Sleeping Problem Solved by Melting Pot

THE PERFECT MULTICULTURAL

DIET TO ENHANCE SLEEP

MR. SLEEPLESS AND HIS PROBLEM

Mr Sleepless couldn't sleep. No matter what he did, it

was impossible. Work, children, money... every time

he closed his eyes, problems came to his mind...

He started concentrating on his breath... but couldn't

really concentrate for more than a short while.

He tried thinking differently but...... he kept yawning

and yawning, thinking I'll surely get sleepy doing this

... but alas!!! It didn't work

MR. SLEEPLESS AND HIS PROBLEM

One day, he decided that he had to do

something. The World is very big and

diverse. Let's see what the World can offer

me to fix this problem. And this is how he

started his trip around the World seeking a

solution to his problem...

INDIAN WAY

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 + vegetable

gravy 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 before

going to bed.

Baked eggplant, Avilom Vilom & ripe banana mixture all help relieve stress &

promote sleep.

He goes to the Himalayas

and a guru advises

thus...........................

DAY IN INDIA:YOGA KRIYA

Avilom Vilom

1. 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 more

if you are comfortable.

6. Now close the left nostril with the ring finger, keeping the

other nostril also closed.

7. Pause for a second while holding the breathe.

8. Release the right nostril by removing the right thumb and

exhale slowly to the count of 4 or 6 or more, if comfortable.

9. Now inhale slowly with the right nostril and hold with thumb

and 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 your

breath.

DAY IN INDIA: BAKED EGGPLANT RECIPE

Eggplant 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 sound

sleep. Eating it for several days helps cure insomnia.

Baked Eggplant RecipeIngredients : 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.

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.

Healthy Breakfast• Hummus with pita bread

• Filafil

• Turkish Coffee

• Fatayer w/Labneh

Strong Lunch • Fattoush Salad

• Grilled Hammour (Grouper); or

• Grilled / Barbeque Chicken;

• with Hummus / Muttabal

• Shineena (Laban)

Light Dinner• Leb. Fruits Salad

• Tabouleh (Bulgur Salad) / Vine Leaves

• Khubus (Arabic Bread) with Kebabs

• Zaatar (great for breakfast, also)

• Gahwa

MezzeTake your friends for a Sheeha once in a month

with a game of dominoes / carroms, and get

relaxed before a good night's sleep, though

too much of it may be habit forming. Mr.

Sleepless was very lucky, he was invited to it!

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.

Carrom is a "strike and pocket" table game of Eastern

origin similar to billiards and table shuffleboard. It is

found throughout the East under different names

though most non-eastern people know it by the East

Asian name of Carroms (or Karrom). It is very popular

in India, Pakistan, Bangladesh, Sri Lanka and

surrounding areas. In Pakistan, many clubs and cafes

have regular tournaments. Carrom is very commonly

played by families and at family gatherings and other

functions. Different standards and rules exist in

different areas. (Wikipedia)

Mr. Sleepless couldn't resist playing some of the

games that were prepared for him. Clever

games, strategy, a lot of fun - and relaxing, too!

WITH JEWISH FRIENDS: A DAY OF REST

• It is healthy to set aside one day each

week as a day of rest.

• Enjoy time with your

family, pray, eat, relax, take a walk, read

a book.

• The food indicated here might be eaten

by an American Jewish family of

European origins.

Mr. Sleepless takes a rest.

FRIDAY & SATURDAY: THE SABBATH

(JEWISH STYLE)

Friday night dinner:

• Matzah ball soup

• Roast chicken

• Green vegetable

• Potatoes

• Challah (braided egg bread)

• Wine

Saturday breakfast

• A slice of challah w/ butter

• Fruit

• Coffee

Saturday lunch

• Bagel, cream cheese

• With lox (smoked salmon)

Challah

He relishes the Jewish hospitality

SATURDAY AFTERNOON: GO

MEDITERRANEAN

After having lunch, Mr. Sleepless decides to take

a siesta. Let's try the Mediterranean way, he

thought...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 what's

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

SATURDAY NIGHT: GO MEDITERRANEAN

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 this

is 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.

Mr. Sleepless learns to cook and eat Mediterranean

food. Zuccchini and mushrooms promote sleep.

SATURDAY NIGHT: GO MEDITERRANEAN

Social life

In the Mediterranean culture the social life

has been very important since ancient

times.

It does not need to be related to a religious

or political event.

Keeping in touch with your relatives and

friends helps to reduce stress and calm you

down.

After a healthy dinner,

Mr. Sleepless decides to

go out with some friends -

but doesn't stay out too

late.

Walking, feeling the sea

breeze and listening

some music seems a

great plan!

SATURDAY NIGHT: GO MEDITERRANEAN

Almond Trees

One of the most beautiful sights of

Majorca (Balearic Islands, Spain) is in

February when all the almond trees are

in bloom.

Perfumes, pictures... this delicate flower

has inspired lots of handmade products.

In order to find the perfect

sleep, when Mr. Sleepless

comes home drinks a cup

of warm Almond milk.

Almond milk, some

cinnamon, nutmeg and a

tablespoon of honey make

the perfect combination!

SUNDAY MORNING: GO MEDITERRANEAN

• Fresh Orange Juice

• Coffee with milk

• Mashed tomato

• Olive Oil

• Salt

• Whole grain bread

(toasted)

This breakfast is designed to

give you energy, and it makes

Mr. Sleepless jump from his

bed and start a new day.

SUNDAY MORNING: GO MEDITERRANEAN

Churches used to be a place to meet in the old days.

Nowadays not as many people attend the service on a

Sunday Morning, but churches are still a great place to pray

and think.

Open almost all the time, the smell of myrrh and incense

helps a person to relax and meditate.

Iratxe Monastery at Navarra, Spain

MeditationTaking 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.

SUNDAY LUNCH: GO MEDITERRANEAN

Autumm Salad

• Spinach

• Pomegranate

• Walnuts

• Olives

• Tomato

• Fried onion

• Olive Oil

• Wine Vinegar

• Salt

Mix all ingredients in a bowl and eat!

A very healthy and ecological attitude is to consume seasonal

produce. Mr. Sleepless is aware of this and thought that it is a

good idea for his special sleep enhancing diet. Walnuts and

pomegranate are a very good options.

SUNDAY LUNCH: GO MEDITERRANEAN

Baked Sea Bass

• Sea Bass (or other white fish)

• Potatoes

• Carrots

• Onions

• Lemon

• White wine

• Olive Oil

• Salt

• White Pepper

Onion and carrots are another food that promotes sleep. Mr.

Sleepless had to try it!

Preheat oven at 180º C. Place some olive oil, the potatoes and some sliced onion and carrots in an oven

proof dish. Place the cleaned fish on top. For each fish, prepare a mixture of juice of one lemon and half a

cup of white wine, salt and pepper. Cover the fish and vegetables with this mixture. Pour a small amount of

olive 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 the

oven dish. Enjoy with white wine.

SUNDAY AFTERNOON:CHAMORRO

COCONUT CUISINE

Mr. Sleepless travels to the Micronesian island of

Saipan, located in the Northern Mariana islands to completely

de-stress and enjoy the relaxed island pace and the plentiful

Chamorro cuisine, an influence of

Spanish, German, Japanese, American and Filipino tastes.

As a welcome visitor to the island, Mr. Sleepless discovers that

he is able to eat, play and rest to his heart’s content!

SUNDAY NIGHT: CHAMORRO COCONUT

CUISINE

Mr. Sleepless is ready for a relaxing

sunset cruise dinner and treats

himself to tropical coconut dishes.

Healthy Chamorro Dinner

• Lechen Biringhenas

(Eggplant Coconut)

• 8 eggplants, BBQ’d

• ½ cup fresh coconut milk

• Juice from 1 lemon

• 5 hot peppers (to taste)

• Salt to taste

• 3 tablespoons cilantro

• 1 tomato, diced

Coconut Shrimp

• 3-4 cloves garlic, crushed

• 2 cups fresh coconut milk

• Salt and pepper to taste

• 2 dz. Lg. Shrimp, cleaned

• 1 med. Green chili pepper

• 1 med. Onion, sliced

Coconut Tuba

• 1 fresh coconut juice, without

the pulp

• 1 teaspoon coconut vinegar

• 1/4 cup vodka

• 1/2 cup ice cubes

MONDAY MORNING: CHAMORRO COCONUT

CUISINE

On Saipan, he wakes up just past sunrise and goes out for

a swim in the azure clear waters. But first, a healthy

Chamorro breakfast will be appreciated.

•Coconut Banana Smoothie

1 banana

1/2 cup fresh coconut milk

1/4 cup freshly grated coconut

1/2 cup nonfat yogurt

1/4 cup skim or soy milk

1 1/2 tablespoons honey

2 teaspoons fresh lime juice

3 ice cubes

Sunrise Scramble with Wheat

Toast

1 lb extra firm tofu, drained and

pressed

1 tbsp coconut oil

1 medium onion, chopped

2 cloves garlic

1 red bell pepper

1 green bell pepper

1 green onion

½ tsp turmeric

1 tsp thyme and salt to taste

MONDAY LUNCH: CHAMORRO COCONUT

CUISINE

Mr. Sleepy feels energetic and hikes

down to Forbidden Island and works up an

appetite. He visits one of many

restaurants serving authentic local cuisine.

Healthy Chamorro Lunch

Fresh Coconut Water

Fish Kelaguen

• 2 pounds fresh yellow-fin tuna

• 1 small onion finely chopped

• juice of 8-10 lemons

• 3-4 hot chili peppers seeded and

finely chopped

• ½ cup freshly grated coconut

• ¼ cup pickled ginger finely

chopped

• 2 green onions chopped

• Salt to taste

Chicken Chalakiles

• 1 whole chicken

• 4 cups ground rice

• 1 medium size onion, finely diced

• 4 cloves garlic, finely chopped

• salt to taste

• 2 Tbs black pepper

• 1 cups achote seeds in 2 cups

water

MONDAY LUNCH: CHAMORRO COCONUT

CUISINE

Feeling a bit adventurous, Mr. Sleepless decides to tour the North on

an ATV and sees the infamous Banzai Cliff, Bird Island and Last

Command Post! The tour passes an old fruit farm and there, he

samples Coconut Sashimi, titiyas and drinks fresh coconut juice from

the fruit. Healthy Chamorro Snack

• Coconut Sashimi

1 young coconut

Soy sauce

Wasabi paste

Hot pepper to taste

•Titiyas (coconut tortillas)

4 cups of flour

2 tablespoons baking powder

1/2 cup sugar

Pinch of salt

2 cups fresh coconut milk

2 tablespoons vegetable oil

ONE DAY OF FASTING

• There are different types of Fasts.

• Skipping one or two meals

• A whole day just on water

• A whole day just on fruit.

• Mr. Sleepless decided that he will

fast once a month

• Mr. Sleepless also finds out that Fasting .... (no it's not a

joke) also helps . He was surprised!

• He learned that fasting helps strengthen the digestive

system.

SLEEP RECOVERED

He did not noticed how, but Mr. Sleepless could sleep again!

He cannot remember if his wonderful trip was a dream or a

reality. But one thing that really helps relaxing and getting

good sleep is positive thinking! Planning and imagining really

helped him!