How to Beat Late Night Snacking

Late night snacking has been described as one of the biggest problems faced by people struggling with their weight. Most of these people take pride in eating healthy and scheduled meals all through the day but then succumb to those unavoidable late night hunger cravings. When hunger strikes, it becomes extremely difficult to go back to sleep; and once you give in to any kind of night time snacking, it soon becomes a pattern that can ultimately ruin all weight control plans. If you’ve faced these uncalled hunger pangs at night, here are some ways to beat it.
Distract yourself
Thinking about food alone can induce hunger pangs. To beat this unhealthy late night snacking habit, you will have to begin by replacing your food thoughts with other thoughts. Distract yourself by reading a book or playing some video games until you fall asleep. You could also try calling a friend or taking a warm bath, which will help you sleep better.

Delay dinner
Late night snacking happens when there is quite a long gap between dinner and sleep. Early dinner often causes you to feel hungry by the time it is bedtime. If you sleep too late you can delay dinner so that the gap between dinner and bed are not too far off. But make sure there is at least a gap of an hour or so or else your digestion will suffer.

Brush your teeth
Brushing your teeth after dinner will not only help protect your teeth but will also ward off any unwanted hunger cravings later in the night. It is the “clean mouth” feeling that will convince you to skip any snacking after brushing.

Low calorie food alternative
If you realise that the hunger pangs are not just a craving and that you are genuinely hungry, opt for some low calorie food alternatives instead of snacking on easily available comfort foods. Raw foods like carrots, pears or apples are a healthy option if you need to eat something. Also, try foods like warm milk, cherries or almonds as these are foods that will help you sleep better.

Add fibre and protein to your dinner
If you often face these late night hunger cravings, make sure you include fibre and protein rich foods in your diet as they will keep you satiated for a longer time. Wholegrains, beans, lean meat etc can help you stay full and prevent late night snacking.
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Mind and Body – Intermediate

As you continue to gain strength, flexibility and endurance through daily physical activity, you’ll want to think more about the important role your mind plays in getting and staying fit.

Consider some alternatives to your regular weight and cardio training such as yoga, Pilates or Tai Chi, all of which engage the mind, body and spirit at once. Include these alternative mind and body disciplines on a regular basis.

As your training progresses, “burnout” can occur. These alternatives take the focus away from weights and cardio machines. The focus is now shifted towards peaceful, relaxing thoughts, while also improving your flexibility and balance.

It is important to work your mind as well as your body, as a stronger mind will push you to new and greater heights!

Another challenge you may face at the intermediate fitness level is staying motivated about being active on a daily basis. Incorporating “fit thinking” into your life can help you get and stay excited about your healthy lifestyle.

Some suggestions:
Set Goals

Setting a goal, for example...'to bench press 5 more pounds by the end of next month", takes you from wishing and dreaming to taking real action toward a specific, reasonable target. The deadline will challenge you to get the most out of your physical activity program. When you reach your goal - and you will - set a new, specific goal to take you to the next level.
Record your reasons

Write down a list of all the reasons you are sticking to a “healthy living” plan along with your specific goals and the time-frame you want to achieve them in. Post it in a place you’re likely to see it every day – for example, the refrigerator door - and read it whenever you can. You’ll be reminded of all the reasons why you love being physically active and why you want to continue with your activity plan.
Keep a journal

Track your daily activity including all the exercises, tools (i.e., free weights), sets and repetitions you perform. When you see on one page how much progress you’ve been making – and how fast your body is improving – you’ll be inspired to keep going. You’ll see and feel results in your journal before you see them in the mirror.
Read!

Check out health and fitness magazines, books and websites that contain information about your favourite activities. Grab a few fitness magazines from the newsstand, then get a subscription to your favourites. Reading about fitness will keep you up on the latest techniques and remind you of the benefits of daily activity.
Don’t be a loner

Working out alongside a friend - especially another intermediate exerciser - will improve your attitude and help you stick to your program. Having another person to share all the trials and triumphs of exercise can be motivating and fun.

You and your fitness buddy will begin to rely on each other for moral support and accountability. If you do have to work out alone, don’t be afraid to ask someone (trainer, another person working out) to help you out if you need it.
Another great motivator

If you have to work out alone or even with someone else listen to music. Just think of how you feel when a great song comes on the radio. It pumps you up and picks up your energy level. Try picking music that is appropriate for the workout you are doing. For example: play more melodic, slower music for stretching, yoga or any other activity that is of a slower pace. 

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Mind and Body - Super Active

At your level of fitness, you likely already know how powerful the At your level of fitness, you likely already know how powerful the mind is when it comes to keeping physically active. Try the following quick “mental workouts” to really get the most out of your strongest muscle!
Defeat self-defeat!

Keep motivated by knowing how to overcome self-defeating thoughts like “I’m too tired to work out,” or “I have no time.” Imagine yourself confronting your most difficult activity challenges--from waking up early to leaving class or work on time to working through fatigue. If you hear yourself think, "I don't feel like it" or, "this isn't my day," ignore those thoughts, lace up those shoes and get to your workout. The confidence and pride that comes with overcoming a challenge is huge! Think about how much you love these positive feelings, not to mention the satisfaction and feeling of well-being that comes from having a good workout. You’ll be better prepared to overcome negative thinking next time when you know you’ve done it before.
Envision success

Completing an activity challenge in your mind can help you complete it confidently in reality. Before you work out, imagine yourself getting to the track or the gym even before you’ve laced up your shoes.

Try to imagine the feelings you experience as you start, peak and then finish your planned workout. Fast-forward to the locker room, when you feel tired but satisfied.

When you work out in real life, it will seem easier because you’ve already mentally completed the challenge.
Visualize improvement

Once a week, try visualizing a tougher workout –10 more minutes on the treadmill, another mile on your run, more reps with your free weights – as you move toward your anticipated goal, whether it's a 20-mile jog or stronger calf muscles. Imagine both the good and the bad feelings: the fatigue and discomfort as well as the confidence boost and pride that come from completing a challenging workout. Then imagine yourself accepting the challenges that come with working towards a goal. Your mental confidence will help you get through your next workout – even if it’s more difficult than you expected – to reach your goal with pride.
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Microwave Popcorn

With so many light varieties of microwave popcorn on the market, it's easy to think that this snack is healthy, but with high levels of sodium and the chemical diacetyl, some health professionals caution about making this a regular snack. A better choice? Putting a few plain kernels in a brown paper bag and popping your own. You control the flavoring!

 

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8 important weaning foods for your baby

Often mothers are eager and enthusiastic to start giving their babies foods other than breast milk. But when its time the big question that comes to their mind is – ‘What food should I pick up?’. Here is a list of foods that are easy on your baby’s little tummy and makes a great weaning option.

Juices: Start with clear and fresh fruit juices. Choose a fruit that’s available throughout the year. Apples are usually considered the best pick. Peel an apple, cut it into small pieces, boil it in a pan. Mash the apple with a spoon or your hand and put it in a strainer. Strain out all the juice and collect it in a container. Offer spoonfuls of this clear liquid to your baby in the beginning.

Alternatively you can also offer your baby dal ka pani. Soak yellow moong dal overnight; make sure you keep it covered. Next morning drain the excess water and boil the dal in water preferably double the amount of dal taken. When boiled well use a strainer to collect the clear dal water in a container and offer few spoonfuls at a time.

You can start with these clear liquids once your baby is over six months.

Fruits: If your baby is accustomed to apple juice move to apple puree after two weeks. Peel the apple cut into small pieces; put it into a pan and steam. Once done allow it to cool and then mash it to make a puree. Offer to your little one with your fingers or a feeding spoon. Try the same with a pear.

An overripe banana is every child’s favorite weaning food. Mash it up with a spoon or fork and offer to your little one.

Also try other fruits like papaya, mango and chickoo. But remember to introduce only one at a time.

Vegetables: A mashed potato makes a good start to introduce veggies. But make sure that the potato is boiled well and mashed thoroughly. Add a little water if the need be. Once your baby is seven months old try other vegetables like carrot, bottle gourd, pumpkin, tomatoes. All boiled and hand mashed thoroughly.

Soups: Make clear vegetable soups. Boil the veggies or pressure-cook them. Mash them and put them in a strainer to strain out the clear liquid. Add a pinch of salt if needed. A mix of carrots, beetroots, tomatoes make a good veg-soup. You can introduce soups when you baby is around 8 months old.

Greens: Add spinach to your baby’s diet during the eighth or ninth month. Wash clean and boil the greens. Make a thick paste and offer your baby.

Cooked foods: From the eighth month, you can start to give your baby a wholesome meal of rice and dal preparation. Take equal amount of dal and rice, wash thoroughly and keep aside. In the cooker add little amount of ghee and heat it. Add jeera or rai for seasoning, just a pinch of it. Put the rice-dal mix in the cooker and add enough water, salt and turmeric. Pressure-cook it, cool and then mash the preparation if the need be, before you offer your baby. You can also add vegetables like potatoes, carrot, gourd, beans etc to make it more nutritious.

Nutritious mixes: Take rice, wheat, ragi, moong dal in equal amounts. Wash and sundry. Roast the mixture in a skillet and then grind it. Keep it in an airtight container. This is a highly nutritious mix for the baby. Once your baby has started to tolerate liquids, take one spoonful of this mixture and boil it in water. Cool it down and offer to your baby. You can also add a spoonful of this mixture to your khichdi preparations or to other veggies. Slowly and steadily you can help your baby wean off breast milk comfortably.

Water: Surprise how water made it into the list? Remember your baby was only on breastfeed for six months, now that you have introduced other food items, water is a necessity. It will help keep your baby hydrated, clean the systems and aid digestion too.

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Natural beauty care tips with fenugreek seeds / methi seeds

The seeds and leaves of methi (fenugreek) are readily available and widely used in Indian kitchen. They have a strong aroma and a bitter taste. But when used in small quantities they impart flavour to your food. It is commonly used in curries, vegetable dishes, dals and not to forget the mouth-watering methi paratha. But did you know that methi is a rich reservoir of medicinal properties too? Methi contains protein, fibre, vitamin C, niacin, potassium, iron and alkaloids. It also contains a compound diosgenin which has oestrogen-like properties, as well as steroidal saponins. These compounds impart many benefits to methi – from being your beauty product to being an answer to your health problems!
Induce and ease child birth

Fenugreek has been known to be helpful in inducing childbirth by stimulating uterine contractions. It is also known to reduce labour pain. But here’s a word of caution. Excess intake of fenugreek seeds during pregnancy could put you in risk of miscarriage or premature childbirth.

Ease women’s health problems

Fenugreek contains compounds like diosgenin and isoflavones with oestrogen-like properties which help reduce symptoms like discomfort and menstrual cramps associated with PMS. These compounds also ease menopausal symptoms like hot flashes and mood fluctuations. Women are more prone to iron deficiency during adolescence (initiation of menstrual periods), during pregnancy and breastfeeding. Including green leafy veggies like fenugreek (methi) in your diet can supply a good amount of iron. But make sure to add tomatoes or potatoes to the preparations to enhance the iron absorption.
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How to Improve Eyesight Naturally at home?

Eyes, one of the most beautiful features of your body have to be healthy and they should always look fresh. Eyes can be small or big, some people might have really beautiful and attractive eyes that can catch the attention of others. It is always important to have good eyesight for each and every human being. You should always protect your eyes from dust and dirt to prevent infections and other eye diseases. It is your responsibility to take care of your body and body parts that can look stunningly beautiful and nice. Prevention is always better than cure. The following are some the measures and steps to develop your eyesight naturally at home.

Pencil Push-Ups

Grab a pencil from your work table and make a mark or write an alphabet or a number on the middle of the pencil. You will only have to focus on the pencil and the mark you made on it to enhance your eyesight. Hold the pencil vertically at an arms distance and focus on the mark that you have made on it. Do not move to the next step until you completely focus on the mark. Now bring the pencil closer to your nose in a straight line, focusing on the same mark that you have made on the pencil. When the pencil comes closer to your eyes, you will need to focus on the mark accordingly and stop moving the pencil immediately when the pencil doubles. Give some rest for your eyes for a few seconds by closing your eyes or looking at something else. When you feel that your eyes are completely refreshed try focusing the mark again, if you see double pencil again, rest your eyes for a few seconds more. Now try focusing on the mark again and slowly move the pencil in a straight line to an arm’s distance. You can repeat this exercise again that can naturally increase your eyesight. Spend 5-10 minutes for this small exercise daily and relax by hearing music, if you are a music lover.

Daily Food Diet

Your lifestyle and food you consume plays a great role in your eyesight. Consume food that has enough nutrients and vitamins for your eyes. Green leafy vegetables, fish like salmon and tuna, citrus fruit juices like orange and lemon, fruits like banana and nuts can help you attain nutrients for your eyes. Smoking can affect your eyesight and can cause cataracts, so try and avoid smoking. Always use sunglasses while you go out on a sunny day or while traveling to keep your eyes away from dust, dirt and sunrays. Continuous usage of laptops, mobile, watching TV can also reduce the level of your eyesight, so always give a good break to your eyes by blinking them while using laptops or television or close your eyes for a few minutes and listen to some music to relax. So try these remedies to improve your eye sight and always remember to keep your eyes safe.
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