Exercise & Fitness


Most of the weight that you gained during your pregnancy will shred off naturally. But you must accept the fact that pregnancy also alters your body in a permanent way. So do not expect to look exactly like your pre-pregnancy self. Instead, accept the fact that you have just experienced the most defining moment of your life and have emerged better and more beautiful than before.

It’s very easy to panic when your body is not losing those extra pounds gained during pregnancy. But when you start understanding your body, you will become aware of many things within yourself that will boost your weight loss. After about 4-7 weeks of giving birth, you will notice your belly shrinking to nearly its former size. This is as a result of contraction of your uterus. This is good news to you as some weight will be lost during this period.

At the same time, if you are nursing your baby, you are in store for some more weight loss. So how do you end up losing those remaining pounds after pregnancy? Take a look.

Dietary Concerns

To start with check on the quality and quantity of food that you intake. As a nursing mother, it is advisable to eat a nutritious diet that provides about 1800-2000 calories. Please do not try to diet at this time. It will do more harm than good. Remember that you are now eating for two, so eat carefully.

Also, keep in mind that if you do choose to diet, it will not have any effect on your milk quality and quantity. This will be because your body will draw upon your on reserves to do so and may in turn lead to their depletion. This can not only prove an obstacle in your weight loss journey but at the same time, it may hamper your recovery as well. Dieting is among the worst things you can do for losing weight after pregnancy.

Instead chose to eat a healthy and nutritious diet. You must include whole grain cereals, fruits, vegetables and fish in your diet. It is very important for a new mother to stay hydrated. It’s advisable to take at least eight glasses of water. This will keep your refreshed and avoid dehydration. Also, add in your diet important vitamins and minerals to help you recover better.

Physical Fitness

Exercising also plays a crucial role in your weight loss after pregnancy. Your recovery would be faster if you had exercises during pregnancy. At the same time being active will help you after pregnancy also. Start from low-impact exercises and then gradually move to high impact ones. But before you decide to start with any exercising, consult your doctor. Usually, new moms start exercising after about 6 weeks of giving birth. IF you had a C-section, then you may need to wait for up to 8 weeks.


The perfect low impact workout can be achieved by simply walking. A sustained walk is a wonderful way to burn calories and it will also help reduce stress. This is why a lot of parent look into buying a new stroller. If you are looking to get serious about getting out and about for the purpose of losing some weight, a jogging stroller can provide added benefits for both you and your little one. These are made with bigger air-filled tires that can help you step up your work out by going on more challenging trails. The tires and suspension will make controlling the stroller easier while giving your child the comfort that it needs to enjoy the walk with you. Having a running stroller also enables you to safely increase the pace once you build up your fitness level.

You do not need to purchase the best jogging stroller on the market in order to take advantage of the health benefits that using one of these can provide. If you just want something to go at a smooth and steady pace, then you should be able to find a jogger that will fit nicely into your budget. Walking is a great place to start, and when combined with a sensible diet, it can offer you a smart way to drop some of those unwanted pounds while making you feel better as you get back into shape.

Losing weight after pregnancy demands a lot of hard work and patience. It requires a wholehearted diligent effort on your part. Make a plan. Remember, it will avoid all the hassles you may face later on. At the same time, factors like family support also keep you motivated for the battle against the bulge. So indulge your family members, friends and especially your spouse in your plan.



Similar to green smoothies, green juice too has completely taken over. Easy to make and delightfully refreshing, they enrich the body with numerous health benefits. One can make them in bulk and keep them refrigerated for the week, or simply whip up some green goodness when laziness comes calling. The key to working up a green juice that does not taste like medicine is to even out herbs and greens with sweet flavored substances like green apple, pineapple or cucumber.

The following green juice recipes are packed with enough wellness-promoting properties and flavor to suit one and all. If you do not yet own a juicer extractor then it is something worth looking into.

Sweet Cucumber

This green juice recipe involves a mix of healthy ingredients, to the likes of cucumber, spinach and Fuji Apples to refresh the soul and nourish the body. What better to indulge in some body love than by gulping down healthy drinks like this one!

Main Ingredients

  • 4 fistfuls of spinach or Swiss chard
  • 2 cucumbers
  • 4 small-medium Fuji Apples
  • Two fistfuls of broccoli


Spinach is one of the most healthiest vegetables, as it is enriched with a wide array of vitamins, minerals and micronutrients. Therefore, it is known to have potent anti-cancer and anti-inflammatory properties too. Spinach supplies the body with Vitamin K, Vitamin C, Vitamin A, Vitamin B-complex, calcium, potassium, copper, zinc and loads of iron.

Secondly, cucumbers are the food for the dehydrated soul. They are cool, succulent and easy on the digestive system. Cucumbers also help to stabilize the BMR and fight against obesity. Consuming them in summer can preclude heat stroke, dehydration as well as rashes.

Broccoli on the other hand, is rich in Vitamin A and Vitamin C. It also acts as a potent antioxidant to combat free radicals and shield against DNA damage.

Kale Pineapple Mint

When the coolness of pineapple joins hands with the nutritional benefits of kale, the result is a delicious health drink that leaves the taste buds tingling for more. Easy to make and surprisingly tasty, this recipe is apt for people who are aiming to lose weight or to switch to a detox diet.

Main Ingredients:

  • One cucumber
  • One Granny Smith Apple
  • One Cup Pineapple
  • Three Kale Leaves
  • One fistful of Mint
  • 1/2 peeled Lemon


Kale is among the most nutritive foods out there. Skin-healing, cardiovascular support, immune boosting and bone-building are only few of its health benefits. Kale also aids in fighting harmful free radicals and causes detoxification of the system. Being loaded with anti-cancer components, it helps to evade life-threatening forms of cancer. Moreover, kale is one ingredient that is available in four different varieties. One can consume them in various ways to achieve a fitter and relaxed body.

The nutritional properties of pineapple cannot be undermined either. Known to compose the alkaline compound bromelain, it aids in bowel movement and is often associated with the reduction of pain and inflammation during arthritis, gout and osteoporosis.

Mint and lemon freshen up the body. Lemon is rich in ascorbic acid (Vitamin C) and helps one to combat cold. Moreover, addition of lemon in this recipe makes it apt for weight-conscious people. This is simply because lemon helps to shed off obstinate fat.

Kale Apple Love

This simple green juice recipe is high on the health quotient. It combines the sweet taste of apples with the sourness of lemons to rinse the system of toxins and combat chronic infections.

Main Ingredients:

  • Three Kale Leaves
  • Five small- medium apples
  • 1/2 Lemon

Apples are a wonderful addition to a juice recipe. Apart from making the perfect base for juices, they also come loaded with a wide spectrum of nutrients, right from vitamins and polyphenols to malic acid and minerals. Important health benefits of apples include detoxification, digestion aid, improved skin, cholesterol lowering and higher energy levels, in general. Fortunately, apples come in multiple varieties. Favorite ones to incorporate in juices include galas, fujis as well as pink lady apples. While the ‘Red Delicious’ variety is rich is sugar, the ‘Granny Smith’ type has a low sugar content.

Spring Cooler

While many health drinks are overwhelming on the taste buds, this one begs to differ. It is fresh, sweet, cool and healthy, all at the same time!

Main Ingredients:

  • One Fuji apple
  • One cucumber
  • 1/2 inches Ginger Root
  • One small fistful of Mint

This recipe is certainly one curious mixture of ingredients. The high water content of cucumber hydrates the body and restores mineral balance to normal cellular levels. Cucumber’s main three phytonutrients are cucurbitacins, flavonoids and lignans. These act to tighten the skin and thus reduce the appearance of wrinkles. Moreover, they endow several antioxidant, anti-cancer and anti-inflammatory benefits on the body.

Ginger is considered to be the healing substance for cold sores, chronic infection and insect bites. It also corrects problems of asthma and maintains normal blood pressure of an individual.

Lean Green Juice

This recipe features not one or two, but several healthy ingredients. While basil and cilantro are added for their health benefits, apple is included for its flavor and cucumber, for its coolness. The end result is a lip-smacking health drink that keeps one recharged throughout the day.

Main Ingredients:

  • One Cucumber
  • Two Celery Ribs
  • Two Apples
  • Four Sprigs of Basil
  • One Handful of Cilantro

Lastly, this green juice recipe involves two essential herbs that one should always incorporate in the diet, i.e cilantro and basil. Basil possesses antibacterial and anti-inflammatory properties. It protects the cell from the lethal effects of DNA damage and even cushions it from osmotic shock. Moreover, it has a prominent role to play in the normal functioning of heart. Cilantro on the other hand is rich in antibacterial and anti-fungal compounds. These have a dangerous effect on Salmonella, the causative pathogen of typhoid. Cilantro is also widely known for its cleansing properties. It detoxifies the body of heavy metals and supports the immunity system. Due to its ability to reduce blood sugar, it is often cited as an indispensable component of the diabetic diet.

It is always a good idea to invest in a decent juicer. This ensures the incorporation of green juices in the regular diet. Although juicers can get pricey rather fast, one need not require a sophisticated juicer for moderate juicing.



The Kuvings NJE-3580U is a multi-purpose single-gear masticating juicer designed to provide a quality juice with as little hassle as possible. The 170W motor operates the machine at 80RPM and “slow” juices produce by crushing, squeezing and pressing fruits and vegetables to extract the maximum amount of liquid without any nutrient loss or oxidation. The slower speeds of masticating juicers also means the machine will not produce a lot of noise compared to a centrifugal juicer.

This model is also versatile and comes with 6 other nozzle attachments to process different foods and is able to extrude pasta, grind nuts, herbs and spices as well as juice a wide array of soft and hard fruits and vegetables.

Product Features

170W 80RPM Motor – This model methodically and quietly juices produce and slower speeds which helps maintain the integrity of the nutrients of the juice. It gets the most out of what you put into it.

Food Safe Durable Materials – Hygienic, durable and quality materials used in construction. This unit was built to last and to perform for years.

Attachment Nozzles – Comes with 7 total nozzles for juicing, extruding pasta, grinding coffee, mincing herbs and more.

5 Year Warranty – Juice with peace of mind that your unit is protected.

What Do Customers Say About This Juicer?

The Good:

Reviews of this model have been very impressive with a majority of owner leaving high praise. Some of the aspects of this juice that users like include:

Performance: Owners are happy with the juice that comes out of this juicer. It seems to perform as advertised. It does well with leafy greens and even wheatgrass and generally produces a high juice yield and leaving behind relatively dry pulp.

Noise: Generally quiet and pleasant to operate, especially early in the morning or late at night when others might be sleeping.

Clean Up: Owners for the most part do not have problems cleaning this unit.

Value: Masticating juicers tend to be more expensive than centrifugal juicers, and this is one of the more affordable masticating machines. Buyers really like the bang for the buck they receive from this model.

What Could Be Better:

This unit is not as popular or well known as some of the other masticating type juicers, so there are not as many reviews out there as compared to the others. We searched various online retailers and we did not really come across a whole lot of negativity regarding this model. Some of the minor things brought up;

Small Feed Chute: A few owners expressed their desire to have a feed tube that could accommodate larger fruits and vegetables so that they would spend less time having them to cut them into smaller pieces.

Instruction Manual: We came across one reviewer who brought up a small point about how the manual was a little lacking.

Comparisons: Some owners who owned other masticating juicers seemed to views this as a budget machine that does a really nice job juicing but just didn’t quite “WOW” them as some of the more expensive options that they had owned.


The Kuvings NJE-3580U is a versatile and more than capable unit that provides value and a nice price point for those who would like to take advantage of what a masticating juicer has to offer. It has received high praise from owners and averages a rating of around 4.5 stars out of 5. This unit is a very solid performer.



Whether you are preparing for a major marathon or a local 5k, being smart and precise with your nutrition will literary help you go the extra mile. While it is normally quite easy to obtain sufficient carbohydrates in your diet, it is best to plan ahead and load up prior to running. While popular diets have scared people away from carbohydrates, they help provide energy to sustain peak performance. Athletes require a reservoir of energy for prolonged periods of exercise and getting your carbs in beforehand can aid in always having enough in the tank to carry on.

Why marathoners need carbohydrates

Carbohydrates are the primary source of fuel for the production of energy, which is what boosts your performance and allows you to train hard 6 days a week. When carbs are stored in our liver and muscles, they are known as glycogen. Marathon training increases glycogen stores and expands their storage capacity enabling glycogen to supply much of the energy essential for running long distances. Carbs should be the foundation of your every meal if you are distance training. Research-based suggestions for optimal sports nutrition from the International Olympic committee includes far more carbs than you might think. In fact, they indicate that you should be eating 3 to 5 grams of carbs per pound of bodyweight, depending on the intensity of your workout (See the next subheading).

Medium to long distance runners can store sufficient glycogen to provide between 1800 and 2000 calories, and roughly, one mile consumes 100 calories. Hence, you can deplete your glycogen stores after about 18 to 20 miles (which is not bad for half-marathoners who only run 13.1 miles). Once you deplete your glycogen stores, it means there is no instant source of fuel for your muscles. If you have no fuel source, you will hit the wall. Hence, it is best to go into your marathon well fueled.

How to determine your daily carbohydrate needs

Calculating your daily carbohydrate needs depends on mainly two things: your bodyweight and level of activity. Therefore, the first thing you should do is step on the scales. Then you need to determine whether your training is moderate or high. Of course, your activity level may shift as you increase your long runs. If you do moderate exercise for about an hour a day, then you should consume 3 grams of carbs per pound of your bodyweight. If you engage in extreme workouts 1-4 hours a day, then eat 3.5 to 5.5 grams of carbs per pound of bodyweight. Carbohydrates ought to make up 45 to 55 percent of your total calorie intake daily. For instance, if your total calorie intake is 2500, then about 1125 to 1375 must come from carbs.

It is essential to replenish your tired muscles with carbs after a run, preferably within 30 minutes. Scientific research indicates that some injuries runners experience such as achilles tendonitis might be due to insufficient post-run nutrition. Your exhausted muscles at the end of a vigorous workout might be compared to a dry sponge. As you refuel and rehydrated, they soak up fluids and nutrients becoming like a fresh, soft and supple sponge. The hardest part about refueling is that runners normally do not feel like eating for a couple of hours after a tough workout. In this case, recovery drinks might help.

What carbohydrates to eat

There are two basic types of carbohydrates: simple and complex. The simple carbs are easy to digest and are easily absorbed into your body. They include all sweet-tasting foods such as honey, table sugar, yogurt, candy and sweet fruits. Complex carbs are rich in fiber and do not digest easily. They include things like whole grains, green vegetables, pasta, oatmeal and whole-grain breads. During your training, you should aim to consume high quality complex carbohydrates not only to meet your carb needs but also to acquire vital nutrients and fiber essential for keeping your fat low.

Nevertheless, for three to four days leading up to your marathon, you should raise your daily carb intake to 70 percent of your total calories per day – this is called carb-loading. Focus on simple carbs during this period because they are easy to digest and do not contain fiber, which has been proven to cause GI distress as you run more miles.

Please note, as you concentrate on taking in adequate carbohydrates for an increased fuel source, do not neglect your protein consumption. Your body requires sufficient protein to repair and rebuild muscles tissues. We found this great video that may give you some good ideas of what you may want to add to your diet on the day of running.