3 Important Reasons Why Getting Proper Sleep Matters for Women

Not getting enough sleep at night has universal detrimental effects on people. In addition to daytime fatigue and impaired mental performance, sleep deprivation weakens the immune system, exacerbates symptoms of anxiety or depression, and increases one’s risk for serious health conditions such as hypertension, heart disease, and diabetes.

For a lot of women, though, sleeping poorly is unavoidable. Hormones play a huge part in why this is—specifically, the hormones that govern a woman’s menstrual cycle can cause changes in sleep patterns or increase the likelihood of developing sleep orders such as insomnia. In fact, studies show that women are 40% more likely to develop it than men. Other barriers to getting proper sleep include stress, mental health issues such as anxiety or depression, physical disorders such as sleep apnea or urinary problems, or lifestyle-related factors such as working too hard.

It’s therefore important to know what the consequences of not getting the rest you need at night are so that you can take the necessary steps to attenuate the factors that prevent you from getting proper sleep. Here are some of them:

Poor Sleep Can Lead to Unhealthy Weight Gain

When your body is deprived of sleep, its regulation of ghrelin and leptin—hormones that regulate hunger and the feeling of fullness, respectively—is affected. This signals to the body that it needs to consume more calories. The problem is that the comfort foods that most people tend to reach for when they’re hungry are also usually high in sugar, sodium, and fat. Add the fact that the person’s metabolism also slows down when they’re short on sleep, and the result is unwanted weight gain. If you feel that temporary lack of sleep is putting your body’s hormone balance out of whack, it would be best to pay close attention to what you eat and drink in the meantime. If possible, stick to healthy snacks such as nuts, seeds, or sugar-free granola and avoid foods that are rich in salt and saturated fats. You may also want to switch regular sugar out for zero-calorie sweetener if you’re the type of person who can’t drink their coffee or tea black.

Poor Sleep Can Affect Your Cognition and Concentration

Numerous studies have shown that sleep deprivation can lead to diminished alertness, impaired judgment, decreased levels of concentration, and reduced cognition. Since this can essentially lower a person’s level of focus and attention, their ability to accomplish tasks that require mental action and reasoning is also affected. And in an era when women are experiencing longer working hours, this can have a tremendous impact on their capacity to perform optimally. This can even increase a woman’s risk of injury to herself and to others, especially for individuals who work in hazardous environments or professions.

It is thus very important to get between 7 to 8 hours of sleep per night. Consider taking the necessary steps to develop proper sleep hygiene, which usually calls for developing bedtime routines that prep your body to sleep. These can include taking a warm and comforting bath before bedtime, reading a book, or listening to soothing music. You can also buy comfortable womens sleepwear that can make falling asleep easier.

Poor Sleep Changes Your Appearance

Yes, beauty sleep really is a thing. Numerous studies have shown that getting too little sleep can result in drastic changes to your appearance—and dark circles around the eyes are only the tip of the iceberg.

In addition to replenishing energy, sleep is when your body regenerates itself, eliminating dead blood and skin cells and replacing them with the healthy ones that give you that telltale youthful glow. Sleep also lowers the levels of the stress hormone cortisol in your body, which is the main culprit of free-radical damage to the skin and other systems. Finally, sleep is when your body produces the most collagen, which helps keep your skin plump and bouncy, thus keeping sagging and wrinkles at bay.

So what are the changes that you can expect if you don’t sleep enough at night? Dark circles are a given, which can give you a tired, haunted look. Sleep deprivation can also lead to imbalances in the skin, causing it to become dehydrated and sallow-looking. It can also exacerbate certain skin conditions such as acne and rosacea. Over time, you’ll find that making a habit of sleeping poorly will have irreversible effects. Age lines will start to form around your eyes and mouth much earlier than expected, and you may notice blemishes and other forms of discoloration more.

If the occasional late night can’t be avoided, you can still easily correct or prevent any drastic changes to your skin by giving it a hydration boost. Make an effort to drink plenty of water if you’re going to be staying up. You can also try cutting down on your caffeine intake if it’s a work-related all-nighter, or stopping early if it’s one that involves going out with your friends. It’s also a good idea to keep to your usual skincare routine and make sure that your skin is well-moisturized to keep the effects of sleep deprivation from wreaking havoc on it.

Sleeplessness is unavoidable sometimes. Fortunately, there’s a lot that you can do to keep it under control. Consider keeping to a nightly routine that gets you in bed at a consistent time, wearing more comfortable clothes, optimizing your sleeping position, or taking melatonin supplements that can help you drift off to dreamland much faster. And for those nights when you absolutely need to pull that all-nighter? Make sure that you’re taking care of yourself adequately by drinking plenty of water and staying away from junk food.

Different Types of Pancakes That You Must Try

Pancakes are some of the most loved and ultimate comfort foods people love to cherish.  They are cheap and are pretty easy to prepare.

By just following a recipe and using your creative mind, you can create your very own pancake that specifically suits your taste buds. You can either eat them for breakfast or as a dessert.

They may not be termed as a wholesale bakery item because you can just prepare them at your home in just a matter of time.

The following are some of the best pancakes that you must try.

 

1. Classic buttermilk pancake

The ingredients required for this classic pancake are so basic that they are readily available everywhere. The main one thing you need to prepare this dish is buttermilk.

It will be cheaper if you prepare pancakes from scratch rather than buying premixed dry ingredients. The effort required to make a classic pancake is easy in both ways. Krusteaz pancake mix is the best buttermilk pancake you can try out.

 

2. Traditional Buckwheat pancake

This healthy traditional buckwheat pancake is prepared from natural buckwheat and it is gluten-free. Buckwheat is nowhere close to wheat. The flavor is mainly nutty and robust, which results in more complexity compared to using actual wheat flour.

 

3. Blueberry Pancakes

Blueberry pancakes are one of the most loved pancakes. You just cannot ignore these pancakes when they are in front of you. Using frozen blueberries is a great option to make these. Just ensure you defrost these berries before adding them into the batter. You can also use mashed egg whites to add some extra fluffiness.

 

4. Banana Nut pancake

Banana nut pancake is one of the most popular breakfast dishes and it has a lot of resemblance to the recipe of a standard pancake. When you add mashed banana into the batter, it creates an extra layer of moisture, which gives a flavorful finish to the product. You can leave some pieces of banana on the dish for added taste and flavor.

 

5. Mixed berry pancake

Mixed berries pancakes, as the name suggests, is simply a mixture of berries. You can add a few berries in the batter and use the remaining ones as toppings for the pancake.

Frozen berries indeed are a great option. This is one of the easiest easy recipes for those who like to eat more fruits.

 

6. S’MORES

S’MORES is a permissive and sugary dish that is more suitable as a dessert rather than breakfast. The toppings for this dessert include chocolate, marshmallow fluff, and graham cracker. These toppings take the pancake to a whole next level. Some people may even choose to sprinkle a few toppings in the batter for added flavor.

 

7. Choco chip pancakes

No matter what kind of chocolate you use, it will always taste good with pancakes. This recipe is specially made with mini choco chips. These small chips will add the flavor of delicious dark chocolate in every single bite of your devour. The best part, the ingredients will continue to enhance the actual taste of pancakes.

 

8. Peanut butter pancakes

If you mix peanut butter with wet ingredients of the batter, what you will get is a smooth and rich creamy flavor in each and every bite. Peanut butter consists of proteins and fats that help in balancing the protein, fats, and carbs in the pancake. So peanut butter pancakes not just taste good but they also provide you with healthy nutrition, great flavor, and taste.

 

9. Red velvet pancakes

Red velvet pancakes are nothing but a bigger version of cupcakes. These pancakes are mostly suitable for breakfast. The subtle flavor and bright red color of this pancake are extremely appealing, and the icing of cream, milk, butter, and sugar on the top of the pancake takes thisdish to a whole different level.  

 

10. Chocolate pancakes

This recipe is only required when mini choco chips are not enough for a pancake. Chocolate addicts will need more cacao in order to enhance the flavor of chocolate in every bite they take. Mixing cacao powder in the flour before preparing the batter will add the distinctive best aroma of the chocolate in the pancake.

 

11. Sweet and spicy pancake

For all those who love sweets and spicy food, this pancake is the best for you. Ingredients such as ginger, cinnamon, nutmeg are added in the batter to give it a strong, tangy, and pleasant texture and flavor.

 

12. Savory herb

Pancakes need not always necessarily be sweet. Adding herbs and eliminating sugar is a great way to have a healthy, tasty, and light pancake for breakfast. For final seasoning, you can also add some ricotta and chili oil to get a lovely texture.

 

13. Cinnamon roll pancake

This recipe specifically induces the taste and aroma of a cinnamon roll in the pancake. To prepare a perfect cinnamon roll pancake, you need three main ingredients cinnamon fillings, pancake batter, and cream cheese icing. The recipe for cinnamon roll pancakes is a lot easier than an actual cinnamon roll. Plus, there is not a lot of difference in the taste.

 

14. Carrot pancake

As the name goes by, the recipe for this pancake includes carrots, raisins, and cinnamon, which makes it a flavorsome and subtle dish. The best icing you can add on top of this pancake can be cream cheese frosting, but if you are only looking out for a healthy option then this icing might not be the right recipe for you.

 

15. Toasted coconut pancake

This consists of four heavy doses of coconuts in the entire recipe. If you often crave coconut then you can also use coconut milk, coconut oil, coconut sugar, and toasted coconut in your recipe to satisfy your taste buds.

 

16. Mocha pancake

Mocha pancake is nothing but a combination of chocolate and coffee in the form of a pancake. This pancake is ideal for a brunch meal. The flavor of coffee and chocolate is assembled by adding cocoa powder and brewed coffee into the batter.

 

17. Caramel latte pancake

Caramel Latte is a simple, light, and fluffy pancake that presents added flavors of coffee to get a subtle aroma. You can also pour caramel sauce on top of the cake to balance the bitter taste of the coffee with buttery sweetness.

 

18. Pumpkin pancake

Pumpkin is fruit/vegetable that can easily fit in all kinds of dishes – even in pancakes! They are both inexpensive and healthy. You can add a can of pumpkin to increase the volume of your batter. It will also give you an earthy sweetness full of natural fluffiness.

 

19. Pina colada

If you ever get confused between a tropical drink and hot fluffy cake then this recipe is the best for you. This pancake gets its name from the combination of coconut flour, coconut sugar, and small pieces of pineapple. In the end, you can pour the mixture of maple syrup and coconut milk as a topping.

 

 

 

 

Recipe Of Jain Tawa Pulao – Restaurant Style Pulao At Home

It is sometimes difficult to find food for yourself if you are a Jain. In a place, where the base of every food that is tasty originates from ginger-garlic, Jains like us are sometimes at a loss about what to eat. When it comes to street food, it becomes all the more difficult. So, to make things easier only for you, we present this Jain version of Tawa Pulao. This famous street food is known for its mouth-watering tangy and spicy taste. Before we get on with the recipe, let’s see a bit more about this dish! The name Tawa Pulao got its name as it includes tossing rice on iron tawas! You would be surprised to know that this dish was invented by chance by a Pav Bhaji vendor when he tossed leftover Pav Bhaji with rice! Interesting, right? Tasty and spicy for sure, but without ginger, garlic, and onion!!

Ingredients

1 tbsp of butter and oil

One capsicum diced

¼ tsp of saunth powder (dry ginger powder)

2 tsp of Pav Bhaji masala

1 tsp Kashmiri red chili powder

1 ½ cup of cabbage

Two tomatoes finely chopped

1 cup boiled green peas

1 cup cooked rice/leftover rice

Salt per taste

Coriander leaves

Juice of ½ lemon

Instructions

Start by heating a cooking pan with a tbsp of butter. Add a little oil to it to prevent the butter from burning. Add ¼ tsp of saunth powder, then start by adding the veggies- 1 diced capsicum, cabbage, finely chopped tomatoes, and boiled green peas. While it is easy to put masalas directly during cooking, sometimes it doesn’t spread evenly on the veggies and rice. To eliminate that, you can soak 2 tsp of Pav Bhaji masala and 1 tsp Kashmiri red chili powder for 5 mins. Continue stirring until the tomatoes become softer and then add the masala mixture kept aside. Now you can add boiled rice or even leftover rice if you want. Add salt as per taste. Make sure you separate any lumps of rice while tossing the rice. Keep on stirring it to coat the rice with the masala and veggies. After you cook it, switch off the gas and sprinkle coriander leaves on the rice. Squeeze a half lemon on the rice and make sure to mix it well.

Mostly, this Tawa Pulao goes well with curd or raita. Relish this dish to your heart’s content with your friends and family.