Recipe of the Week & Your Circadian Rhythm
Garlic herb paleo dinner rolls and tips for resetting your circadian rhythm to improve your sleep
I’ve recently started following a recipe blogger called Paleo Running Momma. She has posted some great recipes that are easy to make and have turned out well for me! You can check out her blog by following the link here.
Her garlic herb paleo dinner roll recipe uses almond flour for it’s base, tapioca flour (or arrowroot works too), and some coconut flour. Make it fresh for your dinner with some beef stew or chili with a side of vegetables and you have a good hearty meal!
In my pantry, I keep almond, cassava, coconut, and arrowroot flours on hand for my baking, and there are many more flours you can use as well, especially if you have a nut allergy and can’t use almond flour.
Almond flour is a great alternative to those with a gluten allergy, plus it has a great nutrient profile. A quarter cup of almond flour contains:
160 calories
6 grams of protein
6 grams of carbohydrates
14 grams of fat
3 grams of fiber
It also contains healthy levels of vitamin E, calcium, magnesium, iron, and potassium. What I love most about almond flour is that due to the higher caloric content that almonds have, it’s hard to eat a lot of what you make with almond flour. If, however, you find yourself overeating and feeling uncomfortably full, maybe it’s time we talk about mindful eating. Stay tuned for the next newsletter to learn all about that!
Leave a comment if you have questions about another flour to use in place of almond flour, and once you try this recipe, let me know how it worked out for you!
Garlic Herb Paleo Dinner Rolls
Resetting your circadian rhythm for better sleep
What the heck is the circadian rhythm and why is it so important?
Our bodies run on an internal 24 hour clock, just like we have our schedules planned around a 24 hour clock. The circadian rhythm helps control our daily sleep-wake cycle. It will naturally wake the body up when rested, and give you cues at the end of the day that it’s time to go to bed.
If you often wake up and feel tired throughout the day, have trouble falling asleep, or find it hard to stay asleep, it might be time to tune in to your circadian rhythm! Sleep is the time our bodies repair muscles and organs, detoxify, strengthen the immune system, regulate hormones, and much more!
What affects our circadian rhythm?
Irregular bedtime/wake up time
Using screens too close to bedtime
watching tv, reading email, scrolling social media
Eating food/drinking liquids too close to bedtime
digesting food while sleeping affects the ability to get into deep, restful sleep
a lot of liquids — bathroom breaks
STRESS
Lack of physical activity
Ways to help reset the circadian rhythm:
Set a regular bedtime routine and really try to stick to it
Shut off all devices at least 45 min - 1 hour before bed
Invest in some blue light blocking glasses for night time screen use
I got mine here: Hobie Eyewear
Stop all food at least 2 hours before bedtime, stop liquids at least 1 hour before
Actively relax by journaling, reading, meditating, taking a warm bath
Get 15 minutes of morning daylight before electronics
Prioritize daily physical activity in ways that you enjoy
Managing stress levels will also improve sleep quality
There are many inexpensive things that you can do to improve your sleep. Start with one of these listed above, stay consistent with it, then slowly add other things as it becomes a regular habit. Find what works for you!
