Get your head in the game!



Sports and Fitness

Playing sports, those that involve a lot of activity, (soccer, basketball, tennis),  can help you manage your weight, while also giving your muscles and cardiovascular system a good workout. Participating on a regular basis helps you burn calories. And, starting kids in a sport that they can play throughout their lives can get young people used to exercising on a regular basis, which will help them stay in shape as they get older.

it’s a self-confidence matter!

Getting involved in a sport provides opportunities for individuals to see the results of their efforts. If you practice at your sport and see success, it builds self-esteem. If you defeat a challenging opponent, you’re more likely to feel satisfied since you’ve accomplished something worthwhile. Mastering a skill, also boosts self-confidence.



You are what you eat (Really!)

What you put into your body is even more important as what you put on your body.

When you eat foods that are rich in vitamins, this leads to healthier and stronger hair, nails and skin. And according to Dr. Susan Stuart, a dermatologist based in San Diego, eating lots of fruits and vegetables that are yellow or orange in color can give you a natural tan.

Foods such as carrots, tomatoes, orangese and potatoes have a very potent antioxidant called carotene. When you eat these fresh produce,  your skin gets healthier. Dr. Stuart said: “Consuming regular quantities of these vegetables will also create a natural tan.”

But eating excessive amounts of foods rich in beta-carotene can have negative effects too, namely a skin disorder called carotenemia.

A yellow discoloration of the skin which involves the skin of the body including the feet. But, carotenemia is a benign skin condition that is completely reversible once you stop consuming large quantities of vegetables rich in beta-carotene.

Here’s a list of the best foods according to Dr. Stuart:

  • Carrots. they allow skin to adapt to a more natural and healthy-looking hue.
  • Tomatoes and apricots. these carotenoid rich fruits and veggies improve your skin’s color.
  • Spinach. these dark, leafy greens should definitely be a staple in your diet, as well as broccoli..they are the secret to glowing skin.
  • Olive Oil. it will give your skin a moisture boost for a healthier appearance.

So, it is wise to eat healthy portions of fresh fruits and vegetables in one’s daily diet for a healthy lifestyle on a daily basis. Many of these fruits and vegetables also contain powerful antioxidants which may have a protective effect on human cells and reduce some signs of aging



Reasons why Peanut Butter is underestimated

Nutritionists define peanut butter as:

“Healthy, filling and a dieter’s best friend”

For many, peanut butter is one of the easiest snacks.

But, surprisingly, it isn’t just easy.. but healthy too!


It helps you lose weight!
It has the enviable combination of fiber and protein that fills you up and keeps you feeling full longer, so you eat less over the day. And, there’s nothing more delicious than licking peanut butter off a spoon and it helps dieters fight cravings and stay on track.

It’s super nutritious!
A spoon of peanut butter is full of the antioxidant vitamin E, bone-building magnesium, potassium and immunity-boosting vitamin B6. Research shows that eating peanuts can decrease the risk of diabetes, and other terrible health conditions. A study published in the Journal of the American Medical Association found that “consuming 2 spoons of peanut butter at least 5 days a week can lower the risk of developing diabetes by almost 30%”
Helps Protect Against Alzheimer’s Disease
A study found that those getting the most niacin from foods were 70 percent less likely to develop Alzheimer’s disease. Peanuts are one of the foods highest in niacinYou can cook anything with it!Peanut butter is not just for lunch boxes, it is an inexpensive, versatile ingredient flavoring up anything from soups to pies.Now, grab your spoon and take a bite of one of these delicious guilt-free peanut butter cookies!

How Do Healthy Meals Affect Your Grades?

Believe it or not, healthy eating habits have positive effects on students!

In order to excel academically, students should be able to attend class, collaborate with their peers and be able to focus.

College students, for this reason, require physical support from food energy and nutrients; and If you want to do your best to get good grades, a healthy diet can improve your performance in college.

You’ll never skip a class!

You can’t keep up with mid-terms or finals if you miss the daily lessons. Getting enough protein, vitamins and minerals from food can keep you from being sick during the year. Eating a nutritious breakfast makes you able to achieve your daily goals; it keeps your body strong instead of sick.



College requires cooperation from students, teachers and your behavior is really important in this environment. According to a 2005 study on eating habits and academic performance reported in the “Journal of the American Dietetic Association“: Hunger can distract you and make you more irritable, while eating a healthy breakfast has been shown to improve mood and attention.



The same 2005 report concluded that eating breakfast regularly affect the brain’s blood sugar requirements and nutritional support; this improves memory, problem solving, learning and achieving high grades.


You’ll never fail an exam!

The Food Research and Action Center states that students who eat a complete breakfast work more quickly with less errors than those who don’t; and allows a better performance on visual skills as well. So, you can improve your grades by eating right every day!


Getting to know the incredible quinoa!

Also know as “superfood”, quinoa is incredibly nutritious and it’s full of protein, fiber and minerals.. but doesn’t contain gluten!

These days you can find Quinoa and products made with it all over the world,especially in BIO food stores and restaurants that serve natural foods.

There are three main types of quinoa: white, red and black.

The year 2013 was actually called “The International Year of Quinoa” by the United Nations (UN), based on its high nutrient value and potential to contribute to food security worldwide.

It goes way beyond the vitamins and minerals we’re all familiar with.

Quinoa, in fact, contains in large amounts Quercetin and Kaempferol


By including quinoa in your diet, you will significantly increase your total intake of these important nutrients.

High in Fiber, even higher Than Most Grains

Another important benefit of quinoa is that it is high in fiber.

There are numerous studies showing that soluble fiber can help reduce blood sugar levels, cholesterol and help with weight loss.

Perfect For People With Gluten Intolerance

A gluten-free diet can be healthy, as long as it is based on foods that are naturally gluten free.

Many researchers have been looking at quinoa as a suitable ingredient in a gluten-free diet, for people who don’t want to give up to breads and pasta.

Studies have shown that by using quinoa instead of typical gluten-free ingredients, it can increase the nutrient and antioxidant value of the diet.

Quinoa is very easy to incorporate into your diet

Quinoa can be ready to eat in as little as 15 minutes:

  • Put 2 cups of water in a pot, turn up the heat.
  • Add 1 cup of raw quinoa, with a dash of salt.
  • Boil for 15-20 minutes.
  • Taste

there are many other delicious ways to use quinoa.

For more details,  How to Cook Fluffy, Tasty Quinoa or check out these 27 Delicious Quinoa Recipes.

Incredible ways to exercise in zero time

When you have a billion things to do, it’s easy to renounce to your workout..

..But this doesn’t mean you can’t exercise during the day!

Use these tricks to move more when you don’t have time to do your scheduled workout.

1. Stand up Simply standing up during the day can be as beneficial for your body as doing a short workout, instead of sitting the rest of the day. If you can’t make time for a legit workout, stand up on your feet!

 2. Carry a bag Wherever you carry it, bend your elbow and engage your, pulse up and down. When your arm gets tired, switch hands and repeat. This way, you’ll both work your arms and feel better about carrying around all the useless stuff you always forget to empty from your bag.

4. Walk while you wait None of your time goes to waste. If you’re waiting for the crossing signal, or for your bus do some steps or move your feet. A super easy way of finding time to work out.

5. Work your abs while you sit When you sit, try to hold your belly in and than relax, repeat these simple exercise ten or twenty times. And enjoy your abs!

Even though these are effective and easy exercises, don’t forget to plan a real workout now and then.. and eat clean!

Easy and quick apple crumble recipe!

Are you looking for an easy snack to eat after a long day at the University?

Don’t eat chips or chocolate, choose something healthier and way more tasty!

..Nothing’s better than a delicious and timeless apple crumble!

This is all you need:
  • 4 Green apples
  • 100g granulated sugar
  • 150g plain flour
  • 75g salted butter

When you’re ready, follow these easy steps:

Preheat the oven to 180C

  1. Prepare the apples. Fill a saucepan with water, peel and chop the apples into little squares. Then just place them in the saucepan.
  2. Drain all of the water, add 50g of the sugar, and stew until the apples become mushy. Then put the apples into an ovenproof dish.
  3. Place the flour and the remaining sugar in a bowl. Add the butter and mix everything together. Pour this on top of the stewed apple.
  4. Eat hot from the oven!!

Easy, quick, tasty and healthy too!

Read this and you’ll never feel tired again

Gone to a party last night and now you can’t keep your eyes open while you’re in class?

Don’t worry and don’t have 10 cups of coffee..

Here’s what you need to do!

Firstly, have a good breakfast, it is the most important meal and if you skip it, your brain won’t get enough energy to work properly.

Try to avoid junk food, have fiber and omega 3 instead (not only fish!); It will make your stomach feel better and your brain encouraged.

But also, pay attention to what you drink!

Despite of what the label says, energy drinks are not good at all for your body!

According to Mayo Clinic:

Most energy drinks contain large amounts of caffeine, which can provide a temporary energy boost. Some energy drinks contain sugar and other substances. The boost is short-lived, however, and may be accompanied by other problems

An old but gold advise.. STAY HYDRATED!

Your organs and body cells need water, remember.. it is 70% of you!

Take deep breaths, listen to music, do what you love!

Make sure you follow an healthy diet and do enough physical exercise.

In fact, research has shown that the most lazy people are the ones who will likely feel tired the most.

Always remember to sleep at least 8 hours per night.. Even though it’s super hard, while you’re in college.

Why Avocados are good for you

Avocados nowadays are becoming more and more popular.

Many restaurants offer avocado dishes and many nutritionists recommend them in their diet plans.

Let’s find out why!

According to Medical News Today “ avocado is the only fruit that provides a substantial amount of monounsaturated fat (the healthy kind). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. ”

Avocados in fact, contain vitamin C, B-5 and K.

Vitamin C helps the memory formation; vitamin B-5 regulates sleep and muscle relaxiation; while vitamin K helps the blood cell function by eliminating toxines. In just one Avocaldo there’s almost 45% of your recommended daily need.

But it’s not just about vitamins..

By including an avocado to your diet increases the cardiovascular health. Its unsaturated  acids lower the blood cholesterol lever which evitates heart disease.CNN, in fact, included avocados in it’s “10 best foods for your heart” article.

Avocados have multiple perks and one of them is the easy way of using it in creative dishes.

It’s easy to peel and to prepare, and the recipies are innumerous.

(One of the most popular, by the way, is Guacamole)

You could easily bring it to College with you, an healthy / delicious meal always ready to be eaten.

Squeeze some lemon on it and do a favor to your body!

photo credit:

50 shades of smoothies

Nowadays healthy smoothies are becoming the “new trend” between young people.

In fact, drinking a green – delicious smoothie not only is a good way of taking a break.. but also, it doesn’t need much time or any difficult preparation.

there are many, many reasons why having a smoothie is better than a coffee.

  • It’s an easier way to eat fruit and vegetables. Sometimes eating the daily allowance of fruit and vegetables can be “boring”. Blending a serving into a smoothie can help you keeping up with your body’s necessities.
  • Super quick and super easy. It doesn’t take long so you have more time for others things. And, you can take your smoothie with you anywhere you go!
  • It helps you losing weight. Substituting junk food or litres of coffee with an healthier meal can boost your metabolism almost by 60%
  • Happy stomach. Smoothies are super easy to digest and provide precious fibers which make your stomach happy!
  • 100% enjoyable. Everyone has their taste and everyone can make their own smoothie. Ingredients and ideas are’s just up to you!
  • Your personal trainer. From the kitchen to the gym. Your smoothie can help you to reach your health goals and provide your body with the energy you need durning a training. At the same time it is a good way of recovery after the work out session.
  • Your immune system’s best friend. By consuming smoothies your immune system will notably increase. Eating vegetables and fruit is way better than medicines.
  • Healthy and smarter Greens help boosting your brain and make you sleep better. Which means during the day you easily pay more attention and interact with others.

Smoothies have so many features and possibilities.. all you need is a good blender!