Zzzz- Healthy Sleeping

Tired in the morning? Most people when they wake up don’t want to do the optional things that they should do because they are tired from a bad night of sleep.  Want to make sure you get a good healthy night of sleep?

Here’s a list of three healthy sleeping tips that you can do to make sure you are getting a healthy sleep!

1.       1. Maintain a regular bed and wake up time schedule including weekends.

Now yes we all like to sleep in on the weekends, but keeping the same schedule every day is key. It will make sure you maintain focus every day of the week. This way your Mondays aren’t so horrible!

2.      2. Establish a regular, relaxing bedtime routine!

Keeping a regular routine to relax yourself before going to bed will help make sure you are getting a full, uninterrupted night of sleep. Such tips like reading a book, listening to some soothing and relaxing music or even taking a hot bath to keep yourself  stress free.

3.     3.   Finish eating 2-3 hours before your regular bedtime.

Eating or drinking too much may make you less comfortable when getting ready to sleep. Avoid eating a heavy meal close to your bedtime. Also avoid eating spicy foods as they can give you heartburn. This leads to falling asleep more difficult.

Using these tricks you will get a better night sleep as well as make sure you are getting a healthy sleep allowing you to get the best out of your day!

Also reader make sure to check out Steph's post on a healthy chocolate addiction alternative. http://secrets2healthylife.blogspot.ca/2013/03/chocolate-addiction.html

Brandon

Chocolate Addiction

You're probably wondering what this nasty looking stuff is.... It's Chocolate-Avocado pudding!and it's actually amazingly good!

Flipping through a magazine I came across this healthy alternative to actual chocolate pudding. At first it sounded gross, but I figured why not. I woke up early and made it and behold! It was good.

The ingredients to this healthy snack are of course one avocado, one banana, a few chopped dates, a dash cinnamon,a dash of honey, 2 tablespoons of cocoa powder and 2 tablespoons of almond butter. It's all natural and has many health benefits to you.

A few health benefits of this snack are:

• Avocados are packed with disease fighting antioxidants and fibre which can help you lose weight.


• Almond butter has the types of fat that help lower your level of cholesterol. It helps control your level of blood sugar and is rich in antioxidants.
• Dates are rich in dietary fibre and are a good source of iron and potassium.

If you attempt to make this snack, it's not as chunky as my picture, my blender just wouldn't blend properly so blend until it's smooth! ENJOY

 Also check out our post on Healthy at home! 

http://secrets2healthylife.blogspot.ca/2013/03/health-home.html

Steph

Health @ Home

Here is a quick list of exercise to do consecutively. For added results, repeat these 3-5 times.

30 jumping jacks
5 push-ups
25 high knees
7 burpees
10 crunches
7 squats
5 push-ups
7 squats
30 jumping jacks
1 minute wall sit
5 push ups
25 high knees.

Sodium

Sodium is something your body needs to control blood pressure and blood volume. Sodium is also needed for your muscles and nerves to work properly. but how much is too much sodium? and what are the negative effects of binging on your favorite chips, fries, and other salty foods.

Too much sodium can lead to high blood pressure and retention of fluids leaving you bloated and not letting your body break down or metabolize your foods as quickly or efficiently. I'm going to go ahead and suggest that you keep your sodium level down especially if your goal is to lose or maintain a certain weight. 

The best and easiest way to stay away from high levels of sodium is to stay away from processed and prepared foods which are known to be extremely high in sodium levels. Stick to a more natural diet, it will help you feel and look better.

An Egg a day, keeps the Spots away!

Don’t have the financial resources for a spa treatment? Well funny enough, all you need is an egg!

For all those people out there with dry skin that needs moisturizing.. separate and beat the yolk, apply to skin, relax, wait 30 minutes then rinse. 

For all the other with oily Skin separate and beat the egg white, apply to skin, relax, wait 30 minutes then rinse. 

Now for those of you who have Combination Skin, beat the whole egg, apply to skin, relax, wait 30 minutes then rinse.

Once this is done your skin will look and feel amazing!

The Meal Pyramid

The meal pyramid is really more so a guideline on how to portion your meals throughout the day.

The bottom or the base of the pyramid is breakfast. Breakfast should always be the biggest meal of your day. If you’re going to eat carbs, fats, etc. now’s your chance- guilt free. Why? Because you have all day to burn them off.

Your next few meals include lunch dinner and snacks. All of which should become progressively lighter over time. By the time you get to your last meal of the day, you should be at just simply fruits or vegetables because your body can break those down the easiest when you are asleep. It’s a simple concept but easily missed.

Eat often but less and less. This will help you lose and eventually maintain a healthy weight and also help keep you energized throughout your day.

Who needs Botox when you have bananas?

Feeling like your skin is dull? wanting a more youthful appearance? Well no need to think you have to go under the needle to look young again, all you need is a banana. You can actually use a banana as an all-natural face mask that moisturizes your skin and leaves it looking and feeling softer and youthful. 

Mash up the banana until it becomes a smooth consistency (preferably a ripe banana), then gently apply it to your face and neck in circular motions. Leave it to settle into your skin for about 10-20 minutes and then rinse it off with ice water.

Breakfast

Let’s throw it right out there. If you want to lose weight, skipping breakfast will help you do the complete opposite. Breakfast is the most important meal of the day and there’s no way of getting around that! Breakfast can be as simple as simply pouring some milk over some cereal, throwing some blueberries over your yogurt, or slapping some ham on your sandwich.

Our bodies cannot run on empty until lunch. Eating breakfast will help start your body up by giving your body the needed nutrition and substance to start your day. Your body has gone through a long period of time without food so it needs to be recharged.

Need more benefits?

It can help both your concentration and your mood. Hunger can cause mood swings as well as irritability. It can cause you to have a hard time concentrating on the task at hand because your body is trying to tell you something: Feed me.

So wake up those few minutes earlier and take the time to fill your belly and start your day off right. Only good will come from it.

Snacking

Snacking is a big deal when you are sitting at home, watching movies, doing homework, or just simply walking by a vending machine. It’s hard to resist the temptation but it has to be done. What can you do to avoid giving into those delicious chocolate bars? Substitute.

There’s some great alternatives to sugary treats, one being fruit. Fruit contains many natural sugars that can easily help fulfill that craving. Pre-cut your fruits, perhaps some strawberries or raspberries and keep them in your bag in a Tupperware container. That way, once you get that craving, you just go for you fruit.

Eat healthy fulfilling meals. You want to eat meals often but you want to ensure they are healthy. This will help you avoid getting hungry throughout the day therefore avoid cravings.

If you keep on top of avoiding cravings, it will just become habit and you will find yourself not wanting to eat unhealthy treats. You will feel healthier, better, and stronger as the days go on.

Avocado for your face, and hair

DIY Avocado treatments are all the buzz right now. This magic food is also good for the physical appearance of your body, specifically your face and hair.

The treatment I find to be the quickest and easiest is simply mixing avocado and olive oil and putting it into your hair. Let it sit for 3-5 minutes then wash it out. It leaves your hair shining while helping repair damages, strengthening and repairing it.

A great idea for a avocado face mask would be to use avocado and egg whites (this recipe can also be used for your hair) in which you can put it on both. Leave it in for 15 minutes and it can help rejuvenate your skin taking away red spots and just over all nourishing.

For added fun, put cucumbers on your eyes to help with the swelling of them. Were all tired, but we don’t have to look that way!

Check out some more ways to use avocado at http://secrets2healthylife.blogspot.ca/2013/03/avocado.html

Chantelle

Sneaky Cardio

Have no time for the gym? Well here’s what you can do to ensure you get some cardio in your day.

To start, take the stairs! If you’re in an office building or even at the mall, skip the elevator and take the time to help your body by taking the stairs over the escalator and elevator- especially in the morning. Starting your day off with some cardio exercises helps start up your metabolism which helps your body break down your meals faster throughout the day.

Park further, take the time to breath in some fresh air and start up your system. We know its difficult to not chose the closest spot as your favorite spot but there is a bright side, less door dings and a healthier day! Cardio in the morning also helps boost your energy levels (after a complete and healthy breakfast of course).

Move your hands when walking. This allows you to use more of your body, and helps tone your arms. Additional weight is suggested like a bag and/or purse on each arm. This helps you look like your just carrying the bags when really, you have a full on cardio workout happening.

Avocado

Avocado is known as the Super food. It contains so many nutrients that your body needs both inside and out!

To start, avocado contains a source of antioxidants that help protect against eye disease. These same types of antioxidants help you get more nutrients from other foods that your body needs.

This is the big one- it can help you lose weight! Avocado contains soluble and insoluble fiber both of which your body needs to keep your digestive system running smoothly. Fiber also slows down the breakdown of carbs in your body, helping you feel full for longer.

Avocado can help stabilize your blood sugar by slowing down digestion and helps keep blood sugar from spiking after a meal.

Avocado is easily used with many meals. It can be diced up into salads, salsas, wraps etc. also, you can spread it onto your bread instead of using Mayo or butter. It is the healthiest and tastiest alternative to most foods.

To prevent from letting your avocado go brown, squirt some lemon juice on it and wrap it in plastic, it make it easy to reuse in the future.

Energy

Long day? Not enough sleep? Where do you get your energy?

Taking care of your body is the number one way to ensure that your body is always completely energized.

Here’s a list of things you can do in order to keep your energy levels at their peak at all times.

The first and most important is of course sleep. That being said, sometimes it just can’t happen for you so you move onto coffee. That is probably the worst thing you can do to yourself. Coffee contains caffeine which may sound completely irresistible (even to me) it’s not the way to go when you want to maintain your health. If you really need that dose of caffeine, drink that green tea we previously talked about!

Start your days off with some water. Water is the best way to get your organs moving and get your body ready for the day

Eat well. If you stay away from sugars and carbs- all of which slow you down, I guarantee you will feel better and better as days go on. Apples give you some of the best energy!

Eat breakfast. We all know that it is by far the easiest meal to skip. Try not to! Always keep fruits at your house, or make a breakfast sandwich before you go to bed. This will guarantee to start your day off right an give you the energy to keep you on your toes.

Finally, if you can, work out! it will ensure that you body stays in tip top shape which will give you endless amounts of energy, especially just after you wake up!

Alcohol

Alcohol is a lot of fun and hard to not play with when out and about. Here are a few tips and suggestions on how to make sure you’re drinking smart.

Just so you know, a glass of wine a day is said to help with weight loss! The alcohol actually helps prevent weight gain, and is a small (but still a source) of antioxidants.

The problem with drinking alcohol is what you mix with it. Stay away from juices and pops. Soda water, and water with lemon or lime has great flavor and helps reduce calorie intake as opposed to the usual vodka 7’s. water also helps hydrate you, while liquor tends to dehydrate you so the chances of waking up with a hangover are slim.

Beer is a big N-O when trying to lose weight. The yeast takes a lot longer leave your stomach and builds up while drinking causing a bloating feeling.

Next time you’re thinking of what to drink leave the mix at home and replace it with some water and keep conscious of your levels of intoxication. Most importantly, be safe.

Still thirsty? Check out some healthy drinking tips with water http://secrets2healthylife.blogspot.ca/2013/03/water.html

Kinga

Green Tea

So simple, so delicious, yet most of us just don't drink it. You just don't know the value of it as of yet.

The first, and probably everyone’s favorite benefit is weight loss. Green tea is known to help speed up your metabolism which keep your system moving and digest your food at a much quicker rate.

Diabetes is something that people usually don’t think about in their early 20’s but it wouldn’t be the worst idea to start worrying about it. Green tea helps lower your glucose levels slowing the rise of blood sugar after eating.

Tooth decay, after diabetes you never really think of that as well- until now. The chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions

Depression and anxiety is unfortunately on the rise, i- theanine  is a chemical that helps regulate anxiety and depressive thoughts. It does come in pill form, but can also be found in green tea. If your someone suffering from anxiety or depression, it is suggested you drink anywhere from 2-4 cups a day to help keep your theanine levels up.

Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities.Finally, Green tea is caffeinated! So when making that coffee run grab a green tea instead. Take care of your body!

Water

Water is the key to healthy living. The old myth that states you need to drink 2 liters a day is not a myth, and I’m not asking you to drink it all at once. 2 glasses of water after waking up helps activate you internal organs. It helps kick start your metabolism which is very important, especially when watching your weight (which everyone should be doing at all times!!). Water is also just as effective as coffee when looking for that energy boost in the morning.

1 glass of water 30 minutes before a meal helps with digestion which is good because it helps your body not store all that food in your body for too long (we won’t go into too much detail here).

1 glass of water before a bath or shower helps lower blood pressure. Let’s face it, we like our hot showers. Now a days our lives are very quick, busy, and on the go. We already stress our body out enough, and the heat of the shower keeps you blood flowing even faster. A glass of water helps hydrate your system and helps try to keep you blood pressure stabilized.

Feeling hungry? Have some water. Chances are that if your tummy is growling, it may mean your body is dehydrated, not hungry. Have a glass of water instead. You may feel better instead of over eating.

Be the Best You

Living a healthy lifestyle can be anything from what you eat, drink, your skin, hair, working out, and the list goes on. In my blog my focus will be giving tips and advice on how to be the best you. There are a lot of little secrets in your own home that you probably don’t even know about that I have learned over time. This will be a fun way for me to share these secrets with you to be the best you that you can be.

The goal of this blog is to help you feel AND look more energized, relaxed and most of all happy.