Having to tussle on the bed all night long, without having a proper sleep will just leave you feeling really tired during the day and very weak and you may not be able to accomplish all your daily task, many foods contain naturally occurring substances that bring sleep to you, making you wake up refreshed in the morning. Here are 6 of them

Walnuts –

these are good sources of tryptophan, which is a sleep enhancing amino acid that helps to make serotonin and melatonin. This is the body’s clock hormone that sets your sleep-wake cycles. Research also showed that walnut contains its own melatonin which helps you fall asleep faster.

Almonds –

these are rich in magnesium, a mineral needed for a quality sleep and known as a remedy for headache. A study showed that when the body’s magnesium levels is low, it makes it harder to fall asleep.

Cheese and crackers –

normally people say that a glass of warm milk makes you sleep, but the truth is that any diary product can help you with sleep. Calcium which is found in cheese, yogurt, milk, helps the brain to use the tryptophan found in the dairy products to produce sleep-inducing melatonin.

Lettuce –

taking dinner that involves salad, especially containing lettuce can help speed up the bedtime, because lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium.

Cherry juice –

just a glass of cherry juice and sleep would come knocking at your door. According to a research, cherries especially tart cherries, naturally boost the levels of melatonin, and people with insomnia that drank grape juice experienced some improvement.

Rice-

white rice has a high glycaemic index, so eating it will significantly slash out the tine it takes you to fall asleep. A study shows that jasmine rice beings on shut eye faster, and people who ate this jasmine rice fell asleep faster than those that ate the other rice types.

It is important that we watch what we eat, because a lot of processes such as healing and development go on in the body while we are asleep that is why it is very important that we eat healthy foods that will help us sleep and maintain at least 7 hours of sleep at night so that we can be energised when we wake.

Most people like to “take it easy” sometimes and go out to eat instead of slaving over the stove for a proper meal. A lot of people are  living on a budget and so when they realize that eating fast food is actually saving money, they are more likely to do so more often. The problem however, is that it is called ”fast food” for a reason. A lot of shortcuts are taken to ensure maximum taste which involves chemicals which trick our brains into eating a lot more than we’re supposed to and because the food itself is unhealthy, portion sizes are for giants and the calorie amount is sufficient for a rhino, weight gain is not only possible but inevitable.

Fortunately, this article will teach which fast foods to avoid and hopefully, you’ll be able to make a more informed choice when you drive through your favorite place.

1. Burgers

Step away from the burger! That burger you so enjoy with a smile on your face as you feel yourself becoming gradually satiated is filled with chemicals that trick your brain into thinking that yout stomach is still hungry thereby, creating a miscommunication between the two. That’s why after every meal, you feel as though you gut is about to implode.

2. Fried foods

You know those delicious fries you just can’t stop snacking on? The deep fries ones at the burger place? Do you know about the oil in which it is fried? How old the oil is? If you’re eating them right now, you probably should put that one down and listen up. Potatoes on their own are fine, but when deep fried in 3­ month old dehydrogenated, dirty oil that has filtered and reheated more times than could be comfortably counted, it goes from natural to toxic in less than a minute!

3. Soda

We don’t know who came with the idea of creating a carbonated­, highly sweetened­-pre­diabetic drink but, it was a toxic idea which we are now having to deal with. Today’s sodas contain more artificial dyes, carbs and added sugar, which is known is to be very harmful over time; it can even cause liver and kidney damage. It also has negative effects on the endocrine system i.e. the hormones.

4. Pizza

Pizza. When done right, it can be very healthy and delicious but people have become too lazy to create healthier versions of our all-­time favorite meal. The ”traditional” pizza is high in simple carbs and very low in fibre, protein and lacks any nutritional value.

5. Shakes

Milkshakes are very delicious…..if made at home. Otherwise, it is just a tall glass of diabetes and obesity filled with artificial sweeteners, dyes and flavors; even small cup of milkshake can contain up to 450 calories! If you a shakoholic, just invest in a good blender and buy locally grown fruits and low­fat milk or any milk of your choice and you should fine.

6. Desserts and Snacks

Cookies, chocolates, Donuts, Jelly pie. These are probably a sweet spot for some of us. But the truth is, no matter how healhty desserts are, it is not advisable to have them every day. And since only a few of us actually pay attention to the amount of sugar and butter in the various types of desserts and snacks, it is best to not eat them frequently; may be only weekends. Then, during the week, have something a bit more ”conscious” and healthy. Examples are; gelatto and fruit salad.

7. Bread

Not all types of bread are bad. There’s sour dough, wholewheat, rice and many more but the bad one is the white bread; the one made from the bleached, white flour which only spikes your insulin levels due to its high glycemic index, which then increases belly fat. When belly fat is increased, it affects the whole body by releasing excess stress hormones. It’s a vicious cycle.

Conclusion

So there you have it! 7 junks foods you should to tally stay clear off.

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Most people have this delusional belief that because they’re slim and young, they don’t really need to watch out for what they eat. So they ignore the labels on food, they ignore the quantity and they also ignore the quality of the foods they take into their system. As long as it tastes good and is available, they’re good to go.
Forget about losing weight for a second, and think about your health. Think about how what you eat has an effect on your brain. Your food choices can have a lot of influence on your memory and cognitive abilities. Below are 4 foods you need to avoid if you want to stop hurting your brain:

1. Tofu

Made out of soy milk, this food has been associated with an increased risk of cognitive impairment and memory loss. Research involving 719 Indonesian men and women who ate 9 servings of tofu a week and those who didn’t was performed, and at the end it was discovered that after a series of memory tests, those who ate the 9 servings of tofu weekly faced greater memory challenges than those who didn’t. So to be on the safe side and to keep your brain healthy, try to reduce the quantity of tofu you eat to a very little amount.

2. Sodium

It’s no news that sodium has a lot of negative effects on your blood pressure and foods high in sodium can actually be a risk factor of cardiovascular diseases. But did you know that high levels of sodium intake paired with physical inactivity could also have a negative effect on your cognitive abilities? Well that’s the fact.
However, there’s good news. You can actually counteract the negative effects of sodium on the brain by regularly working out.

3. Trans Fat

If you were looking for one more reason why you should avoid foods that are high in trans fat, apart from the fact that they add to your weight, well here it is: Studies have shown that consuming more trans fat is associated with difficulty remembering words. So try eliminating trans fat in your daily meals, it’ll go a long way in keeping your brain healthy.

4. Saturated fat

This second type of unhealthy fat is not only unhealthy for your weight and heart, but also affects your brains. A study was done on rats and it was discovered that rats with diets high in saturated fat affected the part of the brain that controls motivation and well being. This can often lead to mood disorder, drug addiction, and overeating. It’ll be to your own benefit if you cut down on foods that are high in saturated fats, such as butter and mayo.

Conclusion
You can help keep your brain healthier by avoiding these foods and working out regularly. Studies show that people who exercise regularly have a healthier brain than those who don’t. So it’s time to wise up and break some sweat.

Thinking of hiring a professional fitness trainer? We’d be glad to recommend a trainer you can trust. Please get in touch with us at:

WhatsApp number: +971565830067 (Just send us code 7555 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK

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An enlarged heart, a condition also known as cardiomegaly, is a medical condition that causes the heart to become abnormally big. It is observable on a chest x-ray and usually occurs due to a defect present in the heart.

Some foods, when taken, worsen this condition and could lead to a heart failure. Below are some of the foods that should be taken in a very low quantity or even be completely discarded.

1. Sodium

The function of sodium in the body is to maintain the balance of water in and around the cells. The amount of water in the body increases with the amount of sodium that is ingested. Due to excess storage of water, there will be swelling of the lower extremities and apnea (shortness of breath).

These symptoms, will cause the heart to work harder and can result in hypertension or heart disease that could possibly lead to heart failure.

Generally, it is advisable to eat low quantities of foods that contain sodium but in the case of an individual with an enlarged heart, it’s best to keep sodium away, entirely.

Salt is a perfect example of foods with sodium. The higher your intake of salt daily, the more risk you face of heart failure.

Other examples of sodium-rich foods incldue processed meats, vegetable juice, salad dressings, cheese, chips, and so many more.

2. Fat-rich food

Too much intake of fat daily isn’t in any way helping the heart. Excess fats in the body can cause diabetes and extra weight that could make an individual obese. Fats, especially those stored in the abdomen region, are likely to increase the risk of any cardiovascular disease which could enlarge the heart.

3. Carb-rich food

Too much carbohydrates in the body can affect insulin function and increase blood sugar levels. An increase in blood sugar levels is the major cause of diabetes, which is known to be one of the leading causes of heart disease. Once blood sugar levels get out of control, heart disease creeps in slowly and might result in cardiomegaly.

4. Alcohol consumption

If alcohol must be taken at all, it should be in very minimal quantities. Alcohol consumption is toxic to the heart, increases blood pressure, raises the level of fats and causes arrhythmias (irregular heartbeat). All of these can lead to cardiomegaly and heart failure. A generally accepted safe intake level of alcohol is two drinks for men and one for women.

Conclusion

The result of an enlarged heart is usually heart failure and thereafter, death, but the risk of death can be lowered if the condition is well managed. Remember to follow the tips outlined in this article, consistently, for best results

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK

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Pregnancy can be a tough time for women, particularly with regards to weight gain, as you begin to eat for two. However, there are certain foods which will cause you to gain more weight than you should, and alarmingly, a lot of these foods are very common. Read on to see our list of the top five worst foods that will significantly increase your pregnancy weight gains:

1. White bread

White bread contains a lot of sugar and it doesn’t have the ability to keep you satisfied, so within a few hours, you are likely to find yourself feeling hungry and reaching for snacks. Research has shown a correlation between eating larger quantities of white bread and being more likely to gain weight. Ideally, you should replace your white bread with whole grain or whole wheat bread as much as possible.

2. Fried foods

Fried foods like deep fried chicken will unfailingly cause you to pile on the pounds. Since one thigh contains 25 grams of fat, eating deep fried chicken quickly lead you to gain weight, and even more so when you’re pregnant.

3. Cream based- salad dressings

Although most salads are usually very healthy and recommended for weight loss, cream based salad dressings (which are usually more enjoyable) may contain a lot of fat and calories. It is recommended you try oil-based salad dressings which is good for your health.

4. White rice

Crucially, white rice is just like white bread: it can encourage your body to store excess fat that it doesn’t need and makes it harder to lose weight. The best alternative in this case would be brown rice, which is full of fibre, vitamins and nutrients that will allow nourish your body without any unwanted weight gain.

5. High fructose corn syrup

This one applies to just about everyone, as high fructose corn syrup, found in a number of common snacks and processed food such as soda, is extremely harmful for health. For pregnant women in particular, there is compelling evidence that these foods can make you gain extra weight and even stimulate a craving for sugary foods.

Avoiding too much weight gain during pregnancy is a difficult task but one that can be made easier if you follow the tips we have just outlined here. Avoid the foods listed here is a must if you’re trying to stay in shape during your pregnancy.

Are you carrying an unwanted load around your belly?

Well don’t worry, you’re without any doubt not alone! To be honest you don’t necessarily need to spend a dime to tighten and tone those abdominals. However, all you really need to understand is a few things about the human body.

DID YOU KNOW: Male abs are considered fat if the waistline measures more than 40 inches, (it’s time to consider cutting down your consumption of certain foods).

 

1. Refined grains

These are ingredient found in foods like white rice, white bread, and regular white pasta. The unrefined stuff (whole wheat, brown rice and quinoa) is always healthier. Pennsylvania State University researchers found that people who ate whole grains in addition to keeping a healthy diet of fruits, vegetables, low-fat dairy and protein, lost more weight from the abdominal area the group of people who kept the same healthy diet but ate all refined grains.

2. Potato products

A study published in the New England Journal of Medicine followed the weight changes of more than 120,000 men and women for up to 20 years. The participants were checked every four years and, on average, they gained 3.35 pounds each time—so almost 17 pounds by the time the study was finished. The foods associated with the greatest weight gain? Our favorites potato chips and potatoes.

3. Red and processed meat

In another study, published in the American Journal of Clinical Nutrition, researchers worked with more than 370,000 people and found that folks who ate the equivalent of a small steak a day gained about five pounds in five years.

Learn to say no to these delicious delights

4. Frosting

The cake itself might not have trans fat, but chances are if the frosting isn’t made from scratch it will likely have trans fat in it. How bad can trans fat be you must be asking? Well one serving provides nearly a full day’s worth of trans fat, so you’d better be extra careful about all of the other food you eat that day.

5. Diet soda

It’s easy to get fooled by the zero-calorie label, yet sodas made with sugar substitutes are believed by many to play a role in weight gain. A new study published this month found that people who drank diet soda gained almost three times the amount of abdominal fat over nine years as those who didn’t drink the no-cal stuff.