SLEEP WELL, SLEEP PEACEFULLY – BE HEALTHY AND FIT

A good and peaceful sleep at night is as necessary for your health and fitness as eating a well balanced diet and indulging in a regularhealth and fitness regime. Getting the right amount of sleep is very important for your overallhealth and fitness. If you are having trouble insleeping well and getting a peaceful night’s sleep, it’s time to see for the remedy, try to find out the cause and make the necessary changes required to sleep well and peacefully at night, for if you sleep well, you will feel well, healthy and fit through out the day.

So get going, here are the tips to sleep well and peacefully at night –

• Stopping the noise: Your bedroom should be a no noise zone. Block out noise for getting a peaceful sleep at night. You may use ear plugs to block out noise to sleep well and peacefully at night.

• Shut the laptop: People often carry their laptop to bed, this habit can get in the way of your much needed sleep. Draw the line and never ever carry the laptop to bed, because to get up fresh the next morning to start your day afresh, you need to sleep well andpeacefully to get up healthy and fresh for the next day ahead.

• Remove TV from bedroom: Keep TV out of your bedroom. Loud and disturbing TV telecast could leave you feeling anxious and agitated, and you would hardly be able to get sound and peaceful sleep. So, shut off the tube and sleep well in peace.

• Make your bed properly: Your mattress, pillows and linens, play a major role in giving you a peaceful sleep through the night. A hard and stiff mattress can do more harm than good ( despite what most people think ),causing back pain instead alleviating it, while an old and lumpy mattress may not support your back and neck. Instead of using synthetic pillows, use feather pillows, for synthetic pillows may hold five times as much dust mites thus aggravating asthma symptoms. As far as your bedding goes, use something soft and comfortable, and always wash your linen at least once a week. If you have a nice, cozy and comfortable bed you will definitely sleep well through the night.

• Keep your pet away: Some people have a habit of taking their pet to their bed. Making your pet share your bed might not be a good idea at all. Sharing your bed with a pet can be disruptive and it may also irritate your partner as well and you might be sleeping in cramped quarters thereby disturbing your sleep and preventing you from sleeping well. It’s better to have a separate pillow and a pet bed for your pet.

• Avoid a night lamp: Research has shown that in order to get peaceful sleep at night, one must keep the bedroom dark and should not use a night lamp. Light becomes a hindrance and a disturbing factor for you to sleep well, therefore to get a relaxed andpeaceful sleep, keep your bedroom dark and avoid using a night lamp.

Healthy Exercising and Dieting Tips

Its that time of the year to be in a bikini out in the sun. With a few healthy exercising and dieting tips you'll be looking amazing in no time. Just remember consistency is key here. In order for your plan of action to work you must follow through.

Make water your favorite drink! Drink 8 glasses of water a day. Stay away from all those soft drinks and carbonated beverages.

Don't stuff your self with food in a single setting. Eating several meals a day helps the body to release less insulin, which keeps blood sugar steady and helps to control hunger. Eat small healthy snacks in between meals. The goal is to not stuff your self during a meal. This causes you to feel overly tired and lazy.

Opt for protein for every meal. It helps reduce your appetite, takes more energy to digest and makes you feel full longer.

Don't eat out of boredom or depression! Go for a walk or do something physical instead. Downsize your dinner plate with fatty foods and fill it up with more veggies. If you are one to have dessert after dinner then change it up a bit. Instead of ice cream make a smoothie. Use fruits and nonfat yogurt with nonfat milk.

The other part of this article would be to exercise 3-4 times a week. Healthy exercising and dieting go together and without one the other doesn't work to its full effect. So go to the gym and look into getting a personal fitness trainer. Join some of the classes the gym has to offer as well. Make the most out of your experience and results will go your way!

Another extremely helpful resource is your computer, sites like DietingGuideReviews.com have narrowed down many weight loss and nutrition programs for you that really work. See that site here - Healthy Exercising and Dieting. This site also provides you a FREE Weight loss Guide, too.

Healthy Eating and Dieting - Ways to Maintaining a Healthy Weight

Healthy eating and dieting is one ideal way of maintaining a healthy weight. Although this might seem to be a little difficult nowadays because of the lure of some 'instant weight loss formula' and some diet pills that claim to have a quick fix on your weight problems. However, nothing can really beat the healthy way of losing weight.

It is important to note however, that healthy eating and dieting is not about getting very skinny, but maintaining that ideal weight which helps you stay away from health problems and be happy with life.

Here are some simple tips and ideas that can help you in your daily quest of healthy eating and dieting.

- A fish in your diet. Yes, indeed, fish should be an important part of your diet. Aside from being low in saturated fat, it is also low in calories. Fishes like Salmon, Tuna and Sardines are also rich in 'good fats' or omega 3, which helps not only in protecting the heart but in improving your metabolism and burning more calories.

- Do not eat more than what your body needs. It is indeed common sense not to stuff your body with more food than what you actually need, but it is also one reason why people are overweight. How do you know then if you are overeating? Your brain will send signals that you are already full and so you should stop eating, and one way to be aware of it is to eat slow. Not really too slow, but slow enough that you can chew your food properly, and you can listen to your body if you are already full.

- Water instead of soda. Instead of taking a can of soda after each meal, keep in mind to take water. Aside from being an important element in making our bodies function well, water is it also calorie-free and fat-free. If you are just starting out with healthy eating and dieting, you can start with cutting down on soda and drinking more water in your every meal.

- Add more 'calorie-burning foods' in your diet. There are indeed foods that may help you burn those calories, thus you may want to add these foods in your daily diet. Fruits rich in Vitamin C like citrus, lemon, grapefruit, apples and oranges contain less calories than what they burn, thus they help you in burning those extra calories you have taken in. Red pepper and other spices, as well as fishes like salmon and sardines are also among those foods that help you use up more calories.

- Add more fiber to your diet. Having about 20 grams of fiber each day is essential in having a healthy diet. Fibers are found in whole grains, fruits and vegetables, and they are of great help in controlling yourself not to overeat. Fibers help in making your stomach feel fuller, thus help you not to overeat. They are also good for maintaining a healthy colon as well as preventing common digestive problems like constipation. Moreover, these fruits and vegetables high in fiber are also low in calories and excellent sources of vitamins and minerals that nourish your body to help it function better.

Remember that healthy eating and dieting without exercise is not an effective way to maintain an ideal weight or even in weight loss. Exercise and increased physical activities should always complement your dieting to be able to attain an ideal weight as well as a healthy life.

Carolyn Anderson is a freelance author and an advocate of healthy living. If you want a great guide on healthy eating and cooking at the same time dieting, check out healthy recipes on the healthy kitchen. Also check out Yeast Free Cooking, where you can find healthy recipes free of yeast, mold and fermented foods.