Tag Archives: rest

If you’re going to… eat ice cream

23 Jul

NOM!! Green tea Snog with watermelon

Whilst aimlessly wandering the streets of London with a friend, discussing our blogs, we stumbled across Snog, the frozen yoghurt bar.

I’ve never really tried ‘fro-yo’ as they call it, but I have to admit I was very pleasantly surprised and what’s more it’s much better for you than ice cream.

Not quite knowing how the ordering system worked, I jumped straight in and asked for a green tea (there are three flavours, green tea, plain and chocolate).

Then there’s the toppings, there’s a great, healthy selection, including kiwi fruit, blueberries, strawberries, banana, nuts, etc. I chose watermelon, which has just been added to the menu this summer according to the Snogblog.

It tasted amazing and by choosing snog I saved 20 kcals and 1.5g of fat per 100g! Plus all the ‘frogurt’ is sweetened with agave nectar – so it’s sugar-free.

Here’s how the nutritional values of green tea frozen yogurt stack up per 100g

Energy: 97kcals

Protein: 3.56g

Carbohydrates: 20.5g

Fat: 0.2g

Fiber: 0.5g

What’s more the bar had a great layout and art, providing a perfect place to catch up with my friends.

So if you’re going to eat ice cream, try having a Snog instead!


Ni, the Supplementer

Some of the fantastic art in Snog Soho


Sweet dreams

23 Jul

Having looked at what happens when you don’t get enough sleep in our last post, we now turn our attention to how to get your forty winks without resorting to sleeping tablets.

Don’t sabotage yourself

There are simple things to avoid before you head to bed. Don’t drink coffee or eat foods high in quick release sugars such as chocolate before bed. Also avoid anything that raises your heart rate or is mentally challenging such as excessive exercise, computer games, action movies etc.

Give it time

It takes at least 20 minutes for your body to slow down to allow you to sleep so don’t stress yourself awake just yet.

Write down your worries

If you can’t clear your mind try writing down your worries as they come up. Whatever it is simply write it down and tell yourself that you are going to look at it in the morning with a clear head. The trick to this is letting the issue stay on the pad and reminding yourself that this is how you are dealing with the problem.

Get out of bed

It sounds counterintuitive, but if you haven’t fallen asleep within an hour of going to bed get up. The brain makes associations and by lying in bed thinking about your issues you are setting an example which your brain will follow. So in future instances your brain will associate bed with staying awake – not good!

If you need to get out of bed try doing a non-stimulating task, such as reading a book for 20 minutes to half an hour.

Make time for sleep

Use your brain’s tendency to make associations to your advantage, make sure you work your brain into associating a regular time at night for going to sleep and a regular time in the morning for waking. By sticking to these times your body won’t be caught off guard and will prepare itself for sleep and waking up.

Take out the distractions

If you are a very light sleeper make sure you turn off your TV and radio to avoid the sounds from effecting your sleep patterns. If you’re still awake when the music finishes get out of bed.

See a doctor

If you continue to suffer with sleeplessness, disrupted sleep or ongoing tiredness see a doctor. Tiredness is the first sign of many ailments and deficiencies in certain vitamins and minerals, so it’s best to get checked out

We hope this has helped, if you have anything to add please let us know : )

Sweet dreams,

Ni, the Supplementer

Stay in bed, it’s good for you

22 Jul

Sleep is good, we know this. We just hate being tired and yet we still stay up all night drinking, working, just playing computer games, etc, you get the idea. So why should we put down that glass of wine, computer mouse or console controller and get to bed? Here we look at what happens when you get less sleep than you should. watch this space for advice on getting to sleep too.

Losing sleep impairs your ability to learn

A lack of sleep has negative effects on attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to process information, hindering learning.

Certain sleep cycles also help cement the information you process during the day, meaning that the effects of sleep deprivation are twofold, in the first instance you don’t fully take information in and secondly, you don’t remember it effectively.

Sleeping less leads to a quiet bedroom

Studies have found that people suffering with sleep-deprivation report having lower libidos and a lower interest in sex. A lack of energy, tiredness, and increased tension may be largely to blame.

It’s also claimed that men suffering from sleep apnea, a respiratory problem that interrupts sleep, may have a lower level of testosterone in a study published in the Journal of Clinical Endocrinology & Metabolism in 2002. The study found nearly half of the men who suffered from severe sleep apnea also secreted abnormally low levels of testosterone during the night.

A lack of sleep can lead to additional health defects

Sleep disorders and chronic sleep loss can put you at risk of developing various conditions, including heart disease, heart failure, high blood pressure, strokes and diabetes. Tiredness can also be a sign of and a factor in developing depression. Which leads us to…

Tiredness is bad for your mood

Studies show that people who get less than five hours sleep a night over a period of more than six days feel more stressed, angry, sad, and mentally exhausted. Long term sleeplessness can aggravate the symptoms of depression.

It has also been shown that people with insomnia, the most common sleep disorder, are five times more likely to develop depression as those without. In fact, insomnia is often one of the first symptoms of depression.

Sadly the links between sadness and depression can lead to a downward spiral, with one feeding off and strengthening the other. Thankfully the opposite is true as treating one can improve the other too.

Looking tired sticks

While the immediate effects of bad sleep are easily spotted in the skin, puffy eyes, paleness, etc, it also has long term effects.

The body produces excess levels of stress hormone, cortisol when you are tired. This breaks down the skin’s collagen, which is responsible for keeping skin smooth and supple.

By missing out on sleep you also reduce your body’s ability to produce growth hormone, which helps increase muscle mass, healthy bones and thickens skin.

So forget the moisturiser and get yourself to bed – you’ve got your skin to think of.

Deciding to get enough sleep will lead to more good decisions

Well to be precise it’s actually the opposite that’s more accurate, as tiredness impairs judgment. OK so that’s not so surprising, it’s hard to decide on anything when you’re tired, but that’s only the half of it!

Being tired actually impairs your understanding of events, so before you’ve even begun evaluating a set of options, you’ve probably already misunderstood what you’re being asked to choose between.

What’s more, our ability to judge our impairment is itself, impaired. Studies reveal that people who regularly get between 5-6 hours of sleep a night claim to have adapted to less sleep, however they consistently underperform on mental ability tests compared to people who have 7-8 hours sleep and as sleep deprivation continues so their scores worsen.

Tiredness causes weight gain

That’s right, it’s the perfect excuse to stay in bed. Studies found that short sleepers gained more weight than long sleepers, even when they were more active than their well-rested counterparts.

A lack of sleep effects various hormone levels including the ‘hunger horemone’ Leptin. The imbalance causes people to consume more calories. The research showed that the effects of an imbalance of Leptin are staggering, with short sleepers being heavier despite burning an extra 1,000 calories over the long sleepers.

So there you have it, some very good reasons to get some sleep. So if your reading this last thing at night STOP and get some kip! If you’re reading this at a sesible hour, why not check out our tips on getting Sweet dreams

Health be with you,

Ni, the Supplementer