Showing posts with label food. Show all posts
Showing posts with label food. Show all posts

Improve Stamina

Stamina means having the strength and energy to endure an activity, illness or stressful situation for an extended period of time. People most commonly use the word stamina when referring to exercise, sports and other physical activities of the body or cognitive exercises of the brain. Generally, however, increasing stamina means decreasing fatigue when performing the activity. courtesy:wikihow.com



Instructions

Eat a healthily-balanced diet. A well-balanced, low-fat diet that includes plenty of fruits, vegetables and lean meats keeps your body healthy and increases both your physical and mental stamina.

Eat several smaller meals throughout the day rather than one or two large meals, to keep your body steadily supplied with energy.

Snack on fruits, raw vegetables, nuts and other lean proteins between meals. Carry high-energy fruit and nut mixes with you during times of extended performance, such as hiking, cycling or cramming for final exams.

If you need alot of Stamina for a long distance run or exercise,have an energy drink to boost your energy/stamina.

Get plenty of physical exercise for optimal health and increased stamina.

Although physical exercise makes you tired immediately after you finish, regular exercise increases your energy level and stamina in the long run.

Cardiovascular exercise, such as aerobics, running, biking and dancing, exercise your heart and lungs, increasing the efficiency with which your body supplies oxygen to the muscles. As a result, your body's endurance and stamina increase and fatigue levels decrease.

Lead an active life. Basically, any type of movement is good for your cardiovascular health. Wear a pedometer and shoot for a goal of 10,000 steps every day.

Choose an activity that you love. It is easier to increase stamina and endurance if you enjoy the activity you are doing.

Gradually build up to the desired level of performance. Start out slow by doing the activity for 30 minutes the first time. Increase the duration of your performance by realistic intervals until you reach your goal.

Involve others in the activity to make it more fun.

Bring the kids, the dog or a neighbor when you go for your daily run or walk. Or, join a gym where you can make friends and exercise together.

Keep your motivation high and increase your stamina for studying during final exam week by hosting study sessions for friends.

Visualize your goal by closing your eyes to see yourself finishing the race or getting an A on the final exam. Avoid focusing on the challenges, obstacles or hurdles you may face before reaching your goal.

Get Slim Naturally

How to get slim naturally is very doable. Follow the practical tips and suggestions below in order to get the best results without medications or treatments. If you want to reduce fats and regain your youthful vigor, then you may need to make changes.courtesy:wikihow.com

The changes are actually very easy, however, following them faithfully requires determination, and commitment. Losing weight should be fun and enjoyable activity. You are doing something positive in your life and exciting things are bound to happen if you are determined enough. First of all, you must dedicate yourself to self-improvement. Natural methods do not require equipment or huge sums of money. All you need to do is push it and never deviate from the steps, and you will surely see results sooner or later.



Here are the steps on how to get slim naturally:

> Break the habit of eating in front of the television.

> Watch what you eat and eat sparingly.

> Eat nutritious foods that are also rich in fiber.

> Eat slowly and try to chew the food thoroughly.

> Drink water an hour or so before meals is derived from a Japanese technique on how to get slim naturally.

> Eat small portion of food. If you are used to eating 3 times a day, make it 6. You can do this by splitting the food into two.

> Vegetable and fruits are a must. If you do not like to chew all the time, then make raw juice using a juicer or a blender. Eat 6 servings of fruits and vegetables everyday without fail.

> Exercise more often but never neglect good sleep and rest.

> Fortify your immune system with green tea extracts supplement.

Warning

Never take a combination of diet pills all at once even thought they are made with natural ingredients.

It is not wise to expedite weight loss by exercising for more than 3 hours or starving yourself.

Stay away from detoxification methods including flushes and fasting.

lastly, do not get anxious about the results or trying to get creative. Follow the tips on how to get slim naturally with confidence.

Practice the Five Principles for Better Health

Being ill is not nice. Being healthy is better. The main principles of health are healthy diet, no drugs (alcohol, smoking, drugs, eating too much), regular exercise, adequate rest and positive thinking. We can easily integrate them into our everyday lives when we want it. These five principles of health give us a long, healthy and happy life. If we live by these principles, we can avoid most diseases.courtesy:wikihow.com



Eat healthy. A healthy diet consists of fruits, vegetables, cereals, milk, potatoes, pulses, etc. It is advised to eat little or no meat and a lot of raw food (raw fruits and vegetables). Raw food gives the body lots of vitamins and minerals that protect it from disease.

Avoid drugs, smoking and alcohol. They cause many diseases and usually shorten your life significantly. Too many sweets (sugar, fat), lots of salt and lots of meat are also unfavorable. Don´t eat too many calories. You live longer, if you eat less (but not too much less). Listen to your body. It knows what is good for you. Live wisely and stay healthy.

Do sports. Go walking, jogging, cycling, swimming once or twice a day (one half to one hour), to keep the body strong and healthy. It is also sufficient to train on an exercise bike (bicycle, treadmill) or to do dynamic yoga (creative hatha yoga) for half an hour a day. Or to go for a walk on the weekend for an hour. It is important that the body is well warmed (practice until a slight sweating), it kills disease germs.

Relax sufficiently. Stress should always be put away by adequate recovery periods, yoga or meditation. For inner happiness, it is important to live in the right proportion of personal activity (work) and rest (relaxation).

Think positive. Avoid negative thoughts. Keep your mind through conscious control, predominantly positive. Positive thoughts lead to positive feelings and positive emotions have a positive effect on your body. Motivate yourself with positive phrases and ideas. Read positive books and have a positive task (hobby).

Calm Your Imagination Before Sleep

Having an active and creative imagination is a great gift. However, at night it is sometimes not so great; it can be quite miserable. However, do not despair, as there are ways of dealing with this problem.
In other cases, you may lie awake because you cannot stop thinking about a personal problem, such as trouble at work or an argument you had with a good friend etc..courtesy:wikihow



The most traditional way of dealing with an over-active mind late at night is to count something. Sheep are very popular for this purpose, but most things will do. The logic behind this approach is that it bores you into falling asleep. Thus boring things (such as sheep) are better.

A second method is to focus on one, boring thing, with the purpose of stopping your mind from running so fast. This requires more practice, as your imagination may not be pleased with this. It is particularly useful to focus on something that is far away from your head, such as the tiniest toe on your left foot. Try to feel your toe, and think only about the toe. If you slip up, return to the toe.

Another thing to focus on, is to imagine you are riding a bike. Imagine a particular route in your neighbourhood that you frequently walk, drive, or bike (for example from your house to your work or the city center). Imagine you are biking along this road, and imagine it in exacly the same pace as it would take if you were actually on a bike. While you are "biking", have a look around and imagine all the streets, houses, shops, and other things that you pass along the road. This is a very tiring thing to do for your mind, and you may not get further than a hundred meters the first times you try (because you start thinking about other things or fall asleep). With some practice, you will be able to cover greater distances.

Another great way is to imagine you've won a million dollars, then imagine you're spending it. Calculating how much you'd need to get that boat, dream house, charitable contributions, new wardrobe, etc., can be fun.

It is also possible to try to calm down your mind before going to sleep. Doing a crossword puzzle, sudoku, or reading a little may calm your mind down so that you fall easily asleep. Note: for some people this has the opposite effect, making them more awake, especially if you are reading an extremely exciting book. One of the best choices for this type of bedtime reading is an exciting book that you've read before where you know the ending. The cliff hangers have less impact but the story is just as engaging and just as far from your own worries as it ever was. Trust yourself to know which genre keeps you awake and which one puts you to sleep. Some people read Stephen King to get to sleep well - but it's still often better to enjoy a King reread than to dive into a new one where you don't know how it comes out yet.

Instead of focusing on your mind, you may wish to focus on your body. Doing some exercises (such as running) earlier in the evening, or some yoga right before you go to bed will make your body sleepier. Some people have problems sleeping after running, however.

Take up meditation, and practice before you go to sleep. Meditation calms the mind, and some types of meditation teach you how to clear your mind completely.

Try creating a very detailed story to yourself, something that interests you. You will fall asleep far before you come to the end of the story.

Concentrate on each breath you take. Breathe more slowly, and enjoy each breath, concentrating on how good it feels to be able to breathe. When you slow your breathing, this tends to slow your heart rate as well, which ultimately calms you down.

Clear your head of all thoughts, focus on how good it feels to have your mind completely empty. if a thought comes into your mind, refocus, and just relax

Clear your head by 'throwing away' the thoughts that keep you awake. Imagine a garbage bag. Lift up the predominant thought that keeps you awake from your head, and imagine you put it in the bag. Now that this thought is out of your head, you can notice a previous thought popping up in your head. Throw this in the bag as well. Keep doing this until your head feels clear of thoughts. Then, tie up the bag and throw the bag as far away as you can imagine. You have now let go of the things that keep you awake, and you are ready to start falling asleep.

Eat a small snack and drink some warm milk. Having some food in your stomach can help to keep you from thinking about hunger. This doesn't mean that you should pig out, but eat a banana or some warm bread, but nothing salty. This will make you thirsty and keep you awake.

Keep a water bottle by your bed, and take a sip whenever you are thirsty.

Concentrate on your favorite activity (baseball, a cartoon, eg.) and put yourself "in the game".

Some people have the strange but amazing ability to use a 'backup dream.' What is that? It's a dream that has been repeatedly tested and proven to lull them into sleep. What's yours? Try imagining something like that, where you change one of your flaws using magical powers or something. Don't be afraid to experiment.

Imagine being able to change anything about you (eyes, superpowers, hair etc...) Imagine what you would do if you could do anything.

Go through the alphabet and think of items in a single category, a to z. Animals, Aardvark, Bumble Bee, Crayfish, Dog, etc.

Slowly paralyze yourself starting from your toes, working slowly until you are all the way up to your head. Usually you will be asleep by then. If not, try it again and go slower. If you have an itch, try to ignore it or just start over.

Best Food for the Eyes

Eating certain types of foods, in addition to getting regular eye exams, can enhance and preserve the health of your eyes. Many of the foods considered beneficial to your eyes contain specific vitamins and minerals that can help ward of eye problems and slow the progression of age-related eye diseases. The American Optometric Association recommends several types of foods that can promote eye health.courtesy:wikihow.com



Green Leafy Vegetables: Green leafy vegetables top the list of best foods for the eyes. These vegetables, along with eggs, contain lutein and zeaxanthin, nutrients shown to reduce macular degeneration and cataracts, two age-related eye problems.

Zinc As A Link To Healthy Eyes: Zinc helps in the production of melanin, a protective eye pigment. Zinc is found in dairy products, such as yogurt, as well as meats, whole grains and beans.

Omega-3 Fatty Acids: Found most commonly in fish, including salmon, and fish oil, omega-3 fatty acids play an important role in visual development and retinal function. Best Health Magazine reports that these acids may lower your risk of age-related macular degeneration.

Foods Rich In Vitamin E: To protect eyes from damage caused by free radicals (unstable molecules that can impact healthy tissue), your diet should include foods rich in vitamin E, such as sweet potatoes, nuts (almonds are a good source) and fortified cereals.

Carrots And Eyesight: Fact Or Fiction: Will people--and rabbits--have better eyesight if they eat carrots? It's possible, says Dr. Amy Chow, O.D. Carrots contain beta carotene, which the liver turns into vitamin A that is then absorbed by retinal cells that enable you to see.

Certain Foods:

> Carrot
> Spinach
> Almonds
> Raspberries
> Salmon
> Broccoli

Prepare Disaster Emergency Supplies

Have your family prepared for an emergency that may last for a few days or up to 2 weeks. The electricity may go out due to a weather event (snow storm, tsunami, flood, tornado, hurricane, earthquake), or a health emergency such as pandemic flu may affect your community. As the Boy and Girl Scouts motto says: Be Prepared!courtesy:ehow.com



Instructions:

> Assemble the supplies in a box or bag in a convenient location in your home. Notify all family members of its location.

> Keep a 2-week supply of items.

> Keep your supply up to date (remove outdated items).

> Prepare a similar supply for relatives or neighbors living alone.

Things You'll Need:

> Extra supply of prescription drugs.

> Extra medical devices and supplies.

> Pain relievers, stomach remedies, cough and cold medicines.

> Read-to-eat canned meats, fish, fruits, vegetables and soups.

> Protein or fruit bars.

> Dry cereal or granola.

> Dried fruits such as raisins, dates, apricots and plums.

> Bottled water.

> Canned juices.

> Canned or jarred baby food and formula.

> Pet food.

> Soap and water or alcohol-based hand wash.

> Vitamins.

> Batteries.

> Flashlight.

> Candles and matches.

> Portable radio.

> Garbage bags.

> Tissues, toilet paper, diapers, tampons.

> Manual can opener.

Get in Shape at Home

Some people are just born with a perfect figure, super-speedy metabolism, and a lean, muscular build. Unfortunately, if you are not one of those people, you have to work to have the body you desire. The good news is that you do not have to empty your piggy bank and sign up for an out-of-your-budget gym membership. If you know what to do and how to do it, you can get the same results without leaving the comfort of your home.
courtesy:Tielle Webb, eHow.com



Few steps to follow:

Use what is around you. Bottles of laundry detergent, empty water bottles filled with sand, or other heavy objects make great weights. Or use your own body. Crunches, push-ups and calisthenic exercises are simple, straightfoward yet effective ways to get in shape.

Step outside your front door. If you are looking to shed some pounds, cardio is imperative. Lace up some comfortable shoes, put your pooch on his leash and move those legs.

Find an online support group or journaling program. Accountability is a key factor in weight loss and toning for many people. If you know others will be cheering you on and waiting to hear from you, you are more likely to stick with your program. Journaling helps you see how far you have come, and notice any changes you might need to make.

Learn new exercises. Rent a video (or borrow one from the library for free) and follow along with an instructor. Pick up a book or visit a website that can teach you some new toning or fat-burning moves. Many cable channels offer "on-demand" programs that include exercise videos you can watch on your time, and at no extra cost.

Purchase gently used equipment. If you decide you want to invest in a home gym, check out your local classifieds, Craigslist and used sporting goods stores. People often invest in exercise machines and then don't use them, which means you can find a like-new item for a fraction of the price.

How Addiction Works

Stories about how addiction has ruined lives are common in our society today. Reports of the lengths addicts will go to and the dark acts they will commit to get drugs, like crack cocaine, heroin and even alcohol, abound -- serving as cautionary tales to keep others from following the same path.

There are many questions about the nature of addiction. Is denial a good indicator of addiction? Are some drugs as addictive as people say? There are even questions when it comes to drug- and alcohol-use prevention tactics. In order to persuade a person not to use a substance, the pitfalls of addiction are sometimes overstated. Overexaggeration can cause feelings of distrust.



Perhaps the best approach to the prevention of substance abuse is a clear, concise understanding of the process of addiction and the effects it can have on the user. To that end, researchers have arrived at a trim and science-based view of addiction. We have learned much in the last few decades, including the idea that addiction can come not only from abusing substances, but also with behaviors like sex and eating.

Though we've come far in the study of addiction, it's still a relatively new concept. Just a few hundred years ago, and for centuries before that, the general attitude toward alcohol was that it was consumed because people wanted to consume it, not because of any internal or external necessity [source: Levine]. But as reports and confessions came in from people who felt an irresistible urge to consume alcohol and drugs (once they became more accessible), our idea about some substances changed, and we developed the concept of addiction.

It was originally believed that some substances, like alcohol and, later, opium, possessed addictive properties, meaning their contents were to blame. That idea later shifted, and addiction was believed to be part of the addict's character. Dependence on drugs and alcohol was seen as a personality flaw -- that the person couldn't behave himself. Later, addiction came to be seen as something from which a person suffered, like a disease.

Although we know that certain substances act on the brain in ways that make the individual want to use more, drug addicts and alcoholics are still widely considered by society to be depraved; after all, they chose to use drugs in the first place. And with all of the data available and medical advances achieved in identifying the different aspects of alcohol and substance abuse, science is still struggling with some key questions, like whether it's ultimately substances that are addictive or people who are addicted to substances -- or both.

In this article, we'll examine the current ideas about addiction and look at the ways science is continuing its research to understand, once and for all, the mystery of addiction.

Symptoms

Through extensive study of addicts and what makes them tick, science has narrowed down behaviors and traits that are symptoms of addiction. These symptoms are divided into two types: physical and behavioral.

Compulsive behavior, like a sex or gambling addiction, relate only to behavioral symptoms. But substance abuse can include both types:

Physical: In an addicted person, tolerance for a substance will increase (meaning he will need more of a substance to get the "high" he seeks), or it will decrease (meaning it will take less of the substance to obtain the high). The addict will also display withdrawal symptoms when he discontinues use of the substance. These symptoms include sweating, hand tremors, trouble sleeping, nausea, physical agitation, anxiety, hallucinations and seizures. Or, the addict will use more of the substance (or another substance) to reduce or eliminate these symptoms.

Behavioral: The addicted person will most likely have a history of attempting to stop using the substance (or engaging in the behavior) without much success. He will also use more of the substance or spend more time using the substance than he intends to, and will also spend a lot of his time getting, using and recovering from the substance. Another symptom is discontinuing other activities that once brought him pleasure (like walking in the park), or are his personal responsibility (like going to school or work). Lastly, the addicted person will continue taking the substance or engaging in the activity even though he knows that it's having a harmful impact on him.

Taken together, these symptoms constitute addiction. In conjunction with the "brain disease" model, these symptoms of addiction have created the view that addiction is a chronic disease, just like asthma. Based on this, researchers have determined that addicted people, like asthma sufferers, may experience relapses and that rehab programs for addiction should include "booster sessions."

While these are the symptoms of addiction, it has been shown that some people are more susceptible than others to falling prey to it. It has been long-held that initial drug use is a voluntary act, but behavioral psychologists point out that isn't necessarily the case. There are a variety of risk factors that have been identified which can lead a person into addiction. Variables like genetics (more on that coming up), peer pressure, existing psychological disorders, anxiety and depression and the quality of a person's home life can all lead him to becoming addicted to a substance or behavior.

A person who is depressed, for example, may try drugs in an attempt to self-medicate, or he may engage in sexual behavior to try to improve his sense of self-worth. Both of these behaviors can lead to an addiction to the substance or behavior. In the next section, we'll look at a few of the substances and behaviors people can become addicted to.

Types of Substance



Methamphetamines: prolonged use of this stimulant can lead to psychotic-like symptoms such as strong hallucinations and violent behavior. Studies of the brain patterns of some long-term meth users have shown that up to 50 percent of their dopamine-producing cells have been damaged. Use of meth has declined from 2001 to today [source: DEA].

Prescription medications: this is one of the rapidly growing substances of abuse in the United States. Between 1980 and 1998, abuse of prescription drugs increased 400 percent. It has about the same amount of usage in America as cocaine [source: NIDA].

Heroin: In 2005, 2.4 percent of the American population said they had tried heroin at least once [source: Department of Health]. Heroin withdrawal symptoms are particularly painful and can come on just a few hours after a dose wears off. Because of this, users have a high chance for relapse; in 2004, the entrance rate for heroin treatment for the fifth time or more was higher than the entrance rate for first-time heroin treatment [source: NIDA].

Alcohol: physicians consider alcohol more dangerous to suddenly withdraw from than even heroin, due to the physical symptoms that come along with alcohol withdrawal. In 2003, there was an estimated 18 million alcoholics in the United States [source: NIAAA]. Alcoholics are also prone to relapse; in 2004, 22 percent of alcoholics in the United States who sought treatment had been in rehab for alcohol at least one other time [source: NIDA].

It's not just substances that a person can become addicted to. Behaviors like eating and sex can become compulsive in some people. Although someone addicted to a behavior experiences the same flux of dopamine, when the compulsive behavior is stopped, he will not experience physical symptoms like a substance abuser. Still, the effects compulsive addictions can have on a person's life can be just as devastating. Some of the most common compulsive behaviors are:

Sex addiction: characterized by an overly intense sex drive or an obsession with sex. A sex addict will engage in risky sexual behavior, even at the cost of his relationships or health. He may have a number of affairs, but will have trouble forming bonds or even enjoying the act. When treating sexual addiction, the goal is not abstinence, but a return to non-harmful sexual behavior.

Food: food addiction is called binge-eating disorder. It's much like bulimia, but rather than binging on and purging food compulsively, the food addict only binges. An estimated 2 percent of people in the United States had a binge eating disorder in 2005 [source: Anred].

Gambling: there were an estimated 2-million-plus gambling addicts in the United States in 2002. Just as with a drug, a gambling addict gets a rush from the act of betting. He will also lose control of his ability to not bet. Unlike treatment for sex or food addictions, abstinence is considered the goal of rehab for gambling addiction [source: Biotie].

Addiction Treatments

Research continues to investigate ways to break the addictive cycle. Genetics is among the most cutting-edge investigation being carried out today into the nature of addiction. So far, this research has yielded lots of information on addiction on the genetic level and in brain processes. Researchers have managed to isolate a number of genes, hormones and chemicals in the brain that are directly related to certain types of addictions. By identifying these aspects of addiction, researchers have formed the basis that could lead to the creation of drugs that treat specific addiction.



However, geneticists aren't betting that they will find a single gene that leads to addiction in people. Research so far has shown that genetic predisposition is most likely caused by a combination of genes working together. Interestingly, research has shown that genes also play a role in making people less susceptible to addiction. Rather than simply not having genes that would make them more likely to become addicted to a substance, some people actually have genes that can keep them from ever becoming addicted.

There are already some medications in use that can treat addiction or alleviate symptoms. For many years, methadone has been used to treat heroin addiction. This drug affects the opiate receptors, and can alleviate both the physical and psychological symptoms of withdrawal. Another drug that has shown promise for treating heroin addiction, LAAM (levo-alpha-acetyl methadol), acts as an opioid antagonist, keeping opiate receptors in the brain from being stimulated, thus degrading the effect heroin has on the user.

Another prescription medication, Nalmefene, has been shown to curb gambling addiction. It's also being tested to see if it can cure alcoholism, but has shown weaker results than it has in treating gambling addiction.

The most widespread medications used to treat addiction are antidepressants. These drugs address the feelings of despair that can result from psychological dependency. They can also help treat any preexisting condition, like depression, that may have led to the addiction in the first place.

This is a good example of the holistic approach that science is currently undertaking to treat addiction. This holistic approach identifies the need to address not only the brain disease of addiction, but also the internal factors (such as genetics) and the external risk factors that lead to and enable addiction. Addiction is a multifaceted chronic disease, and it takes multifaceted treatment to restore the life of the addict to normalcy.

Best Muscle Building Foods

It is very important to build your muscle strong. It is possible only if you are taking healthy foods and necessary nutrients. The below listed are some of the best muscle building foods that will help you.



Protein

Protein is the most important muscle building food, because most of the muscles are packed with water and proteins. So it is very important to have food contains lot of protein supplements such as cottage cheese, lean beef, fish particularly salmon and tuna, eggs (only white), lean chicken or turkey.

It is a must to consume lot of protein rich foods to get the entire benefits of amino acids, which are the major supplements to build the muscle. Proteins are fully packed with amino acids and most of the muscles are packed with proteins. It is better to change your diet plan frequently, so that you can get a chance to consume different basis of proteins and amino acids, because there are more than 20 different types of amino acids. Each type of protein will help you to gain your muscles in a different way.

Water

You have to drink at least one-liter water every day to make your muscles stronger. The content of water and protein in muscle are 75% and 25% respectively. So it is very important to drink plenty of water to your muscle. Drinking water not only helps you to make the muscle lean but also helps to maintain the digestive system properly.

Multi-Vitamins

You should be very careful on the foods, which you are having regularly. The foods must contain all the necessary nutrients like vitamins, minerals, calcium and carbohydrates. Sometimes you may go down from the level of regular vitamins and minerals because of the diet plan and workouts. So to compensate the level of vitamins and minerals you have to take multi vitamins in your regular diet. You can get the sufficient vitamins and minerals through perfect diet, protein shakes and meal replacements.

Carbohydrates and Healthy Fats

You are not able to gain weight without the help of carbohydrates and fats. It is fact that nearly 65% of the food, which you are having regularly, is packed with carbohydrates and fats and the rest is by proteins. To reduce the risk of breakdown and losing muscle it is important to have ample carbohydrates and fats. You are not able to gain muscle without sufficient healthy fats in your regular diet such as Omega 3 and monounsaturated fats. These are the major factors to manufacture the important muscle-building hormone called testosterone. You must eat plenty of carbohydrates to make your workouts longer and to lift heavy weights during workouts to make the muscle bigger and stronger.

Glutamine

Glutamine is an amino acid. You know that amino acids are very important to the muscle. Glutamine creates more than 60% of the amino acids that can be useful to build your muscle stronger and bigger. To get the necessary Glutamine it is better to have high protein foods along with Meal Replacements and Protein shakes. It is advised to take 10-20 grams of L-Glutamine powder daily to improve your body.

Foods That Gives You Instant Energy

"I need more energy and I'm tired."

Does this sound like you?

If so, I bet when you feel like this, you normally grab a soda or a candy bar to give yourself a quick boost of energy. Hey, you're busy, I know. We all do it. That's why there's a vending machine in many office buildings and workplace break rooms. They know we are going to run out of energy and need a quick pick me up.



We know that we probably shouldn't be selecting that small bag of potato chips and a chocolate almond bar, but we tell ourselves we need something to tide us over until dinner. In fact, food does provide energy, it's just that junk food doesn't give us the best source of food energy.

What should I eat to have more energy?

Here's a list of natural foods that will provide your body with energy and stamina:

* Grapes: Grapes have lots of magnesium, which converts into energy. Grapes are easy to carry around and make great snacks.

* Oats: Oats are loaded with nutrients that aid in alertness and concentration. A bowl of oatmeal in the morning is a good start to the day.

* Mung Beans: These crunchy sprouts are good on salads, in soups or eaten right out of the bag.

* Yams/Squash: Yams are packed with vitamin C. They also help balance hormones and blood sugar levels. Squash promotes healthy circulation and good digestion.

* Grains: Grains like millet, buckwheat, rye, barley and wheat contain healthy B vitamins and contribute to a steady flow of energy.

* Sprouts: Any type of sprout that has been germinated is good for revitalizing the body. They also contain antioxidants, protein, trace minerals and fiber.

* Peaches: Peaches are great for a quick boost of energy, as well as, helping the body eliminate toxins and regulate bowel movements.

* Vegetables: Fresh vegetables (especially green ones) contain a range of energizing B vitamins, iron and magnesium. The best of these are: broccoli, spinach, and asparagus.

* Wheat Grass: Wheatgrass is chock full of nutrients, in fact, it contains 25 times the nutrients of vegetables. Many people drink shots of wheatgrass juice as a general health booster. You can also find it in powder form.

* Sunflower Seeds: Crunchy, nutty and plentiful, sunflower seeds are rich in protein, iron, vitamin B, zinc and magnesium.

Foods For Better Sleep

FOODS THAT HELP YOU SLEEP



What you eat affects how you sleep. One of the keys to a restful night's sleep is to get your brain calmed rather than revved up. Some foods contribute to restful sleep; other foods keep you awake. We call them sleepers and wakers. Sleepers are tryptophan-containing foods, because tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn't so busy. Wakers are foods that stimulate neurochemicals that perk up the brain.

Tryptophan is a precursor of the sleep-inducing substances serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters. Making more tryptophan available, either by eating foods that contain this substance or by seeing to it that more tryptophan gets to the brain, will help to make you sleepy. On the other hand, nutrients that make tryptophan less available can disturb sleep.

Eating carbohydrates with tryptophan-containing foods makes this calming amino acid more available to the brain. A high carbohydrate meal stimulates the release of insulin, which helps clear from the bloodstream those amino acids that compete with tryptophan, allowing more of this natural sleep-inducing amino acid to enter the brain and manufacture sleep- inducing substances, such as serotonin and melatonin. Eating a high-protein meal without accompanying carbohydrates may keep you awake, since protein-rich foods also contain the amino acid, tyrosine, which perks up the brain.

To understand how tryptophan and carbohydrates work together to relax you, picture the various amino acids from protein foods as passengers on a bus. A busload containing tryptophan and tyrosine arrives at the brain cells. If more tyrosine "passengers" get off the bus and enter the brain cells, neuroactivity will rev up. If more tryptophan amino acids get off the bus, the brain will calm down. Along comes some insulin which has been stalking carbohydrates in the bloodstream. Insulin keeps the tyrosine amino acids on the bus, allowing the brain-calming tryptophan effect to be higher than the effect of the brain-revving tyrosine.

You can take advantage of this biochemical quirk by choosing protein or carbohydrate-rich meals, depending on whether you want to perk up or slow down your brain. For students and working adults, high protein, medium-carbohydrate meals are best eaten for breakfast and lunch. For dinner and bedtime snacks, eat a meal or snack that is high in complex carbohydrates, with a small amount of protein that contains just enough tryptophan to relax the brain. An all- carbohydrate snack, especially one high in junk sugars, is less likely to help you sleep. You'll miss out on the sleep-inducing effects of tryptophan, and you may set off the roller-coaster effect of plummeting blood sugar followed by the release of stress hormones that will keep you awake. The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.


SNOOZE FOODS

These are foods high in the sleep-inducing amino acid tryptophan:

# Dairy products: cottage cheese, cheese, milk
# Soy products: soy milk, tofu, soybean nuts
# Seafood
# Meats
# Poultry
# Whole grains
# Beans
# Rice
# Hummus
# Lentils
# Hazelnuts, Peanuts
# Eggs
# Sesame seeds, sunflower seeds

BEST DINNERS FOR SLEEP

Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and set you up for a good night's sleep. Try the following "dinners for sleep":

# pasta with parmesan cheese
# scrambled eggs and cheese
# tofu stirfry
# hummus with whole wheat pita bread
# seafood, pasta, and cottage cheese
# meats and poultry with veggies
# tuna salad sandwich
# chili with beans, not spicy
# sesame seeds (rich in tryptophan) sprinkled on salad with tuna chunks, and whole wheat crackers

FOODS THAT KEEP YOU AWAKE (Avoid it)

Caffeine-containing foods top the list of foods that wake you up.

Know your caffeine quota: Some persons are more caffeine-sensitive than others. Many adults can take up to 250 milligrams of caffeine a day (the average amount in 21/2 cups of coffee) and experience no sleep problems. Others get jitters after one cola.

Time your caffeine boost: For most people, the effects of caffeine wear off within six hours, so coffee in the morning will usually not interfere with sleep in the evening. Caffeine-containing beverages at lunch may not affect your sleep, but coffee, tea, or cola in the evening is likely to keep you awake.
courtesy:askdrsears

If you liked this, please digg us!!