Five ways to warm up before hiking

Well hiking is really adventurous and takes a lot of courage to complete every spot. The mesmorising sea somewnere the serene beauty of white covered mountains could call you to enjoy the peace and lovely weather. Would you not know if its actually good or not to practice a bit of warmup i.e some easy ways to stretch and get ready to climb the mountains and rocks. I hope you do well.

Practising hiking with energy requires a lot of physical strength. Although certain yoga postures help dealing with it. So here we will tell you how you can cope with the beauty being fit and healthy.

Five reasons why it is important to warm up

Hiking Training Exercises🏃‍♀️:

Squats are a great whole body, holistic, simple and straightforward training for hiking men and women.

2. hiking training exercises: planks
planks are a great way to strengthen your core, and a strong core affects your entire body system.

3.Hiking Training Exercises: Step Ups
Step ups do require a prop, but it is a simple one that anyone should be able to obtain or improvise.

4. Hiking Training Exercises: Lunges
Lunges are another great way to target your legs and lower body, as well as your abdominals and back muscles. They improve balance and stability as well, by targeting each leg individually.

5. Hiking Training Exercises: Take the Stairs
So this requires a little more prep, but it still should be something that is free and available to anyone, you may just have to get creative!

6. Hiking Training Exercises: Walk Briskly or Run
A brisk walk, especially if coupled with inclines, is another example of fantastic, easy, straightforward exercises to prepare for hiking.

Hope you have an amazing journey and hiking experience ahead. Do let me know in the comments below if I could help you. Happy journey!

Wing of Madness Depression

Is Depression a Disease?

This is a total write up about a kind of depression. Here people who relates to the issues can seek help. how do you think you got mad? Yes! Madness is also a small part of depression. Are you experiencing any of these :


2. swollen eyes

3.madness towards negative thoughts

4.Mentally disturbed

5.cannot concentrate in day to day life

There is no shame in this. If you think you want to get well soon and get back to your school/ work. We all hope to experience certain issues and happenings but do we really want to pet them till we die? No, right! Its really important to surround and lead a healthy lifestyle. A day full of beautiful vibes, you communicating to your friends , family and enjoying the relishing moments. So I could be helping you with some natural ways to reduce your depression issues only if you promise to work upon it strictly.

To cure depression:

1.Wake up early and get to sleep early.

How to Use Morning Light To Get Great Photos The Natural Way

waking up early in the morning is a sign that you are getting back to life again. Waking just one hour earlier cuts depression risk by study finds. Genetic study of 840,000 people found that shifting sleep time earlier by just an hour decreases risk of major depression by 23 percent.


8,000+ Best Meditation Photos ¡ 100% Free Download ¡ Pexels Stock Photos

Meditation is especially beneficial for the reduction of stress. It can also reduce depression and anxiety, and also help people manage chronic pain.

3.Experiencing the nature outside

Nature advances as humans retreat - GulfToday

Spending time in nature  helps with mental health problems including anxiety and depression. ecotherapy (a type of formal treatment which involves doing activities outside in nature) has shown it can help reduce mild to moderate depression.

4. Adentures

15 Best Adventure Sports In Hyderabad For The Thrill Seekers

Adventure experiences in the great outdoors are a lots of fun. They provides significant mental health benefits. Green spaces can help to lower stress and anxiety – especially when they are experienced as part of a digital detox (leave the phones and selfie sticks and cameras at home!) 

5. Make To-do list

How To Write A To Do List That You'll Actually Stick To

The everyday activities that people do as individuals, in families, and with communities to occupy time and it helps to bring meaning and purpose to life.

your loved one is suffering from depression, you may have difficulty feeling motivated.

self-help techniques:

  • Celebrate small victories.
  • Do your best to take things positively.
  • Establish routines everyday— they can help you feel motivated.

If your lack of motivation is affecting your daily life and your ways to increase your motivation haven’t worked, kindly contact your doctor. They are there to help always.

Raw Raspberry Ruffle Bar Recipe

Chocolate Raspberry Truffles

What is that one fruit that you cannot resist? Would you like to try some raspberry recipe for this summer?

Raw Raspberry Ruffle bar
💗Raspberry Ruffle Centre
1½ cups (150g) unsweetened desiccated coconut
150g coconut cream
2 Tbsp unrefined liquid coconut oil
4-6 Tbsp maple syrup (dependant on taste) OR liquid sweetener of choice
1 tsp vanilla bean paste
3½ heaped Tbsp raw raspberry powder or you can use raspberry in its raw form and make a powder out of it.

💗Raw Chocolate Coating

200g Loving Earth Dark Chocolate (OR sub your favourite raw or dark chocolate)
In a large bowl, mix the desiccated coconut, maple syrup and the coconut cream until they are well combined.
Add the liquid coconut oil, vanilla and raspberry powder and mix until a sticky mixture is formed.
Line a tray with greaseproof paper. Shape the coconut mixture into 10 even sized bars with your hands.
Place in the fridge to harden whilst you melt the chocolate.
Melt the chocolate slowly over a bain-marie, ensuring it does not get warm.
Dip each Ruffle bar in the chocolate, making sure each one is covered in a thick, even layer of chocolate.
Gently press some freeze dried strawberries or raspberries on top of each bar, and drizzle the remaining chocolate over to decorate. Place back on the greaseproof paper.
Leave to harden in the fridge again before eating. They will keep for 2 weeks in an air-tight box in the fridge!

I hope you all would try this amazing recipe once and If you have already tried this healthy recipe at your home, then do let me know in the comments section below how it turned out. Also share your favourite dish name with me:)

Happy Friday!

7 brain Excercise To Become More Smarter

1. Brush your teeth with your non-dominant hand

Research has shown that using the opposite side of your brain (as in this exercise) can result havocly and substantial expansion in the parts of the cortex that control and process tactile information from human hands. Now, Brain exercise: Use Brains more by brushing with the hand you wouldn’t normally use, and don’t forget to open the toothpaste tube and apply toothpaste in reverse as well.

2. Shower with your eyes closed

14 weird brain exercises that help you get smarter | Reader's Digest Asia

Realisation is important. Close your eyes while showering to realise the different textures in your body. Do check the temperature of water beforehand. Try shaving shampooing with your eyes closed so that your brain understandes different variant features of you.


How to Choose Chairs for Your Dining Table

Switch seats at the lunch or dinner table to realise where yo used to sit back then and also habituating with new changes by knowing where your current position sits in the room. Think how much far is the salt or pepper from you now.


The hippocampus, an area of our brain which processes memories, is involved in associating odors, sounds, and sights to construct mental maps. Brain exercise: Try to identify new smells and sounds on the way. Opening the windows provides these cells to work differently .

5. Make more social connections during a day

Scientific research has repeatedly proved that social deprivation has severe negative effects on overall cognitive abilities. Brain exercise: Thirsty? Buy a drink from a person rather than a vending machine. Need gas? Pay the clerk at the counter rather than just swiping your credit card at the pump. Further flex your brain by trying your hand a supermarket than online veggie seller.

6. Eat unfamiliar foods

Your olfactory system can distinguish millions of odors by activating unique combinations of receptors in your nose. There’s a direct link to the emotional center of your brain, so new odors may evoke unexpected feelings and associations. Brain exercise: Choose a cuisine unfamiliar to you, and browse the variety of novel vegetables, seasonings, and packaged goods. Change your food habit sometimes in a month.

7. Make a new connection with your nose

Eucalyptus Oil in Pregnancy: What It's Used For and If It's Safe

You probably don’t remember when you “learned” to associate the smell of coffee with the start of a day. However, by linking a new odor—say, vanilla, citrus, or peppermint—to an activity, you’ll alert new neural pathways. Brain exercise: Keep an extract of your favorite scent near your bed for a week. Open it and inhale when you first wake up, and then again as you bathe and dress.

This article can help my dear readers. Try these amazing easy tips to become extraordinary and more efficient via brains.

Five Main Reasons Of Poor Mental Health. Would You Like to cure?

A healthy mind and a healthy start. Beginning the day with a beautiful article presenting laws on how to cure your mental health issues and as well as how is it happening to you.

Mental Health issues can affect a lot of people some at mild manner and some may be at different concerning issues. Theres no conflicting age groups proven to solve this. Just your brain! Dont worry we will work out with this together.

Creative Ways to Support your Mental Health |
  • childhood abuse, trauma, or neglect
  • social isolation or lonliness
  • experiencing discrimination and stigma
  • social disadvantage, poverty or debt
  • severe or long-term stress
  • having a long-term physical health condition
  • unemployment or losing your job
  • Drug and alcoholic misuse
  • domestic violence, bullying as an adult
  • significant trauma as an adult, such as military combat, being involved in a serious incident in which you feared for your life, or being the victim of a violent crime
  • physical causes – for example, a head injury or a neurological condition such as epilepsy can have an impact on your behaviour and mood. (It’s important to rule out potential physical causes before seeking further treatment for a mental health problem).

Although lifestyle factors including work, diet, drugs and lack of sleep can all affect your mental health, if you experience a mental health problem there are usually other factors as well.

“My depression seems to flare up during times when I am stressed and isolated from other people.”

Do mental health problems run in families?

Research suggests that some mental health problems may run in families. For example, if you have a parent with schizophrenia, you are more likely to develop schizophrenia yourself. But no one knows if this is because of our genes or because of other factors, such as the environment we grow up in, or the ways of thinking, coping and behaving that we may learn from our parents.

Although the development of some mental health problems may be influenced by our genes, researchers haven’t found any specific genes that definitely cause mental health problems.

And many people who experience a mental health problem don’t have any parents, children or other relatives with the same condition.It’s important to remember that just because we may not know exactly what causes someone to experience a mental health problem, this doesn’t mean that it is any less serious than any other illness, any less deserving of recognition and treatment, or any easier to recover from.


Not fair to label those with mental illness as 'weak' | SabrangIndia

Talking treatments

Talking treatments provide a regular time and space for you to talk about your thoughts and experiences and explore difficult feelings with a trained professional. This could help you to:

  • deal with a specific problem
  • cope with upsetting memories or experiences
  • improve your relationships
  • develop more helpful ways of living day-to-day.

You may hear various terms used to describe talking treatments, including counselling, psychotherapy, therapy, talking therapy or psychological therapy. These terms are all used to describe the same general style of treatment.


Cognitive behavioural therapy (CBT)

If you’re referred for therapy through the NHS, you’re likely to be offered a type of talking treatment called cognitive behavioural therapy (CBT). CBT is a relatively short-term treatment which aims to identify connections between your thoughts, feelings and behaviours, and to help you develop practical skills to manage any negative patterns that may be causing you difficulties.

Evidence suggests that CBT can be an effective treatment for a range of mental health problems. However, although many people can benefit from CBT, not everyone finds it helpful. You might find that it just doesn’t suit you, or doesn’t meet your needs.

3. medicines

4. Arts and creative therapies

Arts and creative therapies are a way of using the arts (music, painting, dance or drama) to express and understand yourself in a therapeutic environment, with a trained therapist. This can be especially helpful if you find it difficult to talk about your problems and how you are feeling.

5. Complementary and alternative therapies

Some people find complementary and alternative therapies helpful to manage stress and other common symptoms of mental health problems. These can include things like yoga, meditation, aromatherapy, hypnotherapy and acupuncture.

The clinical evidence for these options is not as robust as it is for other treatments, but you may find they work for you.

We will come up to this process once again. But till now please contact your doctor for poor mental health issues.

5 Healthy dinner recipes to cook in less time

A luscious, tangy stir-fry that makes two generous portions for very few calories.

Yea I am talking about,

  1. Lemon Chicken
Quick and Easy Lemon Chicken


  • 1 tsp cornflour
  • 1 tsp dark soy sauce
  • Finely grated zest & juice 1/2 small lemon
  • 2 tsp coconut or canola oil
  • 1 skinless chicken breast fillet (around 150g), cut into 1.5cm slices
  • 1 capsicum, any colour, deseeded and sliced
  • 1 medium carrot (around 80g), trimmed and thinly sliced
  • 100g broccoli, cut into small florets
  • 150ml chicken stock (made with 1/2 stock cube)
  • 4 spring onions, trimmed and thickly sliced


  • Mix the cornflour with the soy sauce and lemon juice in a small bowl.
  • Heat the oil in a large frying pan or wok over a high heat, add the chicken, capsicum, carrot and broccoli and stir-fry for 2–3 minutes, or until the chicken is lightly browned and the vegetables are beginning to soften.
  • Pour the lemon and soy mixture into the pan, add the chicken stock and spring onions and bring to a simmer. Reduce the heat and cook for 2 minutes, or until the sauce is slightly thickened and the chicken is cooked through, stirring regularly.
  • Sprinkle with grated lemon zest and serve with rice.

2.Sesame butter radishes with lemon

Radishes in Browned Butter and Lemon Recipe | MyRecipes


  • 100g unsalted butter, chopped
  • 2 tsp sesame oil
  • 3 bunches mixed radishes, washed, trimmed
  • Juice of 1 lemon, plus extra lemon wedges to serve
  • 1 tbs each toasted black and white sesame seeds
  • Red vein sorrel, baby radish leaves, baby shiso and sourdough, to serve
Melt butter and oil in large frypan over medium-high heat and cook for 3 minutes or until nut brown. Add radish and cook, tossing pan, for 6-8 minutes or until tender. Spoon into a serving bowl.

2.Drizzle over lemon juice and scatter with sesame seeds and salad leaves. Serve with sourdough and extra lemon.

3. Chopped chilli chicken stir fry

Chilli chicken stir-fry


  • 1/4 cup (60ml) peanut or sunflower oil
  • 250g purple eggplants, chopped if large
  • 100g pea eggplants (from Asian grocers), blanched
  • 1 bunch spring onion, sliced
  • 1/4 cup (75g) gluten-free chilli paste or chilli sauce
  • 2 long red chillies, thinly sliced
  • 1 bunch Thai basil, leaves picked
  • 500g Lilydale Free Range Chicken Mince
  • Steamed rice, to serve
  • Fried eggs, to serve


  • Heat 2 tbs oil in a wok or large frypan over medium-high heat. Add eggplants, season and cook, stirring, for 3-4 minutes until golden. Remove from pan and set aside. Return pan to medium-high heat with remaining 1 tbs oil. Cook onion, chilli paste and half the chilli and basil, stirring, for 2-3 minutes until softened. Add chicken and cook, breaking up with a spoon, for 10 minutes or until browned. Return the eggplant to pan and toss to warm through.
  • 2.Divide rice, chicken and eggs among plates. Top with remaining basil and chilli.

4. Mixed mushroom noodles with tea-marbled eggs

Asian Recipes


  • 1 tsp Chinese five-spice powder
  • 1/2 cup (125ml) dark soy sauce
  • 2 tsp brown sugar
  • 3 star anise
  • 2 black tea bags (we used English breakfast)
  • 4 eggs
  • 500g yang chun dried wheat noodles (from Asian grocers)
  • 1 bunch bok choy, quartered lengthways
  • 1/3 cup (80ml) peanut oil
  • 500g mixed Asian mushrooms, such as enoki, oyster and shiitake
  • 2 garlic cloves, crushed
  • Black sesame seeds and micro radish, to serve


  • 1 garlic clove, crushed
  • 2 tbs each rice vinegar and peanut oil
  • 1 tbs soy sauce
  • 2 tsp each sesame oil, chilli oil and finely grated ginger
  • 1 tsp caster sugar


  • Place five-spice powder, soy sauce, sugar, star anise, tea bags and 1.5L (6 cups) water (or enough to cover eggs) in a pan and bring to the boil over medium heat. Add eggs and cook for 3 minutes to par-cook, then remove from pan and cool slightly under cold running water. Using the back of a spoon, lightly crack shells, keeping shells intact (this creates veins). Carefully return eggs to boiling liquid and cook for a further 2 minutes. Remove pan from heat and set aside to cool in liquid (residual heat will continue cooking eggs). Chill for at least 2 hours or overnight. Discard liquid. Peel eggs and set aside.
  • Cook the noodles according to packet instructions, then drain and refresh in iced water. Chill until ready to use.
  • Blanch bok choy in a saucepan of boiling salted water for 30 seconds, then drain and refresh in iced water.
  • For the dressing, combine all the ingredients in a bowl and set aside.
  • Heat 2 tbs oil in a large frypan over high heat. Add half the mushrooms, then season and cook for 3 minutes or until slightly charred. Add garlic and cook for 30 seconds or until fragrant, then transfer to a bowl. (If using enoki mushrooms, cook separately for 1 minute.) Repeat with remaining 2 tbs oil and mushrooms.
  • Divide noodles, bok choy, mushrooms and eggs among bowls. Drizzle with dressing and sprinkle with sesame seeds and micro radish to serve.

5. Garlic and spinach gnocchi with lemon and pecorino

Spinach Gnocchi with Creamy Lemon Sauce - The Charming Detroiter


  • 900g evenly sized maris piper or King Edward potatoes
  • 100g garlic cloves
  • 200g baby spinach
  • 300g Tipo flour, plus extra for dusting
  • 2 large egg yolks
  • 75g butter
  • Juice of 1/2 lemon
  • 50g pecorino, plus extra to serve


  • Preheat oven to 180°C. Wash the potatoes and dry well, then prick all over with a fork. Place in a roasting pan and bake for 1 hour or until cooked through.
  • Meanwhile, sit a steamer over a pan of boiling water. Add garlic, then cover and steam for 8 minutes. Add 75g spinach and steam for a further 2 minutes or until garlic is tender and spinach is wilted. Transfer to food processor and whiz to a puree. If mixture feels too wet, spoon into a muslin or clean tea towel and squeeze out excess liquid. Set aside.
  • Cool potatoes slightly, then peel and pass through a potato ricer while hot onto a clean work surface. (The potatoes need to be hot or the gnocchi will be stodgy.) Pile the flour on top of the potato, in a mound, and season generously. Make a well in the middle. Whisk the egg yolks and garlic puree together, then pour into the well. Using your hands, lightly bring all the ingredients together (don’t overwork the mixture or it will become tough). As soon as it comes together, clean and dry your hands and worktop for the next step.
  • Roll out gnocchi on a lightly floured surface to a rectangle, 1cm thick. Cut into 2cm strips, then cut into 2cm pieces.
  • Bring a large pan of salted water to the boil. Shred remaining 125g spinach leaves. Melt butter in a frypan over low heat and add the spinach. Cook gnocchi in two batches, for 2-3 minutes until they rise to the surface. Remove with a slotted spoon and add to the frypan of spinach. Repeat with remaining gnocchi. Add lemon juice, grate over pecorino, season and toss together. Serve with extra pecorino.

Hope you guys liked reading the post.Isnt t resisting?If you liked my post do let me know which dinner recipe you enjoyed cooking the most.Also if allergic to any food items kindly get it checked beforehand from a doctor or nutritionist. Will be back with other posts till then see ya…

5 Postures that enhances your sex life

If you want to boost your sex life, try using some of these poses in your regular yoga practice.

1. Cat Pose (Marjaryasana) and Cow Pose (Bitilasana)

Image result for cat pose
  1. Start this pose on all fours. Make sure your wrists are underneath your shoulders and your knees are in line with your hips. Keep your spine neutral and your weight balanced evenly across your body.
  2. Inhale as you look up and let your stomach curve toward the floor. Lift your eyes, chin, and chest up as you stretch.
  3. Exhale, tucking your chin into your chest, and draw your navel toward your spine. Round your spine toward the ceiling.
  4. Move slowly between the two for 1 minute.

2. Bridge Pose (Setu Bandha Sarvangasana)

Image result for bridge pose
  1. Lie on your back.
  2. Bend both knees and position your feet hip-width apart with your knees in line with your ankles.
  3. Put your arms flat on the floor with your palms against the ground and spread your fingers.
  4. Lift your pelvic region off the ground, allowing your torso to follow, but keep your shoulders and head on the floor.
  5. Hold the pose for 5 seconds.
  6. Release.

3. Happy Baby (Ananda Balasana)

A popular relaxation pose, this pose stretches your glutes and lower back. Plus, it doubles as a variation of missionary position. To try it in bed, start in missionary position with your partner on top, and then extend your legs and wrap them around your partner’s top.

Image result for ananda balasana pose
  1. Lie on your back.
  2. With an exhale, bend your knees up toward your stomach.
  3. Inhale and reach up to grab the outside of your feet, and then widen your knees. You can also use a belt or towel looped over your foot to make it easier.
  4. Flex your feet, pushing your heels upward as you pull down with your hands to stretch.

4. One-Legged Pigeon (Eka Pada Rajakapotasana)

Image result for one legged pigeon pose

There are many variations and all of them are great for stretching and opening up your hips. Tight hips can make sex uncomfortable, and they can also keep you from trying different sexual positions.

  1. Start on the floor on all floors.
  2. Pick up your right leg and move it in front of your body so your lower leg is at a 90-degree angle from your body.
  3. Stretch your left leg out behind you on the floor with the top of your foot facing down and your toes pointing back.
  4. Exhale as you lean forward, shifting your body weight. Use your arms to support your weight. If this is uncomfortable, try folding up a blanket or a pillow and putting it under your right hip to keep your hips level as you stretch.
  5. Release and repeat on the other side.

5. Child’s Pose (Balasana)

This pose is a fantastic way to open your hips and find deep relaxation without needing to be crazy flexible. It’s also a grounding pose, meaning your focus should be on resting and breathing throughout the pose, which can help any stress and anxiety melt

Image result for balasana pose


  1. Start by kneeling on the floor. With your big toes touching, widen your knees until they’re around hip-width apart.
  2. Exhale and lean forward. Place your hands in front of you and stretch out, allowing your upper body to relax between your legs. Try to touch your forehead to the mat, but you can also rest your head on a block or pillow.
  3. Relax in this position for 30 seconds to a few minutes.

The bottom line

While some yoga poses can immediately improve your sex life, the biggest change is always going to be in reducing your stress. Not only does this provide a whole host of benefits, it allows you to relax and enjoy sex, which makes it even better.



Every athlete strives for an edge over the competition. Daily training and recovery require a comprehensive eating plan that matches these physical demands. The keys to peak nutrition performance aimed to complement your training and competition are reviewed below.

Food Energy

 The energy needs of athletes exceed those of the average person. It’s not uncommon for male and female athletes, especially those still growing, to have caloric needs exceeding 2,400-3,000 kcal and 2,200-2,700 kcal per day, respectively. The amount of energy found within a given food is dependent on the macronutrient (carbohydrate, protein and fat) content of the item. 

Macro-nutrientEnergy Content
Carbohydrates4 kcal/gram
Protein4 kcal/gram
Alcohol*7 kcal/gram
Fat9 kcal/gram

*Although alcohol is not considered a macronutrient, it’s important for athletes to realize that it is higher in calories and can contribute to undesirable weight gain.

  • Carbohydrates serve as the primary source of energy during activities of higher intensity. Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas.
  • Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels. Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Limit use of vegetable oils such as corn, cottonseed or soybean oil.
  • Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy (yogurt, milk, cottage cheese) and legumes. 

Planning a Nutritious Meal

Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals. Plan a nutritious meal by choosing at least one food from each category.

CarbohydratesProteinHealthy Fat
FruitWhole eggs ( white and yolk)Avocado
OatmealGreek yogurtPeanut butter
Starchy vegetables (sweet/white potatoes, squash)MilkNuts and seeds
Non-starchy vegetables (broccoli, leafy greens)String cheeseOlive or canola oil (the latter, if baking)
Whole-grain bread or crackersLean red meatsCoconut oil
High-fiber, non-sugary cerealsPoultryFlax seed (add to baking or cooking)
Brown or wild riceHummus 


Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan. A general rule for training is to consume a minimum:

  • Two cups of fluid prior to training
  • Four to six ounces of fluid every 15 minutes of exercise

Your post event/training hydration needs are impacted by your overall pre- to post-fluid losses. To properly assess, weigh yourself immediately prior to and after a workout. For every pound of weight lost, replace with 16 ounces of fluid. Best hydration choices include water, low-fat milk or 100 percent juice. Sports beverages are best reserved for competition, where quick hydration and electrolyte replacement are necessary.

Game Day Nutrition

There are a few golden rules when it comes to eating on game day:

  • Remember, proper nutrition for the “big tournament/race/meet” does not happen on the day of the event alone. It happens the days, weeks, and months leading up to the competition
  • Never experiment with a new dietary/supplement protocol on game day. First, try it out prior to a practice/training session to make sure you tolerate it well.
  • As you get closer to the game/competition, make your meals smaller. Additionally, you may want to limit dairy, fat and fibrous carbohydrate sources during the last one to one and one-half hours pre-event/practice, as these may cause GI issues.


Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan. A general rule for training is to consume a minimum:

  • Two cups of fluid prior to training
  • Four to six ounces of fluid every 15 minutes of exercise

Your post event/training hydration needs are impacted by your overall pre- to post-fluid losses. To properly assess, weigh yourself immediately prior to and after a workout. For every pound of weight lost, replace with 16 ounces of fluid. Best hydration choices include water, low-fat milk or 100 percent juice. Sports beverages are best reserved for competition, where quick hydration and electrolyte replacement are necessary.

Game Day Nutrition

There are a few golden rules when it comes to eating on game day:

  • Remember, proper nutrition for the “big tournament/race/meet” does not happen on the day of the event alone. It happens the days, weeks, and months leading up to the competition
  • Never experiment with a new dietary/supplement protocol on game day. First, try it out prior to a practice/training session to make sure you tolerate it well.
  • As you get closer to the game/competition, make your meals smaller. Additionally, you may want to limit dairy, fat and fibrous carbohydrate sources during the last one to one and one-half hours pre-event/practice, as these may cause GI issues.

Still I am not a nutritionist.So I request all my dear readers to check the allergy content if any from doctor. This plan is not for pregnant women. Also do let me know below if this post helped you all or not. Hope it helped the readers.

With lots of love, fitninch team.Have a good day !


Try these for 2020 christmas eve…

1. Reindeer Snack Mix

Rudolph and his pals will be dashing, dancing and prancing to gobble up this savory snack mix. Humans also will enjoy the buttery, perfectly seasoned and wonderfully crunchy combination.


  • 2 cups Bugles
  • 2 cups pretzel sticks
  • 2 cups cheese-flavored snack crackers
  • 1 cup bite-sized Shredded Wheat
  • 1 cup Corn Chex
  • 1 cup pecan halves
  • 1/2 cup butter, cubed
  • 1 tablespoon maple syrup
  • 1-1/2 teaspoons Worcestershire sauce
  • 3/4 teaspoon Cajun seasoning
  • 1/4 teaspoon cayenne pepper


  • Preheat oven to 250°. Place first 6 ingredients in a large bowl. In a microwave, melt butter; stir in remaining ingredients. Drizzle over snack mixture; toss to combine. Transfer to an ungreased 15x10x1-in. pan.
  • Bake 1 hour, stirring every 15 minutes. Cool completely before storing in an airtight container.
Nutrition Facts

3/4 cup: 239 calories, 16g fat (6g saturated fat), 21mg cholesterol, 331mg sodium, 22g carbohydrate (2g sugars, 2g fiber), 3g protein.

2. Bacon Cheese Wretch

My grandmother makes this smoky bacon and Parmesan spread for parties and holiday get-togethers. For a pretty yuletide presentation, decorate the cream cheese wreath with green parsley and red pimientos.


  • 2 packages (8 ounces each) cream cheese, softened
  • 1/2 cup mayonnaise
  • 1/3 cup grated Parmesan cheese
  • 1/4 cup sliced green onions, optional
  • 10 bacon strips, cooked and crumbled
  • Optional: Italian parsley sprigs and diced pimientos
  • Assorted crackers


  • In a small bowl, beat the cream cheese, mayonnaise, Parmesan cheese and, if desired, onions. Stir in bacon. Cover and refrigerate for 1-2 hours.
  • Invert a small bowl in the center of a serving platter. Drop cream cheese mixture by rounded tablespoonfuls around edge of bowl. Remove bowl. Smooth cream cheese mixture, forming a wreath. Garnish with parsley and pimientos if desired. Serve with crackers.
Nutrition Facts

2 tablespoons: 87 calories, 9g fat (3g saturated fat), 15mg cholesterol, 116mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 2g protein.

3. Crab Crescents

This recipe is so good, no one will guess how quickly you put it together. These little bites are delicious and decadent!


  • 1 tube (8 ounces) refrigerated crescent rolls
  • 3 tablespoons prepared pesto
  • 1/2 cup fresh crabmeat


  • Unroll crescent dough; separate into 8 triangles. Cut each triangle in half lengthwise, forming 2 triangles. Spread 1/2 teaspoon pesto over each triangle; place 1 rounded teaspoon of crab along the wide end of each triangle.
  • Roll up triangles from the wide ends and place point side down 1 in. apart on an ungreased paper.
  • Bake at 375° until golden brown, about 10-12 minutes. Serve warm.
Nutrition Facts

1 piece: 74 calories, 4g fat (1g saturated fat), 5mg cholesterol, 144mg sodium, 6g carbohydrate (1g sugars, 0 fiber), 2g protein.


You won’t be able to stop eating this irresistible white chocolate party mix. The light, sweet coating is great over cereal, peanuts, pretzels and M&M’s. 


  • 5 cups Cheerios
  • 5 cups Corn Chex
  • 2 cups salted peanuts
  • 1 pound chocolate M&M’s
  • 1 package (10 ounces) mini pretzels
  • 2 packages (12 ounces each) white baking chips
  • 3 tablespoons canola oil


  • In a large bowl, combine the first five ingredients; set aside. In a microwave-safe bowl, heat chips and oil at 70% power for 1 minute, stirring once. Microwave on high for 5 seconds; stir until smooth.
  • Pour over cereal mixture and mix well. Spread onto three waxed paper-lined baking sheets. Cool; break apart. Store in an airtight container.

5. Pomegranate Pistachio Crostini

Pomegranate seeds intrigue me, so I sliced French bread, smeared it with cream cheese, and added seeds, pistachios and chocolate.


  • 36 slices French bread baguette (1/4 inch thick)
  • 1 tablespoon butter, melted
  • 4 ounces cream cheese, softened
  • 2 tablespoons orange juice
  • 1 tablespoon honey
  • 1 cup pomegranate seeds
  • 1/2 cup finely chopped pistachios
  • 2 ounces dark chocolate candy bar, grated


  • Preheat oven to 400°. Arrange bread slices on an ungreased paper ; brush tops with butter. Bake until lightly toasted, 4-6 minutes. Remove from pan to a wire rack to cool.
  • Beat cream cheese, orange juice and honey until blended; spread over toasts. Top with remaining ingredients.
Nutrition Facts

1 appetizer: 44 calories, 3g fat (1g saturated fat), 5mg cholesterol, 46mg sodium, 5g carbohydrate (2g sugars, 0 fiber), 1g protein.

Hope you guys loved the christmas eve special recipe. Do try the snacks and let me know here if you all loved it.

Merry Christmas!

Healthy Kale Salad With Lemon Recipe

This easy kale salad features fresh veggies and a super simple homemade lemon dressing, making it perfect as a healthy side dish or light lunch! It is definitely one of my very favorite kale salad recipes!

Here we’re making a quick and easy kale salad recipe, perfect for the weather we’ve been having lately!

It’s fresh, delicious, and totally make-ahead so feel free to prep this bad boy the night before and pack it along in lunches the next day if you’d like! Really, it’s one of the best kale salad recipes around! I mean, who doesn’t like kale salad with cranberries and almonds??

Kale actually makes the ideal prep-ahead salad and sandwich greenery because of its ability to hold up like a champ in the fridge! It stays fresh without wilting long past its leafy counterparts.

Leftover kale can be stirred into pasta, blended into pesto, and even baked into crispy kale chips if the craving strikes! The possibilities are endless. I even love a little kale on my pizza when I have it handy. Is kale good in a salad? It’s so crazy versatile!


  • 5 cups kale chopped
  • 1-2 teaspoons olive oil
  • ⅛ teaspoon salt
  • 2 cups broccoli chopped
  • ½ cup almonds sliced
  • ½ cup cheese optional (cheddar or feta work great here!)
  • Âź-½ cup carrots shredded
  • Ÿ cup red onion diced
  • Ÿ cup sunflower seeds
  • Ÿ cup cranberries
Lemon Dressing
  • Âź cup olive oil
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons red wine vinegar
  • 1 tablespoon dijon mustard
  • 1 clove garlic minced
  • ½ teaspoon dried oregano
  • Âź teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 1 teaspoon honey or sugar adjust + add to taste


  • First make your dressing by combining ingredients above in a lidded mason jar then shake well to emulsify. Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste. You can make this dressing as sweet or tart as your heart desires!
  • Next massage your chopped kale with a little olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!
  • In a large bowl, combine massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds, cranberries. Shake your dressing once more and pour about 1/3 of the dressing over the salad. Toss to coat and add extra dressing, to taste.

Hope you all loved my recipe of kale salad with lemon. This recipe is healthy as well as one of my personally favourite. I hope you all would try at home. Do let me know in the comments section below If you thought this kale salad is as tasty as I loved it!