• 8 Tips To Having A Healthier Easter!

    Its that time of year, spring is here and out comes the chocolates! Now when it comes to Easter, it’s way easy to go crazy with the chocolate eggs, bars and hot cross buns. An average chocolate egg weighs about 200 grams and have around 60 grams of sugar, 30 grams of fat averaging about 600 calories per egg. Taking a few seconds to eat but about an hour to burn it off!

    Let’s get a grip this Easter with 8 healthy tips, below are some tips that i found useful!

    1 Keep an eye on your Portions
    You will eat chocolate, that’s a given… but just remember portion control. Instead of eating large eggs at hourly intervals (which can be up to a third of your daily intake if you are trying to lose weight), buy individually wrapped mini eggs. The process of unwrapping each small egg is more time consuming and will make you more aware of the treats you are consuming.

    2 Choose Quality Over Quantity
    Step away from the cheap foil-wrapped bunny and exchange it for some dark, good quality chocolate. Ideally something with at least 70 per cent dark cocoa which has the added bonus of antioxidants (milk chocolate has none). The high levels of cocoa have also been shown to lower blood pressure due to the large amounts of flavonoids.
    If you want to take your health kick a step further over Easter, head to your local health food store and get yourself some raw organic cacao nibs; these cocoa beans are straight from the source and are the foundation for all chocolate and cocoa products.
    The nutritional benefits of raw cacao products include being a source of: beta-carotene, amino acids (protein), omega-3s, calcium, zinc, iron, copper, sulfur, potassium, and one of the best food sources of muscle-relaxing and stress-relieving magnesium. Other good news is that it is only 92 calories and 0.54gm of sugar per 15gm serve!

    Suggested uses: eat as raw nibs or add to your cooking (use instead of chocolate chips), add to your smoothies or grind with your coffee beans.
    Feeling creative? Why not make your own healthy chocolate?

    Raw Homemade Chocolates
    Recipe by Lee Sutherland – Director of Fitness In The City

    Ingredients
    ¾ cup coconut oil (it needs to be liquid so if solid put jar in hot water to melt)
    ¾ cup agave nectar (you can also combine honey/maple syrup/agave)
    1 cup of raw cacao powder (organic cocoa powder is another option)
    1 tbsp IsoWhey® Ivory Coast Chocolate protein powder
    1 tbsp of almond butter
    1/3 tsp vanilla extract

    Directions
    1. Place liquid coconut oil in a bowl – if hard, melt beforehand.
    2. Mix all ingredients together with a hand blender until smooth.
    3. Pour chocolate mixture into molds or pour into a baking dish lined with baking paper.
    4. Place moulds into freezer to be set (approximately 15 minutes).
    Options: add goji berries or peppermint oil for a flavour change.

    3 Start the day with High fibre and protein
    On breakfast that is. Make sure you start the day right with a protein-and-fibre-rich breakfast so you aren’t reaching for a chocolate an hour later. Never eat Easter eggs on an empty stomach (i.e. for breakfast!) as this will cause havoc to your blood sugar levels for the rest of the day. Think veggie-and-protein-packed omelette or a protein shake with berries, chia seeds and a handful of spinach leaves to get your day started the right way.

    4 Don’t follow everyone, make your own Easter
    Sure it’s traditional to give chocolates at Easter but why not give a gift that lasts (and no, this doesn’t include cellulite or unwanted fat). Rethink the basket of eggs and swap it for a basket of beautiful local fruit. How about a pot of herbs for a gift that keeps giving? Get in the kitchen and whip up some homemade treats such as bliss balls – healthy and considerate!

    5 Snack regularly
    Snack on something small and healthy every 3-4 hours. This will help balance your blood sugar levels, which in turn will help avoid that nasty energy drop associated with eating chocolate for breakfast. Foods that cause a spike in blood sugar are generally refined sugar and carbohydrates (aka chocolate and hot cross buns). They cause the body to produce insulin, which makes you crave food constantly, leading to weight gain and a variety of health conditions including diabetes.
    The key to a balanced snack is to always included the three macro-nutrients: protein, carbohydrates and good fats.

    Snack options:
    • Natural yogurt with berries and walnuts. Add a scoop of protein powder for an extra power punch.
    • Hummus with vegetable sticks.
    • A homemade meat pattie with a small side salad.
    • An apple with a teaspoon of almond butter and a drizzle of honey.
    • Small bowl of vegetable and barley soup.
    •  Shaved turkey, sliver of avocado wrapped in lettuce.
    • Banana smoothie with milk/nut milk; linseed, sunflower and almond mix (LSA); scoop of protein powder (go for a natural option); cinnamon and ice.

    6 Plan ahead!!
    Make sure you stock the fridge so there are always healthy options on hand. When hunger calls and you have nothing but a giant chocolate bunny in the house to eat, your willpower will lose every time. Have pre-made delicious options ready to go, and don’t space meals too far apart. Got kids? Remind them that the Easter Bunny eats carrots as a great in-between snack option.

    7 Keep Hydrated
    Need another reason to drink water? Research has shown that by increasing water consumption by 1.5 litres a day, you can burn an extra 17,400 calories per year. Additionally, a study by Dr Brenda Davy, an associate professor at Virginia Tech, found that people who drank water before a meal consumed an average of 75 fewer calories at that meal. Another glass anyone?

    8 Burn off that egg
    To counterbalance the extra calorie intake over Easter it is important to exercise every day, whether it be a beach walk, sprint session, bike ride with the family, a game of cricket or a home workout – just move that body!
    You don’t have to waste hours of your day either; choose intense interval training which will burn more in a shorter time-frame!

    Calories Burned

    To burn off a 50g chocolate bunny (approximately 275 calories):
    • Power walk with the dog for 85 minutes
    • Dance up a storm for 56 minutes
    • Swim freestyle for 36 minutes
    • Jump on the cross-trainer for 33 minutes
    • Clean the house intensely for 70 minutes.

    To burn off a 25g chocolate egg:
    • Go for a brisk 30 minutes walk
    • Jog/skip/box for 15 minutes
    To burn off a 100g chocolate egg:
    • Go for a brisk 2 hour walk
    • Run/skip/box for 1 hour.

    Know your Eggs!

    Below is the nutritional values for the most popular eggs available!

    Rank (by sugar content) Egg Saturated fat per 100g Sugar per 100g
    1 Green & Black’s organic dark 70% chocolate egg 165g 25 28.5
    2 Green & Black’s organic milk chocolate egg 165g 21.5 45.5
    3 Green & Black’s organic butterscotch egg 165g 20.5 47.5
    4 Waitrose Woodland Friends Ollie the Owl 21.8 50.2
    5 Lindt Gold Bunny Egg Milk Chocolate 125g 22 51
    6 Thorntons Footy Fan Chocolate Egg 150g 19 54
    6 Thorntons Miss Flutterby 149g 20 54
    8 Thorntons Milk Chocolate Classics Collection Easter Egg 223g 19 55
    9 Celebrations Large Egg 248g 14.4 55.3
    10 Cadbury Creme Egg Medium Easter Egg 138g 18.5 56
    10 Cadbury Dairy Milk Egg Heads Easter Egg 77g 18.5 56
    10 Cadbury Dairy Milk Small Easter Egg 72g 18.5 56
    10 Cadbury Double Decker Large Easter Egg 307g 18.5 56
    10 Cadbury Heroes Large Easter Egg 274g 18.5 56
    10 Cadbury Mini Eggs Medium Easter Egg 130g 18.5 56
    10 Cadbury Roses Large Easter Egg 300g 18.5 56
    10 Cadbury Twirl Large Easter Egg 282g 18.5 56
    10 Cadbury Wispa Large Easter Egg 269g 18.5 56
    19 Nestlé Milkybar White Chocolate Egg 65g 19.1 56.8
    20 Sainsbury’s Milk Chocolate Easter Egg with Chocolate Caramels 155g 16.2 57.8
    20 Sainsbury’s Milk Chocolate Easter Egg with Mini Jelly Beans 175g 16.2 57.8
    20 Sainsbury’s Milk Chocolate Easter Egg with Rainbow Buttons 170g 16.2 57.8
    23 Galaxy Minstrels Large Chocolate Easter Egg 262g 17.3 58.3
    23 Maltesers Medium Chocolate Easter Egg 127g 17.3 58.3
    23 Maltesers Teasers Large Chocolate Easter Egg 248g 17.3 58.3
    23 Snickers Milk Chocolate Large Easter Egg And Chocolate 274g 17.3 58.3
    27 Nèstlè Quality Street Honeycomb Crunch Easter Egg 162g 17 60.1
    28 Nèstlè Kit Kat Bites Easter Egg And Chocolate 245g 17.5 61.2
    28 Nèstlè Kit Kat Chunky Egg 140g / 17.5 / 61.2 17.5 61.2
    30 Smarties Medium Egg 122g / 16.4 / 61.7 16.4 61.7

    So what do you guys think? How will you be spending your Easter and what tactic will you use to keep it healthy? leave your interesting comments below and lets have discussion.

  • Recovery From An Eating Binge

    Hey Guys

    First of i’m not here to give you a telling off if you binged, remember we are only human and it can happen. But instead i’m gonna tell you a bit about why you might have binged and what you can do about from both medical standpoint and from me personally!

    So first off let’s cover they WHY!!!!!

    Now It’s not clear what causes binge eating, but, like most eating disorders, it’s seen as a way of coping with feelings of unhappiness and low self-esteem. Personally i use to binge eat massively on the regular when i was morbidly obese since that was all i knew and it did at the time help deal with emotional issues (from bullying to loneliness) . nowadays it tends to be when i get sick. When i’m ill unlike a lot of people my appetite increase massively rather than decreases and i can easily go and eat 5000 cals in a day (which is not healthy). But like i said the important things is progress over perfection. Where as before i would overeat for at least 3-4 weeks, now i can reduced down to 3 days, aiming to bring it next down to one day, so always looking to improve!

    So here are some factors that can trigger binge eating:

    • Factors that may increase your risk of binge eating include:
    • having low self-esteem and a lack of confidence
    • depression or anxiety
    • feelings of stress, anger, boredom or loneliness
    • dissatisfaction with your body and feeling under pressure to be thin
    • stressful or traumatic events in your past
    • having a family history of eating disorders
    • Binge eating can sometimes develop following a strict diet, particularly if you skipped meals, cut out certain foods and didn’t eat enough food. These are unhealthy ways to lose weight and may mean you’re more likely to binge at another time

    So for me, i have had all of these factors affect me from a family history of eating disorders to dealing with depression.

    So what are the signs of binge eating disorder? Below are the most common signs of binge eating from both medical literature and what i personally have experienced:

    • Eating much faster than normal during a binge
    • Eating until you feel uncomfortably full and beyond
    • Eating a large amount of food when you’re not hungry
    • Eating alone or secretly because you’re embarrassed about the amount of food you’re consuming
    • Having feelings of guilt, shame or disgust after binge eating
    • People who regularly eat this way are likely to have a binge eating disorder.

    What happens during a binge:

    • Binges are often planned in advance and the person may buy “special” binge foods.
      Sometimes, a person will describe being in a “dazed state” during a binge – particularly
    • Binges at night – and not being able to remember what they ate.
      The person often feels they have no control over their eating.
    • After a binge a person can feel overwhelmed and have symptoms similar to panic attack

    Getting help! Guys this is probably the main reason you’re here and is the most important, so let’s go over what the NHS has recommended:

    Now remember guys If you occasionally binge eat, it doesn’t necessarily mean you have a binge eating disorder. Can can mean you just need to make sure your nutrition is good to help reduce incidence.  

    But see your GP if you binge regularly, particularly if it’s affecting your physical and/or mental health. With the right treatment and support, most people get better.
    Beat is a UK-based charity that provides help and support for people with eating disorders.

    You can contact them either by phone or email:
    helpline for adults – 0808 801 0677 (email: help@b-eat.co.uk)
    helpline for young people (under 25) – 0808 801 0711 (email: fyp@b-eat.co.uk)
    The helplines are open Monday to Wednesday, 1pm to 4pm and Thursday and Friday, 10am to 1pm.
    You can also find out more about Beat’s support services.

    Treating binge eating

    So what are the The main treatments for binge eating:

    • self-help programmes – this may be individually, using a book or online course, or as part of a self-help support group or visiting our website 🙂
    • guided self-help (self-help supervised by regular contact with a professional)
      specialist group intervention
    • individual (one-to-one) psychological therapy
    • medication called selective serotonin re-uptake inhibitors (SSRIs)

    What causes binge eating?
    Okay unlike a lot of disorder it’s still not clear what causes binge eating, but, like most eating disorders, it’s seen as a way of coping with feelings of unhappiness and low self-esteem.
    Factors that may increase your risk of binge eating include:

    • having low self-esteem and a lack of confidence
    • depression or anxiety
    • feelings of stress, anger, boredom or loneliness
    • dissatisfaction with your body and feeling under pressure to be thin
    • stressful or traumatic events in your past
    • having a family history of eating disorders

    One big factor can be result of following a strict diet, particularly if you skipped meals, cut out certain foods and didn’t eat enough food. These are unhealthy ways to lose weight and may mean you’re more likely to binge at another time. So more healthy way to get lean vist out transformation workout program.  

    Who’s affected
    NOW there is a common misconception that binge eating only affect women but anyone can be affected by binge eating disorder, although it’s slightly more common in women than men.
    Binge eating disorder tends to first develop during early adulthood, but many people don’t seek help until they’re in their 30s or 40s.
    It’s estimated that you have a 1 in 30 to 1 in 50 chance of developing binge eating disorder at some point in life.

    Health risks of binge eating
    Binge eating is often associated with serious psychological problems, including depression and anxiety which may get worse if you continue to binge eat.
    Weight gain is a common physical effect of binge eating, which can lead to obesity. Being obese puts you at risk of getting a number of serious physical health problems, including:

    • High cholesterol and high blood pressure
    • Diabetes
    • Obesity
    • Osteoarthritis
    • Some types of cancer – such as breast cancer and bowel cancer

    [Reference from NHS]

    So what do you guys think? What your experience with binge eating and how did u beat it? Leave your interesting comments below and let’s have a discussion.

  • Fact or Fiction?: Feed a Cold or should you Starve a Fever

    So for the last few days I’ve been feeling a bit under the weather, and when it comes to how much we should be eating there are two camps:

    • The first being you need to eat less and starve the fever
    • The second being eat more calories and feed our body

    This saying has been traced to a 1574 dictionary by John Withals, which noted that “fasting is a great remedy of fever.” The belief is that eating food may help the body generate warmth during a “cold” and that avoiding food may help it cool down when overheated.
    But recent medical science says the old saw is wrong. It should be “feed a cold, feed a fever.”

    Let’s take colds first. When your body fights an illness it needs energy, so eating healthy food is helpful. Eating can also help the body generate heat—although wearing an extra layer of clothes or slipping into bed can keep you warm, too. There’s no need to overeat, however. The body is quick to turn recently digested food into energy, and it’s also efficient at converting stored energy in fat.

    The reasons to eat for fever are more interesting. Fever is part of the immune system’s attempt to beat the bugs. It raises body temperature, which increases metabolism and results in more calories burned; for each degree of temperature rise, the energy demand increases further. So taking in calories becomes important.

    Even more crucial is drinking. Fever dehydrates your system, in part through increased sweating from that elevated temperature. Replacing fluids is therefore critical to helping the body battle the infection. The same is true for combating colds. “You have to make yourself drink fluids, even though all you want to do is collapse,” says William Schaffner, chair of the Department of Preventive Medicine at Vanderbilt University School of Medicine.

    Dehydration also makes mucus in the nose, throat and lungs dry up, which can then clog sinuses and respiratory tubes. When mucus hardens it becomes more difficult to cough, Schaffner notes, which is our way of trying to expel mucus and the germs it contains. Staying hydrated helps keep the mucus running, which, even though it may be disgusting, is one of our natural defenses.

    The challenge, of course, is that when you’re sick you may not feel much like drinking and even less like eating. Loss of appetite is common, and might be part of the body’s attempt to focus its energy on pounding the pathogens. Given the wisdom noted above, Schaffner says, don’t force yourself to eat if you don’t feel like it. “But drink,” he adds. “It’s the liquids that are important.” Avoid caffeine and alcohol. Caffeine enhances dehydration. So does alcohol, and it is also a depressant, holding us down.

    Bowl of clear chicken soup with noodle and vegetables

    What about some other common conceptions for beating colds and fevers, such as eating chicken soup? Chicken soup doesn’t possess any magic ingredients, but it has calories as well as the all-important liquids again. The warm vapor rising from the bowl can also moisten and loosen dried mucus. The same goes for vapor from hot tea, with or without lemon or honey. Taking a hot shower can soften mucus, too—and if you dare, you can get rid of it by gently blowing your nose one nostril at a time while you’re in there.

    Supplements are dubious at best. The data from studies about taking vitamin C are inconclusive, as they are for zinc. Solid studies of echinacea show no benefit. If there’s any positive effect at all from any of these compounds, it is very small, Schaffner concludes. Over-the-counter remedies may or may not help, but that’s a whole ‘nother story. They can relieve symptoms but they do not kill off viruses or bacteria. Cold and fever germs usually run their course, and the immune system eventually gets the upper hand. In the meantime, drink drink drink. And sleep as much as you can, to give your body the rest it needs to fight the good fight.

     

    Below is a few examples of food that you should be eating to feel better:

    So the main thing to keep in mind, is that when your feeling ill is to give your body time to rest and recover. When it comes to food intake, keep is wholesome and try not to go over board. Personally I’ll rather make sure my body gets the calories it needs then stave my fever out, since it’ll lead to a faster recovery. so what do you guys think? when your feeling ill what do you do? Leave your interesting comments below and lets have a discussion.

  • Is lack of sleep making you sick and making you fat?

    Is lack of sleep making you sick and making you fat?

    Sleep is one of those thing that the more you chance it, the less likely you are to achieve it!! Which can be very stressful and many effects of a lack of sleep, such as feeling grumpy and not working at your best, are well known. But did you know that sleep deprivation can also have profound consequences on your physical health? One in three of us suffers from poor sleep, with stress, computers and taking work home often blamed.
    However, the cost of all those sleepless nights is more than just bad moods and a lack of focus.
    Regular poor sleep puts you at risk of serious medical conditions, including;

    • Obesity
    • Heart disease
    • Diabetes
    • Mental health issues
    • High blood pressure
    • Sex drive and fertility issues
    • Statistically speaking it shortens your life expectancy
      So it’s very clear that a solid night’s sleep is essential for a long and healthy life.

    So how much sleep do we need to keep healthy?

    Studies so that most of us need around eight hours of good-quality sleep a night to function properly – but some need more and some less. Personally i find i need a bit more with around 9-10 hr making me feel at my best. What matters is that you find out how much sleep you need and then try to achieve it. Again just like all you guys, I can understand that in the real world it might not always be possible, but do try your best!  As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep. A variety of factors can cause poor sleep, including health conditions such as sleep apnoea. But in most cases, it’s due to bad sleeping habits.

    So what happens if I don’t sleep?

    The most common signs of lack of sleep is fatigue, short temper (#triggered) and lack of focus that often follow a poor night’s sleep. Now remember guys the occasional night without sleep makes you feel tired and irritable the next day, but it won’t harm your health.
    However after several sleepless nights, the mental effects become more serious. Your brain will fog, making it difficult to concentrate, make decisions lead to confusion. You’ll start to feel down, which can lead to symptoms similar to that of clinical depression and may fall asleep during the day. Your risk of injury and accidents at home, work and on the road also increases.

    Driving while dealing with lack of sleep can be worse than drink driving!

    Okay guys, driving when tired is a very serious thing, studies have shown that it can be worse than drink driving, lack of sleep impairs cognitive ability. So please, if u don’t feel well enough to drive, take a cab or public transport!

    Here are seven ways in which a good night’s sleep can boost your health:

    1. Sleep boosts immunity
      If you seem to catch every cold and flu that’s going around, your bedtime could be to blame. Prolonged lack of sleep can disrupt your immune system, so you’re less able to fend off bugs. So sleep is the time the body needs to undergo a lot of its immunes functions, similar to when you pc runs diagnostic in safe mode!
    2. Sleep can slim you
      Sleeping less may mean you put on weight! Studies have shown that people who sleep less than seven hours a day tend to gain more weight and have a higher risk of becoming obese than those who get seven hours of slumber.
      It’s believed to be because sleep-deprived people have reduced levels of leptin (the chemical that makes you feel full) and increased levels of ghrelin (the hunger-stimulating hormone). These hormones are involved in the body signalling its full and when it’s hungry!
    3. Sleep boosts mental wellbeing
      Given that a single sleepless night can make you irritable and moody the following day, it’s not surprising that chronic sleep debt may lead to long-term mood disorders like depression and anxiety. When people with anxiety or depression were surveyed to calculate their sleeping habits, it turned out that most of them slept for less than six hours a night. So sleep is the time the brain needs to rest and undergo mental processing!
    4. Sleep prevents diabetes
      Studies have suggested that people who usually sleep less than five hours a night have an increased risk of having or developing diabetes.
      It seems that missing out on deep sleep may lead to type 2 diabetes by changing the way the body processes glucose – the high-energy carbohydrate that cells use for fuel. This combined with the disruption of leptin and ghrelin levels can cause overeating, causing weight gain.
    5. Sleep increases sex drive
      Men and women who don’t get enough quality sleep have lower libidos and less of an interest in sex, research shows.
      Men who suffer from sleep apnoea – a disorder in which breathing difficulties lead to interrupted sleep – also tend to have lower testosterone levels, which can lower libido. So to help your love life, by getting some nice sleep!
    6. Sleep wards off heart disease
      Long-standing sleep deprivation seems to be associated with increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart.
    7. Sleep increases fertility
      Difficulty conceiving a baby has been claimed as one of the effects of sleep deprivation, in both men and women. Apparently, regular sleep disruptions can cause trouble conceiving by reducing the secretion of reproductive hormones.

    So we know it’s important but how do you catch up on lost sleep?

    If you don’t get enough sleep, there’s only one way to compensate – that’s right, by getting more sleep. It won’t happen with a single early night. If you’ve had months of restricted sleep, you’ll have built up a significant sleep debt, so expect recovery to take several weeks. Starting on a weekend, try to add on an extra hour or two of sleep a night. The way to do this is to go to bed when you’re tired, and allow your body to wake you in the morning (no alarm clocks allowed!). Expect to sleep for upwards of 10 hours a night at first. After a while, the amount of time you sleep will gradually decrease to a normal level.

    Late night thinker?

    Like a lot of people i think A LOT! Especially when it comes time to sleep, so what i found can can really help is keeping a notebook near my bed, so i can write down anything that’s on my mind and save it for tomorrow, when i can tackle it fully refreshed!   

    Energy Drinks and caffeine

    Don’t rely on caffeine or energy drinks as a short-term pick-me-up. They may boost your energy and concentration temporarily, but can disrupt your sleep patterns even further in the long term.

    So hopefully this will help you get a nice night’s sleep and help you guys live a healthier life. So what do you guys think? How much sleep do you need? What helps you sleep? Post your interesting comments below and let’s have a discussion!   

  • Nintendo Switch Game Release Update and Download Sizes!

    Hey guys,

    With the switch release around the corner let’s take a second look what updates have been made to the game release titles on launch. As we know a console’s launch lineup can be important in helping it get off to a good start. With the Wii U making a complete mess up of its launch, Nintendo is surely hoping the Switch gets off to a strong start in March.

    While the Switch’s full launch lineup has yet to be 100% confirmed, we now know at least a few of the titles that will debut alongside the system on March 3. As confirmed during the Switch news event on January 12, The Legend of Zelda: Breath of the Wild and Nintendo’s new party game 1-2-Switch will be launch titles, as will Ubisoft’s Just Dance 2017. Super Bomberman R and Skylanders: Imaginators are also launch titles, according to Nintendo on Twitter. These appear to be the only confirmed launch titles at this stage. The Binding of Isaac: Afterbirth+ has been delayed and won’t be a release date!

    We will round up all the Switch launch titles and those coming later in this post, adding more to the list below as they become confirmed.

    By comparison, the Wii U, released in 2012, had 23 launch titles.

    Nintendo Switch Games:

    Launch (March 3):

    • 1-2-Switch
    • Fast RMX
    • Just Dance 2017
    • Human Resource Machine
    • I Am Setsuna
    • The Legend of Zelda: Breath of the Wild
    • Little Inferno
    • Shovel Knight
    • Skylanders: Imaginators
    • Super Bomberman R
    • World of Goo

    March/Spring:

    • Arms (Spring 2017)
    • Has-Been Heroes (March 2017)
    • Mario Kart 8 Deluxe (April 28)
    • Puyo Puyo Tetris (Spring 2017)
    • Snipperclips, Cut It Out Together (March 2017)

    Summer:

    • Rime
    • Splatoon 2
    • Beyond/TBD:
    • Disgaea 5 Complete (TBD)
    • Dragon Ball Xenoverse 2 (2017)
    • FIFA (2017)
    • Fire Emblem Warriors (TBD)
    • Minecraft (2017)
    • Minecraft: Story Mode (TBD)
    • Rayman Legends (TBD)
    • NBA 2K (2017)
    • New Shin Megami Tensei (TBD)
    • Skyrim (Fall 2017)
    • Sonic Mania (2017)
    • Steep (2017)
    • Super Mario Odyssey (Holiday 2017)
    • Syberia 3 (TBD)
    • The Binding of Isaac: Afterbirth+ (TBD)
    • Ultra Street Fighter II (2017)
    • Xenoblade Chronicles 2 (2017)

    Game Download/Install Sizes

    Now we know what titles are going to be release at launch, the next question is will you have enough space to play these games or will you need to buy a micro SD. depending on if you’ll be using the download service from the nintendo store or buying the hard copy.

    For example Dragon Quest Heroes 1 & 2 is a 32 GB download, which is exactly the amount of onboard memory that comes with Nintendo’s new console. Set aside 6.1 GB for the Switch’s operating system and other software and there’s no way to fit this on the console itself. Dragon Quest Heroes 1 & 2 launches with the Switch on March 3 in Japan; it hasn’t yet been dated for the west.

    Of course, this isn’t much of a surprise and there’s always the option of buying the retail version of some of the beefier games. We already knew The Legend of Zelda: Breath of the Wild takes up 13.4 GB of storage space. Still, it’s looking very much like extra memory is a hidden cost, one that will take some real file management discipline to avoid.

    Here are the other Switch games’ file sizes according to their official Nintendo pages.

    • The Legend of Zelda: Breath of the Wild – 13.4 GB
    • Mario Kart 8 Deluxe – 7 GB
    • Snipperclips: Cut it Out, Together! – 1.60 GB
    • Disgaea 5 – 5.92 GB
    • Puyo Puyo Tetris – 1.09 GB
    • I Am Setsuna – 1.40 GB
    • Dragon Quest Heroes I·II – 32 GB
      Nobunaga’s Ambition – 5 GB

    SO what do you guys think? Will you be buying a Switch day 1 or will be waiting like me until the console gets cheaper, with more titles to play, improvements made and bugs fixed? leave your interesting comments below and lets have a discussion.

  • Beginners Guide to Meal Preperation

    Fail to prepare, prepare to fail!

    To ensure that you stay on track with your nutrition plan make sure that you always have plenty of healthy options on hand. Food preparation is not just for the athletes and fitness models, but it’s something that we should also get in the habit of since it help us manage our food intake, making sure that we don’t go overboard.

    Knowing exactly what extra ingredients are in that take away dish or how much fat/sugar there is, can go a long way toward helping keep your calories in check and your macros in line with your goals.

    In fact, scientific research from Johns Hopkins University found that subjects who cooked their own dinner six to seven times a week consumed fewer calories, fat, and sugar on an average day compared with those who only cooked dinner once a week or less.

    Having your food ready to eat when hunger hits will also keep you from going on a binge on snacks, takeaway or prepackaged convenience food. As both a scientist and an fitness specialist, I not only encourage my clients to organise their meal prep in advance—I also practice what I preach.

    Here are my top tips for keeping your menus on track and your body adequately fuelled.

    Tip 1: Organise your meals

    Plan on eating about every two to three hours, with or three main meals (breakfast, lunch, and dinner) and snacks in between. Organise each meal around a quality protein (chicken, fish, or beef), a complex carbohydrates (sweet potatoes, brown rice, or fresh steamed vegetables), and some healthy fats (avocado, olive oil, nuts, etc.).

    Tip 2: Go shopping prepared

    Making sure you have a shopping list in hand with all your necessities. Now a day you can use you mobile phone to make notes or even get an app like AnyList, which allows you to easily share your must- gets with your spouse or roommates so everyone knows what you need. Some basic to keep on hand: canned foods like tuna and beans, frozen veggies to use in a pinch, and brown-rice pasta.

    Tips 3: Experiment and get creative

    Experiment with low- salt, low-sugar seasonings (remember some mixed seasoning have a tonne of sugar so check the label), such as turmeric, sesame seeds, or spice blends. Try mixing different veggies together (onions and mushrooms, tomatoes and bell peppers) to add colour and variety. Use flavoured vinegar and hot sauces, but be careful of added sugars, and look for hidden sources such as high- fructose corn syrup and artificial additives.

    Tip 4: Measure out your portion for each meal

    Remember to weigh and measure your food to keep your serving sizes on point and to ensure your macro-nutrients meet your needs. Try aiming for three to five ounces of protein, 1⁄2 to 1 cup of complex carbohydrates, and 1⁄2 to 1 tbsp of healthy fats, like olive oil or coconut oil, per meal. Pack up fare in easy-to- transport containers and use food-cooler bags to keep your stash safe.

    Tip 5: Get yourself a good container

    Having a good container can make your life and eating so much better. Depending on what you have available you might need to get yourself a thomoflank, which will help keep your food nice a warm when it comes time to eat, or if you’re putting your food in the fridge (maybe at work) than make sure it has a good seal, so it won’t leak in transit. Don’t forget you might need to take a fork and spoon with you.

    Tip 6: Stay Prepared

    Remember that things might not go according to plan so keep some emergency healthy snacks on hand. These can include a shaker cup with some quality whey/casein protein powder in a plastic baggie (just add water or low-fat milk or almond milk when you’re ready to sip), some mixed nuts and fruit, or a few quality high-protein energy bars (remember to check the label since lots of protein bars are full of sugar and fat).

    Tip 7: Keep a Drink bottle With you

    Buying water from the shop cost more then buy fuel for your car!!! That’s right, we as a people spend a lot of money on buying bottled water when we can get it for free from a drink tap, so why not bring your won drink bottle that you can fill up at the work place kitchen. It’ll save you money, help you control your appetite and keep you hydrated!

    So what do you guys think? What tips would you give someone when it comes to food prep? Leave your interesting comments below and let’s have a discussion.

  • 10 Tips For Buying Nutritious Food On A Budget

    Like a lot of people money can be an issue when it comes to eating better, but not to worry here are 10 easy shopping tips to help you keep eating healthy food and won’t break the bank!


    1. Use Digital And Paper Coupons

    Using a shoppers’ club card doesn’t mean you automatically get all the discounts. Download your store’s apps, then attach digital coupons to your club card. Grab the food flyer on your way into the store and find the paper coupons you want. Combine paper coupons, digital coupons, and your shoppers’ club card for great deals. And by using shopping cards and digital coupons, the store can track what you buy and give you more coupons for the things you like to buy.

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    2. Buy In Bulk And Wholesale

    Big-box stores like Costco Wholesale, Sam’s Club, and BJ’s Wholesale Club stock high-quality bulk foods, including all-natural and organic products. You pay more up front (plus any membership fees) for large quantities of food. But the price per unit is usually much lower than at a regular grocery store.

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    3. Shop Seasonally And Locally

    Shop at your local farmer’s market, and you can often snag very fresh food at seriously discounted prices—plus you’ll be supporting the local economy. Be prepared to pay cash. You can also join a local Community Supported Agriculture (CSA) program. For a flat fee, CSA farmers will give you a box filled with whatever fruits and veggies they picked that week. Go to localharvest.org to search for farmers markets and CSAs in your area.

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    4. Be A Flexible Shopper

    Sometimes, you need to be flexible to be frugal. It might take shopping at multiple stores to maximise your savings. Check the paper and the internet for the best local food buys. That ritzy store up the street might have a special that knocks the socks off the big-box store across town. And you may find not only great prices but also new foods to put on the table. Just be sure to factor the amount of gas and time involved into your cost calculations.

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    5. Plan Your Shopping With Your Freezer In Mind

    With enough freezer space, you can save money by buying in bulk and in season. Affix labels so you know when you packed each item. Then, plan a meal using one or more of your frozen foods each week. That way, you won’t end up with those mysterious, freezer-burn-covered shapes in the bottom of the freezer drawer.

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    6. Plan Ahead To Avoid Waste

    Healthy foods are often fresh foods (think fruits, veggies, meats, dairy) that don’t last long. Before you buy them, make sure you know when you’ll use them. If you have lots of leftovers, put a date (and maybe the name of the dish) on the container. And if something is about to go bad, cook it into something good before it does. Example: Got lots of extra bananas? Make banana bread before they all turn black.

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    7. Compare Apples To Apples

    When comparing prices, make sure you’re comparing the same units. If you find a bag of pre-cut broccoli at $5 per bag and heads of broccoli at $1.59 per pound, do the math. If the bag has four pounds of broccoli in it, that may be the better deal (it helps to be able to look inside the bag to see what you’re paying for). Some stores provide price tags on the shelves that show cost per unit, which makes comparison shopping a lot easier.

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    8. Mix It Up!

    Mix cheaper foods in with the more expensive stuff. Cabbage is super cheap (and delicious). Combine it with costlier asparagus to give yourself a full plate of veggies without the high cost. Instead of serving each person an entire chicken breast, mix less chicken with more vegetables and grains to make a well-balanced and less-expensive meal.

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    9. Do A Shopping Post-Mort em With Your Receipts

    What do you spend your grocery money on? If it’s for reasonably nutritious things that you like to eat, then consider it money well spent. But if you buy things because you think you should be eating them—but never finish what’s on your plate—find better foods to spend your money on.

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    10. Account For Your Protein Supplements

    When budgeting, remember that every dollar you spend on supplements is a dollar less you have to spend on protein from whole food. Make sure your shopping and food budgeting reflects the fact that, for all intents and purposes, supplements are food too!

    So what do you guys think? what tactics do you use to keep food shopping on budget? Leave you interesting comments below and lets have a discussion! 🙂

  • Top 5 Things for Single Nerds to do on Valentines

    Hey Guys and Girls 🙂

    It’s that time of year again, with the prices of roses and chocolates going through the roof and couples getting ready to go through their mating ritual! So as a single nerd, what can you be doing on this day of “love”. Here a list of things to make this day enjoyable!

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    1. Watch a Comedy

     

    Laughter is food for the soul as the saying goes, and there is merit to this. Studies have shown that Laughter boosts your mood, reduces stress, and makes you feel better.

    So why not on Valentine’s day, have your own funny movie/tv/anime marathon, enjoy some stand-up comedy and “lol” yourself to your hearts content. So get comfy, put on some air popped popcorn, and a little of dark chocolate and enjoy.

    Need some ideas of what to watch, here a list of some funny stuff you can watch.

    Movies:

    • White Chicks
    • 21 Jump Street
    • Rush Hour
    • Guardians of the Galaxy
    • Anchorman: The Legend of Ron Burgundy
    • Idiocracy
    • Zoolander (2001)

    TV:

    • The Big Bang Theory
    • Friends
    • Scrubs
    • The Fresh Prince of Bel-Air
    • South Park
    • BoJack Horseman
    • Family Guy
    • Simpson

    Anime:

    • One Punch Man
    • Gintama
    • Tengen Toppa Gurren Lagann
    • Ansatsu Kyoushitsu
    • One Piece
    • No Game No Life
    • Boku no Hero Academia

    Stand Up:

    • Chris Rock – Bring the Pain
    • Kevin Hart: Let Me Explain
    • Eddie Murphy: Delirious
    • Dave Chappelle, Killin’ Them Softly
    • Russell Peters: Notorious

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    1. Have a Singles Lan Party!

    Why not have some of your single friends and have a get together! Why not get them to bring over the PC rig and have a lan party, or if not than why not play some split screen co op games and enjoy some healthy snacks.

    Here is a list of some games you guys can enjoy:

    Local PC Co op games

    RTS:

    • Rise of Nations
    • Rise of Legends
    • Warhammer 40,000: Dawn of War + expansions
    • Sins of a Solar Empire
    • Age of Mythology
    • Company of Heroes

    RPG (and RPG-lite):

    • Neverwinter Nights 1
    • Freedom Force
    • Titan Quest + expansion
    • Diablo Battle Chest

    FPS:

    • Unreal Tournament series (UT2004 probably has the best multiplayer mode in Onslaught)
    • Quake 3: Arena
    • Battlefield 1
    • Enemy Territory: Quake Wars
    • Team Fortress 2
    • Counter-Strike: Source
    • Overwatch
    • Left 4 Dead

    Console Split Screen Games

    • Rocket League
    • Resident Evil 5
    • Portal 2
    • The Gears of War Franchise
    • Halo
    • Borderlands 2
    • Super Mario 3D World
    • Mario Kart 8
    • Army of Two
    • Gears of War

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    3 Home alone? Never!

    So if you can’t get access to friends or family, and you might be home alone. So what to do? Remember when you’re online you’re never alone! So why not play a online co op game, or even a competitive game online! Or if you want why not join an online forum and chat about nerdy stuff you like.  

    Online games you can play

    • Minecraft
    • Tom Clancy’s Splinter Cell: Chaos Theory
    • Artemis: Spaceship Bridge Simulator
    • Saints Row IV
    • Far Cry 4
    • Diablo III
    • Killing Floor 2
    • Divinity: Original Sin
    • Dawn of War 2
    • Borderlands
    • Titanfall 2
    • Overwatch
    • Battlefield 1

    Top Forums to chat on

    • Animenetworks
    • IGN
    • Gamespot
    • Gamefaqs

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    1. Go to the gym, and TRAIN!

    Why not make today and for self improvement and hit the gym! Training can really be beneficial not just for the body but your mind and mood.

    Here a great workout you can do to challenge yourself.

    Click here for our Free Two Video Daily Workout 

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    1. Treat Yourself

    Why not treat yourself to something nice, you can enjoy a cheeky naughty meal, but try not to go over broad. Or even check out some of the sales that are on, maybe get yourself some nice new clothing, even a new game (steam sales)  or something for your PC like a new gaming mouse or headset. Treat yourself because you are awesome

    So What do you guys and girls  think? How will you be spending your valentines days? Leave your interesting comments below and lets have a discussion.

  • 10 OF THE COOLEST GADGETS AT CES 2017

    With CES 2017 wrapping up in Las Vegas, the event was full of a mix of a lot of interesting gadgets that will be making there way to us in the near future. Here a 10 top that i found interesting and that you should keep an eye out for, so in no real order let’s begin.

    Plume Pollution Tracker

    Now with our cities become more power hunger and our reliance on focal fuel, pollution can be a really problem to our health and overall wellness. The Plume is a wearable device that tracks pollution around you –similar to a Fitbit but for air quality if you will. It tracks particulate matter (part per million 2.5), nitrogen dioxide, ozone, volatile organic compounds (VOCs), temperature and humidity. So in theory you could attach it to you bag, had anaylsis your journey pollution level, which in turn can lead you to make informed decision on the route you may choose.

    The Milo Breathalyzer

    Now i’m not much of a drinker, so personally i won’t have much need for this, but anything that has the potential to save lives and improve a person’s health without them having to give up a something that they are passionate by helping the user make informed decision, knowledge is something i can get excited for. Milo Sensors is a company built around wearable sensors that detects various chemicals in your body based on perspiration from your skin with this wristband.

    Motiv’s fitness tracker ring

    With fitness tracker becoming all the crazy in recent years and now with Motiv’s fitness tracker it’s all been squeezed into a small titanium-encased  ring. It tracks sleep and fitness, including steps, calories and distance. It also manages to pack in an optical heart rate sensor, boasting a battery life of three to five days on one charge.

    Osterhout AR/VR glasses

    AR and VR is still in its early stages with Microsoft, Hive and Oculus being the front-runners. Osterhout Design Group (ODG) unveiled its first consumer combo AR/VR glasses, using Qualcomm’s Snapdragon 835 chip. The R-8 and R-9, two models of augmented/virtual reality smart glasses aimed at a wider range of consumers and light business users. Price wise it look like it’s not gonna be cheap around $1,799 and released Q2 this year.

    Razer’s Project Valerie

    Razor showed of something that i think looks cool, a laptop with not one but 3 screen! Razer’s Project Valerie concept adds two fold-able displays that expand out from the primary screen in the centre. Each display is 17 inches diagonally and supports 4K resolution, and Razer says they can be used independently or together as one giant display. But all that comes with a hefty weight, around 12 pounds.

    TPCAST ‘s 60Ghz Wireless Transmitter


    So this is what i have been waiting for, when it comes to VR, the ability to walk around with no cable, allowing for a truly immersive experience. The TPCast-designed add-on that makes your HTC Vive VR experience completely wireless. The company also launched a bunch of new software, most notably the world’s first VR subscription service, which it claims will be “Netflix for virtual reality.” HTC has confirmed that the TPCAST wireless VR solution for the Vive VR headset will be available worldwide in Q2 this year at $249. As predicted in our recent VR retrospective, there were a lot of companies showing solutions that promise to cut the cord on desktop headsets via wireless video streaming. The solution that HTC themselves have been promoting exclusively up to now however is the TPCAST ‘Wireless HD’ powered 60Ghz solution, developed inside company’s own ViveX incubator program.

    Cerevo shoe VR sensor

    How to move your feet in VR has been the prevailing question over the past year, and with the Cerevo VR shoes, that question may be answered. Interestingly, Cerevo isn’t initially targeting high-end headset owners with Oculus Rifts, HTC Vives, or PlayStation VRs, but instead Google DayDream owners. Considering the steep price starting at $1000, we’re not to sure how it’ll take to become more affordable for the general public.

    LG W-Series TV

    LG hopes to make large-screened TVs blend into the living room as naturally as wallpaper. The company’s new 77-inch TV is incredibly thin and light for its size, weighing just over 27 pounds, Similarly-sized smart TVs from Samsung and Sony weigh around 80 and 73 pounds respectively. That’s because LG’s new TV is designed differently; the screen itself is separated from the guts of the system, which are contained in a Dolby Atmos sound bar that also includes I/O ports for connectivity.

    Giant USB Flash Drive

    For sheer guts at CES 2017, you’ve got to admire Kingston, who, amidst the slew of snazzy new TVs, high-spec laptops, and shiny smartphones, announced a USB stick at CES. Except it’s not just any ol’ USB stick. It’s a big USB stick. A USB stick that, metaphorically speaking, is piled higher than Cartman’s plate would be at a Vegas buffet. Yes, we’re talking about Kingston’s new DataTraveler Ultimate GT, a monster 2TB USB flash drive that’s now the world’s largest device of its kind.

    Lego Boost

    Okay first of i’m a massive Lego fan, all the way back from my childhood. And now Lego new Boost set lets you build five different motorized creations and program their actions with the accompanying tablet app. It’s similar to Lego Mindstorms but much simpler — created with younger builders in mind. Naturally, too, you can augment your creations with any other Legos you have tucked away in the closet. While this kit seems great for kids, I’d be lying if I said I wasn’t interested in checking it out myself.

    HoloLamp

    How about a game of Dejarik? Star Wars fans everywhere can finally play the board game first seen in Star Wars: A New Hope with this new AR machine. No special glasses or smartphone is needed, and the lamp can even be controlled with a PlayStation 4 controller. The device will ship early this year with an animated chess game attached. this has great potential and i’ll be keeping an eye out for it. 

    So what do you guys think? has CES 2017 got you pumped for new upcoming gadgets? Leave your interesting comments below and lets have a discussion.

  • Nintendo Switch Details Released

    Now that Nintendo’s event is over, we finally got more information about their flagship console. The Switch will release globally on March 3, 2017 alongside the likes of The Legend of Zelda: Breath of the Wild and 1 2 Switch, Nintendo is sprinting out of the gates with a surprising price point and some strong exclusive titles for £280/$299. The European price will be set by retailers, with pre-orders yet to open.

    The number of games announced throughout Nintendo’s recent presser was pretty overwhelming, so we’ve listed all we have so far below:

    • 1 2 Switch
    • Arms
    • Splatoon 2
    • Super Mario Odyssey
    • Xenoblade Chronicles 2
    • Fire Emblem Warriors
    • Shin Megami Tensei Switch
    • Project Octopath Traveler
    • No More Heroes 3
    • Mario Kart 8 Deluxe
    • Elder Scrolls 5: Skyrim
    • FIFA 18
    • The Legend of Zelda Breath of the Wild
    • Super Bomberman R
    • NBA 2K18
    • Ultra Street Fighter 2
    • Minecraft
    • Just Dance 2017
    • Disgaea 5
    • I Am Setsuna
    • Rayman Legends
    • STEEP
    • Redout
    • Binding of Isaac: Rebirth
    • Sonic Mania

    The Spec’s

    As we know the Nintendo Switch is powered by Nvidia’s Tegra processor with a GPU akin to architecture found in some of the company’s top-notch graphics cards.
    When in “Nintendo Switch Dock” that is used to connect to your TV. Once removed from the dock, it will automatically transition to portable mode. When away from the dock the Switch will use only 40% of its potential GPU power.
    The GPU will run at 768MHz when plugged in and 307.2MHz when used on the go. This could change before release, but it’s unfortunate to see such a drop in performance when using what is arguably the console’s biggest selling point.

    Other details announced:

    • Console comes with 32GB of storage – expandable with a MicroSD card slot
    • Plans to end regional locking – meaning games could be played on all consoles – no matter where in the world they were bought
    • Multiplayer online gaming – initially free but later paid-for
    • A smartphone app for social aspects of games including chat function

    The reveal trailer also gave us a glimpse at the new and improved gamepad, which will be rechargeable through the console itself and capable of accepting cartridges: Switch’s primary form of physical media when it comes to games. The battery life can range from 3 to 6 1/2 hours depending on the game you’re playing. For example, Breath of the Wild will keep you going for 3 hours after a full charge.

    A Pro Controller, in the style of a traditional console controller, costs $69.99 (£57.50), additional Joy-Con controllers are $79.99 and a spare dock to use the Switch with another TV or monitor is $89.99.
    As previously rumoured, the gamepad’s screen will render at a native 720p, and can be used to project any and all games to your TV of choice.

    Top Nintendo Switch games to watch out for

    Super Mario Odyssey

    Release Date: Winter 2017

    Odyssey is a fully-fledged 3D Mario experience, echoing the open world design found in Nintendo Gamecube’s Super Mario Sunshine. The reveal trailer showcased a mixture of realistic and fantastical environments alongside a slew of innovative new gameplay mechanics. Mario can now hurl his signature red hat at enemies while also using it as a handy platform for reaching precarious new areas.

    Splatoon 2

    Release Date: Summer 2017

    None of us were expecting a direct sequel to Splatoon so soon after the first, especially one that oozes such a charming sense of lovable style. The inklings are back with new weapons, maps and fabulous outfits to duke it out with. The objective remains the same: cover the map in as much gooey paint as possible before time run outs. Alongside new game modes, Splatoon 2 will also support local multiplayer for the very first time using the Switch’s Joycon controllers.

    1 2 Switch

    Release Date: March 3, 2017

    1 2 Switch is essentially a collection of traditional and motion controlled minigames that can be played by using the Nintendo Switch’s Joycon controllers. These games are designed to showcase the system’s capabilities while also encouraging you and your friends to get off the sofa and have some fun. Experiences range from a western shoot-out to a fast paced game of table tennis. There is plenty here that should entertain family and friends at launch who are trying out Switch for the very first time.

    Xenoblade Chronicles 2

    Monolith Soft arguably stole the show with this surprise announcement, blowing us away with a trailer featuring some truly gorgeous environments and a goosebump-inducing orchestral score. Acting as a direct sequel to the Nintendo 3DS original, Xenoblade 2 will likely provide us with a vast open world to explore filled with monsters, quests and characters to encounter. The last game in the franchise, Xenoblade Chronicles X, was a masterful swansong for Wii U, and this could usher in a new age for JRPGs on the Switch.

    The Legend of Zelda: Breath of the Wild

    Release Date: March 3, 2017

    After months of rampant rumours and speculation, The Legend of Zelda: Breath of the Wild is finally confirmed as a launch title for Nintendo Switch. The happy news was broken with an achingly beautiful new trailer that shows Princess Zelda and a range of other characters speaking for the very first time. Breath of the Wild marks the first time in history where Hyrule will be dotted with voiced NPCs, interacting with Link as he explores the world in search of mythical treasures and dungeons.

    The games listed above are just some of titles coming to Nintendo Switch in 2017. We’ll be putting a together an upcoming games round-up in the near future, so keep an eye out for that.

    So what do you guys think? Are you excited for the switch or do you feel like its massively under powered and overpriced? Leave your interesting comments below and lets have a discussion.