A Friendly Nudge

...because we all could use a little encouragement!

I said last week that I’d post something about sleep hygiene and I’ll cover the sleep environment part of that this week.  Next week I’ll touch on some pre sleep routines that are helpful.

Setting up your environment to support your sleep doesn’t need to be expensive or complicated. 

Here are some things that can make a big difference:

• Using a sleep mask or having blackout curtains can make a drastic improvement because light interferes with melatonin production and that’s critical for sound sleep.

• Adjusting the thermostat - we sleep best with a lower body core temp. Research suggests 65° room temp is ideal, but your preference may vary.

• Using a sound machine or ear plugs to minimize noise

• Having a comfortable and supportive mattress, bedding and pillow

A sleep mask and ear plugs have helped me fall asleep easier and increased the likelihood of staying asleep.

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Okay, let’s change gears and make some food…

When I was a kid my mom made something called Salmon Croquettes. I have fond memories of that dish and we’re going to make something similar.  This week we’re making Salmon Cakes.

Ingredients: 

3, 6 oz cans of salmon

1 cup chopped green onions

2 eggs

4 heaping tablespoons of homemade mayo (see note below) or store bought

1 tsp smoked paprika

¼ cup cornmeal (heaping)

¼ cup almond flour (heaping)

1 large handful of parsley chopped

Avocado or Olive Oil for frying - enough to just cover the bottom of the skillet