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7 Ways to Get Easy, Healthy Recipes This Week

7 Ways to Get Easy, Healthy Recipes This Week
Eating healthily and cooking more home meals is tough when you don’t know what to make. Recipe sites are great when you know what you’re looking for, but what if you want to discover new things to try each week? I scoured the web to find the best resources for discovering new and healthy recipes; here are the best ones I found.

1. Weekly Meal Planner

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    This one is the easiest on the list. When you sign up, you get recipes for every meal of the week emailed to you on your grocery day. It also lets you specify certain allergies/ingredients to avoid, caloric restrictions to keep your daily total under, any diet you might be on (paleo, vegetarian, etc.), and cuisines you dislike.

    2. Pinterest

    pinterest

      Pinterest is actually an awesome place to find new recipes. There are tons of great pinboards for recipes and you can always find new ones by checking out the main “food and drink” link above. Having your own pinboard of recipes you want to make is a great way to have an endless list of cooking ideas.

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      3. Real Simple

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        Real Simple is similar to Weekly Meal Planner where you get recipes delivered periodically, but this one is daily instead of weekly. It’s a little inconvenient if you want to put a bunch together to go grocery shopping, but it’s nice if you have a heavily stocked kitchen and want to make something at random each day. Each email also has ads.

        4. Allrecipes Daily Recipes

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          Allrecipes picks a few recipes each day to feature, which is great if you want a few different options. You can save them to a recipe book or even to a Pinterest board and come back to them later in the week when you go get groceries. The only downside with this option is that you have to go to their site to get them; they don’t get emailed to you.

          5. Recipe Secrets

          Recipe Secrets is very similar to Real Simple. You get a new recipe delivered to your inbox every day, which you could then save to go shopping later in the week or use immediately if you have the ingredients. It’s a fun option if you want something new to consider every day or go shopping frequently.

          6. Simply Recipes

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          simply recipes

            Simply Recipes is a little different because instead of getting the recipes at a regular interval like every day or week, you get an email when new recipes are added to their list. It’s great if you’re already a regular user of simply recipes and want to know when they’ve been updated, but not great if you want a regular stream of new recipes to try.

            7. Epicurious

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              Finally, if you just want to surf around for new recipes manually, there are always sites like Epicurious to fall back on. They have a huge assortment of well-curated recipes to check out, and there will always be new ones to try out and discover.

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              And there you have it! With any one of these (or combination of them) you’ll be set for finding great new healthy recipes each and every week.

              Featured photo credit: Dinnerplate, leon-nanda via sxc.hu

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              Nat Eliason

              Writer and Host of Nat Chat

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              Last Updated on October 16, 2018

              The Ultimate Guide to Help You Sleep Through the Night Tonight

              The Ultimate Guide to Help You Sleep Through the Night Tonight

              It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

              If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

              One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

              Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

              In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

              Why you can’t sleep through the night

              The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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              Stress

              If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

              Exposure to blue light before sleep time

              We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

              While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

              Eating close to bedtime

              Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

              Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

              Rule of thumb: eat 3-4 hours before bedtime.

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              Medical conditions

              In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

              The vicious sleep cycle

              The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

              Here’s an example of a bad sleep pattern:

              You get a bad night’s sleep
              –> You feel tired and stressful throughout the day.
              –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
              –> You can’t sleep well (again) the next night.

                You can imagine what could happen if this cycle repeats over a longer period of time.

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                How to sleep better (throughout the night)

                To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

                1. Take control over the last 90 minutes of your night

                What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

                Here are a few suggestions:

                • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
                • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
                • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
                • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
                • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

                2. Eat the right nutrients (and avoid the wrong ones)

                What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

                • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
                • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
                • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
                • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

                3. Adjust your sleep temperature

                Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

                Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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                Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

                Sleep better form now on

                Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

                I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

                As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

                Featured photo credit: pixabay via pixabay.com

                Reference

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