1) Consistency: Go to bed and wake up about the same time as much as possible. This scheduling creates repetition in your sleep-wake cycle, helping you to fall asleep more easily.
2) Eat right: Try to eat your last meal about two hours before sleeping, avoiding spicy and greasy foods, which can prevent restful sleep as your body works to digest. Drinking too many fluids before bed can disrupt the sleep cycle as you get up to use the restroom.
3) Exercise: Make sure you exercise on a regular basis at least 3 hours before going to bed. Physical activity helps facilitate restful sleep by de-stressing.
4) The right environment: Your bedroom should be dark, cool, quiet, and comfortable. Fans, extra blankets, and blackout coverings are great aids.
5) Minimize naps: Try to keep naps to 30 minutes or less in the mid-afternoon. If you work nights, keep windows covered to prevent sunlight from interrupting your internal clock.
6) Bedtime routine: Create repetition in your pre-sleep activities to let your body know it's time to wind down. Take a warm bath, listen to soothing music, meditate, or stretch lightly to clear your mind and relax your body.
7) Positive thinking: Avoid watching, listening to or talking about negative issues or news before sleep. Even watching TV news can create tension in your mind, which can prevent restful sleep.
8) Timing: If you can't fall asleep within 15 to 20 minutes, don't try to force it. Get up and do something else until you feel tired.
Thursday, June 11, 2009
The Nutrition Behind Weight Loss
Good nutrition plays a crucial role in losing weight and keeping it off. Unfortunately, as proven by increasing obesity rates, Americans continue to struggle to find the balance between hectic lifestyles and the ability to eat healthfully.
Dr. Donald Hayes recommends what he calls "the ideal healthy meal plan," which consists of six healthy meals a day in order to control hunger. This means slimming down portion sizes while eating more often. These six meals are broken down into two whole food "regular" meals, two whole food snacks, and two high-energy, low calorie meal replacement shakes.
The two regular meals should consist of lean proteins such as chicken, turkey, fish, beef, pork, lamb, shellfish, or vegetarian options such as eggs and garden burgers. It is also important to accompany your proteins with a healthy serving of vegetables such as broccoli, mushrooms, asparagus, spinach, or a combination in the form of a salad. Many people find it most satisfying to eat these two meals at lunch and dinner.
Snacks should also be composed of lean protein and vegetables, but in smaller portions. While fruits can also be eaten, be aware that their sugar content may actually increase hunger. If you do eat fruit, be sure to choose whole fruits (not juice or sugar-sweetened fruit cups or yogurt), and eat them mid-morning after breakfast, or in the early evening.
The two replacement shakes should contain vegetarian proteins, fatty acids, healthy oils and an enzyime active greens blend, which will provide complex fruit and vegetable carbohydrates. Most people will drink these for breakfast, or as an afternoon or evening snack.
Knowing what to eat and in the right proportions will provide energy for daily routines and exercise, which will aid the body in a lifetime of optimal health and wellness.
Quick Tips:
1) Don't skip meals. Eating continuously means you keep your metabolism high, which helps burn more calories.
2) Eat every 3 hours. Eating on a regular basis keeps you feeling full.
3) Eat slowly. Spend at least 15 minutes eating your meals. This gives your body time to feel full and satisfied, preventing overeating.
4) Drink plenty of water. Drink at least 64 oz (8 cups) of purified water a day.
Dr. Donald Hayes recommends what he calls "the ideal healthy meal plan," which consists of six healthy meals a day in order to control hunger. This means slimming down portion sizes while eating more often. These six meals are broken down into two whole food "regular" meals, two whole food snacks, and two high-energy, low calorie meal replacement shakes.
The two regular meals should consist of lean proteins such as chicken, turkey, fish, beef, pork, lamb, shellfish, or vegetarian options such as eggs and garden burgers. It is also important to accompany your proteins with a healthy serving of vegetables such as broccoli, mushrooms, asparagus, spinach, or a combination in the form of a salad. Many people find it most satisfying to eat these two meals at lunch and dinner.
Snacks should also be composed of lean protein and vegetables, but in smaller portions. While fruits can also be eaten, be aware that their sugar content may actually increase hunger. If you do eat fruit, be sure to choose whole fruits (not juice or sugar-sweetened fruit cups or yogurt), and eat them mid-morning after breakfast, or in the early evening.
The two replacement shakes should contain vegetarian proteins, fatty acids, healthy oils and an enzyime active greens blend, which will provide complex fruit and vegetable carbohydrates. Most people will drink these for breakfast, or as an afternoon or evening snack.
Knowing what to eat and in the right proportions will provide energy for daily routines and exercise, which will aid the body in a lifetime of optimal health and wellness.
Quick Tips:
1) Don't skip meals. Eating continuously means you keep your metabolism high, which helps burn more calories.
2) Eat every 3 hours. Eating on a regular basis keeps you feeling full.
3) Eat slowly. Spend at least 15 minutes eating your meals. This gives your body time to feel full and satisfied, preventing overeating.
4) Drink plenty of water. Drink at least 64 oz (8 cups) of purified water a day.
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