Health & Fitness Blog

Health and fitness blog. Tips for how to stay active and eat healthy food. Read and learn more about symptoms, diagnosis, treatment and loss weight.


    Take Care Of Your Body. It's The Only Place You Have To Live In.


    Health Is Not Valued Until Sickness Comes.


    It All Begins With You. If You Do Not Care For Youself, You Will Not Be Strong Enough To Take Care Of Anything In Life.


    Don't Focus On How Much You Eat. Focus On What You Eat. Because Food Really Matters.

What is a Proper Diet

What is a proper diet?

Proper Diet

A healthy diet is one that helps someone maintain good health or one who promotes good health in a particular person. A diet that is healthy might typically consist of a good mix of nutrients and water. Lots of people do not recognize that water is surely an essential part of a healthy diet. A massive majority of the population drinks less water than it is meant to. It is generally accepted which a body needs about several liters or water each day to stay adequately hydrated including peak conditions.


Assuming that your own personal water intake is adequate, your following area of interest should be the nutrients that you’re consuming. A human body will be needing vitamins, protein, fats along with carbohydrates in a unique blend. Most adults these days take in an excess amount of fat in addition to carbohydrates. What is worse is consume more of the bad degree of fats and carbohydrates, hence selecting the worst likely sources of energy in their normal daily diet.

Bad Carbohydrates and Negative Fats

There are good sugars and bad carbohydrates. The same goes to fats. Bad glucose is high fructose corn syrup, refined sugars and examples of bad body fat are red meats or even fats that are high in unhealthy fat.

The reason why consumption of a negative diet is so prevalent happens because the food industry is primarily designed to suit the taste buds rather than your waist size. Often the onus is on the customer or the dieter to control their diet in such a manner they do not increase their body weight. This is however where a lot of people fail miserably. They are very much accustomed to consuming junk food as well as following a poor diet, which switching to a normal or perhaps healthy diet becomes a monumental activity for them.

Anyone can drastically improve the quality of their normal daily diet by simply following the most important factors to a healthy diet as proven below.

1. Increase drinking habits:

Try to drink at the very least 3 liters of water in a day and try to avoid various other beverages at all costs. Soda especially should be the drink that you should absolutely eliminate as soon as possible as it is packed with bad carbohydrates or clear carbohydrates that will do nothing although add to your waistline.

2. Stay away from Trans-fat:

Avoid meals that are high in trans-fat. Many red types of meat, processed foods are generally high in trans-fat. A far healthier choice would be lean meats, body fat from nuts, or different sources of unsaturated fats.

3. Limit the Intake:

Limit the intake of plain glucose and try to use substitutes including honey. Stay away from artificial sweeteners as they can act as a new diuretic. Also, limit the consumption of salt or foods which might be high in sodium. Salt and also sodium can make you feel full and feel sluggish, looking already overweight.

Though there are numerous specific diets that can be adopted, one would definitely be on a proper dieting plan if they even commonly followed the pointers presented above.



Lower Back Pain Treatments

Lower Back Pain Causes & Treatment

Lower back pain

 Do you have hip to lower back pain? Here are some very useful advice you should follow.

Some useful advice for lower back pain causes:


  • Don’t lie down for a long period.

  • Don’t sleep on the sofa or chair.
  • Don’t carry heavy objects or raise them from the ground, bending your back.

Knee Pain when Bending

Advice for Knee Pain When Bending


The knee is a hinge joint formed by two bones, the tibia and femur, which are held together by muscles, tendons, a joint capsule, and four main ligaments - the lateral collateral ligament, medial collateral ligament, posterior cruciate ligament, and anterior cruciate ligament.

* Maintain ideal body weight: Being overweight puts extra strain on your knees.


* Avoid overuse of your joint, especially in using the stairs or bicycle.


* Walking aid: Walking with a limp can put extra strain on your body. Use a cane, walking stick or walking to help you walk with less pain and without a limp.


* Move your knee often: If you have been sitting for a while, bend and straighten your knee several times before you get up. Arthritic joints feel better with gentle movements and worse if you don't move for a long period.


* Cold or Heat: Place cold or heat packs on your knees for 8-15 minutes as needed to help manage your pain. Place a thin layer of cloth between the ice or heat and your skin.


* Comfortable shoes: Good cushioning and arch support can make standing and walking more comfortable. Avoid non-supportive and high heels shoes.



Knee Pain Location Chart:


Knee Pain Exercise:

**If you feel a sharp pain STOP and follow up with your doctor**


Exercise 01:

·        Put a chair in front of you.

·        Put your leg straight above the chair.

·        Lean forward with your trunk towards your leg.

·        Do this exercise 10 times in 3 sets daily.

Exercise 02:

·        Lie down on the ground involved leg in a straight position.

·        Push down your knee towards the ground.

·        Hold this position for 10 seconds.

·        Do this exercise 5 times in 3 sets daily.

Exercise 03:

·        Lie down on your side with both legs in a straight position.

·        Raise your leg up with keeping your knee straight.

·        Do this exercise 5 to 8 times in 3 sets daily.

Exercise 04:

·        Lie down on the ground with both legs in a straight position.

·        Hold your toes toward your trunk.

·        Pull your leg up in a straight position.

·        Do this exercise 5 to 8 times in 3 sets daily.


How to Make a Mango Smoothie

How to Make a Mango Smoothie

How to Make a Mango Smoothie



The Mango Smoothie is one of the greatest, most delicious beverages ever invented.


If you’re here, you’re looking to learn more about this extraordinary smoothie. How to make various recipes for mango smoothies with strawberries, pineapple, bananas, or perhaps where to find the best smoothie blender currently available.


I first tasted a mango smoothie on my first ever visit to New York. I’ll never forget the flavor of that smoothie, it was the most delicious thing I’d ever tasted, and I still love mango smoothies just as much today.


I’m going to describe a basic mango smoothie recipe as well as the principles you can then use to create any variation on that basic recipe that will still knock your socks off.


A Basic Mango Smoothie Recipe:


Three components make up the perfectly balanced mango smoothie:


1.    Mango Frozen, Liquid, or Fresh PREFERRED.

2.    A Liquid Base (if not using Mango Juice) Almond Milk and Coconut Water are my favorites.

3.    Banana to make the smoothie thick and smooth.

4.    Chia seeds will make a mango smoothie delicious.


If you’ve never had a mango smoothie before and you are looking for the perfect introduction, try this recipe:


  •     10 Ounces of  Mango (Frozen, Liquid, or Fresh).
  •         12 Ounces of Coconut Water or Almond Milk.
  •          2 Ripe Bananas.
  •         ½ Teaspoons Chia Seeds.




Step One: Add all ingredients into a blender.

Step Two: Blend until smooth.

Step Three: Pour into your favorite glass and enjoy it!


Once you’ve mastered the basic mango smoothie form, you’re ready to start trying different additional ingredients. Here are some of my favorite add-ons to my mango smoothies:


  • Cashews.
  • Berries (strawberries, raspberries, blueberries, blackberries).
  • Vega powder.
  •  Healthy Oils like Hemp Seed Oil and Flax Oil.

Add all of those ingredients at one time, and you have one heck of a powerful nutritionally dense mango smoothie! This is how to make a mango smoothie step by step at home.


Keywords: How to make a  mango smoothie | How to make a mango smoothie at home | How to make a mango smoothie step by step


Delicious Smoothie Recipe

 Delicious Smoothie Recipe



Start your day with a mix of natural sugars, vitamins, fibers, and proteins.

Chia smoothie
Chia Seeds: 

Chia seeds will definitely ease your constipation. When chia comes into contact with water, it forms a gel. In the gut, this can help your stools moister and make them easier to pass. Chia seeds deliver a massive amount of nutrients with very few calories. This will also help you lose weight because of the high fiber and protein in it.



Blackberry, blueberry, strawberry, and raspberry are the number one choices for people with diabetes. These berries have the highest antioxidant levels of any fruit and will reduce the risk of heart disease and cancer. The important is it has a very low glycemic index because you won't get that surge of insulin and glucose spiking in your blood system. It will also give you heart health benefits such as reducing blood pressure and inflammation. These berries help your constipation and lower your bad cholesterol level.



Almond Milk

Almond Milk: 

Almond milk is high in vitamin E and vitamin D and very low in sugar and calories. It's naturally lactose-free, dairy-free, and vegan. It's a good source of calcium. It's low in phosphorus with a moderate amount of potassium. 

Almond milk will also make your berries smoothie delicious.





Dates are filled with tons of fiber and protein. It will also give you that natural sweetness. It contains many of the b vitamins as well as vitamin C. It will boost your energy.

Dates will help lower your bad cholesterol level. It will also give you that satiety feeling where it will help you stay full where you won't overeat.




How to make a healthy and delicious berries smoothie with these ingredients.



  • ½ teaspoons chia seeds.

  • 2 handfuls mixed berries consisting of strawberries, blueberries, blackberries, and raspberries preferably organic or frozen.

  • 1 cup unsweetened almond milk or any other milk.

  • Dates depend on how sweet you like a smoothie.

  • Ice if you like thicken a smoothie.




Blend all ingredients together in a high-powered blender. Drink this delicious smoothie in breakfast.  

With this berries smoothie, you can give your entire body specific nutrients that will help you maintain your energy levels and keep you up during workouts. This will also help your constipation and satisfying your body.


Best Diet and Tips for Fatty Liver

Best Diet and Tips for Fatty Liver


In this article, I'm going to share with you some great tips for your healthy liver.


Imagine if your liver is not working at its maximum capacity your Metabolism, Hormones, Digestion, and Fats are all going to somehow be thrown off, then you maybe wondering why you're having constipation, bloating, or low energy.


You're most likely not storing, absorbing, or even utilizing those nutrients from the foods that you're eating if your liver is not functioning well. Even sometimes the medications that you've taken will lead to potential liver problems.

What causes liver problems in your body:


  • Overweight is a number one reason that leads to a non-alcoholic fatty liver, this is where the fat buildup in your liver.
  • Drinking alcohol creates toxins in your liver.

  • Too much refined sugars and hidden sugars in your foods and soft drinks lead to fatty tissue build-up in your liver.

That's why we need to detoxify that internal organ called the liver.

Here are 6 simple symptoms you may be experiencing which indicates that your liver is not working efficiently:


1.    Digestive discomfort or bloating after eating.


2.    You're always struggling to try to lose weight.


3.    Feeling tired with dark circles under eyes.


4.    You're experiencing unexplained pains in your body.


5.    Difficulty concentrating or staying focused.


6.    Your mood fluctuates and you often feel irritable.


All you're going to need are several spices that are always available in our kitchen as well as one fruit. This is going to make amazing changes for the health of your body.



Nutmeg is a powerful spice that protects your liver from damage. It also helps break down fatty acids to healthier levels for your liver. Nutmeg will also give you pain relief from any type of inflammatory problems you have within your body. It helps treat insomnia and has antibacterial benefits.




Cinnamon helps make your body more sensitive to insulin where your body will not need as much this will help repair the fatty liver and encourage weight loss from the torso.




Turmeric has high antioxidant and anti-inflammatory properties. This spice is rich in the antioxidant curcumin, which is so good for your liver, this can actually help improve fat burning. Curcumin itself is the most active ingredient. It has strong Antioxidant, Antibacterial, Anti-inflammatory, and Anti-fungal properties. The antioxidant effects of turmeric appear to be so powerful, it may stop your liver from being damaged by toxins.



Black pepper

Black pepper can possess Antimicrobial, Anti-inflammatory, Anti-rheumatic, and Lipid-lowering qualities as they protect your liver as well as your kidney and gut.



Cayenne pepper

Cayenne pepper has healing medicinal properties. It helps you eat less and feel fuller for longer and It also helps boost your metabolism.




Honey has been known to have antibacterial and antioxidant properties. It also has several benefits to help the liver. Honey may benefit the liver in a way that may improve blood sugar control.




Lemon boosts your liver's cleansing ability. The citric acid helps produce those detoxifying enzymes that flush out pollutants from your liver. It increases your metabolism that helps burn fat and improve your health. Lemons can help lower blood sugar and cholesterol levels.



You'll need:


  • A dash of fresh cracked black pepper powder.

  • A dash of cayenne pepper powder.

  • Honey or natural sweetener.

  • ¼ teaspoon of Nutmeg powder.

  • ½ teaspoon of cinnamon powder.

  • ½ teaspoon of ginger powder.

  • ½ teaspoon of turmeric powder.

  • 1 tablespoon of lemon juice


Mix your ingredients all together in hot water and drink it daily, preferably on an empty stomach and you will see big changes within the first week.

Keywords: Fatty Liver | Nutmeg | Cinnamon | Turmeric | Black pepper | Cayenne pepper | Honey | Lemon 


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What is a Proper Diet

What is a proper diet? A healthy diet is one that helps someone maintain good health or one who promotes good health in a particular perso...