I know you have a lot on your plate. You are juggling many things, and it often feels like the only way to "do it all" is by sacrificing sleep. You often think, "Who needs their ZZZ's when caffeine keeps me going?" It can be tempting to burn the midnight oil to reach work deadlines and balance family life. Yet the truth remains, no matter how much man has tried to outsmart the need for vitamin Z, sleep deprivation can wreak serious havoc on your health.
What is vitamin Z? While it is not a vitamin you'll find in your food or a supplement you can buy, it is essential for a healthy mind and body. If you haven't figured it out yet, vitamin Z is sleep, and you need 7 - 9 hours every night.
Sleep is when your body repairs and rebuilds. A well-rested body makes better food choices, has more energy, craves less sugar, and manages life better. In contrast, sleep deprivation causes a rise in cortisol levels, which impacts hunger and stress levels. Without enough vitamin Z, the bottom line is you're more likely to make unhealthy food and lifestyle choices to keep you going.
Read on to learn more about why getting your vitamin Z is fundamental for a healthy mind, body, and soul!
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Chamomile tea has long been used as a remedy to unwind and prepare your body for a good night's rest. This recipe will take it a step further by adding a dose of natural melatonin from tart cherry juice. Enjoy!
Ingredients:
- 6 - 8 ounces chamomile tea
- 2 ounces tart cherry juice
- 1 tsp honey (optional)
- 1 tsp lemon juice (optional)
Instructions: Brew tea according to instructions. In a small saucepan, warm tart cherry juice over medium-low heat. Combine tea and tart cherry juice, add in honey and lemon juice if desired. Sip and enjoy!
Ingredients:
- 5 ounces raw kale, washed and dried (about 6 cups) tough stems removed, if desired. Use bagged, chopped kale if desired.
- 1 tablespoon olive oil
- ¼ teaspoon sea salt
- ¼ teaspoon garlic powder
- 1 tablespoon grated Parmesan cheese or more to taste
Instructions:
If you’re using whole kale leaves, chop or slice the kale into about 2-inch pieces. Place the kale in a mixing bowl. Pour the olive oil over, and sprinkle with salt and garlic powder.
Gently toss the kale and massage the salt and garlic powder into the kale. Make sure everything is coated with the oil.
Place the kale into the air fryer basket. Set the temperature to 300 °F and the timer for 9 minutes. Open the air fryer and toss the kale with tongs after about 5 minutes. Check it as it gets close to the finishing point to make sure it’s not overcooked.
Empty the cooked kale chips into the mixing bowl, sprinkle with Parmesan cheese and let cool for about 2 minutes.
