A nice, warm beverage can be a great way to relax before bedtime. But coffee, hot chocolate, and black and green teas contain caffeine that can disturb your sleep. Instead, try chamomile tea. The herb has soothing qualities and may promote relaxation. Tonight, make yourself a hot mug of tea about an hour before bed. Sip it slowly and savor the gentle sweet, grassy aroma. You may find it’s your new favorite part of your nighttime routine.
• 6 graham crackers (2-1/2-inch square)
• Cooking spray
• 2 8-ounce packages fat-free cream cheese, softened
• 1/2 cup sugar
• 1 teaspoon vanilla extract
• 2 large eggs
• 1 pint strawberries, hulled and halved
• 3 tablespoons seedless raspberry jam
• 1 tablespoon water
Preheat oven to 350°F. Crush graham crackers. Spread evenly over bottom of lightly sprayed 8- or 9-inch pie pan. Beat cream cheese with sugar and vanilla until well blended, about 5 minutes. Add eggs and blend. Bake for 30 to 35 minutes, or until center is almost set. Cool, then refrigerate overnight.
Melt raspberry jam with water in microwave or on top of stove. Cut wedges and put on serving plates. Arrange strawberries over wedges and drizzle melted jam over each piece.
Each slice contains approximately 186 calories, 28 g carbohydrates, 10 g protein, 2 g fat, 451 mg sodium, and 1 g fiber.
Irregular sleep can sometimes be aided by the smell of lavender oil next to your bed. Tonight, consider using lavender to help you sleep better by following these steps:
• To prevent staining your pillow or sheets, start by getting a tissue or paper towel.
• Place one to two drops of lavender oil , depending on your preference, on the tissue or paper towel and let it absorb in.
• Keep the tissue next to your pillow while you sleep.
• Avoid burning lavender oil while you sleep as this is a fire hazard!
• 1 cup quick oats
• 2 cups unbleached flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 3/4 cup dark brown sugar
• 1 large egg, lightly beaten
• 1 cup skim milk
• 1/4 cup vegetable oil
• 2 carrots, grated
• 1 cup raisins
• 1/2 cup walnuts, chopped
Line a regular muffin pan with 12 paper liners. Preheat oven to 400°F. In a large bowl, combine oats, flour, baking powder, salt, and sugar. In a small bowl, beat egg lightly. Add milk, vegetable oil, and grated carrots.
Stir wet ingredients into large bowl of dry ingredients. Do not overmix. Stir in raisins and walnuts. Divide batter among 12 muffin cups. Bake 20 to 25 minutes, or until tops are golden brown.
Makes 12 muffins
Each muffin contains about 266 calories, 6 g protein, 9 g fat (30% calories from fat), 18 mg cholesterol, 42 g carbohydrates, 3 g fiber, and 113 mg sodium.
This food is gout-friendly because it contains foods moderate in purines. You should limit the amount of oatmeal you eat to less than 2/3 of a cup (uncooked) per day.
Maybe you’ve heard of random acts of kindness. As its name implies, a random act of kindness involves doing something thoughtful for another person with no expectation of being paid back, or even thanked for it. The recipient of your act may be someone you know, or a complete stranger. Either way, research proves that kind acts not only benefit the recipient, but also make you feel happier.
Today, why not take a few minutes to write a thank-you note to someone? Maybe you’ll write to a former teacher, a good friend, or even someone you see frequently but don’t know well—like the barista you buy your coffee from every morning, or your child’s teacher. It needn’t be fancy or long, just a simple expression of how much you appreciate the person. The few minutes it takes you to write the note may make someone’s day much brighter.
• 4 ounces light cream cheese, softened
• 1-inch piece fresh ginger, peeled and minced
• 1 teaspoon low-sodium soy sauce
• 24 cooked medium shrimp (about 1/2 pound)
• 4 scallions, trimmed and washed
• 24 grape tomatoes
• 24 slices whole-wheat cocktail bread
In a small bowl, mix cream cheese, ginger, and soy sauce. Set aside. Slice shrimp lengthwise. Chop scallions into rings. Halve grape tomatoes lengthwise. Spread ginger-soy cream cheese on mini-bread slices. Arrange 2 halves of shrimp, tomato, and sprinkle of scallions on each slice. Serve at once or refrigerate until ready.
Makes 24 mini-sandwiches
Each has about 47 calories, 10 g protein, 1 g fat, 21 mg cholesterol, 5 g carbohydrates, 1 g fiber, and 112 mg sodium
- 2 boneless, skinless catfish fillets (about 3/4 pound)
- 2 teaspoons dried minced onion
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon mustard powder
On a sheet of waxed paper, combine dry ingredients. Rinse catfish fillets and pat dry with a paper towel. Coat both sides with rub. Heat broiler to high. Pour about a teaspoon of olive oil on a small cookie sheet and place catfish fillets on it. Broil about 4 inches from heat for about 5 minutes. Turn fillets and broil 3 to 4 minutes longer, until fish is opaque and flakes easily with a fork.
- Each serving contains about 239 calories, 0 g carbohydrates, 27 g protein, 14 g fat, 115 mg sodium, and 0 g fiber.
- To make this recipe gluten-free, use only spices or condiments that are gluten-free. Read food labels carefully and contact the company if you have any questions.
- This recipe is gout-friendly because it contains food moderate in purines. Meat, fish, and poultry should be limited to 1 to 2 servings per day.
You’ve just eaten and you want nothing more than to lie back on your couch and put on your newest binge-watching obsession. But tonight, resist that urge! Instead of heading to the couch, head to the front door and step outside for a walk. It will help you feel refreshed, it will help you work off some of the food you just ate, and it will help you build muscle and bone strength, as well as reduce your risk for heart disease and diabetes. You just might like it enough to do it tomorrow night and the night after, too. After-dinner walks could become your new thing. That show will still be there when you get back.
When You Stop at a Red Light, Take a Deep, Relaxing Breath
Let’s just admit it: Commuting stinks. Today, more than 85 percent of Americans drive to their jobs. And it can be stressful. Busy roads combined with the need to get to work on time can cause tempers to flare and common sense to go out the window. A survey by the AAA Foundation found that nearly nine in 10 people thought aggressive drivers were a threat to their safety—yet many of them admitted to engaging in aggressive behavior themselves. There are plenty of reasons to be concerned; after all, motor vehicle crashes cause about 33,000 fatalities every year.
Instead of letting your stress levels soar while you drive, use the time you spend sitting in traffic to consciously decompress. Each time you stop for a red light today, take a deep breath. Inhale through your nose and exhale through your mouth. As you exhale, relax the muscles in your shoulders. You’ll get to your destination in the same amount of time, but you’ll feel calmer, more refreshed, and ready to start your day.
Although rainbow trout is native to a narrow band along the West Coast of the United States, cultivation in ponds dates back more than 100 years. Today, farmers across the country raise this sweet, slightly nutty-tasting fish. Most market-ready trout comes from Idaho, where farmers send live fish to processing plants for filleting.
- 2 rainbow trout, butterfly filleted (about a pound each before heads are removed, 9 ounces after cleaning with heads taken off)
- 1 teaspoon butter or margarine
- 2 tablespoons almonds, sliced
- Lemon pepper (use an unsalted blend, about 1/2 teaspoon total)
- Lemon wedges
Heat broiler to high. Rinse trout and pat dry. Open fish and place skin-side-down on a foil-lined broiler pan. Dot with butter or margarine and sprinkle with almonds and lemon pepper. Broil about 5 minutes or until fish is opaque and flakes easily with a fork. Serve immediately with lemon wedges.
Each serving contains about 309 calories, 3 g carbohydrates, 36 g protein, 16 g fat, 93 mg sodium, and 0 g fiber.
To make this recipe gluten-free, use only spices or condiments that are gluten-free. Read food labels carefully and contact the company if you have any questions.