The perfect multicultural diet to sleep

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Transcript of The perfect multicultural diet to sleep

  • 1. Sleeping Problem Solved by Melting PotTHE PERFECT MULTICULTURALDIET TO ENHANCE SLEEP

2. MR. SLEEPLESS AND HIS PROBLEMMr Sleepless couldnt sleep. No matter what he did, itwas impossible. Work, children, money... every timehe closed his eyes, problems came to his mind...He started concentrating on his breath... but couldntreally concentrate for more than a short while.He tried thinking differently but...... he kept yawningand yawning, thinking Ill surely get sleepy doing this... but alas!!! It didnt work 3. MR. SLEEPLESS AND HIS PROBLEMOne day, he decided that he had to dosomething. The World is very big anddiverse. Lets see what the World can offerme to fix this problem. And this is how hestarted his trip around the World seeking asolution to his problem... 4. INDIAN WAYHe goes to the Himalayasand a guru advisesthus........................... 1. After waking up, do Avilom Vilom (breathing exercise) for 15 minutes. 2. Take bath and pray to God for a few minutes. 3. Have a breakfast of hot baked rice cake (Idly) with coconut paste(chutney) & a glass of hot milk. 4. Have a lunch of cereals and vegetables (options of rice + vegetablegravy or Indian bread + vegetables + salads). 5. Have green tea + hot baked eggplant in the evening. 6. Have dinner of Indian bread + vegetable curry 7. Have a mixture of mashed ripe banana & roasted cumin seeds beforegoing to bed.Baked eggplant, Avilom Vilom & ripe banana mixture all help relieve stress &promote sleep. 5. DAY IN INDIA:YOGA KRIYAAvilom Vilom1.Sit on a flat surface on the ground or on a chair.2.Sit with your back, neck and head straight and aligned.3.Calm yourself and be at peace with yourself.4.With your right thumb, close the right nostril.5.Inhale slowly through left nostril to the count of 2 or 3 or moreif you are comfortable.6.Now close the left nostril with the ring finger, keeping theother nostril also closed.7.Pause for a second while holding the breathe.8.Release the right nostril by removing the right thumb andexhale slowly to the count of 4 or 6 or more, if comfortable.9.Now inhale slowly with the right nostril and hold with thumband exhale through left nostril using the above steps.10. This is one round. Do 10 rounds to start with.11. Close your eyes while doing this excercise and focus on yourbreath. 6. DAY IN INDIA: BAKED EGGPLANT RECIPEEggplant or Brinjal is a vegetable that promotes sleep. While in India, Mr.Sleepless tasted local meals and enjoyed so much!Eating soft, baked brinjal with honey in the evening helps in having a soundsleep. Eating it for several days helps cure insomnia.Baked Eggplant Recipe Ingredients : 1 kg eggplants, 1/4 kg onions, 1/2 kg tomatoes, 2 garlic cloves, olive oil, pepper, salt. Method : Fry onions in the frying pan. Peel tomatoes; chop and smash them. Crush the garlic cloves with a fork. Blend tomato paste with garlic. Wash the brinjals and cut them into horizontal slices. Grease a nonstick pan with butter and saute the sliced eggplants. Add the tomato paste to the onion and cook until soft and fragrant. Lay the eggplant in a baking dish. Pour the tomato-onion mixture over the eggplants. Preheat the oven @200 degrees C and bake it for 45 minutes. 1. Serve it with cheese. 7. LIVE THE ARABIAN EXPERIENCE AN ARAB WILL OFFER HIS GUEST THE BEST FOOD AND COMFORT THAT HE CAN AFFORD, OFTEN DENYING HIMSELF IN DEFERENCE TO HIS GUEST.Healthy Breakfast Hummus with pita bread Filafil Turkish Coffee Fatayer w/LabnehStrong Lunch Fattoush Salad Grilled Hammour (Grouper); or Grilled / Barbeque Chicken; with Hummus / Muttabal Shineena (Laban)Light Dinner Leb. Fruits Salad Mezze Tabouleh (Bulgur Salad) / Vine LeavesTake your friends for a Sheeha once in a month Khubus (Arabic Bread) with Kebabs with a game of dominoes / carroms, and get Zaatar (great for breakfast, also) relaxed before a good nights sleep, though Gahwatoo much of it may be habit forming. Mr. Sleepless was very lucky, he was invited to it! 8. LIVE THE ARABIAN EXPERIENCEAN ARAB WILL OFFER HIS GUEST THE BEST FOOD AND COMFORT THAT HE CAN AFFORD, OFTEN DENYING HIMSELF IN DEFERENCE TO HIS GUEST. Mr. Sleepless couldnt resist playing some of the games that were prepared for him. Clever games, strategy, a lot of fun - and relaxing, too!Carrom is a "strike and pocket" table game of Easternorigin similar to billiards and table shuffleboard. It isfound throughout the East under different namesthough most non-eastern people know it by the EastAsian name of Carroms (or Karrom). It is very popularin India, Pakistan, Bangladesh, Sri Lanka andsurrounding areas. In Pakistan, many clubs and cafeshave regular tournaments. Carrom is very commonlyplayed by families and at family gatherings and otherfunctions. Different standards and rules exist indifferent areas. (Wikipedia) 9. WITH JEWISH FRIENDS: A DAY OF REST Mr. Sleepless takes a rest. It is healthy to set aside one day eachweek as a day of rest. Enjoy time with yourfamily, pray, eat, relax, take a walk, reada book. The food indicated here might be eatenby an American Jewish family of 10. FRIDAY & SATURDAY: THE SABBATH(JEWISH STYLE)He relishes the Jewish hospitalityFriday night dinner: Matzah ball soup Roast chicken Green vegetable Potatoes Challah (braided egg bread) WineSaturday breakfast A slice of challah w/ butter Fruit CoffeeSaturday lunch Challah Bagel, cream cheese With lox (smoked salmon) 11. SATURDAY AFTERNOON: GOMEDITERRANEANAfter having lunch, Mr. Sleepless decides to takea siesta. Lets try the Mediterranean way, hethought... Siesta The traditional Spanish style Siesta can last up to two hours to avoid the hottest part of the day. The recommended form is a short 10-20 minute nap. Research shows that the majority of people suffer from tiredness twice in every 24 hour period. We are whats called Bi-phasic. So a nap in the middle of the day can help avoid the mid-day slump. http://www.siestaawareness.org/pages/siesta-facts.php 12. SATURDAY NIGHT: GO MEDITERRANEANMr. Sleepless learns to cook and eat Mediterraneanfood. Zuccchini and mushrooms promote sleep.Grilled chicken and vegetables Zucchini Green Asparagus Kaki Mushrooms Onion Chicken Olive oil Basil Pinch of Salt Some grapes as a dessert Red wine Some cheese and walnuts (if thisis not enough) This is a healthy and easy-to-do dinner. All you need to do is grill various vegetables (I usually use a frying pan). Serve them with olive oil to pour on top of everything and some basil for the kakis. This meal can also be fun for everybody if you place the grill in the middle of the table and everybody cooks his/her own meal. 13. SATURDAY NIGHT: GO MEDITERRANEAN Social lifeAfter a healthy dinner,In the Mediterranean culture the social life has been very important since ancientMr. Sleepless decides to times.go out with some friends - It does not need to be related to a religious or political event.but doesnt stay out too Keeping in touch with your relatives and friends helps to reduce stress and calm youlate.down.Walking, feeling the seabreeze and listeningsome music seems agreat plan! 14. SATURDAY NIGHT: GO MEDITERRANEANIn order to find the perfect Almond Trees One of the most beautiful sights ofsleep, when Mr. SleeplessMajorca (Balearic Islands, Spain) is in February when all the almond trees are in bloom.comes home drinks a cup Perfumes, pictures... this delicate flowerof warm Almond milk. has inspired lots of handmade products.Almond milk, somecinnamon, nutmeg and atablespoon of honey makethe perfect combination! 15. SUNDAY MORNING: GO MEDITERRANEANFresh Orange JuiceCoffee with milkMashed tomatoOlive OilSaltWhole grain bread (toasted)This breakfast is designed togive you energy, and it makesMr. Sleepless jump from hisbed and start a new day. 16. SUNDAY MORNING: GO MEDITERRANEANMeditation Taking some time for ourselves it is very important in order to equilibrate our minds. A relaxing place could help Mr. Sleepless to achieve this goal. The Mediterranean coast is full of churches and monasteries. Maybe one visit could be positive.Churches used to be a place to meet in the old days.Nowadays not as many people attend the service on aSunday Morning, but churches are still a great place to prayand think.Open almost all the time, the smell of myrrh and incensehelps a person to relax and meditate. Iratxe Monastery at Navarra, Spain 17. SUNDAY LUNCH: GO MEDITERRANEANA very healthy and ecological attitude is to consume seasonalproduce. Mr. Sleepless is aware of this and thought that it is agood idea for his special sleep enhancing diet. Walnuts andpomegranate are a very good options.Autumm Salad Spinach Pomegranate Walnuts Olives Tomato Fried onion Olive Oil Wine Vinegar SaltMix all ingredients in a bowl and eat! 18. SUNDAY LUNCH: GO MEDITERRANEANOnion and carrots are another food that promotes sleep. Mr.Sleepless had to try it!Baked Sea Bass Sea Bass (or other white fish) Potatoes Carrots Onions Lemon White wine Olive Oil Salt White PepperPreheat oven at 180 C. Place some olive oil, the potatoes and some sliced onion and carrots in an ovenproof dish. Place the cleaned fish on top. For each fish, prepare a mixture of juice of one lemon and half acup of white wine, salt and pepper. Cover the fish and vegetables with this mixture. Pour a small amount ofolive oil on the fish; this will make it golden and crispy. Bake for 45 minutes (until potatoes are soft).Remember to baste the fish and vegetables from time to time with the mixture oflemon and wine from theoven dish. Enjoy with white wine. 19. SUNDAY AFTERNOON:CHAMORROCOCONUT CUISINEMr. Sleepless travels to the Micronesian island ofSaipan, located in the Northern Mariana islands to completelyde-stress and enjoy the relaxed island pace and the plentifulChamorro cuisine, an influence ofSpanish, German, Japanese, American and Filipino tastes.As a welcome visitor to the island, Mr. Sleepless discovers thathe is able to eat, play and rest to his hearts conte