Category Archives: Fitness

Why Shin Splints Happen and How to Never Deal With Them Again

There are few things every runner agrees on. The best running shoe, the most accurate GPS watch, and whether KT tape really works are all up for debate in running communities.

One thing all runners can all agree? Shin splints (pain along either or both of the shinbones) are the absolute worst—second only to a DNFnext to our online race results.

Studies suggest that up to 20 percent of runners experience shin splints, an overuse injury technically known as media tibial stress syndrome, or MTSS . They can range from a stress injury (the swelling of your shinbone) to a stress fracture (a crack in your bone), saysJordan Metzl, M.D., a sports medicine physician and author ofRunning Strong.

Since the catch-all term applies to many different pain points, it’s often difficult to identify the actual root of the problem. “Some people feel pain in the muscle, others feel it right in the tibia (shinbone), while still others feel pain at the knee,” explains Mike Young, a certified strength and conditioning specialist, track and field coach, and founder of Athletic Lab. And that makes easing the pain a challenge.

The Science Behind the “Ouch”

Shin Splints

There are two types of shin splints: bone- and muscle-related.

Ninety percent of shin splints stem from the shinbone, meaning the bone gets sore from running or another impact-related activity and starts to swell, says Metzl, who’s also an endurance athlete (he’s finished 33 marathons and 12 Ironman races). If not treated correctly, that stress injury can turn into a stress fracture, causing more pain and requiring an even longer recovery period.

The other 10 percent of shin splints are caused by muscle-related issues. In this instance, the muscle in the front of the leg (the tibialis anterior) starts to swell. As the muscle engorges, the tendons around it become too tight, causing pain. If you can (gently) apply pressure to your shinbone without a ton of pain, your injury is likely muscle-related.

Unsurprisingly, shin splints are more common in runners, specifically long-distance runners who cover a significant amount of miles. But athletes who experience big impacts on hard surfaces, like basketball players jumping on asphalt courts, also have a history of shin splints, Young says.

No matter your exercise, three major factors are at the root of shin splints, Metzl explains. First there’s the mechanics of your body: If your feet roll inward when you run (a.k.a. underpronation) or you’re over-striding, extra unnecessary force could be loaded onto your tibia bone, causing discomfort . Second, increasing how far or how often you run too quickly can trigger the pain. Lastly, the lower your bone density (which peaks at age 30), the greater your risk, and high BMI levels have also been linked to shin splints.

An Ounce of Prevention…

Man Running Outside

The old adage holds true: The best way to get rid of shin splints is never to get them in the first place. By the time a runner seeks medical attention, often the damage has already been done, Metzl says. That’s why it’s so important for runners to listen to their bodies and educate themselves.

One rule to always keep in mind: “Never increase your mileage by more than 10 percent from the week before,” says Marnie Kunz, a Brooklyn-based running coach. (For example, if you run a total of 10 miles one week, add on 1 mile the next for a total of 11.) On those runs, vary the surface type so you aren’t always on asphalt, Young suggests. Try occasionally running on a bridle path or grass to reduce the likelihood of overuse.

Being aware of any pain in your shins (and scaling back accordingly) is another way to prevent long-term distress, but it’s crucial to strengthen your lower legs and feet. Add foot-strengthening exercises such as rolling out your arches over a lacrosse ball, jumping in sand, and running barefoot to your routine, Young suggests.

Eccentric calf raises are also great, says Abigail Bales, a running coach and personal trainer. Stand on a flat surface, holding onto something for balance, and press up and balance on the balls of your feet. Distribute your weight evenly between your first and second toes. Slowly lower back down to your heels over a five-second count, aiming for your weight to land on the outside of the back of your heels last. Do three sets of five to eight reps.

Work on ankle mobility several times a week too, Bales recommends: Step one foot forward and bend the front knee as far forward as it can go, without the heel lifting off the ground. It’s OK to let your knee go over the angle of the ankle, since you won’t be putting weight on it—it’s about mobility, not strength. Do 20 reps on each side.

And (to add one more thing to the list) don’t neglect all-aroundstrength training, Metzl advises. “The stronger the glutes and core, the better position you’re in when you run—and the less likely you are to get shin splints.”

8 Ways to Relieve the Pain

Feet RunningSo, despite following the above advice, you overdid it while training for your first half-marathon and your lower legs are begging for mercy. Fortunately, there are a number of steps to take to alleviate shin splints.

1. Rest.

Sorry, all you type-A athletes: Sometimes you’ve just gotta take a few days off. “Pain in general is your body’s way of telling you to scale back,” Young says. Take a few days off from running until the pain subsides, Bales recommends. If you’re antsy to move while you wait it out, try lower-impact activities like cycling, water running, or resistance training.

2. Check your kicks.

Look at your athletic shoes to ensure they’re fitted correctly, and try orthodics to see if they can provide relief, Young says. Research has found that shock-absorbing insoles can help prevent shin splints .

3. Analyze your gait.

This will help you determine if you’re underpronating or overpronating, Kunz says. Check to see if your local running store offers complimentary gait analysis, or a physical therapist can also help assess your gait pattern.

4. Foam roll.

Yep, this tried-and-true recovery method also comes in handy for shin splints. If you are experiencing muscular shin pain, Metzl recommends using the foam roller on your calves and around the affected areas.

5. Ice it.

If the discomfort is bone-related, icing your shins and taking anti-inflammatories is the way to go. Ice and elevate your shins for at least 20 minutes twice a day to ease pain and swelling, Kunz says.

6. Consider supplements.

To build up your bone mass, Metzl suggests including plenty of calcium and vitamin D in your diet.

7. Shed some pounds.

This may be the most difficult, yet crucial, step to relieving pain. Dropping a few pounds will alleviate the relative force put on your body as you move, Young says.

8. See the pros.

If pain persists, Kunz recommends seeing a doctor or physical therapist for a diagnosis so you know you have shin splints and not something more serious.



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23 Unexpected Ways to Hack Your Health

Feeling stressed? Try cooking up some salmon, or just start swearing. And for a nice, tender treat, soak a steak in coffee before cooking. If these tips all sound a little odd, that’s OK. “Hacks” are surprising (and often strange) uses for everyday items. With a little bit of science and a whole lot of ingenuity, these 23 hacks will transform kitchens into tool sheds, improve workouts, and even help turn frowns upside-down.

The Kitchen

Genius Health Hack: Use Beer to Shampoo Your Hair

1. Shampoo Your Hair With Beer

Plus find foot moisturizer and a better way to marinate steaks and cook rice. These four beer hacks will change the way you look at those leftover brews.

2. Scrub Veggies With Baking Soda

It’s a kitchen staple, sure. But from cleaning veggies to putting out fires (for real), these five hacks prove baking soda is a true all-star for household emergencies big and small.

3. Moisturize Skin With Honey

It’s good for more than just sweetening food and tea. We found four of the most surprising—and helpful—uses for honey outside the kitchen.

4. Make Greek Yogurt With Coffee Filters

The morning can’t start without that cup o’ Joe, but the magic of coffee doesn’t end with the drink—coffee filters can impart some magic of their own with these five hacks.

5. Exfoliate With Avocado

It’s more than just the basis of our favorite dip. Here are our three favorite out-of-the-box uses for avocados, from a cleansing facial scrub to a killer substitute in… desserts?

6. Treat Sunburns With Tea

Sipping tea just for its antioxidant punch is so last millennium. Here are three of the best, most unusual, and generally awesome uses for tea that don’t involve slurping.

7. Shave With Peanut Butter

Peanut butter’s okay without its partner in crime (jelly). These four hacks show a spoonful of the nutty treat could be useful in the shower, frying pan, and even your hair.

8. Soak Steak in Coffee

These four hacks use coffee grounds as a better steak marinade and tenderizer, a facial scrub, to help that home garden grow, and to get rid of pesky kitchen odors.

9. Deodorize With Lemons

Lemons can lighten hair, repel pests, and even fill in as an emergency deodorant. Greatist finds four ways to take this superfood beyond the garnish.

10. Gargle Whiskey for a Sore Throat

Love whiskey, but tired of sipping it straight up (or sipping it at all)? No fear—we’ve uncovered four surprising ways to keep that bottle from collecting dust in the liquor cabinet.

11. Swap Sugar for Cinnamon

Use cinnamon instead of cream and sugar in coffee for a healthy flavor kick.

12. Cut Calories With Smaller Plates

Dine on a smaller dish to cut calories at mealtime.

13. Chew Gum to Curb Appetite

It may be time to bring back the Bazooka and Big League Chew. Research suggests chewing gum between meals can help reduce hunger and caloric intake.

14. Chew Slowly, Eat Less

More nutrients in fewer bites? Mom said it best: “Chew your food!”

The Gym

Health Hack: Curse When Lifting Weights

15. Curse to Reduce Pain

Ohhhh sh!t. Turns out swearing aloud could help turn down the pain-o-meter.

16. Visualize Exercise to Rock a Workout

Research suggests just imagining achieving an exercise goal—like powering through a workout or performing that last rep—can help set the stage for success.

17. Drink Cherry Juice to Speed Recovery

Looking to recharge after a tough workout? A bowl of cherries isn’t the only option. We put together a list of proven ways to speed recovery and get the body rested and ready for more.

The Desk

How to Stop Feeling Stressed at Work

18. Take a Walk to Get Productive

Step away from that workstation during the lunch hour for increased productivity.

19. Write Away Stress

A pen and paper could be the best tools to combat stress.

20. Start Smiling and Feel Happy

There might be more to improving your mood than just “grin and bear it.”

21. Floss to Boost Brainpower

From yoga to lawn-mowing, and even oral hygiene, check out these surprising ways to get smarter.

22. Take a Warm Shower Before Bed

Can’t get to bed? A warm shower will help almost anyone drift off to slumber.

23. Chow on Fish to Beat Stress

Learn how to fight stress with the omega-3′s in salmon and other delicious dishes.



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How to be Fit & Healthy on your Period

Screen Shot 2015-04-10 at 11.04.28

Tears, anger, cramps, chocolate cravings, bloating – whatever it is, few of us get away scot-free at THAT time of the month. Recently Heather Watson, the top female British tennis player, put her loss at the Australian Open down to low energy and just feeling a bit rubbish thanks to her period. It is reassuring to know that even elite athletes struggle and it got us thinking about how we should be exercising and eating during that rather uncomfy time of the month.

The Science 

There are two phases to a woman’s menstrual cycle and it is the changing levels of the hormones oestrogen and progesterone which affect how we feel. Day one (the day on which a period starts) up to ovulation (day fourteen) is known as the low hormone follicular phase. Day fourteen through to the next period is known as the high hormone luteal phase and it is during this phase that we start to feel different (period pains, night sweats, random crying, screaming at the boyfriend for no reason). These hormonal changes can affect the levels of nutrients which our body needs as well as our capacity to exercise. To find out what we should be doing during this rather uncomfortable time of every month, we spoke to a couple of our favourite nutrition and fitness experts.


Owner of The Urban Kitchen, Toral Shah, is a woman who likes to exercise and eat good food. She also knows her stuff when it comes to women’s bodies as she has a BSc in cell biology and a Masters Degree in Nutritional Medicine. According to Toral, food and mood are directly linked and this is especially true during menstruation.

What should we eat?

Toral recommends that a period-diet should contain plenty of carbohydrates such as sweet potatoes, brown rice and oats which will boost serotonin levels, lifting mood and preventing cravings. Toral also suggests eating regular, protein-rich meals as it is important to steady blood sugar levels. Maintaining stable blood sugar levels can affect the adrenal glands, stopping them from releasing a lot of adrenaline which blocks the use of progesterone and can worsen symptoms of pre-menstrual tension (and who wants more cramping?). In addition, Toral recommends drinking lots of water and limiting salty foods to reduce bloating and fluid retention.

Some people may also experience very heavy periods and as a result could benefit from eating iron-rich foods or taking an iron supplement (consult your doctor first). Foods rich in iron include red meat, liver, fish, spinach and seeds.

Should we eat more?

And what about that insatiable hunger we experience? Unfortunately, Toral told us that women don’t require extra calories during menstruation and actually, we require less due to slight changes in our metabolism (so, no scientific excuse for eating an entire jar of peanut butter). However, as serotonin levels might be lower, we may experience cravings for foods which will boost our mood (dark chocolate, obviously).


For some of us, nothing gets in the way of our exercise routine. However, for others, just getting out of bed on period-mornings can be a challenge. But should we be taking those 4 or 5 days off from physical activity or should we pushing through and training hard? Plus it doesn’t make it easier when most fitness coaches are men who really do not want to talk about it. For a little guidance we spoke to personal trainer, Pilates teacher and all-round wellness guru, Sarah Lockhart-Martin.

Should we be training?

Each individual is different but generally, Sarah advises light to moderate exercise during menstruation as it can help to alleviate symptoms such as cramping and the resulting endorphins can kill that angry mood. Sarah emphasises the fact that energy levels can be less than usual and it is important not to be too hard on yourself – listen to your body and rest when you need it!

Also, it is likely that balance and co-ordination can be affected by our monthly cycle so Sarah suggests being a little cautious when doing exercises which require more focus and co-ordination!

It is important to remember that every person’s experience will be unique. If you are training seriously, Sarah recommends keeping a diary to track how your body feels and changes over your cycle. By doing this, you will be able to see patterns emerging which will help you to optimise your training and health.

What type of exercise is best?

Any light to moderate exercise is great. Sarah is an advocate of gentle jogging, walking, pilates and yoga. Here at H & H, we think swimming is brilliant too. However, you may be someone who is hardly affected by that time of the month, in which case you can keep sprinting and squatting as if nothing’s up (yes, we are jealous). In short, find what’s for you by listening to your own body (not Instagram fitspos, Twitter or what the girls in the office tell you!).



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5 Things You Should Never Do Before You Work Out


Craft a killer playlist. Get dressed in your workout best. Perform a light warm-up. You know what to do to get ready for an awesome workout. But there are some things you should never—and we mean never, ever—do before a workout. Like these five workout-wrecking mistakes:

1. Drink Just One Glass of Wine at Happy Hour
“Any amount of alcohol before working out is too much,” says certified strength and conditioning specialist Mike Donavanik. “Depending on the tolerance level one may have, it may affect some more than others—but either way, you’re looking at possible drowsiness, dehydration, narrowing of your blood vessels, impaired motor function, and a number of other side effects, which just aren’t conducive to working out.” What’s more, drinking even one glass of alcohol can lower your blood-sugar levels, which can lead to everything from shakiness and weakness to flat-out injury, says Georgie Fear, R.D., author of Lean Habits for Lifelong Weight Loss.

2. Chug More Than a Few Cups of Water
It’s an hour before your workout, and you just realized you’ve drunk shockingly little so far that day, so you down a bunch of water. We’ve all done it. But if you drink too much, it could backfire. Your kidneys can process close to a liter of water an hour, so if you drink more than that, you could put yourself at risk of a rare but serious condition called hyponatremia, in which the blood becomes diluted and the concentration of sodium ions drops too low, says Fear. Symptoms include a loss of energy, muscle weakness, and cramps, none of which make for a good workout. On the more dangerous end of things, it can cause seizures and coma.

Luckily, it’s unlikely that you’re going to down a two-liter bottle of water before your workout, but Donavanik recommends capping your intake even lower: at to two to three cups of water two to three hours before exercise—for your stomach’s sake. “If you have a stomach full of water and you’re doing intense exercise like sprints, jumps, and inversions, you feel that water moving around in your stomach—and it’s super unpleasant,” he says. “It can also cause you to cramp, feel nauseated, and possibly throw up.”

3. Hit Up the Indian Food Buffet
“Eating a big, spicy meal is a no-no if you don’t want reflux or heartburn during your workout,” says Fear. It doesn’t sound pretty: “Combined with jostling around, a full stomach increases the risk of acidic stomach contents contacting and irritating the inside of the esophagus and giving you that familiar heartburn sensation,” she says. ​“Reflux can torpedo your workout by making it less comfortable to work at your full intensity, giving you a sour taste in your mouth or even causing you enough pain to pack it in early.” ​

Plus, even if you somehow sidestep heartburn (lucky you), you still may have cramping and reduced exercise function to deal with. “If you start to work out while your body is still digesting food, the body now has to also shunt blood into the muscles being worked,” says Donavanik. “So now you aren’t getting enough blood supply to your stomach to help properly digest your food, and you aren’t getting an adequate blood supply to your muscles.” If you’re planning an intense workout, avoid meat, eggs, corn, and anything else that’s hard for your stomach to break down within a couple hours of hitting the gym. Stick with lighter foods, like fruit and carbs, within a couple hours of your workout, he says. Bonus: Since they are easily digestible, your body will actually be able to use them to help you power your workout.

4. Have Crazy, Wild Sex
“If two people are really going at it, sex can be detrimental pre-workout because you’re expending a lot of energy,”  says Donavanik. “Not just that, but during sex, oxytocin is released, which kind of mellows you out and gives you those feel-good vibes. So if you’re planning a hardcore bootcamp workout, skip the pre-workout sex.”

5. Try to Touch Your Toes
Static stretching (think: bend and hold) before a workout is a no-go. “When you work out, your muscles need to contract as intensely and forcefully as possible,” says Donavanik. “So when you put them in a stretched state beforehand, you limit their ability to do their job efficiently. It’s like you’re taking away their tools for success.” For instance, in one study published in the Journal of Strength and Conditioning Research, exercisers who static stretched before performing a squat reduced their strength by 8.36 percent and lower-body stability by 22.68 percent, compared to those who performed dynamic stretches before getting their squat on.

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5 Tips to Make Weight-Lifting Easier

5 Tips to Make Weight-Lifting Easier

Lighting weights can be a great way to get fit and build muscle mass, but it’s easy to get lost along the way. If you’re new to strength training, it can be hard to know which exercises to do, when and how to do them, and how to keep yourself motivated. To help you out, we’ve collected our five best tips to make strength training way easier.

1. Simple is Always Better

When you first start out in the weight room, it is not uncommon to be overwhelmed by all the choices you have and the advice you will receive. You don’t have to do everything perfect the first time, and your lifting routine doesn’t have to be the Mona Lisa of all workouts. Start with basic standby exercises like squats, deadlifts, bench presses and shoulder presses. Learn how to do each exercise, pick a weight, number of sets and reps, and do them. As you progress and learn more about weights and their effect on your body, you will be able to vary your routine and make it more complex. For now, just keep it simple.

2. Don’t Push Yourself Too Hard

Know your limits. Figure out how much your maximum lift is for each exercise, and then lift less than that. There’s no point in straining with a weight you can barely lift, because your form will be off and you’ll do more damage to your body than anything else. In the same way, don’t do more sets than you can handle. Three or four sets of each lift should be plenty. If you do more, you might start to get sloppy with your technique. Be patient and you will achieve your goals sooner than you think.

3. Always Know Your Plan

Coming up with a schedule both short term and long term will help you set goals and stick to them. Having particular days and times set up to go to the gym and workout will motivate you to stay focused on your fitness, and you’ll be less likely to miss days. Skipping or forgetting about even one workout in your schedule can set you back, so make sure you have a good way of reminding yourself. You can set reminders in your phone’s calendar, or ask a friend or family member to text you reminders on your workout days.

4. Record Everything in a Journal

Ideally, you should be increasing the weight that you lift each week. Write down the lifts you did, how much you lifted, and how many reps you did after every workout. This way it will be much easier to remember where you are, and you can track your progress as you go. You’ll be able to see how far you’ve come, and achieve the goals you set for yourself. Journaling only takes a few minutes, and it’s worth it to help yourself stay focused.

5. Don’t Forget to Eat

One of the most important things you can do to maximize the effect of weight lifting is to eat something after your workout. Of course, you want to make sure that what you’re eating has the nutrients you need to stay healthy and grow muscle mass. Eat something that has lots of carbohydrates and protein. There are many options for post-workout snacks, but you could always go with the classics, like a protein shake or a bottle of chocolate milk.

Working out doesn’t have to be a chore. With the right mindset and a dedication to improving yourself, you can lift weights and have fun. As you go on your strength training journey, there will be many people trying to give you advice about how to work out correctly. Just remember, while there are many philosophies on weight lifting, the one that works for you might not be the same as the one that works for someone else. Experiment, be safe, and have a good time.


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Top Home Remedies For Weight Loss

home remedies for weight loss

Reducing the weight of a person by removing the fat deposits of the body is known as weight loss. People who are overweight or obese have to opt for various home remedies for weight loss to reduce the risk of developing various health conditions related to obesity like diabeteshypertension etc. There are an alarming number of people out there suffering from overweight and who want to do weight loss. For many people diets will not work for weight loss. They can opt for various easily accessible home remedies for weight loss to control their weight.


Signs Or Symptoms Which Show That You Need Weight Loss

Having some of the following signs and symptoms shows that you need some kind of weight loss to remain healthy.

  1. A higher than normal body mass index or BMI
  2. The scale showing that you have gained weight
  3. Clothes feeling tighter and needs larger size
  4. Having bulged waist
  5. Breathing problems
  6. High blood pressure
  7. Diabetes
  8. Joint pain

The Causes Of Overweight Or Obesity

The causes of obesity which make it necessary for a person to go for weight loss remedies are:

1. Unhealthy Diet

Having a diet rich in calories and eating over sized portions can lead to overweight problem.

2. Inactivity

If you have a sedentary lifestyle, you tend to gain weight as the calories are not used up and they get converted to fat.

3. Medical Problems

Medical problems like Cushing’s syndrome, Polycystic Ovary etc can cause obesity.

4. Pregnancy

Women tend to increase weight during pregnancy and for some women it is very difficult to lose it after the baby is born. Here are the effective tips to lose weight after pregnancy

Home Remedies For Weight Loss

If you feel that you are overweight or obese and would like to reduce your weight without any medications, then there are a lot of home remedies that you can try out to help you in reducing your weight.

1. Go For A Five Meal Daily Plan

It is ideal for you to eat small quantities of nutritious food regularly to reduce your weight. It is ideal for you to include at least 30 to 45 minutes of exercise every day to see visible differences in weight.

  • Have a breakfast by 8:30 am in the morning and limit it to 250 to 300 calories.
  • Have a handful of nuts as a mid morning snack at 10:30 am
  • Have your lunch at 12.45 pm and make sure it is only a diet full of veggies and fruits.
  • At 2:30 pm have your afternoon snack that could be carrot sticks or apple with low fat peanut butter?
  • At 6 pm have the last meal of the day that includes a cup of vegetables before the meal? Then drink water and follow it with a cup of rice and lean meat.

2. Honey With Water

One of the best ways to reduce the fat in your body is to drink honey in water.

  • Add one tablespoon of honey in a glass of lukewarm water.
  • Drink this glass of water as soon as you wake up in the morning.
  • You can also add a teaspoon of lemon juice to the honey and water mixture.

3. Black Pepper Powder And Lemon Juice

  • In a glass of hot water add 4 tablespoons of lemon juice and I tablespoon of honey. Mix well.
  • Add 1 teaspoon of freshly crushed black pepper powder and mix well.
  • Drink this every day in the morning to see effective results.

4. Cabbage

Cabbage is one veggie that is known to burn body fat effectively.

  • Make sure that you eat a bowl of raw cabbage everyday before your lunch to burn fat.

5. Olive Oil

One of the best oils that you can think of switching to if you feel that you are overweight is olive oil. It is rich in monounsaturated fats which will help in lowering the LDL cholesterol and improving the HDL cholesterol in your body.

  • Daily consumption of one to two tablespoons of olive oil will do no harm to your body when compared to butter and other vegetable oils.

6. Eating Steamed Or Boiled Food

It would be better for you to eat steam cooked or boiled food in order to prevent the risk of adding on the weight.

  • Make sure that you only steam cooks all your veggies and do not fry them when you are cooking.
  • You can also consume boiled chicken or fish every day, but make sure that you should never eat fried chicken or other meat.

7. Jujube Leaves

Jujube is loaded with a lot of nutrients like calcium, phosphorus and iron. It is also a rich source of Vitamin C, B2 and A.

  • Soak a handful of jujube leaves in a bowl of plain water overnight.
  • Strain the water and drink it every day in the morning before having your breakfast.
  • You will see visible results of weight loss on regular consumption.

8. Carrot Juice

Carrot juice is very effective in reducing fat from your body.

  • Take one or two fresh carrots and peel off its outer skin.
  • Now put the carrots in a juice blender and extract its juice.
  • Drink a glass of carrot juice every day in the morning.
  • You can also include carrots in your daily salad mixture or eat as raw carrots or can even have it steam cooked with other vegetables every day to see a visible weight loss.

9. Avoid Fried Foods And Snacks

It is very important for you to remove fried foods from your diet if you have any intentions of losing weight.

  • Make sure that you do not include fried chicken, fried meat, fried rice or any other fried snacks in your daily diet.
  • If you completely eliminate fried foods you can see remarkable changes in your weight in a month or two.

10. Apple Cider Vinegar

One of the most tried home remedies to help a person lose weight is organic apple cider vinegar. It helps in removing excess fat from the body.

  • Add 2 tablespoons of organic apple cider vinegar in ¾ cups of water. Mix it well.
  • Drink this at least three times a day to see visible results.

11. Cucumber

Cucumber is a well known home remedy to provide soothing and cooling effect in the body. It is filled with water content and helps in reducing fat in your body naturally.

  • Make sure that you eat one or two raw cucumbers with its skin on every day.
  • Cucumber has 90 percent water in it and also has strong antioxidant Vitamin A, C and E that helps in removing toxins from the body.

12. Parsley

Parsley is another leafy vegetable that is loaded with antioxidants and has luteolin that helps in removing free radicals in the body.

  • Make sure that you add the parsley in your daily diet either in salads or as a food flavor to improve your body metabolism.
  • You can also drink boiling water that has parsley soaked in it every day.
  • You can also extract juice from the parsley and drink this juice once in two days to see effective weight loss results.

13. Water And Citrus Juices

  • Make sure that you consume at least 10 to 12 glasses of pure water every day.
  • You can also replace one or two glasses of water with citrus fruit juices like lemon juice or orange juice to provide you the natural vitamins that help in losing weight.
  • Water will help you to flush out the toxins in your body.

14. Peach

One of the well known natural fruits that is ideal for dieters and to reduce weight is peaches.

  • Make it a point to consume at least one peach every day.
  • It just contains 68 calories and does not have any fat.
  • You can substitute carbohydrate rich vegetables with the peach fruit and this will help in reducing your weight.

15. Brown Rice

It would be ideal for you to replace your white polished rice with brown rice that is low in carbohydrates.

  • Brown rice is rich in fiber content and low in carbohydrates.
  • It will make you feel fuller for longer time and hence you will eat less all through the day.
  • It will also help in regulating body metabolism, bowel movement and is loaded with Vitamin B and E and magnesium.

16. Green Tea

It would be better for you to substitute your coffee with green tea as it has natural antioxidants as well as will help in reducing your appetite.

  • Consume two or three cups of green tea every day to burn fat and calories in your body and to improve your metabolism.
  • The caffeine in the green tea helps in proper functioning of the heart and also reduces bad cholesterol in your body.

17. Salmon

Eating salmon fish will help in reducing your body weight as it is rich in omega-3 fatty acids.

  • Make it a point to eat two to three servings of salmon in a week as it has very low fat when compared to red meat.
  • Salmon help in burning fat faster in your body and will also help in boosting metabolism.
  • But, you should never have fried salmon. Eat roasted, grilled or baked salmon instead.

18. Berries

Small berries are very good when it comes to easy digestion and it also contains a lot of antioxidants.

  • Make sure that you take a cup full of blueberries, blackberries or cranberries or a mixture of these small berries everyday in the morning.
  • This will help in improving the health of your heart and also help in reducing cholesterol levels.
  • Fat will be reduced in your body and thereby you can lose body weight.

Are you a bit obese? Do you want to get rid of excess body weight naturally? Then try out a combination of some of the above mentioned home remedies to lose weight naturally and to be in better body shape.



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An Amazing Drink That Melts Fat In Only 4 Days

By means of a simple drink that will refresh you, you can reduce the fat deposits accumulated on the key spots of the body.


  • 8 glasses of water
  • 1 spoon of grated ginger root
  • 1 medium-sized fresh cucumber, peeled and cut into thin pieces
  • 1 medium-sized lemon, cut into pieces
  • 12 leaves of mint


Mix the indicated ingredients with water. Leave the mixture during the night so that the ingredients can discharge their aromas, so consume it during the following day. Whenever you’re thirsty, just have this drink. At least for 4 days, prepare fresh water every day and you won’t miss the result.

This drink will not do any wonders, however with moderate nutrition divided into 5 smaller meals, as well as regular physical activity, your waist will become thinner, and your abdomen will become flat, without a day of starvation. Eight glasses of water are indicated as the base of every healthy nutrition. Regardless of whether we want to lose extra pounds and maintain the existing weight, water helps in the performance of all bodily functions without major difficulties.

For healthy digestion and elimination of the accumulated liquids in the body, “water” benefits are most important for the ones who want to lose weight. Depending on the needs and the extent of physical activity, the recommended quantity may vary. Since water belongs to the list of healthiest drinks, in order to make it even more beneficial and effective during loss of pounds, Cynthia Sass, a nutritionist, thought of a simple drink that reduces bloating and improves digestion. Not only that it will wake you up, it will refresh your body and it will provide a thorough shower from the inside.



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6 Metabolism Death Foods

Metabolism Death Foods

There is nothing worse than starting an exercise program, making some good diet changes, but still not seeing the results you want to see.  Has that ever been you?  It can be really frustrating.

The reason this happens is, even though you think you’re consuming a healthy diet, there is often some hidden food in your diet that is ruining your weight loss efforts.

The foods that keep you from losing the last 10 pounds and keep you stuck at a plateau are what I call the metabolism death foods!

The term may sound scary, and it can be.  Your body recognizes these foods as toxins and puts your body into a fight or flight response.

These foods alter the focus of your metabolism and can cause:

  • Weight gain
  • Thyroid dysfunction
  • Fatigue
  • Hormone imbalance
  • Digestive disease

And the craziest thing about these foods is that they are often labeled as “health foods”.

Here are the 6 metabolism death foods you need to switch out of your diet to take your metabolism and fat burning potential to the next level!

6 Metabolism Death Foods

glass of grape juice1. Fruit Juice – Contrary to popular belief, fat isn’t the first thing that will make you fat, it’s consuming too much sugar.  Drinking fruit juice and consuming too much sugar will absolutely wreck your metabolism!

Fruit juice including most apple, orange and grape juice is basically chemically laden sugar water! I know something like apple juice sounds healthy, but the process of turning an apple into juice is as follows.

First, they press the apple and remove all of the fiber, then they heat it up through pasteurization at 280 degrees, then it’s dried and turned into a concentrate, then finally, they add in sugar, food coloring and flavorings and that is the apple juice you buy today.

One 8 ounce glass of fruit juice contains 30 grams of sugar where a soda contains 28 grams of sugar!

Also, you should avoid other forms of sugar which can hide under names like: corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar.

What to do instead:  To replace fruit juice I recommend making homemade lemonademixing real lemon juice, water and stevia.  Kombucha is another great option as well asherbal tea mixed with raw honey.  Or, drinking coconut water which is nature’s gatorade is another great option!

Gluten Free Diet2. Whole Grains – Whole grains may be the #1 offender when it comes to ruining your metabolism and weight loss efforts.  I know it may seem like “whole grains” like wheat bread are healthy but most are far from helping your metabolism.

Three of the main compounds in grains hurt your metabolism include gluten, starch and phytic acid.  Gluten causes inflammation, starch turns into sugar quickly and phytic acid binds to minerals so you’re not getting most of the minerals and vitamins from whole grains that could have helped your metabolism.

Some of the biggest whole grain offenders include: bread, pasta, cereal, crackers, muffins, desserts, flours, chips and granola bars.

What to do instead: A better option for fat loss is replacing your daily intake of grains with fruits and vegetables or consuming up to 1 piece daily of a sprouted grain bread or sourdough.  Also, the best flour replacement to use instead of wheat flour is coconut flour.  Coconut flour is a dieters best friend because it’s high in fiber which supports rapid fat loss and contains fats your body can burn as fuel.

canola3. Canola Oil – Using the wrong type of oil can keep you from losing that last 10 pounds and put a halt to any results you might see.  If you use canola oil or other vegetable oils it’s sure to slow down your fat loss efforts and cause you to store unwanted body fat.  Canola oil contains hydrogenated oils which cause inflammation throughout the entire body disrupting your hormones and metabolism.

Also, 90% of canola oil is genetically modified (GMO), which means they are hard wired with pesticides that cause cellular toxicity which destroys your bodies metabolism and overall health.

What to do instead: Replace all vegetables oils with coconut oil and grass-fed butter to boost your metabolism.  I always say, butter is your belly’s best friend.  Grass-fed butter supports metabolism because it is high in CLA and coconut oil supports fat loss because it’s high in MCFA’s.  Consuming these two sources of fat will turn your body into a fat burning furnace!

Creamy Peanut Butter With Blank Label4. Peanut Butter – Yes, peanut butter is tasty, but it can also kill your gut health.  Peanuts are grown on the soil and stored moist in silos which then cause them to grow a type of fungus called aflatoxins which can effect the health of your gut.

Peanuts are one of the most common allergens today and have been linked to food sensitivities, leaky gut and a slow metabolism.  This aflatoxin in peanuts can compete with probiotics in your gut which we know damages digestive health.

Also, peanuts are very high in omega-6 fatty acids which can cause serious inflammation in the body.  For these many reasons, peanut butter is a metabolism death food!

What to do instead: If you want to start revving up your metabolism then make a switch to almond butter.  Almonds are high in an amino acid L-arginine which increases HGH production in your body.  This is turn causes your body to build lean muscle which sends your metabolism sky high!

Just 1 tbsp spoon of almond butter with celery, in a smoothie or with some apples are great snacks to re-ignite your metabolism.

Granola Bars With Berries5. Granola – This “health food” has had a health halo around it for years but it’s secretly been hiding as a wolf in sheep’s clothing that kills your metabolism.

Today’s granola has many issues in that it’s made up of whole grains and sugar.  Now what’s most surprising about granola is that the honey in it is a major cause of weight gain.  A study at Texas A&M University tested honey and found 76% of it contained no pollen whatsoever and it had been high temperature pasteurized so it is no better than corn syrup!

The combination of gluten, phytic acid and processed honey is what makes this treat lethal to your metabolism and diet goals.

What to do instead: A great replacement to store bough granola is to make homemade sprouted granola.  Simply soak almonds, pecans, cashews and chia seeds in water for 8 hours then set them out for a day on a paper towel.  Then mix these ingredients with raw local honey, raisins, coconut flakes, cinnamon and sea salt.  Place them in a dehydrator or oven and you have a great tasting metabolism boosting snack.

Artificial Sweetener6. Artificial Sweeteners – Of all the metabolism death foods, artificial sweeteners including aspartame and sucralose are probably the most deceiving.

Artificial sweeteners tell the lie that you can satisfy your sweet tooth, with no calories, no guilt and a thinner waist line.  However, aspartame is actually linked to 92 adverse health effects.

Aspartame and sucralose (Splenda) can stimulate your appetite and increase cravings for carbohydrates. The calorie “savings” from consuming foods sweetened with aspartame ends up not saving you anything due to the increase in appetite and therefore calorie consumption.

The MESA study evaluated the effect of diet soda consumption on rates of obesity, metabolic syndrome, and diabetes in over 6,000 participants. It was found that theconsumption of just one diet soda per day significantly increased the risk for increased waist circumference and weight gain.

What to do instead: Switch out artificial sweeteners for stevia an all natural no calorie sweetener.  Also, raw honey and dates are other great options.


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A Foolproof Plan to Lose Weight in a Hectic Schedule

In the daily hustle and bustle, we forget to maintain our body. Desk jobs, unhealthy diet and a boring routine, make us gain weight. In early stages, we do not realize the difference. However, when we realize, it is too late. Strong will power and a few techniques can help us lose weight easily. Don’t know how? Read the article below to know easy ways to lose weight.

Yoga and Meditation

The first step to our foolproof plan is to meditate. Meditation helps us to concentrate on our soul and get determined about our decision. Yoga and meditation will not only help us lose weight, but it will also help us to get mentally stable. Wake half an hour before your day starts and meditate. Meditation in a clam and soothing environment is important. If you cannot go to a nearby park, ensure your room is peaceful. Keep mobiles, television and other gadgets on silent and concentrate. Even if you have a hectic schedule, you can take half an hour from your day to find serenity.

Eat at Small Intervals

Starving is not a good option. It will make you weak. Eating right is the best way to lose weight. A person should eat 5-6 times a day. Eating at small intervals will never make you feel hungry. But, one should eat less. Your food intake should be a balance between proteins, vitamins, minerals, carbohydrates, and fats. If you are overweight, then try to avoid fats and carbohydrates. Indulge in boiled and grilled foods. Intake fruits, raw vegetables, dry fruits and chicken more. Avoid eating dairy products, meat, junk food and aerated beverages.

Drink Plenty of Water

Water is the best substitute for any other beverages. If you can cut down on aerated beverages, then you can easily achieve one-fourth of your milestone. Drink at least 2-3 liters of water a day. Start your day drinking a glass or two of warm water with lemon squeezed in it. If you cannot drink 2-3 liters of water, then you can substitute it with lemon tea (without sugar), green tea, lemon water and fresh fruit juices.

Herbal supplements

Nowadays, you can find many herbal vitamins for weight loss in the market. Herbal vitamins are made from herbs or organic products, which ensure it does not have any side effect on the body. People, who are busy in their daily chores, can take medicine as prescribed and lose weight easily. This will help them to lose weight without indulging a lot of time from their daily schedules.

Follow these above steps to lose weight quick. For these simple steps, you do not have to take out much time from your hectic schedule and can continue living a healthy life.

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7 Simple Ways to Snack Healthier and Exercise Harder



If you’re looking for the better results from your fitness routine, you need to learn how to snack healthier and exercise harder. No matter whether you are trying to lose weight, build muscle or improve your health, snacking smarter can always help. You should always fuel your body with foods rich in essential nutrients in order to work out better and reach your fitness goal faster. Sticking to a healthy diet will boost your energy levels and help you recover quicker after a workout. I recommend you to load up your diet with nutrient rich foods such as apples, spinach, beets, kale, blueberries, pears, and many other healthy foods to improve your health and boost your endurance and stamina. Check out a few tips to snack healthier and exercise harder that work wonders for me and I hope will for you as well.

1. Always have your favorite nuts on hand

Nuts are a wonderful, portable snack that is high in omega-3 fatty acids, dietary fiber, and protein. Nuts are good for your brain as well as for your heart, so why not snack on them when you are hungry? Moreover, eating nuts helps to reduce your cholesterol and boost your energy levels. A handful of nuts like almonds, peanuts or walnuts, is a perfect snack to eat before and after your workout. I always snack on a handful of almonds before my workout and it helps me exercise harder and feel much better. However, don’t consume more than a handful of any nuts a day since all nuts are high in fat.

2. Munch on veggies

Snack on some carrots, celery, tomatoes, cucumbers and broccoli before your exercise to have more energy to achieve your fitness goal. Not only will this snack keep you feeling full and satisfied during your workout session, it will also help you get ready for your next training session. I love to have my veggies with homemade hummus and it’s one of my favorite snacks for a better workout.

Read also – 10 Best Foods for Flat Abs

3. Always keep frozen fruits and veggies in your freezer

It can be easier to snack on healthy foods when you keep them handy. Make sure you always keep frozen fruits and veggies in your freezer so that if you don’t have any fresh fruits and vegetables at home (though, you should always have!), you can snack on frozen ones. This snack is ideal before your workout session since it helps stabilize your blood sugar while fueling your body with the essential nutrients that it needs to exercise harder.

4. Carry portable fruits

Consider carrying some portable fruit, like an apple, pear, plum or banana, when you’re going to exercise. When you will feel hungry, you will have a healthy snack to satisfy your cravings. Plus, you won’t have to look for the place to buy some food (usually unhealthy one) when you have your own healthy snack in your purse. If your portable fruit is banana, make sure you eat it in moderation since it’s high in calories – an average banana contains around 110-150 calories.

5. Avoid keeping chips and cookies in your kitchen

I don’t know about you, but when I know that there are a few bags of chips or some delis cookies in my house I can’t think about healthy snacks. That’s the main reason I never have those unhealthy snacks in my house. If you can’t snack on healthy foods, you should remove all unhealthy foods from your kitchen first. It’s okay to have a scoop of ice cream or one cookie when you attend a party or simply dine out, but don’t do it too often if you want to lose weight. Eating everything in moderation is one of the best things you can do for yourself. You won’t feel deprived and depressed, and you won’t starve yourself.

Read also – 12 Healthy and Tasty Alternatives to Potato Chips

6. Practice portion control

When it comes to snacking healthier, it’s important to learn how to control your portions. A healthy snack should be a quarter the size of your main meal, and you should eat it every 2-3 hours to keep your hunger at bay, your metabolism strong and prevent overeating at your main meals. Moreover, it will help boost your endurance and stamina as well as recover faster from your workout sessions.

7. Plan your snacks in advance

Make a habit of planning your healthy meal plan for a few days or the week and prepare your snacks in advance. I always cut up fruits and vegetables, make hummus and several fruit salads in advance and keep them in the fridge. My food pantry and fridge are always stocked with healthy snacks and meals so that after my training sessions, I’ll be ready to refuel and recover. Give this tip a try! This will help improve your health and reach all your fitness goals.

It’s not difficult to learn to snack healthier; a few little changes can make a huge difference. Consider following the aforementioned tips for the better results and don’t forget to share your own tips and tricks in the comments section.

Source: womanitely

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