Plan your diet around plant foods such as wholemeal bread, rice, pasta, vegetables, fruits and pulses. These are not only healthy choices, but also means that you are less likely to eat unhealthy foods that are high in fat and sugar.

20 Super Foods:

Brazil-nutsBroccolibrusselspcabbagecarrotsgarlicKiwimangosOlive-OilonionsorangesRed Orange Pepperssalmonspinachstrawberriessunflowerseedssweet-potato-typesTomatoesWatercressWhole-Grain Bread

The wide range of different nutrients (and the ways they react together) – gained from a healthy, balanced diet – that is the most beneficial to our health. There is no evidence that taking supplements, instead of eating a healthy diet, can have the same beneficial effect.

We could live healthier for longer through eating the right food, exercising and keeping a healthy weight.

Coloring your dish

In order to get the best range of natural goodness from vegetables, fruits and plant foods, you should aim to eat as many different varieties as possible.

The idea of creating a ‘rainbow’ on your plate is a good way to do this. By including more plant foods from each of the colour groups: red, orange, yellow, green, purple and white, you’ll be ensuring that you’re getting the best mix of nutrients for healthy living, every day.

Have seven servings of plant-based foods each day for a range of natural goodness. 

Variety is essential. 


Wholefoods, such as grains, seeds, nuts, fruits, vegetables, wholemeal breads, pastas and cereals give us more nutrition than highly processed white foods.

They give us vitality.

Natural, unprocessed wholefoods: fruit, vegetables, nuts, seeds, grains like barley, oats, millet, quinoa, amaranth, corn and brown rice, and products made from wholesome ingredients such as pasta, breads, oils and juices.

Wheat Products

Food should be consumed as close as possible to its natural state. When food is whole, with all  natural parts (vitamins, minerals, fat, protein and carbohydrates) in their original scale optimum effectiveness is provided. When food is refined, it is not possible to make it whole again because there are nutrient losses.

It is worthwhile to include wholesome, nourishing food in your everyday life. Eat food close to its natural state!

When you start to eat more of it, you will notice real changes.





The Musculoskeletal System


anatomy, muscles


Muscles and bones together are called the musculoskeletal system of the body.

The bones provide posture and structural support for the body.
The muscles provide the body with the ability to move (by contracting, and generating tension).

The musculoskeletal system also provides protection for the body’s internal organs.

In order to serve their function, bones must be joined together by something. The point where bones connect to one another are called  joints, and this connection is made mostly by ligaments (along with the help of muscles), and muscles are attached to the bones by tendons.


Bones, tendons, joints and ligaments don’t  possess the ability, as muscles do, to make the body move!

Protein Food Group

Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group.

The amount of Protein you need to eat depends on your age, sex, and the level of physical activity you have.

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These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. 


Foods in the meat, poultry, fish, eggs, nuts, and seed group provide nutrients that are vital for health and maintenance of your body. Choosing foods from this group that are high in saturated fat and cholesterol may have health issues.


Daily Recommended Intake:

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Fruits and Vegetables by Season

Buy fruits and vegetables that are in peak season to save money and stay healthy!


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You should always rinse your fruits and vegetables before you eat them.
Keep it safe!


DIY High Protein Bars

Protein bars are actually really easy to make on a budget. You just need four basic ingredients: oatmeal, nut butter, cream and protein powder. That’s it – you combine all four, chill overnight and slice into bars.

Protein homemade bars works out a lot cheaper than buying readymade and it’s a lot healthier, too.

You can use these bars for breakfast or as a snack, depending on how you slice them. They are ideal pre-workout (sessions 1hr+) and post workout (if you are trying to gain weight and put on  muscle) snacks.

It’s also an easy way to eat more quality food if you are really skinny and you need to bulk up. If you are trying to lose weight, one of these bars in the morning will help you cut back on snacking during the day keeping you fuller longer.

This recipe is based on protein powder. We use it, because it’s cheap. It raises the protein content of the bars and it adds flavour. We use vanilla but you can use any type of protein powder you want as long as it has a flavour – if you use plain protein powder, your bars will come out plain.


4 1/2 cups ( 400g ) uncooked oatmeal (quick oats)
1 1/3 cups ( 340g ) peanut butter
1 cup ( 250ml ) coconut cream or milk
5 scoops ( 150g ) whey vanilla protein powder

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  • Open a pack or a can of coconut cream. Whisk until the mixture is smooth.
  • Add vanilla whey protein powder and whisk until the mixture becomes smooth.
  • Add peanut butter and mix everything together with a spoon.
  • Add uncooked oatmeal and mix well. You may need to use your hands at this point.
  • Flatten the mix in a dish.
  • Chill in the fridge overnight (or minimum 2hrs) then cut into 12 or 16 bars.



Why Drinking Coffee is Healthy

Who doesn’t like a hot cup of black coffee in the morning??

Well if you are a coffee lover, you’ll love more coffee after you read this:

Coffee is actually very healthy. Loaded with antioxidants and beneficial nutrients that can improve your health.

Studies show that coffee drinkers have a much lower risk of several serious diseases.

The potential health benefits associated with drinking coffee include: protecting against type 2 diabetes, Parkinson’s disease, liver disease, liver cancer, and promotes a healthy heart.

Coffee can help people feel less tired and increase energy levels. This is because it contains a stimulant called caffeine, which is actually the most commonly consumed psychoactive substance in the world.


Proven Health Benefits:

  • Caffeine blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function.
  • Caffeine helps you to burn fat fast: Several studies show that caffeine can increase fat burning in the body and boost the metabolic rate.
  • Caffeine can drastically improve physical performance: Caffeine can increase adrenaline levels and release fatty acids from the fat tissues. It also leads to significant improvements in physical performance.
  • You can find essential nutrients in caffeine: A single cup of coffee contains:
    • Riboflavin (Vitamin B2): 11% of the RDA.
    • Pantothenic Acid (Vitamin B5): 6% of the RDA.
    • Manganese and Potassium: 3% of the RDA.
    • Magnesium and Niacin (B3): 2% of the RDA.
  • Coffee Lowers the Risk of Type II Diabetes; Coffee drinkers have a much lower risk of getting type II diabetes, a serious disease that currently afflicts about 300 million people worldwide.
  • Coffee Protects you From Alzheimer’s Disease and Dementia
  • Coffee appears to lower the risk of developing depression and may dramatically reduce the risk of suicide.

Coffee Can Fight Depression and Make You Happier and Healthier!

Healthy Sleeping

Sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.

Our bodies regulate sleep in much the same way that they regulate eating, drinking, and breathing. This suggests that sleep serves a similar critical role in our health and well-being.

Research shows that a number of vital tasks carried out during sleep help people stay healthy and function at their best.

While you sleep, your brain is hard at work forming the pathways necessary for learning and creating memories and new insights. Without enough sleep, you can’t focus and pay attention or respond quickly. A lack of sleep may even cause mood problems. Also, growing evidence shows that a chronic lack of sleep increases your risk of obesity, diabetes, cardiovas­cular disease, and infections.


Tips to establish healthy sleep habits:

  • Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
  • Set a bedtime that is early enough for you to get at least 7 hours of sleep.
  • Don’t go to bed unless you are sleepy.
  • If you don’t fall asleep after 20 minutes, get out of bed.
  • Establish relaxing bedtime rituals.
  • Use your bed only for sleep and sex.
  • Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
  • Limit exposure to light in the evenings.
  • Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
  • Exercise regularly and maintain a healthy diet.
  • Avoid consuming caffeine in the late afternoon or evening.
  • Avoid consuming alcohol before bedtime.
  • Reduce your fluid intake before bedtime.


Banana Bread Recipe


Here is a yummy banana bread recipe that has a rich banana flavor and is still fairly low-carb.

It is wonderful for breakfast, too.

Bake the bread in mini loaf pans for best results.

A slice of banana bread that weighs about 1.0 ounce has 4.5 grams of carb and 3.7 grams of protein.


BAKING TIME: 45 to 55 minutes.
SERVING SIZE: one 1⁄2-inch thick slice.
AMOUNT PER SERVING: 4.4 grams of carb, 3.7 grams of protein.


12 Oz. soft cream cheese
5 Eggs
1 Cup mashed medium size bananas
1/4 Cup soy protein powder
1/3 cup whole whey flour
1 Cup whole almond meal
1 Cup unprocessed wheat bran
1 Teaspoon baking powder
2 teaspoons vanilla extract
8 Teaspoons honey
2 Teaspoons lemon peel

Preheat oven to 325 ̊F. Lightly butter three miniloaf pans (use non- stick pans made of heavy-gauge metal).

Optional: For easy cleanup and removal, cut strips of waxed paper to fit in the bottoms of the pans and allow them to hang over the edge by an inch or two.

Put cream cheese and two eggs in the bowl of an electric mixer and beat with a flat beater until smooth, thick, and fluffy. Be sure to eliminate all cream cheese lumps. Add the remaining eggs, one at a time, beating briefly after each addition. Add the next seven ingredients and beat at slow speed. Add the wheat bran and nuts, blending at low speed.

Spoon the batter into the pans.

Bake the banana bread for about 45 to 55 minutes or until done.


Cool before slicing. Keep refrigerated (keeps for about 3 to 4 days).

Freeze bread that isn’t going to be used soon.



Flexibility is one of the first things to go as our bodies enter adulthood and continue to age. In order to remain flexible, we constantly need to be on top of stretching.

Athletes especially need to be conscientious about stretching to avoid injury.


Being Flexible helps us to:

  • 1. Prevent everyday injury
  • 2. Improve your posture
  • 3. Lengthen your muscles for a longer leaner look
  • 4. Allow you to feel more free, open, calm, content, and confident from the inside out
  • 5. Invigorates your spirit
  • 6. Make cardio activity lighter and easier
  • 7. Enhance sports performance