Posted in Weight loss Tips

Foods That Will Finally Help You Sleep Better

Do you have trouble falling asleep? Or do you wake up often during the night? You are not alone: More than 60% of adults also suffer from sleeping problems. Tossing back and forth in bed is not only frustrating, but sleep loss can also lead to increased stress and thereby to health problems. Adequate sleep, a balanced diet and regular exercise are very important for a healthy lifestyle. Are you training for a marathon? You are guaranteed to perform better with a good night’s sleep.

Before turning to pills to help you sleep, you should give the following seven foods a chance. When eaten in the evening, they can help you fall asleep easier and ensure a night of deep, restful slumber.
1. Bananas
You can’t sleep? Then eat a banana. Its high potassium content can also help with calf cramps during the night. Plus, the fruit is packed with magnesium which is important for muscle relaxation and thus deeper sleep. Try drinking a glass of homemade banana milk before bedtime. The milk contains casein, a slow-release protein, which is also known as the “night-time protein” because it provides your body with protein for hours and prevents muscle loss while you sleep.


2. Herbal tea
You have probably heard that herbal tea is supposed to help you sleep. But what kinds are best for making you sleepy? Chamomile tea has long been used to treat sleeping disorders. Researchers believe that its soothing effect is probably due to the flavonoid apigenin, a secondary metabolite. Lavender, valerian and mint teas are also known to relax the body.
But don’t drink black tea or green tea right before bed because they are stimulants and will keep you awake.


3. Pumpkin seeds
The next time you make pumpkin wedges, don’t throw away the seeds. Just roast them in a pan (without oil) for the perfect snack. You can improve the quality of your sleep by simply munching on a few pumpkin seeds while you watch TV in the evening. 50 g of pumpkin seeds contain about 200 mg of magnesium, which is almost enough to satisfy your entire daily requirement. This mineral helps your muscles relax – an important factor for getting some quality shuteye.


4. Salmon
How about having pesto salmon and vegetables for dinner? Studies have shown that the omega-3 fatty acids in fish can reduce stress and thus help you relax. Salmon also contains vitamin B6, which boosts the production of the sleep hormone melatonin.


5. Cherries
It may come as a surprise, but cherries make for good bedtime treats. Drinking 1 glass (250ml/ 16oz) of cherry juice before bed can increase the melatonin levels in your blood. This then improves the quality of your sleep. The hormone melatonin regulates your sleep-wake cycle (circadian rhythm).
Fresh cherries can also have this effect. If the seasonal fruit is not available, then just snack on some dried cherries between meals.


6. (Sweet) potatoes
Potatoes and sweet potatoes are not only valuable sources of complex carbohydrates, but they are also rich in potassium. This mineral can help you relax in the evening, thus improving the quality of your sleep. Plus, there’s nothing better than homemade fries: Wash and dry the potatoes thoroughly. Then cut them into wedges, toss them in olive oil and spices and bake them in the oven for at least 30 minutes.


7. Cocoa
A cup of cocoa before bed can work wonders, especially on cold fall and winter days. It not only warms you from inside, but it also makes you sleepy. Why? Because of the tryptophan found in unsweetened cocoa powder. You can heighten the effect of the cocoa by adding a little almond milk, which also contains tryptophan. This essential amino acid helps stabilize the body’s serotonin levels. A shortage of serotonin, on the other hand, can lead to sleep disorders.

Posted in Weight loss Tips

11 Foods that Beautify your skin

When you’re eating healthy foods, you feel better. People who don’t pay attention to their diet and fitness don’t understand it, but it’s true. You have more energy, you feel stronger, and yes, you look better too.

Research has shown that your diet can have a direct impact on your skin. It affects hormone levels so when you’re eating right, you have fewer acne breakouts. Eating the right foods can lower inflammation, and that has a direct impact on how your skin ages. Eating well is just as important as buying the right moisturizer and cleaning your face every day.
1. Water
It’s always the first thing on every “good-for-you” list. When it comes to your skin, drinking plenty of water means your skin looks plumper and wrinkles fade.
Not only does water hydrate you, it also replaces other things that are bad for you, like drinks that contain sugar.

When your blood sugar level is high, the sugar attaches to the proteins in collagen. This makes the skin sag so drink up! 
2. Yogurt
Greek yogurt is high in protein, and protein makes your skin firmer and gets rid of fine lines.
3. Pomegranate
Antioxidant is the magic word in skin care. They fight lines and deliver moisture. Pomegranates are loaded with antioxidant polyphenols. They fight free radicals and regulate blood flow, giving your skin that glow we all want. If you can’t find the fresh fruit, drink a glass of organic 100% pomegranate juice a day. Just read the label to be sure the juice has no added sugars.
4. Kidney Beans
You probably don’t associate beans with good skin, but the zinc in kidney beans fights acne. Eating a small portion of zinc-rich food like kidney beans each day will help keep you blemish free.
5. Sunflower Seeds
Sunflower seeds are high in Vitamin E, which protects your skin from the harmful effects of the sun.
6. Oatmeal
Eating a bowl of steel cut oatmeal for breakfast is a great way to keep your blood sugar level stable. The higher your blood sugar levels are, the more harmful hormones your body makes, and these can give you more wrinkles.
7. Green Tea
If you struggle with redness, then green tea is an easy answer. It is very high in an antioxidant called EGCG which fights inflammation. All it takes is one cup a day to make a real difference.
8. Peppers and Carrots
Actually, all yellow or orange vegetables have high levels of carotenoids. These are antioxidants that lower the skin’s sensitivity to the sun, and that means fewer crow’s feet.
9. Chocolate
Always a favorite on any good-for-you list, dark chocolate that’s at least 70% cacao is great for hydrating skin and making it firmer. It also contains flavanols, which are another powerful antioxidant.
10. Almond Milk
If you want to cut inflammation, replace dairy with this yummy non-dairy milk in your coffee and recipes.
11. Coffee
And speaking of coffee, I stick to one cup a day but always make sure it’s SlimROAST!

Posted in Weight loss Tips

Are you Eating Enough

Losing weight and saving money aren’t all that different. While the latter requires spending less, the former requires consuming fewer calories. But what some people don’t realize is that cutting too many calories can actually stall weight loss, says Lisa Young, PhD, RD, a nutritionist and adjunct professor of nutrition at New York University. 
“Restricting calories too much almost always backfires,” Young cautions. And that’s because the body actually needs calories to burn calories. It’s a lot like when you want to light a fire. You need to throw kindling in the fireplace to ignite it, she says. 

Think of food as your body’s kindling; it sparks your metabolism, making weight loss possible. When you’re eating enough, the body first uses food for fuel, then turns to the fat it’s been holding onto for energy, Young says. But restrict calories too severely, and your body goes into “starvation mode,” and starts to break down lean muscle tissue to reserve its energy stores. Ultimately, this can slow metabolism, making it tougher to lose weight.

Plus, it’s tough to stick to a super low-calorie diet. Not eating enough for breakfast, for example, will leave you famished, making it harder to skip that cinnamon bun in your morning meeting or lead you to overeat at lunch.

While calorie may differ based on activity level, goals, and gender, most women should consume at least 1,200 to 1,500 calories daily, according to the National Institutes of Health. Once you dip below that number, it becomes difficult for the body to perform basic biological functions that keep us healthy.

Posted in Weight loss Tips

6 Habits for a better Night Sleep & Helps Weight Loss 

Check this out 6 habits people should try and do before bed that can help assist weightloss quite a interesting read!!
Get you Dairy On

A glass of milk, cup of Greek yogurt, or even a protein smoothie before bed can do more than fight the pre-bedtime belly growls. They also help you build more muscle while you sleep. That’s because dairy is chock-full of casein, a slow-to-digest form of protein that keeps exercisers’ muscles fueled with amino acids, so they can build lean mass all night long, according to research published in Medicine and Science in Sports and Exercise. Just a refresher: Building muscle is the No. 1 way to increase your metabolic rate and burn more calories every damn day.

Turn down the temperature 

Fine-tuning the thermostat a couple of hours before bed can make drifting off to dreamland (and actually staying in it) way easier. “We need our body temperature to drop in order to sleep through the night,” says Rebecca Scott, Ph.D., research assistant professor of neurology at the NYU Langone Comprehensive Epilepsy Center—Sleep Center.

Plus, research published in Diabetes shows that when people sleep in rooms set to 66.2 degrees, they convert some of their calorie-storing white fat into calorie-burning brown fat. Why? Because brown fat’s in charge of heating your body, says board-certified family and bariatric physician Spencer Nadolsky, a doctor of osteopathic medicine.

Schedule in Solo Time 

“Winding down before bed can seem like a waste of time when most of us are rushing to get everything done right up until we get in bed,” says Scott. But it’s actually better to take the 30 minutes before hitting the hay for yourself—even if that means going to sleep a little later, she says.

Do a relaxing activity that you truly enjoy, like reading. This helps protect your sleep and energy

Set some Mood Lighting 

Even without a bedtime gadget habit, bright lights coming through your bedroom windows can cut down on your body’s production of sleepy-time melatonin, interfering with sleep quality.

Research was done at Oxford uni women who slept in the darkest rooms were 21 percent less likely to be obese than women who slept in the lightest rooms. But if you want to get the biggest benefit from “lights out,” you need to dim your indoor lights along with the setting sun. Think about it: If you spend your evening hours in a brightly lit living room, you’re missing out on a ton of melatonin that boosts your sleep, he says.

Do some bedtime Yoga 

While intense exercise scheduled too close to bed can backfire by energizing you, performing some light stretching or yoga before (or even in) bed helps the body relax, says Nadolsky.

For even more relaxation, incorporate deep, diaphragmatic breathing into your moves. Here’s how to do that: Breathe in through your nose and out through your mouth, focusing on taking slow, complete breaths that raise and lower your belly, rather than your chest. Doing so activates your “rest and digest” parasympathetic nervous system to reduce tension and help you fall asleep, he says.

Avoid the night caps 

It might help you drift off (errr, pass out?), but it won’t help you stay that way. “Alcohol consumed too close to bedtime can interfere with sleep quality in the second part of the night,” says Scott. That’s becuase metabolizing the sugar in alcoholic beverages doesn’t let your body actually rest, he says. That results in longer light sleep stages, decreased dream sleep, and more fragmented dream sleep. In one 2015 University of Melbourne study, researchers said that the disruptions in a sleeping brain’s wave patterns after a night of drinking are similar to those induced by mild electric shocks. Sounds like fun, right?

Posted in Weight loss Tips

Why Drink Warm Lemon Water???

🍋The health promoting benefits of lemons are powerful. For centuries, it has been known that lemons contain powerful antibacterial, antiviral and immune boosting components. We know that lemons are a great digestive aid and liver cleanser. 
🍋Lemons contain citric acid, magnesium, bioflavonoids, vitamin C, pectin, calcium and limonene, which supercharge our immunity so that the body can fight infection.
🍋Lemons are considered one of the most alkalizing foods you can eat. This may seem untrue as they are acidic on their own. However, in the body, lemons are alkaline; the citric acid does not create acidity once it has been metabolized. The minerals in lemons are actually what helps to alkalize the blood. Most people are too acidic (from eating too much sugar and grains), and drinking warm lemon water helps reduce overall acidity, drawing uric acid from the joints.

 

Benefits that you can enjoy:
1. Improves your digestion:
Lemon juice helps your body improve digestion and stimulates bile production. Lemon juice can even be an aid for heartburn and indigestion.
2. Boosts your energy for the day:
Even just the scent of lemon juice has been shown to improve your mood and energy levels, and reduce anxiety. Plus the detoxifying effect and alkalizing effect of fresh organic lemon juice can improve your energy through the removal of toxins from your body.
3. Helps you to lose fat:
Since lemon juice helps to improve your digestive system, aids in removal of toxins, and increases your energy levels, this all combines together to help you to lose body fat as well through improving your hormonal balance… Yet another reason to add warm lemon water to your daily morning routine! 
🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋🍋

Posted in Weight loss Tips

Top Fat Burning Foods

When you want to lose body fat you need to cut down on foods you know will add to the size of your gut rather than shrink it – so you eliminate alcohol, takeaways and sugar-packed snacks. But which foods should you be eating more of in order to shift belly fat faster? And why do certain foods help your body burn off its fat stores rather than add to them? All will be explained with our list of the very best fat-burning foods, so fill up your shopping basket and start eating smarter.
1. Onions contain chromium, an element that helps your body regulate blood-sugar levels so you don’t suffer energy slumps and reach for fattening sugary treats to fill the void. They are also high in quercetin, a type of flavonoid that can inhibit inflammation.

2. Spinach contains plenty of the essential mineral manganese for an effective metabolism that helps mobilise fat for energy. It also boasts lots of iron for healthy blood and calcium to repair and strengthen bone tissue. Unlike lots of other veg, we actually recommend boiling or steaming spinach because it helps free up unwanted acids, allowing them to leach into the water, and it also helps bring out a sweeter taste. Just make sure you boil for no more than a minute.
3. Sourdough bread. All right, carbs from bread might not be the best option to whittle down your beer belly. But if you’re a fiend for the dough – and, frankly, it’s hard to get through a day without encountering bread at some point – this variety is your best bet. It helps improve gut health that will aid digestion and reduce the amount of other foods you eat being stored as fat, and it’s full of air holes so you usually end up consuming less overall.
4. Cinnamon
 can help to blunt 
insulin response in the body, stopping you from storing fat, according to more than one study. Sprinkle it onto your morning coffee or porridge instead of sugar – fresh is best. 
5. Apples
 contain antioxidant polyphenols, which help to prevent your body from storing fat, according to a German study. There’s also evidence that sharper varieties – like the Granny Smith – aid the production of “good” gut bacteria, helping to keep hunger in check. 
6. Sweet potatoes 
are a low-GI food 
that helps you avoid fat-promoting spikes in blood sugar. Use them to make potato wedges: Whack them on a baking tray, drizzle with olive oil and sprinkle with paprika, then cook for 25 minutes (or until they’re crispy). 
7. Grapefruit has been found to lower insulin levels in your body. This decrease prevents your body from storing sugar as fat and helps dampen your appetite.
8. Green tea compounds in the tea-house favourite called catechins help speed up your metabolism. They do this by reducing your levels of the enzyme catechol-O-methyltranferase, which degrades the fat-burning hormone norepinephrine. Too much science? Don’t worry about it: just try to get two or three cups a day. 
9. Yoghurt contains bacteria that may actually help reduce the amount of fat your body absorbs and stores. Go Greek – it has double the protein of other varieties – and swap it into recipes that usually call for sour cream. 
10. Chilli peppers contain capsaicin, which helps protein structures in your body break down fat. Chop and chuck them into your morning eggs. 

Posted in Weight loss Tips

ACHY JOINTS – 5 FOODS FOR THE FIX

Joint pain can affect any part of your body and it can be either acute or chronic. Wrong posture, poor eating habits, unhealthy lifestyle, and aging are reasons for joint pain.
Luckily, there are many things you can do to improve your joint health. Eating the right foods can help reduce pain and promote healthy joints.
5 Foods to Eat at Least Once a Week
🐟Include omega-3 fats

Omega- 3 fats are essential fats your body cannot make on its own and must come from food. You can get them from nuts, plants and wild caught fish. Omega-3 fats prevent inflammation, keep your cholesterol levels normal and crucial for heart health.
🌳Eat cruciferous vegetables

Cruciferous vegetables like cabbage, bok choy, broccoli, cauliflower, brussel sprouts, and kale are anti-inflammatory. Eating more than one serving of vegetables per meal is beneficial.
🌰🥜Nuts and seeds

Nuts and seeds are your joint’s best friends. 

The recommendation for those with joint pain is to eat 1.5 ounces of nuts and seeds everyday. An ounce is about a fistful of nuts. It gives you antioxidants, monounsaturated fats, magnesium, L-arginine and fibre. These components help in lowering inflammation in your body. As if that weren’t enough, nuts can help with weight loss too!
🍓🍇🍒Berries and other fruits

Berries are flavorful, colorful and super healthy. 

Berries like strawberries, blackberries, blueberries are high in antioxidants and anti-inflammatory compounds. These compounds are ideal for improving joint health. Berries are high in polyphenols which are strong inflammation stoppers. Among polyphenols, anthocyanins are notable for their distinct colors. They impart red color in strawberries, purple in grapes and cherries.
🌶Spice up your food

Adding herbs and spices is a sure way to lower inflammation in your body and improve joint health. Watercress, celery, parsley, coriander, ginger, garlic are anti-inflammatory herbs.

Spices like turmeric and ginger are well known pain reducers.

You can add them to soups, and stir fries for an extra dose of anti-inflammatory compounds in your menu.
Besides, healthy lifestyle changes are also crucial for joint health. This includes daily exercise, cutting on alcohol and caffeine, and not smoking.
Remember, mindful eating, lifestyle and healthy habits, can give you healthy joints for life.

Posted in Weight loss Tips

Diet Tips at the weekends!!

You might be one of those people who take a day at the weekend to relax and enjoy an “adult beverage” or two …
BUT, if you are not careful those couple drinks here and there each week can STOP your fat loss or worse – cause you to gain MORE belly fat.
Here are 7 quick tips that will help you lose fat and still enjoy yourself:
1. Limit carbohydrate-rich alcohol sources such as drinks made with fruit juices and beer.
2. Cognac, tequila, rum, scotch, gin, vodka and whiskey are all good choices due to their low carb content.
3. Keep starch based carbs very low (breads, pasta, rice etc). Instead, stick to eating vegetables and protein.
4. Don’t eat fruit with your alcohol. When your liver is busy processing the alcohol fructose that is consumed can remain in circulation leaving it free to react with proteins or fats to form AGEs (advanced glycation end-products) and increase inflammation in the body.
5. Don’t mix alcohol with regular mixers – use diet mixer or soda water instead. Avoid tonic water as it is surprisingly high in sugar.
6. Dramatically reduce your intake of fats. Never consume fatty foods and alcohol together.
7. Eat as much protein as you want. Just make sure to get your protein from lean sources such as low fat cottage cheese, protein powder, chicken, turkey, tuna, or egg whites.

Posted in Weight loss Tips

Do you know what your drinking?

When you’re reaching for what you think is a healthy drink… take a moment!
A single serving of so-called healthy fruit juice has been found to contain the same amount of sugar as three-and-a-half doughnuts or 13 hobnob biscuits.
Exclusive research has revealed that a single 250ml serving of white grape juice contained the same amount of sugar as four Krispy Kreme glazed doughnuts.
Until recently, we thought the ‘bad’ drinks were those such as Coke and Pepsi, while orange juice was an easy way to get one of our ‘five a day’.
But the goalposts have shifted. More and more experts are warning that sugary drinks in any form are largely to blame for expanding waistlines!