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Greetings:

Optimal sleep is essential, but for many, getting a good night’s sleep is elusive. Drawing from ancient wisdom and modern science, this month I offer 7 tips for improving the quality of your sleep. Read more here.

Do you sleep on your back, side or belly? Check out the middle panel for information on how to improve the quality of your sleep, whichever sleep position you prefer.

The recipe this month is Peanut Butter Tempeh.

Wishing you Resilience for Life,


What's the Best Position to Sleep In?

Learn more about your preferred sleeping position in this informative article from WebMD. Included are tips about the pros and cons of each position and how to make each better for optimal sleep.


Peanut Butter Tempeh Recipe


Tempeh, or fermented soy, is amazingly versatile. It contains nearly 40% more protein than tofu per serving and is rich in prebiotics which help to support digestive health. This recipe is adapted from Simple Balance Nutrition.
 
Serves 2
 
Ingredients

8 ounces tempeh
 
Marinade:
11⁄2 Tbsp sesame oil
2 Tbsp unsalted peanut butter (or almond or cashew butter)
2 Tbsp gluten-free tamari
2 Tbsp lime juice
2 Tbsp maple syrup
1-2 cloves crushed garlic
 
Instructions
1. Cut tempeh into ¼” pieces.
2. To remove bitterness from the tempeh, add to a saucepan filled with 1 inch of water and bring to a low boil over medium heat. Steam tempeh for a total of 10-12 minutes, flipping once at the halfway point. Then rinse and pat dry. Set aside.
3. Mix marinade by adding sesame oil, nut butter, tamari, lime juice, garlic and maple syrup. Whisk to combine. Taste and adjust flavor as needed, adding more maple syrup for sweetness, lime juice for acidity, or tamari for saltiness.
4. Add the sliced tempeh to the marinade and toss to coat. Then cover and refrigerate for at least 2 hours, preferably 24 hours.
5. When ready to cook, preheat oven to 375 degrees and line a baking sheet with parchment paper. Add tempeh and reserve any leftover marinade to brush/coat the tempeh once baked.
6. Bake for 22-30 minutes or until caramelized and deep golden brown. Remove from oven and brush/coat with any remaining marinade.
 
Serve with roasted broccoli, salad or over brown rice.
 
Enjoy~

 

A Lifelong Student

I’m a firm believer in the concept of lifelong learning. It’s one of the reasons why I consistently seek new opportunities to learn and grow. As a National Board Certified Health & Wellness Coach (NBC-HWC), Certified Yoga Therapist (C-IAYT), and Licensed HeartMath provider, I specialize in virtual coaching for individuals in the areas of stress reduction, weight control and optimal sleep. Click here to learn more about coaching privately with me and other Resilience for Life offerings, including group programs. 
 
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