Bedtime Habits to Improve Sleep

Hey guys, sleep is important. Sleep is king. Sleep is essential to our overall functioning! Above are 10 bedtime habits to improve sleep. Use as many of your senses as possible when creating a bedtime routine (e.g. touch, taste, smell, sound). Most of the tips are self-explanatory but I want to clarify a couple. No. 1: turn off electronics 1 hour before bedtime. As soon as the blue light from electronic screens hits our retina, the body stops producing melatonin (nature's Ambien). I know  I'm guilty of using electronics too close to bedtime, but if you are having trouble sleeping, electronics should be the first thing you eliminate in the nighttime. Finally, No. 6. Read (preferably fiction). Fiction helps you to escape everyday life, to get lost in a fantasy, and to take a mental vacation. Majority of people who have difficulty falling asleep report they have trouble shutting their brain down, slowing the thoughts in their head. Reading is helpful in general, but I think fiction does a better job at calming the brain, so that's the reasoning behind the preference given to fiction. Build a bedtime routine that feels authentic to you and your lifestyle, but do try to create some kind of a routine. Good bedtime routines, practiced over time can help signal the brain and body to start winding down, thus improving your ability to relax and fall asleep when the time for bed comes. Hope this was helpful and happy snoozing everyone!

5 Reasons to Eat Hemp Seeds

Hemp seeds a.k.a. hemp hearts, are the seeds of the hemp plant. They are neutral in flavor, add great texture to any meal, and pack a lot of nutrition in a small amount. Seeds should not contain any THC though there is a possibility they could have trace amounts from exposure during processing. Hemp seeds are my new, can't-live-without kitchen staple. Below are my top 5 reasons to eat hemp seeds:

  1. Protein: 3 tbls of hemp seeds have about 10g of protein which is pretty amazing. Protein and fiber help to keep you full longer, so adding hemp seeds to your meal will give it staying power to stave off the hangries.
  2. Fiber: Fiber is super important for digestion, feeding healthy bacteria in your gut micro biome and promoting colon health. More and more research is turning up confirming the importance of fiber in the diet for preventing multiple types of cancer. 
  3. Weight Loss: Hemp seeds have healthy fats, fiber, and protein. Added fiber, healthy fat, and protein promote satiety which means you'll eat less snacks, get less hangry, and will be less likely to overeat at your next meal. 
  4. Full of amino acids: Hemp seeds contain all 20 of the amino acids, including those that our bodies can't produce. For vegans and/or vegetarians, this is a very big deal.
  5. Promotes balance in the body: Full of Omega-3, and Omega-6, the nutritional profile of hemp seeds have been shown to help balance the body with regards to hormones, inflammation, and immune system. While hemp seeds aren't a 'cure all' they definitely support overall internal balance in the body. 

We have been adding them to something everyday. Hemp seeds are perfect for adding to salads, soups, oatmeal, tacos, rice or lentil dishes, smoothies and smoothie bowls. 3-4 tbls is a typical serving so you don't need much to get the full benefits. You can buy at bag at your local health food store. We purchase ours online here and here.  Enjoy : )