Tips and Recipes

Sleep

Sleep is a very important part of our health, but we can tend to overlook it. When we sleep, our body isn’t just resting, it’s doing work to keep us mentally, physically, and emotionally healthy. 

Not getting enough sleep can increase our risk of chronic disease, depression, poor concentration, and even obesity. In children and teens, a lack of sleep can hurt physical and mental growth. 

There are a few different stages of sleep, and different things happen during each stage. During some stages, we store memories from the day. During other stages, our muscles relax so we feel rested and energetic the next day. In order for all these stages to happen, we need enough hours of uninterrupted sleep each night. Cutting our sleep by even one hour a night–or getting way too much sleep–can hurt our ability to focus, learn, remember, and react. 

• Toddlers need 10-14 total hours of sleep each day (including naps)
• Kids 6-12 need 9-12 hours of sleep each night
• Teenagers need 8-10 hours of sleep each night
• Adults of all ages need 7-8 hours of sleep each night

To make sure you are getting the right amount of sleep, and to make sure you are sleeping well during the night, follow these suggestions:

1. Decide on a bedtime and stick with it, and wake up at the same time every day, even on the weekends. It will be much easier to keep a good sleep schedule if you are keeping the same sleep schedule every day.

2. Have a bedtime routine that tells your body it’s time to sleep. This might be a warm shower, brushing your teeth, or reading a chapter of a book. 
3. Avoid electronics before bed. The light from our screens tells our bodies we should be awake, even when we’re tired.

4. Eat at least a couple hours before bedtime. Large meals, alcohol, and caffeine right before bed can make it harder for us to fall asleep and stay asleep.

5. Move around and be active during the day. Getting exercise during the day can be extra helpful in making sure our bodies are ready to rest at night.

6. Keep your room dark and cool. If the room is too warm, or if there is too much light, you are more likely to wake up during the night. 

A few signs that you aren’t getting enough sleep include drowsiness, inability to focus, bad memory, and craving more unhealthy foods than usual. Kids who aren’t sleeping well might not seem tired during the day. In fact they might have more energy than usual but be unable to focus in school or on other activities. If you or your child are having trouble falling asleep or staying asleep, talk with your doctor. 

Make getting enough sleep a goal for this year and see what a difference it can make!

Source: NHLBI

Lentil Burger

Makes 10 servings Serving Size: 1 burger

Ingredients

• 1/4 cup olive oil, divided

• 1 cup brown rice, cooked

• 2 cups unsalted beef broth

• 2 large yellow onions, diced

• 1 cup finely diced mushrooms 

• 1 cup lentils, sorted and rinsed 

• 2 cups water

• Salt and pepper to taste

• 2 cups quick cooking oats

• 3 eggs

Directions

1. In a medium saucepan, heat 1 tablespoon olive oil over medium- high heat. Add rice and toast stirring constantly. (Rice will have a nutty aroma when ready).
2. Add beef broth and bring rice to a full boil over high heat. Cover. Reduce heat to low and cook for 45 minutes without lifting lid.
3. Add 3 tablespoons olive oil to a large skillet. Saute onions until dark brown. Add mushrooms and continue to saute 1–2 minutes or until mushrooms are tender. Remove from heat and set aside.
4. In a small saucepan, cook lentils for 10–12 minutes in water. Drain and let cool.
5. Combine all ingredients in a large mixing bowl. Shape into patties.
6. In skillet, cook only the number of burgers you need over medium-high heat for approximately 3 minutes on each side or until internal temperature reaches 160°F.
7. If you do not need to make all of the burgers at once, freeze for a quick meal later.

Nutrition Information Per Serving

168 Calories, Total Fat 10g, Saturated Fat 2g, Protein 6g, Total Carbohydrate 17g, Dietary Fiber 2g, Sodium 99mg. Good source of vitamins A and C.

Recipe contributed by Paula Norris, NC EFNEP Employee

Baked Eggs in Tomato Sauce

Serves 4 

This classic breakfast ingredient is transformed into a satisfying dinner-worthy main dish. Tomatoes are simmered in aromatics then freshly cracked eggs are poached within flavorful pockets of stewed tomatoes. The result is a surprising and delicious meal that you’re sure to repeat. This dish is best served with whole grain pitas. 

Ingredients:

3 tablespoons olive oil 

3 garlic cloves, smashed 

¼ cup white onion, chopped

1 28oz can crushed tomatoes 

2 teaspoons dried oregano 

6 eggs 

1 teaspoon salt 

1 teaspoon black pepper

1/3 cup fresh hand torn basil (or 1 ½ tablespoons dried)

Whole grain pitas (or other whole wheat bread) optional 

Directions:

1. Preheat the oven to 375˚ F. 
2. In a saucepan, over low heat, add the olive oil and allow it to heat for about 30 seconds. 
3. Add the onions and garlic and stir until soft, fragrant, and translucent (about two to three minutes.) 
4. Add the tomatoes and oregano and stir to combine, then bring to a simmer. 
5. Using a spoon, create six small pools within the tomatoes. 
6. Crack the eggs in each pool and season with salt and pepper. 
7. Bake uncovered for 10-12 minutes until the whites and yolks are soft and cooked to 160˚ F. 
8. Top with basil and serve with whole wheat pita or bread if desired.

Creamy White Bean Pasta

A simple can of cannellini or white beans stars in this hearty winter pasta dish. The pasta water gives this dish a creamy and comforting consistency without adding any heavy cream products. The addition of spinach rounds out this dish with a pop of color and extra nutrients. 

Watch the video here: https://www.youtube.com/watch?v=Yob7zbVzoFM

Serves 4

Ingredients:

• 1 pound whole wheat pasta (penne, shells, macaroni or bowtie) 

• ⅓ cup olive oil 

• 7 cloves garlic, minced 

• 1 15oz can white beans, drained 

• 5 oz bag of spinach, rough chopped

• ½ teaspoon black pepper 

• 1 teaspoon salt (plus more for boiling pasta) 

• 1 teaspoon red pepper flakes (optional) 

• ½ cup parsley, chopped

• Juice of half a lemon

• Parmesan cheese for garnish (optional)  

Directions: 

1. In a large quart pot of boiling and salted water, add the pasta and cook for two minutes less than package directions.
2. While the pasta is boiling, add the oil to a sauté pan and heat over medium heat. 
3. Add the minced garlic and sauté until fragrant (about two or three minutes.) 
4. Add the white beans to the pan and season with salt, pepper, and red pepper flakes.  
5. Before draining the pasta, carefully take ¼ cup of water from the boiling pasta and slowly add it to the pan with the beans before draining the pasta.
6. Next add the pasta to the pan. Stir to combine. 
7. Add the spinach, parsley, and lemon juice. 
8. Garnish with parmesan cheese if desired. 

Creative Movement for Cold Weather

Like Olaf from Frozen sang, “Winter’s a good time to stay in and cuddle,” but that can’t be all we do during the cold-weather months!

It’s important to stay active year-round, but some days it’s just not possible to bundle everyone up, load the kids into the car, and drive 20 minutes to a gym or a playground for kids to get the exercise they need to stay healthy. But don’t worry! There are plenty of fun indoor activities that will get your kids moving, help them stay healthy, and fight those chilly winter blues!

Balloon Volleyball

Just like regular volleyball, the goal of balloon volleyball is to keep the balloon from touching the ground. The catch is that you can only move the balloon by blowing on it, no limbs allowed. 

Hang a piece of ribbon, yarn, or string across the room where you are playing to serve as a net. The balloon has to go over the string and land on the other team’s side of the “net” to score a point. 

If your kids are younger or less competitive, you can skip the “net” and try to keep the balloon off the floor by hitting it back and forth. Each player can only touch the balloon once in a row. 

Indoor Obstacle Course

We all know that kids have huge imaginations, so use that to your advantage by creating an indoor obstacle course! Imagine that the floor is lava, rushing water, or something else that would be unsafe to step in. Place pillows, towels, chairs, or anything else that you are okay with your kids standing on at various points around the house, designating them as “safe.” Then challenge players to get from point A to point B without touching the floor.

For an added challenge, come up with tasks players must accomplish along the way (still without touching the floor), like putting on a pair of tennis shoes, crossing over or under a certain piece of furniture, collecting certain toys, washing their hands, etc. 

Laser Maze

(This will take up some space, so be prepared to dedicate whatever area you are playing in to the game while it is going on.)

Create a web of “lasers” by stringing yarn or rope around furniture or taping it to walls, criss-crossing it back and forth. Once your laser web is built, instruct players to get through the “lasers” without touching them!

Have fun!

-Bethany Helm