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Sweet Potato and Kale Pizza Recipe

by June 10, 2014

Pizza is something most start to miss when they’re on a diet. It is a staple for many throughout college/university years so we thought we’d offer a healthy option that won’t destroy any diet plan, Sweet Potato and Kale Pizza! 

Looking for other healthy recipes to lose weight? Don’t forget to check out our entire recipe section for the latest and healthiest options around!

Importance of Magnesium for Improved Health

by June 7, 2014

Over the past decade, doctors and scientists are proving that Magnesium is an important supplement for a person’s overall health. When someone is struggling with Magnesium deficiency, they are more likely to be burdened by health ailments such as sleep disorder, high blood pressure and digestive complications.

Throughout this article we are going to discuss the importance of Magnesium, what it does for the body, signs of Magnesium deficiency and sources to increase daily Magnesium intake.

What Magnesium Does for Your Body

Magnesium is known to loosen up muscles, alleviate stress, and aid in improving sleeping patterns. Magnesium is also essential for appropriate lung, brain, nerve and digestion function. When Magnesium is paired with Calcium, it aids the nerve system to operate correctly, helping them to send the right messages to muscles, organs and glands in order for them to carry out bodily functions accordingly.

Magnesium plays an important role in many of the chemical reactions that take place. It is fundamental to the digestive system as it helps the body to use carbohydrates and amino acids effectively and correctly, reduces the risk of being diagnosed with diabetes and improves heart function.

Magnesium is also very important when it comes to continuing normal muscle function, production of proteins, controlling body temperature, appropriate calcium absorption, proper bone constitution and so much more.

Viable Sources of Magnesiummagnesium sources

Each day, an individual should consume approximately 400mg of Magnesium according to the Daily Value (DV) system. This number may seem large, but when considering the foods that contain high levels of Magnesium; consuming the DV amount is uncomplicated.

The following are the top 10 foods highest in Magnesium that are easily accessible throughout the world:

  • Dark Leafy Greens (spinach, chard, kale)
  • Nuts & Seeds (squash, pumpkin, sesame, brazil, almonds, cashews)
  • Fish (halibut, mackerel, pollock, turbot, tuna)
  • Beans & Lentils (soy, white, french, black eyed, kidney, chickpea, pinto)
  • Whole Grains (brown rice, quinoa, millet, bulgur, buckwheat, wild rice, whole wheat pasta)
  • Avocados
  • Low Fat Dairy (plain non-fat yogourt, hard cheese, non-fat chocolate yogourt, non-fat mozzarella)
  • Bananas
  • Dried Fruits (figs, prunes, apricots, dates, raisins)
  • Dark Chocolate

Many of these foods are items that can easily be incorporated into a daily diet. Each food type has endless options available. With dark chocolate, it is recommended to monitor the amount of sugar intake and practice moderation when consuming. Even though it contains quality levels of Magnesium, eating high amounts diminishes the overall health value of it.

The following article discusses more on the health benefits of spinach, the top food for Magnesium intake.

Signs Of Magnesium Deficiency

There are several signs that may indicate that an individual is dealing with Magnesium deficiency. Signs of a Magnesium deficiency can occur in virtually any part of the body and can manifest itself through symptoms that include but are not limited to quite a few different things.

The following are the most commonly seen health ailments caused by Magnesium deficiency:

  • Headaches
  • Constipation
  • Insomnia
  • Muscle Spasms
  • Back Aches
  • Abnormal Heartbeat
  • Anxiety

It is very clear that Magnesium is essential for good health. Getting the appropriate amount of Magnesium will aid in a plethora of positive health benefits as well as a healthier diet. Make sure that you are getting enough Magnesium in your diet today and not only will you feel healthier, but look better too! Reap the benefits of proper Magnesium absorption today to get on the road to a new and healthier you.

Top 5 Exercises To Lose Belly Fat

by June 4, 2014

For many of us having a flat tummy feels like a dream, the quest to lose belly fat can be the most frustrating effort on our fitness journey. We at ShapeWell are aware of this and have isolated the top 5 exercises for a flat belly.

When you want to lose belly fat, there is more to it than exercise. You must control what you are eating, ensuring that you are burning more calories than you are consuming.  Without cutting your calories and eating low-fat nutrient packed foods you can exercise until the cows come home and see no results.

There are many exercises which claim to get rid of belly fat, but the fundamentals are still the exercises of choice when it comes to belly fat reduction. These are 5 tried and true exercises which you are probably aware of but hadn’t realized how effective they are.

Top 5 Exercises To Lose Belly Fat

The Bicycle

Targets the six pack muscles & obliques


Lie flat on your back with your hands at the back of your head without locking your fingers together, this will ensure you aren’t pulling your head forward. Use your abdominal muscles to lift your shoulders off the ground as you would when performing a crunch.

Bend your knees and bring them upwards until your calves are parallel to the floor. Slowly begin to pedal your legs as if you are riding a bicycle and bring your opposite elbow toward the incoming knee. Do 1 to 3 sets with 10 to 15 repetitions.


Targets the six pack muscles & obliques


Lie on the floor with your legs slightly bent at the knee with your feet flat on the floor. Cross your hands over your chest or place them behind your head without locking them together.

Contract your abdominal muscles and lift your shoulders towards the ceiling, until your shoulder blades are off the floor. Pause and hold for 1 second and slowly return to the floor. Do 1 to 3 sets with 10 to 15 repetitions.

Vertical Crunches

Targets lower abs


Lie on the floor with your legs straight up. Cross your knees and place your hands beneath your head for support without locking your fingers together, again this will ensure you aren’t pulling your head forward.

Contract your abs while lifting the shoulders off the floor and keep your legs in a fixed position to crunch. Do 1 to 3 sets with 10 to 15 repetitions.

L-Sit Crunches

Targets over all abs


Lie on the floor and lift your legs until they are perpendicular to the floor, your body will be in an L shaped position. Extend your arms straight above you on the floor, keeping them close to your ears. Slowly contract abs and lift shoulders off the floor and bring your hands in front of you carefully to keep the arms straight.

You can increase difficulty by holding a weighted workout bar in your hands. Do 1 to 3 sets with 10 to 15 repetitions.

Flutter Kicks

Targets ab muscles, back muscles and stamina


Lie on the floor with your legs straight out. Place your hands under the outsides of your gluts to support your lower back and raise your legs off the ground approximately 8-12”. Begin by raising one leg up to about 18-20” while lowering the other leg slightly then alternate the legs.

Continue alternating this flutter movement as long as you can. There is no set number of repetitions for this exercise, the goal is to get to the point where you simply can’t continue. As you repeat this exercise your stamina will increase.



Curb Snack Cravings During Weight Loss

by June 1, 2014

snack cravingWe all know that snack cravings can sabotage any weight loss goals.  Now that you’ve committed to changing your habits you have to prepare for them.

Here are some tricks which can help you avoid snacking and keep you on track with your weight loss.

Curb Snack Cravings by Drinking Water

All too often when we change our dietary habits we mistake our body’s need for hydration for hunger. Reaching for a snack won’t eliminate this unfulfilled feeling. Grab a glass of water instead and chances are you will gratify the need to put something in your mouth.  The volume of the water will curb any hunger that is truly there.

Curb Snack Cravings by Eating at Regular Intervals

By eating three well balanced meals and two snacks per day you’ll keep your blood sugar at normal levels. When your blood sugar drops, your body will in turn crave sugary foods. By scheduling your meals in advance, you can prevent this craving. Include lots of fruits and vegetables as well as lean proteins and your body will feel fuller for longer.

Curb Snack Cravings by Brushing Your Teeth

When dieting you may find that your senses are heightened.  Certainly your taste buds will be simply because it has become your focus. If you’re inclined to snack, take a moment and brush your teeth. You may find that you are actually reacting to an undesirable flavor lingering on your palate.

This often satisfies the urge and becomes a deterrent to snacking.  Once you’ve got a fresh clean mouth you may find you won’t want to mess it up.

Curb Snack Cravings by Chewing Gum

If you’re a snacker, chances are you are prompted by the need to chew. Instead of reaching for food, pop a piece of flavored gum in your mouth and chew away. This may satisfying the need to chew  and distract you enough to wait until your next meal time.

Curb Snack Cravings by Moving

When that urge comes upon you, remember that exercise is a great way to reduce cravings. Exercise stimulates an energy boost which negates the need for late afternoon sugar jolts which snacks provide. You don’t need to do anything strenuous; a simple walk around the office or building can do the trick.

This is also a positive distraction technique; which leads to improved cardiovascular health, higher level of fitness and burning calories!

Curb Snack Cravings by Snacking Wisely

In the event that you simply cannot overcome the need to snack, it’s important to be prepared to snack wisely. Make sure to have healthy options available; stock up on fruit, nuts and crunchy vegetables. Make sure you control your portions though, overdoing anything can sabotage your efforts.

When people are snacking it’s often for emotional reasons. People seek comfort in foods rather than releasing the energy stored by avoiding stress or other emotions. Find another outlet such as exercise for alleviating these emotions and seek professional advice when appropriate in efforts to change your relationship with food.

Melon Ginger Smoothie Recipe

by May 31, 2014

Spiked with ginger, this smoothie is guaranteed to perk you up after a long bike ride or make a nice starter to a summer meal on the deck. For a more aromatic variation, use a cantaloupe instead of a honeydew melon.

Looking for other healthy recipes to lose weight? Don’t forget to check out our entire recipe section for the latest and healthiest options around!

Natural Organ Cleansers – Vital Organ Cleansing Information

by May 28, 2014

Health is about much more then your physical appearance and physical state; and in this article we are going to discuss how natural organ cleansers can help. Ensuring that you are taking care of your vital organs is incredibly important. Your body relies solely on the health of your organs, so why aren’t you taking care of them like the rest of your body. A great way to lose weight and achieve optimal health is by using some of the following natural organ cleansers to improve your vital organs using natural ingredients.

Benefits of Cleansing Your Liver

Your liver is one of the most important organs as it is continuously functioning in order to break down the toxins that you are constantly exposed to in the environment. At the same time, your liver is trying to maintain metabolic function. If your liver becomes clogged with toxins and build up, it does not perform at its best.

If your liver faces build up, you could face a plethora of different health problems such as arthritis and joint pain, extreme tiredness and other chronic diseases. The thought process is that if we cleanse our liver and remove all these toxins and build ups, the liver should be able to function to it’s full potential, leading to a healthier you.

Cleansing your liver is also extremely beneficial if you are seeking to lose weight. Your liver is your leading fat burning organ. When you eliminate the build up, your liver will have more space to burn fat.

Signs Natural Organ Cleansers Might be Beneficial

There are many things to look out for when you are considering a cleanse. There are a few key things that you may notice that would make it the optimal time to do a cleanse of your vital organs.

  • Skin conditions
  • Weight gain
  • Pains and aches
  • Complications digesting food
  • Headaches
  • Nausea
  • Low energy
  • Intolerance to fatty foods
  • Alcohol intolerance
  • High cholesterol

These are just a few of the things that may indicate that a cleanse may be beneficial to your health and wellness, as well as your weight loss.

Natural Organ Cleansers

Finding natural organ cleansers is less difficult then it was 10 years ago. As the sciences continue expanding and the health community keeps developing better understandings of the various uses of plants throughout our world we are being introduced to many new medicines and natural substances.

The following are three of the top used natural organ cleansers which are highly available at your local supermarket, health food store and pharmacies.

natural organ cleansers

Milk Thistle

Milk thistle is a plant that has properties that are very beneficial to detoxing your vital organs. Milk thistle extracts can not only reverse but also prevent against liver damage.


Dandelions contain high amounts of vitamins, minerals and other nutrients as well as flavonoids that support blood purification. Dandelions also contain compounds that aid in the production and flow of urine as well as large amounts of potassium that help to restore your bodies balance of minerals, mainly in the kidney, as the toxins are flushed out. Dandelion also contains bitter resins that fire up your digestive system and in the process aids in the absorption and transportation of toxins from your bowels.

Beet Root

Beet root can be used as a natural cleanser that benefits your liver and Spleen, which in turn can have positive effects on the entire body. Beets are high in pectin, a chemical that can help rid the system of toxins prior to them being absorbed. Beets are also high in Betaine, which boosts your livers ability to rid your body of harmful toxins. In addition, beets have been attributed to helping the liver heal, which can have whole body benefits and prevent against skin, lung, colon, liver and Spleen cancers.

It can be beneficial to not only your health but your ability to lose weight when you choose to cleanse your body of toxins. It is crucial to the health of all your organs that your liver be functioning properly. Make sure to consult your doctor prior to attempting to use natural organ cleansers to ensure you are prepared for a healthier, happier you.

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