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Easy Smoothie Recipes for Your Diet

by: Jeric Danao

So you’ve finally decided to lead a healthier lifestyle and hit that gym in Manila, haven’t you?

Just when you’re getting a bit daunted by all the exercises you need to do, however, you realize that there’s another thing you need to accomplish — that is, indulging in a more nourishing diet. But stuffing yourself with healthy food doesn’t have to be time-consuming and difficult. One smart way of doing this is through smoothies. Not only are they fuss-free to make, they’re also extremely delicious and healthy!

Here are some easy smoothie recipes that you can incorporate into your diet.

1. Banana Ginger Smoothie

This concoction helps soothe stomach problems (such as indigestion and heartburn). It’s also perfect for nausea.

  • 1 banana (sliced)
  • 6 oz of vanilla yogurt
  • 1 tbsp of honey
  • ½ tsp of freshly grated ginger
Combine all ingredients in a blender until they’re smoothly blended.

2. World’s Best Smoothie

This tasty drink is an excellent choice for breakfast—and it will also keep you fully satiated until lunch!

  • 1 cup of plain nonfat yogurt
  • 1 banana
  • ½ cup of orange juice
  • 6 frozen strawberries
3. Pineapple Passion

Who needs ice cream when you can enjoy this frozen delight? Plus, it’s completely guilt-free and healthy!

  • 1 cup of vanilla yogurt
  • 6 ice cubes
  • 1 cup of pineapple chunks
For this smoothie, make sure to blend the yogurt and ice cubes first before tossing in the pineapple chunks.

4. Strawberry-Kiwi Smoothie

This drink is suffused with fiber, which will not only satisfy you but also aid in warding off diseases. Additionally, kiwis are also rich in vitamin C, which your body sorely needs.

  • 1 cup of cold apple juice
  • 1 banana (sliced)
  • 1 kiwi fruit (sliced)
  • 5 frozen strawberries
  • 1 ½ teaspoon of honey
5. Watermelon Wonder

It’s a sweltering afternoon, and you want something to refresh you and fill you with nourishing ingredients — if that’s the case, then this drink will indeed do wonders!

  • 2 cups of chopped watermelon
  • ¼ cup of fat-free milk
  • 2 cups of ice
Just remember to remove the watermelon seeds before you blend everything.

6. Energy Boosting Smoothie

This drink is perfect for giving you a dose of energy when you’re still feeling groggy in the morning.

  • 2 tbsp of cocoa powder
  • 2 tbsp of peanut butter
  • 8 oz of Greek yogurt
  • 1 banana
  • ½ cup of ice
  • A pinch of cinnamon
You can also sprinkle another dash of cinnamon on top of the smoothie for a richer flavor.

Key Takeaway

Leading a healthier lifestyle doesn’t just end with enrolling in some gyms. You also need to begin reaching out for healthier food choices.

A lot of people, however, find this step a bit intimidating. But this doesn’t have the case. Eating more nourishing foods shouldn’t be equated with being a hassle — and one way of making this a lot easier for you is through smoothies.

Smoothies aren’t just easy to make, they’re also satisfying, healthy, and tasty!

About the author:

Jeric is a freelance writer that features food, lifestyle, travel, DIY subjects, and nature. He is an adventurer, taking on the world and everything it has to offer, be it with the good and the bad. He also has a weird love for reggae and sharks. See: Reggae Shark

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Home Yoga Practice Tips For 2018

by: Stefan Simonovic

Source: Flickr

The reasons to do yoga at home are numerous, from dreading the cold weather outside or crazy Monday traffic to penny pinching for a new car and cutting unnecessary costs, such as a gym or yoga studio membership. All sorts of women do yoga at home or at work, including stay-at-home moms, busy executives, mature singles, freelancers who basically live inside their homes, and anyone who has enough space and will for it. Whatever your personal motivation, we hope to improve your yoga experience by offering our tips for practicing at home this 2018 and any subsequent year for as long as you find satisfaction in it.

#1: Find The Right YouTube Videos

Not all home yoga YouTube videos are created equal so you need to do your research to figure out which ones are worth your time and effort. Try them out to see if you like the selection of exercises, and the pace at which they're being done so you don't have trouble following along. Also, you'll need to assess the difficulty level to prevent boredom or injury. It would help if you could relate to the virtual instructor in some capacity, and find the things she or he says motivational enough because working out at home often turns out to be short-lived as most of us find it hard to stay committed unless we have a trainer right by our side.

#2: Watch What You Eat Or Drink

Just like you wouldn’t eat 1.5 to 2 hours before going to the gym or to a yoga class, you should mind what and when you eat if you want to do yoga at home. It’s so easy to get distracted by the pace of daily life and all the things that need to be accomplished in a single day that we run the risk of treating working out from home like any other chore, which is a mistake. Doing yoga at home has the same effects on your body as a live instructor-led yoga class would, so you need to prepare for it properly. Don’t eat any foods that fall heavily on your stomach, and make sure you’re hydrated. Don’t rush through your practice, meaning set aside enough time to fully relax and treat your body to at least 30 minutes of yoga.

#3: Pick The Right Spot At Home

When they first walk in, most people assess a yoga studio by what it feels and looks like, and by how well the energy flows through it. It would be best if you could find a place in your home where you feel the most comfortable, such as your favorite nook, to do yoga. Your nook needs to have peace and quiet, and be spacious enough so you can do all your postures. Turn the lights out, leave a small lamp on, and light a candle or an incense stick to recreate a complete studio experience.

#4: Get The Right Accessories

A good, non-slip yoga mat is the first thing you’ll need for a satisfying practice. Getting a few blocks is also a good idea, but you can also use a stack of books instead as long as they don’t discourage you from your practice. A bolster is also a nice thing to have, but these are by no means necessary to do yoga at home or anywhere else. They serve to make your practice more enjoyable, but the most important aspect of doing yoga at home is to keep the motivation up and persist in your practice, and if investing in accessories will make you commit, so be it. At the same time, being creative and frugal works just fine too, and you can even use a piece of carpet instead of a mat provided it's not slippery.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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Is Going Vegan Healthy?

by: Stefan Simonovic

Although most old-school medical professionals would not advise an average patient to go vegan, there is no denying that not consuming animal-based products has plenty of benefits both for the health of the individual and for the environment. However, most people forget that going vegan doesn’t mean swapping animal-based products for junk food, endless amounts of bread, pasta, and packaged foods because that would totally defeat the purpose.

Source: Flickr

Meat and dairy products are full of vitamins, minerals, and protein, whereas processed foods are only full of empty calories and have no nutritional value. Ditching meat for junk food only results in weight gain, sleep disruption and grumpy mood. In other words, switching to a vegan diet is healthy provided it is done properly, and if your goal is weight loss and kicking BBW dating to the curb, opting for a vegan diet might just be what you need.

The Benefits of a Vegan Diet

Provided that a person's vegan diet is not chips- or donut-based, on average it is higher in vitamin C and fiber, and lower in saturated fat compared to a diet containing meat and dairy, which is certainly healthy. Also, vegans have a lower BMI than non-vegans, which means they are thinner, have lower cholesterol levels, and a decreased risk of heart disease simply because they consume less saturated fat. If practiced properly, a vegan diet is rich in fruits, vegetables, nuts, and seeds, all of which are super healthy.

The Drawbacks of a Vegan Diet

Eliminating certain food groups from your diet comes with drawbacks that need to be dealt with so that your diet doesn't turn out to be unhealthy. Not consuming meat and dairy products means lower levels of vitamin D, iron, vitamin B12, zinc and omega-3 fatty acids. These deficiencies need to be supplemented either by focusing on vegan sources full of these nutrients or by taking dietary supplements. For instance, taking unsweetened soy or almond milk rich in calcium is a good alternative to cow milk, while humus is a great source of zinc, iron and calcium, all missing from a vegan diet.

Look At The Ingredients

Going vegan still means checking out the ingredients of every product you purchase simply because not everything that is vegan is necessarily healthy, like the above chips or donuts. It's important to read what's on the ingredients list and understand that a high amount of sugar or salt can be unhealthy even if packed up in vegan foods. A great example of a vegan staple is coconut oil which definitely comes with its own set of health benefits, but it's high in saturated fat. When consumed in small amounts, the effects of saturated fat are usually insignificant, but large quantities can definitely be detrimental regardless of whether they're consumed through meat, coconut oil or any other vegan food.

Anyone who decides to start following a vegan diet should approach it like any other dietary regimen, with as much balance of different foods as possible. This means plenty of fruits, veggies, nuts, and seeds while at the same time keeping the nutrients not consumed in mind and finding appropriate supplements.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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Top 4 Simple Hacks To Living A Healthy Lifestyle

by: Stefan Simonovic

It's safe to say that we live in a rather busy world. People nowadays don't even have time to communicate and date in person. Instead, most of them meet people online and if the first few cyber dates go well, they decide to meet face to face. This lack of time also means that men and women are simply too busy to lead a healthy lifestyle. Needless to say, this type of behavior can be extremely bad for a person's overall health.

Therefore, if you also have trouble finding some spare time during your day for healthy habits, feel free to stick around and check out these 4 simple tips that will help you lead a healthier lifestyle.

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Try Eating More Home-Cooked Food

Food plays a significant role in everyone's life. This is something you have to remember. Sadly, our way of life does not allow us to spend too much time in the kitchen preparing healthy home-cooked meals. Instead of that, we go out and eat fast food simply because it's more convenient. Yes, it might be less time-consuming, but it's incredibly bad for our health and well-being. So, if you have the similar diet, you need to know that this food is very bad for your cholesterol and blood sugar.

This basically means there's a big chance that you might suffer from some pretty dangerous cardiovascular diseases or diabetes if you don't change your eating habits. In order to prevent such a horrible scenario and improve your diet, you have to start eating more balanced food. Start with home-cooked meals like domestic vegetable soups and other foods that require a spoon. Instead of sweets, try eating some fresh fruit for dessert, it will hydrate and regenerate your entire body. Oh, and remember not to eat after 8:00 pm.

Exercise Regularly

Besides eating better food, a regular workout is one of the most important healthy habits you need to try out. Some say it's best to exercise in the morning, right before you go to work, but if you can't manage that, you can work out after you come back from the office. If you can find a way to be physically active every day, your body will release hormones known as endorphins that will make you feel positive, happy, and less stressed. This is, of course, just one of the many reasons why you need to exercise on a daily basis.

Engaging in a physical activity will help you reduce the risk of heart attacks and other potentially fatal cardiovascular diseases. Frequent workouts will also provide you with a firm and handsome body, so you'll be able to dominate your local dating scene in style.

Drink More Water

Unfortunately, most people today are not aware of the importance water has. The human body needs at least 2 liters (0.5 gallons) of water every day. Remember, this is a minimal intake. However, if you're an active person and it's hot outside, you need to drink at least 3 liters of water every day in order to stay hydrated. At first, this may sound like a lot, but actually, it's not! Especially, if you don't drink it all at once. The key is to carry a water bottle with you at all times. This way, you'll be able to sip it from time to time without even noticing it.

Don't be lazy to carry a bottle to your office or when you're going for a run. Remember, it's extremely important to stay hydrated before, during, and after your workout sessions.

Spend More Time Outdoors

In this age of mobile apps, live streaming, and social media, spending time in nature sounds rather boring, right? Well, that is a huge mistake that can have rather negative effects on your overall health. As you probably already know, your body needs a certain amount of vitamin D and you can get it by exposing yourself to sunlight every day. Of course, you shouldn't spend all day sunbathing, but a few hours every day is good for you. Also, scientists all over the world claim that spending time outside can positively affect your concentration, mental energy, and your short-term memory. All in all, a couple of hours in nature every day will drastically improve the quality of your life.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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Awareness Is Great, Action Is Better: How To Start Working Out

by: Stefan Simonovic

It doesn't matter what you do, the beginning is always the hardest part. The case is no different when it comes to exercising. Millions of people out there have a strong motive, but they simply can't make that all-important first step. So, it doesn't matter if you want to get in shape in order to meet people online or simply improve your own well-being and overall health, you need to know how to start working out. Here are some useful tips and tricks you absolutely have to see.

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Consult Your Doctor And Get The Right Equipment

This is the first thing you have to do before you even start your workout sessions. Why is this so important? Well, you need to know your limitations in order to avoid injuries and other unfortunate situations. Once you do that, you'll be able to work out without worrying about your overall health. Also, make sure to acquire the right equipment. This part is also significant simply because you have to feel comfortable and safe during your sessions. These two first steps are crucial, so whatever you do, don't skip them!

Start Small

Looking up to professional athletes and being inspired by their achievements is great, but you need to remain down-to-earth every step of the way. First of all, you're not an athlete, at least not yet, so make sure to start small. Set small goals and achieve them one by one. This will give you a great sense of accomplishment which will boost your confidence. Once you complete several small objectives, you'll be ready to move forward and improve as you go. Feel free to use this strategy in other aspects of life as well - work, local dating, school. It's a foolproof plan!

Start With The Exercises You Like

A lot of beginners tend to start with the most popular or most complicated exercises. However, that can be a big mistake, especially if they fail to do them properly. So, it's really important to start with the exercises you like because that way you'll be looking forward to every single one of your workout sessions. This enthusiasm can sometimes be crucial!

Listen To Your Body

This is probably one of the most important things every beginner has to know about exercising. Even though you probably want some quick results, you must never ignore the signs your body gives you during your workouts. If you feel any kind of pain or shortness of breath, you need to slow down or stop completely. Make sure to pace yourself and always listen to your own body. You won't do yourself any good if you end up injured.

Get Out Of Your Comfort Zone And Visit The Gym

Most people are afraid to join the gym because they don't feel comfortable enough to work out in front of other men and women. If you feel this way too, you need to get out of your comfort zone and sign up for a full membership at your local gym. Once you pay for the sessions, you'll feel obligated to go and you'll forget all about the discomfort and shyness.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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Effective Manufacturing Strategies for Small Businesses

by: Jeric Danao

Business can come in all forms and sizes, particularly large and small-scale ones for the latter. With numerous manufacturing processes such as injection molding being made available for notable establishments’ manufacturing needs, it’s safe to say that many of them are able to produce quality products and distribute to their customers on a timely basis.

Since we’re on the subject of business, there are numerous manufacturing strategies for any business of any size to try. If you’re a business owner yourself and are looking for effective strategies for your manufacturing business, here are some of the best strategies for you to try:

Flexible Manufacturing

This is a strategy that involves the use of machinery rather than manpower. Sure, it may sound harsh upon first hearing about it but there definitely is an explanation…

Process such as injection molding aim to produce and distribute quality products using nothing but raw and recycled materials. With state-of-the-art machines that are able to deliver on this aspect of manufacturing, small businesses can really gain a lot of advantages on this particular strategy.

With that said, it’s best to use this particular strategy if you aim for your business to go nationwide (or better yet, global). For now, invest in something that’s more up your alley, which will be explained in the following point.

Continuous Manufacturing

Small businesses usually focus on manufacturing a single product to be distributed for their customers. In this case, this particular manufacturing strategy is most effective for this kind of business, mainly because it focuses on manufacturing that particular product for your business’ target audience. This works on other products to be manufactured and is able to help in distributing as well—making your job a whole lot easier in the process.

Custom Manufacturing

In any case, there are going to be some demands to be made from customers about specific products being produced—which can definitely be delivered with this specific manufacturing strategy! Custom manufacturing allows the business to fully customize the product they aim to produce in order to meet public demand. In any case, it can be made on a whim or on demand, depending the circumstances that the need for it may arise.

Intermittent Manufacturing

Of course, several products are going to be of the same category or of the same sort in terms of either aesthetic or function. Intermittent manufacturing can be used for this particular instance as not only does it help meet demand, it also introduces variety in the products they produce.

Think of it like this: in the sports industry, there are notable businesses that are able to produce quality sports equipment for their athletic customers—but, it can also work for target audience members of any age as equipment with the same function, in the same category, but in different sizes are produced to a mass scale. With intermittent manufacturing, this is entirely possible.

Key Takeaway

Injection molding has indeed set a new pace for the manufacturing industry altogether—and with these effective strategies in play, it’s no doubt that small business will grow into largescale ones in no time!

About the author:

Jeric is a freelance writer that features food, lifestyle, travel, DIY subjects, and nature. He is an adventurer, taking on the world and everything it has to offer, be it with the good and the bad. He also has a weird love for reggae and sharks. See: Reggae Shark

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Gym Routines for Beginners

by: Jeric Danao

Going to the gym is one of the best ways of keeping fit. You get to burn all the unwanted fat from your body, sweat out all the toxins, and also, going to the gym can be anywhere you want. Gyms around Makati, Taguig, Quezon City, and pretty much around the metro is something for everyone to do in their spare time; and speaking of spare time, what better way to spend that than going to the gym? Especially for all those out there who are thinking about doing it for the first time!

What most people think about working out is that it can be a harsh thing to do, specifically for beginners. While working out in general can be hard, it doesn’t have to be so, especially with the numerous gym routines out there that are friendly to beginners everywhere. If you yourself are wondering what those are, here are some routines that definitely say ‘gym routines 101’:


A lot of gyms around Makati and other places in the metro offer this type of workout as one of the essentials in working out as a whole. In fact, cardio is actually one of the most effective forms of workouts there is. Think about it, while lifting weights can help you build strength and muscle, the most important thing about working out in general is to lose the weight; and with cardio in your arsenal of beginner routines, you’re all set!


Speaking of cardio, this routine will do more than shed the pounds, it will absolutely MURDER them to the point of oblivion. Before attempting to do this routine (don’t worry, this is absolutely friendly for beginners), make sure to do some breathing exercises and stretches so you won’t be experiencing any pains or complications while doing burpees. Then, once you’re prepared enough, start small and gradually build up your reps and sets to ensure the total eradication of the extra pounds.


Another important aspect of working out is to tone your body to conditions you want. Thankfully, this kind of routine can help you do just that!

Squats are one of the most intense routines there is in any gym, whether in Makati or anywhere else. It focuses on toning your abdomen, your legs, and your buttocks to be as firm and sag-free as it can be. With that said about squats, it’s safe to say to never skip leg day!


For those of you who wish to get a more defined chest, and well-muscled arms, then push-ups are the right routine for you. When it comes to this kind of routine, as with the burpees, start small, then gradually build up the number of reps you can do during your routine.

For instance, start with a simple 10 push-ups, then 15, then 20. Once you’re able to do more than the number you expect, you’d be amazed on how much this gym routine can benefit your body and health.

Key Takeaway

Any gym around Makati and the rest of the metro are sure to welcome any beginner that comes through those doors. Think you’ve got what it takes to survive any routine that comes your way? Then, give it a try!

About the author:

Jeric is a freelance writer that features food, lifestyle, travel, DIY subjects, and nature. He is an adventurer, taking on the world and everything it has to offer, be it with the good and the bad. He also has a weird love for reggae and sharks. See: Reggae Shark

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10 Tips To Get You Exercising Regularly

by: Stefan Simonovic

Exercising is a rather important activity, especially nowadays when men and women spend most of their time behind their personal computers or laptops. People have different motives when it comes to staying in shape. Some of them want to meet people online and impress them with their bodies, while others are more interested in longevity and healthy lifestyle. Either way, you can't have good results without discipline and that is exactly what most people lack these days. So, here are the 10 simple tips that will help you exercise regularly.

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1. Find Your Motivation

It doesn't matter whether you desire to dominate the local dating scene, impress your significant other, or simply staying in shape, you need to find your true motivation. This is the only way you'll be able to get up in the morning and hit the gym or go for a run without cursing the day you were born. Remember, finding the motive is the very first step towards greatness.

2. Find A Workout Buddy

Some people simply can't work out on their own. It's too boring for them. If you have the same problem, no worries, you can always find yourself a workout partner. Ask your lover, your best friend, or your college to join you. This way you'll be "obligated" to finish your workout because giving up in front of someone you know can be quite embarrassing.

3. Create The Best Schedule

We live in a rather busy world where people don't have time to nurture their bodies. This is why creating a perfect workout schedule is one of the best ways to improve your work ethics and exercise regularly. Find an interval during the day that's completely open, reserve it for your training sessions, and try not to change the routine.

4. Don't Force Yourself

A lot of men and women tend to force themselves at the start simply because they feel like they're strong enough. Exercising is tricky. You may feel like you can do squats all day long and the next day you find out that you're not able to get out of your bed. So, in order to avoid regret, you need to pace yourself during every session.

5. Keep A Fitness Journal

If you want to gain both satisfaction and motivation, make sure to keep a detailed fitness journal. Tracking your progress will encourage you to keep going forward and reach better results.

6. Baby Steps Are Crucial (Set Small Goals)

Setting big goals is a mistake because if you fail to accomplish them you might feel discouraged. This is exactly why baby steps are crucial! You should set small goals for yourself, so once you start accomplishing them, you'll be motivated to work even harder in the future.

7. Reward Yourself For Achieving A Goal

Some people will say that you shouldn't be rewarded for taking care of your own body, but you shouldn't listen to them. If you worked hard for something, feel free to claim an award for your completed goal. These little rewards will give you a sense of accomplishment and that's rather important when it comes to exercising.

8. Don't Make Excuses

Let's face it, it's pretty easy to make excuses and give up, especially if you come across some unforeseen obstacle. However, these are the times you have to stay consistent and determined. It's the only way you'll be able to improve your body. So, whatever you do, don't make excuses. Instead, find a way to achieve your goals.

9. Make It A Priority

In order to make some real progress, you have to make your workout sessions a priority number one. We understand it can be very complicated today, especially if you don't work out at the gym, but you have to try. At the very least, exercising should be your number one priority when it comes to your "extracurricular" activities.

10. Hire A Personal Trainer

Lastly, if you can't find motivation on your own, you should definitely hire a personal trainer. These people are professionals and they won't let you give up. If you can't listen to yourself, a personal coach will know how to inspire you.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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