# 1 Way to Get Better Sleep

9/9/15 ~~

Hey there!

I wanted to share with you a new routine I have recently started that is really proving to be very beneficial in my life.

For the last few weeks one to two hours before bed –  I avoid technology, like my iPad, smartphone and turn off my TV..

The benefits have been wonderful!

–> I’ve been able to fall asleep and stay asleep

–> I feel more relaxed and less stressed

–> My relationships with my family have improved because there is so much less distraction which helps us focus on each other.

This  “Quiet Time” at night includes:

1. Turning off the phone, desktop, laptop, TV, and dimming the lights or even lighting candles and turning off the lights completely. I love candlelight!

2. Chat with family and friends and/or read a book. 

(Right now, I’m reading Smart Trust by Stephen Covey.)

The biggest personal and most immediate benefit I’m getting is more restful sleep – I love it!

So tonight… think about trying your own “Quiet Time”.  

I personally get these benefits:

–> Deeper sleep.

–> Better performance during the day– I’m more focused, less distracted, and feel less stressed.

–> I’m forced to take some time to relax, read, nourish relationships and reflect on my life.

So go ahead, try it and see what happens. 🙂

Recipe Corner

This is one of my favorites for my Sweet Sunday indulgences.  So yum and the red color of these brownies is created by beets, not food coloring.  Genius!


A Recipe by Diana Keuilian
PREP TIME:15 mins
COOK TIME:25 mins
Serves 16

  • 3 Tablespoons coconut oil, melted
  • ⅓ cup boiled beets, chopped
  • 2 Tablespoons beet juice (for coloring)
  • ½ teaspoon apple cider vinegar
  • ¼ cup coconut milk, canned, full fat
  • 1 teaspoon vanilla extract
  • 1⅓ cups coconut palm sugar
  • ⅔ cup blanched almond flour
  • ¼ cup arrowroot starch
  • 2 Tablespoons unsweetened cocoa powder
  • ¼ teaspoon sea salt
  • 2 eggs, beaten
For the White Icing
  • ½ cup palm shortening
  • ¼ cup raw honey
  • ⅛ teaspoon sea salt
  • ¼ teaspoon almond extract
  • 1 Tablespoon coconut oil, melted
  1. Preheat the oven to 325 degrees F. Line the bottom of an 8×8 brownie pan with parchment paper and lightly grease with coconut oil.
  2. In a food processor, or high speed blender, combine the coconut oil, beets, beet juice, apple cider vinegar, coconut milk and vanilla extract. Blend until smooth.
  3. In a large bowl combine the coconut palm sugar, blanched almond flour, arrowroot starch, cocoa powder and sea salt. Mix until fully combined. Create a well in the center of the dry ingredients and pour the purified beet mixture in the middle. Mix until the wet and dry ingredients are fully combined. Add the beaten eggs and mix well.
  4. Pour the batter into the prepared baking pan. Bake for 20-25 minutes, until baked through. Cool and then chill before applying the icing.
For the White Icing
  1. Using an electric mixer with a whisk attachment, cream the shortening with the honey. Add the salt and almond extract. Scrape the sides down and mix until fully combined. Slowly pour the melted coconut oil in as you whisk until smooth.
  2. Transfer the icing to a piping bag and apply to the brownies in a zigzag pattern. Enjoy!
Calories: 238     Fat: 14 g     Carbohydrates: 28 g     Sugar: 14 g     Sodium: 113 mg     Fiber: 0 g     Protein: 2 g