Tag - weight loss

Five Weight Loss Errors We Should Avoid

These five weight loss errors we should avoid are the things I’ve personally learned on my weight loss journey. Losing weight is never an easy task and often we find ourselves in a stall phase. No matter how many hours we walk into the gym, nor how much we undertake to follow our diet, we simply do not see any results. Many people have also noted the same observations.

Before you desist, however, stop for a moment and think about what you’ve done so far and what you could improve. Here are some of the common mistakes that people who want to lose weight commit more frequently.

Right Mindset

1.) Having the wrong mindset
It is said that when the mind also believes the body achieves. We often make the mistake of establishing a short-term goal. We want to wear a tight dress in two weeks so we follow the first fashionable diet that promises quick and often unrealistic results. And many of these diets advocate you buy weight loss pills or do drastic things to achieve your short-term goal. So, even if we get what we want, we tend to return to the old unhealthy habits, or, if the results hoped are not seen we are struck by a sense of frustration and abandon the enterprise.

You should instead aim for the long-term benefits. Don’t just think about how much weight you want to lose, nor how long you have to reach that goal. Think about making healthier choices, making those subtle changes in the lifestyle. This is what really makes a difference. Stick to them to improve.

We are talking about following a balanced diet, exercising regularly, and taking the time to rest and balance life. A healthy lifestyle will allow you to improve more and more over time, not only allowing you to have a more defined body but also a more lucid mind.


eating too little

2.) Eating too little
Do not drastically reduce caloric intake. When you have an extreme caloric deficit, that is, when you provide the body with less than 70% of the number of calories it needs to maintain its weight, it is very likely that you have many more drawbacks than advantages. At first you will certainly be able to lose weight but keeping in mind that the body adapts to the incoming energy will end up slowing the basal metabolism. If you insist on following a drastic diet, also (take less than 1000 calories per day) for a prolonged period, you will also end up compromising your muscle mass as your body starts to use it as a source of energy.

This is how the body instinctively reacts to a drastic drop in energy, so you have to tell it that it must not act as it were to respond to danger. But how? By decreasing the calorie intake gradually and progressively, and never going under the “maintenance level”.
And there’s more, not feeling hungry all the time makes you more likely to follow the diet and avoid the binge which is a great advantage in terms of motivation!

Focusing on the wrong culprit

3.) Focusing on the wrong culprit
When you follow a diet, there is a nutrient that is usually faulted: fats. The fact that you want to lose fat, however, does not mean that you should not take fat. It may seem contradictory but to include fats can even be useful for the diet and will serve to make you walk the right path towards reaching your goal.

When you eat food that contains fats (moderation is always the keyword) it is very likely that you will feel sated longer, which means you lessen the possibility of snacking. There are fats, moreover, that are unsaturated ones like omega-3 fatty acids, which not only promote healthy cholesterol levels but even help to decompose body fat by inhibiting the formation of new adipose tissue.

You got to ask yourself this, who is the real culprit in sabotaging your diet? We could point a finger at the refined sugars and other whatnot. Many so-called dietary or low-fat foods can actually contain more calories than their “full-fat” versions because fat has been replaced with sugar and other fillers — with little or no nutritional value just to improve taste most of the time. In short, you must be careful of the hidden sugars. In low-fat foods, sports drinks, condiments, and sauces are often masked in the emptier calories you’re taking. And just about condiments and sauces: do not ruin the super-healthy salad and the grilled chicken breast with the wrong condiments. Use olive oil, spices or cooked condiments.

Exaggerating with the cardio

4.) Exaggerating with the cardio
Doing enough cardio is essential to burn fat, on this there is no doubt. One needs to however keep in mind is that there are many ways to do it. Spending hours on the treadmill is only effective up to a certain point, since you will burn calories during training, but not so much later. In addition, long periods of cardio may hinder the development of your muscle mass and burn it as well as become boring after a while. The solution? Revive your workout with a HIIT, high-intensity interval training.

HIIT is a very effective way to reduce body fat because it causes faster burning of calories in less time and even after training. And since it is composed of exercise circuits for muscle development such as push-ups or squats HIIT reduces the chance of losing hard earned muscles.

Avoiding lifting weights

5.) Avoiding lifting weights
If you believe that weightlifting will hurt the weight loss process, think again. It is nothing more but a myth and as a result of this spreading, it led to many people committing this common mistake. Thus, many wonder why they are not losing weight and or not developing their bodies properly.

First, you should know that the more muscle mass you have the more calories you burn when you’re resting. In other words, your basal metabolism (BMR) is higher. In addition, the weightlifting modifies the composition of your body and your appearance. When you only do cardio you definitely lose weight but your appearance remains the same – meaning you simply become “smaller”. By developing a muscle base, you will not only see more progress but you will also have a better look since your skin will be tightened, your muscles on your body will be more defined, and over all you’ll just achieve a healthier look.

For a more effective and immediate fat burning goal, even after training, follow an exercise plan that combines both the HIIT program as well as weightlifting and concentrate more on compound exercises rather than isolated ones. Choose one based on your fitness and level (beginner, intermediate or advanced) and start to burn all the excess fat you have on your body.

We hope this post has shed some light on the most common mistakes most people weight on their weight loss journey. By knowing these things, you can better avoid committing the same mistake yourself. Always remember that before starting out on any fitness journey, do consult your doctor and healthcare professional so you are properly guided. Doing things the smart and healthy way will lead to more years spent enjoying life. Good luck!


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Vegetarian Menu Planning To Help You Lose Weight And Not Go Hungry

Vegetarian Meals

Vegetarian Diet DefinitionThere is a misconception among many people that if you are vegetarian then you are already eating healthily. Vegetarians may also be overweight and, at the same time have nutritional deficiencies. Here, we create a plan with simple recipes to help lose weight while covering all the necessities and avoiding the hunger. Even if you are not a vegetarian, this menu plan will give you an alternative to your diet if you just want to eat more vegetables or you are transitioning.

If you need to follow a certain diet for health reasons please consult a nutritionist to advise you on the changes to be made to recover your health.

Many people are often shocked when they find out that someone is vegetarian and they see them quite overweight. Why is this so? This is because they choose unhealthy food despite making the bulk of their diet to be primarily vegetables. Many foods stimulate the appetite (for example, refined flours and visible and hidden sugars) or are not appropriate to maintain a healthy weight.

So, if you choose to be a vegetarian or just want to be healthier by eating more fruits and vegetables it will be a matter of choosing recipes and preparations that will give you good health, avoid weight gain, and give you the satiation necessary.

Below is a balanced and healthy weekly plan to lose weight without sacrifices. To facilitate the follow up of the plan, you can find the recipes of each of the dishes in the links to my website.

Breakfast and snacks

-1 glass of skim milk.
-2 slices of whole wheat bread
-part-skim ricotta cheese, 1 tablespoon.

Entres: (choose two options)

-1 hard-boiled egg.
-1 handful of dried fruits (when included in some preparation, do not include them).
-8 olives.
-1 non-ripe banana (medium).
-10 large grapes.
-1 small portion of thin compact cheese (30 g): 2 times per week.
-1 fresh fruit.

Lunch and dinner: quantities of food per item

-Raw and/or steamed vegetables: 1 dish.
-Paw paw, sweet potato, corn, burgol wheat, quinoa or buckwheat, millet, wholemeal rice, other whole grains, legumes (lentils, chickpeas, beans, soybeans)
-1 cup gluten-free pasta, cooked al dente: 1 medium dish (already cooked).
-Miso 1 cup.
-Oil 1 teaspoon. Try not to go over. Invest in non-stick cookware to minimize oil usage.
-Avoid or decrease the salt.
-Fresh Fruit: 1 piece after each meal. 1 citrus or 1 apple
-Condiments – All the necessary condiments and spices to enhance the flavor: pepper, cayenne pepper, nutmeg, cumin, clove, basil, chopped garlic, etc.

Vegetarian Friendly

Weekly Menu

Day 1
Lunch: Risotto with mushrooms, you can add some vegetables.
Dinner: Raw salad of your choice and/or steamed, add green leaves.

Day 2
Lunch: Buckwheat paella and vegetables. Incorporate green vegetables.
Dinner: Millet with dried fruit. Salad of all vegetables you like raw and/or steamed.

Day 3
Lunch: Broccoli omelet. Salad of all raw and/or steamed vegetables. Add legumes.
Dinner: Curried vegetarian meatballs with or without cheese. Salad of all raw and/or steamed vegetables.

Day 4
Lunch: Vegetarian macaroni and bolognese. Salad of all raw and/or steamed vegetables.
Dinner: Avocado and walnuts salad. Add whole grains or sweet potato and soy.

Day 5
Lunch: Potato omelet and spinach. Salad of all raw and/or steamed vegetables.
Dinner: Salad of various vegetables preferably raw and/or steamed. 2 servings of basic pizza stuffed with vegetables, soy, corn, peas, egg, cheese, and olives.

Day 6
Lunch: Mushrooms stuffed with burgol wheat. Salad of all raw and/or steamed vegetables.
Dinner: Salad of all the vegetables you like raw and/or steamed. Add Chickpea salad.

Day 7
Lunch: Green salad. 2 spinach and ricotta empanadas.
Dinner: Pickled eggplant. Salad of all the vegetables you like raw and/or steamed with quinoa.

Vegetarian Meals

Recommendations to cover all nutritional needs

-A vegetarian diet will be healthy as long as the nutrients are planned and combined and adequately covered.

-Proteins: We cover ingesting varied foods, which provide the amino acids and nitrogen necessary to not fall into the consumption of nutritional supplements.

-Vegetarians should be advised by a nutritionist, who will have to control the amount of protein provided in food from plant foods, as their needs are greater because of consuming less digestible proteins like some cereals and legumes.

-Iron: Vegetables contain non-heme (less absorbance) iron, which is more sensitive than heme iron (from animal-derived foods) to iron inhibitors and enhancers.

-Vitamin C and other organic acids present in fruits and vegetables help to absorb iron.

-The amount of iron from the vegetables is 1.8 times less than that derived from foods rich in iron heme of animal origin.

-Some researchers argue that vitamin C helps to absorb iron as long as it includes high intake of this vitamin. The same for organic acids from fruits and vegetables. The greatest intake of vitamin C and fruits and vegetables (raw) can favor the absorption of iron.

-Other fermentation processes, to make derivatives of soy (miso and tempeh), can help the absorption of iron.

-It is clearer that when a person is accustomed to following a vegetarian diet is more adapted to low iron intake, and therefore, in the long term, there will be a growing absorption and consequently lower losses.

-For some vegetarians, depending on the food plan they follow, the iron needs will be higher or lower than for others. Hence the importance of the advice of a nutritionist.


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12 Incredible Properties And Benefits Of Avocado

Avocado Tree12 incredible properties and benefits of avocado may be a long read but we try to give you detailed reasons why this is a super fruit. Avocado is a unique type of fruit. Most fruits consist primarily of carbohydrates, while the avocado is high in healthy fats.

Numerous studies show that it is enormously beneficial to health, and here we present 12 of its main strengths.

1. It is incredibly nutritious

Avocado is the fruit of the Persea americana tree and is commercially valuable is prized for its nutritional value. Thus, it is added to a wide variety of dishes thanks to its good taste and rich texture. For example, it is the main ingredient of Mexican guacamole.

Today, avocado has become a very popular food for people looking for a healthy lifestyle. Sometimes it is labeled as a “superfood”, which is not surprising considering its health benefits.

There are many kinds of avocados, and their shape (from a pear to a round) and color (from green to black) may vary. They can also weigh from 220 grams to more than a kilo.
Listed below are just some of vitamins and minerals found in avocado.

Vitamin K
Folic acid
Vitamin C
Vitamin B5
Vitamin B6
Vitamin E
In addition, it contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, B1 (thiamine), B2 (riboflavin) and B3 (niacin), protein, carbohydrates, fiber, and healthy fats.

Avocados do not contain cholesterol or sodium and are low in saturated fats, so they are recommended by several “old-school” diet experts who still believe that these elements are harmful.

In short: The avocados are filled with healthy fats, fiber and several important nutrients.

2. Contains more potassium than bananas
Potassium is a nutrient that most people do not incorporate in sufficient form. It helps to maintain the electrical gradients in the cells and serves several important functions.

The avocado contains a lot of potassium. In a portion of 100 grams, it includes 14% of the recommended daily intake, while bananas (a typical high-potassium food) contain 10%.

Several studies show that high potassium consumption reduces blood pressure, high risk factor for heart attacks, strokes, and renal failure.

Summing up: Potassium is a very important mineral that is not consumed in sufficient amount and way ignored by most people. Avocados contain a lot of potassium, which helps maintain healthy blood pressure levels.

3. It is full of beneficial monounsaturated fatty acids for the heart

As we said, avocado is a high-fat food. In fact, 77% of their calories come from them, making it one of the most fat-containing vegetable foods.

But it’s not just any fat. For the most part, it is oleic acid, a monounsaturated fatty acid which is also the largest component in olive oil and, as it is believed, responsible for some of its beneficial effects.

Oleic acid has been associated with a reduction in inflammation and has been shown to have positive effects on the genes related to the fight against cancer.

Fats in the avocado are also very resistant to heat-induced oxidation, so avocado oil is a healthy and safe option for cooking.

In short: the avocados and their oil have a high content of monounsaturated oleic acid, a beneficial fatty acid for the heart that is believed to be one of the main reasons why olive oil is healthy.

4. It is full of fiber
Fiber is indigestible vegetable matter that can contribute to weight loss and reduce blood sugar spikes, as well as being strongly related to a lower risk of suffering several diseases.

The fiber can be soluble or insoluble. The soluble serves as food to the “good” bacteria of the intestine, and are very important for the optimal functioning of the body.

A portion of 100 grams of avocados contains 7 grams of fiber, which accounts for 27% of the recommended daily intake. 25% of that fiber is soluble, while 75% is insoluble.

In short: The avocado is high in fiber, which represents 7% of its total weight, a very high quantity compared to that of other foods. And the fiber has important benefits for weight loss and metabolic health.

5. Can reduce the level of cholesterol and triglycerides
Cholesterol, triglycerides, inflammatory markers, and blood pressure are some of the risk factors related to heart disease.

and the effects of avocado on any of these factors have been studied in eight human-controlled studies.

In these studies, people were divided into groups. One of them was instructed to consume avocados, not the other. Then the investigators measured their blood indicators.

Thus, these studies showed that the avocado can:

Significantly reduce the levels of total cholesterol
Reduce blood triglycerides by up to 20%
Reduce LDL cholesterol by up to 22%
Raises HDL (“good”) cholesterol by up to 11%
One of the studies also showed that including avocado in a low-fat vegetarian diet Improved cholesterol profiles.

Unfortunately, human studies were on a small scale (from 13 to 37 subjects) and in the short term (one to four weeks), but the results were surprising anyway.

Summarizing: Numerous studies have shown that consuming avocado can lower the risk of heart disease by reducing total cholesterol, LDL and triglycerides, and rising HDL cholesterol.

6. People who consume it tend to be healthier

A study that focused on the dietary habits and health of people consuming avocados, analyzing data from 17,567 participants in the United States, found that they were much healthier than those who did not consume them.

They had much higher nutrient intake, and were half as likely to suffer from metabolic syndrome, a major risk factor for heart disease and diabetes.

In addition, people who ate avocados regularly weighed less, had a lower body mass index and less abdominal fat. They also had more HDL (“good”) cholesterol.

However, this correlation does not imply cause, and there is no guarantee that avocados alone will make these people have better health.

Summarizing: A dietary survey found that people who ate avocados had a greater intake of nutrients and a lower risk of metabolic syndrome.

7. The fats it contains help to absorb nutrients from other vegetables
The total amount of nutrients consumed is not the only thing that matters. You also have to be able to absorb them, move them from the digestive tract to the rest of the body.

Some nutrients are fat-soluble, which means they should be combined with fats to be used. This includes vitamins A, D, E and K, as well as some antioxidants such as carotenoids.

A study shows that adding avocado or avocado oil to salads or sauces may increase the absorption of antioxidants from 2.6 to 15 times.

Thus, the avocado is not only very nutritious, but it can also dramatically elevate the nutritional value of other vegetables consumed. This is an excellent reason to always include a healthy source of fats when eating vegetables. Without it, many of your beneficial nutrients will be wasted.

Summarizing: Some studies have shown that consuming avocado or avocado oil with vegetables can dramatically elevate the absorption of antioxidants.

8. They are full of powerful antioxidants that can protect your vision
Avocado increases the absorption of antioxidants from other foods, the avocado also possesses many of them. Two are lutein and zeaxanthin, which are very important for ocular health.
These nutrients are related to a drastically lower risk of cataracts and macular degeneration, common in older people.
It is so that consuming avocados can be beneficial for the long-term health of the eyes.

In summary: The avocados have lutein and zeaxanthin, antioxidants that lower the risk of cataracts and macular degeneration.

9. Avocados can help prevent cancer
There is limited evidence that avocado may be beneficial for cancer prevention.

One study showed that it can reduce the side effects of chemotherapy in human lymphocytes. In addition, it was shown to inhibit the growth of cancerous cells in the prostate.
It should be taken into account that these studies were done in isolated cells and do not prove that the same happens in people.

Summarizing: Some isolated cell studies have shown that avocado nutrients can prevent prostate cancer and reduce the side effects of chemotherapy in some cells.

10. Avocado extract relieves arthritis symptoms
Multiple studies have shown that avocado and soybean oil extract may reduce symptoms of bone arthritis. It remains to be verified whether the avocados themselves have the same effect, not just their extract.

Summarizing: Avocado extract and soy oils significantly reduce the symptoms of bone arthritis.

11. Helps lose weight
In a study divided into two groups, one was instructed to consume a meal containing avocados, another that ate a similar meal, but without avocado. Then they were asked a series of questions related to hunger and satiety.

The people who consumed avocado felt a 23% more satisfied and had a desire 28% less to eat in the next five hours.

If this is sustained in the long term, including avocados in the diet can help to consume naturally less calories and to facilitate the task of maintaining a healthy diet.
In addition, they are high in fiber and very low in carbohydrates, two attributes that should help to promote weight loss, at least in the context of a healthy diet.

12. It is delicious and easy to incorporate into the diet

Avocados with eggs.
Avocados can be added to salads and all sorts of recipes, or simply consumed directly from their shell with a spoon. They have a rich and creamy texture that mixes very well with other ingredients.
A notable mention is guacamole, which represents the most famous use of avocado. It includes along with salt, garlic, lemon and other ingredients depending on the recipe.
Avocados sometimes take time to ripen, and should feel slightly soft to the touch when they are. Your nutrients may oxidize soon after peeling, but if lemon juice is added the process is delayed.

Now that you have a better and clearer idea about the health benefits of avocado, we look forward to seeing you incorporate this wonderful fruit in your meals.


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Losing Weight With Yoga

Losing weight with yoga is not just a trend. Once started doing yoga daily will bring with it numerous other rewards that is not just weight loss related. The practice of yoga will help improve your flexibility, agility, and mental acuity.

If you want to lose weight, yoga can be your ally. Losing weight with yoga can be achievable. There are yoga poses that will help you lose weight. When you practice this sport, you do much more than burn calories. You also improve your mental health, which will help you decrease your anxiety, and therefore you’ll eat less and better. If you combine a healthy diet with some yoga exercises, you can take care of your figure in a healthy way.

Why does yoga help you lose weight?

Asanas tone the muscles and allow your body to function better. Respiration brings oxygen to the body’s cells to make it work better. It also provides us with the physical and psychological energy needed to control the desire to eat.

Principles of the Yoga diet

There are various postures that yoga teachers recommend to those people who, in addition to harmonizing their body, mind and spirit, seek yoga to lose weight. Examples of these postures are:

Fish posture or Matsyasana

Fish posture or Matsyasana

Cobra Posture

Cobra PostureCandle Posture

Candle Posture
Warrior Stance

Warrior Stance
Sun Greeting Posture

Sun Greeting Posture

You’ll know more about these postures as you start and familiarize yourself with various yoga poses.
There seems to be many misconceptions about yoga floating around that somehow frightens people who wish to undertake this activity. One of the major misconceptions about yoga that so many people to be true is that you need to have the perfect posture you find in illustrations.
When you are a beginner you do not need to concentrate about how good your poses look. As a first-time yoga practitioner, you need to only concentrate on what you are doing and tune your mind and body together so you get comfortable in your new exercise routine. Yes, you would look silly at first. To the observer, we all do look silly stretching and bending about. Don’t worry about this. Soon, you’ll be concentrating on your exercises that you won’t have time to think about what others will think.

Yoga improves the health of those who practice it, thanks to its many benefits. Yoga brings an expansion in all fields of human existence. Daily yoga practice guarantees a firm body, a stable mind, and a benevolent spirit.

(Read: Start doing yoga at home)

Physical Benefits of Yoga

Strength: asanas tone every part of the body.
Resistance: Regular practice increases working capacity.
Flexibility: A young body is maintained and resettled through a correct stretch.
Posture: While the tone and flexibility are balanced, an upright and effortless posture is established.
Power: Improving glandular performance and deep relaxation let one cool and calm.
Health: A consistent welfare state is experienced when the mind and body are balanced.
Improvement of blood circulation.

Mental benefits of Yoga

Concentration: The penetration of yoga postures deepens and extends concentration, memory retention, and attention.
Emotional Stability: contact with the inner self gives insight into life and isolates the mind from alterations.
Peace: Tranquility of the mind, tolerance in mind, and absorption in the inner self generates a permanent state of peace and tranquility.
Self-recognition: Develops the necessary skills to understand the functioning of the mind through observing the activity of the body itself and breathing.
Integral and progressive development of mind and body: facilitating the expression of the practitioner’s potentials and strengthening self-esteem.

Spiritual Benefits of Yoga

Wisdom: A persistent practice develops knowledge that flourishes as wisdom.
Freedom: justness and wisdom lead to the experience of freedom in daily life.
Integration: The regular exploration and the connection of the mental, spiritual, physical and emotional layers lead to an integral state of harmony.
Major rest during the night.
Calm: Another way of coping with problems.

A healthy and balanced life is not all about weight loss. A healthy life is but the result of a lifetime of good decision making based on our conscious choices to WANT to live healthy.
Give yourself a chance and start practicing yoga today.


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Three Effective Fruit Smoothies Recipes For Slimming

slimming down with shakes

slimming down with shakesToday, we are sharing three effective fruit smoothie recipes for slimming. We can drink these fruit smoothies both before and after every physical exercise. The vitamins in the fruits have an antioxidant effect, so they counteract the effects of free radicals, which accelerate aging.

Do you want to lose weight the healthy way, without having to feel weak and deprived at every step and without giving up the pleasure of savoring what you eat or drink? The list of foods to help lose weight does not have to be full of food and drinks without flavor. There are many healthy options available out there that will keep you nourished without looking sick and deprived of life’s eating pleasures.

There are very rich solutions to lose weight and do it with great pleasure. Solutions that can then be assumed as pure habit and begin to be a part of your life. Within these widely accepted and practiced solutions are the slimming shakes. Fruit shakes are very popular all over the world today. They are a delight and are very refreshing as well as nutritious. The best part, fruit shakes/smoothies/juices can be consumed both before and after physical exercise.

Incorporating the fruits into our lives

Of course, you already know that fruits in their generality are rich in vitamins and minerals. Therefore, they are widely used in various products for the skin and hair. However, its truly potent effect takes place when we consume them directly, when we eat them and incorporate all their nutrients naturally into our body. This direct consumption of fruits, in their original form or in tasty milkshakes, gives you, in addition, the guarantee of truly natural components that have not been manipulated with chemicals, dyes or preservatives that, in the long run, also harm our body and our health.

It may be interesting for you to know that in the specific case of vitamins contained in fruits, they have an antioxidant effect. This means that these vitamins counteract the negative effects of so-called free radicals which are nothing more than highly reactive substances produced by our own body when we maintain inadequate feeding, we are subjected to stress or are prey to sedentariness and that accelerate the process of aging, deteriorating our cells and tissues.

Why are fruits a solution?

We must not be frightened by having within ourselves a mechanism that is harmful to our body because, as we said, there are solutions and among them is the consumption of fruits. The fruits have an important amount of potassium, magnesium, bromine, copper, zinc and calcium.

In fact, you can combine the fruits into your food recipes, especially in your drinks and natural milkshakes. This will help you balance your diet and achieve not only a good figure, but also good health.

Studies have shown that maintaining a balanced diet by eating whole grain cereals, nuts, seeds, fruits and vegetables is an ideal solution for supplying our body with the vitamins, minerals and other nutrients belonging to the antioxidant group. This type of diet also reduces the risk of heart disease and cancer. Ideal for preparing natural homemade shakes for slimming are strawberry, different types of berries, banana, pineapple, melon and lemon. Here we propose five of the best shakes to lose weight and maintain the ideal body weight.

Strawberry Milkshake Delight

Strawberry Milkshake Delight

Strawberry is a very complete fruit in terms of vitamin complex. It has a high content of vitamin C but also, the strawberry is made up of water, fiber, potassium, calcium and magnesium. This fruit also contains folic acid, vitamin C, and vitamin E. Its main consumption recommendation is based on its richness in minerals, vitamins and iron.

For its properties and its antioxidant power it is often recommended to make it a part of your diet if you want to fight wrinkles and cellulite. Its flavor is enhanced in a good milkshake. The combination of the strawberry with milk (skim, if you are trying to lose weight) is exquisite and delicious, so it will be very easy for you to motivate other family members to consume this fruit as well. After passing the fruit through the mixer and getting the milkshake, do not forget to strain it to extract the seeds and improve its texture. You can skip the straining process if you prefer more texture in your drink.


2 cups skimmed milk
1 tablespoon honey
1 cup frozen strawberries
1 teaspoon vanilla extract


Combine milk, honey, vanilla, and frozen strawberries in a blender. Blend the mixture until smooth. Pour into your favorite glass and consume.

If you want to have a thicker milkshake, use only 1 cup of skimmed milk and add additional strawberries.

Pineapple Celery Smoothie

Pineapple Celery Smoothie


400ml water
300g fresh pineapple (you can use frozen pineapples if fresh is not available)
1 stalk celery
1/2 lemon, juiced
1 tablespoon honey


Combine all ingredients in a blender. Blend until smooth. Divide the smoothie into two. Drink the first half early in the morning. Great way to perk you up and get you going. You can drink the second half for your lunch. Enjoy!

Exquisite and Easy Banana Smoothie

Exquisite and Easy Banana Smoothie

Another nutritious and commonly consumed fruit is the banana or its cousin the plantain. In some countries, it is even used as a main ingredient to specific food dishes. Banana shakes are very tasty and nutritious as well as appropriate for any time of day. Each banana contains a lot of potassium, which means it has a high energy power. When you add skim milk in combination with this fruit, you achieve a light and recommended smoothie to maintain your weight or aid you in slimming, complemented by exercises.


1 whole ripe banana, roughly chopped
1 tablespoon oat bran
1 cup low fat / skimmed milk
1 tablespoon honey / agave nectar


Combine all ingredients in your blender. Blend until smooth. If you want to have little chunks of banana in your shake, just blend until you achieve the consistency that you want. Pour into glass and consume immediately.

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The 3 Week Diet Review And My Own Testimonial


The 3 Week Diet Program – Lose 12 to 23 Pounds Guaranteed!

The 3 Week Diet Program is a science-based weight loss program that guarantees a user will lose 12-23 pounds in just 21 days. The main creator of this unique weight reduction program is Brian Flatt who is a sports nutritionist, fitness expert, and personal trainer who has worked for many years in his specialized area. He has helped countless people to lose stubborn fat and also build powerful muscles.

The 3 Week Diet is a 95-page guide that is divided into various sections such as exercise, diet, motivation, mentality, and willpower. Some of these segments include the following:

1. The introductory manual is something more than just an introduction to the diet. Instead, we analyze the science behind how we gain and lose weight, as well as what needs to be done to attack that stubborn body fat that, so far, had been so difficult to eliminate.

In addition to this, the introductory manual will discuss the specific supplements recommended for this diet to be ultra-successful. We’ll talk about the science behind supplements and how they will help you lose fat, increase your metabolism, and have much more energy as well as boost your overall good health.

2. The Diet Handbook is “The Moment of Truth”. Unlike other diet plans available out there the Diet manual provided in the 3 Week Diet Program will teach you how to calculate your lean vs body mass and your fat percentage and by doing so it will arm you with a quick slimming plan specifically designed for your body type. You’ll know exactly what to eat every day as well as how much and when to eat. This eliminates the guess work in your diet thus you can easily target your problem areas and make sure you are getting the optimal nutrition your body needs. You just have to follow the indicated plan and finally start to lose those unwanted kilos.

In addition to this, you will discover the exact foods you should eat to burn your body fat at its full potential and what foods you should avoid due to its ability to delay or even stop your body’s natural fat-burning process.

The Diet manual is frankly the most innovative and fast weight reduction method. And it doesn’t stop there. In the Diet manual, they also included the “My Plan” an extremely simple guide to keep the weight you’ve lost forever so you continue to enjoy your favorite foods. It eliminates the need for you to deprive your body of life’s small pleasures, good food. This will allow you to live a “normal” life without having to worry about your figure anymore. You will definitely love this!

3. Training manual: While the Diet manual alone will produce in you a surprising slimming result once followed and done correctly, the training manual helps you virtually duplicate your results.

This manual was designed specifically for those who do not have the time to go to the gym every day and also includes a gym session for those who do. Even if you do not like exercising, the 3 Week Diet Program has developed a “no excuses” type exercise program in its guide because they made sure that all exercise recommendations will only take 20 minutes a day. Everybody has 20 minutes a day! You need to do the exercise at least 3-4 days a week.

The simple fact is, that exercising to burn fat is not about spending hours and hours in the gym every day. This is because the fat loss depends on the intensity of your workout and not about the time you spent. Yes, it is true that you can lose weight by running an hour or more on the treadmill, but that way you will never get rid of the most stubborn and difficult body fat. If you are wondering why after months or even years of exercising there are still pockets of fat stuck in your “problem areas” then this is the answer to your question. The key to ending the “fat loss plateaus” is in short, intense body exercises that force every muscle in your body to be metabolically active.

When you perform a quality training program in conjunction with the 3 Week Diet, you will truly be amazed at how your body transforms before your very eyes. You can have the “knockout” effect for extremely fast, effective, and safe weight loss. The training manual made sure to target common problem areas like your middle section, which contains the only 2 abdominal exercises you need to have a flat, celebrity belly. Many have said that this exercise alone is worth much more than the price of the entire system!

4. Manual of attitude and motivation: Every great success begins with the decision to change the way you think. It’s your way of thinking and your inner motivation that will take you to the physical changes you want to see. This handbook will give you the techniques to focus on your goals and keep your motivation for as long as you apply the 3 Week Diet Program and beyond in your daily life.

The Manual of attitude and motivation includes thousands of tips, tricks, tools, and motivational secrets to help you obtain the desired results. At the same time, it arms you with the knowledge to make sure you will not get a millimeter away from your diet and keep all the weight lost forever!

If you are tired of being overweight. If you wish to kickstart your weight loss program and want to lose up to 23 pounds in three weeks, if you have spent hundreds or thousands of your hard-earned money on those weight loss products that promises you lots of things but don’t deliver, if you just wish to start living healthy then this is the program for you. Give your body and yourself one of the best gives you could buy today and that is the road to health and wellness starting with the 3 Week Diet program.

If you are finally ready to make that decision then kindly buy this program here on their official website, apply what you learn, and watch as you transform in just a matter of three weeks.



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Effective Diet Recipes To Lose Weight

Today we are sharing effective diet recipes to Lose weight. Before you set high expectations of shedding the pounds, keep in mind that the recipes featured here will yield the best results if you combine this diet with exercise and proper hydration.

Most people today are affected by obesity. Seeing people being so overweight now seems to be the new “normal”. Obesity is a health disorder that threatens your health and overall well-being is a serious disorder and should be addressed. Thousands of people die each day due to weight-related ailments. Combating this weight problem is not impossible and there are now so many options available to us to remove the excess weight. One of the best things we can still do though is to watch what we eat and to take care of our bodies.

Many people are still on this “journey” to finding the best diet and alternatives out there so they can lose weight. Often, it just involves them trying different fad diets, shelling money for pills and other stuff that promises them they can be skinny. Sadly, at the end of the day none of the things they invested their money on fails.

Let us abandon this mindset because it is never healthy. Keep in mind, nothing beats dedication, hard work, and proper nutrition for effective, long-lasting weight loss.
The recipes featured here will serve as your starting guide. May you find more recipes to add to your list as you continue on your weight loss journey.

Miraculous Soup

This soup is low in calories so you can eat this whenever you have those “hunger pangs”.


3 white onions
1 green bell pepper
1 red bell pepper
2 tomatoes
1 whole cabbage head
1 bunch of celery
2 carrots
750ml water
Salt and pepper to taste
(Optional) Choose from these spices as to which ones you’d want to go in with your soup: ginger, paprika, bay leaves, chili powder, curry powder, garlic salt etc.


Dice all vegetables in an even size to make sure they cook evenly.
In a soup pot, pour in 750ml water and slowly add the vegetables.
Season the soup with your chosen spices, salt and pepper according to your taste.
Let the soup boil for 10 minutes or until the soup is soft. Serve and enjoy!

Carrot and Parsley Juice

This carrot and parsley juice goes great with the Miraculous soup recipe. When taken together, they help accelerate weight loss. Carrot and parsley have fat-reducing and diuretic properties that will help you lose excess water weight and burn fat. Take one glass of this juice every day, preferably in the morning before you exercise.


2 oranges
2 carrots
1 glass of water (200 ml)
1 bunch of parsley


Wash all the carrot and parsley.
Roughly chop the parsley and set aside.
Dice the carrots and set aside.
Cut the two oranges in half and extract the juice.
In a blender, combine the carrots, parsley, orange juice, and water.
Blend until thoroughly combined. Pour in your favorite glass and enjoy!

(Check out our blender recommendations here.)



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The Venus Factor Review – Does It Work?

I’m sure you have heard about the Venus Factor Review and asked does it work. A diet plan specifically made for women sounds a bit of a stretch. Is there really a difference between male and female bodies? The human body is a wonderful thing and so much are still left to be discovered and understood. John Barban, a nutrition and fitness expert, formulated the Venus Factor based on his discovery and understanding of how different bodies work.
We women have all been there. We often wonder why it is so hard for us to lose weight, especially after we turn thirty. According to research, this complaint is actually true. Here’s why, women have more difficulty to lose weight and keep it off. The “secret” to the Venus Factory program is giving us the tips needed to control our bodies Leptin levels. Leptin is a hormone that plays a role and affects our body’s metabolism. It can effectively burn excess fat off our body. High Leptin levels can signal the body to speed up the metabolism. Thus, effectively promoting weight loss and also burn fat.

The Venus Factor Weight Loss Program was first introduced back in 2014 and you can get the official program through their official website. If you are someone who has suffered for years with obesity and weight gain and have tried other diets, pills, and tricks to get it off but still unsuccessful then you have found your answer in the Venus Factor program. It is a program that offers a 60-day refund guarantee. Do not waste your time and money on other programs. Venus Factor has been proven effective to work.

The generous 60-day money back guarantee was specifically put in there because the creator of this new program knows that with all the claims that the Venus Factor program is making people would naturally be skeptical of it and will doubt its efficacy.

In your review of various diet programs and their user ratings, no doubt you have encountered comments by other users how they weren’t satisfied with their purchase of the Venus Factor program. I personally understand that despite this being a holistic program to help you lose weight, it will not deliver the same results to ALL because we are all unique individuals.

First of all, Leptin is real. But somehow it has been erroneously referred to as the “obesity hormone” when in truth it is not. Instead, Leptin can be properly referred to as the “starvation hormone” as it is the hormone that signals the brain that you have the proper amount of energy stored in your fat cells to continue normal functions. Without this hormone, your body will tend to bulk up on fat as it is under the false assumption that you will need more.

Now, you may have high levels of leptin in your body but still that isn’t enough for you to lose weight. There are cases when the person’s brain is still not receiving the signal to stop eating because they are not getting the proper signal that the leptin level is already high. This phenomenon is called “Leptin resistance”. Your leptin level may keep increasing as you continue to gain weight but the thing is, our body does not have a ceiling for how high a level our leptin ought to be. The tips provided in the Venus Factor program addresses all these concerns and more. It helps you increase your leptin in the body and providing with diet with exercise programs for you to tackle weight loss safely and fat burn easily.

With all the advertisements you see online today, you might just think that you don’t need to do this when you can easily purchase Leptin supplements. The thing is, that may sound as the easier option to take but it is a useless endeavor. Leptin when ingested orally serves little to no effect in people as it ends up being digested and destroyed in the stomach.
The journey to weight loss starts with dedication and hard work. No safe and effective weight loss program will push you to just rely on pills to achieve your goal. Proper nutrition and exercise are still the best ways to improve your body and life.

Try the Venus Factor Program today and discovery the wonders of weight loss safely and effectively. Start your journey as early as now and begin to lose those pounds.


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The Five Sure Steps For A Healthy Life

A healthy lifestyle is not just about looking fit and maintaining weight. It should be viewed as a holistic approach that focuses on physical, mental, and emotional well-being. To be able to live a healthy life a lot of steps need to be taken.
Today, we are going to break it all down so it is easier to be able to follow and track. Following sensible, good food habits as well as doing daily physical exercise regimen will kickstart your way to a healthy lifestyle. It is a challenge to many as we are busy with our modern lifestyles often sucked by too much work. We also easily fall to the temptation of choosing unhealthy snacks to reward ourselves. And during our hours of rest and relaxation, we often just end up sitting in front of our tv or computer. It is important we recognize our daily unhealthy habits so we can stop and make a conscious decision to start leading a healthy lifestyle.

1.) Start eating healthy food
The biggest favor we can do for our body is to give it the proper fuel it needs to function properly and our body’s fuel is the food that we eat. If we continue to eat sweet, sugary, and nutrient-lacking food we are not doing ourselves any favors. A healthy balanced diet consisting of the proper food groups in the right amounts will ensure our body’s optimal function. Think of it this way, if your car is powered by Petrol you do not chug a liter of soda pop and cola in the fuel tank to make it run.

2.) Get active each day
Regular exercise is another essential thing we need to do so our body can be healthy. If we exercise regularly we keep our body active and agile. Better nutrient absorption and a slew of other health benefits can also be had by doing regular exercise. Activities that strengthen bones and build muscle is also highly recommended.

3.) Maintain a healthy peace of mind
Inner health is as important and outward health. What goes in our brains affect our bodies from the inside. A highly stressed out mind has been observed to affect physiological changes particularly our digestive functions. Don’t let depression or mental stress of any kind will or might overpower you one way or another. If you feel like you are overwhelmed, best to try and workout what is bothering you and seek professional health if you need to.

4.) Quit smoking and drinking
People have many bad habits that greatly affect their health but two frequent activities many people do the world over and can be seen being done even in public is smoking and excessively drinking alcohol. Granted these are social activities done for various reasons and in the end, it is up to the individual whether they want to do it or not, smoking and drinking are still very harmful to the body and should best be avoided if possible.


5.) Get enough sound sleep
Sleeping is a function we must not overlook. It allows our bodies to rest, our brains to process thoughts better and store memories properly, lowers stress, and lots of other things. Do not compromise on sleep. Following a steady sleep cycle allows us to be able to tackle more things in the proper mindset. Having a steady sleep cycle is essential to our body’s recuperating function. Too many people are suffering various health risks because they are not getting enough sleep.

May this guide help serve as your starting point in plotting and charting your steps to healthy living. These are easy things to read about but implementation is harder than it seems. To start living right, check out these tips on healthy eating and start changing your habits one step at a time.

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Three Easy Dinner Recipes Packed With Protein

For those people who are trying to increase more protein in their diet, these recipes will be right for you. Let us stop ordering take outs. By cooking our own dinner we not only become more aware of what we’re putting in our bodies, we are able to control our salt intake. Cooking your own dinner also helps you save money. What could more awesome than shedding the pounds while have more cash in your pocket?
Tap your inner Master Chef and head to the kitchen cooking these recipes now. Be sure to post your pictures in the blog. If you have any modifications to these dishes, be sure to let other readers know and share the goodness.

Pan Seared Salmon with Braised Broccoli

If you haven’t cooked fish at all in your life you still cannot ruin this dish if you are going to give it a try for the first time. With our step-by-step guide, you can be assured this will turn out perfect the first time.

  • 1 ¼ pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried, divided
  • 1 teaspoon salt, divided
  • 2 heads broccoli (1-1½ pounds), trimmed
  • 1 ½ tablespoons extra-virgin olive oil, divided
  • 1 small onion, diced
  • 3 tablespoons raisins
  • 2 tablespoons pine nuts
  • ½ cup water

Season salmon with half the rosemary and ½ teaspoon salt at least 20 minutes and up to 1 hour before cooking. This is very important so more flavor can penetrate into the salmon and you’ll have a much more flavorful, delicious dish.

Cut the broccoli into florets with 2-inch-long stalks. Use as much of the vegetable as you can.
To make it easier to digest, remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise. Be sure to have even sizes so florets cook more evenly.

Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent. Add raisins, pine nuts and the remaining rosemary; toss to coat with oil. Careful with tossing. If you are not confident with your tossing abilities, just use your spatula.

Cook, stirring, until the pine nuts are fragrant and beginning to brown this is usually done in three to five minutes.

Add the broccoli, season with the remaining ½ teaspoon salt and toss to combine.

Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated about eight to ten minutes.

Meanwhile, heat the remaining ½ tablespoon oil in a large nonstick skillet over medium-high heat. Using non-stick cookware is important in weight loss because it helps you cut back on oil.

Add salmon, skinned side up, and cook until golden brown about three to five minutes. Gently turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more. This ensures that your fish will cook just right. To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon.

Nutrition information
Per serving: 311 calories; 14 g fat (2 g sat); 5 g fiber; 16 g carbohydrates; 32 g protein; 144 mcg folate; 66 mg cholesterol; 6 g sugars; 0 g added sugars; 1,976 IU vitamin A; 77 mg vitamin C; 111 mg calcium; 2 mg iron; 700 mg sodium; 961 mg potassium
Nutrition Bonus: Vitamin C (128% daily value), Vitamin A (40% dv), Folate (36% dv)
Carbohydrate Servings: 1
Exchanges: 1 vegetable, 4 lean meat

Easy and Quick Chicken Tikka Masala

Stock up on your spices because we’re very confident you are going to make this dish over and over again.

  • 4 teaspoons garam masala
  • ½ teaspoon salt
  • ¼ teaspoon turmeric
  • ½ cup all-purpose flour
  • 1 pound chicken tenders
  • 4 teaspoons canola oil, divided
  • 6 cloves garlic, minced
  • 1 large sweet onion, diced
  • 4 teaspoons minced fresh ginger
  • 1 28-ounce can plum tomatoes, undrained
  • ⅓ cup whipping cream
  • ½ cup chopped fresh cilantro for garnish

Stir together garam masala, salt and turmeric in a small dish. It’s best to mix these items in a small dish separately to really integrate the different flavors.

Place flour in a shallow dish. Sprinkle chicken with ½ teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour. This will be used later for the sauce.)

Heat 2 teaspoons oil in a large skillet over medium-high heat. We opted to use canola oil so it doesn’t “burn” quickly. Cook the chicken until browned usually one to two minutes per side. Transfer to a plate.

Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger. Cook these items while stirring often, until starting to brown. Add the reserved spice mix and cook, stirring, until fragrant. Sprinkle with the reserved 1 tablespoon flour and stir until coated.

Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes. Stir in cream. Add the chicken and any accumulated juices to the pan.

Bring to a simmer and cook over medium-low heat until the chicken is cooked through, usually four to five minutes. Garnish with cilantro.

Serving size: 1½ cups
Per serving: 318 calories; 14 g fat (5 g sat); 4 g fiber; 21 g carbohydrates; 27 g protein; 56 mcg folate; 85 mg cholesterol; 6 g sugars; 0 g added sugars; 1,029 IU vitamin A; 29 mg vitamin C; 109 mg calcium; 3 mg iron; 585 mg sodium; 682 mg potassium
Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (21% dv)
Carbohydrate Servings: 1½
Exchanges: ½ starch, 1 vegetable, 3 lean meat, 2 fat

Simple Swedish Meatballs

One can never go wrong with meatballs. Don’t let the thought of preparing meatballs scare you because this is very easy, quick, and yummy.

Combine onion, bread crumbs, ¼ teaspoon salt, pepper, nutmeg and cardamom in a bowl. Add the ground turkey and pork; gently mix to combine (do not overmix). Using a scant 2 tablespoons for each, make about 20 meatballs.

Heat oil in a large non-stick skillet over medium heat. Add the meatballs and cook, turning occasionally and reducing the heat if the pan gets too hot, until almost cooked through, 10 to 12 minutes. Transfer to a plate.

Add mushrooms and flour to the pan and increase heat to medium-high. Cook, stirring occasionally, until their liquid has been released and evaporated, 8 to 10 minutes. Pour in broth to the pan and scrape any brown flour sticking to the bottom to make sauce more flavorful, add the meatballs. Bring to a simmer and cook until the meatballs are just cooked through and the sauce is thickened, about 2 minutes. Remove from the heat. Add sour cream, parsley, jam and the remaining ½ teaspoon salt to the sauce; gently stir until combined.
Make Ahead Tip: Freeze cooked meatballs in sauce airtight for up to 3 months. Defrost before reheating.

Serving size: 4 meatballs
Per serving: 255 calories; 11 g fat (4 g sat); 2 g fiber; 16 g carbohydrates; 24 g protein; 46 mcg folate; 62 mg cholesterol; 5 g sugars; 2 g added sugars; 344 IU vitamin A; 8 mg vitamin C; 43 mg calcium; 2 mg iron; 636 mg sodium; 631 mg potassium
Carbohydrate Servings: 1
Exchanges: 1 starch, 2 lean meat, 1 fat


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