Defend Your Health – Welcome

Welcome to Defend Your Health! This website is designed to help you defend your body and mind against the struggles and strains of modern life. We do this by giving you the best information around regarding nutrition, staying in shape, workouts, fitness, positive thinking  and general well-being articles.

You only get one body. Many people have said that “even if I have nothing else I still have my health”. Don’t let poor lifestyle habits take yours away – start protecting it today by following proven advice from true experts.

All of the content on our website is researched and written by nutrition and fitness enthusiasts, so you can be sure we’re only giving you the good stuff.

We believe that there is more than one component to staying healthy. It isn’t just about working out, eating right, being positive or having strong relationships. In our opinion a well balanced life is about all of these things – as well as making time for plenty of fun too!

So, having said all that what can you expect to read about on our website? There’s certainly something for everyone here, so make sure you stick and come back often to read our latest and greatest.


Whether you want to stay lean, gain muscle or simply tone up we’ve got you covered. We’ll focus on training and working out fairly heavily in our weekly articles – fitness is a huge part of living a healthy and happy lifestyle. It also helps you perform at a peak level in all aspects of life.

We don’t just cater for gym rats either. If you like to hit the gym 5 times per week then great, but we know that many people only have 30 minutes or so for a couple of days weekly so we’ve certainly got options for you too. Home workouts and exercise routines which can be done at home or in a local park are getting more and more popular; we’ll be reviewing many of those, along with more traditional gym-based programs fairly often. Everything we review has been fully tried and tested by our team, so don’t worry! We’ll give you our honest thoughts, and where relevant, the actual results we achieved from using any one program, diet or strategy.

Healthy Eating

The second major focus of our articles is eating and drinking correctly – making sure you can enjoy meals, stay in shape and generally remain healthy. Also if weight loss or muscle building are goals of yours we’ll have all the nutrition recommendations you could ever need as well.

Good nutrition is a vital partner to regular exercise if you want to achieve optimal health and fitness. We’ll have you covered with all kinds of recipes, meal suggestions and strategies for losing weight, gaining muscle or simply minimizing illness.

Positive, Productive Thinking

Building and maintaining a healthy and positive mindset is certainly as important as looking after your physical self, if not more-so. From time to time we’ll have expert articles for you in all areas of happiness and positive thinking.

The best way to stay up to date with all of our latest content (there will be a lot of it) is to follow us on social media. We post our new articles, tips and strategies for living a healthy and happy live on those channels before anywhere else. So get following! :)


High Intensity Workouts – The Best Options for Training at Home

We’re huge fitness fans here at – staying fit and exercising or training regularly is one of the best ways you can remain healthy and ensure you live a long and happy life. Fitness and working out is usually associated with going to the gym in order to make use of their expensive machines and equipment. Although this can be a great option, many people just don’t have the time to commit to regular gym visits. Others simply don’t enjoy workouts in a packed underground room with 50 other people!

With the above in mind, home workouts have become increasingly popular. Having the option to train hard and stay in tip top shape without leaving the house has obvious appeal. As a result there have been an influx of workout programs hitting the market over the last few years which require nothing more than body weight or some very simple and low cost pieces of equipment; often dumbbells alone are enough. The popularity of CrossFit and other similar training styles has helped this trend gain incredible traction. Some of the most popular programs are Insanity, Max Workouts, P90x and a whole host of others. We really are spoiled for choice, but how do you choose one home workout program over another?

What to Consider When Training at Home

Always try to follow and actual, proven program rather than just ‘winging it’ and making your own schedule. The value of having a step-by-step routine to follow each day and week cannot be underestimated. With this all but the most commit folk will eventually come off the rails.

Any workout program you choose should be:

  • Reasonably priced
  • Ideally video based
  • Proven for other people
  • Step-by-step
  • No major equipment requirements
  • Completed in short sessions (30 minutes is ideal)
  • At least some nutrition focus

The problem with those points is that they are fairly vague and open to interpretation. The way around this is to rely on REAL workout reviews, usually posted online, by people who have actually followed a given program from beginning to end.

These reviews are easy to find online and often video based, so you’re able to see a real person is behind them. Hopefully the reviewer is in pretty good shape too!

One great resource that focuses on rating these programs is: WorkoutScene – they are constantly adding to their review library as new programs are tried and tested for their effectiveness. Obviously it pays to seek out opinions from a couple of different people who have gone through a routine you’re considering, just generally these guys put out some useful articles and videos.

Here’s an example of the popular Max Workouts program by a highly regarded training called Shin Ohtake: My Max Workouts Review and Program Results – 90 Hard Days.

As you an see the write-up is pretty in depth and tells you all you need to know, including the program length, structure and the actual day to day exercises you can expect to be doing.

So get reading, check out some review sites and choose the program which seems to be the best fit for you. The important thing is not to get hung up of which routine to follow – just choose one, stick to it and see it through to the end!

You’ll certainly be glad you did :)

Why You Should Be Drinking Lemon Water

Lemons are those bright, yellow, citrus fruits that provide the body with vitamin C and other beneficial nutrients. People do not typically eat lemons sliced as they do with oranges. Instead, they squeeze the tart juice onto foods or into beverages. However, you can enjoy the benefits of this fruit simply by drinking it in warm water. So what are the upsides from a health point of view? Check out the list below to find out.

1. This water is a digestive aid that also helps the body to eliminate waste. It even assists your bowels in properly processing the waste to prevent both diarrhea and constipation. Drink it before breakfast each day to start your day off right. You can then give your body another boost in the middle of the afternoon with another glass of lemon water.

2. Lemon water is a low-calorie, nutritious thirst quencher. The juice from one lemon provides less than 25 calories and of course, water has 0 calories. Drinking warm lemon water throughout your day will help you eliminate sugary drinks that are high in calories. This could help you to eliminate hundreds of empty calories from your daily diet, which will lead to weight loss.

3. Another benefit is boosting the immune system by providing a healthy dose of vitamin C to it. When the body becomes stressed, it depletes vitamin C. It is easy to drain your system of it if you do not replenish it. This can impact your ability to fight off illness.

4. Warm lemon water cleanses your body because it improves enzyme in the liver, this helps to flush toxins from the body. The liver’s health also receives a boost from this water. Your liver plays a vital role in your body’s health. This is an important to keep in mind and motivation to continue consuming lemon water on a regular basis. This water improves the bile production that helps the body process fatty foods. This also is why lemon water is part of certain detox plans.

5. Lemons are a great source of potassium. This mineral regulates blood pressure, benefits the heart and nourishes nerve and brain cells. A deficiency of potassium in the system will lead to certain health complications so it is important to make sure you consume enough potassium on a daily basis.

6. Lemon water also contains pectin fiber that improves colon health and the health of your entire body because of its antibacterial nature. Make sure not to remove all the pulp from your lemon juice to reap the rewards of the pectin fiber.

7. Lemon water is an effective home remedy for the common cold. This is because it provides a high level of vitamin C. It also is ideal for clearing phlegm in your throat that often occurs with colds and other respiratory conditions.

8. Lemon water neutralizes uric acid in your system. This occurs because it is effective for increasing the digestive juices that also have the power to lower the acidity of your system. Lemons also stimulate the body’s production of calcium carbonate that has the ability to neutralize uric acid. Gout, joint pain and other health issues occur when there is an excess of uric acid in the system. You prevent these problems just by adding lemon water to your diet each day.

9. Give your body a boost in energy by drinking warm lemon water. Lemons provide electrolytes to the body that help the body produce energy. Hydration is another part of increasing the body’s energy and this tangy water will improve your body’s hydration.

10. Heartburn relief is possible from for some of the same reasons that this water reduces uric acid. This water increases bicarbonate when it increases the digestive juices and this relieves your heartburn. Just drink a warm glass when your stomach is suffering heartburn.

11. Because it is such an effective resource for vitamin C, lemon water is a preventative for scurvy. Scurvy causes many health issues such as gum disease, general weakness and anemia just to mention a few. This condition happens when the body is deficient in vitamin C. You lower your risk of scurvy dramatically just by making sure your diet includes adequate quantities for vitamin C daily.

12. Lemons contain antioxidants such as vitamin C that fight off free radicals to reduce the damage they can do to the body. Environmental toxins, UV exposure and more can stimulate the growth of free radicals that then cause such things as wrinkles, fine lines and other signs of aging on the skin. Drinking lemon water combats the free radicals from within the body and this leads to your skin looking more youthful.

13. Lemons have an alkalizing effect on your body. The ideal pH level for your body is about 7.4, which is slightly alkaline. This is the level at which the body functions at its optimum efficiency and where it is not at risk for certain health issues that can occur when the body becomes too acidic or alkaline in nature. Since lemons provide both ascorbic and citric acid to the body, they help the body maintain its ideal pH level.

14. The final reason for using lemon water is the fact that it eliminates bad breath. Rinse your mouth with this water to remove bacteria from your tongue that forms as white film. Bad breath comes as much from the tongue as other areas of the mouth. This water will also help to combat gingivitis and provide relief for toothaches. After rinsing your mouth with this water, avoid brushing your teeth for an hour or two to allow the water to do its job.

You can have all of these benefits just by adding a glass or two of warm lemon water to your diet on a daily basis. It is always best to use freshly squeezed juice.

Why You Need Apple Cider Vinegar in Your Life

It is well know that adding apple cider vinegar to your diet can be an effective way to help restore your overall health. This powerful brown liquid is commonly used in salad dressings, but can do more for you than just liven up a salad. It can help you lose weight, boost your energy levels, improve liver function and even help restore the natural beauty of your skin.

Creating a healthy and effective detox drink course begins with selecting the right vinegar for the job. When you go to the store, you’ll notice there are plenty of pasteurized options on the shelves. During the pasteurization process, the vitamins and nutrients that help to promote the many benefits of the vinegar are actually lost. You’ll want to choose a bottle of vinegar that is unfiltered and unpasteurized.

Some Primary Health Benefits Associated with Apple Cider Vinegar

As you begin the detox, you’ll hopefully start to notice several key benefits. They include, but are not limited to the following:

- Better control of your blood sugar levels. It can also affect insulin secretion in the body.

- Improved appetite suppression when taken before eating a meal, which could result in fewer calories being consumed.

- Help to better manage the PH levels of the body, which will improve your overall sense of wellbeing and improve skin conditions.

- Can help to prevent the buildup of fat in the body and supercharge your metabolism and energy levels.

- May help to reduce the duration and severity of indigestion.

- Can help to lower triglycerides.

- Cholesterol levels will improve as the circumference of your waist decreases, your cholesterol levels should also balance out.

For more details on the specific health benefits check out this WebMD article, or give this helpful video a quick watch:


Creating the Actual Drink

One question you’ll probably have is how to go about making a tasty and effective drink to use for your detox. The most commonly used drink is 2 tablespoons of vinegar to 16 oz of cool water. It can also be mixed into a hot cup of tea, if you are interested in a piping hot beverage. Just be certain you have selected raw, organic apple cider vinegar that is unfiltered and unpasteurized.

If it is too strong for you, a tablespoon of raw honey is acceptable to use. Just be sure you keep the sugars in the drink to a minimum, as this can influence your blood sugar levels in addition to counteracting any weight loss benefits that are associated with the drink.

A Sweet Alternative

If you’d like some ideas to spruce up your drink, this sweet variation can help cut the tartness and improve overall flavor. Just be sure to measure the honey precisely and use the cinnamon to offset the spike of insulin levels that may occur from the sugars in the honey.


- 4 cups of water
- 6 tablespoons of apple cider vinegar
- 4 tablespoons lemon juice
- 1 teaspoon cinnamon
- 1/4 teaspoon cayenne pepper
- 4 tablespoons raw honey
- Dash of nutmeg

How to Make It

In hot water, mix the nutmeg, cayenne pepper, lemon juice and honey until it is well blended and allow the temperature to slightly cool. Then add the apple cider vinegar and stir well. Drink a cup right away and then refrigerate the rest. If the nutmeg bothers you, you can leave it out. Consume another cup every 6 hours and do so for up to seven days.

How About a Hint of Garlic?

Garlic can help cleanse and purify your body, as well as encourage fat loss. It could make a great addition to your detox efforts, and improve their effectiveness. Making a drink which includes garlic is very easy…


- 12 minced cloves of garlic
- 2 cups of water
- 2 tablespoons of lemon juice
- 1 teaspoon cayenne pepper
- 6 tablespoons raw honey
- 6 tablespoons apple cider vinegar

How to Make It

Warm the water and then mix your minced garlic into it and blend it with the raw honey, cayenne pepper and lemon juice. Allow this mixture to set for a couple of minutes, then slowly blend in the apple cider vinegar. Drink a cup of the mixture now and then another cup in about 8 hours. You can double up on the batch and consume it up to 24 hours after being made. Just don’t let it sit too long in the fridge.

Tips for Making Your Own Detox Drink

There are a few essential ingredients that should be included in every drink recipe you create.

In addition to the vinegar itself, water is also necessary to cut down the acidity of the drink. Lemons are also used as a catalyst to boost weight loss while the vitamin C can help your immune system remain strong.

Raw honey is added to curb the tartness that doesn’t agree with most people, but it should be used in moderation. It also helps reduce inflammation and can help promote general well-being in a person.

Use detox drink recipes online and draw inspiration from them to create your own twists. With a little effort you should be able to create a new drink that not only provides you with actual health benefits, but also fits your own dietary and taste preferences.

A Word of Caution

Apple cider vinegar can be very hard on your tooth enamel and the lining of your throat. It is important that you always dilute the vinegar when you are consuming it. If you have trouble with your teeth, sip it through a straw to minimize contact with your teeth.

As with any detox program, it is important that you follow the directions of the plan precisely to maximize benefits and avoid complications. Also, make sure you talk with your doctor to be sure detoxing is a viable and safe choice for you.

Now go enjoy! :)