All foods to some extent or another are filled with anti-oxidants which are essential to the body for fighting off infection, reducing inflammation and improving general health. The problem is many of us overlook simple and effective ways to boost our anti-oxidant intake. Including some of these simple things in your diet will significantly boost your intake, leaving you with more vitality and a healthier mind and body!

1- Green Tea

If your not already drinking your Green Tea then your missing out. The stuff is packed with EGCG which is one of the most powerful anti-oxidants known to man, it has been shown to kill off cancer cells, lower LDL cholesterol and ramp up your metabolism. Stick to the fresh stuff and brew your leaves several times throughout the day. It is safe to sip on green tea throughout the day as it has a calming effect and improves digestion…..

“Better to be deprived of food for three days, than tea for one.” – Ancient Chinese Proverb

2- Tomatoes

Especially cooked ones, they contain huge amounts of Lycopene (which is the stuff that gives the bright colouring) funnily enough more lycopene is released when the tomatoes are cooked. Therefore its a good idea to keep a few cans of canned/chopped tomatoes on hand to use in dishes. Lycopene again has been shown as a potent cancer fighter and has a refreshing effect on your bodies cells.

• Chop up Tomatoes on Salads
• Oven roast cherry tomatoes with olive oil and rosmary
• Make Chilli….
• Drink the odd glass of Vegetable Juice (V8 with Tabasco is my favourite)

Above are just a few ideas to integrate more Tomatoes into your diet. Recently I have been enjoying a tomato and basil soup on the cold evenings…..

3- Coffee

Organic and Fresh coffee is a amazing drink. Not only does it taste great, boost mood and provide energy but it too is filled with powerful anti-oxidants.

…a study in the Journal of Agriculture and Food Chemistry in 2001 found that coffee has significantly more total antioxidant activity than either cocoa, green tea, black tea, or herbal tea.

Always go for a medium to dark roast as it retains most of the anti-oxidants. As for a brewing technique nothing beats a real Italian shot of Espresso as the short and powerful brewing method pumps out the most goodness with far less caffeine which in excess can leave you feeling nervous and jittery. Another good option is a french press which is easy to make and leaves all the essential oils and goodness in every cup. Either way try to drink your coffee mostly Black and Organic and don’t overdo the daily intake!

4- Fruit

Not any old fruit, some are far richer in Vitamins, Minerals and Anti-Oxidants than others. Berries are especially high in things like Vitamin C and have a high total ORAC score which is Oxygen Radical Absorbance Capacity basically the total score for how nutrient packed the fruit is. Blueberries top the list with Blackberries and Strawberries close behind….

A local Apple is also a safe bet, being a high performer not only in the Anti-Oxidant ranks but they are packed with Vitamins and Minerals as well as Fiber. As the old Saying goes “An Apple A Day Keeps The Doctor Away” thats a motto I live by as does Mark Sisson…..

5- Red Grapes or Red Wine

A little Red Wine can help you live longer and make your heart stronger. Why? Mostly because of a substance called Resveratrol which is abundant in Good Red Wine as well as Dark Red Grapes. Resveratrol can also protect against cancer and reduce the risk of inflammatory diseases, gastric ulcers, stroke and even osteoporosis.

“Resveratrol- one of the most powerful antioxidants found in red wine and the skins of dark grapes- is one of the best anti-aging supplements you can take” – Jonny Bowden

An Amazing tip I picked up a while back is to keep a bunch of Grapes in the Freezer. When watching TV or you want a juicy refreshing snack, whip them out. When frozen they take a while to eat and taste like mini sorbets. Plus if you want a nice warming winter drink Mull your red wine. Heat it lightly with a stick of cinnamon and some cloves and drink, its the perfect seasonal drink!

I have long felt there is no need to waste money on Expensive Antioxidant cocktails when your eating real food. Of course the list above is far from exhaustive and there are loads of other healthful anti-oxidant packed foods around.

The one’s mentioned though are a few I feel we can all easily implement into our everyday lives and can give huge benefits!

Fitness, Health and all the clippings can become a tiresome task, somewhat of a chore rather than the joy its supposed to be given the need to workout at certain times,  and eat a certain way we can forget to have fun while staying or getting into great shape….

When it comes down to it sometimes we fail to see the absurdity of it all. The fact that most people don’t exercise at all or exercise in excess (marathons or doing hours of cardio), they eat all kinds of frankenstein foods and steer clear or the sun should be seen as something abnormal or weird. Yet it is considered the way to go or the path to health.

A healthy life is far simpler than this and can be achieved with ease even in the confusing world we live in!

Exercise Right. We are made to move loads at a mixed pace. So things like sports, short runs and walking are great just make sure you intergrate them all if you can. It is especially good to do some team based sports once or twice a week. Whether that is football with some freinds, tennis once a week or going to your local CrossFit affiliate the sense of community based sports is great for the body and mind. Get outside when you can breath fresh air and get in touch with nature.

Lift some weights. Our bodies function far better when they have some active tissue, you don’t need to do any crazy bodybuilder style routines. Simply lifting weight in the gym or at home (Kettlebells are great) a few times a week for 20-30 minutes is more than enough to ignite some growth, stimulate the metabolism and empty out glycogen stores. Bodyweight stuff is awesome as well, a good routine of squats, pushups, pullups and jumping jacks can give you a serious workout.

Eating how we should. Nutrition is something simple and effective, at the end of the day food is a drug especially modern foods like refined grains, sugars and most of what is cheap and commonly consumed around the world. Junk food hits dopamine receptors making it addictive and destructive to the body. This is the reason people feel bad when starting a whole foods diet which keeps things stable and increases your bodies ability to repair, handle stress and refresh itself. Once your over the transition phase things become good. So how do we do it? there are 3 main food groups:

Protein - Lean Meats, Fresh Fish, Eggs, Organ Meat and Organic Dairy (Cottage Cheese, Greek Yoghurt)

Fat- Coconut, Olive Oil, Avocado, Nuts and Seeds, Butter and Raw Dairy

Carbohydrate- Fresh Vegetables, and Fibrous Fruits

Notice the admission of healthy whole grains (see why here) and all other modern day refined foods. A diet based on the foods above keeps blood sugar stable, is high in anti-oxidants, vitamins and minerals plus nourishes the body with good fats. I strongly recommend reading this post and the article it links to to have a further understanding on what it is to eat a natural diet.

“Half an orange tastes as sweet as a whole one.”

Eat Mindfully. Take your time with food and enjoy the tastes flavours and textures, chew thoroughly and take your time. These simple tips are often overlooked but can improve digestion, and assimilation of nutrients which as you can imagine has big benefits.

Get Some Sun. Sun is what makes the world go round, its what keeps our food growing and makes us realease hormones and feel good. Does it make any sense to avoid it? Nope…..

Get as much sun as you can (within reason) take long walks on sunny days, sun bathe int he summer. This will not only lift your mood but get you a much needed dose of Vitamin D which is so important for your bodies hormones to function correctly. If you don’t live in a place with sun I would suggest supplementing with 1000iu per day throughout the year when you aren’t getting upper body exposure to sun.

Obviously there is much more to it than this, but if you need somewhere to start its pretty simple. Maybe hard at first but the pay offs are great and life becomes simple. Don’t listen to the absurd mainstream advice, instead laugh your way through the easy way to vitality……

Many of us have struggled with shoulder niggles at one point of time. Shoulders are a delicate and complex thing and need to be treated with care, avoiding all kinds of excessive and unfamiliar movements which can wear down the rotator cuff and deltoids.

1- Stick to Basics

Basic exercises like shoulder presses, pull-ups, and pushups should be at the core of anyone’s training regime. The beauty of these movements is that they work the shoulders how they are supposed to and therefore allow you to go heavy without doing any damage (so long as you keep form in check). The moment you start throwing in fancy shoulder exercises and using shoulder machines in the gym is the moment you will start getting injuries and twinges in your shoulders. Steer clear of odd exercises and stick to the tried and proven one’s that build strong healthy shoulders.

• BB or DB Shoulder Presses
• Pullups
• Lateral Raises
• Pushups
• Rows

A mix of these will work your entire shoulder and give you great upper body musculature and strength.

2- Avoid Wear and Tear

There are certain movements which induce a huge amount of wear and tear, either when done too frequently or with bad form. Not all of theses are “bad” exercises but they should be approached with caution. Things like heavy Dips, Upright Rows and Clean and Presses can really wear down your rotator cuff which is extremely delicate and susceptible to damage, so treat it with care.

My approach with these type of movements is to do them in good form and not too frequently. This way you get the benefits they have to offer without paying the price with your shoulders.

3- Warm Em Up

Giving your whole body a good warm up is always a good idea before sport, but before lifting heavy stuff be sure to warm up your shoulders thoroughly. I like to go on the rowing machine if I am at the gym and go for 500M this really gets the shoulders and upper body in general limber. If you don’t have access to they gym checkout this total body warmup.

4- Rest

If your pushing, pressing and pulling everyday your shoulders will undoubtably start to feel the strain, they need time off just like anything else. Go a few days without and weights (even body weight movements) and go running, play sports or mountain bike. This will give your muscles a much needed rest so that they can recover and rebuild all those small and delicate tendons within the shoulder.

This has to be one of the main problems with too frequent training or repetitive movements whether it be in a sport or in the gym. It will lead to overuse injuries that is why it’s so important to keep changing what you do so that your body can take a rest.

5- Get Strong

A Strong body is a healthy body. If you can achieve a good level of strength in compound movements your shoulders will thank you. Once you get to a good level of strength when it comes to pushing, and pulling you will find most shoulder niggles will disappear. Doing high reps of pushups in good form is another way to build solid shoulders.

Healthy Shoulders will come to you if you keep going with compound exercises in good form, work on your strength, eat a good diet rich in anti-inflammatries and anti-oxidants, plus of course plenty of rest.

After checking out an awesome slide show on the NYT website (Click Here……….) I have decided to get to work on 5 simple and easy food rules I try to live by…….

Always Pay Attention to What your Eating - When we eat its too easy to focus on something else; TV, Conversation, A totally obscure in your mind. Unfortunatly this makes us forget what reality is bringing over and we are actually doing “Eating” we forget the textures, the flavours and the smells and just mindlesslly munch the food down.

Its fine to talk to someone or watch something on TV while eating just bring your attention back to your food for each and every bite, be mindful, enjoy the crunching and the tastes. Once that bite is down continue conversation or finish read further into that article. So long as your focus goes back to the food once you take another bite.

Only Drink Water or Milk - Kids these days would all be 100 times healthier of they stuck to these rules. When most of us were growing up the only choice of beverage at home was Water or Milk, maybe some fresh juice but there was no shooting down of coke, redbull and smoothies. It is a rule I was told to stick to as a child…..

Drinking calories is not what your body needs, it craves texture and variety which only comes from eating food. Personally I do not drink milk apart from the occasional bit with coffee or some raw milk. Generally though the rule of “water and milk” is something that should be told to kids and those who are addicted to soft drinks in order to curb their unhealthy  habits.

Texture, Color and Variety - Food should always contain texture, color and variety. Looking for these three elements in wholefoods will always lead to a healthy and fresh meal. Here are some ideas to achieve the balance.

• Texture: Nuts and Seeds, Celery and Carrots are all great foods for adding texture to dishes.
• Color: Peppers, Beetroot, Zucchini, Strawberries and Yams add a great variety of fresh and exciting colors to dishes.
• Variety: Simply buying odd and new things will lead to a diet in Variety. Be adventurous try a new Vegetable/Fruit or type of meat next time you go shopping.

Our bodies can get bored of the same thing and they can become toxic. If you have been having the same breakfast, lunch or dinner for a while then spruce the dish up or take something completely different.

Eat Healthy 80% of the Time - We all eat bad or junk food from time to time. The secret I have found is to limit myself to what I really enjoy and that’s it. This makes me eat healthy most of the time but If I am out at a good Pizza place or somewhere with really good ice cream I will treat myself. Or If out with some friends I will enjoy a few beers and wine with dinner. Have a look at this post by the guys at Fitness Spotlight it really gets the point across well.

Whether you really enjoy a good curry or a slice of chocolate cake, Indulge from time to time….

Local and Seasonal Fruit – the rest in moderation, Shelves these days are filled with fruit flown in from far reaches of the globe. Mangos, Bananas, and Pineapple from thousands of miles away are available all year round. And while indulging in these fruits is far from the worst you can do, I find sticking to local fruit better. Nothing beats a crisp local Apple from the farmers market or a punnet of blueberries in the summer when they are in season.

Due to its sweetness I find fruit easy to over eat, this rule has helped keep things in check and made the whole process more exciting for me. Have a look into what Fruits are in season and locally produced where you live. Strive for organic produce and shop with the producer when you can.

Any “Food Rules” that you have or live by would be great to hear…….

Here is a simple dish I have been making for a while. It uses minimal ingredients, takes under 10 minutes to prepare and is super tasty!

Its Benefits

This turkey curry is something I put together one afternoon with a bit of improvisation and inspiration. Like all good dishes it has under 10 ingredients in total, its super satisfying and is packed with health boosting properties….

Turkey – Itself is a key part of the dish and contributes to the protein punch and high Tryptophan content. This amazing amino acid allows your body to generate  the feel good hormone seratonin during the day and the feel relaxed and sleepy hormones in the evening! So it makes for a perfect dinner!

Coconut Milk - Packed with healthy antibacterial compounds plus a good dose of healthy fats. The best thing about Coconut milk is its cheap and satisfying without having any junk inside. Always go for a can which purely has coconut and water inside…..

Basil – It has long been seen as a “Holy” herb and has properties in healing frayed nerves and improving memory. It is also a potent adaptogenic and stress busting food so its something that we should all try to include more of every day… Eugenol found in basil is also a potent anti-inflamatorry making it healthy for reducing the wear and tear of a hard workout or everyday life!

Ginger - A great warming herb making this dish a favourite for a cold winter evening thanks to the kick of the ginger and chilli’s. Ginger also improves circulation and works to calm and sooth the digestive system.

Lemon and Lime - These are packed with Vitamin C like no other fruit. Vitamin C is something our bodies cannot store therefore making it important we keep a constant supply coming in throughout the day especially during stressful times or after exercise which both deplete our stores…

The How To

Its pretty simple really and you will need the following ingriedients to serve 2-4 people

• 500 Grams of Lean Turkey breast
• 2 Limes
• A large handful of fresh Basil
• 1 Cut up Chilli
• Chunk of grated Ginger
• 2 Tsp of Green Curry Paste (cheating I know but easy and healthy)
• 1 Can of Coconut Milk

Step 1 -Get a large dish and pour in the coconut milk. Next cut the turkey into small chanks and throw them in.

Step 2- Mix in the 2 TSP of Curry Paste

Step 3- Chop up the Basil, Chilli and Ginger and squeeze 2 limes into the mix, throw it all in

Step 4- Pop in the oven for 30-40 minutes at 180 Degrees

Step 5- Take out and garnish with fresh Basil

The Finished Product

Click Here for a pic of the Finished Product……..

Serve with a side of Well steamed Cauliflower (make sure its soft a mushy) if your into a more Paleo Lifestyle, Otherwise some wild rice is a good option. I have also tried it with Spaghetti Squash and it was awesome!

Vegetarian Change - For the Vegetarians out there you can cut up some big chunks of Mushroom and Aubergine as an alternative to the Turkey. Works very well

As the cold and flu season is arriving more and more people and getting sick due to a combination of poor lifestyle factors. Fortunately boosting your immune system is something you can take control of and improve by following a few simple tips that will keep your immune system running on full charge throughout the year….

Mushrooms - These are often overlooked in the vegetable isle as people don’t know what to do with them. They are a beautiful vegetable that contain a host of immune boosting benefits from their “Cytokines” which are a hormone like protein that is seen to be an Elixir for the immune system. They also absorb a lot of Vitamin D while growing so they provide a good Vitamin D hit which is an essential factor the a strong and healthy immune system.

Beware how you cook them though; Steaming or lightly sautéing is always best as you keep the nutrients thanks to the low heat. I have started steaming a big batch of mushrooms for dinner a few times a week and they are delicious with just a drizzle of olive oil and some salt/pepper. Plus they keep their size when steamed…..

Pro-Biotics- You don’t need t be taking supplements to get a good dose of pro-biotics as they can be found in many everyday foods such as; Saurkraut, Yoghurt, and Kefir. There is a great post on pro-biotics over here at Free the Animal. Immunity stems from a healthy gut that is why pro-biotics are so helpful and they are something we should all include in our diets year round. Make sure you go for good quality products though, in terms of yoghurt Greek is always they best as it is lowest in sugar and the highest in muscle building protein. Kefir is another great choice if you can get hold of it….

Herbal Tea- Drinking a couple cups of both Chamomile and Green Tea has been shown to cleanse the gut thanks to their anti-bacterial phenols which are abundant in both tea’s. I like to drink green tea throughout the day and have a chamomile tea before bed thanks to its ability to calm the mind. Always go fro quality when buying herbal tea’s as some brands use poor quality and dried out herbs, Celestial seasonings carry good tea in the US and Teapigs have some awesome tea if you live in the UK.

Nuts - They are an amazing source of anti-oxidants and minerals but amazingly the Brazil Nut contains your RDA of Selenium in just 3 nuts.  Selenium is incredibly theraputic and essential to have a healthy functioning immune system as it boosts the power of other anti-oxidants like Vitamin C and E. So basically it is the tool that goes around allowing your body to make the most of all the good food you eat. Other good sources are Mushrooms and Seafood especially Cod and Tuna. Nuts also contain high levels of Zinc which helps clean out the gut and fight off any viruses in your body.

Intense Exercise- Intermittent and brief exercise is something your body needs. You don’t really want to be exercising regularly for over 30-40 minutes. Ever wonder why people get sick after marathons or why joggers are always coughing, its becuase of the strain it puts on your immune system. Stick to brief and intense exercise a few times a week.

• 30 Minutes of Weights
• 20-40 Minute Jog
• 10-20 minutes of Sprints
• A Simple Bodyweight Circuit

All these simple workouts are all you need to issue enough of a stressor to boost your health rather than wear it down. Couple that with a lot of walking and your body will stay in top shape and health throughout the cold season.

Sunlight- Their is only one place to get a real dose of the all important Vitamin D which not only keeps immunity up but works to help absorb Calcium and keep bones healthy. If your lucky enough to live in a sunny climate year round get outside when you can and expose your arms, neck and shoulders for at least 20 minutes per day. If your in a more cloudy/cold climate its worth looking into supplementing vitamin D with 1000-2000iu per day which should keep your levels healthy. This is probably one of the most important factors to staying well in the coming months. Plus sunlight just makes you feel good…..

If your having a hard time getting into shape or are simply slipping back into bad old habits it can be refreshing to have a look over the basics again. Some things are so simple but often overlooked in the face of more advanced options. Master the simple stuff then move on…

1- Going to bed light? Its something I first found out about when I got into health and fitness. I had a strong incling that you needed to go to bed feeling light or even slightly hungry to get into good shape and sleep well. This was re-inforced after reading some of Arthur DeVany’s work. Going to bed feeling light allows your body to maximise Growth Hormone rebuilding your body and allowing for deep restful sleep. You will always feel and look at your best when you go bed feeling satisfied but not stuffed or even slightly hungry. A perfect pre-bed snack is some nut butter spread on celery about 30-45 mins before going to bed, only if your hungry though….

2- Thirst or Hunger? We often mistake thirst for hunger. This is something that we read often but also need reminding of often. I can remeber numerous times when I have felt hungry an hour after eating but downed a glass of water and realised how full I really was…..

Our bodies are not too efficient at differentiating from thirst and hunger, so always dash a glass of water when hinger strikes. If the pangs keep on coming its time to eat.

3- Moving Enough? Although I believe in High Intensity and Short weights workout being a core part of our training they seem to be too hyped these days making people lazy and immobile. Doing a single weights workout a week no matter how intense is not enough exercise if your sitting on a chair all day. The healthiest and fittest people are those who move, walk and play. So go for long walks, play tennis, go for a short jog and keep active. This can pretty much be the lifestyle addition that keeps you fit and healthy!

4- Basic Supplements? While most supplements are not necessary there are somethings that are very useful as our diets no matter how efficient cannot supply everything we need.

• Cod Liver Oil – 1 Tsp per day will cover your omega 3 needs and give you a healthy dose of Vitamin D and Vitamin A
• Magnesium – For some of us this is a big deal and will leave you feeling a lot better. If you suffer from brain fog, cramps and insomnia some magnesium may do the trick. Our soils are heavily deficient in Magnesium and stress can further push our bodies to excrete the stuff leaving us depleted. Try 200mg per day in Citrate form.
• Natural Multi-Vitamin – A natural multi-vitamin is a great addition to anyone’s diet. It makes sure all your bases are covered as well as supplying a good dose of B vitamins and Zinc. While I don’t take one everyday taking a good Multi a few times a week can do a world of good.

5- Drinking Calories or Diet Drinks? Too many of us can slip into old habits of having a few too many smoothies or drinking diet drinks which both aren’t great for us. Diet drinks just plain confuse the body and artificial sweeteners are pretty nasty stuff. And most soft drinks and smoothies are packed with sugar, checkout MDA’s Soda Alternatives for some good stuff to drink…….

There you go 5 Simple but effective health and fitness tips that I have had to remind myself of in the last few weeks. Any more simple tips readers have please post in the comments!

Sometimes it can be hard to find the focus for working out. Other times its easy, well here is a guide on how to get the focus for your workouts making them more productive and time efficient every time….

1- Make a great Play list - When you workout a great playlist for workout is essential especially in a busy gym. This is for two reasons; It will block out the usually awful music that most gym’s play and allow you to get into the zone and flow of your workouts. Secondly When your wearing earphones while working out you are less likely to be distracted or talk to people at the gym during the workout. This rings true to me as I have been going to my gym for years and know most of the trainers so if I’m not wearing headphones its far easier to be pulled into conversations which can throw off the intensity of the workout. Save the chat for after the workout…..

The key to getting a good play list is to find music that motivates you. This is something very personal therefore it differs from person to person. Find what works for you and get a cheap MP3 player for your workouts!

2- Quickly jot down your workout - I always keep a mental note of what I am going to do in the gym as we all do, but too often I forget an exercise or do something I hadn’t planned that was unnecessary. A tip that is really useful is to jot down your workout on a post it note just before you hit the gym and keep it in your pocket. The writing down of the workout helps you memorize things and if you are ever thrown off or forget what’s next just grab it a have a glimpse. This will help you keep your focus and the workout efficient.

3- Simplify Your Routine - Sometimes we just do too much. Too many exercises! More is not always better and can leave you over worked and wasting time in the gym. If you look at the best workouts around they all have one thing in common SIMPLICITY. Checkout CrossFit, TTP Workouts and HIT workouts, all stupidly simple but also hugely effective….

When a routine is simple it is usually effective, there are too many weird and wacky ways to workout being pushed around. Keep it simple:

• Stick to Compounds
• Keep workouts under 30 minutes
• Move Intensely with short breaks between sets
• Use good form and lift with strength not momentum

Sticking to simple rules like the ones above will force focus in workouts as it will make them exciting and invigorating.

4- Stick to a Certain workout – Give it a chance if you want to try HIT then do it for a month. If you want to do some more volume based body part splits, stick to it for at least a month. There is nothing worse than jumping from one type of a workout to another. If you plan to just run and do push-ups for a week off then that’s cool too. Sticking to one thing simplifies everything and allows you to focus. As soon as your mind gets cluttered with what to do then things start to fall apart.

Whatever your goals are give the workout a chance. For instance at the moment I am trying some HIT style training and plan to do so for at least another few weeks before going onto something else. It gives me something to work on each time I hit the gym, a base to gauge improvement on….

5- Workout on your time – It makes so much difference to workout at a time which is good for you. So that you don’t feel rushed plus you workout at a time you feel good. For some its first thing in the morning after a coffee and for others it maybe in the evening before dinner. Find out when that is and make use of it….

Of course that is in an ideal world and with the amount of high stress jobs and long hours around it can be hard to workout at all, especially at times you want to workout. The fix? Push through and try to do some kind of intense exercise 2-3 times a week, its do able and will increase your ability to handle and process the stress in life. The rest of the time just stay active, walk loads, play and have fun. Remember to eat good too…..

Sleep is a tricky subject; some people have no problems while others are dogged by insomnia and used to going days without a good nights rest. Here are some tips that should and could be implemented every night insuring you improve the quality of your sleep!

1- Dim the Lights  - When you keep bright lights on in the evening your bodies natural production of Melatonin (them chemical which makes you sleepy) is blocked resulting in restlessness. Keep the lights off and use candles or dim the lights for the few hours before going to bed to guarantee a melatonin release.

2- Don’t Change Bedding Too Often - We get used to our sheets, pillows and blankets. If you change them too often it will take away from the familiar feeling you get when going to bed….

3- Try Chamomile Tea - This isn’t something for everyone but I find Chamomile and Rooibos tea hugely effective in calming a restless mind and sending me off to sleep….

4- Wind Down - You can’t expect to come home from work or from the gym and want to sleep instantly. Give yourself at least an hour to wind down. Have a hot shower, read a book or watch some relaxing TV but avoid the news (too much material mate to shock) which will stimulate you…

5- Eat Turkey - Having some turkey for dinner will help you relax as it is rich in an amino acid called Tryptophan which penetrated the blood brain barrier to relax and make you sleepy. Sounds mad but it really does work!

6- Meditation -- Its something obvious and I am sure you have all heard the benefits but starting meditation is one of the best things you can do. Simply focusing on your breath for 10-20 minutes each evening will ensure great sleep!

7- Deep Breathing - If you can learn to breath deeply many of your problems will be solved. I have found it to be the only way to successfully quiet the mind and sooth the nerves. 5-10 minutes is enough to get you going….

8- Have a Low GI Snack - Some are fine going to bed slightly hungry, others will find it hard initially…Don’t buy into the Conventional Wisdom of eating some bread or crackers before bed. A much smarter option would be some celery spread with crunchy peanut butter. Not only is it delicious it will keep you satisfied and nodding off to sleep in no time…

9- Evening Walks - These will help digest your evening meal and wind your system down. A good evening walk in a peaceful environment will also calm the mind plus cool off the body getting it ready for bed. If you have time take a brisk 10 minute stroll after dinner.

10- Heat - A hot bath or shower is a great way to get you in the right mode for sleep. It works by heating your body up allowing for a good flow of natural energy which is essential for relaxation, it will relax all the muscles in your head and neck which can be tense after a long day….. It is also a good idea to finish off with a cold rinse of your legs to cool down the body as ideally you want to be getting into bed slightly cold and allowing your own body heat to comfort you once under the sheets!

So hopefully you will find some of those useful in your attempt to find a peaceful nights rest, which can sometimes be difficult. You will find that good sleep brings a host of benefits in how you feel everyday including things like your energy levels, ability to handle stress and even digestion so it is really important you have a few tricks to deal with sleeplessness…..

Any tips readers have to share would be greatly appreciated as good sleep is a topic we can all chime in on!

This post came up spontaneously as I realised that I was regularly gorging myself with food on odd evenings (usually hungry/ravenous after work). It is 100% healthy and nutritious but still leaves a feeling of bloat and fullness which is both unpleasant and causes stress on the body.

What Is A Good Portion? This is a tricky question and it comes down to the individual but there are a few things that you can do to gauge how much you should be eating without measuring out your food or sticking to “zone” type guidelines.
You should feel satisfied and full after a meal but it should be a light and pleasant fullness that leaves you ready to go for a long walk or relax without the need to sit down to digest your food. If you leave the table feeling ravenous or with some deep seated craving that’s no good either. For me getting the right type of satisfaction comes from the following;

• A good intake of Healthy Fats. Make sure you eat your Olive Oil, Avocado and Omega-3 Packed fish!
• A large portion of greens, especially a well dressed salad with things like seeds and carrots/celery etc. This gives a good sense of satisfaction without a high calorie load and is an ideal way to start a meal.
• Protein, especially in the evening. Having a large cut of meat or fish will definitely serve as a good tool to replenish your body and aide in satiety.
• Occasionally a small glass of red wine with a meal will help close of the meal and stop me from over eating.
• Eat Slowly and mindfully enjoying your food. This is something overlooked but acts as a natural portion limiter. Don’t eat away pain, sorrow or fear….

Being prepared to save things as leftovers is also a good way to stop overeating as it avoids that “nothing to waste” mindset as you know the food will be put away and can be used the next day to prepare another delicious meal.

What Harm Does Overeating Cause? Overeating or eating until stuffed can have detrimental effects on the body especially when done at the wrong times. One of the main disadvantages of having a huge dinner and not taking time to digest before bed is that it will blunt your bodies production of Growth Hormone. Now this is not so much a problem for just muscle growth but literally every other aspect of repair your body goes about doing in the first few hours of sleep. If you go to bed with a full stomach and are still in  the process of digesting a heavy meal the initial repair of Muscle, Skin, Organs, and Inflammation will be hindered this is no good for anyone. You will probably find that going to bed relaxed but slightly hungry or what could be called a “light” feeling is the best for a good deep and refreshing sleep.

One tip is to take a walk after dinner each evening nothing long 10-20 minutes will do and it doesn’t need to be brisk just an enjoyable stroll while listening to some relaxing music or talking with a partner/friend is great. I also find that chewing a few pieces of Sugar Free gum after a meal is a great way to initiate digestion and refresh out the mouth. When you get home relax sip on a herbal tea and unwind….

Eat little, sleep sound.  ~Iranian Proverb

Its always best to stay light and energetic especially throughout the day. So the same goes for lunch and breakfast. Its far more enjoyable to have a light lunch and if hungry graze on some raw vegetables, nuts or even a small bit of good cheese in the afternoon if it helps you. This will keep you energised and focused rather than giving the sluggish and bloated effect a big meal can induce.

Pretty Simple - Its just something to remember, maybe its something that applies to the people who have a more ravenous or greedy nature but its also something we can all benefit from. Eating slowly, chewing well and enjoying every bite of your food will lead to better digestion, better health and superior wellbeing.