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Eat Right. Sleep Tight.

Getting a good night’s sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less apt to eat properly, and bad food habits can prevent us from developing good sleep hygiene

. When we’re busy, we tend to eat less than we should during the day, and then much more than necessary in the evening, which is exactly the opposite of what we should be doing,” says Luigi Gratton, M.D., vice president, worldwide product marketing for Herbalife. Dr. Gratton suggests being aware of how certain foods can affect our sleep pattern. Protein-heavy foods stimulate the production of chemicals in the brain that keep us alert, and large meals eaten just before bed can lead to indigestion and heartburn – a perfect pairing to keep you up at night. Low-fat, high carbohydrate meals are digested more quickly, and stimulate the production of different brain chemicals – ones that help aid relaxation and facilitate sleep. So it’s best to opt for a high protein breakfast and lunch to keep you alert and clear-headed all day, and save the carbohydrates for dinner. If you’re like most people, caffeine is a stimulant, so a cup of java before you hit the sack is probably unwise. Both caffeine and alcohol can disrupt normal sleep patterns; you might be able to fall asleep, but not for long. This makes it hard to reach the deepest – and most restful – stage of sleep, so that even with a full eight hours, you still feel sluggish in the morning. Chances are you’ll also be roused from sleep by a full bladder, since both caffeine and alcohol act as diuretics. Whether to snack or not before you go to bed depends on your usual patterns. If your evening meal is small and light (and early), then a light snack is fine if you feel it helps you sleep and you can afford the calories. Calcium-rich foods like milk and yogurt are good choices, since calcium helps muscles to relax. Have a lighter dinner, focused on salad, vegetables, fruits, whole grains and beans. A bowl of lentil soup with a salad and some fruit for dessert If you know that caffeine keeps you awake, avoid caffeine-containing beverages for 6-8 hours before going to bed Keep your alcohol intake moderate to avoid sleep disruption Drink most of your fluids during the day, and cut back after dinner. If you need to take medications at bedtime, use only a small amount of water If you like to have a bedtime snack, include foods that are high in calcium to induce muscle relaxation. A cup of warm milk is an age-old remedy for sleeplessness, and for good reason

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Fitness Tips........

	Why Be Active Regular physical activity has many benefits. It is a potent stress buster, it can help keep weight off and it lowers your risk of developing major chronic diseases. Additional benefits include increased energy, stronger bones and muscles, improved sleep, improved body shape, a boost to mental wellbeing and a change in your outlook on life. For some quick tips, see below.
	Renew your commitment to a healthy lifestyle. Think about increasing the types of activities that work for your lifestyle and that can easily be built into your day. Make it a point to read up on fitness news and information, such as this article about exercise. Put your fitness plan into action today!
	Aerobic exercise is important for the cardiovascular system. It’s defined by repetitive motion such as running, swimming or cycling. It can also tone muscles. Incorporating a little of both aerobic and resistance training is best for your daily routine.
	Set small, specific goals you can stick to (like losing 5 percent of body weight or exercising three times a week, etc.) Drink green tea (which helps promote weight loss). Snack on fresh fruits and vegetables during your day.
	Resistance exercise is important for healthy muscles and bones. It also builds strength. It’s defined by activities with short bursts of energy, such as weight lifting, playing sports and even pushing a lawn mower. Ideally, you need both resistance exercise and aerobic exercise to keep your body operating at its peak.
	Simple ways work for getting fit – you don’t need to join a gym. If you become more active in your everyday life – such as parking your car further and walking more, taking the stairs instead of the elevator, or even walking to a co-worker’s desk instead of emailing them – you’ll get fit faster.
	Your metabolism doesn’t slow with age. It’s just that as people get older they do less strength-training and can lose lean muscle mass. The more lean muscle tissue you have, the higher your metabolism – and the faster you’ll lose weight. Keep your exercise and activity levels up each year, and you’ll simultaneously maintain your muscle tone, keep your metabolism up and maximize healthy weight loss.
	At least 30 minutes of moderate-intensity activity, at least five times each week, will keep you physically active. You can split each half hour into three 10-minute sessions. If 30 minutes are out of reach right now, start with what you can do and gradually build up.
	Keep hydrated by consuming at least two liters of water each day. It is even more important to drink water before, during and after exercise. Even low-intensity exercise requires you to be well-hydrated.
	Rest between workouts and allow your body time to recover.

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Healthy eating tips

A healthy diet should include a wide variety of nutritious foods for sufficient intake of all nutrients, including vitamins and minerals. Foods to include are breads, pastas, lean meats, fish, fruits and vegetables. A healthy diet can help you maintain a healthy body weight and decrease your risk of many diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers.

Healthy diets contain a variety of foods

In general, we should include a range of nutritious foods and eat:

• plenty of breads and cereals (particularly wholegrain), fruit, vegetables and legumes (such as chickpeas, lentils and red kidney beans)
• low-salt foods, and use salt sparingly
• small amounts of foods that contain added sugars
• reduced-fat milk and other dairy products.

It is also important to drink an adequate amount of water.

Physical activity and healthy eating

A good balance between exercise and food intake is important, as this helps to maintain muscle strength and a healthy body weight. At least 30 minutes of moderate intensity physical activity, such as walking, is recommended every day.

Keep fat to a minimum

Adult diets should be low in fat, especially saturated fat. Saturated fat, which is the main fat in animal products, fried foods, chocolate, cakes and biscuits, is more easily deposited as fat tissue than unsaturated fat. Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise.

Dietary fat helps with the absorption of fat-soluble vitamins (A, D, E and K). Small amounts of polyunsaturated and monounsaturated fats may have some health benefits when they are part of a healthy diet. Monounsaturated fats are found in nuts, olive oil and avocados, and may help to lower the bad type of cholesterol (low-density lipoprotein or LDL).

Polyunsaturated fats are generally thought to lower blood cholesterol levels. Polyunsaturated omega-3 fatty acids, which are found in fish, nuts and seeds, are thought to have an anti-clotting effect on blood, to reduce the risk of heart disease and to possibly lower blood pressure.

Eat and drink less high-kilojoule foods

The total amount of energy-dense (high-kilojoule) foods you eat may be as important as the total amount of fat in your diet. To reduce the energy density of your diet, you need to increase the amount of plant foods, such as wholegrain breads and cereals, fruit and vegetables that you eat.

This will provide essential nutrients, help to make you feel ‘full’ and also reduce the amount of fat in your diet. High energy drinks such as sports drinks, cordials, soft drinks, fruit juice, energy drinks should also be limited.

Eat foods rich in calcium and iron

It is important for all Australians to eat foods which contain iron and calcium. In particular:

• Calcium – is important for bone health especially for infants, women and girls.
• Iron – carries oxygen around the body and is especially important for women, girls, vegetarians and athletes to reduce the risk of anaemia.

Drink alcohol in moderation

Alcohol is high in energy (kilojoules) and should be consumed in moderation. Men should drink less than two standard drinks per day and women less than one standard drink per day. One standard drink is 375 ml mid-strength beer, 100 ml wine or 30 ml spirits. Alcohol should not be given to children and is not recommended for pregnant or breastfeeding women.

Healthy diets for babies and children

There are guidelines to follow that help encourage a healthy diet for your infant or child, including:

• Infants – it is encouraged for babies to be breastfed for the first year of life. In most cases, breastfeeding should be the only source of food in the first six months. If you use formula, be careful not to overfeed or underfeed your baby.
• Sugar – children should eat only a small amount of foods that contain sugar and avoid food with added sugar, such as lollies, fruit drinks and soft drinks.
• Low-fat diets – are not appropriate for infants and young children under two years of age. A diet low in fat, especially saturated fat, may be considered for older children.
• Drinks – infants and children should be encouraged to choose water as their preferred drink.

Don’t skip breakfast

Children who skip breakfast generally have poorer nutrition. Their diets contain less:

• calcium
• iron
• dietary fibre
• vitamins such as riboflavin and niacin.

Skipping breakfast becomes more common as children get older. Some schools have introduced breakfast programs because they were concerned about children who skip breakfast. Children generally perform better at school when they have breakfast. They are also more likely to maintain a healthy weight when they consume a healthy breakfast.

Adults who eat a healthy breakfast are more likely be a healthy weight and more productive at work.

Tips for healthy breakfasts

Some easy-to-prepare, healthy breakfast ideas include:

• fresh fruit with wholegrain breakfast cereal and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated)
• toast with cheese and tomato. Hot or cold reduced fat milk
• rolled oats made with quick oats. Add sultanas and reduced fat milk. Toast with a thin spread of margarine (polyunsaturated or monounsaturated). Orange juice
• baked beans on toast. Orange juice
• fruit or plain yoghurt with fruit.

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bananas

Banana fruits are among the most important food crops in the world.

They come from a class of plants called Musa, that are native to Southeast Asia, and are grown in many of the warmer areas of the world.

Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients.

This is what bananas typically look like:

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