Healthy Empire Blog

The Smoothie has more benefits than you think, If you have ever been told that you shouldn’t drink your calories, consider smoothies the exception to the rule. Transform your body with a daily smoothie – it's the exception to the "don't drink your calories" rule. You can pack in a whopping 2.5 cups of veggies and 2 cups of fruit into one delicious drink. And with ingredients like spinach, celery, cucumber, sweet potato, and kale, you can sneak in some greens too. Plus, you don't need to strain out the pulp or skin.But here's the thing – not all smoothies...

The best pre-workout foods and snacks to eat. Eat or not, Protein or carb ?What you eat before your training session can have a huge effect on energy levels and performance. To perform exceptionally and meet or exceed your PB you need to have adequate carbohydrate fuel stores in the muscle and liver. Otherwise, you will simply run out of fuel.But there are a few key things to keep in mind.  Timing: how close to the exercise bout should you eat or not? Easy or not to digest: no urgent or emergency stops required. Mod too high in good quality carbs; running out...

Easter is almost here! A long weekend and some family time but also a time when we can certainly overindulge; It can take all of 60sec to eat 120g chocolate easter egg and 80min of hard gym work to work it off.  So when you have weight and fitness goals, here are some tips for how to manage.  BE A STEP AHEAD AND START THE DAY WELL A good breakfast with protein, fibre and energy, will stop you reaching out for some choc soon after waking up.  This kind of breakfast is important any time of year, the breakfast set up helps control those sneaky...

Beetroot is gaining much popularity as a performance enhancer for athletes and those wanting to gain a competitive advantage in running and cycling. As a juice, soup or powder it will make a difference in competitive advantage. Large systemic reviews with 80 trials, showed that beetroot provided performance benefits for athletes!!!  In a 16.1 km cycling time trial the gains linked to beetroot consumption were equivalent to 48 seconds. Another review of endurance athletes (run, swim or cycle)found similar results with the Supplementation of beetroot (and other vegetables rich in nitrate) improved their time to exhaustion by an average of 25.3 seconds...