Lifestyle

Top 10 Ways to be an Early Riser

more-intelligent

That moment when your alarm goes on… (ahh Im so warm and cozy in bed: might as well snooze? snooze, snooze, 5 more minutes. Uh oh! ok Im late now! do you know that feeling? Then this is a must read! Other than loosing those last 10 pounds, becoming an early riser is one of the hardest things to accomplish, yeah dragging yourself out of bed cause you have to go to work doesn’t count.

I’ve met a lot of people who are used to waking up at 5 a.m everyday! Go to the gym have a full nutritious breakfast and then go to work, by 6.30 a.m they’ve done more than what some of us have done in a full day. Old me used to think how could they do it? If I barely have time to eat breakfast, sometimes I even skip it and ..oh gosh if only I wouldn’t have pushed the snooze button once again I would’ve had time to wash my hair.

After doing some research on how to become an early riser, I can say its easy just following these 10 steps!

1. Go to bed earlier:

Try and turn the TV off, read your last chapter or check Facebook for a last time at least 8 hours before the time you want to wake up, if you continue this habit, you wont sleep late and then will be able to wake up 15-30 minutes earlier than usual.

2. Have a good reason to get up:

Exercise, read, take a nice walk with your dog, share a nice breakfast with your family, start a morning project.

3. Reduce your caffeine intake:

It is recommended to have only one or two cups of coffee every morning. Having more caffeine will contribute to those late nights.

4. Stretch:

Stretching gives your body a boost of energy, it looses up your body and helps you feel more relaxed, stretching with a good breathing routine will clear your mind and make you feel amazing!

5. Just Breathe:

Breathing deep, start the day feeling thankful for what you have, your family, your work that beautiful house and the beautiful things in life, block those concerns of having a full agenda, that’s not what you want first thing in the morning it is going to cause immediate negativity leading to stress, Take a few moments to close your eyes and breathe deeply.

6. Drink Water:

If we are dehydrated we are going to feel more tired and weak, there are a lot of benefits about drinking water first thing in the morning since hydrating on an empty stomach cleanses the colon which basically means that you are flushing your waste out of your system, also water gives your body an energy boost, wait more good news, by drinking a glass of cold water your metabolism speeds up.

7. Exercise:

This is the best solution for controlling your sleeping routine, if you have a good workout, preferably in the morning, at the end of the day, after doing everything in your agenda, your body will naturally feel tired and you will fall asleep faster, this happens cause your body is mentally and physically tired, other as if you didn’t work out, you’d just be mentally exhausted by a long day you had. One of the ways that your body naturally wakes you up is by increasing levels of hormones like adrenaline, which causes your heart to beat faster, this happens when you exercise.

8. Wakey wakey eggs and bakey:

Eat breakfast! The night before think ahead a healthy, nutritious idea for breakfast this helps you save sometime, also if time is the reason why you are skipping it think of faster breakfast options like a smoothie. Eating breakfast will start your day off full of energy and happiness, since eating breakfast improves concentration and performance.

9. Take an early shower:

That feeling of fresh and clean we get after taking a shower, will definitely wake you up, also it will help start up your nervous system and invigorate your mind and body.

10. Wake up to happy or mellow music:

Soothing sounds are better in the morning, it is better to wake up with a smile other than a scary annoying beeping sound, happy and mellow music helps with the stimulation of your brain and wakes you up in a good positive mood.

Lifestyle

10 Foods That Help You Sleep Well

1. Fish

Most fish, especially salmon, halibut and tuna, boast vitamin B6, which is needed to make melatonin, a sleep-inducing hormone triggered by darkness.

2. Jasmine Rice

White rice has a high glycemic index, so eating it will significantly slash the time it takes you to fall asleep, according to an Australian study. In particular, jasmine rice in particular brings on shut-eye faster; research published in the American Journal of Clinical Nutrition found that people who ate a meal that included jasmine rice fell asleep faster than

3. Tart Cherry Juice

Melatonin-rich tart cherry juice has been shown to aid sleep. Drink a cup of tart cherry juice twice a day for relief of severe insomnia.

4. Yogurt

Dairy products boast healthy doses of calcium, helping to prevent being calcium-deficient, which can make it difficult to fall asleep.

5. Whole Grains

Whole grains are rich in magnesium and consuming too little magnesium may make it harder to stay asleep.

6. Kale

Green leafy vegetables like kale are loaded with calcium, which helps the brain use tryptophan to manufacture melatonin. Spinach and mustard greens are other good options. Green leafy vegetables boast healthy doses of calcium too.

7. Bananas

Bananas are well-known for being rich in potassium, they are also a good source of Vitamin B6, which is needed to make melatonin.

8. Chickpeas

Chickpeas boast vitamin B6 too, which is needed to make melatonin.

9. Fortified Cereals

Fortified cereals also boast vitamin B6, which is needed to make melatonin.

10. Almonds

Almonds are rich in magnesium, a mineral needed for quality sleep. A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it makes it harder to stay asleep.

Lifestyle

Top Ten best food for burn fat

1. Almonds

These extra-lean nuts are packed with filling fiber, protein and powerful antioxidant, vitamin E, all of which your body needs to produce energy, build and maintain muscle tissue, and regulate blood sugar, also to prevent cravings that eventually may lead to overeating. But this is just the beginning of almonds benefits, they also block calories, and, because of the composition of their cells, they help reduce the absorption of all of their fat.

2. Eggs

Eggs are one of the better sources of protein and amino acids, which balance your body levels, therefore you feel less hungry throughout the day, because of their protein and fat. Begin your day with a couple in a delicious omelet.

3. Soy

Soybeans are the perfect option for almost any meal thanks to their incredible versatility, and they are also packed with antioxidants, fiber and protein.

4. Apples

A large apple has five grams of fiber, but it’s also nearly 85 percent water, which helps you feel full, they also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs, have you ever notice apples appear in almost every healthy list? That’s got to mean something!

5. Berries

Berries are known for being nature’s powerful antioxidant, which help you get more results from your workout by improving the blood flow, but they are also loaded with fiber, which traps food particles and shuttles them out of your system before they’re fully digested.

6. Leafy greens

They are so low in calories that you’ll burn more calories eating them than what they provide, and they are also loaded with filling fiber and calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

7. Yogurt

Yogurts with probiotics help you keep a healthy digestive system, which translates into a lower incidence of gas, bloating, and constipation, therefore a beautiful flat tummy.

8. Veggie soup

It has been shown that you can eat a snack with the same amount of calories as a broth-based soup and you will lose more weight with the soup¸ and it’s a simple way to get your vegetables!

9. Salmon

Seafood is an excellent (maybe the best) source of healthy omega-3 fatty acids, which promote fat burning by making your metabolism more efficient and may daily improve the glucose-insulin response, so in other words, you can see Seafood as an excellent source of abs-friendly protein.

10. Quinoa

Quinoa is a super-food that consists of a nutty flavor and crunchy-yet-chewy texture, and it is packed with fiber and protein.

Lifestyle

Top 10 Largest Vegetables and Fruits in the World

10. World’s Largest Carrot (18.9 Lbs or 8.5 Kg)

Presented by John Evans in 1998, this 18.985 pound (8.61 kg) carrot is the heaviest ever.

9. World’s Biggest Sweet Potato (24.9 Lbs or 11.2 Kg)

Lebanese farmer Khalil Semhat, from the southern city of Tyre, couldn’t believe his peeled eyes when he discovered he had grown a massive potato. This potato weighs 11.3 kilos (24.9 pounds), setting a record for the world’s largest potato.

8. World’s Largest Cauliflower (31.25 Lbs or 14.1 Kg)

Also grown by Evans, this Cauliflower weighted 31.25 lb, making it Alaska’s largest one in 1997.

7. World’s Largest Broccoli (35 Lbs or 15.8 Kg)

In what was John Evans’ first World record in 1993, this Broccoli weighted over 35 lb, making it a world record.

6. World’s Largest Jackfruit (76 Lbs or 34.4 Kg)

The sweet tasting fruit weighed 34.6kg (76lb 4.4oz), measured 57.46 cm (22.625in) long and had a circumference of 121.28 cm on 8 August 2003. It was grown by George and Margaret Schattauer of Captai Cook, Hawaii, USA. Native to Western India, the fruit spread throughout South East Asia and first came to Hawaii in 1888.

5. World’s Largest Green Cabbage (76 Lbs or 34.4 Kg)

John Evans, a mechanical designer who lives 40 miles north of Anchorage in Palmer, Alaska, holds seven world records for giant vegetables. One of them is this Green Cabbage, who weighted over 76 lb, making it a world record in 1998.

4. Worlds Largest Marrow (113 Lbs or 65 Kg)

Grown by Ken Dade in Norfolk, the 65kg (113lbs) vegetable needed two men to carry it to a stand at the National Amateur Gardening Show in Somerset. The voluptuous vegetable has entered the Guinness World Records book, beating the previous world title holder by 3kg.

3. World’s Largest Watermelon (268.8 Lbs or 122 Kg)

Weighting 268.8 pounds, this watermelon made the cut as the world’s largest watermelon. Grown at the Hope Farm Store by Lloyd Bright, they set world records in melon size in 1979 with a 200 pound melon and again in 1985 with one that weighed 260 pounds.

2. World’s Largest Pumpkin (1689 Lbs or 766 Kg)

Grown in Rhode Island, the world’s biggest pumpkin was shown at the Topsfield Fair of Massachusetts in 2007, weighing 1689 lbs.

1. World’s Largest Cucumber (36.1 in or 0.9 mts)

The 36.1in cucumber was grown by Alf Cobb who beat his own record of 35.1 in at the National Amateur Gardening Show, from the Bath and West Showground in south-west England.

(source: oddee)