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Fitness Tips

Fitness At Work: 4 Genius Tips To Stay In Shape If You Have A Desk Job

Fitness at work, especially a desk job. Is it possible? Is it possible to stay fit when your job involves sitting all day?

Well, it’s not easy to pull off, and sitting all day isn’t advisable as well. Especially since recent reports suggests it’s linked to early death, increases risk of diabetes, heart disease and even cancer.

The issue with having a desk job is not just about the fitness concerns. It’s also the pains and aches you start to experience after some time.

I can tell firsthand because I’ve suffered from severe back pain from always sitting down all day doing my job.

I don’t really have a desk job per se, but I work from home, so I always sit down working with my computer.

Even though I didn’t feel any pains at first, but over time I couldn’t bear the sitting any more.

I got sick of the pains and weight I was starting to gain, I decided to make a few changes to not just my work routine, but my lifestyle as a whole.

Here are 3 things I did to stop the back pain and stay in shape while working at home which you can also do if you have a desk job.

1. Short morning workout

Until quite recently, I wasn’t doing any type of workout. But it’s pretty fascinating what a simple workout in the morning can help you accomplish during the day and how it can make you feel.

Even if you don’t have any good workout equipment, a simple skipping rope can help you accomplish a lot. Buy a simple skipping rope and do some skipping in the morning.

skipping rope for fitness

Skipping or jumping rope will increase your heart rate, making your heart work harder pumping oxygenated and deoxygenated blood through your body. It’s a good exercise for the heart.

It also helps burn calories which is good for weight loss.

2. Change your posture

This is one of the most effective ways to relieve yourself of the pain that comes with sitting down all day.

Find a way to stand up while working. That may involve getting a standing desk. Even if it’s not possible for you to get a standing desk, you can simply buy a laptop stand like this one below.

laptop stand for fitness at work

If you work with a laptop, you can simply place it on your desk, increase the height, and you can work with your laptop while standing.

You can go back to sitting down if you are tired of standing.

Changing your posture while working is very important, even for weight loss. You burn calories when you stand while working.

Even if you want to lie down, the laptop stand above will allow you to work while lying down. I have one and sometimes I use it to work at home while lying down.

You can try it yourself.

3. Move around

You have a desk job, you’re not chained to it. Try to leave your chair every 20 or 30 minutes and move around.

If you need to talk to coworker, don’t call or send an email. Use that as an opportunity to walk to him or her and deliver your message.

Moving around will take you away from your computer for a few minutes, might even give you fresh ideas on what you’re working on once you’re back.

4. Avoid junk food

Sitting around all day is bad enough. Don’t make matters worse by eating junk foods that will make you fat.

Cut down on restaurant foods. Instead, eat whole foods made up of fruits, veggies, and even healthy low calorie snacks.

Drink plenty of water. It will help keep you hydrated, full and alert. Drinking water also prevents unnecessary cravings and stop you from eating unhealthy snacks that aren’t good for you.

Do you have any other tips to help stay fit and healthy while at work? Tell us using the comment section below.

Why Healthy Dietary Fiber Might Just Be the One Nutrient Desperately Lacking In Your Diet

The Academy of Nutrition and Dietetics recommends that women eat about 25 grams of fiber per day, or 21 grams if they’re over 50 years.

For men, they recommend a daily fiber intake of 38 grams or 30 if they’re over 50. They recommended that for several health reasons which you’ll learn about shortly.

In reality though, do you know the average amount of fiber that American adults both men and women consume in a day? 15 grams!

That’s far less than the recommended average. No wonder Irish physician and fiber enthusiast Denis Burkitt said years ago that America is a constipated Nation.

The result of not eating enough fiber has more adverse effects than constipation. It changes the way your gut functions, affects your metabolism, might cause you to gain weight, and may even shorten your life span.

Importance of eating fiber

There are many examples that highlights the crucial importance of eating fiber today.

A good one of note is a study in the 80’s which found out that rural Japanese dwellers lived longer than their urban counterparts, just for one single reason.

They ate more fiber than the urban dwellers. Their diet were rich in fiber.

Another study in 2017 shows that the amount of fiber you consume on a daily basis is directly connected with the amount and variety of the bacteria in your gut or intestines.

Eating more fiber allows the bacteria in your gut to thrive and increase in number and kind. This increase in number of bacteria in your gut also results in the thickening of the mucus wall.

A thick mucus wall is good for our body because it helps to prevent inflammation. Not only that, the increased amount and types of bacteria in your gut also helps to improve and aid digestion of food in it.

All this is as a result of simply eating more fiber.

What is more? Eating fiber is also connected to weight loss, because fibrous foods keep you filled for long, making you eat less.

Eating too much fiber however has its disadvantages. It can cause digestive distress, intestinal blockages and gas.

However, in this our modern age, it’s quite difficult to eat too much fiber today, especially since most people are not even eating enough.

6 tips to help you eat more healthy fiber and get the most out of it

eating healthy fiber in restaurant

There are two types of fiber you can eat, and according to high fiber enthusiasts, you need both of them as they both have their function in the body.

These two types of fiber are soluble and insoluble fiber. Eating meals rich in these two fibers will allow the bacteria in your gut to thrive, which in turn will lead to other important health benefits like easy digestion of meals and weight loss.

With that said, the following tips will help you include fiber in your diet and reap the health benefits.

1. Add fruits and veggies to your diet

This is a no-fail way to start eating healthy fiber immediately. Fruits and vegetables are naturally rich in fiber.

So, eating fruits and vegetables regularly will naturally add more fiber into your diet. Studies have shown that just eating a piece of apple before meals is a very healthy way to add more fiber to your diet and improve your gut health.

2. Reduce processed foods

Processed or refined foods generally has lower fiber content. In fact, juicing also reduces the amount of fiber you get from your fruits as it removes the insoluble fiber from the food as well as the benefits you stand to gain.

So try to add more whole foods that contain whole grains and whole wheats to your diet to get the full fiber content, not just some.

3. Always add fiber to your breakfast

If you haven’t noticed, traditional breakfasts today most likely lacks fiber. As I mentioned above, you can add fiber just by eating a piece of fruit or even some nuts.

4. Try to eat what’s in season

Fruits and veggies that are in season usually tastes better and are likely richer in fiber than those that are out of season.

They’re even less expensive. So, try to eat more fruits and veggies that are in season.

5. Always try to meet your fiber goals for the day

eating healthy fiber in restaurant

As I mentioned earlier, women needs to consume 25 grams of fiber per day, 21 grams for women older than 50 year.

And men need to consume 38 grams of fiber per day, 30 grams for men older than 50. Always try to reach this goal every day.

If you’re eating at restaurants, be thoughtful, check the menu and try pick fiber rich meals that will help you reach your daily goal.

Pick meals that contain fruits, veggies, beans and legumes to help you achieve this. Your gut will thank you.

6. Don’t eat too much fiber

Going to the extreme on anything is usually not recommended. Try to make sure your meal is balanced with all the necessary nutrients your body needs, rather than just focusing on one (fiber).

Tracking your daily fiber intake is also recommended to help you know if you’re reaching your daily goal or if you need to reduce or increase your daily intake to help you feel better.

Overall, try to make sure your meal contains very little processed foods, and favor whole foods and plant based healthy foods like fruits and veggies.

These will not only help you stay healthy, but will also help you control your weight and keep a happy gut.

Keto Flu – Ugly Side Effects Of The Keto Diet And How To Get Rid Of It

Changing your diet to the Keto diet comes accompanied with some important health and fitness benefits such as weight loss, heart disease prevention and diabetes management.

However, along with those health benefits, the ketogenic diet might also bring with it some unwanted side effects.

Those who have experienced this keto side effects commonly call it the Keto flu.

 You can also take a bath at night with water containing Epsom salt or lavender essential oil to relax you and help you sleep better.
keto flu, keto diet side effects

What is the keto Flu

The keto flu is the collections of symptoms similar to a flu that your body undergoes as it adapts to the keto diet.

Normally, your body burns glucose for energy, during your normal carb-rich diet. But when you get into the keto diet, which restricts your carb intake to less than 50 grams per day, and increases your fat and protein intake, your body no longer has glucose to burn for energy.

Instead, it starts burning ketones which are by products of fats breakdown for energy.

This is a change. Your body is not used to this, so you experience some symptoms, which is commonly called the Keto flu.

Some of these symptoms include:

  • Fatigue
  • Dizziness
  • NauseaIrritability
  • Headache
  • Sugar cravings
  • Stamach pain
  • Diarrhea
  • Constipation
  • Weakness
  • Difficulty sleeping
  • Muscle cramps
  • Muscle soreness

Although some people may experience these symptoms for a longer period of time, for most people, they only lasts for about a week.

So, if you’re experiencing these symptoms after starting the keto diet, it’s not a cause for you to stop the diet, since they will disappear in a week or so as your body adapts to the diet.

How to get rid of or reduce the keto flu or reduce its effects

This transition period of the keto diet might be difficult to take, but like I said earlier, it’s not enough reason to abandon the diet.

Here are a few ways you can reduce these symptoms to the barest minimum and help your body transition properly into the keto diet.

Drink enough water

The keto diet can cause you to lose a lot of the water in your body which might lead to dehydration. These will in turn lead to muscle cramping and fatigue.

Drinking enough water daily to replace this lost water can go a long way to make sure that you don’t experience those symptoms.

Eat enough fat and carbs

The keto diet is a very low carb diet which restricts food that have high carb content. You might start craving these foods after starting the keto diet, which is perfectly normal.

But to curb that craving, make sure you eat foods rich in fat as they will help reducing your cravings for the high carb foods.

Transition slowly into the keto diet

Just jumping right into the keto diet might make the keto flu more serious. To reduce the effects of the keto flu, you can instead try to transition into it slowly rather than transitioning at once.

Instead of eliminating all the carbs from your food, try to reduce your carb intake slowly until your body gets used to it.

Replace dietary electrolytes

Because the keto diet restricts foods with high carb content, it may deprive the body of certain important nutrients and hormones needed by the body to function properly.

Hormones such as decreases in the body. Nutrients such as potassium and magnesium also reduce due to restrictions in foods that contain them, such as fruits, starchy vegetables and beans.

It’s important to get this nutrients back by adding foods that contain them to your diet such as avocados and green leafy vegetables. Keto supplements that contains these nutrients can also prove to be very helpful.

These will also help to reduce the keto flu symptoms such as muscle cramps, headaches and sleep issues.

Get adequate sleep

People who are adapting to the keto diet and experiencing the keto flu symptoms also complain of difficulty sleeping, fatigue and irritability.

The stress hormone known as cortisol increases in your body if you don’t sleep properly, and that can lead to fatigue and irritability, which are all symptoms of the keto flu.

To get better sleep and reduce these keto flu symptoms, try to reduce your caffeine intake if you do take caffeinated beverages, as caffeine might negatively impact your sleep.

Also try to wake up early in the morning and avoid oversleeping. This will normalize your sleep patterns and improve your overall sleep quality.

Low-Carb Atkins Diet Herbs And Spices You Should Be Using

Just like when preparing other meals, a great way to improve and enhance the flavor of your Atkins diet meal is to add suitable and healthy herbs and spices to it.

Apart from improving the taste and aroma of your low carb Atkins diet dishes, herbs and spices also pack the meals with important nutrients your body needs.

When shopping for packaged or dried herbs and spices however, you need to read the labels carefully and make sure there are no added sugar as this might compromise your diet.

Here are some of the important herbs and spices you can use on the Atkins diet.







Cayenne pepper

Ginger (fresh or dehydrated)

Black pepper



Dried rosemary


Those are some of the low carb herbs and spices you can use to prepare your Atkins diet meals. Now, it’s your turn. What are your favorite spices you use for cooking? Join in the conversation using the comment section.

7 Healthy Ways To Use Ginger Spice To Up Your Day

How often do you use ginger in your meals? Once in a while or regularly? Ginger is a very versatile super-food with numerous health benefits that it will be a shame if you use it just once in a while.

If you're not using ginger spice, then I'm sorry! You're missing out.

Treating nausea and muscle pain are just a few of these health benefits. What really makes ginger really special is that it can be added to just any meal of the day. So, there’s no reason for you not to be using it more often.

Here are 7 ways you can use ginger to spice up your meals and improve your health.

1. Add ginger juice to your smoothies or protein shake

Ginger juice has many health benefits. Some of these include fighting bacteria, boosting your metabolism, relieving pain, treating of menstrual cramps and soreness induced by exercise.

Ginger juice has many health benefits. Some of these include fighting bacteria, boosting your metabolism, relieving pain, treating of menstrual cramps and soreness induced by exercise.

Though you can drink the ginger juice directly, you can also add it to your smoothie or post-workout protein shake if the juice is just too strong for you.

2. Spice up your morning coffee

Coffee is very rich in antioxidants, in fact it’s one of the biggest source of antioxidants you’re ever going to find. Combine it with ginger, then you create one powerful duo of free radical fighters.

3. Spread ginger jam on your biscuits 

Fruit jams are cool and healthy, but have you ever tried ginger jam on your toasts or biscuits? 

If not, then you should definitely give it a try. You can buy it or you can make one yourself.

4. Drink some ginger tea

There are so many ways to calm an upset stomach or nausea, but one of the best ways is to drink tea. 

Not just any tea, ginger tea. It’s also great for warming up in cold winters.

You can buy ginger tea online or you can make it yourself at home by simply grating gingerroot and allowing it to seep in boiling water for up to 10 minutes. Add some sugar to taste.

5. Spice up your granola bowl

If you eat fiber-rich granola as breakfast, then you should try to spice it up with ginger. You can do this by grating 1 inche of ginger, mixing it with honey or melted coconut oil and then drizzle it over your bowl of granola to spice it up.

Apart from being delicious, it also very good for your well-being as it provides a host of anti-inflammatory benefits for the body.

6. Try Ginger syrup

Instead of your normal maple syrup, you can try the ginger syrup produce by the Ginger people which has only two ingredients in it.

Or you can make your own ginger syrup by simply boiling 1 cup of sugar, 1 cup of water and ¼ pound peels and thinly sliced ginger together for 30 minutes straining off the mixture using a strainer.

The ginger syrup is really delicious combined with oatmeals, waffles, baked goods, pancakes and even beverages.

7. Include Ginger In Your Breakfast Pastries

Of course, there are many baked goods out there where ginger is included, such as ginger bread, ginger pies and ginger spiked cakes. But it doesn't have to end there. You can include ginger in your breakfast pastries as well, to continue enjoying the health benefits of this amazing spice. 

A good ginger breakfast recipe you can try is this lemon ginger pre-workout breakfast cookie

Final Words

Ginger has numerous health benefits and it’s very easy to combine with any food. Hence, there’s no reason why you should not start using ginger to spice up your meals today.

Detoxes May Be Doing More Harm Than Good – Here’s Why

Detoxes also known as cleanses are pretty popular today in the health community. People who use or sell them claim that they help remove toxins from our body and help rest our digestive system with the aim of helping us feel healthier, energized and even younger.

There are usually three categories or types of detoxes or cleanses.

Detoxes that replace foods with liquids

Detoxes that support your body’s natural detoxification and

Detoxes that cleanse your digestive tract

If you on several nutrition sites or maybe you go on pinterest and search the word detox, you’re going to find several of these detox drinks, smoothies and others.

The question is, does these detoxes really work? When asked this particular question, here’s what an Oakland based dietician called Ashley Reaver have to say.

She says “Detoxes are advertised as a means to rid the body of excess toxins, rest the digestion and immune systems, and restart metabolism. Unfortunately, detoxes don’t fulfill any of these claims.”

There’s actually no scientific evidence to prove that these detoxes actually work to help the body in any way or improve your health in some way.

Some of these detoxes also restrict your food intake so much that they may actually be harming your body rather than improve it. Hence they’re completely unnecessary.

If you want to improve your health, detoxes are not the best way to do it. There are more effective researched ways to improve your health.

The work of detoxifying your body is not meant for you to handle. The body has an inbuilt detoxifier – the good ole Liver. The liver is your natural built in detoxifier.

It helps to process the toxins in your body and converts tehm to non-harmful compounds that are either used by the body or are removed from it.

Hence, the work of detoxifying your body is done by the liver, not your detoxifier. In a nutshell, detoxes are unpleasant, unnecessary and are potentially harmful to your body. They’re ineffective, because the work of detoxifying the body is actually done by the liver.

If want to improve your health, there’re better ways to do so. To improve your health naturally, you need to understand your body, be happy and confident.

Here are a few ways you can improve your body naturally

Avoid foods that are highly processed

Drink plenty of water throughout the day

Keep added sugar to a minimum in your diet

Make enough time for rest and relaxation during the day

Eat a meals high in soluble and insoluble fiber

Meditation and deep breathing

These are all better ways to improve your body and overall health. Detoxing won’t improve your health. It might even harm it.