As we head into the fall season it’s important that we continue to get our
6 to 8 hours of sleep and you can do that by exercising 30 to 45 mins.
during the day, stopping your last meal at 6:00 or 7:00 pm, cutting off
the television or smart phone an hour before you turn in and eating a salad.

Eating a salad?
Yes, but not just any salad, a salad that contains walnuts.
Walnuts, why walnuts?
The nuts give crunch to the salad and they can also help you
enjoy deeper sleep.
The nuts are packed with magnesium, a nutrient that helps
you calm down and unwind, which in turn slashes your risk of
insomnia by 35%.

So, if you’re a fan of salad and nuts, here’s a recipe to help you in
your quest for deeper and restful sleep.

The recipe:
Beet Wedge Salad!
Ingredients:
1 1/2 lbs. of small red or golden beets, trimmed
1/2 cup of walnuts (halves or pieces)
3 Tbs. of olive oil
1 Tbs. of balsamic vinegar
1/2 tsp. of grated orange zest, and a little more zest for garnishment
6 cups of Arugula or Spinach
1/2 cup of sliced red or yellow onion
2 oz. of goat cheese, crumbled
To make:
In batches, transfer beets to a microwave-safe bowl; add 1/4 cup of water.
Cover loosely with paper towels.
Microwave until tender, 8 to 10 mins. per batch; cool. Peel; cut into wedges.
Heat a skillet over medium heat. Add the walnuts; cook, stirring until golden,
2 to 3 mins. Remove the walnuts; let cool. In a bowl, whisk together oil,
vinegar, zest, 1/4 tsp. salt and 1/4 tsp. of pepper. Just before serving,
arrange greens on serving platter. Top with beets, onion and cheese.
Sprinkle with walnuts; drizzle with the dressing. Place some orange zest
around the platter.
Calories per serving-200 Prot-7g. Carbs-13g.

More tips:
If you’re not a fan of beets and still want a crunchy vegetable, go ahead
and slice up some zucchini, cucumber or broccoli.
And if you’re not a fan of salad, you can also enjoy a few pieces of walnuts
in your morning cereal, a bowl of fruit and yogurt or eaten alone with
a cup of tea or coffee.
And lastly: You may be tempted to add walnuts to homemade brownies,
cookies, candy, etc. But remember, the flour, sugar, and butter may not
be good for you, especially if eaten late at night if you want to get to sleep
and stay asleep, so make these treats a once a week or once every two
weeks treat.

Sources:
* First For Women Magazine-Sept. 25th Edition
* A Taste of Home Magazine

Please pass this article on to friends and family who may
suffer from insomnia or to those who just love a good salad.
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Thank-You!