5 Facts You Didn't Know to Aid Digestion

Here are some interesting rules to follow to be kind to your body and to aid your digestion:

1.  Fruit should always be eaten with a small amount of protein or carbohydrates to stabilize your blood sugar.

2.  Eat as many colors of food as possible in each meal to get the maximum nutrients and protection for your immune system.

3.  Water should be consumed at room temperature to be more easily absorbed, therefore more hydrating.

4.  Cold food should be eaten before hot food for ease of digestion.

5.  Tea should be consumed without milk.  The casein in the milk blocks the antioxidant properties of the tea.


Please let me know if you have any other interesting facts about food.

By Spa Samurai

5 Tips to Help You Sleep Naturally

I don't normally have problems falling asleep at the end of a work day.  I'm up at 6:00am, at the gym by 7:00am, and returning home from work at 7:00pm.  I'm pretty knackered after dinner from exercise (my body at the gym and my mind at work) as well as my commute. If anything, I have trouble staying up past 10:00pm!

I have a lot of friends who do have problem shutting down at the end of the day and rely regularly on sleeping pills.  I have an issue with sleeping pills because many people get physically and psychologically addicted to them and you often hear of overdoses through fatal combinations with other prescription medications or alcohol.


Here are some tips that I've compiled from my favourite fitness magazines that I thought I'd share:

1.  Cherries - Eat cherries 30 minutes before bedtime.  Cherries help boost the body's natural levels of melatonin to make you sleepy. Tart cherries in particular are the most effective. If you don't want to eat cherries, drink a glass of (sugar free) cherry juice.

2.  Pumpkin seeds -  Low levels of magnesium are linked to insomnia, so eat some pumpkin seeds in the evening or use a magnesium spray.

3.  Bananas - Like turkey, bananas contain tryptophan, which converts to serotonin and melatonin, the hormones which calm your brain.  Bananas also contain magnesium and potassium, which help to relax muscles and help your body recover after a workout. Blend the bananas with milk (which also contains tryptophan) 30 minutes before you want to fall asleep.

4.  Hot Shower - Warm water helps to dilate the blood vessels and relax muscles. It also gives you the opportunity to start shutting down your brain from a stimulating day and transition into sleep mode, a time essential for your muscles to recover and your brain to recharge itself.

5.  Meditation - Taking some quiet time for yourself before you climb into bed is a good habit to get into to enjoy deeper sleep. Sit next to your bed in a cross-legged position with the lights dim. Spend some time focusing on your breathing and practicing mindlessness (not allowing any thoughts to stick in your mind) for 5 minutes. Slowly climb into bed, lay in the corpse position and feel your body melt away.


I hope these tips help you get a better night's sleep and leave you feeling refreshed and revitalized in the morning.

By Spa Samurai

5 Drinks to Burn Fat

Summer is here and it is time to keep your tummy trim to feel confident to dress in your summer skimpies on the beach, in the park, or anywhere you can catch some sun for that much needed Vitamin D!

I thought I'd share my favourite drinks that keep you slim by boosting your metabolism, triggering your body to shed fat, and keep you full of vitamins, minerals, enzymes, and hydrated for good skin.

If you get the necessary ingredients at a health food store (or online), you can keep them in a drawer in your desk and whip up a healthy beverage in less than 5 minutes.

PRE-WORKOUT

Lemon Water
Full of vitamin C, citric acid, flavonoids, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium, and fiber. Drinking lemon water first thing in the morning helps to balance the body's pH, stabilize your metabolism, cleanse your bowels, fight infection, and detox your liver.  (I drink lemon water three times a day.)

1.  Add a few slices of fresh lemon (or bottled lemon/lime juice) to a bottle of water.

2.  Drink 750 ml when you first wake up before the gym.  Room temperature water is better than iced water.

3.  Drink another two 750 ml throughout the day.

Caffeine Kick

Full of caffeine to give you energy for early morning workouts and chemicals that tell your body to burn fat, plus creatine to give your muscles motivating bulk.  Drink a small cup after you have had half of your Lemon Water to stay hydrated.

1.  Pour yourself a small cup of strong filter coffee.

2.  Add a teaspoon of cinnamon.

3.  Add a teaspoon of agave nectar.

4.  Add a teaspoon of creatine.

5.  Stir and consume 20 minutes prior to the gym.  

6.  Drink the rest of your Lemon Water on your way to the gym.

 

POST WORKOUT

Simple Summer Smoothie
Full of protein, fiber, vitamins (B, C, D), minerals, enzymes, and antioxidants.  It helps you build muscle, stay full longer, and shed fat.

1.  Pour 200 ml of skimmed milk in a shaker (or blender if you have one at work).
2.  Add a teaspoon of bee pollen (I like the freeze dried variety in a jar from Whole Foods).
3.  Add two tablespoons of fat free yogurt (I like strawberry).
4.  Add a teaspoon of milled flax seed.
5.  Add a teaspoon of honey.
6.  Add some frozen mixed berries (if you have a blender).
7.  Add a scoop of your favourite protein powder.
8.  Add 50 ml of orange juice.
9.  Shake until smooth.

AFTER LUNCH

Iced Green Tea with Honey
Full of antioxidants, enzymes, and chemicals that tell your body to ditch the fat. It also improves circulation, memory, and your immune system.

1. Choose your favourite green tea.  I'm really into Lipton's Apple & Pear infused Green Tea at the moment.
2.  Brew the teabag in a large mug of hot water until it is richly brewed.
3.  Take the teabag out and put the mug in the fridge to cool down.
4.  Once it's cool, add some honey to your taste. (The enzymes break down if the water is too hot!)
5.  Pour over ice or enjoy cold from the mug.


Cinnamon Bomb
Full of enzymes and chemicals that triggers your body to lose fat. This drink helps to stabilize the sugar levels in your body and is a great alternative to dessert when you are craving something sweet after lunch. It is also very hydrating.  It is so simple, but absolutely delicious!

1.  Add one teaspoon of ground cinnamon to a mug of hot water.
2.  Once it has cooled, add a tablespoon of honey. (The enzymes break down if the water is too hot!)


I hope you enjoy my recipes.  Please let me know your fat-busting drink tips!

By Spa Samurai