5 Ways To Streamline Your Bedtime Routine—And Boost Morning Productivity

5 Ways To Streamline Your Bedtime Routine—And Boost Morning Productivity
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The secret to a productive day? Prepping for it the night before. From jotting down to-do lists to reflecting on the day’s accomplishments, having a pointed p.m. routine allows you to decompress, and ultimately sets you up for success.

Here’s how to hit the hay the right way—and wake up ready to tackle tomorrow.

1. Create a calm space.
Cancelling out noise and making your surroundings as peaceful as possible is important when you’re settling in for the night. Blogger and beauty expert Jeanette Zinno uses scents to create a tranquil environment. “I believe in the benefits of aromatherapy for calming, and use my diffuser with lavender oil before bed every night,” she says. “I also like to stretch on my yoga mat and drink tea to unwind.”

2. Grab a pen and notepad.
Some say a to-do list is crucial to maximize efficiency: “I’m a huge list-maker! Before bed I usually review my calendar for the next day to see what I have to prep for,” says Zinno. And for all of those great ideas that fall by the wayside as sleep takes over, Alyssa Hertzig, blogger and founder of the lifestyle blog, The Sparkly Life, has a solution: “I keep a pad of paper next to my bed so I can jot down any ideas that come to me as I’m falling asleep. Sometimes it takes a little bit of work to decipher those written-in-the-dark notes, but I can usually figure them out,” she explains.

3. Indulge in a skin-pampering ritual.
Treating yourself to a soothing skin treatment can serve as a great stress reliever. “I believe that beauty and wellness are important from the inside out,” says Zinno. “I use sheet masks a few times a week to keep my skin hydrated.” Copy her habit: Anew Clinical Overnight Hydration Mask replenishes lost moisture while you snooze.

4. Reflect on your day.
Taking time to ponder highs and lows helps identify the areas where you’ve been challenged, and assesses where you’re excelling. According to recent research, inward attention is an important contributor to overall thinking, reasoning and well-being.

5. Maximize shut-eye.
Don’t snooze on the importance of quality slumber: Studies show that it’s crucial to boost brainpower and memory. Aim for seven to nine hours a night, per recommendations from The National Sleep Foundation. Even more reason to make it an early night: Janet K. Kennedy, Ph.D., clinical psychologist, founder of NYC Sleep Doctor, and author of The Good Sleeper: The Essential Guide to Sleep for Your Baby (and You), tells us, “The information that you take in during the day is consolidated into memory during sleep. Fatigue impairs concentration and makes it harder to learn new information.”

Steam another Healthy Option

Steam your way to a healthy diet


For years the steaming debate has raged on, with many health experts claiming that steaming food is a far healthier way of cooking it than conventional methods. Steaming works by continuously boiling water, which gives off steam and cooks the vegetables either in a steamer or in a colander above a boiling saucepan. Here are the benefits of steaming that could see you throwing away that frying pan and baking tray for a new, healthy lifestyle.

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No oil

When food is steamed there is no need for oil, something regularly used when frying or oven cooking. This means there is immediately a lower fat content than food that has been cooked in oil or butter.

Over-cooking and burning are avoided

When frying, boiling, grilling or oven baking, it is a lot easier to burn or overcook food than when steaming. On steamer machines you can also normally set a timer, ensuring the food cooks for only the required time. Vegetables normally need no longer than five minutes to be steamed thorough

No cross flavors

Several types of food can be steamed at the same time with no contamination. This can reduce time and the amount of washing up!

Helps conserve vitamins

When vitamins such as vitamin C, which is required for essential metabolic reactions in the body, and vitamin B, which promotes healthy neurological function, come into contact with boiling water they can be damaged. According to several studies, steaming results in far less damage to these nutrients, leaving the food with a higher vitamin content when eaten.

Cancer fighters are retained

Many vegetables, including broccoli, cauliflower and cabbage, have cancer-fighting components, called glucosinolates, which are destroyed when over-cooked. By steaming them at low temperatures and using only a small amount of water their amazing compounds are retained. Boiling and microwaving vegetables can damage up to 60 per cent of the nutrients and glucosinolates, so their nutritional value falls dramatically.

How to steam food properly

The secret to steaming food is to make sure there is enough heat around the food. If not, the food may be undercooked. However, if too much heat is present the food may turn rubbery.

  • In a single-tier steaming machine or a colander set above a saucepan of water, place the food so there is space around each item and the steam can therefore circulate effectively. Be careful not to over-load the steamer or to stack the food as cooking will be uneven.
  • Use only a small amount of water in the base of your steamer – 1 cm. should be fine as you do not want it anywhere near the food.
  • Close the lid tightly over the food, and do not lift the lid once you have started steaming your food or it could hinder the process.
  • Parboil all grains first before finishing off the cooking process by steaming.
  • Enjoy!

More info can be found @     http://www.sheknows.com/food-and-recipes/articles/1071851/is-steaming-the-best-way-to-cook-food

Healthy Lunch

healthy_lunch_ideas_for_kids_content
message from mum in lunchbox

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<img class=”full-wdith” src=”http://fitnessguideto.com/wp-content/uploads/2016/09/6siracha.jpg” />

Spicy and bold chicken, sweet and juicy grilled pineapple, refreshing crisp local lettuce, local tomatoes, and avocado.

Winner, winner, chicken…well, lunch.

 

These are some great ideas for lunch. now you need something to put this healthy  in that will make it easy to carry and also keep it FRESH.

Hot Food on the Go Setlunch-setsalad-to-go

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