Sound Integrative Health Blog

Many of my patients are on a low carb diet. Great for so many things. However it does put them at risk sometimes for constipation and also restless sleep. Likely due to overnight dips in blood sugar or due to reduced serotonin and  melatonin production that is derived from the food amino acid called Tryptophan. Healthy evening serotonin levels are also needed to reduce effects of elevated evening cortisol. There are some ways to help and my favorite way is this bedtime meal that I call "Sawing Oats" as in "Sawing Logs". I digress. Here is the simple recipe: 1/2 cup Oatmeal 3/4  cup Cashew Milk  (oat milk or almond milk is fine) 1 tablespoon of Almond Butter 1 teaspoon of cinnamon 1/8 tsp of poppy seeds Directions: Bring milk and oatmeal to a boil and then reduce to a simmer. Simmer  down for 5-10 minutes until mixture is soft , moist, and but not drippy. Remove from stove Add 1 tablespoon of Almond  butter and stir until it blends with the oatm...

This is a sleep remedy that comes from India. I learned it from one of my students a long time ago. The properties are very interesting as the healthy fat (ghee)content calming to the brain and the drink is also rich in magnesium which calms glutamate in the brain. Poppy works on the  benzodiazepine receptors in the brain. When you try it...it will probably remind you of how you felt when your mom rocked you to sleep. Hot Milk with Almond and Poppy seeds 1 teaspoon blanched almonds 1/2 teaspoon poppy seeds Succanut to taste 1 pinch of nutmeg powder 1 teaspoon ghee 1 1/2 cup 2% or low fat milk( or almond milk) Place almonds and poppy seeds in a coffee or spice grinder and grind until reduced to fine powder. Add nutmeg and grind one more time to mix the spices well. In a heavy non-stick sauce pan, combine the milk with the spice mixture and bring to boil, stirring over high heat. Reduce the heat to medium and simmer, stirring for 1 minute. Pour the milk in a cu...