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Sweet and Sour Chicken Recipe

  Crispy, tangy, and just the right amount of sweet—this sweet and sour chicken is a family favorite that’s easy to make at home. Ingredients For the Sauce: 1 cup pineapple juice ½ cup distilled white vinegar ½ cup sugar 3 tablespoons ketchup 2 tablespoons soy sauce ¼ teaspoon crushed red pepper flakes 1½ tablespoons cornstarch For the Chicken: ½ cup all-purpose flour ½ cup cornstarch 1 teaspoon baking powder ¼ teaspoon baking soda 1 heaping teaspoon salt ¼ teaspoon freshly ground black pepper ⅔ cup water 1½ tablespoons vegetable oil (plus more for cooking) 1 pound chicken tenderloins or boneless, skinless chicken breasts, trimmed and cut into 1-inch (2.5 cm) chunks For Finishing the Dish: 1 tablespoon vegetable oil 2 red bell peppers, cut into 1-inch (2.5 cm) pieces 1 small red onion, cut into 1-inch (2.5 cm) chunks Instructions Make the Sauce: In a medium saucepan over medium heat, whisk together pineapple juice, vinegar, sugar, ketchup, soy sauce, and red pepper flakes. Bring to...
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Sleep Better: Expert Tips for a Restful Night




World Sleep Day, observed on March 15, is a reminder of the critical role sleep plays in our overall health and well-being. As we navigate busy lives, it’s essential to prioritize quality sleep. Here are evidence-based tips from experts to help you catch those much-needed ZZZs:

1. Increase Bright Light Exposure During the Day

  • Why? Your circadian rhythm relies on natural sunlight or bright light during the day to stay healthy.
  • Benefits:
    • Improves daytime energy.
    • Enhances nighttime sleep quality and duration.
  • Action Steps:
    • Get daily sunlight exposure.
    • Consider using artificial bright light devices.

2. Reduce Blue Light Exposure in the Evening

  • Why? Nighttime light exposure disrupts your circadian rhythm.
  • Benefits:
    • Helps your body produce melatonin (the sleep hormone).
    • Promotes relaxation and deep sleep.
  • Action Steps:
    • Wear blue light-blocking glasses.
    • Use apps to reduce blue light on screens.
    • Create a dark, cool sleep environment.

3. Maintain a Consistent Sleep Schedule

  • Why? Regular sleep patterns support your circadian rhythm.
  • Benefits:
    • Improves sleep quality and duration.
    • Enhances overall health.
  • Action Steps:
    • Go to bed and wake up at the same time daily.
    • Avoid drastic changes on weekends.

4. Limit Caffeine and Screen Time

  • Why? Caffeine disrupts sleep, and screens emit blue light.
  • Benefits:
    • Better sleep quality.
    • Faster time to fall asleep.
  • Action Steps:
    • Cut off caffeine by mid-afternoon.
    • Avoid screens an hour before bedtime.

5. Create a Comfortable Sleep Environment

  • Why? Your surroundings impact sleep quality.
  • Benefits:
    • Enhances comfort and relaxation.
    • Supports uninterrupted sleep.
  • Action Steps:
    • Keep the bedroom dark and cool.
    • Remove distractions like TVs and pets.

Remember, prioritizing sleep isn’t a luxury—it’s a necessity for overall health. Implement these tips to wake up refreshed and ready to tackle each day.

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