Your Herbalife Personal Wellness Coach
We are Kenny and Eunice. We are Personal Wellness Coach cum Independent Distributor of Herbalife in Malaysia. Our mission now is to help people everyday for weight management, energy level, skin condition by proper diet with balanced nutrition.
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a lot of people fail to get 7 hours of high quality sleep on a consistent basis. As a result, their health and fitness suffers and they don’t get to realise the full benefit of eating healthy and exercising regularly. Here are some tips to help you make high quality sleep part of your daily routine and listing 9 Ways To Improve Your Sleep Quality.
1. Sleep in a dark room
Even the smallest among of light can have a big impact on your sleeping quality. So to ensure that you get the best quality sleep possible. turn off all the electronic, light emitting devices in your room to make it as dark as possible.
2. Walk daily
Walking everyday is a great way to get some gentle exercise, boost your fitness, burn some calories and get some vitamin D. Exposure to natural light on a daily basis also help to regulate your body sleep cycles and will allow you to fall in to deeper sleep at night
3. Read before bed
Reading is a pre-bed activity that engages and focuses on your mind. It allows you to get in a relax state before you sleep and empty your mind of thought. So that when you do finish reading, you’ll drift off with ease.
4. Meditate daily
Meditation is another activity that when performed daily can greatly improve the quality of your sleep. It teaches you to naturally relax both your mind and body with ease and then you can apply these techniques to fall in to deeper, more relaxing sleep.
5. Exercise regulary
In addition to walking daily, working out rigorously 3-5 times per week can greatly improve your quality of sleep. Studies have shown a strong positive correlation between sleep quality and exercise, with people who exercise at a high intensity enjoying the best quality sleep.
6. Limit your caffeine intake
Caffeinated drink such as coffee and tea are an excellent alternative to water that allow you to stay hydrated, boost your alertness and contain plenty of health boosting nutrients. However, consuming too much caffeine can lead to sleep problems such as insomnia and reduce your sleep quality.
Therefore, to ensure that you get good quality sleep, limit your caffeine intake to a maximum of 8 cups per day and try to avoid caffeine completely at least 5 hours before you sleep.
7. Have a hot bath
Taking a hot bath before bed has a soothing effect on your body and helps to relax your muscles before you sleep. The rise and fall in body temperature also induces sleepiness and helps you have a more restful sleep.
8. Fill up on Magnesium & Zinc
Studies have shown that both magnesium and zinc can improve your sleep quality. To increase your magnesium intake, fill up on nuts and seeds such as almonds, Brazil nuts and pumpkin seeds.
To get more zinc, consume protein rich foods such as beef, cheese, lamb and peanuts. An alternative way to get Magnesium and Zinc is to consume Herbalife F2 Multivitamin & Minerals and Herbalife Calcium Plus.
9. Make time to sleep
One final way to have a better night’s sleep is to make it priority. If you don’t make time for sleep in your schedule and treat it as an after thought, then the quality of your sleep will suffer. However, if you create time for sleep in your schedule and stick to it, you’ll find that you wake up feeling much more refreshed.
Why are we so concerned with hormones?
Firstly, when we eat food there is a hormonal response which determines whether we store fat or burn fat.
Secondly, weight and fat loss is regulated by hormones.
There are many hormones involved with weight regulation and fat loss but the main one are:
- Thyroid hormones
The body tightly regulates the among of sugar in the blood to make sure there is not too much or too little. Either situation can be problematic so it’s important that the levels are controlled.
Example: Sugar that is too low (Hypoglycemia) can produce many symptoms and the main problems come from the brain not receiving enough glucose.
Hyperglycemia is high blood sugar and this occur when there is too much glucose is in the blood. If high blood sugar isn’t treated properly it could lead to serious complications and even death.
What Is the Glycemic Index?
Man people ask me what is Glycemic Index and how does it affecting our body. The Glycemic Index—or GI, for short—is a system that ranks foods by how they affect your blood sugar levels. Low-glycemic index foods (less than 55) produce a gradual rise in blood sugar levels that’s easy on the body. Foods between 55 and 70 are intermediate-glycemic index foods.
Foods with high-glycemic index numbers (more than 70) make blood sugar levels as well as insulin levels spike fast. We now realize that’s a health threat. Mounting research suggests keeping blood sugar levels from spiking pays off in many ways. Foods low on the glycemic index appear to stave off heart disease, prevent type 2 diabetes, help you evade serious side effects if you have diabetes, curb your appetite so you lose weight, and perhaps even help you feel more energetic.
Is It Hard to Use the Glycemic Index?
Definitely not. Here is the general guideline: Include at least one low-glycemic index food at each meal or snack, advises top glycemic index expert Jennie Brand-Miller, PhD, University of Sydney, Australia.
No one’s suggesting you eliminate all high-glycemic index foods, but you can use this guide to work toward more intermediate- and low-glycemic index choices—with the exceptions noted below. So far, there’s no fixed rule as to the number of glycemic index points that you are “allowed” at each meal.
Let this guide put the glycemic index to work for you starting today.
* Eat sparingly any low- or intermediate-glycemic index foods that are printed in red, such as candy bars. These are high in empty calories. Eat too much, and you’ll crowd out essential nutrients and gain weight.
** On the other hand, don’t avoid or even limit high-glycemic index foods that are printed in green. These are low-calorie and very nutritious foods, such as watermelon and baked potato.
Low-Glycemic Index Foods: Less Than 55
|Lettuce, all varieties||<15|
|Low-fat yogurt, artificially sweetened||<15|
|Peppers, all varieties||<15|
|Young summer squash||<15|
|Canned peaches, natural juice||30|
|Baby lima beans, frozen||32|
|M&Ms Chocolate Candies, Peanut*||32|
|Low-fat yogurt, sugar sweetened||33|
|Whole wheat spaghetti||37|
|Mars Snickers Bar*||40|
|Canned lentil soup||44|
|Canned pinto beans||45|
|Canned baked beans||48|
|Oat bran bread||48|
|Chocolate bar, 1.5 oz*||49|
|Low-fat ice cream*||50|
|Canned kidney beans||52|
|Orange juice, not from concentrate||52|
Intermediate-Glycemic Index Foods: 55 to 70
|Canned fruit cocktail||55|
|Orange juice from frozen concentrate||57|
|Canned peaches, heavy syrup||58|
|Mini shredded wheats||58|
|Kudos Whole Grain Bars (chocolate chip)||61|
|Canned apricots, light syrup||64|
|Canned black bean soup||64|
|Macaroni and cheese||64|
|Table sugar (sucrose)*||65|
|Canned green pea soup||66|
|Angel food cake||67|
|Stoned Wheat Thins||67|
|American rye bread||68|
|Whole wheat bread||69|
High-Glycemic Index Foods: More Than 70
|Bread stuffing mix||74|
|Cream of Wheat, instant||74|
|Mashed potatoes, instant||83|
|Tofu frozen dessert||115|
Sources: Amer. Jour. of Clinical Nutrition. Excerpted in part from The South Beach Diet (Rodale) by Arthur Agatston, MD.
More related info: Glycemic Index and Diabeticc Diets