Eating healthily is a cornerstone of maintaining a balanced lifestyle. However, in the throes of our fast-paced lives, finding the time and energy to prepare nourishing meals every day can feel like a daunting task. That’s where the art and science of meal prepping come into play. By dedicating a few hours each week to prepare your meals, you can ensure you have quick, nutritious options ready to go, saving you time, reducing stress, and keeping you on track with your health goals.

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The key to successful meal prepping is variety – because nobody wants to eat the same grilled chicken salad every day, right? So, let’s dive into some creative, delicious, and healthy meal prep ideas that will keep you looking forward to your next meal.

Healthy Meal Prep Ideas

  1. Quinoa Salad Jars: Layer cooked quinoa, a variety of colourful chopped veggies, lean protein such as grilled chicken or chickpeas, and a tangy vinaigrette in mason jars for a quick, balanced meal.

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  2. Veggie-Packed Chili: Prepare a large pot of chili loaded with beans, lean ground turkey, and plenty of vegetables. Portion into containers for a hearty, protein-packed lunch or dinner.
  3. Greek Yogurt Parfaits: In jars, layer Greek yogurt, a mix of your favorite fruits, and a sprinkle of granola or nuts. Store in the fridge for an easy, protein-rich breakfast or snack.
  4. Roasted Veggie and Hummus Wraps: Roast a mix of vegetables like bell peppers, zucchini, and eggplant. Once cooled, spread hummus on whole grain wraps, top with the veggies, and roll up. Slice into bite-sized pieces for a satisfying, veggie-packed lunch.
  5. Shrimp and Broccoli Stir Fry: Quick to cook and high in protein, shrimp is a great choice for meal prep. Stir fry with broccoli and a savory sauce, then pair with brown rice for a balanced meal.
  6. Overnight Oats: Mix oats with milk (dairy or plant-based), chia seeds, and a sweetener like honey or maple syrup. In the morning, top with fruits and nuts for an easy, nutrient-dense breakfast.
  7. Chicken, Sweet Potato, and Green Beans: Bake chicken breasts, sweet potatoes, and green beans together on a sheet pan for a simple, balanced meal that’s easy to portion out for the week.

FAQs about Healthy Meal Prep

  1. How do I start meal prepping for a healthy lifestyle?
    Start by planning your meals for the week, including breakfast, lunch, dinner, and snacks. Make a shopping list based on your plan, purchase your ingredients, then dedicate a few hours to cooking and portioning out your meals.
  2. How long will meal prepped food stay fresh?
    Most meal prepped food will stay fresh in the fridge for about 3-5 days. If you’re preparing meals for the whole week, consider freezing the meals intended for later in the week and thawing them as needed.
  3. Can I meal prep salads?
    Yes, you can meal prep salads. The trick is to store dressing separately or place it at the bottom of your container and layer sturdier ingredients on top to prevent wilting.
  4. What are the best containers for meal prep?
    Glass containers with airtight lids are ideal as they are safe for the microwave and dishwasher, and don’t retain stains or smells. However, BPA-free plastic containers can also work well.

Meal prepping is an effective strategy to maintain a healthy diet, especially for those with a busy schedule. With a little planning and a few hours of cooking, you can enjoy nutritious meals all week long. So, why not give these meal prep ideas a try and add a dose of convenience to your healthy lifestyle?

In today’s fast-paced, digitally-driven world, maintaining a healthy lifestyle can sometimes feel like a high-wire act. As we juggle work commitments, family responsibilities, and personal interests, it can be challenging to stay on track with our health and wellness goals. But what if technology, the very thing we often blame for our hectic schedules and stress, could be the key to a healthier, more balanced life? Enter the world of health and wellness apps.

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Health and wellness apps are your handy, pocket-sized companions that can guide, motivate, and keep you accountable on your journey to better health. Whether it’s designing nutritious meal plans, keeping up with workout routines, managing stress, or tracking sleep, there’s an app for practically every aspect of a healthy lifestyle. Let’s explore some of the best apps that can empower you to take control of your health.

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Best Apps for a Healthy Lifestyle

  1. MyFitnessPal: This versatile app is not just a calorie counter. It’s your comprehensive fitness diary, helping you log your food intake, track physical activity, and even connect with a community of health enthusiasts.
  2. Headspace: A leading app in mindfulness and meditation, Headspace can be a valuable tool for managing stress and enhancing mental well-being.
  3. Sleep Cycle: Struggling with sleep? Sleep Cycle tracks your sleep patterns and offers insights to help you achieve a more restful night’s sleep.
  4. Noom: More than a diet app, Noom uses cognitive-behavioral approaches to help you develop healthier eating habits and make long-lasting lifestyle changes.
  5. Nike Training Club: Offering workouts spanning from yoga to strength training, this app can be your virtual personal trainer, adapting to your schedule and fitness level.
  6. Plant Nanny: A fun way to remember to stay hydrated, Plant Nanny turns drinking water into a game – you must drink water to keep your virtual plant healthy and thriving.
  7. Calm: This app offers guided meditations, sleep stories, breathing programs, stretching exercises, and relaxing music, making it a comprehensive wellness app.

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Frequently Asked Questions (FAQs) about Health and Wellness Apps:

  1. Can health and wellness apps help me lose weight?
    Yes, many health and wellness apps offer features such as meal tracking, workout plans, and calorie counting, which can be beneficial in a weight loss journey when used alongside a balanced diet and regular physical activity.
  2. How do health and wellness apps track sleep?
    Some apps use movement and sound data from your phone’s accelerometer and microphone to monitor your sleep patterns, while others may integrate with wearable technology for more accurate tracking.
  3. Can meditation apps help reduce stress?
    Yes, meditation apps like Headspace and Calm provide guided meditation and mindfulness techniques that have been scientifically proven to reduce stress and anxiety when practiced regularly.
  4. Are health and wellness apps expensive?
    While some apps offer premium features at a cost, many provide basic tools and resources for free. Depending on your needs, you can find plenty of affordable or even free options that can help support your healthy lifestyle.

Incorporating health and wellness apps into your lifestyle is about making the most of modern technology to support your health journey. Remember, though, that these apps are tools to aid you, and success ultimately lies in your commitment to a balanced diet, regular physical activity, and a positive mindset. So why not download one of these apps and give your healthy lifestyle a tech-enabled boost?



Have you ever stood in front of your mirror, discontented with your reflection, feeling a nagging sense of frustration? You’re far from alone. In fact, millions of people worldwide grapple with the issue of weight loss, constantly battling their scales, their diets, and more critically, their self-image. Despite a multitude of diets, exercise routines, and weight-loss supplements available, shedding those stubborn pounds often feels like an uphill battle.

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The frustration intensifies when you pour your heart into strenuous workouts and restrictive diets, only to find the scale refusing to budge. Or worse, you experience initial success, but the weight piles back on, sometimes even more than you had initially lost. It’s disheartening, demotivating, and quite frankly, exhausting. The impact of this struggle goes beyond the physical aspect, often leading to emotional turmoil, stress, and decreased self-esteem.

But imagine a different scenario – one where you are in control. A situation where you understand your body, your needs, and you’ve equipped yourself with practical, scientifically-backed strategies to achieve your weight loss goals. It’s possible, and we’re here to help you unlock this potential. Here are essential tips to aid your weight loss journey and help you attain that healthy, confident, and energetic version of yourself you desire.

Tips for Effective Weight Loss

  1. Balance Your Diet: It’s not about depriving yourself of food; it’s about finding the right balance. Ensure your diet includes a variety of foods, with a focus on fruits, vegetables, lean proteins, and whole grains.

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  2. Mindful Eating: Pay attention to your body’s hunger and fullness signals. Eat slowly, savor your food, and avoid distractions during mealtime.
  3. Regular Physical Activity: Integrate exercise into your daily routine. It doesn’t have to be intense; even simple activities like walking or gardening can make a significant difference.

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  4. Drink Plenty of Water: Hydrate often, not just when you’re thirsty. Water is key to boosting your metabolism and promoting satiety.
  5. Get Enough Sleep: Sleep is an often-overlooked aspect of weight loss. A good night’s sleep can help regulate hormones related to hunger and appetite.
  6. Control Emotional Eating: Identify triggers that lead to overeating. It could be stress, sadness, or even boredom. Find healthy ways to cope with these emotions.
  7. Set Realistic Goals: Rather than aiming for ‘quick fixes’, focus on gradual changes that can be maintained over the long term.

FAQs about Weight Loss

  1. Is it better to diet or exercise for weight loss? While both diet and exercise contribute to weight loss, diet often has a more significant impact. However, it’s best to balance both for optimal health and sustainability.
  2. How much water should I drink for weight loss? Although individual needs vary, a general guideline is to aim for 8-10 glasses of water per day. It’s important to drink more if you’re physically active.
  3. Does sleeping help lose weight? Yes, adequate sleep is crucial for weight loss. Lack of sleep can disrupt hormones that regulate hunger and appetite, leading to overeating.
  4. Why am I losing weight so slowly? Many factors can slow weight loss, including age, metabolic rate, and certain medical conditions. It’s important to set realistic expectations and understand that healthy weight loss is typically gradual.
  5. How can I control emotional eating? Strategies include practicing mindfulness, engaging in regular physical activity, maintaining a regular eating schedule, and seeking professional help if needed.
  6. Why do I regain weight after losing it? This typically occurs when people revert to their old eating and physical activity habits after losing weight. Sustainable weight loss requires long-term changes to lifestyle and eating habits.

It’s time to put an end to the cycle of frustration. Embrace these practical tips, adopt a balanced perspective on weight loss, and embark on your journey to a healthier you with renewed optimism and confidence. You’ve got this!

Don’t you just despise the phrase, “lose weight?” It’s like telling someone to move a mountain! The connotations are typically filled with grueling workouts, tasteless salads, and unsolicited advice about diets from people who love kale a little too much. Weight loss is often portrayed as this intimidating, joyless task you have to grapple with. But what if we told you it doesn’t have to be that way?

Most of us have been there, standing in front of the mirror, wincing at the reflection. The scales tip just a bit too far, the jeans squeeze just a bit too tight. It’s a situation all too common, resulting in fad diets, starvation tactics, and a merry-go-round of disappointment. These ‘solutions’ can be so demoralizing that the pounds just keep piling back on, the negative self-image intensifies and weight loss becomes this scary, unbeatable monster.

Fret not, dear reader, for weight loss is about to get a fun makeover! Let’s peel away the grim facade and reveal the light-hearted, enjoyable side of shedding pounds. Say goodbye to daunting workout regimens and hello to joy-filled physical activities. Swap out the boring lettuce for delicious, colorful meals. Trust us; weight loss can be a journey sprinkled with laughter, self-discovery, and yes, even some decadent dark chocolate. Let’s dive in, shall we?

Spicing Up Your Workout Regime

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Fun and exercise might seem like strange bedfellows, but they’re really the best of pals. It’s all about finding the right activity that doesn’t feel like a chore. Here are a few exciting options:

  • Dance Workouts: Zumba, hip-hop, ballet fitness, or even belly dancing can help you shed calories while busting a move.
  • Geocaching: Turn exercise into a treasure hunt! Geocaching is a worldwide game of hiding and seeking treasure. You’ll walk miles without even realizing it.
  • Interactive Video Games: Many video games now combine gaming with fitness. Who said burning calories can’t be thrilling?
  • Sports: Soccer, basketball, or even a lively game of tag can turn your weight loss journey into a competitive, fun-filled endeavor.

The Delicious Side of Dieting

Think losing weight means bland salads and starvation? Think again! Here’s how you can make healthy eating fun and satisfying:

  • Rainbow Salads: Add pops of color to your salad with bell peppers, sweetcorn, beetroot, and more. Who said healthy food can’t be a feast for the eyes?
  • DIY Smoothies: Experiment with different combinations of fruits, yogurt, and healthy add-ons like flaxseeds or chia seeds. A nutrient-packed, delicious treat awaits.
  • Themed Meals: Mexican Monday, Thai Tuesday, Whole-foods Wednesday. Give each day a fun theme and experiment with healthy recipes from around the world.
  • Cooking Challenges: Compete with your friends on who can make the healthiest, tastiest meal. A fun social activity that takes the monotony out of dieting.

FAQs: Unraveling The Fun Side of Weight Loss

As we wind down, let’s tackle some of the frequently asked questions related to weight loss:

1. Can I really lose weight while having fun? Absolutely! With a positive mindset and a personalized approach, your weight loss journey can be enjoyable. It’s all about incorporating activities and foods you love.

2. Do I have to give up all my favorite foods to lose weight? Not at all. It’s about moderation, not deprivation. You can still enjoy your favorite treats, just in smaller portions or healthier versions.

3. Does exercise have to be intense to be effective? Nope. Consistency is key in weight loss. Regular light or moderate exercise can be just as effective, and more sustainable than intense, sporadic workouts.

4. Can I lose weight without going to the gym? Yes. There are many ways to stay active outside the gym, like dancing, sports, or even brisk walking.

5. What’s the most fun way to lose weight? That’s subjective. It could be anything from cycling to salsa dancing, as long as it gets you moving and you enjoy it.

6. Is it possible to make healthy food tasty? Absolutely! Spices, herbs, and natural flavorings like lemon and garlic can make healthy food delicious.

So there you have it! Weight loss need not be a dreary chore. With the right mindset and some creativity, it can be a journey filled with joy, laughter, and fulfillment. So, go on, embrace the fun side of weight loss, and let those pounds shed away with a smile. You’ve got this!

Ever been baffled by the bewildering array of supplements lining the shelves of your local health store? From pre-workout powders that promise to boost your energy, to post-workout shakes aimed at optimizing your recovery, the world of fitness supplements can be a confusing one. But don’t break a sweat, we’re here to demystify the supplement game for you.

What are Fitness Supplements and Why Do You Need Them?

Let’s kick things off with a quick definition. Fitness supplements are products designed to augment your daily intake of nutrients, typically used to enhance athletic performance, increase strength, and improve recovery. They can offer a convenient way to get the essential nutrients your body needs, especially when your dietary intake falls short. However, it’s crucial to remember that supplements are not a replacement for a balanced diet.

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In the world of fitness, certain supplements have earned their place in the spotlight. They’ve been shown to aid in muscle growth, enhance workout performance, or speed up recovery times. But just like superhero movies, not all supplements are created equal. So, let’s jump into the main players and find out which ones are worth your time (and money).

Protein Powder: The Muscle-Builder

If there’s one supplement that’s ubiquitous in fitness circles, it’s protein powder. From whey to soy to pea, protein powders can help supplement your dietary protein intake, crucial for muscle repair and growth. They are particularly useful for people who struggle to meet their protein needs through food alone, like vegans or those with a high protein requirement.

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The general consensus among scientists is that protein supplements can help muscle recovery after a workout, especially when consumed within a 30-minute window post-exercise. However, it’s worth noting that the exact amount of protein needed can vary depending on factors such as your body weight, age, and training intensity.

Creatine: The Power-Booster

Creatine is a natural substance that your body uses to produce energy during heavy lifting or high-intensity exercise. Numerous studies have shown that creatine supplementation can improve strength, power output, and muscle size, making it a popular choice among weightlifters and bodybuilders.

Despite some myths, creatine is safe and one of the most thoroughly researched supplements on the market. So if you’re looking to add some extra power to your workouts, creatine might just be your new best friend.

Branched-Chain Amino Acids (BCAAs): The Recovery Aid

BCAAs (leucine, isoleucine, and valine) are essential amino acids that your body can’t produce on its own. They play a crucial role in muscle recovery and can reduce muscle soreness after a workout. While you can get BCAAs from high-protein foods, a BCAA supplement can provide a convenient way to boost your intake, especially during or after a workout.

Caffeine: The Performance Enhancer

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Now, this one might surprise you. Caffeine, your morning wake-up call, is also a potent performance enhancer. It can boost your endurance, increase strength, and even reduce your perception of effort, making your workout feel easier. However, it’s a powerful stimulant, so you should use it wisely.

The Bottom Line: Do You Really Need Supplements?

The world of supplements can feel overwhelming, and it’s easy to think that you need a cabinet full of products to reach your fitness goals. But the truth is, most of us can get all the nutrients we need from a balanced, varied diet.

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Supplements should be seen as the icing on the cake, not the cake itself. They can help fill nutritional gaps and boost performance, but they can’t replace a healthy diet, adequate hydration, and good sleep.

In short, a well-chosen supplement can give you a helping hand, but it won’t do the work for you. Always remember, supplements are a tool, not a magic bullet.

As always, consult with a healthcare provider or a certified nutritionist before starting any supplement regimen, especially if you have any health conditions. Stay fit, stay safe, and keep laughing!

Here’s to making sense of supplements and shaking up your fitness journey! Keep moving, and most importantly, keep enjoying the process. Catch you on the flip side, fitness fam!

Greetings, sweat-slaying superheroes!

So, you’ve mastered the perfect squat, you’ve nailed your nutrition, and you’re even starting to enjoy those early morning runs. But, have you ever considered the role of your mind in all of this? Enter mindfulness, the secret sauce to supercharge your fitness journey.

Mindfulness and Exercise: Boosting Your Workout with Meditation

In the words of some ancient zen master, “The body benefits from movement, and the mind benefits from stillness.” Let’s be honest, that old guy was onto something. Mindfulness is all about focusing on the present moment without judgment. It’s about feeling that bead of sweat rolling down your temple or listening to the rhythmic beat of your heart during an intense workout. And surprise, surprise, it can help you get more out of your workouts.

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When you’re mindful, you’re able to concentrate on your form, feel each movement, and listen to your body’s signals. This leads to more effective workouts and less chance of injury. Plus, mindfulness can even help you enjoy workouts more. Yes, you heard right! That grueling HIIT session can become a moment of zen with a little help from our friend, mindfulness.

The Psychological Benefits of Regular Exercise

Now, we all know that exercise can chisel your body into a lean, mean, fitness machine. But did you know it can also sculpt your mind? Regular exercise has a buffet of mental health benefits. It can combat depression, reduce anxiety, and improve mood – and you don’t even need to break a sweat for most of these benefits.

Just like a regular dose of meditation, exercise can help you focus, feel better, and even sleep more soundly. Think of it as the kale smoothie for your mental health – a little bit each day can make a big difference.

Exercise also releases endorphins – those magical chemicals in your brain that act as natural painkillers and mood elevators. These ‘feel-good’ neurotransmitters are why you might experience a rush of euphoria after a tough workout – often known as the ‘runner’s high’. So if you’re looking to boost your mood, it might be time to lace up those running shoes or unroll that yoga mat!

5 Mindful Techniques to Keep Your Motivation High

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Okay, so you’re sold on the idea of mindfulness. But how exactly do you integrate it into your fitness journey? Here are some top tips:

1. Body Scan: This is a simple mindfulness technique that involves paying attention to different parts of your body. Start from your toes and work your way up to the crown of your head. It’s a great way to check in with your body and see how it’s feeling before, during, or after a workout.

2. Breath Focus: During your workout, try to focus on your breathing. Pay attention to each inhale and exhale, and try to make your breaths as deep and controlled as possible. This can not only improve your performance but also help create a sense of calm and focus.

3. Non-judgmental Observation: This is all about accepting your performance without judgment. Some days, you’ll crush your workout. Other days, you’ll struggle to finish. And that’s okay. Remind yourself that each workout is a new experience and not a measure of your worth or ability.

4. Mindful Eating: Believe it or not, mindfulness can even help you with your diet. By eating slowly and really focusing on the taste, texture, and smell of your food, you can enjoy your meals more and feel more satisfied.

5. Gratitude: Take a few moments after each workout to reflect on what you’re grateful for. It could be your health, your determination, or even your fancy new running shoes. By focusing on the positives, you can boost your mood and motivation.

Embracing mindfulness might just be the next step in your fitness journey. By focusing on the now, you can boost your workouts, improve your mental health, and even keep your motivation high. So, next time you’re powering through a tough workout, remember to take a deep breath and stay in the moment. Your mind (and your body) will thank you.

Remember, whether it’s a high-intensity boxing class or a gentle yoga flow, each workout is a chance to check in with yourself, both physically and mentally. So, here’s to the power of now, fitness fam!

Keep moving, keep laughing, and most importantly, keep being mindful. See you in the next session, mindful warriors!

Losing weight is a goal that thousands endeavor to achieve. Some go on boundaries and challenge their limits to get to that goal of losing unwanted fats or gains. There are instances wherein the want to lose weight is driven by the desire to achieve model-like bodies and be able to confidently post a picture worth hundreds of likes. However, when losing weight, one’s sole reason must be to live a healthy lifestyle and improve their well-being.

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Here are 8 effective tips to help you lose weight and achieve a healthy lifestyle:

1. Drink plenty of water. Drinking soft drinks and other drinks that are high in sugar means you are taking in high amounts of calories which causes you to gain weight. This is why it’s important to always check the nutrition labels of these products so you can make healthier choices. Drinking plenty of water every day does not only keep you hydrated and refreshed, it also plays an important role in making you healthy and actually aids with weight loss. Water is also cheap and can quench your thirst any time, it doesn’t have any calories and no sugars too.

2. Use smaller plates. It has been shown that using smaller plates can help some people eat smaller portions and fewer calories. Using small plates and bowls can cause a person to get used to eating less without going hungry. Chewing your food slower and eating slowly also helps because it takes about 20 minutes for the stomach to tell the brain that it’s full. However, this strategy doesn’t always work with everyone, it is still up to the person to see if it is effective for them or not.

3. Control your calorie intake. Setting a goal for yourself means that you are willing to try techniques and follow restrictions that you know will help you reach your goal. When one is trying to lose weight, self-discipline is crucial. Controlling the amount of calories you intake every day helps to keep things straight and for you to not lose your path and focus towards your goals. However, make sure that the amount of calories you are making yourself take is still a healthy number.

4. Eat healthy and nutritious foods. Eating vegetables and fruits have properties and nutritious effects that makes them effective when it comes to weight loss. Vegetables and fruits contain few calories but a lot of fiber which also helps, especially viscous fiber. The water and fiber found in fruits and vegetables adds to the amount of food on your plate, which leads you to eat the same amount of food in your plate but without actually consuming a large amount of calories. In addition, they are low in fat and calories and are naturally filling.

5. Plan your meals. Having meal plans serve as an outline. Creating your own meal plans help you save time, planning your meals ahead of time helps you to keep organized and you won’t spend a lot of time deciding what to eat or buy. It also helps with portion control since you’ll be able to manage the size of your portions. Meal plans also reduces the amount of food waste, saves money, and helps to avoid unhealthy options.

6. Engage in physical activities. Physical activities helps you manage your weight better. It improves your well-being, making you feel better, energizes you, produces a better mood, makes you more relaxed and helps you sleep better. Regular physical activities also reduces your risks of a heart attack. Not only does it help manage your weight, it also keeps your body in great condition.

7. Share your goals. Having supportive people around you to share your progress with can be extremely motivating. You can also talk to people who share the same goals as you, invite them to exercise together, create meal plans together, and talk about your common interests. Having a companion to witness your progress and being a person who witnesses their progress is inspiring and encouraging.

8. Remain optimistic. Achieving your goals take time. You must go through the process, but do not give up. You might need to adjust a lot of things and eliminate unhealthy habits but in the end, it all leads up to you achieving your goals. You must remain optimistic and your endeavors will surely pay off.

Society might sometimes pressure us into achieving the body that seems “ideal” for many. However, you shouldn’t focus on pleasing other’s eyes, you must yearn to improve your health and live a healthy lifestyle for your own sake.

Waking up can be the hardest thing to do, especially when gravity is marvelously doing its job in keeping you glued to the comfort of your bed; the urge to go back to sleep is incredibly intense. For some, mornings are the messiest part of the day; snoozing the alarm two to three times before finally getting up, bolting into the bathroom, checking social media, and rushing around to be in time for work or class.

Although most are used to the same old frustrating process, living every day the same way may grow boring and result in losing motivation. Others may feel like they are merely existing and not finding the sense of liveliness in their day. It is why morning routines are vital as they positively influence the tone of the day. Also, certain morning rituals help with our peace of mind and our emotional and physical well-being.

As we all have different personalities and preferences, not every morning routine blogs and articles you see on the internet may suit you. Some prefer taking a long jog early in the morning while others do yoga or dive into a nice cup of coffee or tea, and others who don’t have the time hurry their way into class or work. However, just because you don’t suppose all the healthy morning routine posts to suit you doesn’t mean you can’t try them out. It may be difficult to stray away from the habits that one has been used to; however, you must keep in mind that change is not easy because it requires determination and willpower.

What are the most important things one should consider when crafting a morning routine?
When crafting a morning routine, you must consider doing things that include physical movements like small exercises, anything really, as long as your body is on the move. Integrating these habits makes you energized and fully awakens your body. Establishing practices that are emotionally, mentally, and spiritually nourishing are exceedingly essential as well.

6 Great Morning Routine Tips

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1. Start Strong and Optimistic. Research shows that promoting optimism in a healthy lifestyle greatly influences one’s mental and physical well-being. Hence, beginning your day with a positive attitude sets the tone for the next hours ahead and tremendously helps attract good energy. It is good to take notice of the negatives that may happen throughout the day, but one should look on the bright side of things. Stop being pessimistic. Face the day with a smile and trust in yourself.


2. Stretch. Our muscles tend to tighten up when we lay in the same position all night while our heart rate slows down and blood flow decreases. Stretching in the morning helps in increasing blood flow and relieving any tension or pain from the night before. It can also serve as a stress reliever if you focus on stretching and relaxing your body instead of worrying about the day ahead.


3. Meditate. Reducing stress and lessening anxiety are just two reasons why people meditate. Meditating also helps one to reflect on themselves, focusing on self-improvement and perceiving life positively. When you do this early in the morning, you can be mentally and emotionally ready to face the day as you are one with your thoughts and have a sense of unison with your mind and emotions.


4. Hydrate. It has been said before and will be again: stay hydrated. Drinking enough water every day is crucial because it delivers nutrients to the cells, regulates body temperature, and improves sleep and mood. Drinking water after waking up is essential since you spent seven or eight hours without hydrating. It refreshes and rehydrates your body; what better way to start your day than that?

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5. Make a To-Do List. Most of us certainly have a ton of work laying on the table or assignments and projects nearly due that are waiting to get done; making a list of the things you need to accomplish within the day is one way to keep yourself composed and organized. Plus, checking or crossing off whatever’s written on the list gives a sense of satisfaction and self-pride that boosts happiness.

6. Read or Write. Our minds are well-rested and fresh in the morning, which means it is in its best condition to read. By reading in the morning, we start the day on a pleasant note. We encounter meaningful insights that will keep us motivated and fueled. Writing your feelings or any thoughts that may cross your mind is also a great way to pour your emotions into the pages and be creative.

Picture this: January 1st, you wake up to the vibrant rays of sunlight seeping through your curtain’s fabrics, you open your phone and your feed is bombarded by photographs of aesthetically appetizing vegetable salads, mirror selfies of people in workout outfits followed by a “stolen” photo of a friend in the middle of a home-based workout session; all posted with a caption that reads “New Year, New Me!”

Laughing was your immediate reaction, in thought that this isn’t the first time you’ve ever witnessed them go all out with their new and fresh fitness regimes and diet. Unmistakably, after a month or so, the healthy lifestyle posts slowly disappeared from your daily encounters in social media and now only remain deep in the accounts of those who had posted them; like a momentary wave that will most likely return next year.

New Year’s Resolutions are commonly unsuccessful. People start with such great spirits to change a certain behaviour, persevere to pursue life-changing habits, and stir their life into a direction that deems better for them. However, along the way, it turns out their brain and body can’t handle abrupt changes and so they let go of the momentum and return to the habits they severely wanted to alter.

Research shows that only 8% are successful in attaining their goals and 80% break their resolutions by the first week of February. Even with these amiable desires and bright perspectives, why do you suppose New Year’s resolutions don’t eventually turn out as effective and successful as one wished it to be?

Reasons Why Most New Year Resolutions Fail:

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One, the absence of patience. Typical resolutions flow around wellness: going to gyms, home workouts, and dieting. However, they often want the result to be evident even though it has only been a couple of weeks. The majority of people with fitness resolutions desire the outcome of their three weeks’ worth of exercise to equal those who have been working out for years. Upon them not seeing the immediate improvement they want prompts a decrease in motivation which, in many situations, brings about them giving up.

Second, a lack of self-belief. Since New Year’s resolutions have become a traditional thing for a lot of individuals, the cycle of having done it before and failing most likely repeats every year. The process reiterates itself, leading to disappointment, making them feel horrible with their sense of inconsistency, and losing faith and belief in themselves. They may feel as though they will manage to attain their goal but self-doubt often surfaces and again damages the trust they have been trying to rebuild in themselves.

Third, always what, never why. In regards to fitness resolutions, people tend to always focus on what they want and blurring all else.
“What are your New Year’s resolutions?” is seldom the question, but why? Why do you aim to lose weight? Change your attitude? Undergo the sore of working out?

With those said, here are some tips to keep your New Year resolutions:

2021 resolutions

1. Start small. Although having grand goals are in our nature, they are most likely to set you up to fail. It is best to start small, though the progress will not be evident sooner, the hard work will be worth it once you attain it.
2. Challenge yourself. Even with a small goal, invent various challenges for yourself. For instance, challenge yourself to be consistent in going to the gym 2-3 days a week and no matter what may happen, don’t let yourself bail from going or make up for the day lost, or challenge yourself to avoid procrastination.
3. Remain optimistic. Hard days and negative thoughts are around the corner. They may show up anytime and affect your state of mind. When this happens, think about your progress and about how great you have been feeling. Hold on to those optimistic feelings and move forward.
4. Trust in the process. There will be days when you look at yourself in the mirror and your reflection looks the same. Trust me, your progress may not be entirely visible to you yet it is to others. Don’t lose hope and continue, not only for the sake of losing weight or gaining muscles but also for your health.
5. Trust in yourself. When you have failed numerous times in the past, self-trust is damaged. But once you start sticking to your routines, succeeding challenges, and start seeing progress, you will eventually learn to rebuild your trust and faith in yourself. Believe that you can–you will–make it.

Resolutions aren’t only applicable for New Year; you can start to change your life whenever you want. Follow the steps, trust in yourself and in the process.

Bananas and Its Effect On Your Health

Bananas are all around us; It is the crowd favorite everywhere in the world. In continents like Asia (there are just too many bananas), America, Europe, even Australia, bananas are very well-liked and favored. A banana is an elongated fruit that varies in color (it ranges from green to yellow, some are red) and tastes to those who don’t know. They come from a family of Musa plants, which are natives of Southeast Asia and grown in many of the warmer areas in the world (Arnarson, 2019). It is rich in numerous vitamins and minerals that immune us from harmful diseases and keep us hydrated. There are many kinds of research out there that proves banana’s effectiveness to ward off or to help us fight some deficiencies.

Listed below are the Vitamins and Minerals present in a piece of banana:

Carbohydrates and Sugars

Banana is an excellent source of Carbohydrates. Unripe bananas have more starch (since it is its main component), it makes up 80% of its weight. The starch is considered the source of carbohydrates in unripe ones and sugars (starch is converted to sugar when it is ripening) for the sweet and ripe bananas.

The most common type of sugars found in a single banana piece is sucrose, fructose, and glucose.

Banana has a low Glycemic Index (GI) of 42-48, depending on the fruit’s ripeness. The Glycemic Index (GI) of food gives you an idea about how fast your body absorbs the carbs and converts them to glucose. Low GI can help you reduce weight, reduce blood sugar levels, and lower the risks of cardiovascular diseases and type 2 Diabetes.

Banana’s high content of resistant starch and fibers explains why it has a low Glycemic Index (GI).


A single piece of banana has 3.1 grams of total fiber and 0.6 gram of soluble fiber. Soluble fiber helps lower cholesterol levels, control blood sugar levels, and aids in having a healthy weight. It also benefits our gut health. Soluble fiber helps create this type of gel, which slows down digestion and keeps us feeling full. And it helps maintain and normalize our bowel movements.

Bananas are a good source of resistant starch as well, which are resistant to digestion. This resistant starch is a starch that our bodies can’t digest, which helps slow down our digestion and has a minimal effect on the blood sugar level. Our gut bacteria ferment it, making fatty acids that are the energy source for our colon cells.

health benefits of banana



Bananas are well-known for their high potassium content. One medium-sized banana contains 422 mg of potassium, 9% of the AI or Adequate intake for potassium, which is 4,700 for healthy individuals.

Potassium is an essential mineral to keep our body going. Since the body cannot produce such minerals, we must get them from the foods we eat. Potassium helps regulate our fluid balance, nerve signals, and muscle contractions. It also helps to counteract the effects of sodium, maintaining the consistency of the blood pressure. Aside from that, potassium supports our cardiovascular health and bone strength.

Aside from that, bananas are also rich in:


Bananas contain Dopamine and Catechins, which are potent antioxidants for our body. Dopamine helps you lose weight, makes you feel alive, is superb for your memory, and counteracts depression. However, dopamine found in bananas are not really the type that helps lift our moods; instead, it acts as an antioxidant. While Catechins are really the natural antioxidants; it helps prevent cell damage and reduce the formation of free radicals (plays a role in aging and many types of diseases) in the body.

Antioxidants ward off harmful bacteria and prevent diseases from damaging our bodies.


The resistant starch and pectins (soluble gelatinous polysaccharide) found in bananas act as the prebiotic nutrients in our body that help and support beneficial gut bacteria’s growth and boost the immune system. Foods that have prebiotics in them have been shown to improve metabolic health and prevent certain diseases.

It has been found out that bananas promote colon health!

There are many health benefits packed in a single piece of banana. However, it also has its downsides. Bananas should be removed or at least lessen the intake of bananas from the diet of those people who have Type 2 Diabetes. There are mixed opinions about it; however, we should take precautions because possibilities are still inevitable.

Just like every other food, everything is good but in moderation.