Here are tips on how to get the very best sleep so you can wake up refreshed, healthy and happy: 

1. Take an evening stroll. Walking around the neighborhood after dinner aids digestion, so your slumber won’t be interrupted by stomach gurgling or heartburn. Do it before the sun sets. Insomniacs who were exposed to natural light at dusk tacked on an extra hour of sleep, a Cornell University study showed. Evening light helps reset our internal clock, sending a signal to our body that it’s time for bed.
2. Minimize midnight worrying. Every evening, write down a few nagging issues that are on your mind and the plans to go about them. You don’t have to know all the answers. However, mapping out possible solutions will quiet your mind and help you rest easier literally.
3. Make your bedroom a blackout zone. Shut the blinds, turn off your computer, keep the television out of the room, buy a sleep mask. Do whatever it takes to put yourself in total darkness. Even the dim light from a digital alarm clock can affect the body’s production of melatonin, the hormone that helps you stay awake.
4. Establish a sleep ritual. Creating a pre-sleep period that is rhythmic and ritualized conditions your body and brain to realize it is indeed sleep time, helping you unwind and fall asleep faster.
5. Let in the morning light. Morning light has the most potent effect on helping our body to be in sync with the day. So, open the blinds the moment you awaken and let the sun shine in.

There are three rules to achieve good nutrition. These are variety, balance and moderation. But before we tackle on these rules, we must first know the 3 categories of food according to their purpose to the human body.

In our elementary years we were already taught about the Go foods, Grow foods and Glow foods. There purpose is not really that hard to decipher because it is already being described by their category name. Go foods provides energy to the body. It helps the person to be always on the go. Examples of go foods include those that are rich in carbohydrates like rice, bread and other dairy products.

Grow food provide raw materials for cellular regeneration. Protein-rich food like meat, egg and some vegetables are good examples for this. Proteins are the building blocks of our cells. As the title says, it helps the human body grow. Glow foods on the other hand are those that give us nutrients and vitamins that aid in the body’s functioning like fruits and vegetables. They boost our immune system and keep our body well hydrated thus making us glow.

In relation to the rules, a diet is not complete if the meal does not include a representative of these three food categories. That is why rule number one says, you have to eat a variety of foods. Each representative of these food categories is essential in providing the body with the nutrients and minerals that it needs to be able to meet its optimum functioning.

The incorporation of the three categories in the diet should also be regulated. So rule number two suggests that the amount of food coming from each category should be balanced out. The food pyramid will help you decide the good food combination every meal.

Commonly, we see in health magazines that we must avoid red meat, beans, nuts and sea foods but these foods are examples of grow and glow foods. This is where rule number three comes in: eat in moderation. Always remember that too much of something is bad for our health so be mindful to eat moderately.

In surveys, food is the first thing that could stimulate the release of your happy hormone endorphins. Having a healthy diet does not mean that you have to give up the foods you like, its more on eating in moderation, and maintaining a balance diet while eating a variety of food. Remember, food is fun so stop starving yourself instead practice self discipline.

Before we eat our food, it is essential that we wash it thoroughly but not too much wherein we are already removing the nutrients it contain. Here are some research base tips on how to properly wash your food.

For foods with edible skin like apples, tomatoes, peaches and peppers, you start by scrubbing it gently under a running water for about 30-60 seconds. Flushing with running water is better in removing bacteria rather that soaking. When scrubbing, you may use a soft bristled brush or your fingers.

For foods that has a peel like bananas, melons, and oranges, it is advisable to use a brush like an unused toothbrush in cleaning it under the water rather than just using your fingers. The bristles of the brush will reach the indentations or crevices more easily thus cleaning the fruit or vegetable more thoroughly. Even if you are not going to eat the peel, microbes can still spread into its flesh by holding it with your hands or through a knifethat is why you have to clean the peel as well.

For those that come in a bunch like berries or grapes, you remove the stems by cutting them off. You place the fruit in a strainer or a colander and wash under a running water. It is best to use the spray nozzle in your sink to evenly wash all the fruits. Lastly before placing them on a dry container, patting them with paper towel will also decrease bacterial amounts.

For leafy foods like spinach, lettuce or cabbage, get rid of the outer leaves and run the remaining leaves under cold water. You may dry it with a salad spinner or just blot it with a paper towel. Though pre-washed salads are available still they are not guaranteed to be safe so better take some time to wash them yourself.

We must give importance to washing our food as much as we give importance to washing our hands. Never wait for a recall before you act. Take note that you have to wash your food for about 30-60 seconds before drying them. A brief rinse will not remove the dirt but instead it will just redistribute them. To be safe make it a habit to wash your food before storing or eating them.

If you are indeed hungry then go eat. No one is stopping you. But before you open your fridge think how much food do you want to eat? If you want a meal then go get one. One good healthy meal is good as long as you see to it that added sugar is lower than 25 grams. It is best to follow a diet plan when you are not stressed because people, who are not under stress as what studies have observed, tend to have more self control.

On the other hand, if you are not hungry just stressed then here are some ways that may help you divert your attention from eating.

• A 15-minute walk on the beach or even on the grass may be good for you. This will help you stimulate your nerve receptors which can cause a shift in attention.

• Get as much sunshine as you can. Sunshine can not only provide you with vitamin D but it can also stimulate the release of serotonin, a neurotransmitter that can help you improve your mood.

• Change negative statements to positive ones. The book entitled “The Secrets” says that the more you think about positive things, the more it is attracted to you. Instead of saying “I hope I will not fail the exam” try to say “I will surely pass that exam”. Stop dwelling on the things that can make you more upset. Think of happy and positive thoughts or make a bucket list and write down all the things that can make you happy.

• Stimulate your other senses except for the sense of taste. Engage in activities that will keep your eyes, ears and hands busy rather than your mouth. You can do handicrafts or origami and other artistic activities.

• If you really want to move your mouth, then chew a gum instead of eating 3 slices of cake. In studies, chewing a gum can help a stressed person relax. The smell mint or cinnamon gums are relaxing too.

• If you want to vent out all your negative feelings but no one is there to listen to you, making a blog might be the answer to your concern. There are thousands of readers who are willing to listen to you and would want to give you pieces of advice.

It is okay to be upset at times but don’t be upset forever. Eating too much will only lower your self esteem and predispose you to many illnesses. Keep the grace under pressure and welcome every challenge with a smile.

But did you know that instead of taking in heavy doses of synthetically developed vitamins and drugs, it is till best to eat fresh fruits and vegetables. Yes, the best sources of your vitamins and other health nutrients are your fruits and vegetables.

A good example for this is the vitamin C that you get from apples. One small apple and can give you about 1400 grams of vitamin C. That’s like taking in 3 tablets of vitamin C supplements. Apples also produce antioxidants that can help detoxify our body.

Another proof that will convince you that fruits and vegetables are better than tablets is in relation to the absorption of vitamin C in the body. According to the American Journal of Clinical Nutrition vitamin C coming from a citrus fruit extract is 35 percent more absorbable than that of ascorbic acid.

In terms of retention, it has been observed that the body retains the energy better if it comes from a natural source rather than from a synthetic source. Say for example vitamin A. In a medical science research, it has shown that vitamin A from carrots and squash are being absorbed 940 percent better as compared to those who are artificially synthesized.

With these examples, you can clearly see that fruits and vegetables are really important for us to stay healthy. That is why, Centers for Disease Control and Prevention or CDC launches its campaign called “5-a-day” which encourages all people to eat five servings of vegetables and fruits everyday. This practice has proven to protect your body from diseases.

Bottomline eating at least 5 servings of fruit and vegetables a day is the classic secret to stay healthy.