SLEEP STEALERS
AVOID THESE FOODS FOR BETTER SLEEP
For the estimated 1 in 3 Americans who struggle with insomnia, avoiding sleepless nights is a top priority. Most people know to ease into relaxing activities and avoid blue light from digital devices for at least an hour before bedtime. However, avoiding certain foods that can keep you awake is just as important. Here are four of the worst culprits. Rhythm Wreckers Cheese lovers, beware! Tyramine, an amino acid found in fermented and aged foods, including cheese, tends to trigger the release of norepinephrine, a neurotransmitter that can raise blood pressure. Alcohol also is believed to interfere with circadian rhythms by disrupting the body’s sensitivity to natural sleep cues, such as waning light in the evening. Acid Igniters For the estimated 1 in 5 Americans who suffer from acid reflux, the food and drink consumed
before bedtime are pivotal to sleep quality. Foods that trigger this gastrointestinal disorder include spicy items and high-fat dairy products like ice cream. Sadly, popular party fare, which includes cheese, tomato sauce, alcohol, and carbonated drinks, also can trigger heartburn. Tummy Troublemakers As enjoyable as carbonated beverages may be, they can cause gas, bloating, and general stomach discomfort, preventing you from settling into sleep. Other potential triggers of stomach problems include citrus fruits, which have a high acid content that can fuel stomach acid. Citrus also acts as a natural diuretic, prompting you to awaken in need of a bathroom at night. Hidden Caffeine Avoiding the caffeine in coffee, energy drinks, and soft drinks is a no-brainer, but certain teas can disrupt sleep, too. While even the highest- caffeine teas, including yerba mate and black
tea, have less than half as much caffeine as a standard cup of coffee, all true teas — so defined because they are made from the Camellia sinensis plant — still have enough caffeine to disturb sleep. Only herbal teas like chamomile, peppermint, and hibiscus brews are caffeine- free. And chamomile, in particular, contains the added benefit of a plant-based compound called apigenin, which calms the brain.
Sticky Fig and Pecan Pudding With Toffee Sauce
Inspired by Delicious.com
Ingredients • 3/4 cup unsalted butter, softened • 2/3 cup brown sugar • 2 eggs, beaten
• 3/4 cup pecans, roughly chopped • 1/2 cup hot water
Toffee sauce • 1/2 cup unsalted butter • 1 cup brown sugar • 1/2 cup heavy cream
• 1 tsp baking powder • 3/4 cup self-rising flour • 3/4 cup dried figs, roughly chopped
Directions
1. Preheat oven to 350 F. Grease a 6-cup ovenproof bowl and line the bottom with waxed paper. 2. In a large bowl, beat butter, sugar, eggs, baking powder, and flour until smooth. Stir in pecans and figs, then add 1/2 cup hot water. 3. Pour batter into prepared bowl, cover with a circle of waxed paper, then cover tightly with foil. Bake for 50–60 minutes until a skewer inserted into the center comes out clean. 4. For toffee sauce, put butter and sugar in a saucepan over low heat, stirring constantly until the sugar dissolves. Stir in cream and increase heat to medium. Bring to just below boiling, then reduce heat to low and cook, stirring occasionally, for 5–7 minutes until thickened. 5. Turn pudding onto a plate and drizzle with toffee sauce.
TAKE A BREAK
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