Top 7 apps for tracking diet and physical activity in 2016

Lets skip the basics of what nutrition is in health and physical activities and lets move on to the real stuff.

Why is it important to exercise and eat healthy?

Many studies show a healthy lifestyle links to living longer. As well as having a healthy heart, lower blood pressure and cholesterol levels and it can also reduce the risk of illnesses such as type 2 diabetes or heart disease. You just have to regularly exercise and have a healthy diet.

There are many exercises which you can join together for a workout such as chicken jacks, tuck jumps, mountain climbers and low row. Although you could also opt for anything else which involves bodily movement.

Healthy eating is very important in leading a healthy lifestyle. When combined with regular exercise, you have the ability to reach and maintain a healthy weight and reduce the risk of you getting chronic diseases.

There are many organizations dedicated to getting people healthy and involved in physical activity, the most popular in the U.S. are:

The AAPAR – which provides continuing education, advocating for healthy-living legislation and offering get-fit tips to the public.
The NAHF – which supports fitness and health community coalitions. Promotes physical fitness and healthy lifestyles and is advocation environmental and policy support for active living.

One great of helping you stay in great health and fitness is using apps.

Apps allow you to manage and stay on top of your health, making it less stressful and easier to diet and exercise.

Here’s the top 7 best apps of 2016:

1. Nutrino:


Nutrino takes into consideration how many calories you should be eating each day to reach your weight goal, it then creates a personalised menu for you. Your weight goal is determined after you enter your vital stats.

You then tell Nutrino what foods you like to eat in order to make the menu even more personalised as well as having a shopping list made for you. I found Nutrino to be a great help when improving my physical nutrition, I was able to become a healthier person while still enjoy foods I loved.

2. 5K runner: 0 to 5K run training

front-1394704761028.flatI used this app when first starting out, it is made with beginner runners in mind by using shaping, which allows you to start slow and gradually increase in difficulty. The app promotes you to do 30 minute workouts on 3 days a week, which allows you to improve on speed as well as fitness levels.

Exercising can be a hard task when you are overweight, this app makes it much easier as it doesn’t set a distance that you must run. Obesity can demotivate people from exercising although I found this app makes it easier to lose weight and is a great starting point.

3. MyFitnessPal


This is one of my favourite nutrition apps as it allows the user to base their diet not only on losing weight but also on gaining muscle and for physical activity. I was able to personalise this app to allow me to eat the right food in order to do well in physical activity.

MyFitnessPal contains 6 million different foods, this means that it is easy for you to track what you are eating. This is why it is the most popular health and fitness app in the world, and a personal favourite.

4. Sworkit


This app has a range of physical activities for you to choose from such as, strength, cardio, yoga and stretching. You are also able to choose how much time you have in order to do your workout, which can range from 5 mins to an hour.

You can also opt for premium($4.99/month) which allows your experience to be even more personalised, by setting number of reps and what areas of the body you want to focus on.

5. WellSquad



Wellsquad allows for physical activity interventions by pairing you up with users whose fitness goals, favourite activities, motivation levels and locations are compatible with your own.

I found this app very useful, especially when starting out as I did not like going to the gym on my own, this allowed me to make a new friend and have someone who motivates me to go to the gym.


6. LoseIt

LoseIt thumbnail

This app is for people who want to get a hold on their portion size, daily calorie goals and intake, and start keeping an eye on the foods they eat.

The iOS and Android apps contain a barcode scanner allowing you to scan quickly and add ingredients to the dishes you eat. You can also add custom recipes and personal foods, this means you don’t have to stick by their component ingredients.

I found this app useful and I highly recommend it to people who do physical activity as well as having a balanced diet. This is because LoseIt syncs with many activity trackers and smart scales, such as Nike Fuelband, Jawbone Up and many more.

7. Calorific


This is one of my favourite apps. It removes the hassle of counting calories and all other details about foods and instead puts it in a simple system. Red, yellow and green, like traffic lights.

Red means that the food is bad for you and very unhealthy, so you should eat it. Yellow is food you can have sometimes as too much is unhealthy. Green is good healthy food you should always eat.

The app also shows you a pie chart showing your healthy to unhealthy ratio for the food choices you make and they show you the time of day you make the best nutrition choices.

These 7 apps are all free and available on iOS and Android, try them and see which one suits you the most. You can download more than one of these apps, maybe having one for diet and one for physical exercise but I suggesting testing them yourself and seeing which ones you enjoy.

5 simple steps to being healthy in 2016

A very popular question is, I want to get healthy where do I start? Now their are two main parts of becoming healthier which is, physical activity and a healthier diet.

The first step is creating a balanced diet in order to lose weight and achieve your size goal. When picking foods you should aim for food high in nutrition, which means you will be giving your body lots of energy in order to do physical activity.

You can start to eat healthily by cutting out certain nourishments or drinks which are very bad for you and replacing them with healthier solutions, this will allow you to slowly adjust to your new diet, making it easier than switching completely straight away.

Many people who try to get healthier want to know what are some easy ways to get healthy, and, from my experience, the easiest way is by changing your diet, this requires minimum effort as you simply are swapping unhealthy food for a healthier nourishment.

There are fast ways in order to get healthy, the fastest way, according to MindBodyGreen, is much harder than the easiest way and it involves having a very strict diet for example, one cheat day a month, only organic nourishments etc… You must also go for runs or fast walks 3+ days per week.

From my experience and my research I have been able to compile 5 steps which will help you become healthier, following these steps will help you lose weight as well. Numerous studies have also shown that by doing these things you are less likely to suffer stress, anxiety and depression.

Here are 5 simple steps to being healthy:

1. Eliminate processed foods.


There are many healthy alternatives to be your favourite comfort foods, this includes, raw chocolate, flax crackers and oven-baked sweet potato fries.

In order to get healthier you must avoid foods that are processed due to their many disadvantages and instead go choose whole foods.

2. Whole foods


These are unprocessed, and don’t contain any added salt, sweeteners or added fats. They are very high in vitamins, minerals and dietary fibre and include fresh fruits, vegetables, nuts, seeds, unrefined grains and beans.

This is one of the important ways to become healthier and unlike processed foods they don’t leave you feeling guilty or bloated afterwards.

3. Have 1 green smoothie a day


Green smoothies are a great way to start your day by satisfying your sugar cravings, cleanse your colon and provide your body with loads of vitamins and minerals to keep you happy and full of energy through out the day.

Green smoothies contain chlorophyll, which flushes out all toxic residue inside the body. This is one of the easy steps to becoming healthy that you can add to your morning routine.



4. Don’t avoid fruit


Many people believe that carbohydrates are very bad and they can lead to being fat. I thought this was true as well until I found out that not all carbohydrates are the same.

One good way to answer the question how can I become healthy is avoiding processed carbohydrates, which include white bread, cookies, wheat pasta and breakfast cereals and instead opt for fresh fruits and sweet root vegetables. This will reduce sugary snack cravings and keep energy levels high.

5. Eat greens


Green leafy vegetables such as kale, spinach, collard greens and romain lettuce will allow you to flush out the toxins in your body, alkalise your body and get your mineral levels up.

Packed with iron, zinc, magnesium and more nutrients that will boost energy levels, strengthen your immune system and clear up your skin, greens are so important to any diet.

An easy way to stay healthy is by simply enjoying your leafy greens, maybe you could blend it into a creamy green smoothie, or fresh green juice.

These 5 simple steps will allow you to lose weight and become healthier in no time. After implementing these steps, to lose more weight you can begin doing exercise, but you should always try to keep to these steps.

Looking For Health Insurance? Heed This Advice!

You cannot predict when you will become sick and accidents can easily happen. How to get the correct health insurance for your body and lifestyle?

Take advantage of any wellness programs offered by both your workplace and your health insurance company.

Both of these may reward you in different ways, such as your workplace offering a cash-incentive for completing an exercise program, or your insurance company lowering your premiums if you follow a quit-smoking one. These offers are rare, but helpful.

Be sure you regularly assess your health insurance needs over time so that your coverage accurately reflects what you need now.

For example, young single adults without children generally have lower healthcare costs than adults with families, so perhaps for them, an HMO makes more choice in the beginning, while a PPO may make more sense for an adult with an established family.

Find out if your health insurance company offers medication assistance for their customers.

Some health insurance companies offer a discounted rate for medications or assist with medication costs in some other way. You can call your agent and ask them for the details regarding any medication coverage their company offers.

It is important to consider the cost of health insurance before you sign with a particular company.

Some companies require you to pay a certain amount of money before your coverage will kick in. This is something that is important to know in the event of an accident or injury. You should ask your insurance agent about the beginning date for your coverage.

If you are choosing between a group health insurance policy and a private policy, be sure to check the coverage options carefully.

Generally speaking, group health insurance gives more options in coverage than private insurance at better prices. This is because the costs of coverage are spread out over many insured people, so the company is better able to offer good coverage at a discounted rate.

Before seeing a doctor, you should contact your insurance company to make sure that they are within your network.

If you visit a doctor that is not in the network, you will have to pay for the visit on your own. This can be a very expensive visit especially if it is to see a specialist. You can make a call to your insurance company to find out if a doctor is in the network.

You need to make sure that you have fully researched as many health insurance plans as you possible can.

An insurance broker may be needed if you don’t have the time or the desire to go through the large amounts of information. You can also look at websites that specialise in comparing and picking insurance policies that fit the customer’s needs.

As long as you are still breathing, you are at risk of being injured. Whether it be walking in the street or using the stairs in the parking garage, being injured is a costly venture when your health is not insured. It is not worth the risk to save a few dollars by not having health insurance. You will end up paying much more, in the end.

How Your Nutrition Choices Become Your Health Choices

Nutrition is an important aspect of everyone’s life. Nutrition consists of eating and drinking properly to maximise fitness of your body and increase your overall health level. Sometimes practicing proper nutrition can be hard. In order to make practicing proper nutrition easier, follow the tips in this article.

A morning, protein smoothie, is a great way to start the day. Add yogurt, banana, flax seed and frozen berries, to give yourself a well balanced morning start. This shake will keep you full and give you energy until lunch time. Just make sure not to add any extra sugar or sweeteners.

It may sound like a broken record but when it comes to nutrition, pull out that food pyramid you were given in elementary school. This will ensure that you get the proper combination of starches, proteins, carbs, and other essential elements of a healthy diet. If you are looking to be a productive member of society, or just of the workplace, being well nourished is the first step.

When considering nutrition for your child, be sure to not deprive them of sweets or other dessert type foods. It is important that this be included as part of the meal, so that dessert is seen as a normal food, not something that should be desired more than the meal itself. Be sure to work in as many healthy desserts as possible.

Avoid pre-packaged and prepared foods whenever possible if you are looking for the healthiest nutrition. In almost every case pretreated foods and pre-cooked meals feature added ingredients for preservation that are extremely bad for you. It is far better to prepare your own food from fresh ingredients than to rely on food prepared in a factory.

Vitamins play a very important role in our life. Some of them can be synthesised by our body, but most of them should be included in our daily food. It is a good practice to eat lots of fresh fruits, vegetables, soy, whole grain bakery products, nuts and beans. Without these building blocks we become sick.

To get the most nutritional value out of vegetables, be careful to not overcook them. A light steaming keeps vitamins in broccoli, carrots and other veggies better than a boil that will wash nutrients out. They’ll also be much more appealing prepared this way, with a satisfying crunch to them instead of a soggy mush-like texture.

Cook up several whole potatoes and stuff them to have later as a quick meal. Potatoes keep great after being baked or even boiled. Just stick them in your fridge and when you are ready for a quick meal, slice them open, add some low-fat cheese and maybe some beans or broccoli, and warm everything in the microwave.

Milkshakes are unhealthy. You should avoid eating them, even if they are small. Milkshakes can be very high in fat, having around 30 grams of fat. If you really enjoy milkshakes, try a substitute. You can try making a smoothie or making a homemade milkshake. If you make the homemade milkshake, be sure to use low-fat items, such as yogurt and skim milk.

It is wise to substitute wheat flours for a portion of the white, refined flours you might ordinarily use when baking; this will add additional nutrients. Using 100% whole wheat flour will boost the fibre, protein and iron content of your foods.

As stated before in the introduction of this article, nutrition is an important aspect of everyone’s life. Eating and drinking properly to become fit and healthy is the main basis of nutrition. Although practicing nutrition can be hard sometimes, if you remember the tips from this article, you can practice nutrition.

Back Pain Tips That Anyone Can Try Out

Ouch, that hurts! There are issues with this one..


Accidents happen. That includes you. Yes, I’m talking to you. 🙂

It’s not something we can predict to happen but then we can take precautions. One of the things I’ll focus if when we encounter back pains due to, well, our own negligence or sometimes, caused by others — intentionally or unintentionally.

Okay, back pain. If a simple movement like getting out of your chair makes you say exactly that, you need to find ways to relieve your back pain. If you suffer from back pain, then you should equip yourself with knowledge that will help you manage it.


If your back pain gets to be too debilitating, consider seeking professional help. If you have insurance, there is a good chance it might cover a few sessions. Trained physical therapists can give you helpful advice and help you to develop an exercise regimen that will work to strengthen your back.

To avoid back pain later, always remember to stretch your muscles before and after strenuous physical activity. If you need to bend and lift a lot at work, make sure to stretch your muscles and lift with your legs, not your back. Do this to avoid future back pain.

Always take time to stretch, regardless of whether you will encounter strenuous activity. If you stretch, you are giving your back more preparation for the day ahead, without which you could be allowing yourself to experience pain and even injuries. Even if you aren’t planning a stressful day, you want to make sure that you are stretching sufficiently to loosen those muscles in the back that are used so often.

Make sure you’re maintaining a proper weight. If you’re overweight, particularly if that weight is in your upper body, you’ll be putting a lot more pressure on your back and spine. By keeping an optimum weight, you’ll make sure you’re not putting too much stress on your back and spine.

Believe it or not, sleep is actually an essential part of healing from back injuries. Your body does most of its repair work at night when you are relaxed and sleeping and can dedicate all of your energy to healing. If you are experiencing chronic back pain, then good sleep is as important as good medicine.

Going to a chiropractor can be a generally scary experience if you are not familiar. However, it is also a very eye opening and relieving experience as well. However, you should not go to just any chiropractor. Go to a well-respected one, and make sure that who touches your back is highly qualified and not messing it up further.

Many people confuse resting and relaxation with each other. Resting is necessary to help prevent back pain, but too much rest can actually hinder it. Once you rest, you must begin to relax or else you are not fully benefiting from your time of rest. Relaxing is realising your position and allowing your body to surrender to relaxation.

Try to make educated choices about your personal approach to back pain.

Become Healthier

Losing a close family member to a disease caused by a small negligence is devastating. I experienced that and it’s something I don’t want to experience again. Life is unpredictable but you can do something about it by becoming healthier and set some fitness goals.


Getting fit is not just about getting healthy. If you set yourself good fitness goals and plan a fitness program that appeals to you, getting fit can be fun and enjoyable, as well as good for you.

Get a pet. Pets keep you more active. While almost any kind of pet will add some extra movement and responsibility to your day, pets that you have to walk are usually ideal. Walking the dog is a great way to add a little extra fitness to your average routine.

When working out, don’t rush through weight or general exercise repetitions. For the best result, do them slowly. Make sure you can actually feel the resistance. Try to resist doing them as quickly as possible. This is a common mistake for people to make once they get too tired.

One way to maximise your fitness routine is to work out with a friend. This will help with positive thinking and also help to push you further than you might have gone otherwise. Humans typically are competitive in nature. This will add a sense of camaraderie and competition to your workouts.

Give yourself the gift of accountability by signing up for a fitness class at your local gym. By having a place, time and people who you can count on, you will be more likely to stick with it. It becomes something that you look forward to and have fun doing.

If you’re a runner and you run often, you’re going to want to replace your running shoes roughly ever 400-500 miles. That may seem like a lot, but if you’re running on a regular basis those miles add up quickly. This is to insure that your shoes remain comfortable and aren’t causing you blisters or leaving you prone to twisting your ankle.

To improve how fast you can swim, work on making your ankles more flexible. Use short exercises like alternately pointing your toes and then flexing your feet for a minute or so to increase flexibility. This will make your feet better at moving you quickly through the water just as water creatures’ flippers propel them.

To help you perform your best during your workout, you need to stay hydrated. Losing even one percent of your body weight through sweat can place added stress to your cardiovascular system. Two hours before working out drink at least 16 ounces of water. During your workout drink five to ten ounces every 15 to 20 minutes. When you are finished with your workout drink at least 16 ounces of water for each pound of weight loss due to sweat.

One tip to live a healthier lifestyle is to make sure you get the recommended seven to eight hours of sleep every night. Sleep is needed to keep your immune system healthy and control stress. Studies have shown that not getting the proper amount of sleep is linked to obesity.

If the idea of regularly working out at a gym or health club leaves you with cold feet, look for recreational activities that are both, energising and exciting. Rock climbing is becoming increasingly popular in gyms and fitness centres and offers an excellent workout for the muscles in your arms, legs and back.

This is just the beginning of your fitness journey. Incorporate the ones that feel appropriate and reasonable, and do not worry about fitness ideas that do not seem to work for you. There is a lot more fitness information out there. More than enough for you to build an enjoyable, easy fitness program for yourself.