sit ups

One Week Daily Workout Plan That Works For Anyone

Working out regularly is an important aspect of overall health and fitness. It keeps you fit and helps you drop off un-needed fats in the body.

That's what we all want right?

Now even you can make use of this one week daily workout plan to stay in shape.

It was originally designed by BackonPointe and we shared his original on our guide to getting the best body shape.

Nutritionrealm only reviewed and revamped the whole fitness & workout plan then enveloped it in this infograhphic below.


one week workout plan

In addition to this one week workout infographic

It's designed for everyone. Even these can be done at work for the busy people and for the less busy? The better.

Now that you've seen this infographic. Here's the list of expected things to do:

  • Get ready ~ Prepare yourself for the work coming.
  • Save this infographic to Pinterest for later.
  • You also have permission to download it to your computer for printing ~ nothing more.
  • Share this post with your friends on social media using the buttons below.

If you have no idea what these moves are then we recommend that you see the following guides as they reveal most no equipment exercises that may be on the contents of this post:

And don't forget to keep visiting

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sources of protein for vegans

Get Protein From Plants → 47 Sources Of Protein For Vegans

You know how important protein is to the body right? Let me just say that without protein, There would be no life.

After water, then protein is another substance that's found needed​ in the body. It takes about 18-20% of the entire body weight, we're talking about protein.

Protein can be found in many food items we consume. Common in meats, diary products, plants and so on.

History tells us that Of all the cheeses, low-sodium Parmesan cheese has the most protein, with 41.6 grams per 100-gram serving. Mostly in fat foods.

This isn't very suitable for people on the vegetarian diet (See Benefits) which is why today, we're going to show you over 50 plant based sources of protein.

Good for anyone especially vegans. Are you ready?​

Protein In Grains

See the list of grain foods that contain protein below and lite details about them.

  • (9g) Quinoa

One Cup /  Cooked

  • (9g) Amaranth

One Cup /  Cooked

  • (24g) Seitan

Four Ounces /  Cooked

  • (13g) Wheat Germ

1/2 Cup /  Raw

  • (7g) wild Rice

One Cup /  Cooked

  • (24g) Seitan

Four Ounces /  Cooked

  • (4g) Oats

1/2 Cup /  Raw

  • (6g) Millet

One Cup /  Cooked

  • (5g) Brown Rice

One Cup /  Cooked

Protein In Beans & Legumes

Proteins can be found in many beans and legume foods, Here's a list of what you can expect from each meal with respective amounts.

  • (15g) Chickpeas

One Cup /  Cooked

  • (15g) Lima Beans

One Cup /  Cooked

  • (15g) Pinto Beans

One Cup /  Cooked

  • (7g) Sprouted Lentils

One Cup /  Raw

  • (15g) Navy Beans

One Cup /  Cooked

  • (15g) Kidney Beans

One Cup /  Cooked

  • (24g) Tempeh

One Cup /  Cooked

  • (18g) Lentils

One Cup /  Cooked

  • (17g) Edamame

One Cup /  Cooked

  • (16g) Split Peas

One Cup /  Cooked

  • (17g) Adzuki Beans

One Cup /  Cooked

  • (17g) White Beans

One Cup /  Cooked

Protein In Vegetables

If you consume vegetables on a regular basis, Here's the amount of protein that comes with the different amount of vegetables you eat.

  • (4g) Kale

One Cup /  Cooked

  • (4g) Sprouts

One Cup /  Raw

  • (3g) Artichoke

One Medium Sized /  Cooked

  • (5g) Spinach

One Cup /  Cooked

  • (5g) Corn

One Cup /  Cooked

  • (3g) Collard Greens

One Cup /  Cooked

  • (3g) Potato

One Cup /  Cooked

  • (3g) Swiss Chard

One Cup /  Cooked

  • (2g) Collard Greens

One Cup /  Cooked

  • (4g) Broccoli

One Cup /  Cooked

  • (4g) Mushrooms

One Cup /  Cooked

  • (4g) Brussels Sprouts

One Cup /  Cooked

Protein In Nuts & Seeds

Protein is all around us, Even in the nuts and seeds we eat, Here's what you get.

  • (10g) Pumpkin Seeds

1/4 Cup /  Raw

  • (2g) Chia Seeds

One tbsp /  Raw

  • (2g) Flax Seeds

One tbsp /  Raw

  • (10g) Cashews

1/4 Cup /  Raw

  • (8g) Almonds

1/4 Cup /  Raw

  • (7g) Sunflower Seeds

1/4 Cup /  Raw

  • (4g) Brazil Nuts

One Ounce /  Raw

  • (3g) Hemp Seeds

1 tbsp /  Raw

  • (2g) Sesame Seeds

1 tbsp /  Raw

More Sources Of Protein

You'll also find more sources of Protein in:

  • (4g) Barley

One Cup /  Cooked

  • (4g) Gorgi Berries

1/4 Cup /  Raw

In Conclusion

We've learn't alot that protein is of utmost importance to the body and we've listed quite a few sources for vegans.

The search doesn't end here.. If we have anything new, This page will be updated. Read more on this plant based sources of protein HERE.

Do not forget to share this article with your friends using the buttons below.

Enjoy protein.

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lemon water-drink

Health Benefits of Drinking Warm Water With Lemon Every Morning

There are many benefits of drinking warm water lemon every morning. In fact in some circumstances it can have better health benefits than taking coffee.

A little cup of warm water and lemon can do wonders especially when taken early in the morning.

In this post we're going to discuss 4 core benefits taking those does to you.

Things you have no idea they can really help you a lot with.

Are you ready?

It Helps Gets Your Digestive System Ready For The Day

This sounds simple yet it's a way to give life to your digestive tract and get them ready for the day.

This simple yet powerful beverage stimulates your gastrointestinal tract — improving your body's ability to absorb nutrients all day and helping food pass through your system with ease.

It Aids Weight Loss

There's the quick weight loss tip we added above 😉

Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles.

And if you've been sipping on a cup of tea loaded with sugar or honey every morning, this beverage will slash calories from your daily diet.

It Can Serve as a Detox

Lemons may be all that acidic but they're a good source of alkaline food known to help balance your body PH scale.

Dr. Frank Lipman is a big proponent of a hot water with lemon habit, since the combination wakes up your liver and flushes out nasty toxins.

It Can Soothe Stomach Upset

There are times when you go to bed with a full stomach.

Hot water cleanses your system, while the flavonoids from lemon juice may help reduce acidity in your stomach, so you feel like yourself sooner.

Ease Chest Congestion & Dissolve Phlegm

Warm water with lemon mixed with honey is an effective home remedy for dissolving phlegm and clearing one's airways. With the help of the presence of the citric acid present in lemon and numerous anti-oxidants like vitamin K and C.

Those helps fight off cold and cough.

Keeps Your Skin Radiant

The anti-oxidants mentioned above also has the ability to repair damaged cells that may cause dents around your skin. This eliminates free radicals that can affect your skin and keeps you glowing always.

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12 Energy Boosting Foods You’ll Love (Coffee Excluded)

Foods that boost energy apart from coffee? Yep! They exist and in this post we're going to show you twelve of those energy boosting foods.

If you're thinking to have a coffee alternative then these energy boosting foods will come in handy. They're super easy to prepare, durable and will help.

In most cases people have depended on Coffee containing a significant amount of caffeine to start their day, boost energy and their mood.

That's not too bad? Although it feels like coffee is the only one that does that job.

So if you don't feel like coffee and you still needs it's work-like on your body? You should try these foods.

Good for anyone. For endurance athletes and before workouts. In here you'll find your favorite foods, those you don't even have an idea it's probably better than coffee.

We hope you like them :)​

1. Almonds

Almonds are rich in copper, manganese, riboflavin and most of all protein. It is said that manganese and copper plays a huge role when it comes to keeping the energy flowing all through your body.

Seeing as it contains a significant amount of protein also makes it perfect for energy boosting works.It's a healthy snack you should chew on when you can.

2. Eggs

And again there's another protein at your disposal. Eggs contains the highest percentage of protein in any food and almost 97% of the egg can be used and absorbed by your body. Isn't that great? They also contain all the essential amino acids your body needs.

Again! It doesn't matter how you make your egg. Whether boiled, scrambled, fried or baked... Eggs do help boost the body energy levels.​

3. Oranges

The first energy boosting fruit on our list. Oranges have very high levels of vitamin c, folate and potassium.

The citrus fruit also contains an amount of sugar enough to give you that "Sugar Rush" to power up your energy levels.

 4. Air Popped Popcorn

According to air popped popcorn is made with hot hair popper by using a microwave hack and yes it's very healthy.

Seeing as it contains a lot of fiber and sugar with way lesser calories, Air popped popcorns can raise up your energy levels in no time.

5. Sweet Potatoes

Sweet potatoes are rich in carbohydrate and Vitamin A also known as beta-cortene one of the essential vitamins responsible for a keeping your skin fresh. They also contain vitamin c and the sweetness alone is almost everything.

Serve as you like. Boiled, mashed, cut in stripes or however. This also helps keep midday fatigue off.​

6. Brown Rice

Brown rice are rich in one thing. Manganese. This same mineral helps manufacture power from others like protein and carbs and help you maintain the energy all day long.

Brown rice are best used when served side by side with your lean protein foods.​

7. Bananas

When it comes to energy boosting foods or fruits, Bananas definitely have a say in this one. Containing mostly sugar in the form of fructose, glucose and sucrose. Having some amount of fiber as well Bananas are no joke when it comes to raising energy levels.

bananas healthy foods energy boosting

You can have them spiced with peanut butter to maximize the effectiveness or just eat them. Either ways you're ending up with more energy for your work​

8. Peanut Butter

Yeah now it's peanut butter's time. It is said that peanut butters contain a significant amount of calories, Yep! but that doesn't stop the fact that it can give you that energy boosting craving you desire.

Peanut butter has healthy fats, protein and fiber which scares hunger off and keep your energy levels stable. Should we say eat more peanut butter today? And you might wanna avoid peanut butters with added sugars from some brand.

Might harm your diet.

Also Read

9. Honey

Honey is the sweetest thing nature has ever given us to taste. Low on glycemic index the honey is known to fuel the muscle during exercises making it perfect when it comes to energy boosting before workouts or for endurance athletes.


It also works after workouts to replenish lost energy. Best add to your pre-workout drinks or your tea

10. Beans

Beans are very rich in protein. They make the perfect energy boosting food. Containing about 0.2 grams of Saturated fat, 16 grams of Dietary fiber and 2.1 grams of Sugar according to Wikipedia.

Beans are very very active energy boosting food.​

11. Spinach

Spinach are very good sources of iron. One of the most important ingredient in energy creation and boosting.

spinach bowl

Try eating a spinach salad for lunch and see how that feels. It also chases fatigue off.​

12. Salmon

Salmon is in everyone's good books these days due to the rumors that it contains high content of omega 3 fatty acid which lowers body cholesterol and reduce the risk of having an heart attack.

salmon energy boosting food

But they do have an edge over others as they're rich in vitamin B6, Riboflavin​ and protein which helps convert all the food you eat into energy. You can combine spinach salad with salmon to bring it on even more.


Coffee when it comes to energy boosting no doubts does great but with these foods you are no longer tied to depending on it for more energy.

This article has just given you 13 more options you can try.

As said earlier, they're great​ for pre-workout, post-workouts and endurance athletes to enjoy as well.

So what are you waiting for?Hope you've enjoyed this article? If yes then Subscribe for more and share the love 🙂 Keep visiting and let us ​know what you think below using the comment form.

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25 Foods Under 100 Calories to Help You Lose Weight

Losing weight isn't hard, It's not rocket science so you don't have to go crazy with diets. However you have to be mindful about the things you eat,

There are some foods that when consumed gets in the way of your weight loss progress and there are some that speed up your metabolism, burns body fat even boost your mood.

Eating right is one of the keys to successfully losing weight.

After exercises, Eating foods with less calories will help you achieve that because the lesser the calories, the better chances your body get for burning fat fast.

Here's the simple visual list of the foods under 100 calories we're discussing here today in this post.

50 foods under 100 calories

These are healthy foods you should consume for weight loss and optimal health condition, The list:

1. 45 grilled salmon (99 cal)
2. 12g of dark chocolate (95 cal)
3. 1 glass of white or red wine (95 cal)
4. 9 Kalamata Olives (95 cal)
5. 2 Medium kiwi fruits (95 cal)
6. 1 cup of lemon vodka (95 cal)
7. 10 baked tortilla chips (90 cal)
8. 2 cups watermelon tea
9. 13 almonds (90 cal)
10. 1 cup blackberries (85 cal)
11. 25 unsalted peanuts (85 cal)
12. 1 cup of canned pumpkin (85 cal)
13. 1/2 large roast potato (85 cal)
14/ 1/3 cup of cooked quinoa (85 cal)
15. 3 tbsp of unsalted nuts (80 cal)
16. 2 tbsp of flaxx seed oil (80 cal)
17. 3 tbsp hummus (80 cal)
18. 1 large boilded egg (70-80 cal)
19.  2 medium figs (75 cal)
20. 3 tbsp cranberry sauce (75 cal)
21. 1 cup of tomato sauce (70 cal)
22. 1 cup of red raspberries (65 cal)
23. 1 biscuit of oatmeal (65 cal)
24. 1/3 cup of green beans (65 cal)
25.  1/2 cup of beetroot (37 cal)

Whilst these are more of foods, Here you'll find 75 yummy clean eating snacks, All under 100 calories as well. They're good for you.

We're also preparing a list of zero calories fruits to accelerate the rate at which your body burns fat, Want to get notified when we publish it? Consider subscribing to our newsletter.

This also opens doors for you to receive our premium health and fitness ebooks for FREE.

In addition to this post, we also dug out 25 more clean eating snacks under 125 calories from for you. They include foods like:

 Pumpkin Spice Smoothie, Southwestern Kale Chips, Baked Onion Rings, Skinny Peanut Butter-Yogurt Dip and so on 🙂


Diet & Weight Loss

Quick Weight Loss: Simple Yet Effective Advice to Lose Weight Fast

If you're in a bummer and could use some advice on losing weight fast then you'll love these healthy and quick weight loss tips.

There are many reasons people out there, people like you want to lose weight... while we can't exactly pinpoint why you might want to burn your body fat and lose weight fast...

...Our simple conclusion is "You wish to be healthier".

While that's a good choice, I'd like to remind you that you're not alone. Data from nutritional health and examination suggests that More than 2 in 3 adults are considered to be overweight or obese (Source).

Even kids, teens find themselves in this position, This is why we've written special guide on weight loss for teens, If you fall into this category you should check out that article right after reading this one.

Lets not waste time with all the long talks and get into what we have for you today, below you'll find some very effective tips for quick weight loss.

You ready?

1. Choose The Right Time

You might be wondering...

what does this has to do with losing weight fast? Our answer? "Everything".

You should know that to some extent, losing weight is sort of personal and has almost everything to do with self esteem.

One of the reasons why a number of people have failed to lose weight despite their efforts is the fact that they've chosen a wrong time to make that attempt.

Light Weight Equipment Exercises

This doesn't have to do with the time of the day, it rather has to do with a time in your life.

If you chose to lose 15 pounds say while you're in school or so clouded, busy with numerous activities or work stress, It just might not work out.

This basically makes stress is a big no-no for anyone ​who wishes to lose weight fast.

You'll be needing time to pay attention to your BMI, see the doctor, remember the steps for fitness then you'll probably have to watch what you eat and so on.

This is quite hard on a busy schedule (Integrating exercise into your busy schedule). So our first quick weight loss advice for you today is to choose a time when you'd be free a-bit to have enough time for yourself.

And of course, keep track of your progress.

2. Adjust Your Diet

Or change it at least.

Eating clean, healthy plays a very important role when it comes to losing weight, This is why we've recommended in our clean eating rules for 2017 that you should at least...

... Eat up to six small meals each day and strive to make each food be a combination of lean protein, complex carbs and so on.


Only eat healthy foods and snacks, Here's a list of 75 yummy snacks for clean eating and three simple foods with close to zero calories, These help maintain your body.

Also keep these healthy eating best practices in mind when eating out.

Other suggestions as to adjusting your diets would be to consume more vegetables and fruit, Sign up for a healthy eating program like FixAte to get more ideas, healthy recipes and so on.

Make sure to eat foods that speed up your metabolism rate too as these help burn body fat faster.

3. Make a Plan & Keep Track Of Your Progress

Many people often ignore this part deeming it not that important, but it is.

Our second quick weight loss advice for you today is to make a plan, a realistic weight loss plan. This even makes tracking your progress come way easier.

While making a plan to lose 100 pounds may sound unrealistic and bizarre, Aiming for 2-3 pounds in your first weeks might be a good idea. A planning model we love to use in most cases is the S.M.A.R.T technique cause it's a foolproof way of creating goals that you can achieve.

Quick Weight Loss... smart weight loss goals

Get it into your head, creating a goal is better for you.

Now lets talk about that part where you have to track your progress, Many people have failed in this path because of poor tracking.

​How would you even know what's working and what's not if you're not tracking your weight loss goals. Here's a brilliant article from NerdFitness on How to properly track your progress.

If you lose a pound or few, It's really important for you to know where that came from so you can stick to it, Don't get it twisted, This is a very important step.

4. Work Out, Work Hard

To compliment all the hard work you've put into switching your diets, Find time to workout.. and while you're at it, Make sure to work hard.

Now you don't have to go to the gym for this, There are many no equipment exercises you can jump on, In fact here's a list of outdoor exercise that just makes things more fun.

If you have very little time, consider taking a look at this 12-minute core workout we shared a while ago, or perhaps get into one one week workout challenge.

Our editors are working on creating a simple fitness and weight loss challenge for nutritionrealm readers and it's almost ready, Get in on the loop? Make sure to subscribe now.

20-Minute Tabata Workout

We picked out this simple 20-Minute Tabata Workout from to compliment your efforts to start working out, It doesn't have to be that complicated.

There are tons of resources that solves your workout issues here on Nutritionrealm Fitness alone talk more of those out there.

5. Get a Companion

Since weight loss is a commitment that's so interesting, so beautiful that it could increase your confidence... It even gets better doing it with a friend or a family member.

weight loss companion

Embarking on a weight loss journey alone sounds boring but when you have a partner to work with? That sparks up many things. For starters:​

  1. Sense of Determination
  2. The feeling that you're not alone.
  3. Someone to help you keep track of your progress.
  4. Someone to have fun with while working out or go on jogs, runs with.
  5. And so on...

You'll be providing support for each other and oh! someone to motivate you when you feel down.

This is something you'll want to have.​

In conclusion

These weight loss advice should put you in the right direction to losing weight fast, If you'd like to learn more the check out these ten quick weight loss tips.

Feel free to share this article if it has provided some valuable advice to you and do not forget to leave a comment below if anything at all.


Diet & Weight Loss

How to Lose Weight Fast For Teens: The Complete Guide

​If you're looking for how to lose weight fast for teens then you've come to the right place. You'll not only discover the diets for teenagers to lose weight, You'll learn all there is to know about weight loss for teens.

Want to slim down? Tired of not having that hour glass body shape?

Or perhaps you want to fit in and have your peers stop body shaming you.​ Feeling overweight as a teen? It's okay.

According to the NHANES, 2009–2010, among people ages 2–5, 26.7 percent had overweight or obesity, and 12.1 percent had obesity. Among people ages 6–11, 32.6 percent had overweight or obesity, and 18 percent had obesity.

Among people ages 12–19, 33.6 percent had overweight or obesity, and 18.4 percent had obesity.​

We understand that most teens are challenged with the task of losing weight especially the girls here's why we've created this weight loss for teens guide.

​But first lets give you a clue of what's to come as you might need to dump many of your favorite foods and eating habits that's slowing you down and adding to the body fats you've got.

how to lose weight fast for teens

This article is divided into three main parts.

We hope you'll find it interesting and most probably get your answers.

1. Things to Do Before Weight Loss

This is one of the biggest step to losing weight especially for teens.

In this section of the article we'll list the most important things to do before and when you decide to start your weight loss journey.

Are you ready?

weight loss for teens

I. Prepare Your Mind!

The human brain has some amazing specialties and can help you decide what is best for you, or not.

Before teens can start loosing weight they must for get their mindset right.

To get started, Here are some questions to ask yourself:

  • Am I ready to start losing weight?
  • Is this the right time?
  • Am I really set to dump some food that adds junk to my body?
  • Am I ready to do all the hard work? - Cause it's not really that easy, We'll get there soon.
  • Is this what I really want?

Cause as much as losing weight can be relieving and fun at the same time, If you can't tick all of these questions answered the way they should, You might not be ready and should probably back down.

But if you are? Then this article is for you... The action takers.

Please read on.

II. Make A Weight Loss Goal

This is often the next thing to do. By now you should've already know how much you weigh. It's up to you to determine how much pounds, lbs of fat/weight you wish to shed off.

yoga teen

For example Liz shed off ​ 80 pounds in record time, That shocked her doctors.

Now you should decide too. For example "I wanna go from 100lbs to 65lbs or lower".​ This is usually not hard.

However it is advised to set your weight loss goals to losing lower units and scaling it up as time goes on.

In our guide to getting ready for fitness, We mentioned that when making your weight loss goals to make sure they're S.M.A.R.T aligned.

how should you set your weight loss goals

As you can see above, your weight loss goals need to be specific, As specific as possible would be great. Then next is it measurable? We mentioned tracking how many lbs you wish to lose.

You should know by now you have to measure everyday to keep track of your weight loss.

Then next is achievable. How achievable is your goal? Is it relevant or not? Then the last not least is, Your goals should be time based.

III. Start Working On Your Weight Loss Goals

From the next day As soon as possible. As soon as you've determined everything from step I and II.

Then now's a good time to pay attention to number 2 phase of this article to weight loss for teens.

Sit tight for it.

2. Eating Healthy & Proper Nutrition

Healthy eating and nutrition has a lot to play in the weight loss goals of a teenager. Most teens often think to lose weight, The solution is to eat less or not even to eat at all when in reality it is the other way round.


Here are a few things that has to do with nutrition for diets and weight loss.

1. Eat Your Meals Properly

By that, You shouldn't skip any meals all in the name of wanting to lose weight. In fact we recommend that you eat four to five smaller meals.

This should keep your blood sugar at bay and you shouldn't feel as hungry as you're supposed to.

2. Do Some Light Exercise

Preferably before you take breakfast. It doesn't matter if you were only able to do 3 push ups or just stretching as that's good for fitness.

Don't take it too far with your body. You're just getting started and this is not the time for rigorous exercises yet so keep it at bay and maintain your light exercise and breakfast routine.

sit ups

Least I forget, This also helps speed up your body metabolism rate. Do NOT give into your cravings.

3. Adopt Some Healthy Eating Habits

You probably don't know it yet but the way at which you eat sometimes do affect how it works your body. First and foremost you shouldn't eat anything from 9PM - 6AM.

Now's the time to start operation Stop Midnight Snacking.​

Because metabolism is slow at those times and the rate at which your body processes the food is poor, Besides this will keep your on a schedule, Disciplined.

Avoid Eating While Standing Up

A good healthy eating habit to adopt is to eat on a table.

If you're not used to one, It will take time and your body should adjust just fine. Sit down to chew your meals and break every food particle down.

Proper chewing also​ makes the work of metabolism faster.

Make Most Of Your Meals

Avoid buying food where you don't know most of it's content. Make your own meals and reduce or refrain from buying your food at the cafe.

If you're the type that goes to the restaurant often, you should see the list of foods they have online even before heading there to make sure you won't be eating or tempted to take what's not great for your weight loss goal.

Love Snacking? Consider These...

​If you're the snacker then you should pack your snacking jar or list full of healthy foods only and do away from the bad ones.

Whenever you wish to snack then make sure to eat only healthy fruits and vegetables that will do you much good. Take a look at these healthy eating best practices.

They'll help you a lot.

Here's a list of healthy foods that burn stomach fat, Make sure to try these. ​

4. Drink Lots of Water

drinking water

Water has a huge role to play when it comes to losing weight fast. Generally it is advised to drink at least eight cups of water per day.

Fluids are good for the body, Other than water there are also others with almost no calories you can take like juices, special smoothies and others.

At most it's important not to push your body too much. Do what is great for you but do not be lazy to do what must be done.

3. Exercise and Workouts

On this section we've got you covered. Workouts and exercise to lose weight fast for teens. This is where most of the work is done.

Lets get started.​

Practise Some Yoga

There are many health benefits of practicing Yoga, apart from the fact that it's improves balance and helps you get a better posture, There are some fantastic yoga asanas for weight loss as well.

Practicing yoga sends signals to throughout your body to increase metabolism. These moves helps melt fat within your body and bring you closer to your weight loss goals.

You too can use yoga for weight loss as found on

yoga for weight loss infographic

Working Out

On we've done most of the work for you, Tons of resources.

1. How to Get The Best Body Shape (The Ultimate Visual Guide)​

In this post, We've made a list of over 2o visual graphics and infographics to help you get the best body shape, The body of your dreams.

In this post you'll find:

  • The List of Healthy Foods For Weight Loss
  • How to Pack The Perfect Gym Bag
  • The Best Songs to Listen to Whilst Working Out
  • No Equipment Exercises to Lose Weight Fast
  • Healthy Smoothies to Lose Weight Fast
  • Squatting Techniques for the Perfect Body
  • The Yoga Essentials & Musts For Weight Loss
  • Tips to Enhance Your Workouts & More...

This post has been shared over 24,000 times... You'll find it useful.

2. Get 6 Pack Abs Fast With These 15 No Equipment Workout Exercise

You wish to get 6 pack abs fast? You need exercise. Exercising with no equipment? Can they get you results? The answer is YES.

We made a list of 15 unique no equipment exercises you can practice at home​. Exercises to get you ripped without giving you the stress of having to go to a gym.

This is one of the most shared and viewed post on our blog.

piyo banner

3. Five Moderate Exercise For Better Fitness 

A simple infographic we designed with all of Nutritionrealm's readers and fitness beginners out there in mind. We simply listed five easy workout methods to get started with.

These moves are easy to pull off and can be done almost anywhere.

4. Three Minutes Arm Exercise Anyone Can Do... Anyone

Feel your arms are too big? And there's a need to have it reduced? This post or should we say set of visuals is for you. We got them from BuzzFeed where a certified trainer shows us how to workout your arms in three minutes flat.

Anyone can pull off these moves and so can you. Hint: the ​article has been shared over 9000 times.

5. The Complete Guide to Exercising Outdoor & The Benefits

This is one of the most complete guide we've ever written this year. It contains over 10 benefits of exercising outdoor, techniques and how to go about it.

You'll learn the various exercises you can do outside of your home and a gym. It's fun, refreshing and rewarding.

Weight loss for teens is not rocket science, In fact this is the best time to curb those fats before they turn something else. You should also remember to walk as much as you can and do some light jogging.

Those do help. We've added a list of cool article for further reading.

This is all there is to learn when it comes to losing weight for teens, Click on the links below for further reading 🙂​​​

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Sports Nutrition and Hydration: The Complete Guide

Keeping your body hydrated is a very essential part of the process of sports nutrition.

​If you do not have enough water in your body at any given time, your body will ultimately suffer. It is a fact of life that can not be denied.

​As an athlete, not providing yourself with the necessary amount of water, or limiting it, can cause you to have numerous problems including the risk of serious health complications.

​On top of that, your game will suffer without the right amount of water.

Why Water Matters!

Without taking you too far back to science class, think about the serious job that water has in your life and in your body.

  • It has to be there to move the vitamins, minerals and other nutrients through your body. It keeps blood moving which carries the fuel that your cells need for energy.
  • Additionally, water helps to move out the waste products from your cells. This allows them to keep your cells at an optimal level.
  • Finally, your body uses fluids to keep the body at the right temperature, there by protecting your health overall.

Bottom line. Can you live without water? No. When it comes to sports nutrition, it is nothing short of essential.

How water helps in sports nutrition is important for you to know and to practice. When your body burns energy, it produces heat. That heat races through your body.

If you think of your body as a car, if the engine gets too hot, it can not perform as it should. Therefore, you will find a way to keep your engine cool, water is a necessity.

​Additionally, your body needs to have these fluids to allow you to carry all the nutrients throughout your body.

Since you are working on developing muscles, enhancing your physical characteristics, you realize that your body needs those nutrients to get where they need to go.

how much water should you take

Source: Womenshealthmag

For that, they need water to push them through.

Water helps your body to grow, but also helps you to repair cells as you work hard at achieving your goals.

The Importance Of Staying Hydrated

​Water helps your body to grow, but also helps you to repair cells as you work hard at achieving your goals.

  • ​If you lose 2% of your body’s fluid, your overall performance will considerably drop.
  • If you lose 5% of your body’s fluid, you can find yourself facing heat exhaustion, which is not good. Now, you are barely moving.
  • ​If you lose 10% of your body’s fluid, you are at risk for heat stroke and even death through dehydration. In other words, game over.

How Much is Enough?

Do you think you can just drink a glass of water when you are thirsty? Thirst is actually the first sign of dehydration.

Drinking water

Source: MTL Blog

Do you think you can just drink a glass of water when you are thirsty? Thirst is actually the first sign of dehydration.

​If you get to the point of being thirsty, you have already lost at least one percent of your body’s fluids and are already putting your body at risk.

​There is not too much, drink more than enough to quench your thirst. Do not stop when you are no longer thirsty either.


It is essential that you are always keeping those fluids moving in your body, pumping energy to your cells so that you can perform.

There are plenty of misconceptions out there about how much water is enough water for you to have in your body.

​The fact is that your body should not be restricted during your practice, your warm up or during your game.

​Your body needs water consistently throughout.

drinking water the right way from lifehack

Drinking water for effectiveness from


11+1 Paleo Lunch Ideas That Aren’t Sandwich 😍

It's been a while since we had a recipes roundup added to Nutritionrealm FOOD.

Earlier this year we've had you take a look at 9 out of the most popular recipes in 2017 and some very good looking, amazing and healthy waffle recipes.

That's not all, In our 2017 weight loss workout challenge, we implored NR readers to eat clean instead as it's got many benefits as seen in our daily healthy lifestyle checklist. A must read.

The paleo system of eating is one of the most popular diets on earth, It involves eating only foods that are naturally made. Unprocessed foods. Unfiltered, as given by nature and ...

Of course it's got it's own perks, Eating Paleo is often regarded as eating clean. Just as we've encouraged you to do that this year, Here's 13 healthy paleo lunch ideas & their recipes to add to your archive.

Also Read: Paleo Food Recipes That Are Perfect For Lunch​

Ready to see them?

1. Fall Chicken Avocado Pear Salad

Fall Chicken Avocado Pear Salad

Perfect for salad lovers. Get the full recipe:

2. Spicy Chicken & Sweet Potato Meal Prep

Spicy Chicken and Sweet Potato Meal Prep

Awesome stuff. Get the full recipe:

3. Paleo Sweet Potato Waffles

Paleo Sweet Potato Waffles

Not only for lunch, You can try this for Breakfast too 😍😍. Get the full recipe:

4. Curried Cauliflower Rice Kale Soup

Curried Cauliflower Rice Kale Soup

Gimme some. Get the full recipe:

5. Bruschetta Grilled Chicken Zoodle Bowls

Bruschetta Grilled Chicken Zoodle Bowls

You'll love this zoodle bowls. Get the full recipe:

6. Roasted Winter Veggie Power Bowl 

Roasted Winter Veggie Power Bowl

Get the full recipe:

7. Fish Tacos Bowls (Gluten FREE)

Fish Tacos Bowls (Gluten FREE)

Great for vegan as well. Get the full recipe:

8. One Pot Chicken Teriyaki Zoodles

One Pot Chicken Teriyaki Zoodles

It's amazing. Get the full recipe:

9. One Sheet Pan Shrimp Fajitas

One Sheet Pan Shrimp Fajitas

Get the full recipe:

10. Shrimp Salad Bowl With Mango Salsa

Shrimp Salad Bowl With Mango Salsa

Healthy & beautiful. Get the full recipe:

11. Pulled Tandoori Chicken

Pulled Tandoori Chicken

Get the full recipe:

12. California Steak Salad

California Steak Salad

With Chimichurri dressing. Get the full recipe:

Love these paleo lunch ideas? You'll love the paleohacks cookbook recipes with over 200 easy, healthy and delicious paleo recipes. Where to find it? Click paleohacks cookbook recipes to discover the treasure.


ATTENTION: Eating These 9 Foods Will Lighten Up Your Mood

Just as there are energy boosting foods, There are also mood boosting foods.

Foods that keep you feeling great all day long. If that's what you're looking for then you've come to the right place. In this post you'll be introduced to over 12 of such foods.

Not only are these foods good for your mood, They're also great for your health and most of them are healthier snacking option as they contain the nutrients that your needs to stay well.

We can go on and on with this introduction of these mood boosting foods...

...Or jump right in.

Wish to discover these foods now? Lets get started. ​

1. Greek Yogurt

​Greek yogurts have a special way of bringing out the happiness in you and shaking off depression.

It's high levels in calcium triggers the part of your brain that boosts your mood and makes you happy. They're also known to be richer in protein that normal yogurt.

This makes for a better and healthier option​ that helps curve unnecessary cravings and snacking.

2. Eggs

Rich in protein, Eggs are not only considered an alternative energy boosting food to coffee, The tryptophan that eggs carry has a way of calming a stressed mind and body.

The beauty of this mood boosting food is ​it doesn't matter how you prepare your egg, whether boiled or in your favorite form. They're also a healthy source of vitamin D.

3. Coconut

​Coconuts are known to promote better mood and push away bad feelings.

Rich in potassium and fiber, Coconuts are among the most recommended fruits to eat for weight loss as they keep you full all day Chasing hunger all away.

coconut banner

and help you stay in a lively mood.

​There are many forms you can take coconut. You can either go for the flower or some coconut flakes, The unsweetened version is recommended for people who wish to lose weight fast.

4. Berries

Right from time, Berries have a knack for lightening up your mood. If you're looking for that one food to take it all out on then feasting on berries will leave you with nothing but a healthier mood.

They contain tons of antioxidant and folates that keeps the brain in a lively state​.

5. Spinach

Spinach was recommended in our last post, they're that good.

Often regarded as a superfood, Taking a dash of spinach can affect your mood in many ways. They're good vegetables and they supply your body with the necessary nutrients it needs.

Energizing and refreshing your mood.

6. Green Tea

There are many health benefits of green tea. They're known to aid weight loss and help detox your body to get rid of harmful substances.

They possess a calming effect that keeps you focused and rids anxiety.

7. Beef

You anxious? Take some green tea or eat beef.

Beefs are good sources of protein and vitamin B, They help relieve your anxiety and relax your muscles. They're best eaten side by side some vegetables.

8. Peanuts

Feeling a little bit cranky? whether a lot or little bit.. Having some peanut might be able to lift this nasty mood. The crunchable aspect of this legume is the fun part.

They're rich in​ magnesium and fiber which mentioned earlier keeps you food to avoid unnecessary eating.

They also contain some healthy fats some part of your body like your brain needs to keep moving in the right direction.

9. Water

And finally, clear out your mind and flush it down with water.

Sometimes the secret to staying alive and healthy is to simply take enough water.

If at anytime of the day it all starts to get foggy, Try taking some water. It works wonders.​


On Lowering Your Body Cholesterol & Healthy Food Substitutes

An infographic post.

Body cholesterol, calls it the silent killer.

Having a high level of cholesterol is bad for you and unless it is the good type, You should by now have started looking into solutions ASAP as this is not good for the heart.

Having high cholesterol is one of the causing agents of numerous heart diseases and ​terrible ailments such as stroke. This ultimately means that the lower your body cholesterol...

The lower the chances of you getting those life threatening diseases.

Since you wish to learn how this is done (lowering your body cholesterol) and possibly find some amazing healthy food substitutes to complement the process, You've landed here.

Good thinking.

Lets get to the meat of this post then :)​

Lowering Your Body Cholesterol Naturally

There are many ways to reduce your body cholesterol naturally and according to Living a healthy lifestyle is the key to reducing your cholesterol levels. Check this out:

On Lowering Your Body Cholesterol

A few things we'd love to point out from this infographic is that:

1. Smoking is an easy way to get more cholesterol into your body, To lower the rate means lowering the amount of burns you make per day or even do away from burning any.

2. Fruits & Vegetables are not just great at helping you lose weight or boost your energy levels,​ They're also great in keeping your body cholesterol at bay, This is why most of those foods are regarded to as super foods.

3. Eating heart healthy foods and fishes like Salmon is also a great option.

4. Then increasing your physical activities, Very crucial, Check out these ten physical activities to stay fit.​

Heart Healthy Food Substitutes to Reduce Cholesterol

Because most of the time, The main way these cholesterols get into our body is by ingesting it. They're in our foods, what we eat, However, by substituting some simple food and ingredients...

... or switching to healthier options.

You can win this fight against bad cholesterol. Check out the healthy foods on this infographics from​

Lower Cholesterol

At the end of the day, These foods are not only good for lowering your body cholesterol.

They're also good for your heart condition and overall health and fitness.​ Enjoy being healthy and do not hesitate to share this article if it has helped you.


A Healthy Lifestyle Daily Checklist That Just Does It

Looking for a healthy lifestyle daily checklist to follow so as to promote good health? You've come to the right place.

It’s no secret that a healthy lifestyle has its many benefits for everyone. Creating a positive mental state, making healthy food choices, and partaking in regular physical activity are all major factors to your overall well-being.​

​Nurturing your spirit, mind and body should be on your top list of priorities.

As you follow these simple rules, You'll discover that a healthier you is way better than an average you.

Lets jump right in, But first... The healthy lifestyle daily checklist in summary...

A Healthy Lifestyle Daily Checklist That Just Does It

1. Eat Breakfast

Breakfast is the most important meal of the day. Taking a healthy breakfast that makes your body happier not only sets you on the right part for the day.

According to Taking the right breakfast that contains all the proper nutrients and minerals accounts for Improved concentration and performance either in school or at work.

Must see: 7 Healthy Waffle Recipes to Spice Up Breakfast

2. Eat Clean (Healthy) Throughout The Day

No need for sinful snacking...

Bad foods with ingredients white sugar or excess oils that stops your body from detoxing naturally.

Instead focus on eating good food through out the day, This does not only apply to breakfast. According to eating healthy foods with tons of vegetable and fruits can protect you against certain types of Cancer.

Eating other foods that contains fiber also helps in your weight management goals and in general helps cleanse your body.

clean eating rules for 2017

Use the simple clean eating rules above as a guide for your healthy eating daily checklist and note that your goal as well should be to take everything you eat with at least a fruit or vegetable.

You should read: 9 Healthy Eating Best Practices to Follow When Eating Out

3. Drink Enough Water

You need to stay hydrated to have a great day.

Your body needs water to run effectively, Water's also mostly part of what your body needs to flush toxins out, It's recommended to add drinking enough water to your daily healthy lifestyle checklist.

This brings us to the main question, How much water should I take daily?

The European Food Safety Authority recommends that women should drink about 1.6 liters of fluid and men should drink about 2.0 liters of fluid per day. That's about eight glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man (Source).

Read: 9 Detox Water Recipes Your Body Will Love (Over 20,000 Shares)

4. Smile Always

Not just once, not twice... But through every moments of your day.

smile Healthy Lifestyle Daily Checklist

Smiling often they say makes you look younger. It also is a way to relieve stress and make you feel better about a lot of things.

When bad mood sets in, Smiling is an effective remedy, Make sure to laugh and smile everyday. It affects your spirit, mind and body in many good ways. Here's 7 benefits of laughing and smiling often from

5. Include Workout & Stretching In Your Day

No good daily healthy lifestyle checklist should leave this out.

Exercising, working out, stretching has many immense benefits to your day and overall wellness. It doesn't matter how tight your schedule is, You should spare some minutes of your day to do some exercise or stretching.

piyo banner

Even if 10 minutes, Our guide to fitting exercise into your busy schedule has a plan for you, You may as well try our spell your name workout challenge if you have more time.

Stretching before, after or without workout according to Sparkpeople helps you reduce the tension within your muscles, Improve blood flow and circulation e.t.c.

Also See: The One Week Daily Workout Plan That Works For Anyone

6. Positive Thoughts ONLY

For a better day and healthy mindset. This infographic from takes you through everything you need to know on this one.

7. Rest Properly & Make Sure to Get atleast 8 Hours of Sleep

Last but not least on our healthy lifestyle daily checklist for you today is to make sure to get enough rest within your day and get up to the recommended hours of sleep.

Exercise and Getting Better Sleep

Eight hours. says sleeping will make you feel better, That's a no brainier.. One of the best ways to solve many problems on your mind is to sleep on it. It's good for your eyes, heart, weight e.t.c

Read More: How Exercise Helps You Get Better Sleep

We implore than you follow this healthy checklist for a awesomer day 🙂

Diet & Weight Loss

11 Detox Water Recipes For a Healthier Body (Infographics)

If you're looking for the best detox water recipes and ideas to take care of different parts of your body, Then this post is for you.

There are many, infact different kind of detox water benefits with different ingredients and mode of preparation. That's a no brainier.

Whether you're trying to make detox water for weight loss, to cure bloating or perhaps making detox water for energy. The content of detox waters (ingredients) are so good for the body.

Earlier in our post on detoxification, w​e explained thoroughly what this means and some simple ways to detox your body without going crazy.

In today's infographic post from we're going to show you up to 11 delectable detox water recipes your body will love.

Are you ready?

Before we visit the infographic... what are the benefits of detox ingredients? You'll find it all in the infographic but before then, Let trash a few.

Detox water Cucumber

  • Flushes Toxins
  • Aids Digesion
  • Fights Inflammation

Detox water with Mint

  • Aids Diegsion
  • Eases Stomach Ache
  • Fights Depression

Detox water Lemon & Lime

  • Aids Diegsion
  • Aids Digestion
  • Rejuvenates the skin
  • Flushes toxins

Detox Water Melon

  • Flushes Toxins
  • Improves Blood Flow
  • Boosts the Immune system
  • Fights Inflammation
detox water recipes

Flat Belly Detox Water

To make this, You'll need:

  • 1 Large Apple
  • 1 Large Cinnamon Stick
  • Pitcher of Ice water

Slim Down Detox Water

To make this, You'll need:

  • 1 Sliced Lime
  • 1 Sliced Lemon
  • 1/2 Sliced Cucumber
  • Pitcher of Ice water

Fat Blast Detox Water

To make this, You'll need:

  • 1 Cup Cubed Watermelon
  • 6-8 Mint Leaves
  • Pitcher of Ice water

Green tea Detox

To make this, You'll need:

  • 1 Sliced Lime
  • 1 Green Tea Bag
  • 1/4 Cup Mint Tea Leaves
  • Pitcher of Ice water

Your thoughts as to this detox water recipes?

Share it in the comments section and you may as well save this infographic to Pinterest for later.

Quick Question: Which one are you going to try first? For me, I think I'll go with the fat blast detox water to lose belly fat that has mint leaves and water melons. How about you?

Lets see yours in the comment section, Bye for now.


Burn 300 Calories in 10 Days With This Countdown Workout Routine

Have you ever torched 300 calories off from your body's weight?

Want to know what it feels like to burn 300 calories in ten days using a simple countdown workout routine that requires you carry out some simple moves.

Who would've thought burning 300 calories could be this easy. This initiative is targeted at helping you get more exercise into your busy day.

If you have more time on your hands, You'll also love this simple spell your name workout challenge we created for you.

Lets jump right in 🙂

burn 300 calories infographic

To burn 300 calories in ten days, This countdown workout routine requires that on the first day you perform:

  1. 10 Jumping Jacks
  2. 10 Squats
  3. 10 Crunches
  4. 10 Push-ups
  5. 10 Jump Ropes

Then as the days pass by you decrease the rate at which you perform those moves by one till the tenth day where you'll be left to perform just one move of each workout routine.

And yes, burning 300 calories of fat can be as easy that.

Also read:

  • Our One Week Daily Workout Plan That Works For Anyone (Read it here).
  • An Easy 2017 Weight Loss Workout Challenge + Nutrition Tips (Read it here)

Got something to say? Use the comment box and don't forget to share 🙂


Soul Nutrition: 21 Ways to Nourish Your Body/Elevate Your Mind

Today's nutrition-ish post isn't about food.

Rather it is about your general health and wellness from within, Making your soul happier and alive than ever before.

We're happy to present this infographic that describes ​summarizes 21 ways for you to feel better and happier.

After all with all the healthy living and eating hullabaloo, The goal ​is to be happier in your inner and outer self. Lets not waste time. Here's the infographic.

21 Ways to Nourish Your soul

1. Yoga - Practicing yoga has many benefits, As seen in this infographic and in this post published earlier, It increases your body flexibility and improves muscle. There are different yoga poses aimed at helping you solve different problems.

For example these moves are aimed at helping you get better sleep.

2. Aromatherapy - Aromatherapy from the many things used in this session can help de-stress a stressed mind​. It's defined as the art and science of using naturally extracted aromatic from plants to balance and promote overall body health and wellness.

Develop A Healthy Soul

3. The use of Aphrodisiacs. Here's more info on this from

4. Oil Pulling - Mostly from coconuts has many health benefits ranging from detoxing the body and mouth helping you fight bad breath.

5. Volunteer to do something.

6. Take a deep breath.

7. Take inflammation fighting foods.

8. Meditation - This is often considered one of the best things to do for you, Check out these 7 amazing benefits of meditation.

9. Sleep On It.

10. Take walks frequently, research has shown that this can help solve tons of health problems.

11. ​Feed your intelligence.

12. Read a lot.

13. Bala​nce your chakras.

14. Keep a journal.

15. Get moving.

16. Practice compassion.​

17. Use Scalar energy.

18. Get a Reiki massage​.

19. ​Accupuncture.

20. Feng Shui.

21. Embrace yourself.​


Detox Naturally: 4 Simple Ways to Get Rid of Toxins In Your Body

If you haven't heard of the act of detoxifying your body yet or you've heard but haven't tried, This post is for you.

Quickly for the benefit of those who are just hearing this for the first time, Detoxification involves getting rid or flushing out toxins from some specific parts or your body in general.

These certain impurities pose a great threat to your health and can be made to leave with the aid of some cleansing ingredients.

photo healthy

Luckily this post isn't as complicated as most posts on detoxifying your body out there as this post is focused on how to detox naturally to get rid of toxins in your body without even knowing it.

Unlike most detox recipes that requires tons of ingridients.

While those are the best option, As they're ingredient focused and targets a specific part of the body, Click here to discover over 14 amazing detox water recipes that works.

You'll find these natural ways to detox your body listed below useful as well.

1. Up Your Water Intake

Water does more in the body than keeping you hydrated. It's nature's given and simply flushes out toxins in the body without you knowing. Apart from detoxification, wembd also states that water is essential for energizing your muscles.

detox water recipes

As much as it's important to exercise to stay sharp, You need water during the process to chase fatigue away.

Since the body is made of 70% fluid, Our water intake makes sure flows throughout those hiding places the toxins are and flushes 'em out.

Some of those places include your skin, digestive tract and so on.

2. Take it Easy on Oils & Sugars

If you're in the process of detoxifying yourself then you might wanna rest back on these two for a while.

Foods that contain excess oil & fat usually gets in the way of the detoxification process that may be going on in your body.

poke cake recipes

This also applies to foods with tons of artificial sugar, caffeine to as they trigger some parts of your body to focus on other things apart from cleansing.

To encourage your detox process you could in turn switch to getting your sugar from fruits and minimize food which constitutes of these substances.

3. Sweat More

Anything that makes you sweat more but not stress.

Sweating is an excretion process, one of your body's way of passing out harmful substances in the body through the skin pores.

weight loss

A good way to sweat more is to exercise more which ultimately leads us to talk about the many benefits of exercise.

4. Banish Stress

Like it or not, Stress causes more havoc to the body than you can ever think of.

Stress stops the body from doing the needful things like detoxification process. This is why enough rest and less stress is advised for better overall health and fitness.

4. Increase Your Fiber Intake

Fiber has tons of things it does for the body. we usually recommends foods high in fiber to our readers looking to lose weight fast, It's a no brainier.

eating fiber

It's also one of the necessary ways to get rid of toxins in your body.

A good vegetable source of fiber you should really look into is asparagus, Check out these metabolism boosting foods to discover a healthy asparagus recipe.