An Easy 2017 Weight Loss Workout Challenge (+ Nutrition Tips)

Nutritionrealm is rolling out a super simple new year weight loss and fitness challenge for those that love taking on challenges and want to stay, remain fit for the rest of the new year.

As mentioned above, This weight loss workout challenge will help you:

  • Lose the holiday weight from all the foods, sweat eats and desserts.
  • Keep you healthy and remain fit.
  • We've also added some simple nutrition tips for the new year 🙂

This workout challenge is similar to our popular seven day workout challenge that's currently doing well, This just isn't as complicated as that one and you can absolutely do and repeat these moves anytime you wish.

​The simple weight loss workout challenge​..

Take on this simple fitness challenge for the new year.

simple fitness workout challenge 2016
  • 50 Jumping Jacks
  • 50 Ab Crunches
  • 10 Push Ups
  • 15 Burpies
  • 30 Squats
  • 25 Tricep Dips
  • 25 Lunges each Side
  • 30 Sec Plank

Repeat these moves three times with 5 minutes rest in between.

Simple nutrition tips for the year...

And because there's nothing compared or (as good) as healthy eating and proper nutrition, you'll find these simple eating nutrition tips useful and really helpful...

simple nutrition tips for the new year 2017
  • Find a friend to get healthy with you. This was discussed in our weight loss tips that actually works.
  • Don't skip breakfast
  • Avoid sugar and refined foods (here's how to curb sinful snacking plus some healthy snacks list!)
  • Eat every 2-3 hours...
  • Pair a carb with a protein
  • Eat lots of green vegetables.
  • Always have a water bottle within reach and drink up, In other words... Try to stay hydrated always!

If you're the one that likes Pinterest as much as we do, we've added those two pinnables beside each simple workout challenge so you can easily Pin for later.

Don't forget to follow us on Pinterest @Nutritionrealm and feel free to write us as regards anything, we reply to all we can within 24 hours 🙂

Have a super 2017 🙂


75 Yummy Clean Eating Snacks Under 100 Calories 2017

If you're looking for the perfect and complete list of clean eating snacks with protein or clean eating snacks to buy, then you've come to the right place to learn more.

In this post you'll discover the best clean eating snacks list that will totally complement your healthy eating goals.

Earlier on one of our previous articles, we discussed how dealing with your sinful snacking can shun weight gain and why you should stack yourself up with some healthy snacks instead.​

The thing is in that post we were unable to supply you with a huge list of clean eating snacks to make...

...That's why we've made this post to show you a list of not just clean eating snacks for weight loss but a healthy and big list of clean eating snacks and desserts under 100 calories.

Most of these guys are also suitable for weight loss. You ready?

Clean Eating Snacks List

  • 1. Apple Slices
  • 2. Veggies and Hummus
  • 3. Cashews
  • 4. Air-Popped Popcorn
  • 5. Bananas
  • 6. Greek youghout with Beries
  • 7. Grapes
  • 8. Homemade Popsicles
  • 9. Pecans
  • 10. Veggies and Guacamole
  • 11. Berries
  • 12. Olives & Pickles
  • 13. Dried Fruit
  • 14. Hard Boiled Eggs
  • 15. Peanuts
  • 16. Avocado with Cottage Cheese
  • 17. Almonds
  • 18. Dark Chocolate
  • 19. Edameme
  • 20. Fresh Fruit Smoothies
  • 21. Grapefruit
  • 22. String Cheese
  • 23. Raisins
  • 24. Bananas with Peanut butter
  • 25. Pistachios

Clean Eating Snacks List

  • 26. Peaches
  • 27. Fresh Fruit Salad
  • 28. Fresh Mango Chunks
  • 29. Fresh Fruit Popsicle
  • 30. Fresh Fruit Skewers
  • 31. Carrot Sticks
  • 32. Mixed Nuts
  • 33. Apricots
  • 34. Mandarin Oranges
  • 35. Sliced Cucumbers
  • 36. Walnuts
  • 37. Watermelon Slices
  • 38. Baked Sweet Potato
  • 39. Apple Chips
  • 40. Fresh Pineapple Chunks
  • 41. Coconut Yogurt with Granola
  • 42. Baked Zuchinni Chips
  • 43. Hazlenuts
  • 44. Cinnamon Popcorn
  • 45. Oatmeal w/ Fresh Fruit
  • 46. Plain Baked Potato
  • 47. Brocolli & Cauliflower Florets
  • 48. Veggie wrap with Salsa
  • 49. Fresh Smoothie
  • 50. Frozen Grapes
clean eating snacks list

Clean Eating Snacks List Contd.

  • 51. Brown Rice
  • 52. Medjool Dates
  • 53. Whole Grain Tortilla with Nut Better
  • 54. Banana Blueberry Bars
  • 55. A Handfull Of Pumpkin Seeds
  • 56. Rolled Turkey Breast
  • 57. Raw Brocolli with Skinny Ranch Deep
  • 58. Southwestern Kale Chips
  • 59. Sliced Veggies with Zuchinni Hummus
  • 60. Peanut Butter Honey Oat Bars
  • 61. Carrots with Avocado Dip
  • 62. Sliced Bell Pepper with Skinny Ranch Deep
  • 63. Sweet Potato Crunchies
  • 64. Sliced Tomato and Feta
  • 65. Chunked Watermelon
  • 66. Celery with Skinny Peanut Butter
  • 67. Steamed Edameme with Seasalt
  • 68. Mung Bean and Kale Soup
  • 69. Skinny Berry Parfait
  • 70. A Cup of Cottage Cheese
  • 71. Romaine Lettuce Wraps
  • 73. Belly Pepper Candy
  • 74. Fruit with Skinny Nutella
  • 75. Marinated Mushrooms

Here's the huge clean eating snacks list you've been waiting for...

Most are under 100 calories and will serve you well in your journey to living a healthier and better life.

Love this list? Give it a share on your favorite social media networks today. We've made a pinterest friendly image you can save for future purposes.

Happy snacking.​


7 Amazing Health Benefits of Meditation

Have you tried meditation to solve your stress and health problems? If you haven’t done so yet, now may be one of the best times to make that experience a reality.

Mediation is one of the most sought after forms of stress relief and is even recommended by many doctors. Something that valuable is something that you should be striving to learn.

If you are someone that spends your evenings worrying, stressing about all that needs to get done and even feeling physically bad without being sick, then meditation may be an ideal solution for you.

In today's post we're going to quickly look at seven health benefits of meditation.

Are you ready?

Benefits of Meditation...

  • Meditation allows you to improve your health including helps to improve heart conditions, cancer risks, high blood pressure and plenty of other conditions. By lowering stress levels on the body, you can heal faster and more effectively from any of these experiences.
  • Meditation allows you to focus, allowing you to accomplish your tasks in a better method as well as faster.
  • Meditation allows you to improve your level of stress. By reducing stress, you will make better decisions and fully handle problems effectively.
  •   Meditation allows you to communicate more effectively, through more defined words that ultimately lead you to a better realm.
  • Meditation allows you to be a better friend and family member. Through the dedication of those around you, you all can become enlightened and therefore on a higher realm of being.
  • Meditation allows you to become the real you, the one that you want to be, rather than the person that is held captive by the world around them.

If you meditate, you can learn quite a bit about yourself as well as the world around you!

health benefits of meditation infographic
  • Meditation promotes health of the mind, too. By allowing your mind to enter this improved state, you can create for yourself an amazing of being, which allows you to think clearer.
  •  It helps to keep your mind sharp.

There are many more benefits to meditation. For each person, this experience is going to be quite unique. If you wish to find out what it can offer you, you must learn to meditate.

You Can Start to Learn How to Properly Meditate Right Now With Our 60+ Pages Free Guide to Meditation..

Start from Chapter 1 which teaches exactly What Is Meditation, stages of meditation, types and all the way to chapter 8 where you'll learn mindfulness?

  • Enter your details to get the ebook.
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Beachbody Black Friday Deals: Get Up TO 65% Off Fitness Programs


Today, this minute, this instant... We're going to show you one of the best black Friday through to cyber Monday deals from Beachbody (One of our sponsors).

The best part? It's FREE SHIPPING on all fitness products apart from the heavy discounts...

Best Beachbody Black Friday Deals

This sale is not a flash type that you'd have to stay glued to your computer to buy fast, neither do you have to join the heavy amount of people on a queue at Walmart.

You can order these deals from the comfort of your home from now till Tuesday, November 29th 2016.

Remember we mentioned this program among the best fitness programs to join in 2016, well if you haven't joined...

Here's your chance to get the top stuff at a discounted price + Free shipping.

Lets dive right In...

1. First, Enjoy FREE Shipping On All Products

Beachbody as a fitness company has a lot of products launched under it.. To name a few among them there's the 3 week yoga retreat (A program aimed at helping people discover Yoga unlike never before).

These are just a few compared to many other fitness programs created by Beachbody and it's certified partners. One of them is Autumn Calabrese who's the brain behind FixAte and the 21 day Fix.

The great thing about ordering anything from beachbody this thanksgiving period is that you don't have to pay for the shipping, Because it's the holidays... Beachbody is footing that bill.

How do I claim this Offer? Simply visit this offer page* and scroll through any of the available fitness programs, The look like below:

beach body sales

Then once you find the one you wish to enroll in.. Click on the Order now button to claim your discount, It's as easy as that... Lets go deeper by introducing some more specific black Friday deals from Beachbody.

2. Get $10 Off The 3-Day Refresh™

Want a clean and final break from the bad habits that's slowing your weight loss and put your body back on the fast track to weight loss and new healthy eating habits?

This might just be the right program for you, Check out The 3-Day Refresh™ and enjoy a whooping $12 off this black Friday period.

People often wonder why they're not seeing good results from their intensive workouts and this often turns to a big discouragement. With a simpler approach to healthy eating and...

3 day refresh

... helping your curb the bad habit that's keeping you overweight.

The 3 day refresh is born. This program features 3 shakes a day, a fiber drink, plenty of filtered water, plus 3 small meals and fresh fruits and vegetables throughout the day to keep your energy and metabolism going.

If You Must Know

If you must know, this program has helped put a lot of people into the perfect shape they've always wanted. To view all the testimonials, more information about this program and how to get your $10 off fast... Click here or:

2. Enjoy Up to 64% Of These Fitness Programs

And ofcourse, Don't forget the free shipping.

Don't you just love the holidays. From today through 29th of this month you get up to a crazy 65% discount of these Beachbody fitness programs listed below.

  • P90®
  • The Master's Hammer and Chisel®
  • P90X2®
  • 10-Minute Trainer®
  • P90X Plus®
  • ChaLEAN Extreme®
  • Hip Hop Abs®
  • Slim in 6®
  • Rockin' Body®

That's a lot there and each of these fitness programs is designed to give you that healthy body and lifestyle you've always dreamed of. There's no limit to your number of orders.

There's the 21 day fix simple fitness program that combines fitness, simple eating and other effective tactics for producing fast results. The 10 minute trainer is also one to look out for.

When you click here... to buy any Beachbody fitness program, we get some commission but that's not on you, Our sponsors takes care of this and not you.

We'd advice you grab these deals very fast.  love these share this page using the share buttons below 🙂 countdown to deal expiry.


7 Common Causes of Allergic Reactions (Allergens)

Wikipedia defines an allergen as a type of antigen that produces an abnormally vigorous immune response in which the immune system fights off a perceived threat that would otherwise be harmless to the body.

...Such reactions are called allergies.

There are thousands of people living everyday with what most consider “common” allergies. These include allergies to substances other than food.

Let’s take some time to review some of these more common allergens.

Most of these allergies stem from exposure to environmental irritants, including indoor and outdoor “pollutants” and even natural or organic products in nature.

Some of the more common allergens include: insects, pollen, plants, flowers, trees and chemicals.

1. Honeybees

Honeybees, bees and other insects often inject venom that, in most people, will result in only mild irritation.

Some people however, have a heightened allergic response that tends to worsen with time, and may include respiratory difficulty, hives and even anaphylactic reactions. Most bees that inject a person with an allergic irritant actually leave a venom filled “sac” in the skin.


You can often remove this sack by gently scratching the surface of your skin with a flat credit card or similar substance.

Be careful however, because you can accidentally break the stinger or stem holding the sac in place, causing the venom to stay put or worse, leak into the surrounding skin.​

2. Pollen

Pollen as an allergen typically results in an allergic response like hay fever or allergic rhinitis. Inflammation of the nose, throat and eyes are common.

3. Dustmites

These are tiny organisms that live in dust. They reside throughout your home, in your bed and pillows, in upholstery and even in your carpet.


The best way to remove dust mites to the best of your ability is to vacuum often, clean often and wash your sheets and bedding as 25 often as possible. Allergic symptoms are similar to those of exposure to pollens, and may include wheezing or coughing.

Many people with dust mite allergies experience ongoing problems, as it is difficult to entirely eliminate dust mites from one’s living environment.​

4. Mold

Mold includes all parasitic fungi or spores that float through the air or live within warm, moist environments.


Mold may also include mildew that grows in the warm, moist corridors of your house, or even right alongside your home. Many households have mold in the basement, but mold may also grow out-of-doors, including in piles of old leaves, in mulch and in related areas.

Mold is often problematic during hot and humid summer months. Consider yourself lucky if you live in a climate where there is little moisture in the air; you are less likely to suffer from constant exposure to mold.

5. Cat or Animal Dander

Certain animal’s, including cats, secrete substances or proteins that irritate many humans’ nasal lining.


Symptoms of an animal dander allergy include watery, itchy eyes, sneezing, congestion and even increased asthmatic symptoms.

Some people develop allergies to dander only after repeated exposure to a pet. Others may experience very severe reactions even to minimal exposure.

6. Ragweed

Often included in the pollen category, and inspires symptoms including itchy, watery eyes, runny noses, wheezing and coughing. For some, it may result in worsening asthma or other respiratory problems.

7. Cockroaches

Many insects, not just honeybees or spiders, can cause allergic reactions in people. A cockroach does not have to bite a person to stimulate an allergic reaction.

Common symptoms of a cockroach allergy include rashes and asthma. Many researchers believe it is the cockroach’s saliva and feces that result in allergic symptoms. Think you don’t have a cockroach problem? Think again.


Some studies suggest that in urban areas up to 98 percent of homes will have cockroaches of some sort. Their favorite places to hide include in kitchens, in closets and in furniture or old luggage.

Usually, people already predisposed to asthma are most likely to react to cockroach exposure with allergy symptoms.

In Conclusion

Most people experience flares or a worsening of their symptoms in the spring, when flowers and other trees begin blooming, releasing pollens in the air.

The good news is even if you are sensitive to any or all of these common allergens you can take steps to reduce your exposure and the severity of flare-ups.

Stay tuned for our next article on managing and treating common allergies. Bye.


The Causes of Low Back Pain and Possible Treatments

low back pain

As there are many causes of low back pain, so there are ways to treat them.

Low back pain is a usual symptom among the modern civilized people. It affects mainly the middle aged and young adults (both men and women).

​People who work on the chair with out exercise and those who carry heavy loads regularly are prone to get complain of Low Back Pain. We can hardly find a person who has not suffered from back pain atleast once in life.

I know I have from sitting in front of the computer for a very long time, Don't get it twisted, There are many reasons for experiencing lower back pain and that's what we'll be talking about in this post.

The causes of low backpain ranges from simple reasons like muscular strain to cancer of spine and hence backache should not be ignored.

backpain exerecices

The pain is felt in lumbar and sacral region and may radiate to nearby sites.

​In Quick Summary, Here are the 3 Main Causes of Backache

Listed below are the three main causes of back pain.

  • Backache due to diseases in the back.
  • Backache due to gynaecological problems.
  • Backache due to problems in other parts of the body.

Now that we've discovered the three main principal causes of backache associated with lower back pain, Lets dive deeper by splitting up each founding cause.

1. Backache Due to Diseases In The Back

Diseases in the back may be the cause of the back pain issues you're having. This part is divided into several sections. Injuries are one of the causes of back pain. Here's the full list.

Functional backache due to imbalance

  • 1) During pregnancy.
  • 2) Pot belly.
  • 3) Diseases of the hip joint.411
  • 4) Curvature in the spine due to congenital defect.
  • 5) Short leg in one side.

Injurial Causes of Lower Back Pain

  • 1) Compression fracture of the vertebral column.
  • 2) Rupture of intervertebral discs.
  • 3) Injuries to ligaments and muscles of back.
  • 4) Lumbosacral strain.
  • 5) Intervertebral joint injuries.
  • 6) Fracture of processes of vertebra.

Backache due to inflammatory conditions

  • 1) Infection of the bone due to bacteria.
  • 2) Tuberculosis of the spine.
  • 3) Arthritis.
  • 4) Brucellosis.
  • 5) Lumbago or fibrositis.
  • 6) Inflamation of the muscles.
  • 7) Anchylosing spondylitis.

Backache due to degenerative diseases in the back.

  • 1) Osteoarthritis.
  • 2) Osteoporosis in old people.
  • 3) Degenaration of the intervertebral disc.

Tumour in the spine

  • 1) Primory tumour of the bones in the spine.
  • 2) Metastatic tumours from other sites like prostate,lungs,kidneys,intestine ect.

2. Backache Due to Gynaecological Problems

These are the Gynaecological causes of back pain.

  • a) After childbirth
  • b) After gynaecological operations.
  • c) Prolapse of the uterus.
  • d) Pelvic inflammatory diseases.
  • e) Cancerous lesions of the pelvic organs.
  • f) Endometriosis.

3. Backache Due to Other Problems In The Body

Find below the other causes of lower back pain due to other problems in the body.

  • a) Renal stones.
  • b) Ureteric stone.
  • c) Cancer of prostate.
  • d) Pancreatitis.
  • e) Biliary stones.
  • f) Peptic ulcer.
  • g) Inflammations of pelvic organs.
  • h) Occlusion of aorta and illiac arteries

Troubleshooting, Here are ways to Get more details.

Low back pain can be a bummer. Here are six ways to find out more about what could be causing your backache.

  1. Complete blood count.
  2. Routine urine examination.
  3. Ultrasonography of the abdomen and pelvis.
  4. X-ray of the lumbar and sacral region. 5) MRI of the spine.
  5. CT scan of abdomen and pelvic region.
  6. Examination of rectum,prostate,genito urinary organs.

Treatments, How to Get Rid of Lower Back Pain.

Lower back pain might need urgent attention as one can't exactly pinpoint the cause until investigation using any of the 6 different steps to diagnosing back pain above.

lower back pain

We believe an expert should be taking care of this for you however, Here are some suggested treatments of backache.

  1. Removing the cause for backache.
  2. Symptomatic treatement.
  3. Back exercises.
  4. Traction.
  5. Yoga. Benefits of yoga.
  6. Surgery.
  7. Homoeopathy

In, Conclusion

If you're feeling some kind of pain in your lower back region, Now that with the help of this post you've find out what could be causing it and possible ways to treat...

... now might be a good time to visit your physician so the problems can be permanently solved.

Remember according to suggestion number 1 above, the cause of the backache must first be removed before anything else.

We hope that this article has served you well, If yes please leave a comment below and lets keep this conversation going. Got any friends with low back pain? Share this post with them using the buttons below.

Till next time 🙂