10 Best Fitness Tips for Good Health

Everyday habits are as important as a good exercise routine and diets. It is vital, in the long run, that you include these 10 fitness tips to achieve, and keep, good health.


It is the first step and the most relevant. You must make a conscious decision that you are and will be healthy. If you make your health a priority, you will live your life fully, without any restraints.

Learn about your body, how it works, what agrees with you and what doesn’t. Learn about food and cooking. Choose to live a healthy lifestyle and have it be an excuse to express yourself and evolve as a person. It will be fun!



We all struggle with being good and following a healthy diet all the time.

Usually, it is the beginning of the end. You eat one cupcake, one pizza, have one beer and its a slippery slope to unhealthy town. How to avoid that? Easy!

There are two rules to follow. First, the 90/10 rule. 90% healthy, 10% unhealthy. You should follow this if you want to lose weight and just started your new healthy lifestyle.

After you are on your way and have gotten used to this tough lifestyle, move on to the 80/20 rule: 80% healthy and 20% unhealthy.


If you want to be an active person and have a healthy lifestyle, you need to move.

Forget about watching TV every night for a couple of hours. Keeping the weight off, feeling fit and full of energy requires you to be on your feet. Whether it is going out with your friends to dance or going out for a run, take advantage of it all!


If you are serious about a change in lifestyle,  you cannot force yourself to be someone you are not.

Your new lifestyle must be sustainable, long term. Get to know yourself in this new role. Choose a sport, a workout routine that you enjoy. Do NOT force yourself to run if you hate running, for example. This can only need to failure.


Sleep is vital for your body. You can’t have an active lifestyle if you don’t give your body time to recuperate.

All areas of your life will be affected if you don’t sleep enough. Your mood, your concentration, your productivity, you name it. Get 7 or 8 hours every night.


Diet is a term widely misused. It is important to know the difference between going on a diet and making a lifestyle choice.

A diet is short-term, a quick fix. That is not a healthy lifestyle. If you really want to  make a change in lifestyle, you need to consider every aspect of your life. That is why it is so important to take into account these great tips we have for you. They will make  the difference between a long-term solution and another failed diet.


Here is the truth: if you usually do not eat vegetables, they are not appetizing. Here is where it is important to have taken a conscious decision to make a change in your lifestyle.

It will take some time to get used to every flavor and texture. There is a learning curve to get to know vegetables, learn to cook them, what to mix and what not to eat together.

Try things out, enjoy and have a laugh when it turns out awful. You know they give you fibre, antioxidants and lots of vitamins that your body needs to keep up with your new active lifestyle. Get to know your new best friends and include some with every meal.


We are all so accustomed to snacking that not doing it anymore isn’t really an option.

Here is how to turn this source of unnecessary calories into a source of nutrients that will help you keep an active and healthy life: fruit, nuts and raw vegetables.

Your body is probably just looking for something to chew on. it is so used to it! So give it something that will tire it out, like a carrot or nuts. Have something sweet, like strawberries, to fight that sweet tooth. Never mind the calories, these are healthy and most will be used up digesting your snack anyway. Keep your snack a snack, and not a meal.


Your mindset will affect every part of your life. Every decision you make, every situation you face and problems you will need to confront.

If you are serious about a healthy lifestyle, you need to do one simple things.

Be grateful. Be thankful of your body and all of the amazing things it does every day so you can enjoy living. Be thankful of the seasons that give you such a great variety of foods to taste. Be grateful for the rain and the sunshine.

Be grateful for all the obstacles that allow you to learn and evolve as a person. Be grateful for this chance to change your life.


It might look like a crazy, stupid idea. But it isn’t.

Smiling has many effects over your body. It takes far less muscles to smile than it does to frown. So stop making such a big effort to frown, relax and smile.

Smiling affects how you bond with people, how they react to you and how you perceive them. It is an expression of how good you feel inside and with your life because you had the courage to change your life and stick with it.

5 ‘Fitness Foods’ to Help You Get in Shape Faster

Starting a new exercise regime can be hard. Here are 5 foods that will help you adjust to the changes and improve your results.


Drinking beetroot juice is a powerful way to increase your stamina. Research shows that it might even be better at raising your energy levels than caffeine.

Researchers in the United Kingdom got a group of athletes and separated them into two groups. One of the groups received a placebo and the other, 16 ounces of organic beetroot juice. The results were fascinating.

The athletes who drank beetroot juice improved their performance by over 15%.

Beetroots are available all year-round and are easy to prepare. Go get some right now and start taking advantage of this powerful gift from nature.


Honey will help you improve your endurance.

Researchers at the University of Memphis concluded that honey steadies your blood sugar and insulin levels over a long period of time if consumed before exercising.

It also improved athletes’ endurance, speed and boost power. For best results, look for organic honey.


Pea protein powder is the latest must-have in every athletes’ nutrition plan.

During exercise, it delays fatigue because it is filled with branched chain amino acids. It is also rich in arginine, which enhances your immunity system. And it contains lysine, helping you absorb all the calcium you need.

All you need is one spoonful of pea protein powder. Which is roughly about 25 grams of lean protein. It is great in smoothies or your milk and cereal.


Blueberries had long been suspected of being a natural anti-inflammatory.

Researchers at Appalachian State University decided to test its effects on athletes. They were given 9 ounces of blueberries every day for six weeks and 13 ounces an hour before they ran for two and a half hours.

Researchers were startled by the results. Not only did it reduce inflammation, reducing recovery time. It also increased the number of natural killer cells, strengthening their immune system.

Blueberries are easy to include in your diet. they can be eaten fresh, frozen in smoothies or dried once to carry with you as a snack.


We all ache after a good workout. Tart cherry juice have been found to be a great supplement to reduce pain and regain strength.

Scientists a the University of Vermont’s Human Performance Laboratory designed an original experiment.

They chose two groups of male athletes. One of the groups was given 12 ounces of tart cherry juice and the other received a placebo twice a day for eight  days. On the fourth day, both groups had to complete a tough strength-training workout.

A couple of weeks later they repeated the experiment, but this time the placebo group took the tart cherry juice and vice versa. The conclusions were astonishing. Pain was significantly reduced and and strength loss was reduced by almost 20% on average.

Fresh tart cherries are delicious. Frozen and dried options might be easier to come across all year round. Juice is a good option too.

10 Foods Available in the US that are Banned Elsewhere


Countries don’t follow the same criteria when deciding what is healthy and what is not. Here are some ingredients you are usually putting in your body without even knowing. Here are 10 examples.


 Pink slime

Pink slime is made by: sucking meat and cartilage off of bones with a machine. It is then soaked in ammonia and frozen. Supermarkets and grocery stores add it to your meat, often minced beef to make cheap hamburgers.

 Burgers Hot dogs

You can also find it in hot dogs. It is banned in the European Union because it can carry pathogens from the bones.



Genetically modified food (GMO) is becoming more and more common: papaya, corn, soy and even canola.

In Europe, GMOs have to be labeled and certain ones are banned, like the papaya.


Animals fed with GMOs suffer more from intestinal and organ damage, tumors, birth defects and premature births.



Carrageenan is extracted from a specific type of seaweed. It is introduced in processed dairy goods as an emulsifier and thickener.

It can be found in baby formulas and other dairy goods.


It is banned in the European Union because it causes gastrointestinal problems.



Atrazine is a herbicide, commonly used in the U.S..

The European Union has banned it because it leaks into the ground, contaminating drinking water and crops transfer it to us.

It has been linked to reproductive problems.


 Cow hormones

Growth hormones are given to cows to increase their milk and meat production.

The National Cancer Association links it to the rise of cancers caused by hormonal imbalances.

Cow hormones 2

Many countries have banned them, including the European Union, Japan, Australia and China.



Chickens are kept in warehouses where the lights are never turned off, so they don’t stop eating. They are crammed in there and to top it all off, these conditions make them pick up a lot of harmful pathogens.


To kill off any of these germs, the meat is washed in chlorine.

It is banned in the European Union, but not in the U.S.



Flour naturally whitens over time. Time is money, they say. So the food industry in the U.S. doesn’t wait.

Instead, they use azodicarbonamide to bleach the flour. Where else do they use this? Sneaker soles.

Sneaker sole

Azodicarbonamide can cause asthma and is banned in Singapore.


The European Union allows irradiation in herbs and spices, but banned it for meat, fruit and vegetables.


In the U.S. however, it is used as a replacement for good hygiene.

Dangerous chemical changes are initiated by irradiation and need further study.



DPA, or diphenylamine, is found in apples, apple juice, applesauce, pears and baby food.

The European Food Safety Authority considers it a poison.

What is it used for? Apples look so shiny and tasty. That’s not the apple, it’s DPA.

Apple sauce

It has been used in the U.S. since 1962.

DPA has been linked to higher risk of cancer.



If you want to buy fluoride, you need a prescription. And yet, you may be getting it everyday in your water supply.

In Europe, most countries do not use fluoridate in their water supply.


Ingesting fluoridate in significant amounts over a long period of time has been linked to bone cancer, hyperactivity, decreased thyroid function and kidney issues.

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10 Unique Healthy Food Alternatives


There are many simple ways to take care of yourself and your family. A few changes in your recipes and they’ll be much healthier and happier.



Added white sugar is never healthy. Substituting it with brown sugar is a better alternative, but there are other options too.

You can simply replace it with honey, which adds sweetness naturally. If you are looking to add taste, use cinnamon.

 honey and cinnamon

And if you really want to try something different, switch it up with applesauce.



Flour has many alternatives. It all depends on what you are making.

Replacing white flour with whole-wheat flour is always a good idea. But you can also find other, more nutritious alternatives.


Pureed lentils or black beans can add great texture and lots of nutrients to your recipes. Other options include crushed seeds.


Mashed potatoes

The best recipe we could find for making mashed potatoes healthier is very simple.

 Replace half of the potatoes with steamed cauliflower. That way, you get all the flavor and texture, but less calories.


You can also try making it solely with steamed cauliflower, but we doubt your kids won’t notice.



Cream is a delicious and filled with a rich texture. It also contains a lot of fat.


Luckily, nowadays, there are man simple replacements for it. Our favorite option is coconut milk. It contains medium-chain fatty acids, which help you maintain your weight and don’t raise your cholesterol levels.



Unless you are making a fried egg, an omelet or boiled egg, it can be replaced.

The main reason to use eggs in most recipes is to bind ingredients together. There are a couple of great substitutes: chia seeds and flax seeds.


Mix one or both types of seeds with water. Let them hydrate for a couple of hours. Strain it and mix with fresh water in the processor. Strain again and throw away the seeds.

This flax and chia seed juice or milk will bind your bread, brownies, and anything else you need without any fat or cholesterol.



We are so used to adding frosting to our cakes and cupcakes, we don‘t even consider anything else. There are a few alternatives.

Marsh Fluff

The easiest of all is to stir whipped cream cheese at room temperature and turn it into marshmallow cream (fluff).



Pasta is a source of carbohydrates that turn into sugars. They have little nutrients.

Luckily, there are many options to switch it up. You can use Japanese shirataki noodles or rice noodles.


If you are making lasagna, you can use zucchinis or eggplants to create the layers.



Tortilla wraps are so delightful they are now everywhere.

Lettuce wrap

They are, however, made with flour and lack nutrients. If you don’t want to feel so full, try lettuce leaf or even spinach to have a fresh wrap.


Oatmeal is a common part of our breakfast. If you are ready for a change or simply looking for a more nutritious ingredient, try quinoa.


Quinoa is a ‘superfood’. It is filled with all the good stuff your body needs. So much so that the United Nations declared 2013 the International Year of Quinoa.



Mayo and miracle whips taste great but have a lot of fat and cholesterol.


 An easy and healthy substitute is mashed avocado. You can prepare it as a dip with garlic, tomatoes and a pinch of salt. It is called Guacamole. Anyway you have it, it’s delicious!


10 Banned Foods Americans Should Stop Eating


There are many banned foods around the world that we ingest everyday here in the U.S. Find out what they are here.


Australia   New Zealand   Russia

Banned in Australia, New Zealand and Russia.

They contain far more fat than wild salmon and half of the omega-3 fats.

They are fed with synthetic astaxanthin to have the pink-red color wild salmon naturally has.

Farm-raised salmon has less protein and more harmful compounds than wild salmon do. These compounds can stay in your body and be passed to your children, even through breast milk.



Banned in the European Union.


Hawaiian papaya is mostly genetically engineered to resist the ringspot virus. This virus devastated U.S. crops in the 1990s.

This genetic modification has been linked with intestinal damage, tumors, birth defects and sterility in animals.



Banned in Russia, Mainland China and Taiwan.

Ractopamine reduces the amount of fat in meat, but at great costs. It is estimated that up to 20% of it remains in the meat and reaches your home.

 Pig and Cow

In the U.S., 45% of pigs and 30% of ration-fed cattle receive ractopamine as a muscle enhancer. In humans, it can affect your cardiovascular system and cause hyperactivity.


EU Japan

 Banned in 18 countries in Europe and also in Japan.

 The ingredient is called brominated vegetable oil (BVO). It was originally designed as a flame retardant and is used in drinks in the U.S. since 1977.


Skin rashes, acne, lack of appetite and fatigue are some of the systems it can cause. Hearing loss and growth problems are also a risk if you ingest BVO, as well as iodine deficiency, hypothyroidism and cancer.


 norway     austria

Banned in Norway and Austria. Great Britain has restricted its use and the European Union requires labeling.

 There are over 3000 food additives, which include preservatives, flavorings and colors. Research shows increased risk of allergies, behavioral changes and cancer.

Color dies

You can easily find them in many processed foods: Mac and Cheese, flavored crackers and cereals. Even in those targeted at children.



Banned in the European Union.

 In the United States, chickens are given arsenic-based drugs so that they grow faster and their meat looks fresher, with that nice pink tone.

 Bobby Morgan Poultry Farm

If you ingest arsenic on a regular basis, you can suffer headaches, anemia, low blood pressure, skin lesions, increased risk of diabetes and higher risk of stillbirth, miscarriage and infant mortality.


EU Canada Russia

Banned in Canada, China and the European Union.

 Potassium bromate is used in flour by baking companies in rolls, wraps, breads and bagels. Because of our diet, it is easy to ingest significant amounts of it.


It has been linked to thyroid problems, kidney damage, gastrointestinal discomfort and damage to the nervous system.


UK Canada

Banned in the United Kingdom and Canada.

 Olestra, also known as Olean can be found in many products, especially in chips and French fries as a substitute so they are fat and cholesterol free.


Not only do they still make you gain weight, but they can also cause adverse intestinal reactions and exhaustion of vitamin A, D, E and K.


EU Japan

Banned in the European Union and Japan.

 BHA is short for butylated hydroxyanisole and BHT means butylated hydroxytoluene. They both are food preservatives.


They are present in a variety of products: beer, breakfast cereal, nut mixes, butter, meat, chewing gum and dehydrated potatoes.

In rats, they have been linked with increased cancer risks. In humans, they can lead to allergic reactions and hyperactivity.


Australia New Zealand Israel

EU  Canada

Banned in Australia, New Zealand, Israel, the European Union and Canada.

It is a recombinant version of a hormone that cows naturally produce. They are injected with the genetically engineered version to increase milk production. This means that cows suffer more from mastitis and other health conditions.


It is estimated that 1 in 6 cows in the U.S. receive rBGH. The United Nations does not endorse the use of it. It increases your risk of colorectal, prostate and breast cancer.

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