The perfect multicultural diet to sleep
Transcript of The perfect multicultural diet to sleep
Sleeping Problem Solved by Melting Pot
THE PERFECT MULTICULTURAL
DIET TO ENHANCE SLEEP
MR. SLEEPLESS AND HIS PROBLEM
Mr Sleepless couldn't sleep. No matter what he did, it
was impossible. Work, children, money... every time
he closed his eyes, problems came to his mind...
He started concentrating on his breath... but couldn't
really concentrate for more than a short while.
He tried thinking differently but...... he kept yawning
and yawning, thinking I'll surely get sleepy doing this
... but alas!!! It didn't work
MR. SLEEPLESS AND HIS PROBLEM
One day, he decided that he had to do
something. The World is very big and
diverse. Let's see what the World can offer
me to fix this problem. And this is how he
started his trip around the World seeking a
solution to his problem...
INDIAN WAY
1. After waking up, do Avilom Vilom (breathing exercise) for 15 minutes.
2. Take bath and pray to God for a few minutes.
3. Have a breakfast of hot baked rice cake (Idly) with coconut paste
(chutney) & a glass of hot milk.
4. Have a lunch of cereals and vegetables (options of rice + vegetable
gravy or Indian bread + vegetables + salads).
5. Have green tea + hot baked eggplant in the evening.
6. Have dinner of Indian bread + vegetable curry
7. Have a mixture of mashed ripe banana & roasted cumin seeds before
going to bed.
Baked eggplant, Avilom Vilom & ripe banana mixture all help relieve stress &
promote sleep.
He goes to the Himalayas
and a guru advises
thus...........................
DAY IN INDIA:YOGA KRIYA
Avilom Vilom
1. Sit on a flat surface on the ground or on a chair.
2. Sit with your back, neck and head straight and aligned.
3. Calm yourself and be at peace with yourself.
4. With your right thumb, close the right nostril.
5. Inhale slowly through left nostril to the count of 2 or 3 or more
if you are comfortable.
6. Now close the left nostril with the ring finger, keeping the
other nostril also closed.
7. Pause for a second while holding the breathe.
8. Release the right nostril by removing the right thumb and
exhale slowly to the count of 4 or 6 or more, if comfortable.
9. Now inhale slowly with the right nostril and hold with thumb
and exhale through left nostril using the above steps.
10. This is one round. Do 10 rounds to start with.
11. Close your eyes while doing this excercise and focus on your
breath.
DAY IN INDIA: BAKED EGGPLANT RECIPE
Eggplant or Brinjal is a vegetable that promotes sleep. While in India, Mr.
Sleepless tasted local meals and enjoyed so much!
Eating soft, baked brinjal with honey in the evening helps in having a sound
sleep. Eating it for several days helps cure insomnia.
Baked Eggplant RecipeIngredients : 1 kg eggplants, 1/4 kg onions, 1/2 kg
tomatoes, 2 garlic cloves, olive
oil, pepper, salt.
Method : Fry onions in the frying pan. Peel
tomatoes; chop and smash them. Crush the
garlic cloves with a fork. Blend tomato paste
with garlic. Wash the brinjals and cut them
into horizontal slices. Grease a nonstick pan
with butter and saute the sliced eggplants.
Add the tomato paste to the onion and cook
until soft and fragrant. Lay the eggplant in a
baking dish. Pour the tomato-onion mixture
over the eggplants. Preheat the oven @200
degrees C and bake it for 45 minutes.
1. Serve it with cheese.
LIVE THE ARABIAN EXPERIENCEAN ARAB WILL OFFER HIS GUEST THE BEST FOOD AND COMFORT THAT HE CAN AFFORD, OFTEN DENYING HIMSELF IN DEFERENCE TO HIS GUEST.
Healthy Breakfast• Hummus with pita bread
• Filafil
• Turkish Coffee
• Fatayer w/Labneh
Strong Lunch • Fattoush Salad
• Grilled Hammour (Grouper); or
• Grilled / Barbeque Chicken;
• with Hummus / Muttabal
• Shineena (Laban)
Light Dinner• Leb. Fruits Salad
• Tabouleh (Bulgur Salad) / Vine Leaves
• Khubus (Arabic Bread) with Kebabs
• Zaatar (great for breakfast, also)
• Gahwa
MezzeTake your friends for a Sheeha once in a month
with a game of dominoes / carroms, and get
relaxed before a good night's sleep, though
too much of it may be habit forming. Mr.
Sleepless was very lucky, he was invited to it!
LIVE THE ARABIAN EXPERIENCEAN ARAB WILL OFFER HIS GUEST THE BEST FOOD AND COMFORT THAT HE CAN AFFORD, OFTEN DENYING HIMSELF IN DEFERENCE TO HIS GUEST.
Carrom is a "strike and pocket" table game of Eastern
origin similar to billiards and table shuffleboard. It is
found throughout the East under different names
though most non-eastern people know it by the East
Asian name of Carroms (or Karrom). It is very popular
in India, Pakistan, Bangladesh, Sri Lanka and
surrounding areas. In Pakistan, many clubs and cafes
have regular tournaments. Carrom is very commonly
played by families and at family gatherings and other
functions. Different standards and rules exist in
different areas. (Wikipedia)
Mr. Sleepless couldn't resist playing some of the
games that were prepared for him. Clever
games, strategy, a lot of fun - and relaxing, too!
WITH JEWISH FRIENDS: A DAY OF REST
• It is healthy to set aside one day each
week as a day of rest.
• Enjoy time with your
family, pray, eat, relax, take a walk, read
a book.
• The food indicated here might be eaten
by an American Jewish family of
European origins.
Mr. Sleepless takes a rest.
FRIDAY & SATURDAY: THE SABBATH
(JEWISH STYLE)
Friday night dinner:
• Matzah ball soup
• Roast chicken
• Green vegetable
• Potatoes
• Challah (braided egg bread)
• Wine
Saturday breakfast
• A slice of challah w/ butter
• Fruit
• Coffee
Saturday lunch
• Bagel, cream cheese
• With lox (smoked salmon)
Challah
He relishes the Jewish hospitality
SATURDAY AFTERNOON: GO
MEDITERRANEAN
After having lunch, Mr. Sleepless decides to take
a siesta. Let's try the Mediterranean way, he
thought...Siesta
The traditional Spanish style Siesta can last up to two hours to avoid the hottest part of
the day. The recommended form is a short 10-20 minute nap. Research shows that the
majority of people suffer from tiredness twice in every 24 hour period. We are what's
called Bi-phasic. So a nap in the middle of the day can help avoid the mid-day slump.
http://www.siestaawareness.org/pages/siesta-facts.php
SATURDAY NIGHT: GO MEDITERRANEAN
Grilled chicken and vegetables
• Zucchini
• Green Asparagus
• Kaki
• Mushrooms
• Onion
• Chicken
• Olive oil
• Basil
• Pinch of Salt
• Some grapes as a dessert
• Red wine
• Some cheese and walnuts (if this
is not enough)
This is a healthy and easy-to-do dinner. All you need to do is grill various vegetables (I usually use a frying
pan). Serve them with olive oil to pour on top of everything and some basil for the kakis.
This meal can also be fun for everybody if you place the grill in the middle of the table and everybody
cooks his/her own meal.
Mr. Sleepless learns to cook and eat Mediterranean
food. Zuccchini and mushrooms promote sleep.
SATURDAY NIGHT: GO MEDITERRANEAN
Social life
In the Mediterranean culture the social life
has been very important since ancient
times.
It does not need to be related to a religious
or political event.
Keeping in touch with your relatives and
friends helps to reduce stress and calm you
down.
After a healthy dinner,
Mr. Sleepless decides to
go out with some friends -
but doesn't stay out too
late.
Walking, feeling the sea
breeze and listening
some music seems a
great plan!
SATURDAY NIGHT: GO MEDITERRANEAN
Almond Trees
One of the most beautiful sights of
Majorca (Balearic Islands, Spain) is in
February when all the almond trees are
in bloom.
Perfumes, pictures... this delicate flower
has inspired lots of handmade products.
In order to find the perfect
sleep, when Mr. Sleepless
comes home drinks a cup
of warm Almond milk.
Almond milk, some
cinnamon, nutmeg and a
tablespoon of honey make
the perfect combination!
SUNDAY MORNING: GO MEDITERRANEAN
• Fresh Orange Juice
• Coffee with milk
• Mashed tomato
• Olive Oil
• Salt
• Whole grain bread
(toasted)
This breakfast is designed to
give you energy, and it makes
Mr. Sleepless jump from his
bed and start a new day.
SUNDAY MORNING: GO MEDITERRANEAN
Churches used to be a place to meet in the old days.
Nowadays not as many people attend the service on a
Sunday Morning, but churches are still a great place to pray
and think.
Open almost all the time, the smell of myrrh and incense
helps a person to relax and meditate.
Iratxe Monastery at Navarra, Spain
MeditationTaking some time for ourselves it
is very important in order to
equilibrate our minds.
A relaxing place could help Mr.
Sleepless to achieve this goal.
The Mediterranean coast is full of
churches and monasteries. Maybe
one visit could be positive.
SUNDAY LUNCH: GO MEDITERRANEAN
Autumm Salad
• Spinach
• Pomegranate
• Walnuts
• Olives
• Tomato
• Fried onion
• Olive Oil
• Wine Vinegar
• Salt
Mix all ingredients in a bowl and eat!
A very healthy and ecological attitude is to consume seasonal
produce. Mr. Sleepless is aware of this and thought that it is a
good idea for his special sleep enhancing diet. Walnuts and
pomegranate are a very good options.
SUNDAY LUNCH: GO MEDITERRANEAN
Baked Sea Bass
• Sea Bass (or other white fish)
• Potatoes
• Carrots
• Onions
• Lemon
• White wine
• Olive Oil
• Salt
• White Pepper
Onion and carrots are another food that promotes sleep. Mr.
Sleepless had to try it!
Preheat oven at 180º C. Place some olive oil, the potatoes and some sliced onion and carrots in an oven
proof dish. Place the cleaned fish on top. For each fish, prepare a mixture of juice of one lemon and half a
cup of white wine, salt and pepper. Cover the fish and vegetables with this mixture. Pour a small amount of
olive oil on the fish; this will make it golden and crispy. Bake for 45 minutes (until potatoes are soft).
Remember to baste the fish and vegetables from time to time with the mixture oflemon and wine from the
oven dish. Enjoy with white wine.
SUNDAY AFTERNOON:CHAMORRO
COCONUT CUISINE
Mr. Sleepless travels to the Micronesian island of
Saipan, located in the Northern Mariana islands to completely
de-stress and enjoy the relaxed island pace and the plentiful
Chamorro cuisine, an influence of
Spanish, German, Japanese, American and Filipino tastes.
As a welcome visitor to the island, Mr. Sleepless discovers that
he is able to eat, play and rest to his heart’s content!
SUNDAY NIGHT: CHAMORRO COCONUT
CUISINE
Mr. Sleepless is ready for a relaxing
sunset cruise dinner and treats
himself to tropical coconut dishes.
Healthy Chamorro Dinner
• Lechen Biringhenas
(Eggplant Coconut)
• 8 eggplants, BBQ’d
• ½ cup fresh coconut milk
• Juice from 1 lemon
• 5 hot peppers (to taste)
• Salt to taste
• 3 tablespoons cilantro
• 1 tomato, diced
Coconut Shrimp
• 3-4 cloves garlic, crushed
• 2 cups fresh coconut milk
• Salt and pepper to taste
• 2 dz. Lg. Shrimp, cleaned
• 1 med. Green chili pepper
• 1 med. Onion, sliced
Coconut Tuba
• 1 fresh coconut juice, without
the pulp
• 1 teaspoon coconut vinegar
• 1/4 cup vodka
• 1/2 cup ice cubes
MONDAY MORNING: CHAMORRO COCONUT
CUISINE
On Saipan, he wakes up just past sunrise and goes out for
a swim in the azure clear waters. But first, a healthy
Chamorro breakfast will be appreciated.
•Coconut Banana Smoothie
1 banana
1/2 cup fresh coconut milk
1/4 cup freshly grated coconut
1/2 cup nonfat yogurt
1/4 cup skim or soy milk
1 1/2 tablespoons honey
2 teaspoons fresh lime juice
3 ice cubes
Sunrise Scramble with Wheat
Toast
1 lb extra firm tofu, drained and
pressed
1 tbsp coconut oil
1 medium onion, chopped
2 cloves garlic
1 red bell pepper
1 green bell pepper
1 green onion
½ tsp turmeric
1 tsp thyme and salt to taste
MONDAY LUNCH: CHAMORRO COCONUT
CUISINE
Mr. Sleepy feels energetic and hikes
down to Forbidden Island and works up an
appetite. He visits one of many
restaurants serving authentic local cuisine.
Healthy Chamorro Lunch
Fresh Coconut Water
Fish Kelaguen
• 2 pounds fresh yellow-fin tuna
• 1 small onion finely chopped
• juice of 8-10 lemons
• 3-4 hot chili peppers seeded and
finely chopped
• ½ cup freshly grated coconut
• ¼ cup pickled ginger finely
chopped
• 2 green onions chopped
• Salt to taste
Chicken Chalakiles
• 1 whole chicken
• 4 cups ground rice
• 1 medium size onion, finely diced
• 4 cloves garlic, finely chopped
• salt to taste
• 2 Tbs black pepper
• 1 cups achote seeds in 2 cups
water
MONDAY LUNCH: CHAMORRO COCONUT
CUISINE
Feeling a bit adventurous, Mr. Sleepless decides to tour the North on
an ATV and sees the infamous Banzai Cliff, Bird Island and Last
Command Post! The tour passes an old fruit farm and there, he
samples Coconut Sashimi, titiyas and drinks fresh coconut juice from
the fruit. Healthy Chamorro Snack
• Coconut Sashimi
1 young coconut
Soy sauce
Wasabi paste
Hot pepper to taste
•Titiyas (coconut tortillas)
4 cups of flour
2 tablespoons baking powder
1/2 cup sugar
Pinch of salt
2 cups fresh coconut milk
2 tablespoons vegetable oil
ONE DAY OF FASTING
• There are different types of Fasts.
• Skipping one or two meals
• A whole day just on water
• A whole day just on fruit.
• Mr. Sleepless decided that he will
fast once a month
• Mr. Sleepless also finds out that Fasting .... (no it's not a
joke) also helps . He was surprised!
• He learned that fasting helps strengthen the digestive
system.
SLEEP RECOVERED
He did not noticed how, but Mr. Sleepless could sleep again!
He cannot remember if his wonderful trip was a dream or a
reality. But one thing that really helps relaxing and getting
good sleep is positive thinking! Planning and imagining really
helped him!