like the cooked burgers, were a cinch to make, once the sunflower seeds were ready.

Homemade RAW Sunshine Burgers (yields 4)

1 cup ground sunflower seeds
1/2 cup ground flax seed
1/4 cup water
2/3 cup chopped carrot
2/3 cup chopped celery
1/4 cup onion (optional)
1 tsp nama shoyu
1 tsp Herbamare seasoning (or to taste)

Mix sunflower seeds, flax, nama shoyu, and Herbamare in a food processor till smooth. Add chopped veggies and pulse till the burgers are well combined, but have some texture.
Shape into four patties and dehydrate at 115 degrees for 3-4 hours; flip, and dehydrate for another 3-4 hrs. If you like, you can cook these in a low-temp till crispy, too.

I knew these would be splendid, because I’ve made a variation on them before. And of course, they were. Case in point: this showstopping office lunch:
That’s raw sunshine burger, tucked into a romaine leaf and topped with agave-mustard dressing, served con salad. YUM.

You’ll notice that a key ingredient in both of these recipes was this stuff:
A.K.A., one of Gena’s favorite kitchen shortcuts. Herbamare is made solely of organically grown, ground vegetables and sea salt. It really makes life easy when you want to season food without chopping fresh herbs or rummaging through your pantry for dried ones, and it takes the mystery out of proportions, too. I can’t recommend it enough for seasoning i

Here's Gena's website with more details and other recipes:
http://www.choosingraw.com/homemade-sunshine-burgers-raw-and-cooked/

Dangers of Sucralose (also known as Splenda) - check your product labels!

Splenda, (sucralose) AVOID

The advertising for this product is very misleading. Although sucralose may start out using sugar, the chemical transformation used creates a product that the body does not recognize as food.
Splenda is not a natural substance, it is an artificial chemical sweetener manufactured by adding three chlorine atoms to a sugar molecule.
There have been no long-term human studies on Splenda to determine the potential health effects on people, no one can say with certainty that the substance is safe to eat.
Some of the common side effects of Splenda include skin rashes/flushing, panic like agitation, dizziness, numbness, diarrhea, muscle aches, headaches, intestinal cramping, bladder issues and stomach pain. If you suffer any of these symptoms avoid all use of this product to test if the symptoms continue.
Short-term studies showed that sucralose caused shrunken thymus glands and enlarged livers and kidneys in rodents.

NEW STUDY REVEALS SHOCKING TRUTHS ABOUT SPLENDA

As reported in Globe Newswire Sept. 2008
"James Turner, the chairman of the national consumer education group Citizens for Health, has expressed shock and outrage after reading a new report from scientists outlining the dangers of the artificial sweetener Splenda (sucralose).
In animals examined for the study, Splenda reduced the amount of good bacteria in the intestines by 50 percent, increased the pH level in the intestines, contributed to increases in body weight and affected P-glycoprotein (P-gp) levels in such a way that crucial health-related drugs could be rejected.
The P-gp effect could result in medications used in chemotherapy, AIDS treatment and treatments for heart conditions being shunted back into the intestines, rather than being absorbed by the body.
According to Turner, "The report makes it clear that the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda and this study ... confirms that the chemicals in the little yellow package should carry a big red warning label."

http://www.livingwithrheumatoidarthritis.com/Chemical-Sweeteners.html

Raw ShapeWay “Cookies” recipe

Note:
This recipe is from my friend Kathy Jones, former owner of a health food store in California. These are soooo yummy and jam-packed with healthy ingredients! I'm very picky about cookies and there are very few I really like. I was so impressed with these! If you don't have ShapeWay on hand, use any yummy tasting protein shake powder that you have.
Enjoy!
Miriam

Raw ShapeWay “Cookies” (makes about 30)

1 cup raw almonds

½ cup raw walnuts

1 cup pitted dates ( I prefer the Medjool but any will work)

½ cup unsweetened dried cherries (can use raisins, dried cranberries, etc.)

¼ tsp. pure vanilla extract (may be able to leave this out since ShapeWay is so vanilla tasting)

3 Scoops of ShapeWay powder (more or less to taste) - available for purchase at http://www.shapewaybodychallenge.com/iwi


For coating:
½ cup ground almonds
¼ cup unsweetened coconut

First, for the coating, grind the ½ cups of almonds in a food processor, until finely ground. Remove from processor to a plate, add coconut and mix together. Set aside.

Grind the almonds and walnuts in a food processor until chopped. DO NOT grind too fine as you want some texture. Add the chopped pitted dates, vanilla, cherries and ShapeWay powder and process until it starts to come together. If necessary add a little water to make moist enough to hold together.

Form into small balls and roll in almond/coconut mixture. Flatten slightly and lay on lined cookie sheet.
Refrigerate to set. Store in airtight containers.

Because these are so YUMMY, they won’t last long but if they do, refrigerate if you don’t eat them in a couple of days.

Veggie Nut Burger recipe

Note:
I used Braggs Liquid Aminos instead of soy sauce. Also, instead of using the broiler, I used my Foreman Grill (so easy). And my very picky kids actually ate this without complaining! Don't forget condiments like organic ketchup, mustard, vegan mayo, lettuce, tomato!
Miriam

OMG Good Nut Burgers

By: ~marie~

"Yummy, rich-tasting, filling, addictive texture. I WAY prefer this to a hamburger any day!! And I am no vegetarian, by any means. I took one bite of this, and said.. Oh My Gosh... this is incredible!!! I could easily swear off beef burgers for these! Place on lettuce, top with a slice of cheese, and serve with Thousand Island dressing, with or without a bun. OMG! So good!"

Prep Time:
20 Min Cook Time:
10 Min Ready In:
30 Min
Original Recipe Yield 6 burgers

Ingredients

1 cup finely ground almonds
1/2 cup minced onion
1 carrot, minced
1/4 cup tahini (sesame-seed paste)
1/4 cup tamari or soy sauce
3 tablespoons fresh lemon juice

Directions

Preheat the oven broiler. Cover a baking sheet with aluminum foil and lightly grease.
In a medium bowl, mix together the almonds, onion, carrot, tahini, tamari sauce, and lemon juice. Form into 6 patties and place on baking sheet.
Broil burgers 5 minutes, then turn and broil the other side another 5 minutes. Watch to make sure the burgers don't burn. Remove, and garnish as desired.

Nutritional Information
Amount Per Serving Calories: 215 | Total Fat: 17.4g | Cholesterol: 0mg

http://allrecipes.com/recipe/omg-good-nut-burgers/detail.aspx