If this is the year you’re going to give up or cut way down on meat
consumption here’s a gift for you.

The gift:
A bean recipe.
But not just any bean recipe, this recipe is not only great tasting, but
it’s also doubles as an all-natural sleeping aid (pill).
Sleeping aid, (pill) what are you talking about?
As we do with most of our articles (posts) we try to help you build your
weekly grocery list around some type of illness or malady you may be suffering
from and according to recent research-millions of Americans have trouble
falling and staying asleep.

This may be happening for a myriad of reasons: inflation, higher gas prices,
the continued wearing of masks, an unending pandemic (Co-Vid 19)
marital woes, kid woes and on and on, and if you’re sleep is affected and
you want something other than doctor-prescribed medicines, you might want
to try your grocery store aka food.

That’s right- there are a number of foods that can help you get to sleep and
stay asleep, but today we’ll focus on beans.

Beans?
Yes, we know, you’re already joking about the gas (and not at the pump)
but you can avoid that and kick insomnia to the curb, so if you’re
looking for a great vegetarian bean dish and you want better sleep,
here’s the recipe for you.

Rosemary Bean Stew!
Ingredients:
1 tsp. of fennel seeds
1 Tbs.of olive or avocado oil
1/3 cup of white wine
1 clove of garlic, finely chopped
2 cans of navy or cannellini or Butter beans, rinsed and drained
1 small can of diced tomatoes, (14 to 16 oz. can)
2 cups of spinach, cleaned and chopped
1 tsp. of chopped fresh rosemary
1/2 cup of Parmesan cheese
To make:
Turn oven on to 375*F. Crush fennel seeds.
In a large non-stick skillet, heat oil over medium heat.
Add onion; cook , stirring, cook until softened.
Add the wine, garlic and crushed fennel seeds; cook, stirring often,
until most of the liquid is gone 1 to 2 mins. Stir in beans, tomatoes
with juices, spinach and rosemary. Sprinkle with the Parmesan.
Bake until bubbly and cheese is melted, about 12 to 15 mins.
Serves 4 and Calories per serving 225.

Now that you have a recipe, it’s time to find out why the beans are great
for insomnia and some other foods that’ll also help you get to sleep.

Beans:
Full of fiber, proteins and nutrients that help you get to sleep and help
prevent the waking up.
Important tip: If you do buy fresh, dry beans, make sure to soak them
in a big bowl or pot of water with 1 Tbs. of vinegar and baking soda.
Doing this helps you avoid the embarrassing gas episodes.

Some other foods you should eat to help you get to sleep.
* Tart Cherries, real tart cherry juice or fresh cherries contain melatonin,
a key hormone for regulating sleep.
Drink 1/2 glass of tart cherry juice mixed with water or eat a few cherries
an hour before bed.
Cherries can also end aches and pain (gout) and stop the frequent trips to
the bathroom (Constant peeing).
* Kiwi-
An underrated and rarely mentioned fruit, that can help you get to
dreamland much faster and stay in dreamland.
Another benefit: kiwi will put an end to the caked-on makeup look,
it’s considered a natural moisturizer.
* Bananas-
1 small or 1/2 medium banana 30 to 60 mins. before bed.
* A Carb Product-
You can have a small bowl of oatmeal, unsweetened dry cereal or
a piece of toast. Better yet, place the banana in the cereal or flatten it
onto the piece of toast.
* Good Fat-
Have a little natural peanut or almond butter on a piece of toast.
* Go Nuts-
As in almonds or walnuts. Natural melatonin, protein and magnesium.
* Plain Yogurt-
High in melatonin, which improves sleep efficiency and reduces the numbers
of episodes of awakening.
* Chickpeas-
Another legume that’s high in protein, fiber, and vitamins.
And if you’re wondering about the worst (or bad foods) that disrupt sleep
or keep you from getting the type of sleep you desire.
The foods:
* Alcohol
* Potato Chips
* Fried Foods- mainly because they sit in your stomach and take too
long to digest.
* Salty Foods- like potato chips and processed meats- ham, pastrami,
bologna and salami.

And lastly, three non-food tips to help you get to sleep and stay asleep.
* Stretch-
No need to do a strenuous program, gentle exercises for 5 to 8 mins.
an hour before bed will do wonders for your insomnia.
* Massage-
If you’re single, a full body massage may be impossible, but you can
massage your scalp, hands and feet (only if you can place your foot on your lap)
massaging and relaxing certain pressure points can help you get to sleep
and stay asleep. And if you should wake up, massage the body parts again
for a few mins.
* A Warm Bath-
If you don’t have any problems getting in and out of the tub, a 20 minute
bath in warm water is another recommended tip for those suffering from
insomnia. After the bath, put a pair of warm socks on, the socks will
keep body heat in, helping you get to sleep more easily.
Pair of socks to try: Bombas socks.

That’s it- a helpful food guide to help you get to sleep and stay asleep.

Sources:
* Journal of Sleep
* Journal of Alternative Medicine
* Comfort Food Magazine
* Food Network Magazine
* Bombas Socks
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