Sleepy Sips: Deliciously Healthy Hot Chocolate
There are some things that give us joy and that includes a hot cup of hot chocolate on a cold Winter day. Picture this: you’ve done dinner, the kids are in bed (if you have kids), and you can now get some downtime watching TV or reading on the couch with a blanket wrapped around you because it’s -15 degrees Celsius outside. All you need is a hot beverage which can be a cup of hot water, hot herbal tea or a delicious hot chocolate. Caffeinated beverages aren’t the best before sleep especially if you are someone who has a hard time going to sleep, difficulty staying asleep, feel like you are vibrating at a high stress level these days or feeling wired but tired throughout the day. This is because caffeine blocks adenosine receptors in our brain creating that feeling of alertness. Further, your hypothalamus-pituitary-adrenal (HPA) axis may be upregulated because of all the stress leading to increased cortisol levels in the evening which may disrupt your sleep.
What you need to do to help improve sleep? More tips can be found here.
Having an evening routine that relaxes you and helps you unwind from the stressful day is best for lowering the cortisol level as it should naturally do in the evenings since cortisol has a diurnal curve – it is highest on waking and lowest in the evening around 10am.
Sometimes, extra aid can be used such as herbs known as adaptogens. Adaptogens modulate the HPA axis and increase or decrease free cortisol levels. Using adaptogens that lower cortisol in the evenings can be great for sleep. These include herbs like holy basil and ashwagandha.
Avoiding sugary foods and drinks in the evening can also help with a good night’s sleep as it reduces insulin surges and subsequent blood sugar drops which can affect one’s ability to stay asleep.
While many hot chocolate powders contain increased sugar, here’s a simple and quick hot chocolate recipe that will satisfy your cravings and enable you to hopefully have a good night’s sleep.
SOME HEALTH FACTS ON THE INGREDIENTS:
Cacao: This is raw cocoa powder that contains minerals such as magnesium, iron, and calcium, potassium and has fibre, no sugar and can be considered a healthy fat.
Ashwagandha: An ayurvedic herb that helps to lower cortisol levels and research has shown that it may even help to increase testosterone levels in men. It is a nightshade so if you react to nightshades (eggplant, potato, bell peppers, and tomatoes), you may want to switch the ashwagandha for holy basil powder (Organic Traditions should have one too) which also lowers cortisol.
Stevia: This is a 0 Calorie sweetener because it doesn’t get digested and so will not raise insulin levels. It provides some sweetness since ashwagandha can be quite bitter otherwise. Since it is significantly sweeter than regular sugar, you only need a very little amount and that is why you will notice the scoops many stevia containers come with are very tiny.
Deliciously Healthy Hot Chocolate Recipe
INGREDIENTS:
1 tsp unsweetened cocoa or cacao powder
½ tsp Organic Traditions Ashwagandha powder
A splash of vanilla extract
1 scoop or a pinch of stevia (use the scoop inside the container if there is one)
1 cup unsweetened dairy alternative beverage
METHOD:
1. Add the cocoa or cacao powder and ashwagandha powder to your favourite cup.
2. Add the splash of vanilla extract and stevia.
3. Pour milk into the cup and give it a mix.
4. Warm this for about one minute (time varies based on your microwave and how hot you want it).
5. Give it a mix and enjoy while you are nestled on the couch reading your favourite book.
