INPUT ARTICLE: Article: There are certain items you can add to your smoothie to make it even healthier. This section will give you are few tips and ideas. It is full of antioxidants, which help you stay healthy and prevent you from getting sick. It is also rich in magnesium, iron, and potassium. Chia seeds not only help thicken up a smoothie, but they also have plenty of protein and trace minerals. If you want to water down your smoothie without sacrificing flavor, add a splash of coconut water. Not only will it give you a tropical twist, but it is also good for hydration. It also contains potassium and electrolytes. Flax seed is a fiber, which is good for digestive health and helping relieve constipation. It can also help reduce heart disease by lowering blood cholesterol. A pinch of raw, grated ginger will help ease digestive issues, such as stomachaches and heartburn. It will also help ease the pain associated with menstrual cramps. If your smoothie isn't sweet enough for you, pass the sugar and reach for the honey instead. It is just as sweet, but has the antioxidants that sugar does not! Add 1 to 2 cups (75 to 150 grams) of kale to your smoothie for additional health benefits. Packed with vitamins and antioxidants, kale is great for fighting off disease and boosting the immune system.It also helps prevent cancer and diabetes. (It will also turn your smoothie an exciting green color!) Oatmeal is good for making you feel filler with fewer calories. They also have plenty of fiber and protein. Lastly, they also have the ability to absorb excess fat. Baking spices, such as cardamom and cinnamon will add some extra flavor and sweetness to your smoothie, but they won't load on the calories like sugar will. Wheat grass is filled with amino acids, antioxidants, fiber, minerals, and vitamins. It gives you energy, boosts your immune system, and helps detoxify the body.

SUMMARY: Consider adding more ingredients to your smoothie. Wake up and stay healthy with a teaspoon of cacao powder. Give a burst of energy with a teaspoon of chia seeds. Go tropical with coconut water. Improve health and digestion with a teaspoon of ground flax seed. Help digestion issues with a kick of ginger. Sweeten with a tablespoon of honey. Go green with kale. Make a more filling smoothie with two tablespoons of oatmeal. Add a kick of flavor with a pinch of spices. Make a super-smoothie with some wheat grass.

INPUT ARTICLE: Article: Staying on a sleeping schedule will help you go to sleep and stay asleep because your body learns to expect sleep at a certain hour. If you have trouble remembering to go to bed at night, set an alarm an hour before you need to be in bed. When you nap during the day, you may have a harder time staying asleep at night. Try to avoid dozing off in the afternoon, so that you fall asleep and stay asleep when you go to bed. If you really need a nap, make it a 20 to 30 minute long nap. This can improve your mood, alertness, and performance. Avoid drinking caffeinated beverages afternoon. Having caffeine after noon can affect your sleep at night, even causing you to wake up in the middle of the night. Similarly, too much alcohol at night can affect your sleep, so stick to a single drink in the evening. Make sure to indulge several hours before you go to sleep. . The nicotine in cigarettes can interfere with your sleep schedule. If you're a smoker and you find your schedule isn't as regular as you'd like it to be, you should consider quitting. If you can't quit, try reducing the number of cigarettes you smoke, particularly near bedtime. Exercise helps tire your body out, making it easier to go to sleep and stay asleep. However, make sure not to exercise in the 30 minutes right before you go to bed, as it gets your blood pumping, making it harder to sleep. Even 10 minutes of light aerobic exercise can improve your sleep quality. Try walking or cycling.

SUMMARY:
Wake up and go to bed at the same time each day. Skip napping during the day. Avoid caffeinated and alcoholic drinks. Stop smoking Get in 30 minutes of exercise each day.