Small lifestyle changes with BIG benefits!
Size doesn't matter - really! Try some of these simple little habits and you'll look,
and feel much healthier.
Go to bed early - and lose weight
Why: When you're tired your adrenal glands function under stress, and in turn effect your kidneys making you retain fluid and looker puffy. When you're rested, your organs function more effectively - making you look and feel thinner. We also tend to eat much more when we haven't had enough sleep and usually reach for caffeine, refined carbohydrates and sugar to give us an energy boost - all of which can add on the extra kilos.
How: Try sneaking to bed 15-20 minutes earlier each night.
Have a berry smoothie - and boost your eyesight
Why: Blueberries are high in vitamin C and are also packed with flavonols, which protect the sensitive cells of the eye.
How: The best way to get your berry dose is to have blueberry, blackberry or red current smoothie. Blend a handful of berries (if you can't find fresh ones, check your supermarket freezer for frozen ones) with a banana and a splash of milk. Blend until smooth.
Drink tea - and boost your immune system
Why: Tea is a rich source of antioxidants known as flavonoids, which play a big role in protecting against some cancers and cardiovascular disease.
How: Drinking just one cup of good quality tea a day will provide you with around 200mg of flavonoids. Drink three cups a day over two weeks and will increase the amount of flavonoids in your blood by 25 percent.
Floss your teeth - and protect your heart
Why: Flossing your teeth every day is the best way to prevent gum disease and protect your heart. What's the connection? If gum disease is left untreated it can lead to inflammatory reactions in the body that can trigger heart disease and stroke.
How: Floss whenever your brush!
Relax for 15 minutes - and reduce blood pressure
Why: Relaxing for at least 15 minutes a day reduces blood pressure, breathing and, in the long run, reduces your reactions and how you deal with stress.
How: Try this yogic technique to calm and focus your body and mind!
1. Sit or lie somewhere comfortable.
2. Breath slowly in and out through the nostrils.
3. Try to draw the breath deep into the abdomen.
4. Focus on the sound "soo" as you inhale.
5. Focus or quietly repeat the sound "humm" as you exhale.
6. If the mind gets distracted, gently bring it back to the exercise.
7. Practice for 5-15 minutes.
Eat protein - and boost your energy
Why: Protein stimulates the brain chemical dopamine that keeps you alert.
How: Give your brain a boost by eating some protein with your lunch - like a chicken or tuna salad. Go for complex carbohydrates (wholegrains or vegetables) over the refined relatives (white flour and sugar) as they'll provide you with sustained energy as opposed to a quick hit followed by a rapid slump.
Say 'no' to sugar - and slow down aging
Why: A diet too high in sugar or simple carbohydrates may have a negative effect on how skin looks and how fast it ages. The skin is made up of structural proteins like elastin and collagen fibres. The more sugar you have in your body, the more you force a chemical reaction causing sugars to attach to proteins - and this is very detrimental to the skin.
How: Cut back on the sweet treats!
Sleep on your back - and stop wrinkles
Why: If you're a really heavy sleepers or sleep on one or the other side of your face, you can wake up with vertical wrinkles - “sleep wrinkles”.
How: Try sleeping on your back so you don't have so much “squishing” or “squashing” of your face. It's not that easy to do, but you can train yourself and there are pillows to help you do so.”
Give up fat-free food - and stop over-eating
Why: You can eat as many carbohydrates as you want and still not be satisfied, whereas it only takes a little bit of protein or a little bit of fat to satisfy the centre in the brain which sends out the message ‘I'm hungry'. For instance, if you eat a scoop of regular ice cream, your craving for fats immediately goes down. Your body receives a signal that you've given it some fat and your hunger is less.
How: Skip low-fat/fat-free food - it's a general misconception that fat-free products are healthier. Usually these foods are higher in both sugar and kilojoules, and, ultimately, are not giving you the same sense of fullness and satisfaction, so you're likely to eat more of them.
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