4 Weight Loss Smoothie Recipes

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Natural Health

It’s imperative I include protein with every snack and meal. Therefore you may add a scoop of whey protein powder to your daily smoothies and you can stay fuller longer. The added proteins will also helps to recover the muscles after workouts.

Here are some weight loss smoothie recipes:

1 Nut-Butter Smoothie

2 cup unsweetened vanilla almond milk
1 cup water
2 scoop whey protein powder
2 tablespoon almond butter or NuttZo (peanut-free option)
2 teaspoon honey
7 to 8 ice cubes

Optionally you can add peanut butter or one banana.


2 Fruit Smoothie

2 cup unsweetened vanilla almond milk
2 cup frozen mixed fruit
1 cup water
11/2 scoop whey protein powder
6 to 7 ice cubes


3 Pumpkin Pie Shake

1 cup unsweetened vanilla almond milk
1 scoop whey vanilla protein powder
1/4 cup water
1 teaspoon flaxseed
1/4 cup canned pumpkin
1/4 teaspoon vanilla extract
1 packet Stevia or 1 teaspoon honey
1/4 teaspoon cinnamon
7 to 8 ice cubes

4 Berry Smoothie

1 cup frozen mixed berries
1 cup unsweetened vanilla almond milk
1/2 cup water
1 scoop whey protein powder
1 tablespoon flaxseed
1 teaspoon chia seeds
you can add occasionally some kale, spinach or a teaspoon of honey.

Training Program for beginners

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Natural Health

This training program is designed to:

  • Introduce your body to physical exercise
  • Strengthen your core and primal movement patterns
  • Develop a strong foundation of muscular endurance
  • Encourage body-wide neuromuscular adaptation
  • Introduce you to a variety of exercises, training equipment, and training splits

It’s very important to start from basic things in doing exercises. So, the beginner program is very important because it will lay a strong foundation upon which you can safely build in the more advanced programs in the complete training system. This strong foundation will protect you from risk of injury. Final expectation of this program should be: to have developed significant strength, muscular tone and muscular endurance.

Twelve week program is divided into four micro-cycles and each cycle is lasting three weeks. Focus on full-body circuit training belongs to the first two micro-cycles. This means whole body will be trained in each workout with a minimal rest between exercises. Third and fourth micro-cycles are based on split training, that means you will be dividing your body and training different parts in different workouts.

Although seems that there are lot of exercises in some of the workouts, you should not be intimidated of this. Exercises will be done with very little rest, so the workouts will be over very quickly.


  • Beginners
  • Experienced lifters who haven’t trained for more than three months
  • Lifters with less than three months of consistent weight training experience



  • All exercises should be completed in the provided order.
  • Use an amount of weight that makes completing the reps challenging.
  • As you get stronger and need to increase the weight, add a maximum of 5 lb or 2.5 kg to upper-body exercises and a maximum of 10 lb or 5 kg to lower-body exercises—just enough to make the rep range challenging again.
  • As you train, try to develop a mental connection with your muscles.
  • Each workout, including warmup and cooldown, should take no longer than an hour.
  • Try to master the proper form of each exercise, including proper breathing technique.
  • Once you have completed the beginner weight training program, you must take a deload week (a week during which you must either rest or train lightly). Only then can you move on to the next program.


Specific instructions for each micro-cycle are presented below.

Micro-cycle 1: Full-body circuit (3 weeks)


  • For micro-cycle 1, you will perform a full-body circuit
  • Complete 2 circuits per workout
  • Complete 3 workouts per week, with at least 1 day of rest between each workout (AXAXAXX, where “A” means workout day and “X” means rest day)
  • Rest for only 20 to 30 seconds between exercises
  • Rest for 2 to 3 minutes between the circuits
  • Each workout should take less than 40 minutes


Exercise Reps
Dumbbell squat 15–18
Wide-grip lat pull-down 15–18
Seated or lying leg curl 15–18
Dumbbell bench press 15–18
Machine standing calf raise 25–30
Seated cable row 15–18
Bicycle crunch 15–20
Seated dumbbell overhead press 15–18
Dumbbell curl 15–18
Dumbbell kickback 15–18

Microcycle 2: Full-body circuit (3 weeks)

  • For secon micro-cycle, you will perform another full-body circuit
  • Complete either 3 workouts a week (AXAXAXX) or a workout every other day (AX)
  • Complete 2 circuits per workout
  • Rest for only 20 to 30 seconds between exercises
  • Rest for 2 to 3 minutes before starting the second circuit
  • Each workout should take less than 40 minutes
Exercise Reps
Barbell squat 13–15
Close neutral grip lat pull-down 13–15
Dumbbell Romanian deadlift 13–15
Push-up (on knees if necessary) 13–15
Dumbbell lunge 13–15
Bent-over dumbbell row 13–15
Seated or lying leg curl 13–15
Dumbbell one-arm overhead press 13–15
Standing dumbbell one-leg calf raise 25–30
Bicycle crunch 20–25
EZ bar curl 13–15

Microcycle 3: Upper–Lower split (3 weeks)

  • For the third micro-cycle, you will perform an upper–lower split. So, you will train all of your upper body in one workout and all of your lower body in another workout. Also, instead of circuit training, you will perform set training, which means that you will complete all of the sets for one exercise before moving on to the sets of the following exercise
  • Recommended workout schedules: ABXABXX or ABX
  • Rest for only 20 to 30 seconds between sets
  • Rest for only 60 to 90 seconds between exercises
  • Each workout should take less than 40 minutes
Workout A (Upper Body)
Exercise Sets x Reps
One-arm lat pull-down 2 x 13–15
Seated cable row 2 x 13–15
Barbell bench press 2 x 13–15
Barbell overhead press 2 x 13–15
Cable face pull 2 x 13–15
Triceps rope push-down 2 x 13–15
Dumbbell concentration curl 2 x 13–15
Cable twist 2 x 13–15
Front plank 2 x 45–60 s
s = seconds


Workout B (Lower Body)
Exercise Sets x Reps
Barbell front squat 2 x 13–15
Dumbbell rear lunge 2 x 13–15
Barbell Romanian deadlift 2 x 13–15
Seated or lying leg curl 2 x 13–15
Standing dumbbell one-leg calf raise 2 x 20–25
Machine seated calf raise 2 x 20–25
Lying side hip raise 2 x 20–25
Bicycle crunch 2 x 20–25
Lying leg and hip raise 2 x 15–20

Micro-cycle 4: 3-day split (3 weeks)

  • For microcycle 4, you will perform a 3-day split in which you will train your back, biceps, and core in Workout A; your chest, shoulders, triceps, and core in Workout B; and your core and legs in Workout C
  • Recommended workout schedules: ABCXABX (then start from C the next week) or ABCX (i.e. three days on, one day off)
  • Rest for only 20 to 30 seconds between sets
  • Rest for only 60 to 90 seconds between exercises
  • Each workout should take less than 40 minutes
Workout A (Back, biceps, core)
Exercise Sets x Reps
Barbell sumo deadlift 2 x 12–14
Medium-grip lat pull-down 2 x 12–14
Cable twisting one-arm row 2 x 12–14
Dumbbell curl 2 x 12–14
Barbell reverse curl 2 x 12–14
Lying side hip raise 2 x 25–30
Bicycle crunch 2 x 25–30
Seated leg raise 2 x 25–30


Workout B (Chest, shoulders, triceps, core)
Exercise Sets x Reps
Barbell bench press 2 x 12–14
Inline reverse-grip dumbbell bench press 2 x 12–14
Dumbbell one-arm overhead press 2 x 12–14
Dumbbell bent-over lateral raise 2 x 12–14
Cable face pull 2 x 12–14
Diamond push-up (on knees if necessary) 2 x 12–14
Decline dumbbell French press 2 x 12–14
Captain’s chair leg and hip raise (or hanging variation) 2 x 12–14


Workout C (Legs and core)
Exercise Sets x Reps
Barbell sumo squat 2 x 12–14
Dumbbell side lunge 2 x 12–14
Weighted one-leg hip thrust 2 x 12–14
Seated or lying leg curl 2 x 12–14
Machine standing calf raise 2 x 20–25
Machine seated calf raise 2 x 20–25
Wheel rollout 2 x 10–15
Cable wood chop 2 x 12–14

Medical disclaimer

For your safety, please consult your doctor before starting the beginner weight training program.


5 Sand workout tips

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Natural Health

It’s beach season, it’s time to get out on the sand and put the finishing fat-burning touches on your physique. You must keep hardly gained six-pack abs in the gym.

Get in your workout on the beach.
Better yet: You won’t even need to drag out any equipment—or even wear shoes—to reap some major benefits



First of all you should do a quick warmup. Basic warmup may be: heart-racer of 15 seconds each of: stationary jogs, butt kicks, jumping jacks, and high knees.


Workout 1: Set your timer for 8 minutes, and do as many rounds as possible of the following circuit, stopping only at the buzzer.

Workout 2: Perform 10 reps of each movement back-to-back. That’s one round. Rest 60 seconds between rounds. Do 3 rounds total.

Workout 3: Do each of the four exercises for 20 seconds on, then 10 seconds off, for 8 rounds. “Each movement will be performed twice”.

Workout 4: Speed through this one as quickly as you can, with good form. Rest only if you need to between rounds.

Workout 5: Perform each movement for 30 seconds, resting 15 seconds between movements. Rest for 60 seconds between rounds.

Don’t forget to do the stretching at the end.

Enjoy the sun and beach exercises.

The Lose 10 Pounds in 30 Days Diet

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Diet Plans


Waffles with Blueberry Maple Syrup


  • 1/3 cup frozen blueberries
  • 2 teaspoons maple syrup
  • 2 whole-grain waffles
  • 1 tablespoon pecans


Make It
Microwave blueberries and syrup together for 2 to 3 minutes, until berries are thawed. Toast waffles and top with warm blueberry syrup. Sprinkle with pecans


Spinach & Bacon Omelet


  • 1 egg plus 2 egg whites
  • 2 slices cooked turkey bacon, crumbled
  • 1 cup baby spinach
  • Cooking spray
  • 1 slice whole-grain toast
  • 1 teaspoon butter


Make It
Whisk together eggs, bacon and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter.


Spinach & Bacon Omelet


  • 1 egg plus 2 egg whites
  • 2 slices cooked turkey bacon, crumbled
  • 1 cup baby spinach
  • Cooking spray
  • 1 slice whole-grain toast
  • 1 teaspoon butter

Make It
Whisk together eggs, bacon and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter.


Pumpkin & Granola Parfait


  • 1 container (6 ounces) plain low-fat yogurt
  • 2 teaspoons honey
  • 1/4 teaspoon pumpkin-pie spice
  • 1 whole-grain crunchy granola bar, crumbled
  • 1/2 cup canned pumpkin


Make It
Mix together yogurt, honey, and pumpkin-pie spice. In a bowl, layer yogurt mixture, granola-bar crumbs, and pumpkin.


Bagel & Cream Cheese with Tomato


  • 1 small (3-ounce) whole-grain bagel
  • 2 tablespoons low-fat cream cheese
  • 2 large slices tomato
  • Salt and pepper to taste


Make It
Toast bagel halves and spread with cream cheese. Top each side with a slice of tomato and season with salt and pepper.


Peanut Butter & Banana Pancakes


  • 1/2 small banana, chopped
  • 2 teaspoons peanut butter
  • 1/3 cup prepared whole-grain pancake batter
  • 1 teaspoon honey


Make It
Add banana and peanut butter to batter. Cook pancakes and serve with honey drizzled on top.



Healthy Breakfast Takeout

From Starbucks 
Oatmeal with brown sugar and nuts
Tall black coffee

From Dunkin’ Donuts 
Egg White Turkey Sausage Flatbread Sandwich
Coffee with skim milk

Exercises That Will Change Your Body In 28 Days

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Natural Health

You can easily transform your body in just four weeks, with only 5 exercises and 10 min per day. You don’t need gym membership, special equipment or supplements. If you don’t have enough time to go to the gym, this is the perfect option for a training. You will be surprised from the results with only 10 minutes every day.


1. Plank plus roll the toes

Bend your elbows at a 90 degree angle and prop yourself on the elbows, forearms and forefeet. Hold your body and stay in this position as long as you can without moving your waist or butt. This exercise will help you build strong core, ripped abs and strong shoulders.


2. Squats

The squat take the first place here because the squat engages the Largest muscle in the body – the gluteus maximus. The glutes are the muscles with largest cross – sectional area and can provide the greatest amount of force. They create anabolic environment, which promotes body muscle gaining. Squats help our body to release testosterone and the human growth hormone, which are imperative for building muscle and increasing muscle mass. They must be part of everyone’s fitness routine.


3. Push up

Lie on the floor with your face down and place your hands about 36 inches apart while holding your torso up. Go downwards until your chest almost touches the floor. Press your upper body back up to the starting position. The push ups improve the whole body muscle definition, target multiple muscle groups and they especially help the process of upper body muscle definition.


4. Jumping jacks

Starting position – Stand up straight, hold your arms at the sides of your body and the feet in shoulder width. Start with jumping and extend your arms overhead. Extend your legs and land in the starting position.This exercise will help you burn more calories. Your pulse will be increased and you will start to breathe faster. These are signs that show that your cardiovascular system is stimulated to work. They hit the glutes, calves, abs and deltoids. Jumping jacks are recommended to be included in every calorie burning program.


5. Burpees

Burpees will make your body a fat burning mashine. They speed up your metabolism and you’ll burn more calories. While you are performing them, your arms, chest, quads, glutes, hamstrings and abs are also being activated. They increase your condition and endurance. There are numerous benefits from this exercise and we can use it in all of our programs. If you don’t like running, this exercise is the best alternative.


Workout 1

1 minute – Plank plus roll the toes

2 minute – Squats

1 minute – Push up

1 minute – Jumping jacks

1 minute – Burpees

1 minute – Plank plus roll the toes

2 minute – Squats

1 minute – Burpees


Workout 2

3 minute – Plank plus roll the toes

3 minute – Burpees

3 minute – Jumping jacks

1 minute – Push up


Rest for 20 seconds between each exercise

Day 1 – Workout 1

Day 2 – Workout 2

Day 3 – Workout 1

Day 4 – Workout 2

Day 5 – Workout 1

Day 6 – Workout 2

Day 7 – Rest


Your body will be stronger, and you will feel better. Perform this program and you’ll see the results.

Benefits of Lemon Nutrition

A lot of people think of lemons as nothing more than a simple garnish served alongside water at restaurants or a popular flavor for candies and desserts. But did you know that the lemon is actually loaded with vitamin C, antioxidants and health benefits? It’s true — lemon nutrition benefits range from reducing the risk of kidney stones to killing off cancer cells, whether we’re talking lemon water, lemon essential oil or just the tart fruit itself.

Plus, the potential uses for lemons extend way beyond the kitchen. Lemons can be used for just about everything from polishing furniture to adding extra shine to hair and improving skin health.

Ready to learn more about this powerful citrus fruit? Keep reading to get the full list of lemon benefits and side effects.

Lemon nutrition - Dr. Axe


Lemon Nutrition Facts

Lemons are low in calories but contain a good amount of fiber and vitamin C — plus lemon nutrition has a few other micronutrients as well.

One lemon without the peel contains approximately:

  • 24 calories
  • 7.8 grams carbohydrates
  • 0.9 gram protein
  • 0.3 gram fat
  • 2.4 grams dietary fiber
  • 44.5 milligrams vitamin C (74 percent DV)
  • 116 milligrams potassium (3 percent DV)
  • 0.5 milligram iron (3 percent DV)
  • 0.1 milligram vitamin B6 (3 percent DV)

Additionally, lemons also contain a small amount of thiamin, folate, pantothenic acid, calcium, magnesium and copper.

Many people also use lemons to make lemon water. If you use the juice from half of a lemon and mix with water, one glass of lemon water contains approximately:

  • 6 calories
  • 2 grams carbohydrates
  • 0.1 gram protein
  • 0 gram fat
  • 0.1 gram dietary fiber
  • 10.8 milligrams vitamin C (18 percent DV)

Each glass of lemon water also contains a bit of potassium and folate as well.

Benefits of Lemon Nutrition

  1. Enhances Immunity
  2. Promotes Heart Health
  3. Helps Fight Cancer
  4. Prevents Kidney Stones
  5. Increases Iron Absorption
  6. Improves Skin Health
  7. Boosts Weight Loss

1. Enhances Immunity

Lemons are a good source of vitamin C, an important nutrient that’s been linked to increased immune health. In fact, gram for gram, there is about the same amount of vitamin C in lemon vs. orange. Not only that, but lemons are also loaded with antioxidants that can help fight inflammation and promote improved immunity.

A review in the Annals of Nutrition & Metabolism noted that getting enough vitamin C could help reduce the duration and severity of respiratory tract infections. Vitamin C may also help prevent malaria, diarrhea and pneumonia and could even improve the outcomes for those who are suffering from these conditions.

Lemons are also high in antioxidants, which can protect your immune cells by neutralizing harmful free radicals and keeping your body free of infections caused by bacteria or viruses.

You can also help boost your immune system by including plenty of probiotic-rich foods in your diet, minimizing your intake of junk food and ultra-processed foods and getting in regular physical activity.

2. Promotes Heart Health

Heart disease is the leading cause of death in the United States, and it’s estimated that 92.1 million Americans have some form of heart disease.

One of the most impressive lemon nutrition benefits is its effect on heart health. Thanks to its high vitamin C content, including a few servings of this sour fruit in your diet per week could help keep your heart healthy and strong.

For instance, one study from the Harvard School of Public Health in Boston looked at the diets of 126,399 adults over a period of eight to 14 years and found that each serving of fruits and vegetables was associated with a 4 percent decreased risk of coronary heart disease. Interestingly enough, leafy green vegetables and vitamin C-rich fruits and veggies, like lemons, had the greatest impact.

Another study published in the Journal of Nutrition and Metabolism in 2014 found that both walking and eating lemons every day were associated with a decrease in blood pressure.

To really optimize heart health, include a good variety of fruits and vegetables in your diet, including lemons, and pair with a healthy and active lifestyle.

3. Helps Fight Cancer

Lemons are packed with antioxidants and cancer-fighting compounds, so it’s no wonder that a slew of studies have found that lemons may be effective in killing off cancer cells.

A test-tube study in Saudi Arabia, for example, showed that lemon fruit extract helped kill breast cancer cells.  Similarly, another test-tube study in 2015 also showed that the components in lemon juice successfully inhibited the growth of several types of cancer cells.

Lemons also contain compounds like hesperidin and d-limonene, which have both been shown to have cancer-preventing properties.  Thanks to all these powerful properties in lemon nutrition, lemons are among the top cancer-fighting foods around.


4. Prevents Kidney Stones

If you suffer from kidney stones, incorporating a serving or two of lemons into your diet may be able to help. This is because lemons contain citric acid, which can increase urine volume and aid in kidney stone prevention.

One small study published in the Journal of Urology treated 11 participants with lemonade therapy for nearly four years. Researchers found that stone formation dropped significantly, from an average of one kidney stone per year down to just 0.13 per year.

Another study showed that treating kidney stone patients with lemon juice increased urinary citrate levels and decreased the amount of calcium in the urine, suggesting that lemon juice may be a potential alternative treatment for relieving kidney stone symptoms.

Other kidney stone natural remedies include staying well-hydrated, following a plant-based diet and incorporating plenty of magnesium-rich foods into your diet.

5. Increases Iron Absorption

Iron is an incredibly important mineral for your body. It is one of the main components of hemoglobin, which is found in the red blood cells and helps provide the body with the oxygen that it needs.

There are many groups of people at risk for iron deficiency. Vegans and vegetarians, for example, consume a type of iron that is not as well-absorbed by the body. Additionally, women of reproductive age are at a higher risk as well due to blood loss through menstruation.

The vitamin C in lemons can help enhance iron absorption to prevent conditions like iron-deficiency anemia.  One study even showed that taking 100 milligrams of vitamin C with a meal increased iron absorption by 67 percent.

Citrus fruits, peppers, berries and broccoli are some additional vitamin C foods that you can include in your diet to boost iron absorption.

6. Improves Skin Health

Lemons may act as an anti-aging food and may be able to help keep your skin healthy and glowing thanks to their antioxidant content. Antioxidants help fight off free radicals and prevent oxidative damage, which accounts for the many benefits of lemon water for skin.

The buildup of free radicals contributes to the aging process, resulting in changes like wrinkles, age spots, dryness and decreased elasticity. Researchers believe that antioxidants could be an effective way to slow aging and improve skin health.

One study in Turkey found that patients with acne have increased levels of oxidative stress and suggested that using antioxidants could be beneficial in combination with traditional treatment.

For best results, try applying a bit of lemon juice to your skin or mixing with your favorite skin care products. Besides lemons, other ingredients that should be staples in your natural skin care routine include tea tree oil, coconut oil and avocado.

7. Boosts Weight Loss

Swapping your soda or juice for a glass of cold lemon water benefits weight loss by helping you cut calories without sacrificing flavor.

To compare, one cup of orange juice contains 112 calories and nearly 26 grams of carbs. On the other hand, there are just six calories in lemon water without sugar. Plus, while there are a good amount of carbs in lemon juice, diluting it with water significantly slashes the carbs in lemon water, dropping it down to just two grams per serving.

Theoretically, if you traded one cup of juice or soda for one cup of lemon water every day for a year, you would be saving nearly 39,000 calories. That means that you could lose up to 11 pounds, even without making any other changes in your diet.

While lemon benefits weight loss, it should be combined with a nutritious diet and healthy lifestyle to really get the results that you want in terms of weight loss.

Lemons vs. Limes

Lemons and limes are used interchangeably in many instances, and when it comes to taste, it’s easy to get these two citrus fruits mixed up. Both have a sour and tart flavor that adds the perfect amount of zing to drinks and recipes.

However, there are quite a few differences between the two fruits, starting with their appearance. Limes are bright green while lemons are vibrant yellow. Additionally, limes are typically slightly smaller than lemons. Limes tend to be less sour and have a smoother taste as well. Both are used similarly, though, and can often be swapped in many recipes.

When it comes to nutrition, the benefits of lime are not quite as impressive as those of lemons. Lime nutrition contains just over half of the amount of vitamin C and contains slightly more carbs and less protein per gram. The lemon nutrition profile is also a bit more extensive, boasting a higher amount of many nutrients, such as folate and vitamin B6.



Where to Find and How to Use Lemons

Lemons are grown in areas with warmer climates and can be picked once they are firm, yellow or yellow-green and two to three inches in size.

You can also find lemons at most grocery stores in the produce aisle. Look for lemons that are bright, heavy and free of wrinkles on the skin.

Once you’ve stocked up on this tasty citrus fruit, there are a wide range of potential lemon uses for you to enjoy. Add lemons to drinks or water to amp up the flavor, use them in desserts or baked goods, or even kick up your next main course with a squeeze of fresh lemon. Pair with some health-promoting herbs like thyme, rosemary or lemon balm for even more flavor and health benefits.

Lemon can be used outside of the kitchen as well. It can be added to laundry to whiten and brighten clothing, used as a natural household cleaner and polish, or even applied to the hair to add extra shine. You can also try adding a few drops of lemon essential oil to your laundry or diffuser for a fresh scent.



Although it’s unclear where lemons actually originated from, it’s believed that they are native to India, China or Burma. They had entered Ancient Rome by the second century A.D. but were still not widely used or cultivated in Europe until later. In fact, it wasn’t until around 1000 A.D. that lemons actually began to spread to the Mediterranean region.

In the 18th century, scurvy had become a major cause of death for British sailors. Scurvy, a condition caused by vitamin C deficiency, can lead to symptoms like bruising, bleeding gums and fatigue.

Scientist James Lind is credited with conducting experiments on board a naval ship in 1747 and demonstrating that lemon nutrition could help ward off scurvy.

Today, lemons are widely used around the world to add a zip of flavor to recipes and are loved for their delicious fragrance and aroma. Although they can be found in most corners of the globe, India, Mexico and China are leaders in lemon production.


For most people, lemons can be consumed and enjoyed with minimal risk of side effects. However, some people may want to consider limiting their intake.

Citrus fruit allergies are uncommon but have been reported and can cause food allergy symptoms like hives, swelling, asthma and flushed skin. If you experience any negative symptoms after eating lemons, be sure to discontinue use immediately and talk to your doctor.

Plus, although the lemon nutrition profile is pretty impressive, it is definitely possible to overdo it. Because of the citric acid found in lemons, eating too many can cause the enamel on your teeth to erode, resulting in increased sensitivity.

Finally, applying lemon directly to your skin can increase sensitivity to UV rays, so be sure to wear sunscreen or keep sun exposure in moderation to avoid a sunburn.

Final Thoughts on Lemon Nutrition

  • Lemons are low in calories but packed with vitamin C, antioxidants and fiber.
  • They have been associated with a number of health benefits, and studies show that they may improve immunity, enhance heart and skin health, reduce the risk of kidney stones, help fight off cancer, boost iron absorption, and aid in weight loss.
  • These citrus fruits can be used in a variety of recipes and have many household uses as well.
  • Enjoy lemons in moderation as part of a healthy diet to take advantage of the unique lemon nutrition benefits.


Get Rid of Stuffy Nose

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Natural Health

When we are ill, when we have cold or flu, we usually get tired of the inconveniences caused by stuffy nose. It causes breathing difficulties, our sleeping is disturbed and it usually lasts as long as the flu.

We share with you a few natural remedies to clear a stuffy nose and breathe easily.

1. Oils

There are two oils that are most effective, oregano oil and peppermint oil. Oregano oil has antivirus, antiseptic and antibacterial properties. Generally, these oils are great for respiration problems, but you should be very careful because they are very strong.

To clean a stuffy nose, put only one drop of oregano oil on a clean finger and tap it on your tongue. Do not swallow the oil, but breathe in it through your mouth and breathe out through your nose. Repeat this for a few times and then you can swallow. Have in mind that this is not too simple, your eyes will become teary and you will have a feeling that you have drops in your mouth. You have to endure this feeling, but remember that oregano in this dose is not dangerous at all, and it helps.

You can also use peppermint oil, because it gives the same effect. Just tap one drop of peppermint oil under your nose.

2. Apple Cider Vinegar

Although apple vinegar is used against bacteria, it can also help you clean your stuffy nose. It would be the best if you could drink a small glass of apple vinegar (preferably organic). If this is too strong for you, you can mix 2 tablespoons of apple vinegar with a cup of water, then drink this slowly.

Another way is to bring 1/2 liter of water to a boil and then add 3 tablespoons of apple vinegar. Breathe the steam for a few minutes.

3. Horseradish

This powerful plant is great for the respiration process, and you can consume it by eating horseradish salads.

You can make an instant natural remedy by grating a bit of fresh horseradish root, and then adding a bit of honey or apple cider vinegar. Put the mixture on your tongue and inhale deeply. Hold the air as much as you can and make a few exhales and inhales through your nose before you swallow the mixture.











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