Monthly Archives: November 2018

Click edit button to change this text.You all must have heard the century-old phrase that says ‘breakfast is the most important meal of the day’. But how many of you follow this? In an attempt to cut down our calorie intake and fulfilling our dream goal of being slim, a major proportion of us tend to skip breakfast, but this can have a negative impact on our health. There are so many reasons to add breakfast to your daily routine. Adding breakfast is a simple practice that can positively impact your energy, blood sugar level, weight and even your ability to focus and be productive. These benefits can be gained by adding a healthy breakfast, not one high in fat or sugar.

This is how Refraining from breakfast can affect you:
1.  Brain Function- Breakfast is the most important tool for maintaining effective brain functioning. A study was conducted on a group of teenagers between the ages of 12 and 15 in two stages. In stage one, the group was allowed to have breakfast, and in the second stage, the group was asked to refrain from the morning meal. The results were interesting. The group, when on a breakfast regimen, showcased better accuracy in a visual search test, while lack of breakfast had negative results. While the study was conducted on adolescents, it can be conducted with adults too.

2.  Energy level-  If you struggle with a lack of energy during the day, you may be unintentionally causing this condition by skipping breakfast. Your brain and body need glucose to function effectively. After the long 6-8 hours sleep in the night, breakfast fuels your body so that you can start your day with energy.

3.  Weight Maintenance-  If you are on a weight loss plan and have a habit of skipping breakfast, give it a second thought. Skipping breakfast increases the craving for fatty foods. Plus, since your hunger will be quite intense, you end up eating whatever comes across you during the day. And, at times this can exceed your recommended daily calorie intake. Eating breakfast keeps you satisfied throughout the day. 

4.  Health Issues-  If you skip breakfast, you may also be depriving your body of adequate nutrition. This causes a lot of health issues. Skipping meals causes a massive dip in sugar levels, which, triggers the release of hormones that could compensate for the low sugar levels. This increases the blood pressure levels, causing migraines and headaches. You need breakfast to give your metabolism leap. It is the first meal of any day you are providing your body with. According to various studies conducted on how important breakfast is, people who eat breakfast have a higher level of metabolism.

There are many more reasons why breakfast should not be skipped. So take that first meal of the day seriously and start your day with immense energy!

Click edSleeping well affects your mental and physical health and the quality of life directly. Lack of sleep or a disturbed sleep can take a serious toll on your energy throughout the day, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. It can promote healthy sleep or give you sleepless nights.  Here are some quick tips before bedtime:it button to change this text.

1. Keep a consistent sleep schedule. Wake up at the same time every day, even on holidays.
2. Set a bedtime that gives you a sleep of at least 7 hours. 
3. Do not lie down on the bed if you are not sleepy. 
4. If you do not sleep off within 20 minutes, get out of bed. 
5. Establish a relaxing bedtime routine.  
6. Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. 
7. Stay less in bright light during the evenings.
8. Turn off your electronic devices at least 30 minutes before bedtime.
9. Don’t eat a large meal before bedtime. If you want to munch at midnight eat something healthy like a fruit. 
10. Exercise regularly and maintain a healthy diet. 
11. Avoid consuming caffeinated drinks in the late afternoon or evening. 
12. Avoid consuming alcohol before bedtime. 
13. Reduce your fluid intake before bedtime.

These power food help you to snooze away well:
1. Bananas
They are generally considered an energy-boosting food,  rich in magnesium bananas relaxes muscles and they also contain enzymes, which encourage sleep.

2. Almonds
Known as a great source of healthy fats, almonds also burst with tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.

3. Honey 
One teaspoon of honey is all you require to stimulate the hormones that help you to wind down.

4. Oats
Being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing hormones, oats encourages insulin production and naturally raise blood sugar.

5. Turkey
One of the most famous sources of protein and will make you feel full and will also release enzymes that help you to shut down 

And here’s what to avoid consuming before bed:
1. Alcohol
 You might find one glass of wine or any alcohol helpful to nod you off, but in reality, alcohol stops you falling into deep sleep.

2. Cheese
Hard cheese contains high levels of the amino acid which actually makes the brain feel more alert and makes it harder for you to fall asleep. So avoid chowing down cheese post dinner  

3. Spicy food
Spicy gravies affect our peaceful sleep! It causes indigestion, chili peppers contain an enzyme which makes it harder for your body to regulate temperature and hence you fail to fall a deep sleep.

4. Fatty food
Fatty foods can become hard for your stomach to digest and are more likely to cause heartburn which makes it more difficult to get to sleep.

5. Coffee
Caffeine in coffee makes it a no-no before bed, the stimulant stays in your system for a long time once you consume it and the effects can be felt even ten hours later.

Follow these healthy habits and say goodbye to those sleepless nights!