Healthy Living

The Best Foods to Eat Before Bed for a Sound and Satisfying Sleep


Today we want to share the best foods to eat before bed for a sound and satisfying sleep. What we put in our stomachs affects everything we do in life. From our energy levels throughout the day to how we feel in the morning, our gut is the gateway to living healthier and more productive lives. Sleep is no exception here. Just like so many other nutrients that our body produces, we sometimes need to supplement our diet to include things like melatonin, omega-3, amino acids and magnesium that all promote muscle relaxation and rest. This article will cover a number of foods and supplements you can eat before bed to promote a restful and satisfying sleep, making you more energetic and productive in your daily lives. Let’s explore some of the foods and food groups that best promote sleep.

Nuts and Grains

best foods to eat before bed

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Foods in the nut and grain families offer a ton of nutrients and proteins, including melatonin. “For those without allergies, nuts like walnuts and pistachios are great for promoting good sleep. They’re filled with not only melatonin, but magnesium and zinc which all help with sleep and to fortify the immune system,” says Matthew Mundt, Founder and CEO of Hug Sleep. These are great snacks to have on hand at the end of your day. They’re filling and they’re filled with helpful sleep hormones.

Even more specifically, almonds are a particularly melatonin rich nut. “Almonds are a fantastic super food when it comes to sleep,” VP of Sales and Marketing at EnergyFit Jeff Meeks tells us. “They are packed with melatonin, magnesium and antioxidants to help with sleep and inflammation. More in depth research is needed to understand their role in sleep, but initial findings are promising showing that almonds promote a deeper, fuller sleep.”

In addition to nuts, grains and crackers are often filled with nutrients that promote sleep. CEO of Winona Nancy Belcher said , “One of the best natural sleep aids are whole grain snacks like crackers or bread. They’re filled with magnesium, calcium and act as a natural muscle relaxant. Try eating some whole grain crackers with some cheese as a nighttime snack to help you fall asleep soundly.”

Teas and Probiotics

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Teas and herbal mixtures have been used as sleep aids for centuries. Hector Guttierez, CEO of JOI tells us a little bit about chamomile, a tea known for its usefulness for sleep and relaxation. “Teas, particularly chamomile, have long been used as sleep aids and relaxation tools. For centuries, chamomile has been considered a sleep inducer due to high levels of the antioxidant apigenin which decreases anxiety and promotes sleep.” 

Chamomile is the most well known and widely used tea for sleep aid, but lavender infused tea may also help promote sound and restful sleep. “Lavender tea has been historically used for ease anxiety and preparing the body for sleep,” says Nicholoas Vasiliou, CEO of BioNutrition. “It works differently than chamomile by preparing your brain for sleep by decreasing anxiety rather than binding with sleep receptors in the brain.”

There are many ingredients that might be added to a blend of lavender and chamomile, such as Valerian Root. “Valerian Root is often found in sleepy time tea blends alongside lavender, chamomile and lemongrass,” says Lauren Singer of Package Free Shop. “It has been known over centuries to reduce the amount of time it takes to fall asleep. It is especially effective when paired with other ingredients to promote relaxation and calming sensations.” 


Ingredients for delicious lunch with meat and vegetables

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There are many proteins and meat products that contain hormones that our body doesn’t produce, but allow sleep hormones to flow easily to the brain. Lovers of fall holiday feasts can probably recall a long nap after eating a turkey dinner. Jay Levitt, Founder and CEO of Lofta tells us why, “There’s a reason we feel particularly sleepy after a thanksgiving dinner. That’s because turkey contains a compound called l-tryptophan which is commonly linked with sleep. This compound is an amino acid that our body doesn’t make, so our bodies react very effectively to its intake.” 

In addition to poultry, fish and ocean vegetation contain different kinds of amino acids that promote relaxation and sleep. Plus, a high fish diet is great for our overall health as well. “Fatty fish is another great food for sleep,” tells Lisa Odenweller, Founder and CEO of Kroma Wellness. “Fish is packed with amino acids and melatonin which is the chemical our brain produces when we try to go to sleep. Sometimes, when our bodies don’t produce enough melatonin, we need to supplement it with other foods and supplements.”

Fruits, Vegetables and Yogurt! 

Grape fruits

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Fruits, veggies and probiotic foods are another great source of sleep hormones and nutrients to help your body wind down after a long day. Sarah Pirrie, Brand Director at Healist Naturals gives us the low down on grapes and their sleep benefits. “Grapes are one of the most melatonin rich foods you can eat. They also make a great sweet treat for the end of the day as you wind down and get ready for bed. Pairing your nighttime routine with melatonin rich snacks on a regular basis will promote deeper, more restful sleep.” Grapes are not alone in being a melatonin rich fruit, however. Tart cherries are also packed with melatonin. “Cherries and cherry based serums for sleep are great to add to your routine before bed,” says Gabrielle Conforti, CEO of Outdoor Voices. “They are packed with melatonin and make a great sweet snack for the end of your day.” 

We’ve talked a lot about melatonin and magnesium, which are both great for promoting sleep. But potassium also plays an important role in keeping us asleep through the night. Seb Evans, Co-Founder of Banquist, tells us why bananas are a great bedtime snack. “Potassium is known to help keep people asleep throughout the night, so bananas are a great snack to have before bed. Plus, they’re also packed with magnesium and tryptophan which are both powerful sleep aids found in a number of different foods.” 

Similar to the amino acids found in poultry and fish, calcium promotes the distribution of sleep hormones through our body. “A lot of people don’t know that kale is a high calcium food. Calcium helps sleep hormones process in the brain, so eating kale regularly as part of your meal or as a pre-bed snack will help promote better sleep,” said Chris Vaughn, CEO of Emjay. Products like milk and milk alternatives are a great source of calcium to add to a smoothie, cereal or just on its own before bed to help your body distribute melatonin and get you ready for sleep. 

Or, as Rachel Jones, Head of PR at Hope Health tells us, you can go for yogurt for your daily source of calcium! “Yogurt and foods with high calcium levels are great for helping you sleep. Calcium helps your body process sleep hormones that tell your body to go into a deep sleep.”

What we put in our body directly affects the kind of sleep we get, and how rested we will feel when we wake up. Consider adding some of these super foods to your diet to help promote more restful sleep on a regular basis. 

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Micropigmentation Important Tips & Aftercare


Micropigmentation NY is a medical-grade procedure that involves injecting pigments normally into the scalp’s higher dermal layer. The hair follicles in the scalp are replicated throughout this treatment, providing the illusion of a natural shaven head. The number of colored dots per square inch in SMP hair follicles can range from hundreds to thousands. If you’re having trouble with hair loss, here’s some information on the scalp micropigmentation services we provide.

However, following your scalp micropigmentation treatment, you may ask how long the benefits of SMP will stay and what aftercare measures are necessary to preserve long-term SMP results.

Following the aftercare recommendations for scalp micropigmentation is critical following your scalp micropigmentation operation. Do you want to learn how? Continue reading till the conclusion of this article.

Preparation Before Treatment

Scalp micropigmentation (SMP) may be an appropriate treatment method for many different people who are currently experiencing or have previously experienced hair loss as an advanced method of cosmic pigmentation. Whether you are overwhelmed by the various hair loss treatment options available or have been discouraged by previous failed attempts at resolving hair loss, scalp micropigmentation may be the solution for receding hairlines, balding around the crown, or even hair loss caused by disease and medical treatment.

Ensure that you are a candidate for Micropigmentation treatment

Determining whether or not you’re a good candidate for scalp micropigmentation depends significantly on your specific circumstances and type of hair loss, so it’s essential to schedule a consultation with a scalp micropigmentation specialist

Checking skin type

Knowing your skin type is crucial in determining which products would be the most beneficial. Using the wrong products and treatment can actually make your skin worse than improving your skin in the first place.


Unhappy patient with headache and closed eyes

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Before your treatment, your practitioner or artist will give you instructions to follow. In general, you should be able to shave or pluck your hair within 48 hours of receiving the treatment. Specific procedures do not necessitate shaving or plucking.

Eat before the treatment.

It is critical to eat a meal before your procedure. You are also welcome to bring snacks and drinks. If you’re nervous, ask if you can listen to music or watch a movie to distract yourself.

After Treatment

You should treat your scalp as an open wound after SMP treatment. Keep your scalp clean and avoid washing it. For 30 days following your final treatment, avoid chlorinated pools, saunas, steam rooms, or tanning beds. This will guarantee a positive, long-term outcome.

Immediate Aftercare

During the First Four Days

The most important rule to follow when caring for your scalp during this time is to avoid washing your hair. Washing your hair after your SMP procedures may seem very tempting, but don’t do it. Your scalp is still sensitive in the first four days, and adding water to your head can harm it. Furthermore, avoid shaving your head and touching the treated area.

Day 5 through Day 7

During this time, you should avoid:

  • Sweating profusely: Try to avoid strenuous cardio sessions during this time. Excessive sweating can cause a halt in the healing process.
  • Scrubbing and shampooing – Scrubbing the scalp can aggravate existing wounds, and shampooing will introduce harsh chemicals.
  • Sun exposure – UV rays can cause sunburn and sun damage to your scalp.
  • Touching with hands – Excessive touching of the scalp with your hands can increase the risk of infection.

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During the first seven days, make sure to drink plenty of water and take any medication as directed. To keep it clean, gently rinse your scalp and wipe it down with a wet cloth.

If you want to shave your head, now is the time to do it. It is critical to use an electric foil shaver. When shaving your head, try to get rid of any scabs that are still visible. Small amounts of water can be applied to your head. You can resume your showering sessions at this time, but remember to take a quick, light shower and avoid sulfate shampoo.

From Day 8 to Day 14,

Your head should look much better and heal nicely from days 8 to 14 following the procedure. It is, however, still recovering. You should double-check that your aftercare routine is still in place. You should still avoid the following in the next 5 days:

  • Scratching the scalp – The skin on your scalp may begin to peel in the coming days. It is critical to avoid scratching or picking any scabs that may form.
  • Using irritants that may cause inflammation and interfere with the healing process.
  • Putting on the moisturizer.
  • Shave with a razor blade for 10 days after each procedure session.

Shave or cut your hair carefully if necessary. You can gently wash the treated area with water and soap. Applying a small amount of moisturizer will also help the healing process during this time. However, make certain that it is fragrance-free.

Day 15 and beyond

After 15 days, your scalp may have recovered sufficiently to resume your regular routine. After 15 days, you may be scheduled for your next treatment session. You will be asked to wash your hair and shave your head before your next follow-up appointment.

Long term Aftercare

There are numerous steps and activities that you must complete in order to receive long-term care:

  • Do not use chlorinated pools, saunas, or steam rooms for the first month.
  • UV rays are harmful to the treated area. As a result, apply sunscreen to your skin before venturing out. Use sunscreen with an SPF of at least 50+. Avoid getting a tan on the treated area for the first month.
  • If you want to wash your scalp, use a fragrance-free, antibacterial soap for the first month.
  • To keep your scalp moisturized, apply moisturizer immediately after showering and before going to bed.
  • AHA-containing products should not be used in the treatment area because they will cause the pigment to fade.
  • Avoid products containing a high concentration of alcohol.


As you can see, following the scalp micropigmentation aftercare guide is simple. You simply need to unwind after each session and gradually return to your routine.

There are unique aftercare products that can help you better care for your scalp, so use them confidently.

If you’re ready for your first scalp micropigmentation session, please contact us right away. Our specialists have years of experience with micropigmentation procedures and can assist both men and women with hair loss problems.

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Often Overlooked Aspects of Staying Healthy


Today we want to share often overlooked aspects of staying healthy. In today’s climate of fad diets and gym bros, the basics of overall health can get lost in the fog. You can be forgetting vital aspects of looking after yourself that could have long-lasting effects. To be sure you’re doing at least the basics, read on to check if you’re covering these often forgotten aspects of health.


staying healthy

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An extremely vital aspect of your diet is water, and it’s often dismissed while we’re quenching our thirst with coffee and sodas. Doctors recommend as much as two liters a day for a reason. Water contributes to almost every aspect of bodily function, from the brain to the heart, to the gut and the muscles. It helps remove waste, protects your spinal cord, aids in digestion and brain function, and keeps your cardiovascular system healthy.

You can make your water intake a fun experience with squash, or slices of fruits in your bottle. Experiment with flavors like lemon, cucumber, mint, berries, citrus and watermelon. Or you can invest in some squash pods at your supermarket. Or freeze some berries in ice cubes. Do what you need to do to reach for the water rather than the Coca Cola.

There are also foods that will contribute to dehydration. Diets high in protein such as the Dukan diet and paleo diet are high in nitrogen which will be flushed out with extra fluids. The Keto diet and the Atkins diet also contribute to dehydration by cutting out or lowering carbs, this causes the body to release water by going into its glycogen storage.

Check ups

No matter your age or medical history, a regular check-up is vital. It will pick up on any underlying health conditions early and also uncover a likely overlooked key to an accurate diagnosis.

If this is a worry for you, if you have received a misdiagnosis or a delayed diagnosis, visit for a solicitor that can offer expert legal advice and aid in filing a medical negligence claim.

Conditions like high blood pressure, diabetes, heart disease, cancer, and dementia all tend to rear their ugly faces when you least expect it and should be dealt with as soon as possible.

Look after your mind

Unfortunately, mental health doesn’t often get the attention it deserves. Luckily, basic mental health can be quite simple. A change of scenery or talking to someone can elevate your mood and keep you stable.

Some authorities suggest volunteering as a way to gain perspective and having something to care about, others suggest doing something you’re good at, like arts, or keeping a journal.

There are other things you can do, like keeping active, getting a pet, taking a break from a stressful situation, but if you need it, the most helpful mental health tip is to ask for help. Most of these are small solutions to small levels of problems, but if none of them are helping, there are plenty of resources available if you feel like you need them.

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Model Robbi Jan Launches New Interview Series “Miracle Mindset”


Fitness and fun are paramount in Robbi Jan’s life. The Australian model and social media star is bringing these topics – and many more! – to the table in her new interview series, Miracle Mindset, featuring a number of highly prominent guests. She and boyfriend Alex Costa also intend to continue travel vlogging. Next stop? New York Fashion Week! Follow Robbi on InstagramTikTok, and YouTube.

Cliché: Give us some of your favorite healthy summer recipes!
Robbi Jan: A few of my go-to recipes for breakfast in the summer have been overnight oats with granola and berries (if you haven’t tried overnight oats, you can thank me later), as well as protein smoothies. For the protein smoothies, I love just using a bunch of frozen berries, some oat milk, and my protein powder. Simple, healthy and yummy. For lunch, one of my favorite healthy/easy recipes is Vietnamese spring rolls. You can add any protein you like to them, such as shrimp, chicken, or tofu. Here is the link to the recipe I use. These are SO yummy, and when you pair them with a little sweet chili or peanut sauce, ooof. So yummy!  With dinner I typically will do some kind of lean meat and vegetable, like salmon or tilapia and arugula salad or kale. I also usually do some type of grain on the side like brown rice or quinoa. I love cooking, but as I often run out of time, I prefer recipes that I can create in 15-20 minutes!

With people staying at home more, what is your go-to at home workout routine?
I recently created a 3-week Ultimate At Home Booty Guide and it has been my go-to! But I also love doing different HIIT workouts with online videos from YouTubers like Whitney Simmons and Chloe Ting, they’re so quick and following along with a video is motivating so it’s a great way to workout if you’re in a rush or don’t have time to get to the gym or a class.

Tell us about your Ultimate At Home Booty Guide!
I created these guides, in conjunction with a personal trainer and we had the lifestyle of a busy woman in mind. The goal is to build your lower body – while still incorporating cardio! The great thing about this workout is that you can do it from anywhere, with no equipment. It’s 3 workouts per week, which is a realistic goal for most people. It’s not overwhelming. Everybody is different, so results will always be different. But if you work hard, then you will LOVE the results. I have had an overwhelmingly positive response from women all around the world, saying that they love their bodies, and that these workouts are fun. I would love to make more sometime in the future!

Why do you think maintaining a healthy mind, body, and spirit is so crucial to our overall quality of life?
My message is simple.  Health starts with taking care of your mind. There is SO much power in our thoughts and often we get so consumed with taking care of our physical bodies, that we neglect taking care of our mental health. The two are so intertwined, the body is a system, and that system can’t work to its highest ability if we are neglecting one area. Part of taking care of your mental health is learning to control your mind, and your thoughts. Having a healthy mindset (that leads to me being the happiest, most productive version of myself) starts in the morning. When you wake up, and you’re not in a good mood, our brains often choose to see that negative in the day, because that’s what we are focusing on. The good things are still happening all around us – but our minds are so focused on all the negatives, that that’s all we notice.

You have a new talk show, Miracle Mindset. We want to hear all about that!
The concept for Miracle Mindset was originally a podcast, but I have recently decided to instead create a YouTube series focusing on the same topics. It will be the same quality content – just on a different platform. The purpose of the Miracle Mindset series is to explore health, wellness and have conversations about real life things. The nitty gritty. I already have a presence on YouTube, a supportive and incredible community,  so for me it’s a natural progression and I am going to focus all my efforts into that. The saying “you can’t pour from an empty cup”  reminds me that it’s better to do one thing very well, than spread yourself too thin. As well as the series, I will continue posting health, wellness and personal development and fun vlogs along the way! 

In your mind, what makes a strong interview?
A strong interview is made with honesty in asking the right questions, boldness in those answers, and openness in the discussion of those answers. My goal is to have guests on the show who will talk about their opinions, experiences and thoughts in an open, safe environment. I want my guests to be honest, and have fun in their interviews, really speaking their full truth. It’s refreshing to see an interview where someone is being real, and I hope for my subscribers to feel encouraged after watching my videos.

Who would be your dream guest to interview?
Someone who I’ve admired for a long time is Desi Perkins.  I would really love to interview her on Miracle Mindset. Desi is such an inspiration to me -she’s an incredible creator, entrepreneur and refreshingly real on her social media. 

You and your boyfriend, Alex Costa, create a lot of travel vlogs together. Where are you headed next after the pandemic subsides?
Yes! We will be attending New York for Fashion Week in September, (which we will definitely be vlogging) and I’m so excited! I truly miss traveling, but really I would just love to visit my family in Australia as soon as possible. It’s been nearly two years since I have been back to Australia and I miss my family and friends terribly. I’m hoping and praying for the border to open soon. I’m one of 6 kids, so my family is so important to me, especially my siblings. 

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Model Robbi Jan Launches New Interview Series “Miracle Mindset.” Photo Credit: Ben Cope.

What Kind of Foods Can You Eat on the Noom Diet Plan?


Today we want to discuss what kinds of foods you can eat on the Noom Diet Plan, If you are looking for an efficient weight loss plan, there are many options to choose from, and Noom is one of the best options. It is a dieting approach that uses a combination of calorie tracking and food, together with behavioral changes. Usually, the diet is designed to create a calorie deficit for weight loss. It is delivered through an app that presents mindset strategies to help its users to stick to the diet plan. 

Compared to most fad diets, the Noom diet pushes you to make long-term lifestyle changes and think about the bigger picture instead of a short-term fast. How the Noom dieting app works is similar to having a nutritionist, health coach, and trainer all in one place. You are required to download the free app but you should expect membership fees of about $59 per month. Oftentimes, a color-coding system is used to classify the foods in a Noom diet. 

That said, here are some examples of the types of food you can eat while on the Noom Diet plan.

What to Eat

Foods in the Noom diet are classified differently, often according to colors to make it easy to identify what you are supposed to eat and what to avoid. Usually, there are three main categories, green, yellow, and red foods.

Noom Diet Plan

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Green foods: The green food category is what you will mostly eat when you are on the Noom diet. These are veggie-rich and have low-calorie density and include vegetables, fruits and fat-free dairy. Further examples include apples, sweet potatoes, carrots, spinach, broccoli, almond milk, blueberries, brown rice, peppers, cucumbers, peas, strawberries, bananas, and mushrooms, etc. Most of the foods under this category are filled with fiber which helps to keep you full for a longer period of time. This way, you don’t have to worry about snacking in between meals because of hunger. The best part is that these foods can be eaten in high volumes since they pack calories. This is an advantage since you can eat a lot and still lose weight.

Yellow foods: These are more protein-heavy when compared to the green food category and should be eaten more moderately. You might not want to eliminate foods like fish and lean meat which provide protein and have other benefits to the body. The best thing to do is to control the portion size of these foods. Examples of yellow foods include couscous, white bread, avocado, beans, guacamole, humus, white rice, salmon, tuna, avocado, and olives, etc.

Red foods: This category has a high-calorie density that provides very little nutritional value. It contains the types of foods that should be eaten sparingly. Oftentimes, they are processed foods such as pizza. Fiber and water content in red foods is very low, meaning they don’t keep you full for a prolonged period. Also, the lack of adequate water translates to more calories in less space. While nuts are included in the diet, it is important to note that they are very nutritious but are calorie-dense, so it is important to control your portions. Common foods under the red category include chips, cake, beer, hamburgers, crisps, chocolate, juice, whole milk, and orange juice, etc.

Noom Diet Plan

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Usually, an algorithm is used to work out the number of calories you can eat when on a Noom weight loss diet. This is determined through your gender, lifestyle, age, gender, height, and weight. The calorie budget differs from one person to the next, although it is usually set below 1,200 for women to make it easy to meet personal nutritional needs and achieve the overall weight loss goal. Also, while the Noom diet does not have specific meal plans that you can follow, it has different recipe ideas that you can choose from, depending on what is most appropriate for you. The biggest advantage is that it gives you the freedom to choose the foods you want as long as you stick to your calorie budget.

Bottom Line

When starting on a new diet, it is crucial to consult with your doctor first. If you want to embark on a weight loss journey, especially for any medical reasons, you will need a health professional to help you set realistic goals and also, help with medical monitoring throughout your journey. While some people have suffered disordered eating and others have complex medical histories, nutrition counseling or medical nutrition is vital in order to get a personalized approach to your weight loss journey and health in general.

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Top 8 Superfoods to Boost Your Healthy Diet


Today we want to share with you our top 8 superfoods to boost your healthy diet. No single food can wholesomely provide all the nutrition and energy we need for our bodies. Well!! What are superfoods? Superfoods are foods that provide the majority of the body’s nutrients and minerals required by our body. The more variety of food you eat, the better your body and overall health. Read on about the top 8 best superfoods and their benefits.


1. Leafy Greens – A Good Source of Vitamin A, C, and Calcium

Dark, leafy greens like kale, spinach, lettuce, mustard greens, and arugula are a good source of vitamin A, vitamin C, and calcium. They get their colors from chlorophyll which helps to keep plants healthy. According to the American Institute for Cancer Research, the dietary fibers found in these leafy greens can decrease the risk of colorectal cancer. These leafy greens add fiber to the diet that has a positive effect on our health. You include these varieties of foods in your diet by consuming them as salads or add them to soups and stews, says Mathew, who provides SQL assignment help services to students.


2. Berries – Keeps your brain healthy and help fight Alzheimer’s disease

Top 8 Superfoods

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Berries are naturally sweet and high in fiber and disease-fighting nutrients. Berries are rich in colors as they are high in antioxidants. You can add them to Yogurt, which is also the healthiest food, or make smoothies or eat plain as a snack. When talking about berries, Blueberries top the superfood chart. Blueberries contain one of the highest antioxidant levels, are low in sugar, and are a good source of fiber. It helps the body combat a long list of diseases like the risk of diabetes, heart disease, and Alzheimer’s. Strawberries and raspberries also help fight against cancer-causing free radicals.


3. Nuts and Seeds – Protect against Chronic Diseases

Nuts and seeds are good sources of healthy fats, protein, fibers, vitamins, and minerals. The Consumption of nuts and seeds regulates body weight and helps burn energy. It contains unsaturated fats and other nutrients that protect against heart disease. You can consume almonds, walnuts, hazelnuts, pecans, pine nuts, pistachios, and Brazil nuts. Commonly consumed seeds include pumpkin seeds, flax seeds, sesame seeds, sunflower seeds, and chia seeds. Research has shown that regular nut consumption is part of a healthy diet and can protect against chronic diseases such as heart disease and diabetes.


4. Seafood – The healthiest foods on the Planet

Seafood is loaded with nutrients, such as protein and vitamin D. It is also a great source of omega-3 fatty acids. The omega-3 fatty acid is crucial for optimal body and brain function and reduces mental decline in older adults. It reduces the risk of many diseases like heart attacks, diabetes, obesity and may combat depression. Children who consume more fish have a lower risk of asthma and improve their sleep, says William, who works at EduWorldUSA and provides assignment writing services to students. You can consume salmon, tuna steaks, fatty fish, trout, and sardines to get numerous health benefits.

Top 8 Superfoods

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5. Citrus Fruits – Boosts your Immunity System

Citrus fruits are grown on evergreen trees or shrubs that provide many health benefits, from boosting your immune system to reducing your risk of heart disease. These fruits are high in phytonutrients, such as carotenoids, flavonoids, and polyphenols. Flavonoids may help prevent the development of certain types of cancer. Vitamin C, a nutrient found in lemons, limes, grapefruit, and oranges, helps give your immune system a boost. It encourages your immune system to produce white blood cells, which are necessary to fight infections and shortens your cold’s length.


6. Whole Grains – Lower risk of Diabetes, Heart Disease, and High Blood Pressure

Top 8 Superfoods

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Whole grains contain many nutrients, including vitamins, minerals, protein, and fiber. Common varieties of whole grains include oatmeal, quinoa, brown rice, bulgur, and barley. One of the biggest health benefits of whole grains is that they may lower your risk of heart disease and heart stroke. Eating these foods can help fill you up and prevent overeating which prevents obesity. Fiber and magnesium found in whole grains help lower your risk of type 2 diabetes, lower cholesterol, and reduces inflammation, says Paul, who provides Accounting homework help services to students.


7. Garlic and Onions – Provides many Health Benefits

Onions are low in calories yet high in nutrients, including Vitamin C, B6, potassium, and folate. Garlic is rich in vitamin C, B6, thiamin, potassium, calcium, phosphorous, copper, and manganese. Incorporating them into your everyday diet will provide you with many health benefits and also add taste, flavor to your meal. Research shows that eating onions and garlic may help reduce heart disease risk factors, such as high blood pressure, certain cancers, diabetes, and inflammation. Garlic helps to prevent and reduce the severity of illnesses like the flu and common cold. 


8. Dark Chocolate – Boost your Mood

Dark chocolate is loaded with nutrients and is one of the best sources of antioxidants. Studies show that dark chocolate can improve your health and lower the risk of heart disease and strokes. Dark chocolate is rich in fiber, iron, copper, manganese, and magnesium. It may increase blood flow in the arteries and improve brain function. Made from the seed of the cacao tree, it can protect skin from sun damage. You can treat yourself with consuming dark chocolate that may also improve cognition, prevent memory loss, and boost your mood. It is good for your gut and may also help with weight loss.

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Fertility Diet: Foods to eat and Foods to Avoid


Fertility Diet: Foods to eat and avoid. Fertility and diet are much under debate. Do diet and food really influence fertility? It is definitely an important question for those who are keen to improve their chances of conception. Before beginning, let us first clear our minds that foods are sources of nutrition and offer many health benefits.

There is no specific fertility booster food but food. However, a more balanced diet improves physical health and reproductive health. Food is a great way to cover up nutritional deficiencies that might possibly suppress fertility in both men and women.

Foods To Avoid

Avoiding foods that can affect fertility is equally important. There are certain food sources that have a bad pact on fertility. If you are really looking to boost your fertility, then you should deliberately look to avoid these foods.

1.     Excessive Alcohol

Excessively consuming alcohol can influence fertility in many ways. In women, it is directly linked with ovulation complications, disturbance in the menstrual cycle, and imbalance in hormones. This makes it difficult to conceive. Alcohol also affects semen health in men.

In order to overcome these alcohol-induced fertility issues, it is better to look for a community care program that might help you out. You may find numerous options around you. For instance, if you are looking for addiction treatment options in Florida, then you may find plentiful options around you.

2.     Mercury-Rich Fish

Mercury has harmful effects on fertility in both men and women. In men, excess amounts of mercury can result in declined quality and quantity of semen. Women can face issues such as PCOS, imbalance in estrogen levels in women.

It is better to avoid mercury-rich fish such as catfish, swordfish, king mackerel, and flake. You can replace it with fatty fish, which is a healthier option for you in order to boost fertility.

3.     Refined Carbohydrates

It is better to avoid refined carbohydrates, especially if you aim to boost fertility with diet management. Experts usually ask women to shrink the portion of carbs in their diet to less than 45% in order to treat PCOS.

4.     Caffeine

Excessive amounts of caffeine might interfere with estrogen production in women. Caffeine also directly influences various other factors such as ovulation, women’s fertility years, and menstrual cycle. Therefore, we drink coffee in a limited amount.

Healthy Food Options To Boost Fertility

Healthy and well-balanced diets are extremely useful ways to be at your best. It helps to attain the ideal weight and make up for nutritional deficiency that might be the possible cause of infertility. Let us see what foods are actually helpful in boosting fertility.

1.     Sunflower Seeds

Sunflower seeds are actually super seeds. Rich in vitamin E and antioxidants, these are a great source to boost fertility in both men and women. Good amounts of selenium and folate make it very beneficial for those who have fertility issues.

There are many ways to add them to your diet. You may even experiment with new ways to bring change and add more flavor to your routine food. Sprinkling sunflower seeds over salads is a good option. You may also add crushed sunflower seeds to butter, making sunflower seed butter.

2.     Citrus Fruits

Not only are these extremely rich natural sources of Vitamin C, but these also containing polyamine putrescine. Many animal studies support the role of polyamine putrescine in improving egg and semen health. Oranges, grapefruit, and lemon are some common and widespread citrus fruits.

You may take it in any form. You can directly eat fruit or take it in the form of juice. However, be cautious as grapefruit juice might interact with certain medications. If you are on medications, it’s better to consult your doctor about it.

3.     Mature Cheese

Mature cheese is another rich source of polyamines. In order to get more polyamine through diet, you can add mature cheddar or parmesan cheese to your diet. Studies support that polyamines not only improve sperm health but also improves egg health and quality for women beyond 35 years of age.

There are numerous ways a person can add cheese to his diet. Be careful as cheese, on the one hand, is rich in saturated fats, and on the other hand, it is loaded with calories.

4.     Full Fat Dairy

Full-fat dairy products are full of healthy saturated fats. It is good for fertility and pregnancy as these, in addition to healthy fats, are also rich sources of fat-soluble vitamins such as Vitamin A, E, D K, and K2. The findings of a Harvard Study show that those women who are in the habit of taking full-fat dairy faceless ovulation complications as compared to those who habitually take low fat or skimmed milk and other dairy products.

Common examples of full-fat dairy items are whole milk, cheese, and cream. Women who take skimmed should switch to whole-fat dairy milk and whole dairy products.

5.     Oysters

These are nutritious and again wonderful food sources to boost fertility for your fertility diet. These are packed with all nutrients that are fertility boosters. Taking about six oysters provides about 139 calories and provides tremendous amounts of nutrients and minerals with such a low-calorie count. Taking about six oysters provides zinc, selenium, vitamin B12, and iron more than that of the daily requirement. Raw or baked, you may take it any form as you desire.

6.     Pineapple

It is a delicious fruit, which can help to boost fertility. Consuming about a cup of pineapple provides about 46% of the daily required amount of Vitamin C. Furthermore, studies have shown that consistently consuming pineapple for five days after ovulation can help in successful embryo implantation.

Bromelain is a natural enzyme found in pineapples, and it has anti-inflammatory and anti-coagulation properties. A high degree of inflammation in the body suppresses the natural ovulation process. Consuming pineapples helps to counteract this issue.

Take Away

For a great fertility diet, these foods play a vital role by providing us with nourishment and supporting development. Food even plays a major contribution in attaining specific health outcomes such as boosting fertility.

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How to Live a More Balanced Life by Managing Your Energy


How to live a more balanced life? There can be no doubt that energy is the key to a well-balanced life. It comes in many different forms. There is the energy we gain through food and supplements, the energy that surrounds us and enters us (such as the sun rays), as well as the energy that comes out of us – physically but also spiritually. How can we make the most of them? Here is a look at how to balance your life through the energy coming in and the one going out.

The Energy we take in

That energy is probably much easier to understand than the one leaving us. It’s simple: Whatever we eat and drink, will either provide us with the energy we need, or it will take it away from us, creating heaviness, as if a weight was upon our shoulders. Although it is not always easy to make sure we eat and drink what we need to, in order to maximize our energy, there is a fairly easy way to augment our chances of feeling revitalized: By adding Elevant NMN food supplements. They come in your body to lift you up by boosting your energy level, while fighting against aging factors, that can keep you low and flat.

There are no miracles in life, though, and you will have to watch your diet more closely, if you want to feel as best as you can. Eat lots of fruits and vegetables. They often contain antioxidants that will come in support of your body, fighting side-by-side with the food supplements, to make you feel stronger and more alive. Drink water as often as you need to. If you feel thirsty, don’t wait and drink now. That is how your body tells you it needs water. The sun is an energy that we all need as well. However, just make sure to protect your skin against the damages it can cause.

Actions to balance Your Energy

Your body reacts to the nutrients you provide it with. But it also is greatly influenced by the way you see things and act upon your life. Therefore, you need to raise your level of awareness about everything. That includes what you eat but also the environments you choose (work, family, city quarter). Once that is done, move on to thinking positive. If you only think about diseases, unhappiness and death, you will not only diffuse bad energy around you, but you’ll most probably die younger, as well.

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Healthy Living Tips for the Whole Family


Today we want to share a few healthy living tips for the whole family. Life without health has no meaning. In fact, health gives people an opportunity to live their lives to the fullest and do things they desire. This leads to maintaining a healthy body and fresh mind which are crucial for preventing the development of severe medical conditions that can affect people’s overall wellbeing.

Generally speaking, healthy living is important for both children and adults. Even when they are young, people learn to acquire good living habits that they continue to employ later on in life allowing them to feel and look better at all times and at any age.

Unfortunately, with the busy lives individuals are living, making time for a healthy lifestyle can be overwhelming. But the good news is that it takes only a few small changes that can help make everyone in the family healthy and happy.    

Here are some simple healthy living tips that can instantly improve everyone’s way of life in your family.

Follow a well-balanced diet

healthy living tips

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Good nutrition is key to living a healthy life. Both adults and children should follow a well-balanced diet consisting of a variety of foods that are rich in the nutrients, vitamins and minerals necessary for maintaining good health.

For example, proper toddler nutrition is crucial for promoting healthy growth and development during your kids’ early years when they start developing their relationship with food. Their diet should consist of lots of fruits, vegetables, protein, dairy products and starchy foods, all of which can help keep your little ones healthy and strong.

Also, make sure you eat healthy, too, because this way you will serve as a model to your kids who will also pick up the same habits.    

Exercise regularly

When it comes to healthy living, nutrition and exercise go hand in hand. By combining both, there is no doubt that you and your family members would feel and look your best at all times.

Generally speaking, engaging in regular exercises offers plenty of health benefits. From managing weight to preventing the development of severe health conditions, there are so many reasons why staying physically active is vital for every individual’s overall wellbeing.

And if you want to achieve the best results, you can all work out together by taking long walks in the park, riding a bike, swimming or doing any other physical activity that is enjoyed by everyone in the family.

Get enough sleep

healthy living tips

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One aspect of healthy living people often neglect is getting enough sleep. The reality is sleep also plays a major role in maintaining good health because it protects your mental and physical wellbeing as well as your overall quality of life.

For adults, getting a good night’s sleep helps support brain function and offers plenty of health benefits that assist in getting you through your days with as much ease as possible.

As for children, sleep helps promote healthy growth and development which is crucial especially during the early ages. That’s why experts recommend young children to get at least ten hours of sleep in order to be healthy and function well throughout the day.

Increase your bonding time

Spending quality time with your family is also paramount in maintaining a healthy life. This way you will be able to strengthen your family bonds, all while providing everyone with a sense of belonging and security.

Healthy Living Tips

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Whether it is taking up a hobby together, building forts, sharing stories or simply playing board games, family time can encourage better behavior in children, improve their academic performance and strengthen their communication and social skills.

To make it more consistent, you can schedule family time at least once a week. If you want, you can make it like a family tradition which everyone would have to respect and be excited about whenever the time comes.

Final thoughts

Living a healthy lifestyle is important for both adults and children. By eating healthy, engaging in regular exercises and spending time with your loved ones, you will be able to extend your life and improve your overall well-being.

Even if you or your family members have a hard time acquiring such healthy habits, remember that all it takes is a strong willpower and target goal which will lead you in the right direction.

If you need help along the way, be sure to refer back to our post and follow the tips mentioned here to help your family live a healthy lifestyle.  

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The Importance of Looking After Yourself When Returning to Work


Today we want to discuss the importance of looking after yourself when returning to work. While some have continued to work from the office throughout the pandemic, many have been furloughed, working from home or have lost their jobs altogether. Now things are heading towards normal once more, more and more people are starting to return to the workplace. Whether this excites or dismays you, it’s important to make sure you remain in a good place mentally during this significant lifestyle change.


Self care isn t selfish signage

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You’ll no doubt want to impress when returning to work. But you must make sure you don’t pile too much pressure on yourself or you may be put under a lot of stress. Don’t be afraid to ask for help if you need it. No-one should mind doing this, and they might actually enjoy the feeling of helping another and the interaction that comes with it.

You should also set boundaries – when you’re working to a tight deadline, let people know (in a nice way) that you’ll be unavailable unless there’s an emergency. If others are chatting when you need to concentrate, inform them politely that you can’t concentrate while they’re talking. However difficult it might be to do this, it’s not as stressful as trying to work in unsuitable conditions.

Finally, learn to say no if you’re being asked to do too much. Or, at least, let your bosses know that the quality of work might suffer due to the increased workload. It’s important not to overdo it, and if you know you’re at their limit, they need to know this too.

Set challenges

There are several behaviors that have been shown to improve mental health. These include the likes of

importance of looking after yourself

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talking about your feelings, eating well, keeping fit and taking breaks. Choose two or three that you’re good at and set yourself challenges at work. These could include walking to the local park on every lunch break, or eating healthy lunches for a month. You might find this does wonders for your mental health and helps to ease anxiety and depression.

Make time for wellbeing

Always give yourself time to relax and take yourself away from the stresses of the working environment. Your health is too important not to. Make the most of your lunch hour – don’t eat at your desk, but get out for a walk or a cycle ride. Exercise is a great way to relieve stress and improve your outlook and self esteem. And ensure the place in which you work is suitable for the job you’re doing and has the right equipment. You don’t want to suffer an accident on your return so it’s important to speak up if things aren’t right.

There’s nothing more important than your health. Remember that if you’re ever concerned about speaking out. It’s not worth suffering in silence.

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7 Tips for Breaking Free From Your Comfort Zone


Slipping off the Mental Shackles: 7 Tips for Breaking Free From Your Comfort Zone

Today we want to provide 7 tips for breaking free from your comfort zone. When it comes to stepping outside of your comfort zone, it can be challenging to break free of your day-to-day routine, especially if you’ve been stagnant for an extended period. Often, people find themselves lassoed into jobs with no growth potential, relationships void of passion, and habits that don’t serve them, leaving many feeling run-down and complacent in life. Luckily, intentionally pushing your boundaries beyond your comfort zone can reinvigorate your enthusiasm and set you up for potential success.

Whether you decide to learn a new skill, change your profession, or travel, expanding your horizons can benefit you mentally and physically, pushing you toward a new and improved sense of self. That said, prepare yourself to feel uncomfortable as you begin your journey into the unknown and lean into any fear you may feel. 

If you’re looking for new ways to break free from a dull, unfulfilling routine, read on for seven tips on expanding your comfort zone.  

Move abroad

breaking free from your comfort zone

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A sure-fire way to free yourself from mental stagnation and monotonous day-to-day routines is to move abroad. Whether you chose to leave permanently or relocate for a set amount of time, a change of scenery can change the trajectory of your life by introducing you to new cultures, people, and beliefs. However, the road to living abroad requires planning, like finding a new place of employment, saving up funds, searching for housing, and finding car shipping services. Once you’ve made arrangements to have your vehicle shipped to its final destination and handpicked your home abroad, this once-in-a-lifetime adventure can commence. So before you jet off, write out a to-do list, plan accordingly, and prepare to open your mind to new experiences. 

Wake up early

A seemingly simple way to push yourself for the better is revamping your wake-up routine. Although it can be tempting to sleep long into the morning, especially after working long hours or a night out, dedicating yourself to an early rise can drastically improve your mental and physical health. Waking up with the sun gives you more hours in the day, increases your energy, and improves your concentration, especially when paired with consistent bedtimes. 

Start exercising frequently

Man wearing black shorts lifting heavy barbells

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When it comes to breaking free from your comfort zone, getting in shape is at the top of the list for many. However, consistently exercising requires dedication and hard work, which deters many individuals from beginning a journey into healthy living. That said, the benefits of living an active lifestyle are undeniable, from improved mental capacity, increased energy, weight regulation, and even prolonged lifespan. 

Take a break from social media

While you may not be ready to completely ween off the internet, taking breaks from social media and online interaction is an excellent way to restart your system and break free of unhelpful habits. Although technology has undeniably changed the face of human connection, having constant access to limitless feeds and information can result in decreased mental health and addictive behaviors. By taking an online hiatus, you can prioritize real-life interactions, center yourself, and allocate scrolling time for more productive habits. 

Take on a new hobby

One of the best ways to free yourself from a dull, unfulfilling routine is by experimenting with different hobbies and interests. Between learning an instrument, home cooking your meals, practicing meditation, and taking up reading, there is no shortage of new activities to try.

Parting shot

When it comes to pushing your boundaries, taking the first step is the hardest part. After you set your mind to rerouting your life, all that’s left is to show up time and time again. Regardless of whether you take a social media break, learn a new skill, or improve your physical health, stepping outside of your comfort zone can change your life for the better.

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Pressing Snooze on Poor Sleep Hygiene: 6 Ways to Sleep Better


Today we want to give you some great tips on 6 ways to sleep better. Waking up on the wrong side of the bed is a universal experience that bonds sleepers nationwide. However, chronic tossing and turning and caffeine-proof eye bags are some sheep counters’ everyday reality. If you’re one of the millions that resent their current sleeping patterns and dream of eight uninterrupted hours night after night, it’s time to give your poor sleep hygiene an overnight transformation. 

Having poor sleep hygiene can seriously impact people’s mental and overall health. Luckily, there are several ways to sleep better and wake up refreshed, ready for the new day. Ready to wake up with a newfound pep in your step? Here are 6 ways to sleep better and catch some much-needed zzzs. 

Purchase a dream-worthy mattress

6 Ways to Sleep Better

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Not surprisingly, there is a direct correlation between mattress quality and sleep quality. Should you find yourself dozing off in morning meetings and lugging around extra eye baggage, it’s time to switch out your dingy sleeping surface. When looking for a mattress, you want to consider how comfortable it is, its firmness, and don’t forget its size.

For those couples shopping for a new sleep surface, consider a king-sized or California king-sized variety. While there are benefits to both the California king-size bed and the standard king-size mattress that make them top contenders for someone in the market for a new bed, the California king-sized bed ranks supreme in sleep square footage. With a comfort-infused California king bed, even the tallest houseguest will sleep soundly. 

Find the right background sound

Inconsistent sounds can be disruptive to your sleeping patterns. The constant slamming of a door or a barking dog in the distance is enough to reduce the quality of your rest. 

Many sleepers enjoy using white noise to provide a consistent sound to lull them to sleep–but white noise is not the only kind of soothing sound that you can play. There are a variety of calming tones, such as pink noise and brown noise. Rainstorm audios are a great example of pink noise. The sound of rain is a soothing and consistent noise that won’t disrupt you from your sleep. 

Keep your room tidy

Try to spend some time every night tidying up your room before bed. You don’t have to do a deep clean every night by any means. But removing clutter from your bed and your floor can rock you into an anxiety-free slumber. 

Try to keep light out 

Most people will turn out their lights before going to bed. Although, they’ll often neglect blue-light-ridden TV and computer screens that can disrupt a restful night’s sleep. Remember, consistent light exposure in your sleep environment can wreak havoc on your quality of rest. 

If you use a TV or a laptop for background noise, try to dim the screens as much as possible. You can typically adjust your settings so that your screens will switch off while your apps continue to run.  

Stop using social media 

While most write off idle scrolling as a harmless vice, your smartphone addiction may be to blame for your tossing and turning. Unbeknownst to most, the light emitted from our smartphone screens often messes with our melatonin and disrupts our sleeping patterns.

If you need to be online at night, try using blue-light glasses. This type of eyewear features lenses that block these harmful blue lights. Ready to snooze in style? Splurge on a pair appropriate for business casual wear. 

Stop snacking right before bed

While there’s nothing inherently wrong with going to bed on a full stomach, you need to be conscious of what you are putting into your body. Foods and beverages with caffeine can cause you to wake up several times throughout the night. In addition to cutting out caffeine, try to avoid junk food in general before going to bed. 

Wrap up

There are many ways to sleep better, and there’s no time like tonight. Remember, practicing good sleep hygiene is an essential step in scoring a better night’s sleep. So before you bump up your melatonin dosage, make a concerted effort to revamp your nighttime rituals. 

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