health

How to get a good nights sleep

Plenty of people work long hours or become stressed due to a life change, this can affect the amount and quality of sleep that you get. So here are a few simple steps to ensuring that you get the sleep that you need

Caffeine and Alcohol

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Coffee, tea and energy drinks are a go to for many people these days to give them the energy they need to complete their day in an awake state. However having beverages, food or medicine with caffeine/alcohol in them can stop you from sleeping or make you have a disturbed sleep; meaning you have more the next day to stay awake and the cycle continues. It is recommended that you stop having caffeine filled items 6 hours before bed time to ensure that it does not affect the quality of your sleep.

Exercise

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10 minutes of aerobic exercise a day (or more) can help to promote a good nights sleep. It helps to decrease alertness which will naturally help you to fall asleep easier. Also the affect of your body heating up during exercise and then cooling back down again afterwards helps to promote the action of sleep within the body.

Healthy Eating

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I know we have all heard it before, but healthy eating really does help your sleep cycle. If you put excess weight on you are more prone to disorders such as sleep apnea, this is when your throat becomes blocked by excess fat causing you to stop breathing; therefore having a disturbed sleep. Some fatty and ‘fast foods’ can also contain a lot of carbohydrate and caffeine type substances that can keep your body alert and awake. Eating a big meal just before bed is also a bad idea as your body will be busy digesting the food, therefore you are more alert.

Power down to bed

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Younger and working generations have a tendency to sit in bed on phone’s, tablets, computers or watching TV. The blue light that is emitted from these devices tell our body to stay awake (a similar affect to day time), and will therefore stop you from sleeping. It has been recommended that you turn all devices off 1 hour before bed time and do a calming activity like reading a book or having a bath. It is also good to avoid using the bed for anything other than sleeping, as if you only use the bed for sleep, your body will start to get sleepy and prepare for a better nights sleep.

So there you go, 4 small and easy changes to make sleep that bit easier. What small changes will you make to your lifestyle?

Please like and follow my blog for more helpful lifestyle tips and tricks. Posts are published every Thursday.  

Love Becca x

health

5 cheap ways to stay healthy

Hi Everyone!

So many people that I talk to claim that being healthy is expensive and they cannot afford the lifestyle. I think this is an easy excuse to make if you cannot really be bothered. Having a healthy lifestyle does not have to be expensive and here are 5 money saving tips when leading a healthy lifestyle:

  1. Groceries

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When shopping for fruit and vegetables many people claim this is too expensive. A way to save here is buy the loose fruit or vegetables instead of the ready packaged ones. Also checking the clearance section of the store can mean picking up a bargain, especially if you plan on using it in the next couple of days.

2. Weights – use what you can

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Using weights does not mean going to the gym or having to buy over-priced equipment. Look around your house/garden/work/wherever and use what you have available. An example is using old water bottles and filling them with water or stones or filled boxes to create the weight that you want to use.

3. Use what mother nature gave you!

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Going for a run on the treadmill or using the cross-trainer is not the only way to do cardio. Go and explore your neighborhood or some nearby tracks. I live in a fairly rural area so there are plenty of bridle-paths or walkways with beautiful scenery that can be used. Don’t seclude yourself to a stuffy man made environment, go and enjoy the fresh air and outdoors; it is what it is there for!

4. Preparation. Preparation. Preparation

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Start to plan ahead of what meals you are going to have and when (maybe even draw up a little timetable). At the start of the week ensure you have all the ingredients that you need and make lunches and snacks for work or dinners later in the week. You can then pre-plan your healthy meal and be less tempted to buy extra foods, or go to the cafe down the road for lunch that overcharges for a not so healthy meal. You will be really surprised how much money you can save by not buying out all the time.

5. Fake the takeaway

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So much money can be spent per week on ordering take away’s because you do not have food in or time to cook (please see point 4); or if friends are coming over. If friends are coming over and you want to do a take out style meal then there are plenty of healthy versions that help you fake the real thing. It will probably have a lot more flavour and you can feel like you are having something naughty when really your being super good!

So there you go, 5 small and easy changes to make being healthy just that little bit cheaper. What small changes do you make to your lifestyle?

Please like and follow my blog for more helpful lifestyle tips and tricks. Posts are published every Thursday at 6pm. 

Love Becca x

health

Explained: Protein

The word protein is often thrown around as the word to know in fitness and health. However so many people ask and do not know what it is and what the benefits are for our bodies to absorb enough protein.

So what actually is it?

Protein is made up of small compounds of amino acids, the body generally needs to absorb 22 types of amino acids to function properly. The human body can create all but 9 types by itself, so it relies on gaining the rest of them from rich protein foods.

Why does our body need protein?

Protein helps to repair and maintain our bodies muscles and growth. More protein is needing by the body when growing, pregnant, injured, active or people who have undergone surgery.

How much should we have a day?

Typically we should have 60 grams of protein per day or 2 grams per 1 Kilogram of body weight. However the body can only absorb about 20-30 grams of protein at once, so the daily intake should be balanced out throughout the day to ensure all is absorbed. Protein can be found from:

  • Chicken/Turkey/other lean meats
  • Soya
  • Eggs
  • Tofu
  • Peanut Butter
  • Protein powders
  • Greek yoghurt
  • Cheese (mainly Mozzerrella)
  • Nuts
  • Seafood
  • Beans

About 20/30 grams of Protein should be consumed within half an hour after exercise. This helps to build muscles by repairing them and can help the fat burning affect last a lot longer.

Are there any risks with consuming too much?

If you consume 2.5 grams of protein per 1 kilogram of body weight then you are more at risk of dehydration, fatigue, having too many calories and having higher levels of calcium in urine. However these are fairly rare.

If you consume an extremely high amount of protein of 200-400 grams in a day then you are at risk of exceeding the livers capability to convert unneeded nitrogen to urea. This can lead to nausea, diarrhea and other effects.

If you have any more questions on protein please do not hesitate to ask!

Please like and follow my blog for more helpful lifestyle tips and tricks. Posts are published every Thursday at 6pm. 

Love Becca x

health

5 tips for Ulcers and Throat Infections

Hi Everyone! Over the past few months I have suffered with reoccurring throat ulcers and have now come down with tonsillitis (yay!). It is hard to know what is causing these for me because it is unknown what causes these types of infections; but here is a list of 5 tips and tricks to help avoid or treat the infection.

1. Citrus Fruits:

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Fruits such as Lemons, Oranges and Limes can irritate the flesh on the inside of the mouth/throat, so these are best to be avoided. If they do not seem to be the causer then still go for them. However if you currently have the ulcer/infection then definitely avoid to ensure it doesn’t get any worse.

2. Brushing Teeth:

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This one may seem obvious but keeping up a good dental hygiene is key. Using soft bristle brushes to avoid irritation or cutting the gum slightly that can let an infection in. If your toothpaste contains Sodium lauryl sulfate (SLS), which is the foaming agent in toothpaste but is otherwise a soft tissue irritant, then this could be the cause to your problem. Ensure you also use a medicated mouth wash (e.g. Corsodyl) to keep bacteria out!

3. Spicy Foods:

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Like Citrus foods, spicy foods can also irritate the flesh on the inside of the mouth/throat. During the ulcer/throat infection spicy foods can be incredibly uncomfortable to eat and can aggravate it, making it worse for a longer period of time.

4. Vitamins:

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A deficiency in particular vitamins can cause ulcers such as: Iron, Zinc, Calcium B-3 (niacin), B-9 (folic acid), or B-12 (cobalamin). If you continually get ulcers around your menstrual cycle then this is most likely caused by lack of iron and zinc vitamins which you would loose at this time. To ensure that I get all my vitamins I take 1000 mg Vitamin C, Skin, Hair and Nails tablets, multivitamin tablets and a tonic which includes all the B vitamins. This may seem like a lot and it may well be but this is what seems to work to avoid the ulcers or not to let them get so aggressive.

5. Home Remedies

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A few home remedies that you can try are: melted coconut oil with honey (both soothes and is antiseptic), applying ice or a small amount of milk of magnesia to the area or rinse your mouth through with some warm water with about a teaspoon of baking soda.

Do you suffer with ulcers much? If you do, have you got any other helpful tips?

Please like and follow my blog for more helpful lifestyle tips and tricks. Posts are published every Thursday at 6pm. 

Love Becca x

 

Introduction, Uncategorized

New Life, New Blog

So, here it is. My first blog! I am just your average 19 year old girl who is experiencing life and I want to share it all with you. I have such an interest in nutrition and lifestyle so expect lots of new and innovative information and maybe some recipes too! I am also an active Herbalife user who loves to try new food idea’s, so if you have any please share!

I often travel to new places either locally or worldwide and I will be telling you all about my adventures.

So stay here for lots of new exciting adventures and tips for your new lean life

Love Becca X