Why it's tough to get up in the morning

How come some people spring out of bed in the morning and others hit the alarm over and over before getting up? There are several explanations, explains sleep expert Carl Brazil, M.D., Ph.D.

You may not have slept long enough. Your body wants to get the sleep you need, so if your alarm starts going off too close to when your head hit the pillow, it may be a struggle, Dr. Bazil says.

You may be waking up during your deepest sleep. If you're forced awake during the deepest stage of sleep, you may be groggy, whereas you'll more easily awaken at the end of a 90- minute sleep cycle ( you can get to know more in detail in "Sleep stages" ) sometimes even if total sleep time is less). 

You're waking up at the wrong time. Your body wants to follow a consistent sleep schedule. If you try to shift that timing too much (by trying to wake up a lot earlier than usual). it may be tough to pop out of bed.

You may be an extreme night owl. For the majority of individuals, our body clocks run on roughly the same schedule, where we tend to have more energy in the morning and feel ready for sleep later in the day. But about 15 to 30 percent of people are believed to have either biologically delayed or faster- than - usual- running body clocks ( thought to be the result of our genes). 

You may have sleep apnea or another sleep disorder. If you give yourself adequate time to sleep and have a consistent sleep schedule yet still seem to be struggling a lot to wake up in the morning (or feel particularly drowsy during the day ), it might mean you have sleep apnea or another sleep disorder that's preventing you from getting enough deep sleep each night , Dr. Bazil says

Why do us need snooze

"Your mind is processing complex thoughts, making memories stick, clearing out brain waste and much more." BY SARAH DIGIULIO

From the outside, most people don't look very active during sleep. But what's going on inside is an entirely different story- particularly for our brains.

"It's not just that the brain turns off," explains Carl Bazil, M.D., Ph.D., director of epilepsy and sleep division of the department of neurology at New York- Presbyterian/ Columbia University Irving Medical Center,

In healthy sleep , the brain is cycling through four sleep stages, each distinguished by a unique pattern of brain activity ( learn more about the stages of sleep ), he explains. Neuroscientists and sleep-medicine doctors can measure this brain activity during sleep using a test called an electroencephalogram, or EEG ( a series of electrodes is attached to the scalp to detect and record electrical signals in the brain. According to Dr. Bazil, "Sleep is actually a very active process."

One theory as to why human brains need sleep in the first place is to retain their neuroplasticity- the ability for our brain cells to strengthen important connections and get rid of the less important ones ( the "synaptic homeostasis hypothesis," which is still a very active area of research), explains Spencer Dawson, Ph.D., a postdoctoral fellow in neurology at Northwestern University Feinberg School of Medicine.

During the day, when we're awake and exposed to new information ( whether it's in a classroom, at a party talking to a friend, while playing a sport or just observing the world around us), our brain cells are brewing these new connections, Dawson says.

We require an incredible amount of energy to maintain those new connections - and, at some point, the brain need to downscale these connections, he says. "Sleep seems to be critical for this."

Studies show that if sleep doesn't happen, things, like storing memories, learning new information, honing our deep learning and analytical skills, cleaning out brain "waste" and being able to control our moods and emotions either, doesn't happen or doesn't happen very well. Here's some of what's happening in your brain during sleep.

The brain is encoding memories

Sleep is critical for learning new information, which is something neuroscientists call "memory consolidation", according to Dr.Bazil. Research shows that if you teach something to a group of people in the evening and test them on it the next morning, those who get a good night's sleep do much better at recalling the information than people whose sleep is restricted.

More interesting, research suggests that if you teach something to a group of people in the evening and test them on it 12 hours later , in the morning , after a good night's sleep , they do better than people who learning something in the morning and are tested 12 hours later, in the evening, who have not slept during the day.

It's during the deep stages of sleep when memories appear to get translated from the hippocampus( the part of the brain that holds on to new memories for short-term storage) to the prefrontal cortex. ( where long-term memories are stored), Dawson notes.

"It's clear that you need sleep to learn," Dr.Bazil says. Read: This is why staying up all night to cram for a test doesn't work.

You learn new skills

The brain needs sleep to process new things so it would make sense that the brain also needs sleep to learn new motor skills. That is why if you're learning an action or set of actions (like how to play a musical instrument or a new dance routine), you're more likely to be better at that task after a good night's sleep.

Your brain figures out how to apply new information in different Scenarios

Have you ever been faced with a tough problem or decision and been told to "sleep on it"? There's a scientific explanation for why that works, Dr. Bazil says. "Sleep is when you do complex processing and come to conclusions about complex information."

These types of complex processing skills are essential when it comes to things like learning a new language, coming up with new theories and being able to apply certain principles to new problems.

Your ability to focus is improved

If you've ever stayed up into the wee hours of the morning in order to meet a work deadline or finish a paper, you can probably relate to it being harder to concentrate the more hours you're awake. Indeed, research reveals that if you completely deprive someone of sleep for 36 hours, they will perform poorly on simple attention tasks.

Research also shows that if a healthy individual gets only six hours of sleep per night, performance on attention tests deteriorates over time. By about day eight or 10, concentration is about the same as that of someone who is completely sleep deprived.

"People don't realize they're sleep deprived, but they're just not reacting as quickly," says Dr.Bazil.

Sleep helps maintain executive functioning skills

The frontal cortex is particularly vulnerable to sleep loss, and that part of the brain is critical for executive functioning (which includes decision making and judgment).

Studies show that the longer someone is awake, risk tolerance heightens, Dawson says. "You are going to be more likely to make risky decisions toward the end of the day and into the night - more so than you would during the day."

It makes you less moody, less irritable and less likely to lash out 

Do you think the sleep loss can make you cranky? That effect is thought by neuroscientists to be a result of having your amygdala- the emotional center of the brain - go into overdrive.

In a healthy, well-rested person, the amygdala and the prefrontal cortex work together to keep your emotional state in check. Something happens in our environment ( for example, someone cuts us off on the road or tells us good news), and the amygdala is the part of the brain where our reaction comes from. The prefrontal cortex is on standby to help reign in that response if things get a little too heated.(Think of it as the emotional "brakes," Dawson explains.)

When we're sleep deprived, however activity in the amygdala revs up, while activity in the prefrontal cortex slows down. "It's essentially as if someone cut the brake lines," Dawson says. " So we tend to be more moody , irritable, quick to anger and reactive - and we have a harder time controlling our behavior." 

The brain gets rid of its "waste"

While the brain sleeps, the harmful toxin is cleared out . Although the research behind the brain's purge of neurotoxic waste is still in its infancy, it's exciting , because there are a lot of implications for downstream effects , notes Dawson.

There are certain proteins that seem to accumulate in the brain over the course of the day when someone awake- and those proteins then get cleared out during sleep, Dawson explains. 

One is beta-amyloid, a sticky protein that can form larger clumps of plaque in the brain if enough of it accumulates. These plaques disrupt communication between brain cells and eventually kill them. The presence of these plaques in the brain is also one of the telltale signs of Alzheimer's disease.

Meanwhile, a recent meta-analysis of multiple studies that have examined the link between poor sleep and Alzheimer's disease risk shows that sleep problems do, in fact, pose a measurable risk for the chronic cognitive -impairment disorder.)

Why do children seem to sleep better than adults ?

Do you know that babies and children need more REM sleep to help filter through everything they're learning?

Sleeping like a baby is considered to be the Holy Grail when it comes to snoozing. Everyone wants it -or loves to brag about it, should they manage to get a full night of deep, uninterrupted z's. And while you might be amazed that a baby can sleep through just about anything, from the vacuum running to the dog's barking, this type of sleep plays a big part in developing a child's cognitive abilities.

"Sleep's job is to analyze all the information a child gets in the day," says Rasik Shah, M.D., pediatric sleep medicine specialist at Hassenfeld Children's hospital at NYU Langone Medical Center. "the better sleep quality a child has, the better their memory and cognitive  function."

"Children who struggle to get a good night's sleep can become dysregulated," says Jack Maypole, M.D., associate professor of pediatrics and director of the Comprehensive Care Program at Boston University school of medicine. "If you have ever pulled an all-nighter and then craved (junk food first things in the morning ), it's a similar feeling. Less sleep means you act and feel (off the next day)."

Both children and adults experience an act during sleep called pruning, which is when the brain analyzes information that's been picked up throughout the day, says Dr.Shah. Because so much of their environment is brand new, babies and children need more rapid eye movement (REM) sleep to help filter through everything they're picking up. In fact, babies do not even begin shifting to a non-REM cycle of sleep until they are about 6 months old, due to the overwhelming amount of information they are processing, says Dr. Shah.

As children get older and things become more familiar to them, they need less sleep, they aren't processing brand-new learning in their daily environment, and the skills they're practicing are repeated. As a comparison, Dr, Shah says that children can sleep anywhere from 16 to 18 hours with 50 percent of sleep in REM stage until they 're 6 months old, while adults need only about eight hours and spend only 20-25 percent of sleep in REM.

Believe it or not, children can even learn during sleep, according to the 2011 study published in the journal  Infant and Child Development. The research found that on top of consolidating memories, children pick up and process additional sensory stimuli, such as learning the difference between a stranger's voice and a familiar one, like the voice of their mother or father. This is why, when a stranger (perhaps a babysitter) tries to wake a child up during sleep, they won't wake up- but when Mom or Dad does, the brain registers that it's a familiar voice and responds to it.

If you've ever been around a newborn (particularly during the 12 a.m. to 4 a.m. window), this may be confusing, as newborns seem to specialize in not sleeping. The average infant wakes up every two hours to eat, something that's more important than sleep quality in those first few weeks of life.
Think of infants as the exception to the rule, says Dr. Maypole. "When infants sleep, it's good sleep they're getting, but that's isn't an often occurrence in the beginning of a newborn's life," he says. By a few months of age, blocks of sleep get longer as they learn their days from their nights- and thus act ( and sleep!) accordingly.

11 tricks to get sounder sleep

It's easier than you may think - here, simple ways to make changes throughout the day, so you feel more restful at night.

Most adults need at least seven hours of sleep per night to maintain optimal physical and mental health. Unfortunately, more than one-third of American adults are not meeting this important health standard- and they are suffering the consequences. The reasons for not getting enough shut-eyes vary, though they commonly include demanding or irregular work schedules, consuming too much caffeine, overdoing it on electronics, prioritizing our social life over our sleep needs, going to bed in noisy environments, or having one too many worries on our minds on a regular basis. 

So, there are a number of tricks you can deploy to set yourself up for more and better z's- from the moment you wake up in the morning to the moment you crawl into bed.

1. Seek light sooner

If you're struggling to fall asleep  at a decent hour, seek out bright light early in the morning. Exposure to bright light ( either via the sun or a therapeutic light box) has been found to induce sleepiness at earlier hours of the evening for folks who struggle to settle into slumber before midnight.

2. Get moving

"Exercise can improve both the quality and quantity of sleep by reducing stress and anxiety and increasing total sleep time and quality of sleep," says Rebecca Lee, R.N., founder of the website Remedies For Me. " Aim for 30 minutes of exercise that speed up your heart rate, four to five times a week," She recommends ( Think brisk walking, jogging, biking, hill-climbing, swimming or dancing).

3. Give Yourself a Caffeine Curfew

"Caffeine can adversely affect your sleep , even if consumed six hours before bedtime," says Lee.

Research also shows that caffeine can exacerbate symptoms of anxiety, which can make insomnia worse. To help quiet your mind closer to bedtime, curb your caffeine consumption in the afternoon, if possible. And definitely avoid caffeinated beverages with or after dinner, Lee recommends. 

4. Practice Gratitude

Train your brain to pay attention to the good things in life. Several studies suggest that people who practice gratitude on a regular basis have an easier time falling and staying asleep. Try the Three Good Things exercise: Each day (ideally, before bedtime) write down three good things that happened to you in the past 24 hours. 

Describe in detail who was present, what occurred, what you think caused the events and what role each person ( especially you) played in the experiences. Pay attention to how your sleep and mood improve after a week of this practice.

5. Eat more fruit

Some types of fruit may help combat symptoms of insomnia. A 2011 study found that eating two kiwis before bed for four weeks reduced the amount of time it took 24 participants to fall asleep as well as how many times they awoke during the night.

"Kiwifruit is high in serotonin, a neurotransmitter associated with Rapid Eye Movement [REM] sleep," says Lee. "Kiwis are also rich in folate [vitamin B12]," she adds," which can help reduce insomnia symptoms arising from folate deficiency."

Throw in some pineapples, oranges and bananas- all of which have been found to contain high concentrations of melatonin, a compound known to induce sleep and help regulate 

the sleep/ wake cycle- and you've got yourself the perfect nighttime snack. Some studies also suggest that cherries, which are rich in serotonin, melatonin, and tryptophan (another compound thought to induce sleepiness) help people fall asleep.

6. Power Down

Texting, scrolling through Twitter or watching movies and videos on our smartphones, tablets and computer screens late into the night can interfere with our ability to fall and stay asleep. That's because these devices emit blue light, a range of the visible light spectrum that decreases the body's natural production and secretion of the sleep - inducing hormone melatonin. New research from the journal Sleep found that evening blue- light exposure may disrupt metabolic function as well. 

Scientists from Harvard University  recommend avoiding blue-light- emitting devices up to three hours before bedtime. But if that's not feasible for you , try installing an app that filters blue light from your devices or investing in a pair of blue- light- blocking glasses. Individuals who wore blue- light - filtering lenses one to four hours before bedtime produced more melatonin around bedtime and reported enhanced sleep quality overnight, according to one study spearheaded by ophthalmologist Lisa A.Ostrin, O.D., Ph.D.

7. Supplement Yourself

If you are struggling to feel sleepy at night, Lee recommends taking a melatonin supplement before bedtime. "Melatonin is a hormone produced by the pineal gland in the brain in response to darkness that primes brain-activation  patterns in anticipation of sleep," she explains. Taking three to five milligrams of melatonin, 30 minutes before bedtime, has been shown to help realign the sleep-wake cycles of folks suffering from jet lag or reeling from the effects of shift work as well as improve general insomnia symptoms. " Too much melatonin can actually disrupt your sleep cycle, so it is best to start with the smallest dose - one milligram - and increase as needed.". Remember to check with your doctor about a recommended dose.

The same goes for magnesium  supplementation. Some studies suggest  increasing our consumption of this mineral - whether via leafy greens or via supplement before bedtime - can improve insomnia symptoms in certain populations.
"Research shows that valerian extract also helps cause sedation by increasing levels of a neurotransmitter that regulates sedative brain signals called gamma aminobutyric acid , or GABA," says Lee. The recommended dosage of valerian varies- recent studies have tested ranges of 75 milligrams to 3000 milligrams - so speak with a doctor about what's best for your body.

8. Seek silence

Sleeping in noisy environments prevents us from falling asleep and staying in a state of deep , restorative slumber, says Lee. (Even if we are not fully woken up , studies show that our brains still register and process sound.) She recommends investing in a white- noise machine or going to bed with earplugs to filter out disruptions during your sleep time.

9. Try the 4-6-7 technique

When you are in bed , follow this breathing method to lower your heart rate so that your body can relax, recommends Michael Breus, Ph.D., author of The Power of When. Inhale for four seconds, hold your breath for six seconds, then breath out slowly to a count of seven seconds, he suggests. "We know that this is effective because it helps slows the heart rate, which needs to be at 60 beats per minute (BPM) or below, in order to enter a state of  unconsciousness," explains Dr. Breus. Focusing on the lungs filling with air as part of the mind- body practice helps trigger the body's relaxation response. Other sleep experts recommend a similar technique with a 4-7-8 method of breathing. Why not try both on different nights and see which one you prefer?

10. Treat your senses

"Lavender promotes relaxation be calming the nervous system," Lee explains. She points to several studies demonstrating an improvement in sleep quality and stress reduction among folks exposed to lavender scents. Place a few droplets of the essential oil on your pillow at night, use a lavender-scented bedroom spray or apply lavender body lotion to reap similar benefits.

11. Have a routine

"As children , our parents provide us with bedtime routines such as bubble bath , warm milk and winding down in the evening to help us sleep. Many adults lose touch with those good habits," says Camilo A.Ruiz, D.O., FACOI, medical director at Choice Physicians Sleep Center of South Florida. His advice? Try to reestablish  a nightly wind-down routine , beginning with an hour before bedtime. This can include drinking a warm beverage , doing yoga and listening to soothing music. All of these methods have been found to help cue your body to start preparing for sleep. 

Miso Shiru With Tofu

Ingredients

4 Cups of Dashi (dried fish and kelp stock) or Kombu Dashi (kelp stock)

1/4 Cup of Shiro (white) miso, plus more if necessary

1/2 Cup of drained silken tofu

1 Tablespoon of thinly sliced scallion (preferably light green parts)

2 Tablespoons of dried wakame seaweed, soaked in cold water for 5 minutes, then drained well

Instruction

Bring the dashi to a very gentle simmer in a small pot. Put the miso in a small bowl, spoon in about 1/2 cup of the hot dashi, and stir, breaking up clumps, until very smooth. Pour the mixture back into the pot

Use a spoon to scoop small chunks of the tofu into the pot. Add the scallion and seaweed, stir very gently, and wait just until the tofu is heated through, about 1 minute. Season with more miso to taste (mixing it with a little hot soup before adding it). Ladle the soup into bowls and eat right away.

California Temaki Sushi

Ingredients

1/2 Firm-ripe Hass Avocado

4 Nori seaweed sheets (about 8-1/2 by 7-1/2 inches), halved lengthwise

2 Cups cooked, vinegar short-grain white rice at room temperature

1/4 Pound crunchy cucumber, peeled, seeded, and cut into thin matchsticks

1/4 Pound surimi (mock crab) or fresh lump crabmeat

2 Ounces tobiko (flying-fish roe; optional)

Instruction

Remove the pit of the avocado, and peel off the skin as if you are peeling an egg. cut the avocado into long pieces, and approximately 1/4 inches in thickness.

To make hand roll, hold a piece of nori shiny side down in an open palm. Lightly moisten your other hand with water and grab 1/4 cup of clump rice, compress it slightly to form a rough oval, and add it to one of the short sides of the nori, about 1 inches from the edge. Firmly press the rice with your pointer finger to make a lengthwise divot in the center.

To each, add a slice of avocado, a pinch of the cucumber, a pointer finger size piece of surimi or a tablespoon of crabmeat, and 1 teaspoon of tobiko.

Roll the nori around the filling to form a cone or cylinder and serve.

Mango Sorbet - 1 serving (Dessert)

Ingredients

2 Whole mangoes, peeled and put removed
1/2 Cup fructose
4 Cups ice

Instruction

1. Add all ingredients into the Pitcher and secure lid with cap.

2. Press ON button. Set timer for 1 minute. Run at speed 8 until blended. To prevent mixture from melting, do not over-mix. Serve or place in the freezer

Steamed Mussels in Tomato-Fennel Broth - 6 servings (Dinner)

Ingredients

2 Tablespoon olive oil.
1 Medium white onion, finely chopped.
2 Shallots, minced.
1/2 Medium fennel bulb, trimmed and thinly sliced.
1 Cup dry white wine.
1 Can (28 ounces) Plum tomatoes. Coarsely chopped, juice reserved.
2 Saffron Threads. Freshly ground black pepper.
3 Pound mussels, scrubbed, debeared, and rinsed.
1/2 Cup chopped fresh flat-leaf parsley.

Instruction

1. Heat the olive oil in a large soup pot over medium heat. Add the onion, shallots, and fennel and saute until softened, 10 to 15 minutes

2. Ad the wine and tomatoes and their juice, bring to a boil, then lower the heat and simmer, partially covered, for 15 minutes. Add the saffron and pepper to taste and simmer an additional 10 minutes. (The broth can be prepared up to this point and refrigerated for up to 1 week, or frozen for up to 1 month).

3. Return the broth to a boil over high heat. Add the mussels parsley, cover reduce the heat to medium, and let the mussels steam until they open, about 5 minutes. (Discard any that do not open.)

4. Spoon the mussels and broth into large soup bowls and serve at once.

Red Wine & Oregano Beep Kabobs - 4 servings (Dinner)

Ingredients

1/4 Cup dry red wine
1/4 Cup finely chopped fresh parsley
2 Tablespoons Worcestershire sauce
1 Tablespoon reduced-sodium soy sauce
1 Teaspoon dried oregano
3 Clove garlic, minced
1/2 Teaspoon salt (optional)
1/2 Teaspoon black pepper
3/4 Pound boneless beef top sirloin steak, cut into 16 (1-inch) pieces
16 Whole mushrooms (about 8 ounces total)
1 Medium red onion, cut in eighths and layers separated

Instruction

1. Combine wine, parsley, Worcestershire sauce, soy sauce, oregano, garlic, salt, if desired, and pepper in small bowl; stir until well blended. Place steak, mushrooms and onion in large resealable food storage bag. Add wine mixture; toss. Seal and marinate into the refrigerator 1 hour, turning frequently.

2. Soak four (12-inch) or eight (6-inch) bamboo skewers in water for 20 minutes to prevent burning.

3. Preheat broiler. Alternate beef, mushrooms and two layers of onion on skewers.

4. Coat broiler rack with nonstick cooking spray. Arrange skewers on broiler rack; brush with marinade. Broil 4 to 6 inches from heat source 8 to 10 minutes, turning occasionally.

Texas-Style Barbecued Brisket - 12 servings (Dinner)

Ingredients

3 Tablespoons Worcestershire sauce
2 Cloves garlic, minced
1 Tablespoon chili powder
1 Teaspoon celery salt
1 Teaspoon black pepper
1 Teaspoon liquid smoke
1 Beef brisket (3 to 4 pounds), trimmed
2 bay leaves
Barbecue Sauce (Recipe below)

Instruction For Slow Cook

1. Combine Worcestershire sauce, garlic, chili powder, celery salt, pepper and liquid smoke in small bowl. Spread mixture on all sides of beef. Place beef in large resealable food storage bag; seal bag. Refrigerate 24 hours.

2. Place beef, marinade and bay leaves in slow cooker, cutting meat in half to fit, if necessary. Cover; cook on LOW 7 hours. Meanwhile, prepare Barbecue Sauce.

3. Remove beef from slow cooker and pour juices into 2-cup measure; let stand 5 minutes. Skim fat from juices Remove and discard bay leaves. Stir 1 cup juices into Barbecue Sauce. Discard remaining juices.

4. Return beef and sauce mixture to slow cooker. Cover; cook on LOW 1 hour or until meat is fork-tender. Remove beef to cutting board. Cut across grain into 1/4 inch thick slices. Serve with Barbecue Sauce.

Recipe for Barbecue Sauce

2 Tablespoons vegetable oil

1 Onion, chopped

2 Cloves garlic, minced

1 Cup ketchup

1/2 Cup molasses

1/4 Cup cider vinegar

2 Teaspoons chili powder

1/2 Teaspoon dry mustard

Instruction

1. Heat oil in medium saucepan over medium heat. Add onion and garlic; cook and stir until onion is tender.

2. Add remaining ingredients. Simmer over medium heat 5 minutes.

Garlic Bread and Salmon Salad - 4 servings (Lunch or Dinner)

Ingredients

2 Slices day-old light whole wheat bread
1 Clove garlic, cut in half
7-1/2 Ounces canned, pouch or cooked salmon, flaked
1/2 Cup chopped green onions, green parts only
1 Cup cherry or grape tomatoes, halved
1 Teaspoon olive oil
5 Teaspoons white wine vinegar
1 Tablespoon tomato juice
1/4 Teaspoon salt
1/4 Teaspoon black pepper
2 Tablespoons minced fresh basil

Instruction

1. Preheat broiler. Set rack 3 to 4 inches from heat. Rub one side of each bread slice with garlic. Discard garlic. Set bread, garlic slide up, on broiler rack. Broil 20 to 30 seconds or until lightly browned; watch carefully and remove when done to avoid burning.

2. Set bread aside. When cool enough to handle, cut into 1-inch pieces.

3. Combine salmon, green onions and tomatoes in large serving bowl. Combine oil vinegar, tomato juice, salt and pepper in cup. Pour over salmon mixture. Add garlic bread cubes and toss again. Sprinkle with basil.

Sunset Berry - 2 servings (Drink)

Ingredients

1 Cup Strawberries, hulled
1 Orange, peeled
1/2 Lime, peeled

Instruction

Blend together for 5 minutes and serve

Red Orange Juice - 2 servings (Drink)

Ingredients

1 Orange, peeled
1 Apple
1/2 Cup Raspberries
1/2 Cup Strawberries, hulled

Instruction

Blend together for 5 minutes and serve

Immunity Boost Juice - 3 servings (Drink)

Ingredients

1 grapefruit, peeled
2 oranges, peeled
1/2 cup blackberries
Juice grapefruit, oranges and blackberries.

Instruction

Blend together for 5 minutes and it should be ready to serve

Ruby grapefruit lime granita - 6 serving (Dessert)

Ingredients

3 cups pink or ruby red grapefruit juice
1 cup boiling water
1/2 cup superfine sugar
1 tablespoon grated lime zest
2 tablespoons Campari
Fresh mint leaves

Instruction

1. Whisk grapefruit juice, water sugar, and lime zest in large bowl until sugar dissolves. Pour mixture into 9 x 13 inches baking dish. Cover and freeze until partially frozen, about 2 hours. Remove from freezer and stir with fork, breaking up ice crystals. Cover pan again and return to freezer. Continue to freeze, stirring mixture with fork for 30 minutes, until completely icy about 3 hours longer.

2. Scoop granita loosely into airtight container and store in freezer up to 1 month. To serve, scoop into glasses. Drizzle each serving with 1 teaspoon Campari and garnish with mint leaves

Steamed mussels with oven frites - 4 serving (Dinner)

Ingredients

3 baking potatoes (about 1/2 pound each), each cut lengthwise 12 wedges

3 teaspoons olive oil

1/2 teaspoon salt

1/8 teaspoon black pepper

1 small onion, chopped

3 garlic cloves, minced

2 teaspoons curry powder

2 large tomatoes, chopped

1/2 cup dry white wine

2 pounds mussels, scrubbed and debearded

3/4 cup light coconut milk

1/4 cup chopped fresh cilantro

Lime wedges

Instruction

1. Preheat oven to 425 degree Fahrenheit. Spray large rimmed baking pan with nonstick spray

2. Place potatoes in baking pan; drizzle with 2 teaspoons oil, sprinkle with 1/4 teaspoon salt, and pepper and toss to coat. Arrange in single layer on pan with cut sides down. Bake until browned on bottom, 25 minutes. Turn potatoes onto opposite cut side and bake until browned, 15 minutes longer

3. Meanwhile, heat remaining 1 teaspoon oil in large deep nonstick skillet over medium heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and curry powder; cook, stirring constantly, until fragrant, 30 second Add tomatoes, wine, and remaining 1/4 teaspoon salt.

4. Increase heat to medium high; bring to boil. Add mussels. Cook, covered, until mussels open, about 4 minutes. Discard any mussels that do not open. With slotted spoon, divide mussels among 4 bowls. Add coconut milk to skillet; simmer 1 minutes. Stir in cilantro. Ladle sauce evenly over mussels. Serve with potatoes and lime wedges.  

Double chocolate chiffon cake - 16 serving (Dessert)

Ingredient

3 ounces bittersweet chocolate, chopped
1/2 cup Dutch process cocoa powder
1 cup boiling water
2 cups all-purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1-1/2 cups granulated sugar
4 large eggs, separated
1/3 cup canola oil
3 large egg whites
1/2 teaspoon cream of tartar
1 tablespoon confectioners's sugar

Instruction

1. Preheat oven to 325 degree Fahrenheit. Combine chocolate and cocoa in medium bowl; pour in boiling water and let it sits for 5 minutes. Whisk until chocolate is melted and smooth then let the chocolate cools down.

2. Whisk together flour, baking powder, salt, and 1 cup of granulated sugar in a large bowl. Add egg yolks and oil to cooled cocoa mixture and whisk until blended. Stir cocoa mixture into flour mixture.

3. Combine the 7 egg whites and cream of tartar in another large bowl. Beat with electric mixer on medium-high speed until soft peaks form. With mixer on high speed, very gradually add remaining 1/2 cup granulated sugar, beating until stiff peaks form.

4. Stir one-fourth of egg white-mixture into chocolate batter. Pour batter over whites remaining bowl and gently fold together with rubber spatula, folding just until no white streaks remain Pour batter into ungreased 10-inch tube pan with removable bottom; level top. Bake until cake spring back when pressed lightly, about 1 hour 5 minutes. Let cake cool upside down by fitting tube over neck of wine bottle or by resting pan on 4 upturned glasses.

5. Run a long thin knife around inside and outside edges of pan; remove cake. Dust with confectioners' sugar just before serving. Cut into 16 slices.

Three mushroom barley soup - 6 servings (Breakfast)

Ingredients

4 teaspoons olive oil

2 carrots, chopped

1 onion, chopped

1/2 teaspoon dried thyme

1/2 pound white button mushrooms, sliced

1/2 pound shiitake mushrooms, stems discarded, caps sliced

1/2 pound oyster mushrooms, sliced

3 garlic cloves, minced

6 cups reduced-sodium chicken broth

1/2 cup quick-cooking barley

1/4 teaspoon salt

1/4 teaspoon black pepper

Instruction

1. Heat oil in Dutch oven over medium-high heat. Add carrots, onion, and thyme; cook, stirring occasionally, until vegetables begin to soften, 2-3 minutes. Stir in bottom, shiitake, and oyster mushrooms and garlic; cook, stirring occasionally, until mushrooms are lightly browned, about 15 minutes

2. Add broth and bring to boil. Reduce heat to medium, cover, and simmer 15 minutes. Stir in barley, salt, and pepper; continue to cook, covered, until barley is tender, 18-20 minutes

Meatball sandwiches with sun-dried tomato sauce - 4 serving (Lunch)

Ingredient

1 cup sun-dried tomatoes (not oil-packed)
1 cup fat-free marinara sauce
2/3 cup low-sodium chicken broth
1 pound ground skinless turkey breast
1/3 up plain dried bread crumbs
1/3 cup grated Parmesan cheese
1 large egg white
1/4 teaspoon black pepper
1/2 cup chopped fresh basil
4 (2-ounce) whole wheat hero rolls, toasted
1/2 cup shredded part-skim mozzarella cheese

Instruction

1. Combine sun-dried tomatoes and enough boiling water to cover in medium bowl. Let stand until softened, about 10 minutes; drain

2. Put sun-dried tomatoes, marinara sauce, and broth in blender and puree

3. Stir together turkey, bread crumbs, Parmesan, egg white, and pepper in large bowl; shape into 20 meatballs

4. Spray large nonstick skillet with nonstick spray and set over medium heat. Add meatballs and cook, turning occasionally, until browned, about 4 minutes. Add sun-dried tomato mixture and bring to boil. Reduce heat and simmer, covered, until meatballs are cooked through, 8-10 minutes. Stir in basil

5. Fill rolls evenly with meatballs and sauce; sprinkle evenly with mozzarella.