of Maryland, in Baltimore, some herbs have a mild, sedative effect. Three tradi- tional herbs used for sleep are valerian, German chamomile and passionflower. The European practice of sipping a warm tisane, or herbal tea, made from these ingredients can be warming and soothing, preparing us to sleep. These herbs are also available as supplements. Complex carbohydrates. “Enjoy
a bedtime snack,” recommends Bauer, of about 200 calories or less; mainly complex carbohydrates, with a touch of protein, such as some banana with peanut butter, yogurt or a small amount of whole grain cereal with skim milk. “By combining an ample dose of carbo- hydrates together with a small amount of protein—such as yogurt or turkey— containing the amino acid tryptophan, your brain produces serotonin, known as a calming hormone.” A warm, milky drink. Research sci-
entists at the Massachusetts Institute of Technology concluded that the chemi- cal properties of milk—mainly protein and tryptophan—were not enough to ensure a good night’s sleep (American Journal of Clinical Nutrition). However, sleep and wellness expert Anna de Vena, who writes for SleepWellFeel
Great.com, observes, “I love curling up with any kind of warm milky drink be- fore bed, especially in the wintertime. There is a calming association with warm milk and sleep… from the time we were infants, when we drank milk and went to sleep.”
Judith Fertig celebrates healthy food at
AlfrescoFoodAndLifestyle.blogspot.com.
SUGGESTED SLEEP SUPPLEMENTS
Both valerian and melatonin have good scientific evidence backing them up as natural sleep aids, advises Sharon Plank, an integrative medi- cine physician with the University of Pittsburgh Medical School’s Center for Integrative Medicine. If the problem is falling asleep,
the sedative effects of a valerian supplement can help. Because it has few adverse effects, it’s safe to try as a sleep aid, Plank says. If the problem is disrupted sleep,
melatonin can help, and comes in two forms—extended release and immedi- ate release. Plank notes, “If you tend to wake up in the middle of the night, you may want to take extended release before you go to bed. If you have trouble falling asleep, try immediate release.” If the problem is waking too early or restless leg syndrome, the problem
could be a mineral deficiency. Studies conducted by the U.S. Department of Agriculture found that copper, iron and magnesium deficiencies caused sleep issues with some subjects; the studies specify recommended daily supplemen- tation of copper (2 mg), iron (10 to 15 mg) and magnesium (400 mg).
Love is the flower you’ve got to let grow.
~John Lennon
Aromatherapy Candles
Essential Oils Music
nurturing your Soul, your Body and the Earth
Monday - Saturday, 10 a.m. - 7 p.m. 2360 West Alabama, Houston, Texas 77098 713-523-6494 • 713-521-9165 fax
www.luciasgarden.com
30 Houston
Healing Books Fairies
Goddess Statuary Incense Fountains Chimes
Classes & Salons Lectures Herbs
Feel good about what you eat.
www.ziggysbarandgrill.com
Ziggy’s Bar and Grill Downtown 702 Main at Capital Houston, TX 77002 713.527.8588
Ziggy’s Bar and Grill Montrose 302 Fairview at Taſt Houston, TX 77006 832.519.0476
Follow us on Twitter as ziggysgoodfood
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48