This week we'll explore autumnal walnuts and why the best chocolate truffles are made from chickpeas. We'll also delve into a book about sports, life, and community, as well as an unexpected tip for better sleep.

Eat Colorfully

Seasonal Ingredient Spotlight: WALNUTS

As we near mid-October, this is the perfect time to enjoy one of fall’s greatest gifts: walnuts. These powerful nuts contain protein, healthy fats, and minerals like magnesium. They're also an excellent source of omegas; in fact, they have more omega-3s than any other tree nut.

What can you do with walnuts? The options are endless! Here are some ways you can enjoy them:

• Munch on them as a snack, using this Maple Rosemary Cayenne Roasted Nuts recipe.
• Add them to salads, like this Vegan Brussels Sprouts Waldorf Salad.
• Use them to add crunch and nutrition to a cozy main course, like this Vegan Wild Rice Stuffed Delicata Squash.
• Add them to granola, like this easy Banana Bread Granola.
• Bake them into desserts, like these nourishing Chai-Spiced Pear Crumble Bars, which have an oat and walnut crust.

Try This Week: CHICKPEA TRUFFLES

In last week's newsletter, we chatted about a very surprising dessert ingredient: chickpeas. This week, I'm excited to share with you my all-time favorite post-workout treat. I've been making "truffles" from chickpeas for the past few years and I can't wait for you to try them.

Why make bean-based truffles? Chickpeas provide structure to these cute bites, thereby negating the need for heavier ingredients. They're also high in protein and fiber, meaning they actually feel satisfying. Since chickpeas have a neutral color and very little taste, they disappear completely under the chocolate.

These Chocolate Chickpea Protein Truffles have become a weekly go-to for me at home. They're easy to make and they have more protein and less fat than other protein ball recipes you'll see online. They keep well in the fridge too, so you can make a batch today and have healthy snacks all week long.

Live Colorfully

A Book to Explore: FREDRIK BACKMAN, US AGAINST YOU

I just finished reading a really good, thoughtful book that I wanted to share with you: Fredrik Backman's "Us Against You". This is actually the sequel to "Beartown", so make sure you read them in order if you want to check them out. I haven't yet read the third in the series, "The Winners", but I'm on our library's hold list for it.

The first two books in the series tell the story of a small, rural town in northern Sweden and how their hockey club defines life there. Although the start of the series feels more sport-focused, it becomes a much more nuanced story about rural life, interpersonal relationships, gender roles, and inner strength.

Be forewarned that these are not light reads; they deal with some emotionally difficult topics. That said, they also explore the resilience of people, our relationships, and our community during challenging times.

If you need other ideas, remember that you can always browse my favorite book list here.

Self-Care Pick: ELECTROLYTES FOR BETTER SLEEP?!?

I'm excited to spill my surprising tip for better sleep: electrolytes. The difference for me has been enormous.

Sound weird? I get it. Electrolytes are known for enhancing hydration, boosting energy, improving athletic performance, and fostering overall wellness. But for me (and maybe for you too), they can also help improve sleep for a very specific but important reason.

When we drink water, electrolytes help to transport the water into our cells; that's where it's needed for proper hydration. But in the absence of electrolytes (presumably from dietary sources, but supplements can help too), that water can pass through our digestive system without effectively entering the cells. That means it's possible to be (a) dehydrated at a cellular level, even though you've consumed enough water, and (b) peeing with annoying frequency! The latter point is where the sleep issue comes in.

If you're peeing at night, especially if it's more than once, it could be a sign that you might not have enough electrolytes. It's something I've struggled with for most of my adult life; I'd pee a few times at night, then feel dehydrated (and tired) the next morning. No more! Adding electrolytes to my routine has completely fixed it for me. In addition to feeling more hydrated, the other benefit is that I'm sleeping better.

About a year and a half ago, I started using Buoy's hydration drops. Buoy comes in a small, travel-friendly bottle and contains 87 different minerals with no sugar, no sweeteners, and no stabilizers. It's made from a mineral-rich sea salt from a specific region in southern France. I just add a little squirt to my water, matcha, etc, numerous times a day.

Want to try Buoy? I've had such great results that I asked them to create a discount for me to share with you. You can save 20% on your order if you shop through this link; the discount should automatically be applied. You can also type in the code LEE71702 at check-out. Look for the "Hydration Drops" in the dark blue bottle.

As always, please remember that this information is coming from my own experience rather than a medical background. Although I'm a research scientist and love experimenting with my own wellness routine, I'm definitely not a doctor.

Thanks for joining me for this issue of Eat Colorfully, Live Colorfully! I'd love to hear from you, so please feel free to reply with questions, thoughts, or requests. If you missed a previous issue, you can view all my newsletters here. Have a great week!