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5 Fast Metabolism Diet Foods that Promotes Better Sleep

We’ve long reiterated the importance of sleep and the crucial role it plays in the success of your fast metabolism diet lifestyle. Sleep repairs our body and improves our health, however the challenge lies in maintaining a consistent sleeping schedule.

fast metabolism diet foods

If you have trouble sleeping early, it’s time we call a friend, and what greater friend to depend on times like this than FOOD! As I told you, food is not your enemy here. If you make peace with food, it can help you heal and restore your body to its optimal condition.

Here are the fast metabolism diet foods you should eat in order to increase your chances for a peaceful slumber.

1. Fish

Fishes such as salmon, tuna, and halibut are rich in vitamin B6. This nutrient is essential in the production of melatonin, a sleep-inducing hormone that is triggered by darkness. You can try out fish recipes to munch on for dinner.This well help you sleep better.

2. Leafy Green Veggies

Remember when we’re used to drinking dairy milk to entice us to sleep? That is because milk is rich in calcium. If you are calcium-deficient, it is more difficult for you to fall asleep. And since we cannot consume dairy milk, we go for other healthier alternatives!

One of them is consuming leafy green veggies such as kale, collards, and cruciferous veggies. You can also read our complete list of alternative sources for calcium below:

Top 5 Best Food Sources of Calcium in The Fast Metabolism Diet

3. Walnuts and Almonds (Phase 3)

Walnuts, on one hand, are rich in tryptophan, a sleep-enhancing amino acid that also contributes to the production of serotonin and melatonin. If combined, they enhance and repair your body clock cycle.

Almonds, on the other hand, are rich in magnesium, a mineral needed to improve quality of sleep and is a remedy for headaches.

4. Chickpeas and Hummus (Phase 3)

Both are a good source of tryptophan and melatonin. You can take it as your snacks for Phase 3 and have a delightful, afternoon nap.

5. Cereals (Phase 1 and 3)

Cereals are rich in carbohydrates and when paired with non-dairy milk (such as almonds), it gives you the perfect meal or snack before going on a sleep. What’s more, it is a light meal, so your tummy won’t have a hard time digesting it, it won’t interrupt your body clock cycle.

Tips to Beat Summertime Sleeping Problems

There is no doubt that Summer is the most favorite season for most of us. It is the perfect time to realize those fun and exciting trips that we have been planning for a long time. It is also a great time for backyard barbecues and sunbathing on beaches. Gone are the days when we need to snuggle under the thick comforters in our bed or the icy breeze and snows during Winter Days.

summertime sleeping problems

But if the Winter season easily lulled us to sleep peacefully, it is the complete opposite during summer time. Usually we find ourselves having trouble sleeping during this season. This struggle should not be left untreated as it may impede our aim of having a healthy metabolism. How do we resolve this recurring problem? How can we establish a consistent sleeping schedule throughout the Summer season?

Here are our top 4 tips to beat summertime sleeping problems

1. Wear Black Shades or Sleep Mask

We’ve all known that days are much longer during the Summer season. The sun wouldn’t go down after dinner time. And in some countries (especially the Scandinavian countries), the sun is still up until midnight. Or worse, the Sun is up throughout the day. Sleeping while the sun’s light rays are glaring right in front of your face is definitely a bother.

We recommend you wear black shades during the day if you’re going to take a daylight nap. If you’re having trouble sleeping at night, put on a sleep mask to cover the long and bright evenings. If you’re still having a hard time adjusting to the light, have dark curtains installed on your windows to block the rays from entering your room.

2. Turn on the Air Conditioners

One outright disadvantage we experienced during Summer days is the intense, hot, and restless days and nights. The temperature and humidity are at its peak. For those who have air conditioners installed in their rooms, then you’re lucky. You don’t have to deal with hot, sweaty nights.

For those who don’t have A/C, your best bet would be installing fans in your room. Ceiling fans to be exact. Ceiling fans make the movement of the air easier for you to sleep. It allows your body to perceive that you’re not sleeping in a stagnant or warm environment.

3. Wear Summer Pajamas

It’s bad enough that you’re dealing with warm temperatures during Summer, it’s worse if you’re dealing with sweaty and smelly sheets and clothes. Opt to switch with summer pajamas with light colors and made of lightweight fibers. That way, you wouldn’t be sweating profusely and stick to the sheets. Some would opt to sleep in their birthday suit, but it’s up to you if you’re comfortable with it.

4. Sleep According to your Body Clock even if You’re Traveling

Traveling to another city or country during Summer sounds like a dream come true until you get jet lags. The unfamiliar setting and place will disrupt your sleeping pattern. We recommend you keep on sleeping according to your body clock.

If you’re also having upset stomach when you’re traveling, opt to have a peppermint diluted with grapeseed oil and apply it on your tummy. It will help stretch and twist the spine, causing your muscles to relax and stimulates digestion,

Getting enough sleep may be tough during Summer, but with a few tweaks to your strategy, you’ll be establishing a consistent, peaceful and sound sleep in no time.

7 Tips for Getting A Good Night’s Sleep

We all know that getting an adequate sleep is an essential key to having a healthy lifestyle. As much as we need to exercise to get rid of our extra fats and keep our metabolism on fire, our body also needs sufficient rest through sleeping. Having a good night sleep is the perfect opportunity to repair our overall health.
7 Tips on Getting A Good Night Sleep

However, most of our fast metabolism dieters are taking this rule for granted. With a hectic kind of schedule from attending to appointments, business meetings, tending the family, and other lifestyle affairs, it seems impossible to give room for an adequate sleep. How do we motivate ourselves in committing a good night sleep? Here are the tips you can apply in getting an adequate sleep.

1. Establish a consistent sleeping schedule.

Establishing a consistent sleeping schedule helps in setting your body clock. Your ideal sleeping time naturally starts when your body feel tired and sluggish, so you won’t toss and turn the moment you rest on the bed. When you start feeling like one, record the time and start establishing the routine of sleeping on the same time every night. If you’re getting an adequate sleep, your body will wake up voluntarily, eliminating the need for turning on the annoying alarm clock.

 

2. Go to Bed at earlier timebenefits of sleep
Once you establish your sleeping schedule, it is important to follow it religiously. One way of following it is to get on the bed earlier. Example, if your sleeping time is at 11 p.m., make it a habit of getting into bed 30 minutes earlier.

3. Control your Nap time

Napping is a great way to recharge your energy and recover from your lost sleep hours. However, napping at a longer period of time will tend to worsen your sleeping routine. You will find it hard to sleep in your bedtime schedule later on. The ideal nap time to take is 15 minutes.

4. Avoid using electronic devices

Use of electronic devices such as computers, smartphones, and TV will disrupt your bedtime sleep. The blue light emitted from electronic devices prevents the production of melatonin hormones, the one responsible in making you sleepy. Aside from that, your attention will be diverted as you force your brain to focus on absorbing the information you’re reading or watching.

5. Make sure your room is dark.

dark bedroom

All nighttime lights disrupt you from sleeping, so make sure that by the time you go to your bed, the room is completely dark. The darker your room will be, the better you’ll sleep. Shut your curtains and block the lights emitting from the windows, moving your electronic devices (even the alarm clock) out from your vicinity. If not, you can wear a special mask to cover your eyes.

6. Cut Down Caffeine  Intake

This shouldn’t be too hard for our fast metabolism dieters, granted our program is designed to keep us from drinking this metabolism-killer beverage. As you know, caffeine makes us jittery and alert, resisting our urge to sleep. Instead of drinking caffeine, switch to drinking water or herbal teas.

7. Relax Yourself

Last but definitely not the least, let your mind and body feel relaxed as you snuggle on your bed. It is important to wind down, and calm your mind as you prepare or sleep. Don’t think of anything that might trigger your stress hormones and disrupts your sleep. Instead, close your eyes and take a deep slow breath to relax your body. Imagine a peaceful and calming scenery to calm your raging nerves.

When you sleep better, your body undergoes repair as it optimizes and replenish your energy to become healthier and more productive in life plus it is one proven way to maintain a healthy weight. So get a good sleep! Turn off the computer and let go of your worries for tonight.

Simple Tips in Maintaining A Good Health

Maintaining A Good Health

Maintaining A Good Health

Health is maintained and improved not only through the application of complicated health science and physically demanding routines, it can also be done with simple daily activities.  So, here are some very simple tips for maintaining a good health.

Exercise
You don’t have to belong to a gym club. Thirty minutes walk every day will to prevent weight gain and encourage moderate weight loss.

Eat healthily
Reduce fat intake, cut down on sugar and opt for fruits and vegetables. This helps reduce cholesterol and blood pressure. Healthy food will also lead to better blood sugar control.

Reduce stress
Not everything we want we get. We have to accept that there are things that we cannot control. Managing time is also of great importance too. We must allow ourselves enough time to get things done. Set a time during the day for relaxation.

Improve sleep
Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep. Equip your bedroom with a comfortable mattress and pillows. Sleep in a dark clean and quiet environment.

Meditation
Meditation has been linked to a variety of health benefits. It has been linked to changes in metabolism, blood pressure, brain activation, and other bodily processes.

Positive thinking
People who think positively have an optimistic view of life that affects their health and well-being. Optimism has been shown to explain between 5–10% of the variation in the likelihood of developing some health conditions, notably including cardiovascular disease, stroke, depression, and cancer.

9 Signs That Your Body is NOT Healthy

Your Body is NOT Healthy

Your Body is NOT Healthy

Aside from its overall function of fighting off diseases and surviving every single day, your body also produces a lot of signs to show you that your body is NOT HEALTHY. Here are some of them:

1. Skin Breakouts. If you’re finding yourself breaking out in zits and you’re way past the age of puberty, your skin is trying to tell you something. Breakouts can happen due to dehydration, hormonal imbalance, poor diet, too much caffeine consumption, high stress levels and pollution.

2. Sleep. If you’re noticing lately that you’re not sleeping well, that is a major sign of being unhealthy.

3. Tiredness. Getting enough sleep but still feeling very tired every day? This might mean that your body is trying to fight something off, like sickness or a serious health issue, and a sign that your body is using all your energy to save itself from something that will affect its overall function. Go see a doctor.

4. Hair. Yes, even your hair can tell you if your body is NOT HEALTHY. If more than 50% of your hair is turning gray before the age of 40, it might be time to consult a doctor. Premature graying of hair is also a sign of too much stress and diabetes.

5. Anxiety. If you’re feeling anxious all the time, it might be caused by adrenal tumors, hormonal imbalances, hyperthyroidism and more.

6. Dryness. Skin dryness cannot always be solved by lotions and other supplements. If these doesn’t help you then your dryness might be caused by diabetes, kidney disease, inactive thyroid or skin cancer.

7. Teeth. If brushing, flossing or even just eating always causes bleeding in your gums, it might be time to call your dentist. This is one of the signs of serious gum diseases.

8. Cracked Lips. Cracked lips is not just a sign that you’re dehydrated, this also points out that your body is lacking B vitamins especially B12.

9. Eyes. “Your eyes are the windows to the soul”, but, they are the windows to your health too. For example, if you have big eyes their might be something wrong with your thyroid; if your eyes are cloudy, you might have a cataract; if there’s a gray ring around your eyes, you’re at risk of heart diseases; if your eyes have a lot of visible veins, this is a sign of high blood pressure.

 

8 Uncommon Ways That Boost Your Metabolism

Boost Your Metabolism

Boost Your Metabolism

You already know that a healthy diet and regular exercise will boost your metabolism and improve weight loss. But, here are uncommon yet amazing ways which can greatly help too.

1. Turn your electronic screen’s brightness down and turn off lights before going to bed. Artificial lights interrupt the production of melatonin- the sleep hormone, which then causes insomnia and prevents the body from resting. This lowers your metabolic rate and hinders proper body functions.

2. Get used to the cold. Lower the temperature in your room to about 20 degrees Celsius or leave the windows open. Studies show that cold temperatures stimulate “good” fat production that helps your body try to warm up, and burn “bad” fats.

3. Consume extra virgin olive oil. The fats in olive oil are not only healthy, they also help you feel less hungry.

4. Don’t torture yourself with exercise. Avoid strenuous routines that last for hours. Fitness scientists have discovered that people who do short but intensive workouts burn 200 calories more.

5. Add mustard to your food. Eating at least 1 teaspoon of mustard a day boosts your metabolism for up to 25% several hours after consumption.

6. Try matcha tea. Japanese matcha tea is best for people who want to improve their metabolism and health. This tea helps improve metabolic rate and contains a high concentration of antioxidants.

7. Try aromatherapy sessions. This helps quicken your metabolism, reduce your appetite, lighten your mood, and improve your digestion. Recommended oils are mint, grapefruit, bergamot, cinnamon, lemon, and ginger.

8. Smile and laugh more. Smiling and laughing not only improves your mood, but it can also help burn more calories. Laughing for as much as 10 minutes per day can burn fat and improve health. Studies also show that a genuine laughter causes 10-20% increase in energy expenditure (burned calories).

 

Source: Natural Cures

Reasons Why You’re Not Losing Weight

Not Losing Weight

Are you following a fast metabolism diet but you’re still not losing weight? If you are wondering why it could be because you’re doing something wrong!

Here is a list of possible reasons Why You’re Not Losing Weight!

You’re eating too little. Even though eating too much food can make you gain weight, eating too little can also make it surprisingly difficult to shed. When your body is not given an adequate amount of food, it will go into starvation mode, which will slow down your metabolism and minimize the burn of fats and hoard more calories.

You are eating more than you think. Keep a food diary for a week and list down all that you eat. This will make you realize how much extra food you are eating and avoid it the following week.

Bad food choices. Read labels carefully when shopping. Don’t be fooled by “low-fat” products like cheese, cream, and other groceries cause they usually contain a high amount of fat. Be aware of the calorie content of what you’re eating.

You’re not sleeping enough. Even if you dedicate yourself to a healthy diet and exercise, you still won’t lose weight if you don’t have enough rest. SLEEP equals REPAIR. Your body can only perform properly, burn extra fats, and repair itself if you get enough rest.

You’re not drinking enough water. Drinking water increases oxygen flow to your blood and gives your body enough energy to continuously burn calories and fat througout the day.

Skipping meals. This causes your blood sugar levels to spike and crash, affecting your energy and mood. Your body will then hunger abnormally and cause you to overeat!

 

Source:  TheSeriousfitness

Bad Habits That Should Be Avoided Before Bedtime

bedtime

bedtime

Here are everyday habits that will affect your bedtime.

1. Avoid drinking a lot of beverages before sleeping. This will urge your body to pee later in the night and will affect the quality of your sleep.

2. Don’t sleep during daytime. This will affect your body clock and make it harder for you to sleep at night.

3. Sleep away from appliances and electronics. The light, noise, and excess radiation will keep your brain active, thus preventing sleep.

4. Avoid too much reading before bedtime. Unnecessary strain will damage your eyes.

5. Don’t buy a cheap mattress. The quality of your bed will affect the overall quality of your sleep. Being uncomfortable will make you feel tired rather than rested in the morning.

6. Consume your meals 2 hours before sleeping. Sleeping when full will hamper the digestion process and prevent your body from fully resting.

7. Do a bit of exercise before sleeping, this will improve your health and give you a deep and relaxing sleep.

8. Prevent your feet from getting cold. Use heating pads or socks to heat your feet.

9. Help your body get used to a schedule, do 1-2-3 routines like: use the bathroom, brush your teeth, wash your face. In the long run, this will help your body remember when you are preparing for sleep and adjust accordingly.

10. Research for the best sleeping position or remember which position your body is most comfortable with. This will help your body gain the fullest benefit from sleep and prevent you from waking up with zero energy.

Everyday Habits That Damage Your Health

It hard to learn and adjust to a healthier lifestyle, BUT it’s harder to drop and unlearn all the habits that you thought was OK but can actually cause harmful effects on your body. For you to identify, here are Everyday Habits That Damage Your Health:

Preventing Yourself From Sneezing. When you prevent a sneeze, your intracranial pressure increases significantly. This affects your brains’ blood flow and compresses your blood vessels and nervous tissues that may cause headaches, damaged vessels, and hearing problems.

Using Perfume. Synthetic substances used in perfumes can cause dizziness, nausea, and drowsiness. It also irritates your eyes, throat, and skin.

Using Your Smartphone Before Bed. Artificial light such as those produced by a smartphone reduces your melatonin levels, the hormone that regulates sleep and wakefulness. This can cause depression, cancer, obesity, heart disease, and fragile immune system.

Plastic Containers. Plastic boxes contain chemical substances like ‘phthalate’ and ‘bisphenol’. If food is stored in these containers for a long time, the chemicals can seep into your food and damage your endocrine system.

Brushing Your Teeth Right After Eating. Brush your teeth at least 30 minutes after eating. Most foods have a certain level of acidity and the movement of your toothbrush pushes the acid deeper, damaging your teeth.

Antibacterial Soap. Lots of beneficial bacteria play a role in protecting your body and counter bad bacteria. If you use antibacterial soaps to often, this will sterilize your skin which causes harmful bacteria to enter the body.

Tight Jeans. This presses tightly on your skin and nerve endings. This causes discomfort and can lead to problems with your nervous system. The reduced flow of air to your legs will also cause itching, tingling, and can make your legs numb.

 

Source: BRIGHT SIDE

9 Foods That Help Boost Metabolism

Increasing your metabolism plays a major role in losing weight. A faster metabolism helps you with digestion and even helps burn fat while you are sleeping.

Here are foods that help boost metabolism while maintaining a healthier lifestyle:

Ginger– used as a digestive aid since ancient times. It soothes the stomach and reduces inflammation in the digestive tracts which contributes to a flatter and healthier-looking tummy. Chop into a stir fry or drink as a tea in order to fully gain its effects.

Green Tea– one of its ingredients is caffeine, a stimulant that raises your heart rate and compels your system to burn calories faster. Aim for three 8-ounce cups a day.

Coffee– same as the green tea, its caffeine increase your metabolism. It can also jump-start lipolysis, the breakdown of fat in the body. Drink at least 1 or 2 cups a day.

Spices– cayenne, garlic, cinnamon, etc. Spices are one of the best ways to keep your metabolic rates high. Some spices such as black pepper, mustard seeds, powdered onion enable the body to burn up to 1,000 more calories daily.

Asparagus– high in vitamin B which naturally aids a healthy metabolism. It is also high in fiber and other antioxidants, helping you maintain your insulin levels and keep you feeling fuller for longer.

Berries– full of beauty-boosting antioxidants and packed with fiber essential for staving off hunger pangs.

Olive Oil– healthy monosaturated fats like olive oil can actually aid the body in burning calories. But, to get a benefit, you have to replace other types of fat like cream or butter with olive oil and consume it in limited quantities.

Coconut water– a super-hydrator that helps disrupt your metabolism.

Water– because your body cannot burn calories efficiently when dehydrated. Drink at least 8-ounce glasses a day.

Be sure to compliment these foods with a healthy lifestyle and a good exercise routine to gain lasting benefits.

 

Source: TheSeriousfitness

 

 

 

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