So many people struggle with either getting off to seep or staying asleep, or are just not waking up refreshed!

Feeling refreshed when you wake up and having long lasting energy throughout the day are two of the wonderful benefits of sleep. But did you know that sleep is not just for re-energizing you but for repair as well?

Our bodies undergo repair and clean up while we sleep, much like a computer does when we install software to “clean it” and remove anything dodgy like viruses or spam. In order for our bodies to make sufficient hormones that control weight and mood etc, and for our detoxification systems to work properly we need to be getting sufficient sleep every night! Not to mention our brain power and how much sleep deprivation affects our memory, clarity and ability to process things. Sleep is the ultimate building block of energy!!

Whenever I first meet new clients or generally talk to people in social circles about health and wellness, I find sleep is the number one issue that comes up.

I’ve seen firsthand the difference consistently getting a good nights sleep can make. When we sleep better, we feel better overall and it has a huge impact on our health (supporting the immune system, reducing and/or diminishing depression, balancing hormones for weight loss and many many more positive effects).

If you or someone you know is struggling with sleep then check out our sleep package. I’ve put together everything you need for a good nights sleep.

1. Wait

If you feel like seconds or dessert give yourself 10 minutes then decide whether you still feel like it (more than likely you won’t because your brain will have had time to receive the message from your stomach that you are actually full).

2. Don’t wear lose clothing

This might sound funny but I’ve noticed that if I wear my gym clothes or favourite jeans etc I tend to eat less, and FEEL like eating less. Where as if I’m sitting around in my pj’s or track pants it’s so much easier to demolish a tub of ice cream!

3. Try fruit

After dinner and most savoury meals, I usually feel like something sweet. If you have this same sweet tooth habit it could be responsible for those extra kilos you might be trying to shift, and something as simple as swapping chocolate, cake, biscuits etc for a tub of fresh blueberries can make a massive difference on your waistline!

You could also try an apple or stewed apple with un-sweetened yoghurt, or making a hot drink instead. (Just don’t be tempted to dunk chocolate chip biscuits into your hot drink!)

4. Do something else

Side track your-self. Get busy doing something else and 9 times out of 10 you will find you arn’t actually hungry or you stop thinking about having a piece of cake because your busy doing other things.

5. Find excuses

No, not excuses not to go to the gym! Excuses to do things that burn extra kilojules.

I purposely park my car furthest from the supermarket entrance so that I have to walk and carry the shopping back to my car, burning extra kilojules (calories) while I do it without even thinking about it.

This can be applied to many other things like walking to the dairy to get milk rather than driving, walking to the mail box rather than stopping in your car when you arrive home from work.

Take the stairs instead of the elevator at work etc.

All these little things do add up! (That’s why using a pedometer or tracking your steps each day works so well).

6. Don’t finish your meal

Yes our mothers taught us to eat everything on our plates, but in actual fact that’s not a good thing!

Rather than eating everything on your plate just because it’s there, only eat until you are full and then stop, regardless of how much is left on your plate.  This will not only lead to less food consumption (and less calories, therefore less weight) but it also re-trains your body.

You will feel like eating less over time as your stomach shrinks once it used to eating less (just like over eating can stretch your stomach, leading to a want for more and more food at meal times).

It is also MUCH easier on the digestive system (especially with your evening meal) to have less food to break down and will mean you have a much better nights sleep too! Bonus!

Did you know that Chia seeds are classed as a superfood! Grown in Peru these little seeds contain a powerhouse of nutrients. 
When Chia seeds are mixed with water or stomach juices a gel is formed that slows the conversion of carbohydrates into glucose (blood sugar) for energy. Thus, eating chia helps balance our blood sugar levels, and reduces the need for an insulin surge or spike to lower the blood sugar level after eating chia. This can support diabetic conditions.

Chia is also very beneficial for;

THYROID : Chia seeds contain Manganese which is required for the natural functioning of the thyroid gland.

DIGESTION: Chia aids people who have digestive disorders. There are other things that can offer the same benefit such as edible seaweeds and beetroot juice, however none are as inexpensive and neutral tasting as chia.

HYDRATION : Chia seeds also prolong hydration due to being hydrophilic (having the ability to absorb more than 12 times its weight in water). This also means it retains electrolytes in body fluids which in turn supports the life of all body cells.

OMEGA 3 – Omega 3 fatty acids are essential fatty acids required for the normal functioning of the body. They are not efficiently synthesized in the body and we need to get them from food sources. There are three main types – ALA (found in plant oils), DHA and EPA (found in fish and algal sources). Chia seeds are a great source of ALA, which is partially converted to DHA and EPA in the body. 55% of the Chia’s fat content is Omega 3, 18% is Omega 6 and 6% is Omega 9. Omega 3 fatty acids have anti-inflammatory properties and affect the blood vessels and joints.

PROTEIN –Chia seeds contain all nine essential amino acids making them a complete source of quality protein. Protein is one of the fundamental building blocks of our muscles, cells and tissues. Our body constantly requires protein to help repair cells and make new ones. Proteins are made up of amino acids, some of which the body can synthesize and some which it cannot – the latter are called essential amino acids and are supplied to the body entirely by food sources.

CALCIUM –Plays a crucial role in bone structure and also for muscle function. It also helps maintain the PH balance of the blood. Calcium also helps in nerve signal transmission, blood clotting and blood vessel function.

Chia seeds make a wonderful addition to bliss balls, smoothies, breakfast cereals, yoghurt, can be used to thicken puddings and make mousse, or as an egg replacement due to their gelatinous nature.

Here is one of my favourite ways to have them for breakfast;

Chia seed breakfast pudding

1/2 cup chia seeds (They’re packed full of omega 3, minerals and protein!)
1 and a 1/2 cups milk of choice (coconut milk is awesome)
1/2 teaspoon vanilla
1/4 cup frozen berries
2 tbsp shredded coconut
Mix chia seeds, milk and vanilla in a bowl. Pour into agee jars (or just in a bowl if you don’t have). Cover and refrigerate for at least 3 hours. Once thickened, serve topped with strawberries, pumpkin seeds and shredded coconut

Check out my facebook page to see more of my favourite ways to use Chia

www.facebook.com/foodasmedicine.net.au/