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!