10 Foods known to help you get a better sleep

Health and Wellness

Michelle Williams of Totality Living Well showed us some foods that are not only healthy, healing to the body, but are also key foods known to be beneficial for quality sleep. Plus, don’t miss the recipes she shared with us below!

Williams reminds us all that sleep is one of the foundational components that helps maximize diet and exercise efforts.
Sleep assists metabolism, healthy hormonal balance and mood.

  •  Fatty Fish
  • Turkey
  •  Tart Cherry Juice
  • Chamomile Tea and Passionflower Tea
  •  Cherries
  • White Rice
  •  Almonds and Walnuts
  •  Cruciferous Vegetables
  •  Kale
  • Oats

Taste of Totality Healthy Sleep Recipes
by Michelle Williams, Totality Living Well

Kale Cruciferous Cherry Almond Slaw

  • 1/3 c olive oil
  • 1/4 c apple cider vinegar
  • 2 T honey
  • 1 T whole-grain Dijon mustard
  • 1/2 t Himalayan pink salt
  • 3/4 c thinly sliced scallions (about 3/4 bunch)
  • 10 oz cruciferous slaw mix, such as a blend of kale, Brussels sprouts or broccoli (we used a food processor but pre-packaged versions are available)
  • 1 c smoked almonds, sliced (already roasted in package)
  • 1 c sweet dried cherries, coarsely chopped

Place the vinegar, oil, honey, mustard, and salt together in a large bowl. Add the scallions and stir to
combine. Let sit at least 10 minutes for the flavors to meld. Add the slaw mix, almonds, and cherries,
and toss to combine. Set aside in refrigerator.

Seafood Cilantro Rice Pilaf with Cherry Glaze
Sautéed Seafood:

  • 1 lb. frozen mixed seafood
  • 2 T olive oil
  • 1 t Himalayan pink salt
  • 1 T minced garlic
  • 1 t paprika
  • 1/2 t red pepper flakes
  • 1/2 small lime

Place thawed seafood in large bowl that has been dried with other paper towels or a cheesecloth.
Add the olive oil, salt, garlic, paprika and red pepper flakes. Thoroughly coat and massage the
seafood with the oil and the seasonings. Heat a large skillet over medium-high heat for about 2
minutes then add the seasoned seafood. Stir-fry just until opaque and no more. This should take 3-5

Cilantro Lime Rice:

  • 1 c uncooked long grain rice
  • 2 c vegetable broth
  • 1/2 bunch fresh cilantro
  • 1 medium lime, juiced
  • 1 T olive oil

Add vegetable broth to a medium sauce pot. Add the rice to the pot, place a lid on top, and bring the
pot to a full boil over high heat. As soon as the pot reaches a full boil, turn the heat down to low and
let the pot simmer for 20 minutes. After 20 minutes, turn the heat off and let the pot rest for 10
minutes, with the lid in place, undisturbed. While the rice is cooking, prepare the cilantro lime mix.
Rinse the cilantro well. Pull the leaves from the stems and roughly chop the leaves with a knife. Use
a zester to remove the thin green layer of zest from the lime. Add the chopped cilantro, lime zest,
lime juice, and olive oil to a bowl. Stir to combine. Fuff the rice once it has finished cooking. Add the
cilantro lime mixture and fold gently to combine. Too much stirring can cause an unwanted gummy
mixture. Set aside.

Cherry Glaze:

  • 16 oz frozen or thawed cherries (unsweetened)
  • 1 c tart cherry juice
  • 4 t arrowroot
  • 1/4 c coconut sugar
  • 1/2 c dried cranberries
  • 1 t mustard

Rinse cherries and combine with juice. In small saucepan, combine juice, cherries, sugar and
cranberries. Cook, stirring, until mixture boils and thickens; stir in mustard. Set aside.

Totality Cherry Delight Smoothie

  • 1 c frozen cherries
  • 1/4 c frozen raspberries
  • 1 t chia seeds
  • 3/4 cup coconut water

Drizzle of raw honey, Ice if desired, Place items in a blender and blend!

Contact Totality Living Well for your intensive guided health reset protocols in sleep, nutrition,
grocery store shop along courses and fitness plans. 865-279-4411 / www.totalitylivingwell.com

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