Smarts Tips for Your Family

Maybe you will choose caffeine, but now you can skip this food because there is 5 other food which is best as energy food. Steven Pratt, M.D., coauthor of SuperFoodsRx Diet (Rodale, 2008) said if better to grab fruit, nut or beans. These foods boost energy more effectively because they contain vitamins, minerals, and other nutrients that combat inflammation, support your immune system, and help you recover faster from exercise, explains Pratt.

Taken from http://www.naturalhealthmag.com, here are 5 best energy foods.

Citrus
Snack on citrus fruits: They're rich in vitamin C, a powerful nutrient that can have an antioxidant effect 20 minutes after you eat it, explains Pratt. If you prefer juice, choose one with pulp for more fiber, he says.

Dark Honey
Replace the white sugar in your tea with a dark honey like buckwheat honey, which your body processes more slowly, says Pratt. (The darker the honey, the more nutrients it has, he adds.)

Beans
Eat a quarter cup of beans such as pinto or black beans (cooked any style, just don't add too much salt) for a low-calorie source of slow, steady energy.

Trail Mix
Make a trail mix out of your favorite nuts and seeds (like walnuts, pistachios, cashews, almonds, and pumpkin and sesame seeds), raisins, and a little bit of dark chocolate. Include as much or as little of each ingredient as you like (they're all healthy), but eat just one handful of the mix—you'll get sustained energy without too many calories, says Pratt.

Berry Juice
Mix 4 oz. of dark berry juice—like grape, pomegranate, cherry, blueberry, açai, or black currant—with 4 oz. of water. (Diluting the juice helps keep sugar levels down.) Look for a brand with low sugar content.

Fitness tips - We often eat a lot after the fitness. Maybe that's what makes the lack of significant change in our body when it was undergoing fitness routine. Should consider the type of food you choose, or simply read the complete list of names of the following foods are good for your consumption after Gym:

Chicken breast and vegetables

Chicken breast contains no fat and is known just contains meat with high protein. Eat the chicken breast with mixed vegetables only without rice or potatoes. Both are good for your immune system. But remember, do not ever be tempted to eat the chicken skin.

Eggs

Is not a thing to doubt, that the eggs do contain a lot of protein which is good for the body. Eat eggs again after fitness to restore energy in your body.

Salmon

this fish is famous for its rich in protein and fatty acids. Protein is found in salmon is very good for muscle growth. While the role of fatty acids reduce muscle damage after you practice.

Red rice

Well, if your tongue was not strong if only eat foods above and still want to eat rice. Choose brown rice as your diet. Brown rice is rich in fiber which can help overcome indigestion and suitable to be consumed after exercise as energy source.

Better sleep is the key to get health and active along the day. But not everybody can get this energy booster. Many problems can influence our sleep during the night, such as sleep ability, stress, work pressure and other. You need tips to get better sleep. Taken from webmd.com, here are 10 tops to get better sleeping?

Cut caffeine. Simply put, caffeine can keep you awake. It can stay in your body longer than you might think – the effects of caffeine can take as long as eight hours to wear off. So if you drink a cup of coffee in the afternoon and are still tossing at night, caffeine might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier.

Avoid alcohol as a sleep aid. Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep. An alcohol drink before bedtime may make it more likely that you will wake up during the night.

Relax before bedtime. Stress not only makes you miserable, it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual to break the connection between all the day's stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour.

Exercise at the right time for you. Regular exercise can help you get a good night's sleep. The timing and intensity of exercise seems to play a key role in its effects on sleep. If you are the type of person who gets energized or becomes more alert after exercise, it may be best not to exercise in the evening. Regular exercise in the morning even can help relieve insomnia, according to a study.

Keep your bedroom quiet, dark, and comfortable. For many people, even the slightest noise or light can disturb sleep like the purring of a cat or the light from your laptop or TV. Use earplugs, window blinds or curtains, and an electric blanket or air conditioner everything possible to create an ideal sleep environment. And don't use the overhead light if you need to get up at night; use a small night-light instead. Ideal room temperatures for sleeping are between 68 and 72 degrees Fahrenheit. Temperatures above 75 or below about 54 can disrupt sleep.

Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals before bedtime. An over-full belly can keep you up. Some foods can help, though. Milk contains tryptophan, which is a sleep-promoting substance. Other foods that may help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas. Also, try not to drink fluids after 8 p.m. This can keep you from having to get up to use the bathroom during the night.

Restrict nicotine. Having a smoke before bed -- although it feels relaxing actually puts a stimulant into your bloodstream. The effects of nicotine are similar to those of caffeine. Nicotine can keep you up and awaken you at night. It should be avoided particularly near bedtime and if you wake up in the middle of the night.

Avoid napping. Napping can only make matters worse if you usually have problems falling asleep. If you do nap, keep it short. A brief 15-20-minute snooze about eight hours after you get up in the morning can actually be rejuvenating.

Keep pets off the bed. Does your pet sleep with you? This, too, may cause you to awaken during the night, either from allergies or pet movements. Fido and Fluffy might be better off on the floor than on your sheets.

Avoid watching TV, eating, and discussing emotional issues in bed. The bed should be used for sleep and sex only. If not, you can end up associating the bed with distracting activities that could make it difficult for you to fall asleep.

These tips are suitable for those of you who have sleep problems. Do as a routine and daily can make repair you sleep quality.