Yoga for Stiff Neck and Shoulders

Yoga for Stiff Neck and Shoulders

Yoga for Stiff Neck and Shoulders

Stiff necks are very common among different individuals regardless of their age and gender. In most cases, they result in pain which tend to extend to the shoulders if left unchecked. Well, there are numerous ways with which you can either prevent or get rid of these conditions, but none of them is more natural and effective than Yoga.

Practicing yoga has proved to be very beneficial in a number of ways. The kind of posture you make is very significant in determining what you will gain from it. Below are different postures that are meant for stiff neck and shoulders.

1. Child’s pose or Balasana.


Child’s pose popularly known as Balasana in Sanskrit is a very important yoga pose meant to relieve neck and back pains. The pose is easy to achieve, and it enables you to restore your inner strength. To assume that position, you will first have to kneel. You should then sit on your heels while making sure that your knees are comfortable. Go ahead and bend forward with your arms stretched to support your neck and your head as low as possible. Maintain the position for some time while breathing normally. This pose has a way of calming your body thus relieving stress. It can also be used in treating anxiety.

2. Thread and needle pose.

There is no doubt that thread and needle pose is the type of yoga to turn to when experiencing significant neck and shoulder pains. This is because unlike many yoga poses, it involves twisting the body muscles giving you the massage you need so much to loosen your neck.

To achieve it you will have to start by standing on your four limbs. This means your knees and elbows. You should then take your right arm and stretch it further towards your left arm. Make sure that palm is facing upwards. Once you are comfortable, take your left hand and walk it around your back as far as possible. Remain in the position for half a minute then switch to the other side doing the same thing.

While on thread and needle pose, ensure that you breathe normally and gently. Most people find it hard to balance the first time, but with practice, it won’t be a problem at all.

3. Cow and Cat stretch.

This is one of the simplest yoga postures and yet the most effective. The cow and cat stretch is very good at stretching your neck, shoulders and even your back. The first thing you will do to attain this pose is to stand on your four limbs. Your palms and knees should be on the ground. Make sure that your knees are directly aligned to your hips and your palms to your shoulders.

While in that pose, move your face gently towards the ceiling while maintaining the position of your arms. This way you will be assuming the cow pose or stretch. Maintain that position for some time then go back to your initial pose. Raise your back as high as possible while keeping your head low. By doing this, you will be assuming the cat posture. Maintain the position for some seconds. Keep in mind that while attaining each pose, you should keep breathing normally as a way of relaxing your muscles.

4. Hand to elbow.

Hand to elbow is a yoga pose that involves only the upper body. With this pose, you will be able to stretch your shoulders, triceps and also your neck. The first thing you will need to do is to stand completely upright. You should then lift your right hand with your palm facing your back.

Slowly bend your inner elbow until your palm rests on your spine. Go ahead and bend your left arm over your head until your fingers rest on your right arm’s elbow. You can use it to push your right hand’s elbow further thus expanding your triceps. Maintain the pose for 7 to 10 breaths then switch to your left arm. Once you are done you will feel some relief from your shoulders all the way to your neck.

5. Shoulder rolls.

So many people perform shoulder rolls without knowing that it is a type of yoga posture meant to loosen your shoulders and give you the much-needed relief. With shoulder rolls, you will not only make the pain disappear but also keep your shoulder joints active. All you have to do is start in a yoga sitting position. You should then stretch both your arms sideways with your palms facing upwards. Go ahead and bend both your arms until your fingers rest on your shoulders. While in that position, gently roll your shoulder joints concurrently and in the same direction. The idea is to ensure that you involve your whole shoulder if at all you want to get incredible relief.

6. Corpse pose or Shavasana.


Corpse yoga posture is meant to relax your body muscles incredibly. With it, you will feel at peace and much better than you were feeling before. To get into the posture, you will need to lie completely flat on your back. Make sure that your legs are straight and your arms are stretched out at a 45-degree angle.

The trick is to ensure that a large part of your body is in contact with the surface. Maintain your usual breathing and remain in that position for a while. This posture should be able to give you total peace, unlike any other yoga posture. It is usually meant for those people who are suffering from anxiety. You will also feel your neck pains subside and its mobility restore. Doing this a couple of times a week will ensure you have a relaxed core and your mental status will also be taken care of.

The above yoga postures are some of the few that will enable you to relieve your neck and shoulder pains. The poses are designed to increase the mobility of your stiff neck and shoulders by improving blood flow throughout. Ensure that you perform any of them a couple of times a week and you will be impressed by how effective they will prove to be.

12 Reasons Why You Can’t Lose Weight

12 Reasons Why You Can’t Lose Weight

Are you stuck in the dreaded weight-loss plateau?

In fact, you’ve probably done everything humanly possible.

But the scale just won’t budge.

However, don’t raise the white flag just yet.

Because there’re several hidden factors that could be messing with your weight-loss goals.

To help you out, here are the 12 reasons why you can’t lose weight.

1. Overeating healthy foods

We all know the benefits that come with eating healthy foods such as fruits and vegetables.

However, this shouldn’t be an excuse to overeat some of these foods.

Overeating nutritious foods like nuts, chocolate, and avocados can be a recipe for weight gain.

Some of these foods are rich in calories, therefore if overeaten the excess macro-nutrients can be stored as fats.

You can use a calorie calculator or calorie counters to help you keep track of your calorie consumption.

It’s recommended that you get 30% of your calorie consumption from proteins.

2. Hereditary genes

Hereditary genes passed down from parents can also play a major role in frustrating your weight-loss goals.

Thanks to something called epigenetic, negative lifestyle choices made by past generations can reflect in your DNA.

In short, it’s possible that your grandparent’s couch-potato ways or poor eating habits are taking a toll on you.

3. Getting little sleep


Recent scientific studies have proved that there’s a strong link between weight gain and lack of sleep.

A recent study conducted by Columbia University found out that you can increase your chances of being obese by an unimaginable 73% if you sleep for less than 4 hours every night.

Surprising, right?

Well, the study didn’t stop there because it also found out that you’re 23% more likely to be obese if you sleep for less than 6 hours a night.

In conclusion, lack of sleep can destabilize the regulation of hunger and fat hormones, leading to voracious appetite and increased fat cells.

4. Lack of enough whole-food diet

It’s an open secret that eating healthy foods can help regulate your appetite as well as improve your overall well-being.

That being said, make sure your diet is rich in whole foods instead of processed foods that can damage your weight loss success.

If you regularly eat whole foods, you’ll definitely feel more full compared to eating processed foods.

Don’t be fooled by the “healthy food” labels in most processed foods, because most of them aren’t really healthy.

5. Lack of enough protein diet


When it comes to losing weight, protein is actually one of the most important nutrients.

Eating proteins at 25% to 30% of calories can boost your metabolisms by at least 80-100 calories/day, hence greatly reducing your daily calorie intake.

Eating proteins can also reduce cravings and your snacking desires, thanks to its appetite-regulating hormones like ghrelin.

In fact, studies show that people who take high-protein breakfast have fewer cravings and feel less hungry throughout the day.

6. Not lifting weights

No doubt, exercising can play a major role in helping you achieve your weight loss goals.

However, resistance training like lifting weights can help you hit your targets much faster.

Strength training is known to prevent loss of muscle mass which is often associated with weight loss.

Lifting weights can also prevent metabolic slowdown, ensuring that you stay toned.

7. Not drinking enough water

In order to stay properly hydrated, drinking enough water is a must.

Although the 8×8 rule is somewhat dated, your body still needs enough water to carry out vital life processes.

That aside, drinking enough of this priceless commodity can also help with weight loss goals.

A recent study conducted by the Journal of Clinical Endocrinology and Metabolism found out that drinking more water can increase metabolism, with 500ml of water increasing metabolic rate by at least 30%.

8. Working a lot

Having an overwhelming schedule can lead to being stressed out.

And we all know that stress can have a negative effect on our weight loss objectives.

If you feel stressed, your body releases cortisol hormone, and this can directly affect fat storage leading to weight gain.

A study conducted by the University College London revealed that individuals with higher cortisol levels have a higher BMI and larger weight circumference.

9. Drinking too much alcohol


If you like alcohol but would like to lose weight, then we have some bad news for you.

Beer, wine, and other alcoholic beverages are known to be very high in calories.

In fact, alcohol itself has around 7 calories/gram, which is very high.

However, the good news is that moderate drinking is fine.

Also, mix your spirits such as vodka with zero-calorie beverages to be on the safe side.

All in all, heavy drinking can lead to weight gain.

10. Eating close to bedtime

Eating those late-night meals can impact negatively on your weight loss plans.

This may raise your overall body temperature, insulin, and blood sugar, making it difficult for your body to burn fat.

The best thing to do is to eat dinner at least three hours before bedtime.

Also, try to avoid snacking unhealthy foods such as potato chips and ice creams after supper.

This can greatly increase your calorie intake.

11. Problems with overall health

There’re several medical conditions that can make it tougher for you to slim down.

Medical conditions such as bulimia (eating disorder), heart disease, hormonal disorders, or sleep disorders such as sleep apnea can deal a big blow to your weight loss efforts.

Another thing that could be hindering your weight loss success is some medications you might be on.

For instance, drugs for the following conditions might prevent you from losing weight:

• Allergies

• Diabetes

• Epilepsy

• High blood pressure

• Schizophrenia

• Bipolar disorder

• Depression

So if you’re experiencing one of these conditions, it’s wise to talk to your doctor, because he/she might prescribe a different type of medication.

12. Having unrealistic expectations

Most people often have unrealistic expectations, especially with their weight loss goals.

During the first phase of your weight loss regimen, it’s possible that you’ll lose weight fast, but maintaining the same rate every week can become a problem.

The truth is that we all can’t be like professional bodybuilders and fitness models we see on those magazine covers.

In fact, most of these photos are enhanced, so it might be time for you to accept yourself the way you are if you’ve already lost some weight.

The summing up

All said and done, achieving your weight loss goals is no mean feat, with numerous factors bringing you to a standstill.

First forward, it’s important to be mindful of your calorie intake, by making sure that your intake is always less than your expenditure.

In the end, however, your dedication, resilience, self-discipline, and perseverance will determine the result.

8 Steps to Fix Leaky Gut

8 Steps to Fix Leaky Gut

The human gut plays a big role in the digestion system and the immune system of the human body.

It takes part in the digestion and absorption of key nutrients in the foods we eat.

During absorption it only allows certain nutrients, food particles and chemical compounds from food to pass through it to your bloodstream.

When the gut is infected or injured it may allow toxic materials and undigested food into your bloodstream.

This ultimately causes malnutrition, indigestion, and problems in the absorption of nutrients.

Leaky gut syndrome can also lead to other diseases when it is not dealt with appropriately.

This syndrome can be managed and treated with certain health procedures explained in this article.

1. Avoid Too Much Sugar, Alcohol, And Coffee


Your health is generally a result of the things you take into your body.

The first thing you should do is to do away with your bad eating habits.

Refined sugar or foods that contain processed sugar have little nutrient concentrations.

They give good conditions for the growth of yeast and bacteria in your digestive system.

These microorganisms gradually release toxins that damage the gut wall making it leak.

Alcohol consumption affects your health with time.

Continuous consumption of it may increase the permeability of your gut.

This may later graduate to symptoms of the leaky gut syndrome. 

2. Remove Allergens From Your Food Diet

When managing your diet for a healthy gut, food allergens should be your first concern.

Some of these allergens include cow milk, egg allergens, soy, alcoholic products and some types of groundnuts.

These allergens especially gluten are known to cause the leaky gut syndrome.

You should adjust your diet by eliminating these foods.

Then take a detox diet for some time to cleanse the gut and intestines from the toxins.

A detoxification diet restores bacterial balance in your gut allowing bacteria that are helpful to thrive.

After completing the cleansing process you should consult a nutritionist for the proper planning of your diet.

This is a precaution to avoid the reoccurrence of any allergens in your diet.

3. Hydrate Your Body

Water is a very important component in healthy living.

It helps in the proper functioning of every organ in your body.

You should be able to consume at least 8 to 10 glasses of water or other fluids a day in order to maintain a healthy water concentration in your body.

When your organs are not well hydrated they may have difficulties in passing waste products.

This may cause problems like constipation.

Water helps the gut to adequately perform its functions of digestion.

Avoid alcoholic and sugary drinks.

Pure water is much more effective than other drinks containing water.

4. Take A Fiber-Rich Diet


Foods that contain fiber help a lot in keeping your body organs healthy.

Fiber ensures smooth digestion and maintains a healthy digestion tract.

It has a range of benefits ranging from maintaining blood sugar levels to minimizing the chances of acquiring certain digestive tract diseases like the leaky gut syndrome.

Fiber also increases the number of helpful bacteria around your gut.

These bacteria positively affect the susceptibility of your gut and the body to diseases.

You should have a variety of fiber-rich foods so as to achieve the minimum daily fiber intake.

This fiber consumption varies from male to female.

Foods that are highly concentrated with fiber include grainy foods like beans, fruits, and vegetables.

5. Lubricate Your Gut And Digestive System

Healthy fats can help in the health of your gut and digestive system in general.

These fats should contain EFAs, omega 3 and 6.

They help the smooth muscle cells and the nervous system cells found in the gut to lubricate the gut walls.

These fats also ease peristaltic movements which ultimately prevents constipation.

Fat-soluble vitamins are used in the building and maintaining of the gut lining.

These vitamins are easily absorbed after being dissolved in the fat.

EFAs that are not manufactured in the body are obtained from fatty foods.

They can be found in foods like eggs, olive oil, avocado and fatty fish like salmon. 

6. Eliminate Yeast And Bad Bacteria

Yeast and other harmful bacteria release toxins such as mycotoxins and exotoxins that interfere with the normal operations of the gut.

They latch onto the mucosal lining in the gut which leads to increased permeability of the gut walls.

You can prevent the entry of these pathogens to your digestive system by avoiding foods with active yeast like baked products.

And foods which contain nutrients that encourage fungal growth.

When maintaining gut health in case of leaky gut syndrome you can take an anti-fungal remedy.

This helps in removing the pathogens in your gut.

7. Restore Helpful Bacteria

The number of good bacteria in your gut should be balanced.

Leaky gut syndrome reduces the quantity of these bacteria in the gut.

To have a healthy gut you should restore these bacteria and maintain a balance.

These bacteria help in proper digestion and absorption.

They also minimize the probability of disease in the gut.

These bacteria can be restored through food and supplements.

Foods rich in fiber also encourage their growth.

Probiotic foods like preserved fruits and kefir fermented vegetables contain good bacteria and may help to replenish your gut’s good bacteria count.

You can also take probiotic supplements with relevant dosage from a medical practitioner.

8. Repair And Rebuild Your Gut Lining

In order to fully ensure your gut health after suffering from the leaky gut syndrome, you should repair and rebuild your gut lining which may have been damaged by the disease.

Glutamine helps in restoring the structure of the gut.

It is produced in the body as an amino acid.

Glutamine protects the gut from irritations and the intestinal walls from damage by both internal and foreign materials.

This amino acid can also be supplemented by raw foods like Aloe Vera, eggs, cabbages and legumes.

You should regularly visit a doctor for advice or medical treatment when you suffer from leaky gut syndrome.

To be on the safer side you should be proactive to prevent getting any gut infections.

Avoid habits like smoking and poor diets so as to not introduce pathogens to your body.

These procedures will help you recover from leaky gut syndrome and also guide you through restoring your gut to its normal state.

10 Techniques for a Perfect Bubble Butt

10 Techniques for a Perfect Bubble Butt

Butts got huge in the last few years.

Maybe you are feeling like you are being left behind, or you have always wanted a perfectly shaped bubble butt.

Have no fear, with these 10 techniques for a perfect bubble butt you will finally achieve the dream shape of your butt.

But, a strong behind is not just important for aesthetic reasons.

It helps with your posture and can reduce the pain in your joints, knees, and back.

The beauty of our list is that you can do most of these exercises at home and get a free bubble butt.

1. Eating right


No matter if you want a nicely shaped or a big bubble butt, eating right is essential.

You need to eat enough calories.

You also need to eat the right amount of protein and carbs.

Protein will help your muscles repair faster and make your glutes stronger.

The right amount of carbs will either help your butt grow or help it stay the size you want it to be while you shape it with various exercises.

On average you should eat 0.4 grams of protein per pound of your body weight.

2. Make toning your butt something you do every day.

This does not mean that you have to work on your bubble butt all the time.

It just means that you can take advantage of your everyday life and situations to further tone it.

For example, take the stairs and not the lift.

Walking up the stairs is a great exercise in general.

If you are already doing that, make it harder for yourself and walk two stairs at a time instead of just one.

Be mindful of how you walk.

Watch your posture.

The more correct your walk the more stress it places on your glutes.

3. Do squats

When you see bubble butt pics they are usually some kind of model doing squats.

For very good reasons.

The squats are the best and most basic exercise that works on activating the majority of muscles in your glutes.

If you are looking for a nicely shaped butt do them with your body weight only.

In the case that you want big glutes instead, be sure to use weights.

Do three sets of 15-20 reps.

4. Do jump squats

Fourth on our list is a more intense variation on the squat.

The jump squat is a great way to combine the toning of your butt with the toning of the rest of your lower body.

It works on your thighs and calves as well.

Do 3 sets of 10-15 reps.

5. Do the bridge exercise

This is a great exercise to shape your butt and is one of the rare exercises that focuses completely on your glute muscles.

Just lay on your back.

Knees come a bit forward with your feet still on the ground.

Push your hips forward until your shoulders and feet form a sort of an irregular bridge.

Hold the position for a few seconds and lower your body.

Be sure to do 3 sets of 20 reps.

In the case that you want a big bubble butt do this exercise with a barbell or some other type of weight.

The additional pressure of the weight will help your glute muscles grow.

6. Do lunges

Another essential bubble butt building exercise.

Stand with your legs a bit apart, shoulder wide.

Step out with one leg forward.

Lower your body until your forward leg starts creating a 90 degrees angle.

Hold that position for a few seconds.

Slowly rise back to the starting position.


Do lunges leg by leg.

That means 3 sets of 15-20 reps with each leg.

7. Do deadlift

Next technique on our list is a staple bodybuilding exercise.

The benefit of deadlifts is not just for your butt, but also for your hamstrings and lower back.

Doing them will help you not only grow your glutes but will also form your waist and lower back.

If you are looking to be that slim girl with a bubble butt look, deadlifts are ideal for you.

For max results, you will need to use a barbell.

Lower yourself down and hold the barbell firmly in your hands.

Make sure your back is straight, your hamstrings and glutes are activated.

Explode up while holding the barbell.

Hold that position for a few seconds.

Lower the weight back down slowly until you reach the starting position.

Do 3 sets of 10-15 reps.

If you find 15 reps too easy, make sure to adjust the weight on your barbell.

8. Do the cat-dog exercise


An easy to do exercise that you can do anywhere.

It works on your hamstrings, glutes, lower and upper back.

The most important thing to remember while doing this exercise is that you have to do it slowly and gracefully.

The amount of time you spent performing every moment can have a drastic effect on the building of your well-shaped bubble butt.

Start on your knees with your palms on the floor.

Stretch one arm forward and the leg of the opposite side of your body backward.

Stretch them out slowly.

Hold the stretched out position for 5 to 10 seconds.

Again, slowly return to the starting position.

Repeat with the other arm and leg.

Do this exercise in 3 sets of 20 reps.

9. Do step ups

Next on our list of 10 techniques for a perfect bubble butt is a simple, yet effective, exercise that you can do both at home or in the gym.

All you need is some elevation, a chair for example.

Step with one leg forward onto the elevation and raise your body up using only the muscles of that leg.

Do 3 sets of 15 reps with each leg.

10. Do kickbacks

Start in the position similar to that of the cat-dog exercise.

Keep your back straight at all times.

Push one leg back while holding the initial 90-degree angle.

Stretch your leg back as far as it can.

Hold it in that position for 5 seconds.

Lower and repeat with your other leg.

Do 3 sets of 15-20 reps.

7 Bone Broth Recipes for Weight Loss and Vibrant Skin

7 Bone Broth Recipes for Weight Loss and Vibrant Skin

7 Bone Broth Recipes for Weight Loss and Vibrant Skin

Anyone with a desire to feel and look younger, then bone broth is the solution. It’s basically made up of animals’ connective tissues and bones. These make up a stock. The stock contains collagen, gelatin, and amino acids. The Bone broth diet is packed with skin-tightening collagen components, fat-burning nutrients, and anti-inflammatory and gut-healing properties.

Bone broth recipe is the simplest to prepare. Less time is required in preparation as compared to other diets that involve a lot of preparation and cooking, hence less time in preparation and more in enjoying the meal.

For a healthier, slimmer, younger and happier life, consider bone broth diet in your meals. Healthy gut aids in weight loss and skin improvements.

Who is fit for the bone broth diet?

Whoever is interested in improving their health, looking younger and losing weight then bone broth is the best diet. The recipe is fit for combating inflammation and healing the gut. The gut is the major root of health. As a result, the bone broth has improved symptoms for high blood pressure, diabetes, skin condition, and mood swings.

Bone Broth Base recipe

Fill a stock pot with bones. Cover with clean water up to about 3 inches below the crock pot top. Pour in 3 tablespoons of vinegar plus some pepper (if desired) and salt.

Let it boil and then simmer in the crock pot at low heat at least 24hrs. If you notice in 2-3 hrs some foam rising to the top, use a spoon to skim it off. Strain the bones out after 24 hours and use the broth for the following recipes.

Top bone broth recipes


It is the simplest recipe to prepare as it requires fewer ingredients. The basic ingredients include animal bones, apple cider vinegar, and water. It’s recommended to obtain the bones from a clean trusted source.

Bones from organic meat is highly recommended as compared to those obtained from animals treated with antibodies.

1. Bone Broth Soup for Breakfast

Many people prefer consuming hot foods e.g. oatmeal and coffee for breakfast. Considering soup for breakfast isn’t a crazy thing. In fact, it’s a comfortable meal with lots of healing in it. People who consume bone broth for breakfast especially on an empty stomach have an extra healing benefit over it. In addition, apart from the soup proving a drinking feeling, it contains proteins hence more satiating than drinking flavored water.


• 2 cups of bone broth

• lemon juice

• 1 egg

• 1 sweet potato (just a small size)

• Pepper

• Salt

• 1 teaspoonful olive oil

• Garnish with parsley (optional)


i. Chop 1 sweet potato into small size (cubes).

ii. Take the cubes and put them in a bowl containing olive oil.

iii. Roast them for 20min-30min at 400 degrees.

iv. While the potato is still boiling, mix your broth with salt and lemon juice in a pot and heat them. Make sure that you put enough salt in the broth for the perfect flavor.

v. Take a small bowl and crack the egg into it. Sprinkle some salt. 

vi. Slide the egg gently into the simmering soup. 

vii. Let it simmer for around 3-4 minutes. If you notice whites spreading from the yolk while they cook, fold the white back in.

viii. Take the roasted potato and place on a bowl and lay the egg gently on top of it. Pour your soup over everything. You can now enjoy your breakfast. 

2. Chicken Zoodle Soup


• 1 onion, finely chopped

• 3 finely chopped celery

• 3 minced cloves garlic

• 2 finely sliced carrots

• 4 cups of bone broth

• Finely chopped or shredded leftover chicken

• 1 tbsp olive oil

• Salt

• 1-2 zucchini which are spiralized into “zoodles”


i. Take the olive oil in a pot and heat. Add garlic, onion, and celery. By stirring, cook until the onions become soft and translucent. They should not turn to dark brown.

ii. Add the carrots and broth and let it simmer up to 20 minutes.

iii. Add the chicken till its heated through.

iv. Add the zucchini spirals. Let it simmer for 2-5 minutes for softness impartment.

v. Add salt

vi. Enjoy you meal.

3. French Onion Soup

It uses few ingredients hence simple to make. Traditionally it was made from beef stock but nowadays any bone broth is able to make a delicious French Onion Soup.


• 4 yellow onions large in size

• 7 cups of bone broth

• Pepper

• 1 teaspoon of freshly chopped thyme

• Salt 

• 2 tablespoon of coconut oil


i. Slice the onions into thin slices. Take a stock pot and put the coconut oil in it and add the sliced onions. Cook it under moderate heat for around 30 minutes while frequently stirring it. The onions should turn slightly golden brown and not dark brown.

ii. Pour in the bone broth after the onions have slightly caramelized. Add salt and thyme.

iii. Let it simmer up to 45 minutes to ensure the merging of flavors.

iv. Your meal is ready for serving.

4. Vietnamese Noodle Soup

This type of soup contains flavors and is filling, hence making it feel exotic and sumptuous.


• Rice noodles

• 2 cups of bone broth

• Shredded cooked pork or chicken

• 1 smashed garlic clove 

• 1-inch grated chunk of ginger 

• 1 tablespoon of soy sauce

• 1 tablespoon of hoisin sauce 

• Cilantro 

• Lime wedges

• Mint 

• Sriracha

• Chili (Optional)


i. Simmer bone broth, garlic, and ginger in a pot for about 10mins. The heat should be medium temperature.

ii. Add fish sauce, soy sauce and hoisin sauce.

iii. Add enough salt while tasting the broth for flavor.

iv. Cook rice noodles in broth as per the package directions.

v. Add shredded pork or chicken and wait until it is heated.

vi. Spoon it into bowls, adding mint, cilantro, sriracha and lime wedges as garnishes.

5. Bone Broth Burgers

If you aren’t interested in the soup then bone broth burgers are the best alternative for you.


• 1 pound ground pork, beef, turkey or chicken

• 2 tablespoon of olive oil

• sliced yellow onions

• 1 cup of bone broth

• Pepper

• Salt


i. Combine meat with pepper and salt, making 4-6 patties.

ii. Put the oil in a skillet and heat. When the oil starts to smoke, add burgers.

iii. Take the onions and put them next to the burgers that are in the pan.

iv. Flip the burgers and then cook through as per your preferences. Remove them from the pan.

v. Add bone broth into the onions that are left in the pan. Boil the broth plus the onions under a medium-high heat until broth reduces to leave a thickened sauce. 

vi. Spread the sauce over the burger. Eat it over sautéed greens.

6. Parsley + Cilantro


This bone broth recipe has an Asian flavor because of the Cilantro effect. Cilantro aids in eliminating heavy metals such as mercury from the body slowly. Parsley is rich in vitamins (A, B and C) thus important in immunity of the body.


• 1 tablespoon of fresh minced parsley

• 1 tablespoon of fresh minced cilantro

• Celtic sea salt

• 1 cup of bone broth


i. Put bone broth, parsley, cilantro and salt in a saucepan.

ii. Boil the mixture.

iii. Reduce the heat and let it simmer for around 5 minutes.

iv. Serve it in a mug and enjoy.

7. Ginger + Turmeric

It’s a super herbal additive bone broth. Inclusion of ginger is a sure natural medicinal value. It treats the stomach, circulation, and intestines. Turmeric, on the other hand, is a blood purifier, natural pain reliever, and decongestant.

This combination is pure medicinal bone broth hence improves the health standard of the individual. 


• 1 cup of bone broth

• Salt 

• 1 teaspoon of ground ginger

• 1 teaspoon of ground turmeric


i. Put the bone broth, turmeric, ginger and salt in a sauce pan.

ii. Bring it to boil.

iii. Reduce the heat and let it simmer for 5 minutes.

iv. Serve it in a mug and enjoy it.

For your gut improvement in terms of healthy, wonders are done by the bone broth. Gut healing will though take a bit of time but to improve this you may add some good probiotics.

7 Ways to Stop Binge Eating and Emotional Eating

7 Ways to Stop Binge Eating and Emotional Eating

I would be lying if I said I have never been a victim of binge eating.

This simply means eating unusually large amounts of food at a go.

And afterwards, getting that feeling that you’re eating behavior is way out of

In most cases, this is brought by emotions.

I remember one time when I was a little child, I paid a visit to grandma and she had prepared her favorite blueberry pizza and to be honest I ended up overeating.

When it comes to emotional overeating, it’s not really about eating more than we need.

Most people use food as an escape from feelings or conditions they can’t deal with.

Giving a typical example, I have had friends who eat lots of food after they suffer a heartbreak.

As much as this sounds like a solution, it always ended up making them feel ashamed of their eating habits.

As a diet professional, the following seven tips will help you run away from binge eating and emotional eating.

1. Discover mindfulness

This is really helpful to those people who have emotional overeating issues.

When something happens, the most important thing would be to accept and awakening to that moment without having to judge it.

This is a really simple thing to do and in fact, it requires no practice.

It’s very clear that most of us live our lives without even paying kindness to the moment we are living in.

When you get the ability to discover and live each moment, you also get more brilliant ideas of how to handle whatever you’re feeling.

With this, you get to really know whether you need to eat or deal with the emotions rather.

Try running into busy activities such as yoga.

2. Have Self- compassion.


It’s always a rule number one to love yourself.

The same applies when it comes to compassion.

When we overeat, we usually don’t like the feeling of shame that it brings but instead of stopping the eating, we chose to continue to eat!

This would not be the case if we were self-compassionate because if we were, we would strive to change this behavior.

This simply means that you should always treat yourself exactly the way you would treat your loved ones.

When you make a mistake, understand yourself rather than being all angry.

This will help you drift from emotional eating.

3. Know what makes you want to eat.

In the shorter term, we could call these things “triggers”.

Those times you really want to overeat.

Is it because you have seen someone?

Is it because you’ve heard someone talk?

Maybe you’ve come across your ex?

What I’m trying to put across is that you should always know all your triggers.

No one knows you better than you do and therefore you should be able to know each and every single thing that makes you want to overeat.

Knowing these triggers keeps you a step away from binge eating and emotional eating as you can always know what to avoid and most importantly you can always know how to react.

4. Find better ways to deal with difficult feelings

Life is full of different feelings and to be honest, a lot of them are quite difficult to deal with.

We have people battling loneliness, sadness, depression, rejection, anxiety, fears and a lot more.

This may seem lame to say but they actually amount the top causes of emotional eating.

Instead of killing yourself with mountains of food when undergoing a difficult feeling (which is very unhealthy anyway), you can find a healthier activity to engage in.

When that feeling of overeating comes, you can always try writing down what you have always had in mind.

You’ll be even more surprised by how a good writer you are and to add to that, you’ll have beaten emotional eating.

5. Always ask yourself why you should eat.

We can break this down into four words which are; hungry, lonely, tired or angry.

This is just a general pick and the words I have picked can always be replaced with other emotions.

So now, let’s assume you were held in traffic for two hours and you get home really late.

On getting home you jump into eating.

You may have not been hungry but because of that traffic frustration, you end up overeating.

Its therefore very important to think about it really deep down, whether you really want to eat or not.

This and the other above tips will keep you a step ahead of binge eating and emotional eating.

6. Don’t punish yourself


When most people overeat, they end up getting some serious restrictions on themselves such as exercising or dieting.

This looks like a solution to the problem but to be honest it’s a catalyst to this cycle.

When you try this, you end up playing games on yourself between eating and restricting.

Instead, you can train yourself to have regular meals and train your body to eat only when you feel really hungry.

7. Choose the right foods.

As much as overeating sounds like some lame behavior, it ends up being a very important source of nutrients our bodies don’t have.

If you notice you’re craving for foods that contain a lot of salts, your body is trying to cry for calcium and sodium nutrients.

I, therefore, recommend that you take the necessary foods.

Avoid so many fatty foods.

Overeating fats might even lead to more serious problems like obesity.

Make sure that your diet consists of a lot of fibers, just enough fats and proteins and other important nutrients that the body really needs.

In conclusion, the above are just a mere 7 ways to stop binge eating and emotional eating.

There are hundreds of ways you can get over this habit.

The most important of all is to discover what your triggers are so as to control them.

This can be a challenging journey and it would be an added advantage to you, if you can have a nutritionist or any other professional that can be of relevance to this field, helping you.

Remember it’s not always as hard as it sounds!