NUTRITION TIPS FOR INSOMNIA

Tossing and turning the whole night,drowsiness, fatigue, a lack of sleep?

The following nutrition tips may help :

Avoid caffeinated drinks and foods during the afternoon and evening. Caffeine is a stimulant found in coffee, tea, soda, and chocolate that can delay your sleep or cause you to wake up during the night.

Stop eating at least two to three hours before your regular bedtime. If your body is trying to digest food, you won't be able to fully relax, fall asleep or stay asleep.

Enjoy a light snack approximately two hours before bedtime, as falling and staying asleep can be difficult if you are hungry.

Reduce: fried and fatty foods, carbohydrates (such as white rice, breads, and sugars), especially before bedtime. The effects of these foods can interfere with your ability to get a good night's sleep.

USING LAXATIVE TO LOSE WEIGHT

Laxatives are mostly used to empty your bowels . Once every 10 years it is okay to use laxatives . More than that, you could mess up your system so you get constipated.

 Losing a few pounds of waste is just temporary, until what you eat slowly fills up your intestines again.
Too much use of laxatives will really make you gain a lot of weight (waste), when your natural urges shut down ,you get constipated, gain a lot of extra weight due to waste that your body cannot expel.

Some of the consequences of using laxatives over a long time include:

•    Addiction

•   Damage to the Gastrointestinal tract

•   Nausea

•   Stomach pains

So instead of drinking laxatives and spending most of your day in the toilet, why not start exercising and reducing your food intake?

Cheers.....

WATER AS PART OF A HEALTHY DIET

It is vitally important to drink plenty of water as part of a healthy diet. Drinking water to stay well hydrated allows nutrients to travel to the major organs in the body, helps remove waste and helps protect joints and organs.

Water is also important for the spine and back. Therefore, keeping the body well hydrated by drinking water regularly is important to nourish the spinal discs and help keep them healthy.

It is generally recommended to drink at least 7 to 8 large glasses of water each day as part of a healthy diet. It is also important to drink water continuously through the day rather than drinking only when thirsty. Drinking enough water to stay well hydrated also helps with maintaining  weight or achieving weight loss as necessary.



Cheers............

FLAT ABS!!!

OK!! Don't get me wrong,i don't really have flat abs,still working on it *whew**it aint easy sha* but i will get there*smiles*. Got these flat abs tips from a friend.

Getting a flat stomach is extremely difficult.it takes determination.Here are simple tips to do-

SUCK YOUR GUT:- Yea,i do this often.A friend of mine said she had flat abs just by sucking her gut (that's what she said o,not me)*finding that hard to believe*.We often leave our abdominal muscles completely relaxed while we sit around all day. Pull your belly button back towards your spine and hold for 20 seconds as often as you can. Sucking in your gut makes you appear thinner,improves your posture and tones your muscles.

EXERCISE;-There is no way you are getting flat abs without exercise,so do  more of biking,running and swimming.

FRUITS AND VEGGIES:- Focus on eating lean protein and vegetables.Reduce intake of starch and carbonated beverages.

RELAX:- Do not overwork yourself .Rest and Relaxation are very important.

PLANKING AND CRUNCHING:-You have to do these exercise in order to flatten and firm your abdominal muscles.

BECOMING A MORNING EXERCISER...

LETS FACE IT!! I don't like an early wake up call and so do u. The sound of my alarm!!!arrrgghhh!!. i have to snooze(15 mins interval) thrice before getting out of bed.Well,that was then. you wanna learn how to become a morning exerciser?.Simply follow these steps with me:-

•     Get enough sleep:It is vital you get enough sleep.This will make it easier for you to get out of bed in the morning. First,decide what time you need to start and calculate your bedtime.Its 7 hours for me i.e i hit the bed at 10pm and wake up at 5am.

• Wake up slowly: don't feel forced to wake up immediately.snooze if you have to.Read for 5mins or drink a glass of water/cup of coffee.

• Select a method; select the method of exercise you enjoy. i do my exercises indoors, like ,side planking,crunches,skipping,jogging on a spot.

yea,one more thing,you can also eat a small healthy breakfast before workout,like pieces of fruit,then eat a healthy meal less than an hour after exercising to start your day properly.

BEAUTY TIPS!!

Want some great tips on how to look and feel your best? Here are some of the most important beauty treatments to follow to keep your skin beautiful and improve your skin and self-esteem.

1.Cleanse your face morning and night with a gentle cleanser and follow with an oil-free moisturizer.


2. Use a gentle facial mask once a week to remove deeply embedded impurities that will cause breakouts.

3. Ex foliate your skin with a gentle ex foliating scrub a minimum of 3 times a week. Doing so will remove dead skin (cellular build-up) allowing pores to breathe and removing excess oils and dirt.

4. Use oil-free cosmetics to allow skin to breathe and so pores don't become clogged

5. Wash your makeup brushes every two weeks to remove bacteria, and oils.

6. Eat lots of fruits and veggies! Many of the vitamins and nutrients found in them are added to skin care products so why not remove the middle man and eat the fruits and veggies

7. Get at least 8 hours of sleep a night to allow your skin to restore itself while your body rests.

8. Drink at least 8 glasses of water a day to keep your body hydrated.


9. Workout at least 4 days a week to allow your body to get strong and to sweat out all the toxins in your body. Always make sure you shower as quickly as you can after your workout!


10. Change your bed sheets every week to minimize bacteria from getting on your skin.


11. Love yourself from the inside out.

Great way to start your week.

Think positive. Exercise daily. Eat healthy. Work hard. Stay strong. Worry less. Dance more. Love often. Be Happy!!!!!

FITNESS JOKE!!!!

A man calls a company and orders their 5-day, 5kg. weight loss program.

The next day, there's a knock on the door and there stands before him an athletic, 19 year old babe dressed in nothing but a pair of Nike running shoes and a sign around her neck.

She introduces herself as a representative of the weight loss company.
The sign reads, "If you can catch me, you can have me."
Without a second thought, he takes off after her.

A few miles later huffing and puffing, he finally gives up.

The same girl shows up for the next four days and the same thing happens.
On the fifth day, he weighs himself and is delighted to find he has lost 5kg. as promised.

He calls the company and orders their 5-day/10kg program.

The next day there's a knock at the door and there stands the most stunning and beautiful woman he has ever seen in his life.
She is wearing nothing but Reebok running shoes and a sign around her neck that reads, "If you catch me you can have me."

Well, he's out the door after her like a shot.
This girl is in excellent shape and he does his best, but no such luck.

So for the next four days, the same routine happens with him gradually getting in better and better shape.
Much to his delight on the fifth day when he weighs himself, he discovers that he has lost another 10kg. as promised.

He decides to calls the company to order the 7-day/25 kg program.

"Are you sure?" asks the representative on the phone. "This is our most rigorous program."
"Absolutely," he replies, "I haven't felt this good in years."

The next day there's a knock at the door; and when he opens it he finds a huge muscular guy standing there wearing nothing but pink running shoes and a sign around his neck that reads,"If I catch you, you are mine!!!"

He lost 35kg that week. hahahahaha. hehehehehe....

MY FITNESS GOAL

Happy new month to you all. Am so loving this weather *wink*.Lovely weather ain't it?

        Since November 2012 i have lost over 14.4 lbs(7 kg),all thanks to my fitness goals( substituting soft drinks and juice for water,not skipping breakfast,eating small portions of food and rest). Well, i don't want to stop now, so i have set other personal fitness goals outside maintaining the weight i have lost. They include home exercises and cycling.

       I don't want to hit the gym for now because am a busy person.There are several home exercises i could do on my own,like crunch,plank,cobra,squat jumps..*whew*.

     Cycling.....hmmm..not to good at cycling,thats why i joined, MAY RIDERS CLUB 'riding for health'. For inquiry on how to join the riders club(call 08028353332).....cycling is so much fun*wink* 

   

MAY RIDERS CLUB

Well,thats my personal fitness goal for you,so if u want to keep fit or lose weight,you have to set goals for yourself and achieve them.Also have this in mind:  

         Setting GOALS is one of the critical thing you can do to make sure you see success.

FITNESS SIN!!!!

......I AIN'T LOSING WEIGHT,BUT I BARELY EAT...

hmmmmm......that the problem...you have to eat to fuel  your metabolism.Skipping meals(especially breakfast) is a FITNESS SIN, and this can actually make you gain weight because your body panics and begins to store fat...Worried about what to take for breakfast?.....here are tips on healthy breakfast foods.

OATMEAL *yummy* i love oats for breakfast.This is the easiest hot breakfast anyone can make.Oat meal lowers cholesterol,lowers risk of diabetes and provides antioxidant..one more thing!!stay away from oatmeal full of sugar and preservatives.

 EGGS-contain 5gram of protein each and have natural occurring vitamin D.

PEANUT BUTTER-this makes a great topping for breakfast item (wheat bread).A single serving contains 7g protein,13g healthy(unsaturated fats) and 2g of fiber and rich in vitamin E,B3,magnesium and iron.

CEREAL- hmmm, this one is kinda tricky because there are cereals that are not as healthy as they appear *fruit and fiber is my favorite.hehehe*.Whole grain cereal reduces the risk of heart disease and diabetes.


ok,there you have it...and like i said,these are  just tips..*wink*

Its me!!!

getting familiar with the blogging thing.