Meal replacement shakes are a healthy option for anyone looking for a way to lose weight, or maintain the recommended body mass index and shape. Choosing a healthy meal replacement shake can be the first step to eating healthy without worrying about extra calories or fats. Nonetheless, with the many varieties of shakes available in the markets, finding exactly what you need can be a little intimidating. Since meal shakes are supposed to provide your body with all the essential nutrients for a strong and healthy body, looking into the nutritional content of each variety can help you identify healthiest one. Some of the key factors to consider when looking for a healthy shake include:
1. Calorie count: The number of calories in each serving should be the first determinant on whether to use it or not. Although calories are needed to help fuel body processes and functions, the meal shake should contain fewer calories to force the body into using up stored fats for fuel. Experts therefore recommend going for shakes with 200 calories or even less.
2. Carbohydrates: Carbohydrates are essentially needed for energy. Although most of our foods today contain simple carbohydrates (easier to digest), we only need small amounts of carbs in our meals. The healthiest shakes however contain complex carbohydrates that produce energy slowly. These complex carbohydrates can only be found in vegetables, whole grains, and wheat.
3. Protein content: Proteins are not only needed for healthy cell and tissue development but also help boost body metabolism and reduce cravings. Nutritionists recommend going for meal replacement shakes with 20 grams of protein or less. This however depends on your lifestyle, eating habits, and your goals.
4. Fiber: Dietary fiber plays a critical role in our bodies and the digestive system, they provide a full feeling, provide energy, and also slow down carbohydrate absorption. This makes it a vital constituent in every healthy meal replacement shake, hence should be considered when making the final decision. Fiber also plays a major role in keeping the digestive system healthy by promoting bowel movements. Healthy shakes, therefore, have anything between 5 and 10 grams of fiber per serving.
5. Vitamins and healthy fats: Our bodies depend on the foods we eat for vitamin supply. Vitamins primarily support healthy cells and other vital organ functions. Some of the essential vitamins that healthy meal replacement shakes should have, include Vitamin A, D, B, and E. These vitamins can be obtained from seafood, fruits, green leafy vegetables, and seeds.
Other key factors you ought to look out for when shopping for shakes include is affordable, and things like how much sodium, probiotics, and appetite blockers does it have. Only go for meal replacement shakes low in sodium, as high levels of sodium can lead to body water retention – to create balance. Probiotics contain healthy bacteria that support good health, while appetite blockers mainly help reduce food cravings. It would also be advisable to go for gluten-free or non-GMO products, as these can have harmful effects on your body. You may also have to look into customer reviews and product ratings before going for a particular shake.
A person feels sleepy when his mind & body are completely tired due to some sort of exertion. It alarms your mind about the rest required for you to get charged up. A minimum six hour sleep is required for a person to recharge or feel refreshed. Sleeping is a state of quiet & inactive restfulness. It is a natural state of bodily rest that is observed in every living being. Sleep cycle consist of a brain activities, consciousness and bodily movements. Sleep difficulties are associated with various psychiatric disorders like depression, hypertension, alcoholism and bipolar disorders. Not getting enough rest & sleep will ultimately lead to sleep debts.
Bodily movements that occur during sleeping can be also be the result of dreaming. Dreaming can be referred as the perception of sensory images & sounds during sleep. Dreaming mostly occurs during the REM phase of sleep.Sleep is characterized in REM (rapid eye movement) & three stages of non-REM sleep. Every type is distinctly associated with physiological, neurological & psychological features. Non-REM sleep is diminishes brain activity & decreases body movement by providing less responsiveness to external stimuli. Non-REM sleep is a deep sleep early or in the night. This type of sleep provides complete rest to mind & body. Whereas, The REM sleep refers to increased brain activities & suppressed responsiveness to external stimuli. This type of sleep inhibits active body movements. During the stage of REM sleep the brain activity is resembled to that of an aware state, only the body is resting. This type of sleep is of restorative nature.
During a non-REM sleep there is a passive inhibition of movements. It unlike REM sleep, there is no or very little eye movement during this stage. Non-REM sleep is associated with disfacilitation which is related to decreased brain activity. Other type is associated with REM atony, it is a complex response to brain cells incorporated with chemical & electrical connections. It suppressed various motor movements by allowing heartbeat, breathing, sexual arousal & eye movement. During the REM stage, partial visual areas are highly active which gives rise to confused state of dreams.
Our brain need to be regularly rebooted to maintain the optimum function & processing capacity. Some people tend to make movements while sleeping, like moving arms, hands or legs in a particular action. This is because of dreaming which is the result of higher level of disfacilitation that encourages response to dreaming. To normal the functions of brain & central nervous systems, proportional sleep and restorative REM is very essential. REM without atony will result in tossing and tumbling nights. No proper disfacilitation of Non-REM sleep will result in to fatigue, irritability and various other behavioral changes that are associated with improper night rests. While sleeping, movements stops, which enables our central nervous system (CNS) to function safely.
To get proper sleep following sleep hygienic principles is of utmost importance. If pain, illness, stress or drugs are the culprit proper medications & other essentials should be practiced to get undisturbed & quiet sleep. Age factor also plays a major role as far as sleeping is concerned. Older people are more likely to get awoken by minor disturbances in the environment. In order to compensate with the sleep loss, they may require daytime naps.