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Get the Sleep You Need with These Tips and My Turkey Burgers with Sweet Potatoes.

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Get the Sleep You Need with These Tips and My Turkey Burgers with Sweet Potatoes.


How, when, and under what conditions you sleep can make a real difference in how well your body manages energy production and metabolism. These strategies will help make your sleep as powerful and rejuvenating as possible.

  1. Nix the electronic stimulation in your sleep environment. Whenever possible, get rid of computers, alarm clocks, televisions, and cell phones in the room where you sleep. Electronics are stimulating to the body and can prevent you from obtaining sleep.

  2. Keep your sleep environment dark. The pineal gland, right behind your eyes, responds well to darkness. This is the gland that produces melatonin, which helps regulate your sleep cycles. Eyelids are somewhat translucent, so even with the eye closed, a lightened environment will negatively influence the pineal gland. Not only do televisions and lights interfere with sleep but so does the light from windows. Consider blackout shades.

  3. Get eight hours of sleep. So you didn’t clean the whole house yet? You still haven’t watched your favorite tv show? When you are working to repair low energy, fatigue, and exhaustion, those things can wait. You need a minimum of eight hours of sleep per night when you are restocking your energy piggy bank. If this is impossible (or even if it’s possible, but you still feel fatigued), a fifteen- to forty-five-minute nap in the afternoon can also be very restorative. Remember, you are trying to heal, not just deal. Even if you can only take a nap during the first two weeks of this program, you will make a big difference in your healing process. Ideally, you’ll do it for the entire three months, because every time you nap, it’s like putting money into that bank.
Did you know? Tryptophan is needed for the body to produce serotonin and serotonin is used to make melatonin, a hormone that helps to control your sleep and wake cycles. Guess what foods contain tryptophan? These delicious turkey burgers! 

Turkey Burgers with Sweet Potatoes

Phase 3 | Serves 4
Prep time: 10 minutes | Total time: 1 hour 20 minutes

INGREDIENTS

4 medium sweet potatoes
2 garlic cloves
½ cup roughly chopped white onion
1 pound lean ground turkey
2 large egg whites or 1/3 cup liquid egg whites
½ cup sprouted-grain bread crumbs
2 teaspoons sea salt
½ teaspoon black pepper

DIRECTIONS

  1. Preheat the oven to 400°F. Put the sweet potatoes on the middle rack and bake for 45 minutes to 1 hour or until tender when pierced with a fork.

  2. In a blender, purée the garlic and onion. Put the turkey in a large mixing bowl, add the onion mixture, egg whites, salt, pepper, and bread crumbs and mix well.

  3. Divide the mixture into four equal portions then form each portion into a burger.

  4. Grill the burgers on an outdoor grill or stovetop grill pan set over high heat for 4-5 minutes on each side or until cooked through.

  5. Serve with the baked sweet potatoes.

*Tip: Make sure to enjoy these with a healthy fat, such as sliced avocado or hummus.

 

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