sit ups
Fitness

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.

Enjoy.

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 nutritionrealm.com

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lemon water-drink
Nutrition

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.

Culled from: http://www.popsugar.com/fitness/Hot-Water-Lemon-Benefits-37183745

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Energy Boosting Snacking Solutions
Nutrition

7 Mood Enhancing, Bodybuilding & Energy Boosting Snacking Solutions

The best way to fuel your body is to be consuming good nutrients throughout the day.

With meals generally spaced 4-6 hours apart snacking is a pretty major part of your eating life.

​Many people, especially adults with busy schedules, will either avoid snacking altogether or snack on the highly-processed, high-sugar, and low-nutrient-content food out of convenience and...

...simply not knowing any better, or just not taking into account the major drawbacks of poor snacking habits.

​The best solution to body-damaging snacking - in a nutshell – is to...

...Prepare ahead of time!

Follow these guidelines for mood enhancing, body-building and energy boosting snacking solutions that will be a positive influence for you and everyone else in your life:

1. Know What You're Eating

Only buy packaged snacks after you have looked at the ingredient list and determined that there are no added preservatives, sugar, artificial flavors...

smoothie

...or any long ingredient names that you can’t pronounce or aren’t familiar with.

It a general rule that anything with more than 5 ingredients is not likely to be a great choice either.

2. Eat Raw and Fresh Produce Whenever Possible.

Consuming mostly organic is a good rule as well, but since price is certainly a factor for some, try to at least get the organic fruits and vegetables on the list below that are most effected by pesticides.

healthy organic foods

​If you would like a handy chart for your fridge and wallet you can get this one-pager below.

​It provides you with the list of what to buy organic and what fruits and vegetables are safe to buy conventional.

3. Get Creative With Your Snacking

Cook up some healthy recipes and separate into snack size servings so they are ready to munch on at a moment’s notice or grab on the way out the door.

4. Snacking on Potato Chips The Right Way

Are you a chip fanatic? Resist the conventional potato chips that are high in salt and deep fried.

potato chips

You’ll be amazed at how tasty and crunchy your own homemade potato chips are! Thinly slice one simple potato (best done with a slicing blade in a hand slicer or food processor to make appropriately thin) and place...

...a batch in between 2 pieces of parchment paper in the microwave.

Season with a sprinkle of salt or other herbs and cook for 5-7 minutes, until they are lightly browned.

5. Light It Up With Fruits & Vegetables

Fancy up your fruits and vegetables with savory dips and tangy sauces. This will provide lots of variety along with a treat for your sweet tooth.

veg

Make your own so you can control what’s in them. Peanut butter (with just peanuts), slightly heated is tasty treat with various fruits and vegetables.

6. Dedicate your snacking to fruits and vegetables.

Many people find it difficult to consume the required amount of fruits and vegetables the body craves to function at its peak performance.

Make one of your goals to only snack on fruit and vegetable based snacks

7. Have Nuts Around At all Time.

For the last and final point, make sure to keep a supply of natural raw nuts around you all the time.

nuts

Don’t worry about the fat content in nuts, it’s the good fat your body soaks up...

...and uses to your benefit.

You can be more concerned about over consuming high-carb foods like wheat products, potatoes and rice.

Plus, nuts are packed with protein, antioxidants and the body friendly fat: omega-3 fatty acids!

Happy Snacking!

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outdoor exercise for fitness
Fitness

Outdoor Exercise For Fitness: The Complete Guide

People are becoming more and more aware of the importance of fitness and exercise. Whether inside or outdoors, you'll see people working to get and stay healthy.

Outdoor exercise is a particularly good way to improve your health and enjoy life at the same time!

outdoor exercise for fitness

​Gyms are a wonderful asset to people who can afford them, and for people who have the discipline to keep coming back after they've paid their membership dues.

Home gyms are effective ways to work out for people with lots of space and money. Sports and organized activities are a good way for social types to take care of their health while they are "seeing" and "being seen."

​But what about those who live simply - who are happy playing with their kids or their dog, who don't need or want the structure of a gym, who can't afford expensive equipment, who can't work out and talk at the same time, and who don't like competition.

outdoor exercise and its benefits

​Exercising outdoors is a fun, simple way to keep fit and enjoy nature. Outdoor exercise doesn't cost much. It doesn't require a lot of preparation. And it is a healthy lifestyle choice for anyone.

Among the many benefits of outdoor exercise are:​

  • you can do it without equipment.
  • You don't have to mess with crowded gyms and obnoxious people
  • You don't have to make a long trip to get there.
  • You can breathe fresh air and feel the wind in your hair.
  • You don't have to pay a membership fee or make a down-payment
  • You don't have to wear makeup.
  • You do get lots of sunshine and vitamin D for health bones and skin.
  • You can do it anytime, anywhere you want to

Having established that outdoor exercise is a great way to stay fit and enjoy a healthy life, you might be wondering what to do when you get outside.

​Here are seven popular outdoor exercises that will give you a good work out and leave you feeling sweaty, exhausted, and absolutely great!

1. Pushups

Great for your upper body, push-ups also have many variations, including standard, wide, and close grips. They're a perfect outdoor exercise, and if you rotate the three movements, you'll work more muscle groups and get a better result.

For easier motion, elevate your hands. For more resistance, elevate your feet. If you're really brave, try clapping your hands as you bounce.

outdoor exercise pushups

Start with your back and knees straight and parallel to the ground. Slowly lower your body until your nose touches the ground and then return to your starting position with a quick upward press.

Repeat as many times as you can without over-stressing.

2. Lunges

A wonderful outdoor exercise, this is a great way to work your bottom and hamstrings, lunges come in many different variations. This is the basic drop-knee style.

Stand with your feet about three feet apart with your knees at a 90-degree angle.

outdoor exercise lunges

Bend your knees and lower back toward the ground, making sure your heel is flat to the ground and your knees are directly over the center of your feet.

Her​e's 32 Lunge variations to keep things interesting from Greatist.

Keep your upper body straight as you push through the front heel and return to the starting position. Don't lock your knees. Just repeat in a flowing motion.

3. Squats

Squatting is one of the best ways to get that perfect body shape you crave for. Very easy to do for outdoor exercise, if they're done the right way, squats have tremendous power.

squats outdoor exercise

If done improperly, they're less effective. Squats also have many variations - standing, one leg, wide-stance, pile, and overhead. As you do repetitions, you'll feel your legs getting tired. This is a good thing.

They're great for developing your hips, butt, and thighs. Stand evenly with your feet apart. Keep your back straight and your stomach in. Your knees should be just behind your toes.

We must never confuse squats with lunges. Fitwire shows us the clear difference ​between the two.

squats vs lunges outdoor exercise

Squat to the height of a chair, and squeeze your butt as you stand. Repeat. For more vigorous exercise, hold weights in your hands as you squat.

4. Step-ups

Done properly, this can be a brutal outdoor exercise. You can use a bench as your equipment. All you have to do is step up and down, being sure to hold your head up and your back straight.

step ups outdoor exercise

Stand behind the platform (weights in hand for more power). Put your right foot on the bench, transferring your weight to the heel as you come into the step.

Use your right leg only, using your left leg for balance.

Slowly step back. Repeat this at least 10 times with your right leg before switching to the left.

5. Uphill Sprints

Only people who can do a 100-meter dash should try this one. The essential outdoor exercise, all you have to do is find a hillside, and run up it as fast as you can.

uphill sprints outdoor exercise for fitness

Walk down and repeat.

6. Chin-ups

Also known as pull-ups. You can use a tree branch or playground equipment. Grab your pull-up bar with an overhand grip.

chinups outdoor exercise

Your grip should be just wider than your shoulders. Left your body upward as high as you can, and return gently (don't fall) to your starting position.

Repeat the movement as many times as you can. This outdoor exercise will get the sweat going!

7. Duck Walks

For the un-embarrassed! Simple, but hard, this outdoor exercise will give you strong legs and endurance.

skimble duck walks outdoor exercise

Simply squat until your thighs are parallel to the ground. Walk in that position about ten steps, and then return. Repeat as much as you can (probably won't be much!).

In Conclusion

Doing outdoor exercise is a good workout. If done properly, these outdoor exercises will give you benefits as good, as not better, than you'll get in the fanciest gym in town using the most expensive equipment on the floor.

Outdoor exercise also lets you remember how great it is to be outside, rain or shine, breathing fresh air and listening to the birds sing.

So, go to it! Try some outdoor exercise now!

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coffee
Food

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 Today.com 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.

HONEY POT ENERGY BOOSTING FOOD

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.

Conclusion

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 nutritionrealm.com and let us ​know what you think below using the comment form.

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Health

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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Photo: http://sunandmoonoriginals.blogspot.com.ng/2012/12/do-you-really-need-meditation-cushion.html

Food

9 Delicious Poke Cake Recipes For Your Holiday Parties

How many holiday parties are you preparing to attend this season? And how many parties are you going to organize?

...Puffs, Know what really matters? What we're eating. Already we've pushed out a lot of healthy Christmas treats, Mainly desserts ideas and their respective recipes. Here's a few of them:

​Christmas Cupcake Recipes: See These 16 & You’re Good to Go

​15 Easy & Healthy Christmas Cookies Recipes For 2016

​Best Holiday Dinner Recipes: Just In Time For Christmas

Healthy Pie Recipes For Christmas, The Holidays and Beyond​

It doesn't matter if you're having a party or not.. Your family members may be, You might need to suddenly and you know what will make your party attenders wowed? The FOOD.

These poke cake recipes will lighten up the festive holiday mood and make any party even better.

Ready to see the images of the cakes and where to find the full recipes? Lets get started then.

1. Pumpkin Spice Poke Cake

Pumpkin Spice Poke Cake

The first on our poke cake recipes list. Complete recipes at Chocolatemoosey.com

2. Tres Leches Poke Cake

Tres Leches Poke Cake

The Tres leches spots a clean and simple poke cake design. The full recipe at Averiecooks.com

3. White Chocolate Cranberry Poke Cupcakes

White Chocolate Cranberry Poke Cupcakes

The full recipe: Shugarysweets.com

4. Caramel Cream Poke Cake

Caramel Cream Poke Cake

We all love caramel, Get this one from Averiecooks.com and see 15 more desserts basically covered in caramel.

5. Mint Chocolate Chip Poke Cake

Mint Chocolate Chip Poke Cake

Designed with chocolate lovers in mind. The full recipe at: Shugarysweets.com

6. Peppermint Mocha Tres Leches Poke Cake

Peppermint Mocha Tres Leches Poke Cake

Oh look, Another Tres Leches based Poke Cake recipe. Get it from Crazyforcrust.com

7. Skinny Red Velvet Poke Cake

Skinny Red Velvet Poke Cake

For the red velvet lovers. The full recipe: Thedomesticrebel.com

8. Turtle Chocolate Poke Cake

Turtle Chocolate Poke Cake

The full recipe: Averiecooks.com

9. Red Velvet Poke Cake With Cream Cheese Frosting

Red Velvet Poke Cake With Cream Cheese Frosting

Here's another red velvet poke cake design but this time with cream cheese frosting. The full recipe: Averiecooks.com


That's not all.. Discover in our healthy food and recipes archives food ideas to last you through the holiday and beyond.

Before that, Do not forget to share this poke cake recipes with your friends on social media, Feel free to pin any to Pinterest too or you may as well subscribe so as not to miss anything.

G'day.​

Nutrition

Mango Nutrition: Facts & Nutritional Benefits of Eating Mango

Hello there and welcome to Nutrition Realm, We're you'll be learning everything Nutrition, Staying Healthy, Fitness Tips & More.

In today's article we're talking about a common special fruit everyone eats and voila! It's Mango. Down here today you'll be learning all about Mango Nutrition: Stats, Facts and Nutritional benefits of eating mango.

So brace up, Grab a cup of coffee, relax and read on patiently 🙂

Chances are that you know what a mango or should i say how one looks like but to give a clearer picture of what we're talking about here i have attached the looks to the custom image above and a clearer definition below.

Mango

Mango is from the drupe family. A juicy stone fruit. Mostly edible in skin and taste very nice when consumed. Mango belongs to the genus Mangifera. There are different types of mangoes and most are often found wild.

health benefits of eating mango

Other species "Common mangoes" and "Indian Mangoes" are grown in the tropical area.

Now that we know what a mango is, It's time to get down to what we came here for. The facts, stats and benefits of eating mangoes

Making Food From Mangoes

Mangoes are generally sweet tasted but one thing is certain. They differ a lot. Whilst some skin are soft and succulent some have hard skin that takes a while to chew up.

Anyhow it is good food can be made from this beautiful fruit.Mangoes are used a lot in cuisines and restaurant to come up with different deserts and dishes. Juices included.

Ripe mangoes are used to make the food ingredient called "curry". "Aam Paari, A summer drink is made using mangoes and mango pulp can be cooked with red gram or cooked with jelly can be served along with cooked rice.

A meal called Mango lassi is popular in south asia, sour mangoes are used in chutneys then on and on like that, The question here should be have you ever eaten mango in a meal before? Anyways moving on...

Creating healthy food with mangoes, Here's a tested recipe on how to make coconut shrimp with ginger mango sauce.

mango nutrition

Mango Nutrition Value

Mango has many nutritional benefits. Each mango fruit energy value is 100g (3.5oz) which makes serving the common mango 250 KJ (60Kcal) which makes it a little bit higher than that of an apple.

A fresh mango contains a lot of nutrients. Vitamin C and Folates present in large amounts. About 44% vitamin C Present and 11% of folates present in mango nutrition.

Nutritional Statistics

Please take a good look at the table below as it contains every information about mango nutrition.

Energy

250KJ (60Kcal)

% Found


Carbohydrates


15 g


Sugar

Dietry Fiber


Fat


Protein

Vitamins


Vitamin A

Beta-carotene

lutein zeaxanthin

Thiamine (B1)

Riboflavin (B2)

​Niacin (B3)

Pantothenic acid (B5)

Vitamin B6

Folate (B9)

Choline

Vitamin C

Vitamin E

Vitamin K​

Minerals


Calcium

Iron

Magnesium​

Manganese​

Phosphorus​

Potassium​

Sodium

Zinc​

13.7g​

1.6g​

0.32g​


0.82 g

54 μg​

​640 μg

23 μg​

0.028 mg​

​0.038 mg

0.669 mg​

​0.197 mg

0.119 mg​

43 μg​

​7.6 mg

36.4 mg​

0.9 mg​

4.2 μg​

11 mg​

​0.16 mg

10 mg​

0.063 mg

14 mg

168 mg

1 mg

0.09 mg










7%

6%


2%

3%

4%

4%

9%

11%

2%

44%

6%

4%

1%​

1%​

3%​

3%​

2%​

4%​

0%​

1%​

While many of these statistics were gotten from the official USDA website it is also important to know that where;

  • μg = micrograms
  • mg = milligrams
  • IU = International units

It is also good to know that this fruit has some exiting portion of amino acids which results from protein, According to nutritiondata these are stats per one cup sliced of the mango fruit, See the image below.

mango nutrition data

7 Healthy Reasons to Start Eating Mango

1. Mango Helps Fight Cancer - Have you heard that before? Atleast anywhere? Mango contains Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat that helps keep cancer off your body.

2. Helps You Manage Cholesterol - Mango has a significant amount of vitamin C, pectin and fibres. This helps keep the serum that produces high cholesterol in the body in check, Fresh mango is also rich in potassium which proves to be an important part of the body cells and helps control heart rate and  high blog pressure.

3. Helps You Lose Weight Faster - Hard to believe right? But mango has abundance of vitamin and minerals to make the body feel stuffed up when actually it isn't. This fruit also aids digestion thereby making food materials stay less in the body.

4. Adds More Power to Your Immune System - The mango is such an amazing fruit. Having contain nutrients like vitamin C, vitamin A and 25 different kinds of carotenoids. The combination of these guys help keep your human system thus making them stronger and making it hard for you to fall sick.

5. Helps Students Stay Focused - Weird right? Mango fruit is rich in glutamine acid– an important protein for concentration and memory. Thus making it good for people having hard time concentrating on their studies.

6. Huge Skin Clearer - You have some closed pores on your skin? Leave it to the mango fruit and it's nutritional benefits. Mangoes help you unclog your pores and add freshness to the face. You could slice a mango into thin pieces and keep them on your face for 10 to 15 minutes and then take bath or wash your face and see the results.

7. Mango Contains Irons For Women - Mango has a high quantity of iron present in it. So that makes it perfect for people suffering from Anaemia. Being rich in iron also makes it good for pregnant women and women in their menopause age.

Conclusion

The mango contains a lot of nutrients and it's a lot good for the body if you ask me. I'll advice you take it often to enjoy all these benefits.

I think it will be great to know that mango helps fight breast cancer as well or should i use the word prevent breast cancer as it contains vitamins and minerals that chases cancer away. Examples are the Antioxidants mentioned above.

With that we have come to the end of this article. If you like it do not forget to let us know using the comment form and also do not forget to subscribe to our newer posts. We are coming up with a premium subscription plan soon.

Here's a chance to get in before you have to pay to do it. We promise there are no spams. Just latest post from the blog published by google. You may subscribe HERE.

Food

Healthy Pie Recipes For Christmas, The Holidays and Beyond

We all know how important the holidays are...

...Especially Christmas.

The cozy weather, the time to spend relaxing or out with family and friends. The good foods too, Lets not forget that cause that's mostly why we're here with this post.

We know how important the holidays are for you and when it comes to pumping you full of food ideas and recipes? We'll do our best. Just make sure to subscribe to our super newsletter.

Already we published a list of healthy cookie recipes and cupcake recipes, All for Christmas, There's the interesting dinner ideas and you may as well:​

Lets burst this post open shall we?

1. Salted Caramel Pecan Chocolate Pie

Salted Caramel Pecan Chocolate Pie

The pie that's got it all.. Get the full recipe: Crazyforcrust.com

2. Key Lime Pie

Key Lime Pie

Get the full recipe: Selfproclaimedfoodie.com

3. Sweet Potato Pie

Sweet Potato Pie

All the way from Halfbakedharvest.com

4. Cold Brew Coffee Pie

Cold Brew Coffee Pie

Complete recipe at: Thedomesticrebel.com

5. Black Bottom Dulce de Leche Pie

Black Bottom Dulce de Leche Pie

Complete recipe: Crazyforcrust.com

6. No-Bake Banana Cream Pie

No-Bake Banana Cream Pie

Complete recipe: Getinspiredeveryday.com

7. Passionfruit Meringue Pies

Passionfruit Meringue Pies

Complete recipe: Frombraziltoyou.com

8. Peach Maple Breakfast Pie

Peach Maple Breakfast Pie

Yummy and colourful. Complete recipe: Frombraziltoyou.com

9. Caramelized Pineapple Coconut Cream Pie

Caramelized Pineapple Coconut Cream Pie

Complete recipe: Cookingforkeeps.com

10. Chocolate Churro Pies

Chocolate Churro Pies

Lets get crazier. Complete recipe: Crazyforcrust.com

11. Pineapple Pie

Pineapple Pie

Complete recipe: Youngaustinian.com

Food

10 Healthy Holiday Foods Vegetarians & Non Vegetarians Will Love

Vegans are going to enjoy these holidays as much as non vegetarians are. Wanna know why? The foods.

For the past couple of days, We've been updating Nutritionrealm FOOD with tons of healthy food ideas and their recipes to cook during this festive season​.

With at least pinches of gluten in almost all of them... For example:

​15 Easy & Healthy Christmas Cookies Recipes For 2016

​Christmas Cupcake Recipes: See These 16 & You’re Good to Go

11+ Sweet Potato Recipes We Literally Couldn’t Resist Sharing

​Best Holiday Dinner Recipes: Just In Time For Christmas

...We figured we'd need an entire list of food ideas for our vegan followers and here we are. They're best used as side dishes. Anytime of the day too, Perfect for dinner.

You'll enjoy these healthy holiday compatible vegan holiday recipes as much as we do.​

Lets get started.​

1. Roasted Veggie Enchilada Casserole

Roasted Veggie Enchilada Casserole

Gluten-free, Low carb.. The perfect side dish. The full recipe: Cookieandkate.com

2. Cheesy Rice and Beans

Cheesy Rice and Beans

The full recipe: Showmetheyummy.com

3. Burrito Stuffed Peppers

Burrito Stuffed Peppers

You'll love this one for sure, The full recipe: Wallflowerkitchen.com

4. Mexican Wedge Salad

Mexican Wedge Salad

The full recipe from Averiecooks.com

5. Cheesy Jalapeño Cornbread

Cheesy Jalapeño Cornbread

Make this for dessert, The full recipe: Kristimurphy.com

6. Green Rice Arroz Verde

green rice Arroz Verde

Special recipe from Culinaryhill.com

7. Mexican Street Corn Salad

Mexican Street Corn Salad

Specially for Mexican food lovers, The full recipe: Cookingclassy.com

8. Chimichurri Cauliflower Rice

Chimichurri Cauliflower Rice

The full recipe: Delightfulmomfood.com

9. Mexican Rice

Mexican Rice

Oh, Grab the full recipe from Chillipeppermadness.com

10. Black Bean Soup

Black Bean Soup

The full recipe: Mystylevita.com


Nope, that's not all.

Food

Healthy Chicken Recipes: Perfect For The Holidays and Beyond

Thank goodness the holidays are here...

Time to enjoy the goodness ​alongside your family members,

Today in Nutritionrealm's healthy r​ecipes roundup we'll be looking at a list, food pictures and recipes to some breath-taking easy and healthy chicken recipes...

...That are totally perfect for holidays and this forthcoming Christmas. If you're not in a hurry, Here's a list of healthy recipes that are a must try.​

These 16 Christmas Cupcake Recipes Is All You Need This Season​

15 Easy & Healthy Christmas Cookies Recipes For 2016​

These 15 Healthy Foods Takes Less Than 10 Minutes to Prepare (& Their Recipes)

Back to our list of healthy chicken recipes... These guys will make you feel good and confident about what to cook this forthcoming holidays.

You'll discover the best there is. Lets get started?  Absolutely.

1. Grilled Cilantro Lime Chicken

Grilled Cilantro Lime Chicken

Amazing chicken recipe from Lecremedelacrumb.com

2. Lavender and Lemon Chicken

Lavender and Lemon Chicken

You've got to like this one from Popsugar.com

3. Canal House Chicken With Preserved Lemon

Canal House Chicken With Preserved Lemon

Yes please. Get the full recipe: Alexandracooks.com

4. Slow-Cooker Smoky Mountain Chicken

Slow-Cooker Smoky Mountain Chicken

Name, Snazzy.Look, Amazing. Recipe, Healthy. All the way from Lecremedelacrumb.com

5. Breaded Lemon Chicken

Breaded Lemon Chicken

You're going to love this one for sure. Full recipe at Damndelicious.net

6. Sweet Paprika Chicken

Sweet Paprika Chicken

W/Paprika. Get the full recipe: Lecremedelacrumb.com

7. Buffalo Chicken Pinwheels

Buffalo Chicken Pinwheels

You've got to try this one, Get the full recipe: Popsugar.com

8. Lemon-Garlic Drumsticks

Lemon-Garlic Drumsticks

Personal favorite this one. Get the full recipe from Popsugar.com

9. Easy Chicken Manicotti

Easy Chicken Manicotti

Here's the full recipe: Averiecooks.com

10. Avocado Chicken Salad

Avocado Chicken Salad

The perfect blend of Avocado, chicken and salad, Get this one from Popsugar.com

11. 5-Ingredient Chicken Piccata

5-Ingredient Chicken Piccata

This healthy chicken requires only five ingredients. Get the full recipe: Popsugar.com

12. Slow-Cooker Chicken Fajitas

Slow-Cooker Chicken Fajitas

All the way from Popsugar.com

13. Salsa Verde Chicken Enchilada Stack

Salsa Verde Chicken Enchilada Stack

Get this healthy chicken recipe, All thanks to Cookingforkeeps.com


Love these healthy chicken recipes? Share it with your friends on social media and feel free to pin any recipe you find interesting, There's more BTW.

Check out this list of the Best Holiday Dinner Recipes.​

Food

Best Holiday Dinner Recipes: Just In Time For Christmas

Nutritionrealm has quickly become famous especially on Pinterest for it's healthy recipes roundups, All thanks to most of our popular and best sources like Popsugar food, Greatist e.t.c

​We all know there are just times when there are special foods prepared to go with the season, For example.. These thanksgiving recipes.

The holidays are also one of those times and already we're all excited​, Here's some cookies recipes for Christmas BTW. Today we're featuring a healthy list of dinner recipes that are so suitable for any holiday at all.

They're the best recipes you'll ever need. You get the food pictures of the holiday dinner ideas and their respective sources.

Are you ready to see them?

1. Orange Rosemary Chicken

Orange Rosemary Chicken

This chicken recipe is from Damndelicious.net

2. Cider-Spiked Butternut Squash Soup

Looks amazing right? Get this dinner recipe from Popsugar.com

3. Pan-Seared Salmon With Asparagus, Arugula, and Zucchini

Pan-Seared Salmon With Asparagus, Arugula, and Zucchini

You know how good salmon is for your health right? Get the full recipe from Cookingforkeeps.com and 9 more healthy salmon recipes via Nutritionrealm FOOD.

4. Cranberry Chicken Breast

Cranberry Chicken Breast

Yes please... Full recipe from Lecremedelacrumb.com

5. Poached Chicken Breast With Ginger Shallot Sauce

Poached Chicken Breast With Ginger Shallot Sauce

Bet you'll enjoy the shallot sauce added to this one. Get the full recipe from Recipetineats.com

6. Sausage, Apple, and Butternut Squash Stuffing

Sausage, Apple, and Butternut Squash Stuffing

Get the full recipe: Fitsugar.com

7. Baked Quinoa Casserole

Baked Quinoa Casserole

Try this baked quinoa recipe for dinner this holiday. Here's the link to the full recipe: Yumsugar.com

8. Squash, Sweet Potato, Carrot, and White Bean Soup

Squash, Sweet Potato, Carrot, and White Bean Soup

Here's how to make this one: Popsugar.com


Wait, there's more... Simply check out our healthy food ideas and recipes archives.