Beauty Sleep

5 Reasons why Sleeping Early is important for a Healthy Lifestyle

Getting enough rest and sleeping early is paramount to achieving a healthy lifestyle. Sleeping is the best medication and reward for your body. It is suggested that you sleep early and follow regular sleeping patterns to boost your health levels to stay happy and active. Below are 5 reasons why getting an average of 6-8 hours of sleep is essential.

1. Sleep helps to maintain your body clock

All humans have a body clock, especially women. All our body processes happen at a certain time because the brain runs on a body clock which controls the functioning of our bodies. By sleeping early and for long hours, you’ll be helping the body clock to function properly.

2. Sleep helps to recover

Our bodies heal and recover from the madness and tiredness of the day at night. We think that it is best to allow optimum time to our bodies to recover, don’t you think? This is only possible when you follow a regular routine and sleep early.

3. Sleep affects weight loss

Surprised? Don’t be, because recent studies have shown that too much or too little sleep can affect your weight loss goals. Going to bed early and waking up early is ideal to support your weight loss goals. According to sleep experts, people who have irregular sleep patterns were less likely to lose weight. Sleep well and reach your weight loss goals easily. Do we need to say more?

4. Sleep reduces stress

Do you always feel stressed out? Tired? That’s because you have not been sleeping well, missy. Boost your health by feeling fresh and active when you wake up, only by sleeping early and giving your body the rest it deserves.

5. Sleep promotes mental health

We all know the importance of being mentally happy and fit, don’t we? No amount of exercising can make you feel happier and healthier if you are mentally unwell. Sleeping is essential in avoiding problems of depression, short attention span, memory loss and nasty mood swings. Be on your way to physical and mental fitness by sleeping early.

Fun Facts on the Super Food: Chia Seeds

Chia Seeds 15 Fun Facts:

1. The chia plant (Salvia hispanica), sometimes referred to as chia sage, originated in the central valley of Mexico and is a member of the mint family.
2. Records indicate chia seeds were used as a food source as far back as 3500 B.C.
3. It was the third most important crop for the Aztecs, who recognized it as a "superfood" and prized it so highly that it was often used as currency.
4. Aztec warriors and runners are believed to have sustained themselves for an entire day on just a tablespoon of chia.
5. After the Spanish conquest, chia seed nearly disappeared as the Spaniards banned foods that were linked in any way to Aztec religion or tradition and virtually wiped out the complex agricultural system established by the Aztecs in order to grow foods that were popular in Spain instead.
6. The word chia is derived from the Aztec word chian, which means "oily."
7. The name of the Mexican state of Chiapas, originally called Chiapan, translates loosely to "river where the chia sage grows."
8. According to Aztec mythology, chia seed came from the nose of the maize god, Cinteotl.
9. The Chumash Indians of California also cultivated chia and prized it for its beneficial properties. This variety of chia is often referred to as chia sage or California chia.
10. Chia seeds have more Omega-3 fatty acids than any other plant food, including flax seeds.
11. Chia seeds are about 20% protein.
12. When soaked in water for 30 minutes, chia seeds form a thick gel. This gel also forms in the stomach when chia seeds are consumed. That sounds bad, but researchers believe it actually slows down the rate at which digestive enzymes turn carbs into sugar, making it especially beneficial for diabetics and others with blood sugar issues.
13. The popular Mexican drink chia fresca is made by soaking chia seeds in water until they become gelatinous and then adding sugar and lemon or lime juice.
14. Chia is hydrophilic and can absorb more than 12 times its weight in water. This makes it helpful in maintaining body hydration, something that is especially beneficial for athletes who need to remain hydrated during races and endurance activities.
15. Chia seeds are so high in antioxidants that they do not spoil easily and can be stored for long periods, unlike flax seeds.

If you need ideas on recipes, head over to Chia Seed Recipes for all the fun and tasty way to benefit from Chia Seeds into your meal everyday. 

Fun Facts on the Super Food: Banana

1. Banana Power
   
   A banana gives a sustained and substantial boost of energy - that’s why they are a favourite choice for cyclists, footballers and other athletes looking for a quick source of carbohydrate. The riper a banana, the quicker it is digested and converted to muscle fuel. Athletes love to eat bananas before sport, at breaks during a tennis game, and to recover quickly from sport.
2. Antioxidant power
   Scientific research papers confirm that bananas have significant antioxidant power. One study showed that bananas reduced the oxidative stress in the blood and reduced the ability of LDL cholesterol (bad cholesterol) to be damaging. The prevailing view is that oxidised LDL plays a major role in the formation of plaques leading to heart disease, so anything that reduces this risk is good news. Another study showed the antioxidant compounds in bananas helped protect nerve cells, which in turn could help protect the brain from Alzheimer's Disease. 
3. Vitamin Power
   The banana is the best fruit source of vitamin B6 (one small banana provides around a quarter of your daily needs; one big banana provides nearly half of your daily needs). B6 helps with the production of neurotransmitters including serotonin and gamma-aminobutyric acid (GABA). The banana is also a wonderful source of vitamin C, along with modest amounts of the B group vitamins folate, niacin, riboflavin and pantothenic acid. 
4. Low Glycaemic Index
   The average Glycemic Index of bananas is 52, less for under-ripe bananas as they have a higher starch content and a lower sugar content. A GI of 52 is classified as low, meaning that it doesn't cause high blood sugar levels. That makes the banana a good fruit choice for people with diabetes. 
5. Cancer fighter
   Bananas contain lectins, which have been strongly linked to a reduction in the risk of cancer and potentially helpful in the treatment of cancer. Plant lectins are known to resist digestion and enter the blood stream intact. They can affect the growth and proliferation of cancer cells, and even cause their ultimate death.
   Bananas can help reduce the risk of kidney cancer. Research on 61 000 Swedish women found that, of all the fruits, bananas gave the greatest protection against renal cancer. Women eating 5 bananas a week nearly halved their risk of renal cancer.
6. Perfect pick-me-up 
   Carbohydrate snacks are very useful for bringing low blood glucose levels back to normal and help avoid the mid-afternoon slump often experienced at work. We can
   control our blood glucose levels by snacking on high carbohydrate foods
   every 2-4 hours to keep levels steady. Healthy carbohydrate snacks are very useful for clear thinking, improved memory and mood. Bananas are ideal, because of their low GI and zero fat level. 
7. Healthy Blood Pressure
   This unique tropical fruit is extremely high in potassium and salt-free, making it perfect to beat blood pressure. Australian and international research show that a diet high in potassium and low in salt helps to keep blood pressure normal. Less than 1 in 10 people get enough potassium to reduce their risk of chronic disease, like stroke. That leaves a lot of room for high potassium foods like the banana.
8. Healthy & happy insides
   We all know that high fibre foods help keep you regular and prevent constipation. High in fibre, bananas included in the diet can help restore normal bowel action, without resorting to laxatives. A medium banana will provide about 10% of your fibre needs for a day.
9. Weight control
   You won't get fat on a banana. Bananas have a high satiety index, that is, they are very filling for the amount of kilojoules they provide. Imagine eating a medium sized serve of fries. Not particularly filling are they? Imagine eating four bananas at once. You would probably stop at one or two. Well, four bananas have the same number of kilojoules as a medium fries, yet so much more filling. If you are trying to maintain a healthy weight then eat plenty of fruit and vegetables and go easy on the fatty foods. As there is no fat in a banana it is almost impossible to get fat on a banana!

To read more, head over to Australian Bananas for more information on healthy living!