Pancakes, Veggies and How to Get Better Sleep!

I can't believe how fast the past week flew by - I didn't get any posts up and all of a sudden it's Friday again... well, it's technically Saturday, but we'll call it a Friday, ok?
Sure ;)

This week's challenge!
Every day this week (and of course, keep going!), you are going to eat 2.5 cups of veggies.
I actually started this today, and it feels great. One cup is simply one cup, except with leafy veggies, like lettuce, but 1 cup of that counts as 0.5 cup, so 2 cups of lettuce count as 1 cup. Other than that, it's pretty simple!

This week's recipe:
Whole Grain Pancakes with Fruits!
*1 packet pancake mix, OR your favourite pancake recipe. (Remember to use whole grain flour if baking from scratch. To make your mix healthier: Add a bit of whole grain flour, then thin your batter with milk until it is the right consistency.
*Fresh fruits of your choice (I love strawberries and bananas for this!)
*Agave syrup, maple syrup or honey - just make sure it doesn't have anything added to it!
*Fruit spread, if you wish.

Now, simply bake your pancakes, spread some fruit spread on it if you feel like it, fill it with good-for-you sliced fruits, and drizzle a few drops of sweetness over the whole thing - yummy!
And this week's "bits of this and that": Sleep!
I know perfectly well that I should sleep 7 to 8 hours each night... yet somehow, I always end up getting way to little sleep... which is not good. Sleep is so important. Did you know, that once we get into a deep state of sleep, our brains start solving the problems we are dealing with? That is why it is somehow easier to make difficult decisions when you've slept well - your brain has been working on the answer while you were sleeping! So instead of worrying and staying up all night - just go to sleep!
Also, women who get five hours or less of sleep every night, are 32% more likely to gain weight than women who get 7 hours or more - that's a fact that wakes most of us up!
But what if you want to go to sleep... but just can't? We've all been there, just lying and staring at the ceiling... it's not fun. What can you do? Well, try those tips!

*Skip caffeine for at least 4 hours before you go to bed.

*Form your habits and rituals. Always doing the same things before you go to sleep can train your brain into falling asleep faster and more comfortably (the same things applies to your children!).

*Avoid distractions. Things like TVs and computers do not belong in your bedroom, especially not if you are having trouble sleeping.

*If you're stressed out during the day, that stress will stand in your way when you're trying to fall asleep later. Try doing yoga or relaxing breathing exercises during the day (lunchtime is perfect - you don't even have to leave your desk!). You will be more relaxed, which will definitely help you when it comes to sleeping.

*Not too chilly, not too warm. If your bedroom is too warm, you will probably encounter some problems falling asleep. However, make sure that your feet stay warm - it's very difficult to fall asleep when your feet are cold (scientifically proven!). Try some soft and cosy socks!

*Eat carbs! No, not a whole truckload. Sorry :) Just about a half cup of dry cereal, eaten about two hours before you go to bed, will help your brain release serotonin and tryptophan, which will aid when it comes to sleeping.


That's it for this week, I hope you all stay happy and well!
Yours, Miss Diorista

P.S. Please take a minute to vote on the poll, it would mean the world to me ;)