Having problems to fall asleep?

Here are 5 surprising food that will help you fall asleep easily:

1. Mozzarella cheese- is loaded with an amino acid that prompts your body to produce more of the feel-good chemical serotonin, which ultimately helps you chill out and doze off. Who knew?

2. Salmon-One recent study found that getting 600 mg of omega-3 fatty acids per day helped people sleep nearly an hour longer and wake up 7 fewer times throughout the night. 
Read More: http://onlinelibrary.wiley.com/doi/10.1111/jsr.12135/full

3. Almonds - A handful delivers almost 20% of your daily magnesium, which can relax your muscles and help you feel calmer, so your mind isn't racing when your head hits the pillow.
Read more: http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2

4. Oatmeal-  has a good source of the sleep-promoting hormone melatonin,  it's loaded with carbs that'll make you feel sleepy anyway, you might be conked out before you even finish eating a bowlful.

5. Bananas - These starchy fruits are rich in magnesium as well as potassium, another potent muscle relaxer. Plus, like mozzarella and almonds, they deliver plenty of grog-promoting tryptophan. Best of all, they satisfy that near-universal urge to eat something sweet before bed.

REFERENCE:http://www.prevention.com/food/clean-foods-sleep?cid=OB-_-PVN-_-SSF

Delicious ways to eat healthy

Orange Rosemary and Cranberry Bread

Prevention catalog  has a wide range of healthy food that will boost your energy and taste good!

Here is one healthy recipe:


Ingredients
21/2 Flour
2/3 Sugar
1 1/2 Tsp Chopped rosemary
1 tsp baking powder
1/2 tsp baking soda
1/2 salt
3 lg eggs, beaten
1/2 Olive oil
1/2 C Fat free yogurt
6 tbsp orange juice
1 tbsp orange zest
1 tsp vanilla extract
1 c fresh frozen cranberries

NUTRITION

289 Cal, 6 g protein,
 41 g carb, 1g fibre,
15 g sugars, 12.5 g fat,
2 g sat fat, 237 mg sodium



For more delicious recipes information read, Prevention

"Eat an apple on going to bed, and you'll keep the doctor from earning his bread."

"Eat an apple on going to bed, and you'll keep the doctor from earning his bread." a famous quote from the 1960's, popularly recited today as " An apple a day keeps the doctor away!"

Is there any truth to this?

The components of an apple are: 

• Pectin -- Pectin is a form of soluble fiber than lowers both blood pressure and glucose levels. It can also lower the levels of LDL, or "bad" cholesterol in the body. Pectin, like other forms of fiber, helps maintain the health of the digestive system. Apples are an excellent source of pectin.
• Boron -- A nutrient found in abundance in apples, boron supports strong bones and a healthy brain.
• Quercetin -- A flavonoid, this nutrient shows promise for reducing the risk of various cancers, including cancers in the lungs and breast. It may also reduce free radical damage. Free radicals develop when atoms in the body's cells have unpaired electrons, which can lead to damage to different parts of the cell, including DNA. Quercetin may neutralize free radical damage, which has been implicated in a variety of age-related health problems, including Alzheimer's disease.
• Vitamin C -- Vitamin C boosts immunity, which helps maintain overall health.
• Phytonutrients -- Apples are rich in a variety of phytonutrients, including vitamins A and E and beta carotene. These compounds fight damage from free radicals and can have a profound affect on health, including reducing the risk of heart disease, diabetes and asthma.

Apples also act as a toothbrush, cleaning teeth and killing bacteria in the mouth, which may reduce the risk of tooth decay. They're also low in calorie density, one of the trademarks of a healthy food. When a food is low in calorie density you can eat good size portions of the food for relatively few calories. In addition, apples are affordable and readily available.

So when you are on the go, grab an apple... not only for the health benefits but because you don't have the time to get sick!!!

 For more information, read: An apple a day keeps the Doctor away

Tension at work?

We all know that not conflicts are bad, but destructive conflict builds unnecessary tension and disunity in a professional setting, this has the potential to affect productivity levels.

How do you deal with conflict, because at some point in your career, you must be exposed to conflicting scenarios. Firstly, what you need to do is identify the different types of conflict.

Harvard business Review described three (3) types of conflict:

1. Relationship- a sense of personal feeling associated with the attack. Not all conflicts are personal as we may feel, sometimes it's not that the other party is questioning your ability to perform; there is a possibility it could be a process or status conflict.

2. Process/ Task - usually a goal disagreement e.g project objectives.

3. Status- who is in charge, if the organization has a unclear organization structure or dealing with millennial generation. This one is most popular in organizations.

You can address these conflicts by:

1. Doing nothing
2. Indirectly addressing the conflict via simulation
3. Directly
4. Exit/ Leave the relationship/ Conflict/ Job




For more: Dealing with conflict in the workplace

Priority Time... I mean family time

With your busy schedules, it's hard to really enjoy those quality moments with your loved ones like, your baby's first step, your daughter's recital, your husband promotion or wife's new art gallery. Whatever the case maybe, sometimes we are too busy to really give the love and support to your loved ones.

Here are some easy ways to make your your family number #1:

•  Limit the distractions- yes, this include all electronic gadgets! Take a fishing trip or have a picnic, any outdoor activity that will minimize distractions, and  facilitating your family with your undivided attention.

•  Practice some of your family tradition. This will create a bond/ connection with generations of ancestral beliefs and norms, and your children will get a better understanding of you, by understanding their forefathers. 

Hope this was helpful. What are some common practice in your household to keep your family closely bonded?

Breaking the piggy bank

Money and Life

Money is important for the survival in this life. Suddenly everything is materialistic; Fancy Car, Fancy House, Latest toys and gadgets, I phones, i watches, Latest fashion.

Its all so crazy, to get so involved in material things, yes comfort and luxury is important and we all are working to achieve some life goal to satisfy our Physical needs according to Maslow.

But, changes in consumer behaviour and patterns is so predictable now... it really not that hard to market goods and services now, all you need to do is really keep up with technology... that's just speaking broadly.

Emphasis is heavily placed on the questionable financial decisions some of us make by getting caught up with the latest trends and fashion.... well the rest is history. Living from pay to pay!

This causes unwarranted stress for us, so make a budget and stick to it, and for that budget not to be too strict, incorporate a miscellaneous expense item.

This can create some flexibility to a rigid plan!

Papaya leaves' miracle

Ever had Dengue, Chik-V or any other strain of the viruses? Did you feel like you would die?

I, myself had the unfortunate experience, and nothing worked, except for papaya leaves (also known as paw paw leaves.)

Luckily, the cure was in my backyard!
Papaya leaves, this was boiled in hot water and left to cool. I drank 2 glasses a day, which was probably was too much... but it worked. Within a couple of days I back on my feet again!

Further reading: Target Goa

Running to good health

Running makes you happier!

All you runners out there, you would experience this feeling. This 'runner's high' feeling is that rush of  'feel good hormones' endocannabinoids. Running also produces antidepressants like effect says one study. So if you are feeling depressed or upset about anything- take a run!

For more reading: runners world

It's getting Hot it here

Pepper has a compound responsible for the fiery sensation in peppers is capsaicin, it is an odorless,\and tasteless antioxidant.



The American Institute for Cancer Research conducted a study and found that capsaicin leads to the death of prostate cancer cells yet leaves normal cells unharmed.



In Peppercorns (also known as black pepper) another chemical compound in called piperine may be able to help prevent a breast cancer tumor from developing, a University of Michigan Cancer Center study suggests.

What do your think? Do you think that pepper is good for your health?

Further reading: American Institute of Cancer Research

Foot in the Sand

Do you have everything you ever wanted? But why are you still not satisfied?

When this feeling is too much, you may start to question your purpose in this life....but how will you find the answers to this frequently asked question?

Simple, whenever you reach this juncture in your life, take a break from your life; as continuing will not give you the answer that you are look for... find a quiet secluded outdoor area, to connect with nature. Stay still and take deep breaths.

You will need to form a shallow puddle and place both feet in. Slowly start to mulch in the puddle while remaining calm and  connecting with nature. This therapy will fill that void you have, that yearning to be more than what you really are. I have tried this and its unimaginably powerful!

Have you tried it? What was your expectation? Was it helpful?

Quick healthy snack for work PT 2: Banana Nut Bread

Another round of healthy snacks for the office:

¾ cup gold metal all-purpose flour

¾ cup gold medal whole wheat flour

½ cup sugar

¾ cup mashed very ripe bananas (about 2 medium)

1 container (6 oz) greek fat free plain yogurt

1/3 cup vegetable oil

1 teaspoon baking soda

½ teaspoon salt

2 eggs

½ cup coarsely chopped nuts

Courtesy: Betty Crocker Banana Nut Bread

Quick healthy snack for work: Asian Chicken Roll Ups

To address the issue of not eating on time and eating unhealthy, here is one easy snack you can try:

 Asian Chicken Roll ups: Recipe

2

tablespoons crunchy peanut butter

2

tablespoons teriyaki baste and glaze (from 12-oz bottle)

1

tablespoon packed brown sugar

1

tablespoon hot water

1

teaspoon sesame or canola oil

4

Old El Paso™ flour tortillas for burritos (8 inch; from 11-oz package)

8

slices (1 oz each) deli cooked chicken breast 

1 1/2

cups shredded iceberg lettuce 

1 1/2

cups shredded carrots 

1/2

cup chopped fresh cilantro

Courtesy: Betty Crocker

Stomach ache and Weight Loss

As working professionals, we are committed to duty but not our tummy. We get into the habit of not eating on time, and when we do eat it usually is a quick bit of something unhealthy;  as such are left to deal with the consequence of acid reflux disease and unwanted fat deposits around our tummy.

 Warm water and rough skin lemon juice is used to reduce stomach problems such as acid reflux, stomach ache, and  to loss weight.

A number of people have attested to the remedy, do you believe in rough skin lemon and warm water! Do you know anyone who has used the remedy and it worked or didn't work?

Strong muscles, bones and ligaments in just one movement!

Sometimes there aren't enough hours in the day to squeeze in any additional activities, and by sometimes I mean All the time! We all know the importance of exercise for the smooth functioning of our bodies.

All you need to do is Squat!!!

Squatting is a compound full body exercise. It targets the primary muscles in your body: thighs, hips, buttocks, hamstrings as well as bone and ligaments training.

Squat when you are brushing your teeth, before you shower, and on the weekends when everyone is still sleeping!

Relationship with Self

Feeling like if everyone is taking advantage of your kind nature? 

At some point in our lives, we feel used and under appreciated!

One way to totally ensure that this doesn't happen and to put your mind is at ease, is to develop a relationship with yourself!


You can do this by having that conversation with yourself, yes the kind where you get feedback...from yourself!

Once you do, you will be able to identify all your weak areas and  immediately feel an innate urge to restrict all negative influences affecting your life.

 Focus on your happiness and what is important to you. This is not a form of selfishness. So don't worry about selfish remark...so go ahead a start that conversation with yourself!!!

For more information you can: Healthy relationship with yourself

Beating the traffic blues

How many of us wake up early just to beat the morning traffic, but to no surprise at all the pile up is still there?

Traffic usually brings out the worst in people, getting to work late , and having to face traffic again on the way home...it seems never ending!

How should you actually deal with this traffic issue? Well the number of cars on the road are not going down, traffic management is doing little, so what should you do to remain healthy amidst the pollution, noise and road rage?

Turn up the radio to your favourite tunes and sing along! This will ease your mind from worry and tension from your tardiness and unwanted tension. Because you are already late, so why not sing!

Car pool- why? You should do your part to ease the traffic congestion, and this way you will have company on your long journey. (Tip: make sure its someone you can tolerate for a number of hours.)

Get mentally ready for that meeting this morning. Mentally prep yourself for your morning meetings, or things on your agenda for the day. You are just sitting there, why not plan for the day.

For more information on how to beat the traffic, visit:Economic Times: Beating traffic

Overwhelmed with deadlines?

Are you stressed because that deadline date is fast approaching?

The mere sound of 'deadline' hums in an ominous tone, our muscles tense and send our pressure running high. However, there can still be a turn around for stressful situations like this.

 Best advise: keep clam and be realistic with the amount of time you have left, and the amount of work  you have to get done.

Panicking will not help the situation, so your best chance of success  is to gather your thoughts, put yourself in a positive frame of mind, and review your plan to get assignments done.
Treat each task as a project, with time being your most valuable resource.

Take back control of your time!!!

Yum! Balanced diet!!!

Eating healthy doesn't have to be boring!!!



Remember this, the food pyramid, the central guide to healthy eating, but how many of us actually follows this?  Some of the combination can be a bit generic and dull at times.

Famous Crab & Callaloo

In Trinidad and Tobago, the use of herbs and spices are key ingredients to make your senses go wild.

Yes! when preparing food, natural herbs and spices can add flavour to make your balance meals tasty and delicious.









You can also visit:caribbean pot and Wendy Rahamut's Cooking for more details.

3 Effective Tips to achieve a balanced life

If you used a scale to measure the balance and control in your life, what will it be? 

Chaotic vs Orderly?

Yes, life can get a bit chaotic and messy at time, but you are not alone!

Here are some useful tips to healthy put your life in order;


1. Schedule Downtime to rejuvenate yourself!

This incorporates any activities that you relaxes you, so go ahead and have fun.
Spending time having fun, whether with friends and family or alone, relaxes the mind from a stressful work schedule and busy lifestyle.

2. Exercise!

Exercise boosts your energy level and ability to concentrate.
It also keeps the body fit and looking good with impacts your confidence level.

So, if it's at least 20 minutes a day, get your body moving!

For more information, please follow the link: importance of physical activity

3. Meditation!

Meditation- an interesting and under practiced concept here in Trinidad and Tobago for us 'busy buddies'.

Meditation is simply the cultivating the presence of God in mediation and prayer. Meditation builds a open relationship with a higher spiritual conscientiousness, which satisfies our divine purpose of our existence.

Although these three (3) tips did not specifically address each aspect of our life but focus more on our mental calmness. This was deliberated, as your mental ability to be at ease will thereby lead to productivity to all other pillars in your life.

Up Next: Yum! Balanced diet

Healthy Mind, Body & Soul: Importance of living a healthy life

Everyone is different!

A 'Healthy Lifestyle' holds a different meaning to everyone.

While some may equate good health with exercise, balance meals etc and others a disease free life; some may consider happy moments to be a healthy lifestyle, e.g. spending quality time with family members.

This blog will consider all the aspects of a healthy life as it relates everyone perception and interpretation of health. It will burrow deep into causes of individuals stress factors and recommend powerful remedial to overcome weaknesses in our lives.

To get us started, the following are some simple tips to encourage us with healthy living.

Simple Ways of starting a healthy lifestyle

Please participate in healthy discussion by commenting below.

Up Next:  3 Effective Tips to achieve a balanced life