Healthy Diet: The Good Night Sleep

What has food got to do with your sleepless nights, you might wonder. But indeed, healthy diet has some effect in the quality of sleep you get . Our nutritional status and the foods we eat always has the influence in the number of hours of sleep we get. Good thing there are sleep inducing foods that actively drives us to sleepy mood for a good night sleep.

Here are some of these healthy, sleepy-happy foods you can incorporate in your diet:

• Warm milk. Milk has tryptophan – an amino acid with sedative and calcium, that helps the brain to sleep. It also has a psychological throwback or infancy, when warm bottle means “relax, everything’s fine.”
• Honey. Put a little amount of honey in your warm milk or herb tea. Too many sugar is stimulating, but a little glucose will tell your brain to turn off that orexin, a neurotransmitter which recently has been discovered to have something to do with alertness.
• Chamomile tea. The mild sedating effect of chamomile tea helps many stresses people fall asleep – it is a perfect natural antidote for your stresses body and brain.
• Bananas. They are called sleeping pill in a peel. Aside from the soothing melatonin and serotonin, bananas also contains magnesium, a muscle relaxant.
• Oatmeal. They are rich source of sleep because it induces melatonin.
• Potatoes. Eating a small amount of baked potato or a small serving of mashed o roasted potatoes sweeps away acids in the body that may block the effect of tryptophan.
• Almonds. A small amount of this heart-healthy nuts induces sleep because of its tryptophan and magnesium content.
• Whole-wheat bread. A piece of toast with your tea and honey releases insulin, that helps transmit tryptophan to the brain, where it is converted to serotonin and quietly tell your brain “it’s time to sleep.”

There you go… munch and crunch… your healthy diet for peaceful sleep!

Healthy Diet: The No Sweat Principle

Healthy diet seems like an illusive dream in today's fast food generations. The principle of eating right has evolved as the modern world race to find a healthy balance festive gastronomic experience.

The basic rule for a healthy and effective diet is simply to eat a wide variety of foods to nourish the body.

Fruits and vegetables,vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

A balance between calorie intake and calorie expenditure should also be well taken care of. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

These simple principle doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

Think of healthy diet as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories.

Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases.

Keep portions moderate, especially of high-calorie foods.

Eat more fish and nuts, which contain healthy unsaturated fats.

Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out.

Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth.

Try to get your vitamins and minerals from foods, not from supplements.
Maintain a desirable weight.

Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods.

Cut down on animal fat and trans fats.

Living healthy is not so much of a rigorous task if we keep in mind the healthy diet is not equivalent to struggling you way to stay fit.