A Few More Tips for Better Sleep

We discussed last week that sometimes it takes a little effort to establish a good sleeping routine. Elusive sleep can be an absolute drain on your energy levels and after a while you might start to feel like you’re going just a little bit mad. Not ideal. There are some things that you can do to help

Here are some more sleeping tips to try to make sure that you get those 8 hours in!

  1. Don’t Toss and Turn – If you still haven’t fallen asleep after twenty minutes of trying it might be best to turn the light back on and do a bit of reading until you’re ready to fall asleep again. Otherwise you’re setting yourself up for a night of tossing and turning which is most certainly not ideal.
  2. Keep the Bedroom Optimised for Sleep – Remove the television and other electronics and keep your bedroom a tech-free zone. This reinforces the idea that your bedroom is for sleeping and your body will condition itself to that idea.
  3. Limit Your Alcohol Intake – While alcohol might help you fall asleep, once the depressive effect wears off it may have the opposite effect and cause you to wake instead.
  4. Nap Less – Of course it makes sense that struggling to sleep at night can lead to needing to nap during the day, but napping may disrupt your sleep cycle so if you’re having a problem sleeping you might need to consider forcing yourself to skip the afternoon siestas.
  5. Try to Avoid Sleeping Tablets – If they’re unavoidable, work alongside your doctor to figure out how to use them effectively and for as little time as possible.

Do you have any sleeping tips?

5 Tips For Better Sleep

We all know that good sleep is essential to our overall wellbeing, and yet for so many of us sleep can be an elusive little rat, leaving us staring wide-eyed at dark ceilings until the early hours of the morning, and then refusing to leave once the alarm goes off. We do, however, tend to often leave our sleeping patterns to chance. So much care is taken when it comes to preparing the foods that fuel our bodies, and time is carved out for the activities we take part in to ensure that our bodies remain strong and fit. Perhaps it is time to do the same for our sleeping patterns.

Here are some quick tips for a better night’s sleep:

  1. Watch Your Diet – Make sure that you go to bed neither hungry nor too full. Both states may contribute to keeping you awake.
  2. Cut Down on the Caffeine – While coffee might be helping you wake up in the morning, it could also be contributing to keeping you up at night. Try to limit you caffeine intake after lunch and see if it makes a difference to your sleep schedule.
  3. Reconsider the Smoking – Aside from the obvious health risks related to the consumption of nicotine, it can also keep you awake at night.
  4. Stick to a Consistent Sleep Schedule – A sleep schedule will train your brain to be tired at the right time of day. It’s important to continue waking and going to bed at the same night on a daily basis, even on weekends.
  5. Exercise Daily – As little as a twenty minute walk in the early evenings can make a huge difference to your night’s sleep.

The smallest changes can make a big difference when it comes to a good night’s sleep.

Good luck, and sleep tight…

4 Ways to Add More Water to your Daily Diet

We all know that water is an essential part of living a healthy lifestyle and yet it often seems to be where a lot of us slip up the most. There are many reasons for why we aren’t managing this water necessity, but there are luckily also a few changes that we can make to improve our water intake with minimal effort.

1. Have it with you

There is something about the immediate availability of water that automatically leads to a higher water intake. It’s there so you drink it. It really is as simple as that. Whether it’s on your desk in a jug or you’re carrying it around in a bottle, the mere presence of water will make a difference to how much you consume in a day.

2. Make it taste better

Many of us don’t really love the taste of water. No problem! Add a couple of slices of lemon to your water. Or strawberries or oranges or even apple slices. The natural flavours might make all the difference to you. You could also add a splash of Herbal Aloe. Not only will this product help to replenish your electrolytes and boost your vitamin c but it is also calorie free.

3. Eat your water

You can ingest a high amount of water by simply adding more real foods to your diet. Watermelon, tomatoes, cucumbers and all sorts of other fruits and veggies have a very high percentage of water in them.

4. Drink more tea

As long as you aren’t adding copious amounts of sugar and other bad additives, a nice cup of herbal tea a few times a day is a great way to up your water content. Herbalife teas such as the Thermojetics Herbal Concentrate will give you the added benefit of aiding in weight loss and the NRG tea is great at easing mental fatigue and giving you a bit more energy.

Herbal Aloe Concentrate

Instant Herbal Beverage

3 Products to Help Keep You Hydrated

Ah, water! That life-giving substance that many of us are just not indulging in enough. Yes, we could all do with drinking a little more water. And sometimes, making it a little more palatable helps.

Herbal Aloe Concentrate

Herbal Aloe Concentrate is a wonderfully yummy way to improve a boring ol’ glass of water. The aloe is gentle on the stomach, and helps with weightloss/maintenance.

Instant Herbal Beverage

Drink it hot or cold, this great beverage helps increase energy and alertness. Available in four great flavours – original, lemon, peach, raspberry – it is a great low-cal replacement for tea and coffee.

CR7 Drive

This one is particularly suited to sports folks as it is filled with electrolytes and as a bonus is proven to enhance the absorption of water. This is particularly helpful while flying/traveling.

These are just a few examples of how Herbalife products seek to improve your life. For more information on these and other products feel free to contact us and we will get back to you as soon as possible.

7 Signs of Dehydration

We all know that keeping hydrated is an essential element to maintaining a healthy lifestyle, but it is something that a lot of folks do struggle with. While the average healthy adult should be able to rely on their thirst to ensure adequate hydration, sometimes we need a little nudge in this department. I’m going to go ahead and call “being busy” one of the leading causes of mild dehydration. This is, of course, totally understandable. But, the problem is that making a habit of neglecting your hydration levels is going to make it harder for you to keep up with that busy schedule of yours. So, best make a habit of sipping on that bottle of water!

Here are some signs that your body needs a little more water: (more…)

Accountable Couples Cope Better

Do you know what one of the hardest things to do it? It’s hard being the only one in the house who is trying to eat better.

Let’s say, for example, that I have decided that I should start eating better, but the rest of my family is planning to carry on as normal. Now it’s burger day in the house. Don’t worry I’ll just eat the healthy parts of the meal. 

Uh…no…

Come suppertime and here you go honey, here’s your burger patty and lettuce garnish. (more…)

Add more healthy fats to your Herbalife shake

Adding fat to your smoothie will, of course, add some calories.  But healthy fats offer up more than that – you can also pick up some vitamins, minerals, essential fatty acids and fibre along the way.

Seeds  like flax, hemp, chia or sunflower seeds add a bit of texture to your smoothie, and give a little boost of minerals (especially copper and zinc) and omega-3 fatty acids.

Nut butters  such as almond, walnut or pistachio, also contribute zinc and copper, along with some protein and fibre, too.

Avocado adds a silky-smooth add-in to smoothies, and provides the same healthy fats found in olive oil along with some vitamin E.

Add more flavour to your Herbalife Shake

Your smoothie might taste just fine as it is, but if – like me – you’re in the habit of having them every day, it’s nice to change up the flavours to keep things interesting.  Aside from changing the flavour of my actual shake powder (don’t forget we have many flavours for you to try: chocolate, cookies & cream, strawberry, cappuccino to name a few) and playing around with different fruit and vegetable add-ins what often takes my shakes over the top is the extra flavour boost I get from adding herbs, spices, extracts and other natural flavours.

Spices – try a dash of sweet cinnamon, nutmeg, allspice or clove, or add some spicy heat with ginger or even a dash of white pepper.  Since they’re plant products, spices also contribute phytonutrients and antioxidants, too.

Herbs may not be something you’ve thought about adding to your smoothie, but there are plenty of herbs that work really well.  Try mint, rosemary, thyme or basil – but don’t stop there!  I know people who love fresh parsley or fresh cilantro in their smoothies, too.

Extracts and Zest – a little fresh lemon or orange zest adds a bright, fresh flavour to your smoothie, and there are some healthy oils in citrus peel, too.  I also like to keep all kinds of extracts on hand – like pure vanilla, almond, coconut and peppermint for an extra flavour boost.

Add more fruits and vegetables to your Herbalife shake

If you have trouble working enough fruits and vegetables into your day, adding them to your smoothies can be an easy way to boost your intake.

Fruits:  Personally I find the best way to use fruits in a smoothie is to freeze them first. Especially in the summer months when it is so hot. But of course fresh fruits are just as delicious! Aside from the typical berries or bananas, you might try mixing it up with less-typical fruits like kiwi, pomegranate seeds, guava or melon. I love adding frozen watermelon or frozen mango to my shake. And, believe it or not, our strawberry shake mixed with freshly squeezed orange juice is quite delicious.

Vegetables: These are a little trickier if you’re not used to trendy smoothies! Try things like cooked carrots, pumpkin, beets or butternut squash in small quantities. These are great smoothie boosters because they’re mildly sweet without being too obtrusive.  Baby greens – like baby spinach – are also mild in flavour and make you feel super healthy because they turn your shake green. Kale and wheatgrass as great ad-ins too if you can stomach the taste. But seriously, rather don’t put things in your shake that will make you not want to drink it. It’s not worth having to fight with your mind about whether or not kale tastes a little bit like blood. Rather stick to the things that make you happy to have your shake!

Add more Calories to your Herbalife Shake

 

If you have high calorie needs or are trying to gain weight, high-calorie extras in your smoothie can really help.  The trick is to add healthy nutrition along with the calorie boost. So maybe let’s not add ice cream or maple syrup or anything like that, ok?

Rolled oats – a scoop of quick-cooking rolled oats can add 100 calories or more, along with soluble fibre and a little extra protein, too.

Avocado and nut butters  add half of an avocado or a heaping spoonful of nut butter to your shake and you can boost the calories by 100 or more. Peanut butter is an option too but try to stick with the salt and sugar free versions (Woolies makes a great one, just fyi)

Dried Fruits or 100% Juices – because their calories are so concentrated, fruit juices and dried fruits are discouraged for those who are trying to lose weight, but that’s precisely why they make such a great add-in for those who are trying to gain. Try 100% orange, carrot or pineapple juice, or toss in a handful of dried apricots, peaches, cherries, dates or raisins.

Nut Powder – Use a food processor (Nutribullet is champion for this task) and make yourself some nut powder. Mix a bunch of nuts and seeds of your choice (pumpkin, linseed, sesame seeds, almonds, sunflower seeds) and then blend them into a powder. Keep the powder in your fridge and add them to your shake as needed. Drink up quick! (you don’t want that powder to go slimy!)