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Moms – Eat Better to Sleep Better

Posted at: 05/07/2013 4:01 PM
Updated at: 05/08/2013 8:46 AM

As moms, we take care of everyone else and sometimes put ourselves on the back burner.

One thing that suffers is sleep.  Diet can play a major role in influencing sleep and Jen Haugen, Hy-Vee dietitian, will show which foods can help.  Eat better to sleep better! 
 
Lack of sleep is an epidemic:
According to the CDC, lack of sleep is now considered a public health epidemic.  Not getting enough sleep can cause you to eat more and feel hungrier which can contribute to weight gain which leads into a higher risk of chronic disease.   Staying up too late, eating a large meal and being overweight can all contribute to lack of sleep.  
 
Bedtime Snack OK! Have a small bedtime snack that contains carbohydrates and a little protein an hour before bedtime to help your brain produce serotonin to help you drift off!
 
5 Foods to Improve Sleep:
  • Cherry Juice
  • Milk
  • Pumpkin Seeds
  • Walnuts
  • Grains
Cinnamon Roll Cupcakes
 
All you need:
4-1/2 cups Heart Smart Bisquick mix
1-1/3 cups fat-free milk
2 tablespoons all-purpose vegetable oil-based margarine, melted
¼ cup sugar
1 teaspoon cinnamon
2 cups powdered sugar
2 tablespoons all-purpose vegetable oil-based margarine, melted
2 tablespoons fat-free milk
1 teaspoon vanilla
 
All you do:
  1. Preheat oven to 450 degrees.  In a bowl, stir together Bisquick and 1-1/3 cups fat-free milk.  Turn onto a floured surface and knead 8-10 times.  Roll into 12-inch x 10-inch rectangle.
  2. Stir together 2 tablespoons melted margarine, sugar and cinnamon and spread over dough surface.    Cut dough in half lengthwise.
  3. Roll up each piece of dough starting on the longer side.  Cut each log of dough into 16 pieces, for a total of 32.
  4. Place in cupcake liners in muffin tin, cut side down.  Bake 8 to 9 minutes.
  5. Meanwhile, mix together powdered sugar, 2 tablespoons melted margarine, 2 tablespoons milk and 1 teaspoon vanilla. Spread over cupcakes as soon as they come out of the oven.

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Jen is a member of the Academy of Nutrition and Dietetics.