Tuesday, 22 May 2018


Originally meant to eradicate the body system of alcohol and drugs there are now detox programs to actually help to recreate the optimum body conditioning for complete and better health. Such programs are fast gaining popularity and if used according to instruction the resulting conditions can be very impressive indeed.

Using certain diets, herbs and other specifically designed methods these detox programs help to remove any environmental and dietary toxins from the body system. Some of the ideas behind the use of these detox programs may include minimizing the amount of chemicals ingested which can be done with the consumption of just organic foods.

Another detox exercise would be designed around choosing foods that provide optimum vitamins, nutrient and antioxidants that the body needs to launch the detoxification exercise. There is also the detox program that contains foods such as those high in fiber and water to help draw out and eliminate toxins by increasing the frequency of bowel movements and urination.

All these efforts are needed to ensure optimum health simply because most adults live a lifestyle that is not very healthy to start with, thus the need for such invasive programs to keep the healthy balance in check.

Most people who advocate the use of detox programs on a fairly regulatory schedule, attest to the overall better health conditions. These may be evident in better and clearer skin conditions, more energy, regular bowel movements, better digestion, increased levels of concentration and generally any other positive improvements felt.

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Friday, 18 May 2018



One thing that will surely help to keep you motivated is to think of all the hard effort and time you have spent on getting as far as you have with your diet and exercise routine. You do not want to throw it all away do you? Of course not! You need to give yourself credit for the accomplishments you have made so far as well as your progress towards your future goals.

Another good idea is to use your family and friends as a way to keep you motivated. It can be difficult to hold yourself accountable at time because your mind naturally likes to minimize things. Your family and friends can be a good source of honest feedback. Your loved ones and friends will also have a large impact on your thinking if they think that you are starting to lose your motivation. In some cases other people can actually motivate you more than yourself. This is especially true if your health is at risk if you do not continue your diet. Your loved ones should remind you of how much they love you and how much they want you to be healthy. This will make you feel selfish if you start to slack on your diet or exercise and this will likely make you want to get back on track.




Tuesday, 15 May 2018



Exercise has long been advocated as an ideal way to stay healthy, next only to healthy food choices made for consumption. However for one reason or another, a lot of people do not seem to consider exercising an important part of the daily lifestyle schedule. This is an even more disastrous decision, when it is accompanied by poor diet habits.

In the quest to stay healthy through regular exercise regiments, it may be prudent to take the time to understand just how an exercise regiment can contribute positively to the overall well being of an individual. The following are just some points on how exercise can contribute to a healthier lifestyle:

Regular exercise sessions can help to keep the body weight under control thus avoiding the possibility of gaining unnecessary weight and becoming overweight.

However in order for any exercise regiment to have any positive impact, it should be done with a regular schedule in place and with the accompaniment of a healthy diet choice, and only then can it help to keep the access calories from turning into unwanted fats stored in the body.

Regular exercise also helps to keep the body systems is prime optimal working order. All the various body systems will be able to work efficiently as there would be regular dispercement of oxygen and blood flow to the various parts of the body at all times.

Mentally and physically the body will be able to functions better and be more alert.

Regular exercise has also been known to help the body produce the necessary chemical make-ups that keep a good balance within the system. This essential chemical balance can contribute positively to the avoidance of negativity in the body system, without which, symptoms such as depression and mood swings are very likely to occur.

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Friday, 11 May 2018


Feel Better Through Dieting

If you are a person who has not felt quite like themselves for some time now and are not sure what is going on with your body, have you ever considered that it may be your diet? The food you consume determines the health of your body. If you constantly eat junk food your body will likely be in a low state of health. It will be easier for you to get sick and fight of illnesses, you will feel sick, low on energy, and sometimes even irritable. These are normal side effects of a poor diet. It only makes sense as our body needs certain nutrients to be able to function properly. If you rob your body of these essential nutrients it will do what it has to in order to make sure it makes it so see another day. In many cases, the body will cause undesirable side effects to itself in order to try to give you a hint that you need to start eating better.

Dieting can also be very beneficial for people facing certain mental strains in their current life. A proper diet can be very beneficial for the mental health of a person. Just like the rest of the human body, the brain needs certain essential nutrients in order to function properly. Not consuming a proper diet you will likely become easily stressed or overwhelmed as your brain will be deprived of the nutrients it needs to function.

It is your body and you only get one so you really need to take care of it. You need to remember that your body should be thought of as a temple and not a place that should be filled with bad things. Only let the best things in your body and keep the bad stuff away. I know this is easier said than done but with effort and determination it is possible. Make it possible and don't forget to bring your Fitcover Mineralize Active Foundation with you. 👧

Monday, 7 May 2018


Many people make the error of thinking that a proper diet alone is enough to achieve full body health. This is not the case! A well balanced diet also needs to include regular exercise as this is vital for a person to be healthy.

Exercising will also give you the added benefit of being able to eat more food on a daily basis. While you exercise you burn off fat and calories. The more calories you burn the more you will be able to eat. As well, it will be more acceptable for you to step outside of your diet plan on occasion when you are exercising. After all, you deserve the occasional treat.

Exercise will not only get your body to a better physical state, it will also make you feel better mentally as well. Did you know that your brain naturally releases endorphins while you exercise? When your brain is full of endorphins you will achieve a state of euphoria or a type of high that will make you feel good.

You will feel great about yourself as you begin to see the results from all the effort you have out into your exercise routine. It will make you a more confident person and it will improve your self-worth and self-respect. This will lead to many new great doors opening in your life and ample opportunities. The first thing you need in order to have a happy successful life is a healthy body, spirit, and mind. Exercise can greatly help to improve the state of each one of these.

There is always time to exercise so do not give yourself any excuses. You do not need to do a hour long routine. Doing what you can with the time you have will help. Any effort is still effort.

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Thursday, 3 May 2018


Sticking to a healthy diet while traveling can be one of the most difficult things to do in your life. However, if you learn how to make smart choices, a healthy diet is really not that difficult.

This is probably not the best time in which to start a healthy diet, but if you are currently making healthy choices in your foods already, modifying your diet slightly to accommodate travel is not as it first may seem.

If you are traveling my airplane, a healthy diet may have to include airplane food, which can often be poor for your healthy, depending on the selection. When you book your flight, ask about your food options ask if a vegetarian dish is available.

Vegetarian dishes are sometimes more nutritional in this case, but it really depends on what they will be serving. If you can, eat a larger meal before your flight so that you don’t have to eat the entire meal that is served to feel full.

When driving or taking a bus, you may be tempted to stop at fast food restaurants and eat the foods found there. Avoid this whenever possible! If you’re on vacation, you may wish to splurge a tiny bit, but having fast food more than one during a week can really be bad for your health. If you must, choose the healthiest options available, like chicken breasts and diet soda.

Also, remember that you can take your own food when traveling. Carrying a loaf of whole-wheat bread or pita wraps, some lean lunchmeat, and low-fat cheese in a cooler is a great way to avoid high-fat and high-cholesterol junk food meals. These are much better choices and you’ll save a lot of money as well. Call ahead to ask if there will be a refrigerator in your hotel room.

Lastly, make smart choices when you eat out. If you choose salads or pasta get the dressing on the side and ask about low-carb options. In fact, many places print these dieting options directly in the menu for the health-conscious people. Control your portions by ordering lunch menu sizes or splitting the meal in have and getting a doggie bag, and you’ll be well on your way to healthy eating, even away from home.

Yes, eating healthy foods when you travel can be a challenge. However, your health is worth it. When you eat good foods, you will also fight illnesses that you are likely to encounter when traveling and be more alert so that you can enjoy your trip.

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Tuesday, 1 May 2018



Exercising has a positive impact on the nervous system and almost always sets off pleasure chemicals such as serotonin and dopamine which is the ideal ingredient for calmness, happiness and euphoria.

Therefore with regular exercise regimens in place the brain is able to experience all the pleasurable and positive auras, which in turn will allow the brain to think more clearly, perform better and generally sustain a better morale level, thus by stimulating the nervous system the human mind is able to function at a higher level.

When it comes to beating depression, exercise is almost always recommended as here too the chemical released within the body system positively contributes to a better mindset and thought pattern.

A lot of studies have been able to prove the connection between exercising the body and exercising the brain is one and the same. Feelings of anger, fatigue and tension can be dispelled with the appropriate amount of exercise routines if they are done regularly enough.

In fact, some individuals specifically start on an exercise routine anytime they feel any negativity taking over the mind and thoughts. This form of relief has proven its worth for a lot of people.

Therefore, in order to enjoy the feel good mindset and thought process, every individual is encouraged to have some cardio workouts in place on a regular and consistent basis.

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Saturday, 28 April 2018



Regular exercise is known for the different health benefits it can provide. However, there are only some people who live an active lifestyle. If you want to improve the quality of your life, you should start a exercise regimen. It will lower your blood pressure and it can reduce your risks for various forms of cancer.

Here’s how:

1. Set realistic expectations – prior to starting your new exercise routine, you have to set your goal first. You have to be sure about what you would like to achieve. If it is your first time using an exercise regimen, you should not overwhelm yourself. You should focus on a small goal first and make a list containing the weight loss goals you would like to achieve. Once you set realistic expectations, it will be easier for you to reach them. After reaching the small objectives you have, you can pursue your objectives that are hard to reach. If you have a plan of joining a physical fitness club, you may wish to do so as there are several gyms with personal trainers who can assist you with your goals. If you do not really know what you would like to achieve, hiring these professionals might be the best solution to your problem. They will motivate you by making you understand the importance of concentrating on trying to lose more fat.

2. Look for a fitness buddy – to have more fun while working out, you may look for someone who will be your companion in going to gym every day. Research shows that if you work along with somebody, you will be motivated to do more in your exercise regimen. Whether you are just having fun with someone while you exercise or you become more competitive and are able to push yourself, these things will depend on the type of personality you have. 

3. Keep on doing what you can – there’s no need to worry if you do not have enough money to avail the gym membership fees. There is no rule that exercise should be formal. You can simply run up and down the stairs 10 times every day. You may also bring your dog outside for walks wherever you go. Any action that can increase your heart rate is a type of the cardiovascular exercise. 

4. Eat nutritious and healthy foods – to be physically fit, you must pay attention to the foods you eat during your meals. You should have a well-balanced and healthy diet which is a very crucial aspect when it comes to wealth and overall health. You may contact your dietician if you are in need of nutritional advice. He or she can tell you the right foods to consume and what would best work with your exercise regimen. Always keep in mind that exercise alone is not enough to achieve successful results in weight loss. You have to combine exercise and proper diet.

5. Have fun – you should never feel you are the only person who faces problems while trying to lose weight. Remember that there are millions of people around the world who face the same problem as you. Setting the state of your mind is the initial step that you need to take when it comes to exercise.

You should keep in mind that when you work out, it is not to make your body feel tortured but it is for its own good.  This means that you should enjoy whatever you are doing in your everyday living. You may choose yoga as it is a great way to revitalize your mind while you become physically fit. If you are a man, you may want to join a basketball team wherein you will experience fun while your body starts to lose weight. Likewise, you may also use free weights. If you start your new exercise regimen while you have a negative mindset about exercise, you will never be able to do it regularly. Always remind yourself about its importance.

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Wednesday, 24 January 2018

Losing weight is probably the biggest problem many of us face on a daily basis. It is possibly the favourite New Year’s Resolution along with giving up smoking. It is one of the hardest things to achieve and stay positive at the same time. Losing weight naturally is better for you than any fad or crash dieting programs. Fads and crash diets make you lose fluid and muscle tone first, that is why it is so hard to keep the weight off. By changing your eating habits and doing more exercise the weight will gradually disappear. You don’t have to do everything at once either. Cut some things back first; limit your chocolate bars to one or two a week instead of one or two every day. Little goals are easier to reach than that huge goal of twenty or thirty kilograms. Be nice to yourself and have a treat outside of the home instead of keeping tempting ice cream in the freezer.

Keep a food diary
When you want to lose weight one of the easiest to track when and where you are eating is to keep a food diary. If you write down everything you eat and drink every day, when you come to a plateau and can’t seem to lose any more weight or inches, see if you are overeating at times of the day, or if there is some way to change your eating habits. Some people find in better to have the main meal at lunchtime and have a smaller meal at night. The afternoon gives you more time to use the energy from the food you have eaten.

Include more exercise
Exercise is the best way apart from eating less to lose weight naturally. There are many easy and quick ways to include more exercise into your day.

 Walk to work-if possible or walk to the next bus stop or hop off one stop sooner
 Use the stairs-even if you work on the 10th floor, you can walk up a couple of floors each day
 When you are going to park your car, make sure you are parking it on a long distance from a shopping spot that can also help you to lose your weight and make you healthy.
 Join a walking club, many towns have walking clubs that walk over the city or drive to a central place and walk from there
 Join a gym-some people thrive on going to the gym, others don’t. If it suits your life style this can be a great starting point for more exercise
 Get an exercise partner-it is always easier to exercise with another person. You can keep each other motivated on those days you really don’t feel like exercising
 Play with the kids-kick a ball around with the kids in the park, shoot some hoops, it all adds up and you will be surprised how much exercise you can get in half an hour of kicking a soccer ball
 Walk the dog-always a great treat for them. Get in the habit of a daily walk or ball game in the park

Shop better
Forget about packaged foods and go for fresh fruit and vegetables and unprocessed foods. If it has more than 5 ingredients or an ingredient you can’t pronounce, put it back on the shelf.
 Eliminate all packaged bakery products-cakes, biscuits, cookies
 Buy fresh fruit and vegetables to snack on instead of cakes and cookies
 Shop on a full stomach
 Make a shopping list and stick to it
 Beware of low fat alternatives-a lot of low fat food products contain higher amounts of sugar and sodium. Many low fat dairy products are full of sugar to give you the same taste as full fat products. It is often better to eat less of the full fat product and skip the low fat alternative.
There is more sugar and more salt in low fat foods

Change eating habits

Eat breakfast
One of the lost important ways to lose weight is to start eating breakfast every day. Skipping meals is not the way to lose weight. By all means eat less but eat regularly.

Eat slower
By eating slower it gives your brain time to recognise that you getting full. You will find that you eat less and will still feel full.

Eat more fresh fruit and vegetables
The more colourful fruit and vegetables you eat the more vitamins and minerals you are getting. Fruit contains antioxidants that are good for us and it is found in colourful fruit like blueberries.

Eliminate processed foods
The processed foods we eat are full of fast acting carbohydrates that contain loads of sugar, sodium and sometimes fat. A lot of baked goods contain Trans fat that is not a good fat. Olive oil and the natural fats from lean meat are good for us. They keep our joints in good condition and we need a certain amount each day.

Eat more fish
Oily fish contains good omega fats that are important for our good health and they help to lower cholesterol.

Eat more fibre
Fibre is the stuff that makes you feel fuller longer and gives you a healthy bowel. It helps remove any excess fat from your system and is a vital part of a good healthy diet. If you don’t think you are getting enough fibre add oats to your breakfast, sprinkle bran on cereal and add dried peas and lentils to soups and vegetable dishes.

Add vegetarian meals
Have a couple of vegetarian meals each week. You will be surprised at the variety of meals that you can make for the whole family. Avoid meat substitutes but have eggs instead of meat, include dried pulses or nuts for protein. Replace a meat meal with a hard cheese and fresh salad full of greens, fresh herbs, tomatoes, cucumber, celery and olives.

Eat less meat
Reduce the portion size of lean meat. Your plate should be 2/3 to ¾ vegetables and the rest lean protein. Meat is still important for iron and other minerals but you will notice that you will feel less bloated by eating less red meat. Try to eat red meat medium to rare as it is easier to digest.

Eat less saturated fats
Saturated fats are found in processed and packaged foods and stay as fat in our body. These are the fats that make the bad cholesterol and contribute to heart disease.

Reduce fast acting carbohydrates
By removing these from your diet you will feel fuller longer and have a lower chance of becoming a diabetic. These carbohydrates cause insulin levels to spike and raise your blood sugar.

 Replace rice and pasta in soups with barley and dried pulses like lentils, split peas, kidney beans, borlotti beans, haricot beans, lima beans or cannellini beans
 Choose grain bread products with higher fibre content
 Make a barley risotto, a lovely nutty flavour and add your favourite veggies like mushrooms and asparagus, some lean cooked chicken or prawns

Eat food with a lower GI
Food that has a lower GI will keep you satisfied longer as it takes your body longer to break it down. Most calorie counters have a GI list included and lots of supermarket products like yoghurt have a GI listed on the packaging.

Use less salt and more herbs and spices
Using less salt will lower your blood pressure and stop you from reaching for unsuitable fizzy drinks, sodas and cordials. Add flavour to food by using herbs and spices to make your taste buds zing. If you add chilli to meals it can increase your metabolism that aids in weight loss.

Healthy drinks
Choose healthy drinks in your eating plan. Water is great and sometimes if you feel hungry you are actually thirsty. So have a glass of water and see if you still feel hungry. If you can’t come at drinking 2 litres of water every day you can drink other things.
 Iced tea-make a litre of black tea, add lemon juice or mint leaves and ice cubes for a refreshing drink
 Green tea is a great drink as it contains lots of antioxidants
 Clear broth made from meat and vegetables-this is like making stock and it can be flavoured with your favourite herbs and spices.

Select from fat releasing foods
Indulge in fat releasing foods-they will stop you from feeling deprived and binging on higher-calorie foods. Some foods help more than others in eliminating fat from our diets and they are healthy alternatives. Food containing protein, fibre and vitamin C are a good start.
 Honey-at just 64 fat releasing calories in one tablespoon, drizzle over natural yoghurt and fresh fruit
 Eggs-have only 70 calories and are full of fat releasing protein. Sprinkle with chives for an even more elegant treat.
 Part-skim ricotta cheese-has just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.
 Dark chocolate-has about 168 calories in a one-ounce square, but it’s packed with fat releasing fibre
 Shrimp-good omega oils and just 60 calories in 12 large

Eat at home more
By eating at home you are more able to control what is on your plate and you won’t be tempted by rich creamy sauces and calorie laden desserts. You can always use going out for a meal as a treat but you may find that the food is too rich and fatty and disagrees with you and makes you feel bloated and nauseous.
If you do pine for take away occasionally choose wisely and select the better choices.
 Choose from salads with oil free dressings
 Say no to mayonnaise and creamy dressings
 Pick a cheese free pizza or a low fat cheese one
Eat less more often
Use a smaller plate
Serve you meal on a bread and butter plate instead of a dinner plate. It looks like you are eating more as your plate is fuller. Don’t heap your old size meal on the plate, it defeats the purpose. By eating less and using a smaller plate it does not look like you are depriving yourself.
Five small meals a day
Use the smaller plate and have 5 small meals a day.
 You will never be starving and eat more than you need
 Divide your calories over the 5 meals
 Have a bigger breakfast to start your day

Healthy snacks
Only buy healthy snacks to keep in the house.
 Replace ice cream with frozen yoghurt
 Replace crisps with raw nuts
 Make your popcorn that is butter free
 Make up a plate of fresh vegetables with a tasty no oil dressing. Choose from lettuces, red, green and yellow peppers, spring onions or shallots, carrot and celery sticks, sliced mushrooms.

Set goals
Set yourself goals that you will be able to achieve. Don’t make your entire weight loss one goal. Split it up into achievable amounts. Attempt to lose 10 kilos at a time and you can start by setting smaller goals to gradually change your eating habits. If you set yourself goals that you are able to achieve with a little extra effort you will find yourself reaching them and setting more. Don’t be over ambitious and set yourself goals that are unattainable and end up feeling discouraged and depressed and give up and go back to your old eating habits. It is all about eating the right foods and not starving yourself or exercising like a maniac and being sick to reach that goal.

Food
 One less biscuit with coffee
 An extra piece of fruit a day
 A colourful vegetable with dinner
 Less coffee
 Cut out one thing at a time

Exercise
 Walk around the block every day
 Do some gardening every week
 Walk the dog at the weekends
 10 minutes more exercise each day
 Buy a pedometer and add 1000 steps to your day

Eating
 Eat breakfast every day
 Have 3 meals and 2 snacks each day
 Use a smaller plate for dinner at night
 Eat slower and savour the taste of your food
 Don’t eat in front of the television

The power of positive thinking
Never underestimate the power of positive thought.
It can turn your mood around and give you a jump start to weight loss. Start off by liking yourself regardless of your size. Fine something you like about yourself, maybe you have beautiful long hair, gorgeous eyes, this ankles, great legs. Whatever it is, turn your negative obesity into a positive fact about yourself. There are ways to keep positive.
 Find a mantra you like and repeat a number of times each day. Something like “I will lose weight”, “I am getting healthier” and “I am feeling better”.
 Find time to meditate or sit quietly each day and just be by yourself. Focus on yourself and not your partner and the kids. You will also sleep better by doing this.

Conclusion
Losing weight the natural way is never going to be easy or very fast but you will gradually lose weight, feel better and look at life from a different perspective. By changing a few aspects of your lifestyle at a time you won’t feel like you are on a diet. Your are starting to eat healthier and do more exercise and by doing this you will lose your weight.
You will find it easier to exercise with a partner, for motivation and encouragement. A person exercising with a partner will push themselves more too. So don’t go on a diet, go on a healthy eating plan to get yourself fitter and stronger.

When you’re working an office job, it can be a bit of a challenge to get enough physical activity in. After all, there’s only so much you can do after work and on the weekend to balance out all the sitting you do at
work. The key then is to make an effort to move more during your workday. Here are five easy and simple ways to do just that.

One of the easiest things you can do is to simply take breaks throughout the day and move around. Use them to walk to the break room, to walk over to a coworker’s desk, or just stroll around the office building while
figuring out the best way to tackle your latest work project.

Here’s another idea. Make it a habit to walk around during phone calls. There’s no reason to sit at your desk while you talk. Stand up, grab the phone, and stroll through our office. Not only does it help you move more and sit less, you’ll sound more energized and enthusiastic to the person on the other end. Give it a try.

You don’t have to wait until you get to your desk to make an effort to move more. Start your day by parking a little further away and walking into the office building. Once there, take the stairs instead of the elevator. Taking a few extra steps here and there may not seem like much, but all those little steps add up and they add up quickly.

Another great strategy is to go for a short walk during your lunch break. If you bring your own lunch, it will leave you with plenty of time to head out to a local park, or a quick walk around the block. Not only will this help you boost your daily activity, walking at lunch time will also leave you energized and ready to tackle the rest of your workday.

If you’re feeling really adventurous, consider taking walking meetings. Instead of sitting across a desk from your client or colleague, suggest the two of you take a short walk while you talk things over. There’s a long tradition of these types of meetings. They can be both pleasant and productive.

As you can see, you can make some small tweaks and changes to your workday that allow you to move more. If you’re curious to see how much more you end up walking, put on a pedometer and start keeping track of your daily steps.

Thursday, 4 January 2018


Another craze that has taken off alongside the whole functional movement… movement… is that of barefoot running.

Barefoot running means taking off your shoes before going jogging, normally through a rural environment of trails that challenge you to jump over ditches and dodge around roots and stones. When you do this, your toes are able to splay across the ground that prevents you from falling over or twisting your ankle while simultaneously letting you use the small muscles in your foot to propel yourself forward.

Barefoot running should be able to help you improve your gait as well, by forcing you to land with the ball of your foot when you land. This cushions your fall more than hitting the floor with your heel first (as most of us do) and allows the leg to bend like a leopard’s, in the food, in the ankle, in the knee and at the hip.

Of course barefoot running doesn’t always mean going completely bare footed as that wouldn’t be very wise anywhere were you could step on glass or sharp stones. Instead, you can use barefoot shoes like the Vibram Five Fingers. These offer pockets for your toes, allowing them to move freely but also offering just enough protection to keep you safe.

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