Ingredients for the slaw: 1 medium broccoli head, stem, and florets separated 1 red apple* 1 tbsp chia seeds The zest and juice of 1 lemon 1 cup cilantro or cilantro sprouts 1 tbsp sea salt *Apples are an Avoid for Type O non-secretor, substitute pears. Ingredients for the dressing: Yields about 1-1½ cups of sauce, use as much as needed, and keep refrigerated up to a week. 1 tbsp mustard powder + 1 tbsp water 3 tbsp olive oil 3 tbsp fresh apple juice* 1 garlic clove, crushed 1 tsp salt *Apple juice is an Avoid for Type O non-secretor, use pear juice. Instructions for the dressing: In a small bowl, prepare the mustard by mixing the mustard powder and water into a paste. Whisk in the olive oil, juice, garlic clove, and salt and mix until combined. Taste and adjust seasoning to your preference. If desired, loosen the dressing with a little more olive oil. Reserve in a container, and refrigerate if needed for up to a week. Instructions for the slaw: Grate or chop the broccoli stem into matchsticks. Reserve half of the florets and refrigerate the second half for use in another recipe. Core and quarter the apple or pear, slice thinly, and mix in a bowl with the lemon zest and juice to avoid browning. Transfer the broccoli, fruit and lemon juice mixture and cilantro in a large bowl, add the dressing and mix well. Sprinkle the chia seeds over the slaw. Refrigerate until ready to serve. 

The right magnesium supplement will naturally activate neurotransmitters in your brain that help reduce stress and relax muscles. When your body transitions into a deep state of calm, you’ll fall asleep faster and stay asleep longer because magnesium also optimizes sleep cycles by controlling the release of melatonin.  Like Ambien (but not really), this mineral aids neurotransmitters (GABBA) receptors to reduce unwanted nerve movement during the night.  Magnesium can help alleviate hormone and mood disorders which cause stress and sadness that inhibit quality sleep.  Much of the population has some level of magnesium deficiency, and lower levels cause disruptive and negative effects on your ability  to sleep. Some estimate that nearly 80% of Americans are deficient in this sleep and pain-remedying mineral.   Magnesium supports over 600 healthy functions in the human body, and healthy sleep is one of them. Symptoms such as stress, dreamless sleep, restless legs, and muscle cramps, can be improved simply by having sufficient levels of  magnesium in your system. Now with all this being said, magnesium comes in many forms, and not all types help with sleep. There’s different magnesium required for the various functions in your body (yes it can get complicated). If you take more than needed, or too much for your system (maybe not someone else's), you can end up displacing other important minerals, and possibly having diarrhea.  Less is more in this situation, so staying between 300-500 mg a day, in divided doses is optimal. As far as the many types of magnesium, the shortlist  is malate is best for muscle health, glycinate is needed for “energy production” in your bodies many processes, and citrate is more for acute muscle issues, and has a laxative effect . Please note that the citrate form could exacerbate any reflux symptoms.  What’s the best form of absorption? Well , you will need to discover that for yourself because we are all different. I prefer powders or capsules, versus the hard-compressed tablets for better absorption. There’s a lot of research going on for the use of topical magnesium sprays, and they are suggesting it’s better absorbed through the skin versus the gut.  I am still on the fence with this one, but I could see its use for something like leg or muscle cramps. Trial and error will lead you to the best form for you unless of course, you work with me to find the right magnesium fit for you. 

Deep sleep is critical to maintaining a robust memory, but both decline with age. A small new study published in Frontiers in Human Neuroscience suggests that one easy way for older adults to get deeper sleep and stronger memories is to listen to a certain soothing sound called “pink noise” Interestingly, it's generally not the actual noises that bother us, but more so their shift from what we've been used to hearing. Therefore, noises that don't bother you much during the day — the faucet dripping, or your cat cleaning itself, for example — suddenly become your worst nightmare at night. Pink noise differs from white noise in that it emphasizes lower sound frequencies. The sounds are more natural—think waves on the beach, rain falling, or leaves rustling. You can listen to a sound machine that plays recordings of pink noise, or you can turn on a fan which also emits pink noise. According to Prevention, pink noise slows down your brain waves and helps regulate them, giving you a steady, long sleep. It may sound strange, but previous studies have found that playing so-called pink noise during sleep improves the memory of younger adults. “We wanted to see if it would work in older people, too,” says senior author Dr. Phyllis Zee, professor of neurology at Northwestern University Feinberg School of Medicine. Older people tend to get less slow-wave sleep and are at greater risk for memory impairment. Listening to pink noise can help you fall asleep more quickly since you aren’t kept awake by distracting sounds. It can also improve your sleep quality by prolonging the amount of time you spend in deep sleep, leaving you better rested when you wake up in the morning. Additionally, sleeping with pink noise may improve your memory. In one study, people who listened to pink noise during sleep performed three times better on subsequent memory tests than they did after nights without the sounds.