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.​


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.


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.


Get Fit Now With This Fun Spell Your Name Workout Challenge presents...

A fun and brand new way of adding more exercise into your day and getting fit all year long 😍😍.

Introducing this easy and fun spell your name workout challenge. Although we've created some workout challenge in the past like this new year weight loss challenge, Also we recently updated this article suggesting three different ways to add exercise into your busy schedule.

This couldn't have come at a better time.

Today's workout challenge is targeted mostly at those that are running out of motivation to exercise, getting bored and looking for a fun way to get things done.

You'll love this one.

name workout challenge

There. This spell your name workout challenge basically lists all the letters of the alphabet then we got each assigned with a few exercise moves for your body.

Genious eh? Feel free to save to print and pin to Pinterest as well.

It doesn't matter any time of the day you do it (It kinda does, the earlier the better 🙈🙈) Also see: 10 things to ask yourself before you begin bodybuilding.

The challenge is just to spell your name in full and perform all the moves attributed to each letter at least three times.

This is going to be a very interesting one and we all at nutritionrealm wishes you the best with your fitness goals this year and we'll keep coming up with strategies, tips, articles to help you achieve them😉.

You can also try any of these 7 warm up exercises to get yourself ready.


3 Simple Suggestions For Fitting Exercise into Your Busy Schedule

Everybody wants to exercise their body, But not everyone has the time to do it.

There are many health benefits of exercise, way many than we can ever cover in one post like this one however, we've gone pretty wild to list a few of them below:

  • It keeps you fit
  • Helps you stay in good shape.
  • Burn excess or un-needed calories living inside of you.
  • Makes you look young
  • Exercise prevents heart disease
  • Exercise prevents osteoporosis and many more other benefits.

While everybody wants to do it, reap the benefits of exercise... Not everybody has the time.

The simple solution might be able to create a or join simple fitness program like this one called PiYo.​

Instead of ignoring exercise altogether, you could do some moderate exercise for better fitness or completely read this post for suggestions on integrating excercise into your busy schedule.

​Think of exercise like you think of a major task in the office.

Break it up into tinier components. ​Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.

Take these three suggestions into consideration as they'll be of great help if you're struggling with taking exercise serious with your busy schedule.

Suggestion 1​

Do 30 minutes of exercise four times a week

This could be just about any of the exercise for example 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs) should do.

Also see: The Superhero No Equipment Exercise Moves

Suggestion 2

Do 30 minutes of exercise three times a week

This is just like suggestion one however the exercise you have to do has been reduce to three times a week. Here's an example of how you could break em down.

  • Mon: 20 minutes cardio + 10 minutes stretching.
  • Tues: 20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.
  • Wed: 20 minutes cardio + 10 minutes of Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Also see: These 15 No Equipment Exercises to Get 6 Pack Abs Fast

Suggestion 3

Do Excercise For 20 minutes, 5 days a week.

Again, another suggestion that could work, See example below:

  • Week 1: all cardio
  • Week 2: weights
  • Week 3: Cardio on Mon/Wed/Fri
  • Week 4: Weights on Tues/Thurs

Then repeat the entire cycle when you get to the second month. See? as easy as that.

​Ideally, one should gradually increase the frequency or intensity, or both. But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity.

This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).

10 Minute Morning Workout

You may choose to go over this simple morning workout challenge that consists of these simple moves. The best part? You can complete em all in just ten minutes to keep fit.

Here they are:

  • 10 Squats
  • 25 Jumping Jacks
  • 20 Calf Raises
  • 10 Squats
  • 25 Jumping Jacks
  • 25 Calf Raises
  • 10 Squats
  • 10 Burpess
  • 10 Situps

Simple but powerfull, Goes a long way in making sure you get your exercise for the day... Here's something for your Pinterest:

10 minute workout challenge

Read More On Fitness

Diet & Weight Loss

JUST IN: 11 Incredible Fruits That Aids Weight Loss

If you're a fruit lover and you're looking for the best fruits that aids weight loss then you've come to the right place.

In this post we'll be looking at eleven of those fruits.

Not only will you find this list useful as an ally on your weight loss journey, You'll also find that they're common everyday fruits that most people, even you may be consuming throughout the day.

To make them work for you? You just might need to have them in variety, store them at home like you normally do the groceries.

So lets not waste time and get to the meat of today's post, Here are the 11 fruits that helps you lose weight faster.

1. Apples

Apples have zero cholesterol. They contain high level of fiber that makes your stomach stay full and increase your metabolism rate.

2. Avocados

Avocados also have a positive effect when it comes to metabolism boosting. It also helps in the secretion of TESTOSTERONE.

3. Bananas

Bananas are stuffed with soluble fiber that chases away the thirst for eating various comfort foods.

4. Oranges

Oranges helps shrink a sizeable amount of calories from your diet. Oranges also helps you stay hydrated.

fruits that aid weight loss

5. Tomatoes

Tomatoes are endowed with a substantial amount of vitamin C and lycopene which helps accelerate cartamine for fat burning process.

6. Blueberries

Blueberries possess high amounts of antioxidants that helps the body get rid of toxins that aids weight gain.

7. Peach

Peach is high in fiber which helps you stay full and in turn chases hunger aiding weight loss.

8. Coconuts

Coconuts are high in fiber and when consumed can keep you full all day to avoid sinful snacking.

9. Cucumbers

Just like apples, cucumber is one of those fruits that is very low in calories and is made up of 90% water, This makes it fit for helping you lose weight fast.

10. Carrots

Carrots supply the body with a reasonable dose of healthy sugar and is known to contain less calories as well. You can expect to get about 29 calories from 100g of carrots.

11. Dry Fruits

Dry fruits are essential when it comes to weight loss. They contain less cholesterol & adding them to your diets will produce better results. Examples are figs, apricots.. Here's a list of quality dry fruits.


7 Amazing Waffle Recipes For a Healthier Breakfast

By now you should've learnt that breakfast is very important, According to Shakeupyourwakeup, Eating breakfast reduces your chance of having high blood pressure, other heart diseases.

It's also an effective way to prevent obesity.

There are many things, healthy food ideas to eat for breakfast, Take for example these 17 fast end easy recipes. However there are different and specific foods that are more breakfast compatible.

Take omelette for example, Bread and tea, Then waffles...

The center of today's post. There are many and different ways to make waffles and in this post you'll discover them.

Waffle recipes that makes your stomach leap for joy and keep you healthy all day long. Ready to see them?

Lets get started.​

1. Zucchini Cheddar Whole-Wheat Waffles

 Zucchini Cheddar Whole-Wheat Waffles

Standard Zucchini based Waffles. Veggie filled and ready to go for breakfast. Get the full recipe:

2. Vanilla Protein Waffles

Vanilla Protein Waffles

One more shot to get more protein for the day. Full recipe:

3. Oatmeal Chocolate Chip Waffles

Oatmeal Chocolate Chip Waffles

Right from the beginning of days, Oatmeals have always been there for us especially when it comes to making breakfast. Grab the full recipe from and here's 11 more high quality oatmeal recipes 🙂

4. Sweet Potato Waffles With Avocado and Egg

Sweet Potato Waffles With Avocado and Egg

Sweet potatoes are great, They're awesome. Here's a dashing mix of sweet potatoes, avocados + waffles. Get the full recipe from and discover also 11 more super sexy sweet potato recipes.

5. Double-Chocolate Banana Waffles

Double-Chocolate Banana Waffles

Super simple and healthy. An amazing Waffle recipe. Get the full details from

6. Gluten-Free Pumpkin Waffles

Gluten-Free Pumpkin Waffles

Yasss, Finally! Something gluten-free. Get the full recipe from

7. Blueberry Greek Yogurt Waffles

Blueberry Greek Yogurt Waffles

You've gotta try this one, Get the full recipe: