FitnessHub 24

7 habits that may weaken your eyesight

Author: Ola Thomas | Category: Diet & Nutrition, Health

We will tell you which daily rituals end with an appointment with an optometrist and the purchase of eye lenses.

What kind of vision to be born with is, alas, not for us to decide. The “pluses” and “minuses” are drawn by the genetic lottery. So someone is lucky with one hundred percent vision, someone has been inseparable from glasses since childhood, and someone is observing constant jumps – depending on the level of stress and concern for their health.

However, vitamins and regular visits to the ophthalmologist are also not a guarantee of stable and long-term one hundred percent indicators. Too many factors come into play, and the main one is the aging of the body. In addition, if you analyze the situation in general, you can see that very often we ourselves bring our vision to the point of no return – with bad habits and daily actions, which, it seems to us, do not entail negative consequences. In our material, we have collected those of them that we meet most often and cause significant harm to eye health.

1. You forget to wear sunglasses

Excessive exposure to UV rays can damage the retina and trigger the development of cataracts and the appearance of tumors. Of course, you should not be scared: such cases are more likely due to the predisposition of the vision of each specific person, but this fact must be borne in mind when going under the scorching rays of the sun. It is also important to remember the correct choice of lenses during the hot season. Try to opt for UV-marked models, which will create an additional protective barrier between your retina and the UV rays.

2. You smoke

In ophthalmology, the link between smoking and an increased risk of cataracts and loss of vision has long been proven. Smoking can also cause age-related macular degeneration, which is associated with damage to a small area on the retina that is responsible for central and acute vision. When this small area stops functioning, you begin to see worse. And smoking almost doubles the risk of developing the disease.

3. You go to the pool or shower with lenses

If you do not remove your lenses before entering the water – ocean, sea, swimming pool, or just a shower – then you need to be sure how well your optical products are for swimming. For example, if your lenses are highly hydrophilic, then remember that they are capable of letting in and retaining water. And if we take into account the number of substances and bacteria that are harmful to the eyes, which is present, for example, in the same basin or river, then there is a serious cause for concern. Our advice: if you cannot imagine your life without water procedures, do not be too lazy to acquire quality lenses.

4. You rub your eyes often

When you rub your eyes with your hands and don’t think about how long ago you washed them with a cleanser, the chances of bringing dirt and bacteria into them increase dramatically. And if you notice that the action has become almost a habit, then get ready that pink eye syndrome will become your constant companion. When you rub your eye, you damage the cornea, which in turn can lead to keratoconus, a condition in which the cornea becomes thinner and therefore bulges outward. In this case, the fragile vessels around the eye begin to collapse. It is easy to imagine how this affects eye health and vision in general.

5. You stay on the computer

If you sit at the computer for a long time and hardly take your eyes off the screen, then by the end of the day you may feel unpleasant symptoms of dry eye ( read also: “How to keep your eyesight if you work at the computer all the time” ). This happens especially often when you are trying to read small text with bright blue backlighting. Under such conditions, the frequency of blinking decreases, due to which the mucous membrane of the eye begins to slowly but surely dry out. Due to insufficient moisture, the eyes get tired faster, vision becomes blurry, and the eye lens begins to deform. Studies have shown that sitting at the screen of the device for a long time without respite leads to a deterioration in the condition of the retina and an increase in the risk of developing myopia.

Ophthalmologists recommend adhering to the “20-20-20” rule to effectively relieve eye strain. After every 20 minutes spent at the computer, look away 20 steps and hold them for 20 seconds. This “warm-up” will help relieve the accumulated stress from the eyes.

6. You are eating an unbalanced diet.

There is no need to talk about healthy eating in urban settings, but you should still try to put your diet in order. Moreover, it may even work out. Vitamins in tablets and complex nutritional supplements are unlikely to replace fresh vegetables from the garden and fruits plucked from the tree, but if you consult a competent nutritionist and nutritionist, you can find the optimal replacement for them. Moreover, without sufficient consumption of certain nutrients, your vision will begin to fall pretty soon. Carrots, blueberries, liver, spinach, fatty fish are all important to consume as often as possible. Lack of these products can lead to early retinal degeneration and cataracts, and in the case of children, to the development of myopia.

7. You don’t think about lighting

In the evening it can be very pleasant to read your favorite book under the dim light of a table lamp, although it is quite possible that sometimes you prefer candles to them. This all sounds very good, but in fact, regular reading in poor light and improper landing can change your vision for the worse in just a few months. Ophthalmologists strongly recommend working, painting, or reading with an upright fit and evenly distributed light. In this regard, lying reading is the most dangerous option, since it directly leads to vision problems (including myopia and astigmatism).

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31 Jan 2021

How to save your eyesight if you work at the computer all the time

Author: Ola Thomas | Category: Health

Do you spend every day in front of your computer monitor? We learned how to preserve our eyesight and forget about glasses.

Today it is a rare job to do without computers and other electronic devices. The number of hours spent in front of the monitor can vary, but it cannot be denied – your eyes are unlikely to like it. How to prevent its deterioration – we tell in our material.

Alcohol is the main enemy

According to statistics, in most cases, the drop in vision is not caused at all by working at a computer, but by poor heredity and bad habits – a bright screen only completes the work begun. If in the case of a “gift” from previous generations we cannot do anything, then giving up alcohol will not amount to any harm. However, first, you need to figure out why alcohol is so harmful, which, it would seem, has nothing to do with our eyes.

In fact, this is not entirely true. Alcohol abuse often leads to diseases of the optic nerves, in particular, to the death of nerve fibers and, as a consequence, a gradual decrease in visual acuity. Moreover, even from a small amount of alcohol in the body, intraocular pressure rises sharply, which contributes to poor functioning of the eyes.

Blueberry

Blueberries are extremely healthy berries. In addition to reducing the risk of aging-related deterioration of the brain and helping you to think quickly and learn well what you learn at any age, it also supports your vision. The fact is that this forest berry, thanks to the beneficial substances it contains, helps to maintain visual acuity, relieves general eye fatigue, and even helps prevent much more serious eye diseases that may lie in wait for you in the future.

Please note that it is the berries that are especially good – now a variety of medicines are widespread, which are supposedly based on blueberries. Probably, there is a small percentage of the natural product in them, but still, it is better to give preference to the most real blueberry fruits (by the way, both fresh berries and frozen ones are equally useful).

Correct monitor position

Very often, poor vision is caused by our ignorance of the correct position of the monitor. Yes, it turns out that this is of colossal importance for the quality of our vision. To protect your eyes as much as possible from negative effects, the monitor should be positioned slightly below eye level. This way, your upper eyelid will be lowered, acting as a visor – the evaporation of fluid from your eyes will be significantly reduced, which will allow them to function normally throughout the day and will reduce the likelihood of dry eye syndrome. Also, remember to pay attention to the brightness of your monitor. The ideal condition for eye protection: 40 or 50% brightness, increasing or decreasing unnatural light does irreparable damage to your eyes.

More greenery

Absolutely any greens (only always fresh) is an excellent assistant to our vision: do not hesitate to choose green onions, parsley, dill, salad, or celery – here you can quite rely on your taste. Also, try to include beets in your daily diet whenever possible. This root vegetable contains zinc, which is essential for maintaining visual acuity, and iron, which contributes to the formation of red blood cells, which is necessary for vision and the body as a whole.

Less light

Alas, light, as much as darkness, does not do much good to our eyes. But if darkness is not always dangerous, but more often it is curative, then light should be feared like fire. In sunny weather, even if you want to enjoy such rare warm rays in our area, try not to part with your sunglasses. But do not skimp on your health – glasses must be of very high quality, plastic must be forgotten once and for all, otherwise, entertainment can turn into a real tragedy.

The trouble is that in the hot sun, the plastic begins to release substances that are absolutely incompatible with our health. In addition, chemicals can get not only in your eyes but also in the respiratory tract, so be selective, approach the issue of choosing glasses with special care.

Protective glasses

Remember, when you swim in a pool with a high chlorine content, you are wearing specialized goggles. The same system works with your computer monitor. Protect your eyes! Today there is a wide variety of special glasses that will protect you not only from bleach or welding fire but also from the most ordinary electric light.

The magic effect of such glasses lies in the fact that they do not increase or decrease the picture, that is, in other words, they have no diopters. They are two specially perforated plates attached to the frame. By the way, the correct location of the same holes not only protects, heals the eyes but also creates the illusion of sharp vision.

Recreation

The rest of your eyes should take place not only late in the evening, after the fog appears in front of your eyes, which is absolutely impossible to cope with, but also during the day until you have time to earn visual strain. Take a break from your computer about once an hour. For this case, doctors have developed a set of special exercises that will not take you much time but will bring significant benefits to your health. For example, you can focus your gaze on a distant point for 30 seconds, then move it to a closer one, and repeat the exercise several times. You can also close your eyes and, without raising your eyelids, draw an imaginary cross with your eyes about ten times.

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30 Jan 2021

HOW TO QUICKLY LOSE WEIGHT IN A WEEK?

Author: Ola Thomas | Category: Diet & Nutrition, Fitness, Health

Everyone wants to look slim and fit. Here’s what to do if you need to get your body in shape within a week using a diet.

Five to seven extra pounds significantly worsen a person’s appearance. For women, their presence is often the reason for the formation of low self-esteem and the development of various complexes.

In the modern world with its frantic pace of life, sometimes it becomes necessary to lose extra pounds in a short period of time. We offer several express methods to lose weight by 5-7 kg in one week.

Attention! Please note that with rapid weight loss, it is unrealistic to get a lasting result. You should be prepared for the fact that very soon the melted kilograms can return, and the figure will lose its harmony.

What do you need to lose weight at home?

Those who want to lose weight need:

eat fractionally, in small portions, and only if there is a feeling of hunger
have dinner no later than 3 hours before bedtime
give up semi-finished products, snacks, fried foods, and sweets, giving preference to healthy homemade food
perform breathing exercises
keep weight under control and count calories
drink 2 liters of water per day
going to the gym to burn a lot of calories.

Effective express diets

With perseverance, anyone can lose up to 5 kg in 7 days without exhausting fasting. It is obvious that physical activity and breathing exercises in a short time will not give an effective effect. The only way to lose weight urgently is to cut down on the number of calories entering the body from food.

Mono diets

Meal plans based on a one-food menu are quite effective. However, not every girl will be able to “sit” for a whole week only on kefir or steamed buckwheat.

If you decide on such a diet for the sake of slimness, you can lose 1 extra kilogram per day. In this case, it is recommended to evenly distribute 1.5 liters of kefir and 400 g of baked potatoes, cottage cheese, fruits, or boiled chicken breast for 4 meals. The most difficult thing will be on the 6th day of the diet, during which it is allowed to consume only kefir and water.

Buckwheat mono-diet gives a good result. It involves the use of buckwheat steamed overnight with boiling water. The resulting “porridge” is eaten in equal portions in 6 receptions.

Low-calorie diets

Low-calorie diets are less rigid than mono options. They are based on restricting calorie intake. As a result, the body is forced to replenish the lack of energy by burning its own fat reserves.

With a low-calorie diet, 6 meals a day are assumed. Serving weight for women should be 200 g, and for men – 300 g. Women are allowed to eat foods with a total caloric content of no more than 1300 kcal per day, and men – no more than 1700 kcal. In this case, you need to drink 1.5-2 liters of water.

Protein diet

A diet with a predominance of protein speeds up the metabolism. A protein diet involves avoiding dinner and drinking plenty of water.

A sample menu for the day should look like this:

for breakfast, eat 50 g of boiled fish or steamed fish and lettuce, washed down with 1 glass of kefir.
for lunch, 1 egg, 90 g of chicken fillet, and rye bread are eaten.
Another option: for breakfast, they drink a glass of chicken broth, eat 50 g of chicken breast and 3 loaves
for lunch, eat 50 g of veal, spinach, rye bread, an apple, and an orange.

Whichever option of express weight loss you choose, be sure to first go through the diagnosis and consult with your doctor to exclude possible contraindications

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22 Jan 2021

PROPER NUTRITION FOR PANCREATITIS

Author: Ola Thomas | Category: Diet & Nutrition, Food Facts

Diet for pancreatitis: what and how to eat right?

When treating pancreatitis, diet and medication are equally important. Adequate nutrition helps keep the pancreas healthy and not relapse into flare-ups.

Nutrition rules for pancreatitis Pancreatitis are dangerous because it quickly becomes chronic.

To prevent attacks from recurring, it is important to follow a fairly strict diet. Its main rules:

Do not overdo it on fat and carbohydrates.
Exclude fried foods, smoked meats, and pickles from the diet. Food must be prepared in a dietary manner.
You need to eat in small portions, but often.
Approximately every 3 hours. Dishes should not be eaten hot or cold.
Food should be moderately warm. Pre-grind food with a blender.
It is important to chew food thoroughly, eat slowly, do not rush.
Drinking food is strongly discouraged.

What can you eat with pancreatitis?

It may seem that with pancreatitis it is impossible to eat tasty and varied food, but this is not so. The following products are allowed for use:

Vegetable salads and purees. Usually, they are made from green beans, zucchini, beets, potatoes, carrots, cauliflower, celery.
Vegetable soups, borsch.
Lean boiled meat (chicken, beef). Boiled fish.
Low-fat dairy products. Pure milk is not recommended; it is better to cook meals on it.
Cheese.
Cereals and porridge made from them, cooked in milk. Chicken egg proteins.
Sweet apples.
Lightly dried bread.
Small pasta.
Dried apple or pear compotes.
Green tea.
Vegetable oils as a dressing or a small amount of butter.

What can not be eaten with pancreatitis?

The diseased organ needs a gentle diet. Re-inflammation can be triggered by eating such foods:

Fatty broths and soups based on them.
Fatty meat and lard.
Smoked, salted, dried meat. Sausages. Smoked or salted fish, boiled oily fish.
Canned meat, fish, or vegetables.
Any fried food. Egg yolks of any bird.
Fast food products. Hamburgers, pies, pizza, pancakes, and similar pastries.
Any sauces, hot spices. Legumes. Mushrooms.
Sour greens, berries, and fruits. Dried fruits (figs, raisins).
Sweets and sweet pastries.
Sweet carbonated drinks.
Strong tea, coffee, cocoa.
Fresh bread or any other hot baked goods.

What does an approximate menu for a day look like for pancreatitis?

For breakfast, patients with pancreatitis usually eat milk porridge, milk noodle soup, or boiled noodles. For drinking, let’s say tea with milk, jelly, dried fruit compote. It is served with biscuits or dried bread.

Lunch is a vegetable puree soup, boiled rice or mashed potatoes with boiled meat or fish, tea or jelly.
For an afternoon snack, they usually eat cottage cheese casserole, drink jelly, or eat jelly.

For dinner, a salad of vegetables, a piece of boiled meat or fish, jelly or dried fruit compote is supposed to be used. Snacking is important during pancreatitis. As a snack, baked apples, cottage cheese, cheese, biscuit biscuits, vegetable puree, vegetable salads are suitable.

A diet for patients with pancreatitis is necessary in order not to provoke a relapse of the disease. It is important to cook and eat food correctly. This will reduce the stress on the stomach and make the pancreas easier to work.

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19 Jan 2021

HOW TO QUICKLY AND SAFELY LOWER BLOOD SUGAR?

Author: Ola Thomas | Category: Fitness, Health

How to quickly and safely lower blood sugar to avoid diabetes and improve the effectiveness of weight loss?
After each meal, the body rises in sugar, which it gets from carbohydrates as it digests food. When sugar enters the bloodstream, the pancreas starts producing insulin, which carries it from the bloodstream to cells for energy.
If the cells have received the required amount of energy, and the person continues to eat, excess sugar is stored as fat. With a constant excess of glucose levels, the pancreas is forced to work day and night to supply the body with insulin in a volume sufficient to remove it from the blood. Over time, she will not withstand the load and will begin to ignore sugar, which is fraught with obesity and diabetes. Normal sugar levels range from 3.8 to 6.0 mmol / L. At a higher value, they speak of hyperglycemia, at a low value, hypoglycemia. The first condition, if untreated, leads to diabetes, the second turns into a hypoglycemic coma. Therefore, the concentration of glucose in the bloodstream should be lowered gradually and carefully. And if this process is permanent, you should consult a doctor.

Attention! Hyperglycemia can be recognized by the following signs: dry mouth, itchy skin, fatigue, excessive appetite, thirst, frequent urination, slow tissue healing. Consider how to lower blood sugar at home using folk remedies and methods to avoid the development of diabetes and normalize body weight.

Replace fast carbs with slow ones

Don’t assume that you can lower your sugar levels by cutting out carbohydrates altogether. First, as already mentioned, it is fraught with a hypoglycemic coma. Second, the body uses glucose as its main source of energy.
It is necessary to pay attention not to their presence in the menu as such, but to their quality. Fast carbohydrates with a high glycemic index are harmful, which instantly enter the bloodstream, leading to a sharp jump in insulin. This is pure sugar and all products containing it, provided that they do not contain useful nutrients: fiber, protein, and fat.

Sugar-lowering foods

Certain foods can lower blood sugar levels. Introduce oysters, which are rich in zinc, which is necessary for insulin production. Eat fresh cucumbers more often, they contain a lot of insulin-like substances. Pamper yourself with blueberries, Jerusalem artichoke, buckwheat, cabbage, beet juice, radish.

Eat Protein and Healthy Fats

Try to get healthy fats and proteins into your body with every meal. They will help by slowing down the release of glucose.

Do intense exercise

Make your cells use up energy faster, and therefore sugar. The only way to do this is by playing sports. The most effective exercise is a high-intensity exercise.

Avoid stress and get enough sleep Finally, get enough sleep and protect yourself from stress. In both cases, the body experiences stress, which is accompanied by the production of cortisol. This hormone signals the body to store fat. As a result, both sugar levels and body fat increase.

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16 Jan 2021

Blacklist: 7 ingredients that harm the skin

Author: Ola Thomas | Category: Health

Without laboratory tests, we figure out which cosmetics it is better to refuse to use.

A huge arsenal of cosmetics helps us to put ourselves in order today. We want to try everything and a little more, but unexpected unwanted reactions (even worse ─ health problems) slow down our mental impulses and more and more often force us to ask the question “what’s in the jar?” Which additives will not harm the body, and which ones can be dangerous? We are dealing with this issue together with the cosmetologist Leila Roz.

Parabens (methyl-, butyl-, ethyl- or propylparaben)
Complex acids are found almost everywhere, especially in cosmetics – creams, serums, hair care products. have antibacterial and antifungal properties. The addition of this substance to products inhibits the growth of bacteria and fungi. It is believed that parabens can accumulate in the body and disrupt the settings of our hormonal system.

Don’t trust the “paraben-free” label. Most likely, there are parabens in this product, but they were called differently because without preservatives, any preparations cannot be stored for a long time (cosmetics with harmless plant preservatives are much more expensive than the mass market). Parabens include substances such as metabutyl, propyl, methyl, butyl, isopropyl, and if some of them are in the product, then parabens are definitely contained in it. To date, there is no alternative to them yet.

Phthalates (phthalates or DEP (diethyl phthalate), DnBP (di-n ‑ butyl phthalate), DiBP (di-isobutyl phthalate)
Phthalic acid esters are used not only in the industry (to give elasticity to plastic products that surround us everywhere), but also in cosmetics ─ for example, in nail and hair varnishes, and in perfumery. By the way, plastic in a car is also phthalates: sitting behind the wheel of a brand new car, you can hear a specific smell. It was he who was nicknamed “the smell of a new car” – this is how phthalate smells. When the car is in the sun, the dashboard heats up and the substance starts to evaporate. In order not to inhale harmful vapors, it is better to drive with an open window for a while.

Excessive amounts of phthalates lead to hormonal disorders, infertility and oncology. It has a bad effect on the reproductive function of both women and men. We cannot always guess that this or that jar of cream, for example, contains this additive, because not every manufacturer indicates its content in the composition of the product (and they do it quite often). Therefore, teenagers and pregnant women need to be especially careful when using make-up, using natural and organic options whenever possible.

Propylene glycol (propylene glycol)
An odorless liquid substance is obtained from refined products. Propylene glycol is widely used in the production of cosmetics ─ thanks to this ingredient, they penetrate into the deeper layers of the skin. Its content in some product in a small amount does not have any harm to health and skin. Although propylene glycol is generally safe, it can cause allergic reactions. Therefore, when choosing cosmetics, allergy sufferers need to pay special attention to the content of propylene glycol.

Triclosan (triclosan)
This synthetic compound is actively used in the cosmetic field. There is a lot of debate about him, trying to figure out whether this element really has a negative effect on the skin and the body as a whole, or whether the statement has no basis. Triclosan is an antimicrobial component: it stops the growth of microbes, bacteria, and fungi in cosmetic products. It is added to toothpaste, deodorants, mouthwash, washing powders, antibacterial soaps, shampoos, shower gels, detergents, and cleaners, as well as children’s toys, medical devices, shoes, and even some types of furniture.

According to the observations of cosmetologists, triclosan does not have a pronounced negative effect on the skin and human health, but insignificant doses it can cause some harm. It all depends on what percentage of triclosan is contained in the product. In Russia, the rate of its content should not exceed 0.3% for each separately taken product ─ in this ratio, it is completely safe. But the frequent use of products, even with a normal triclosan content, can result in unpleasant side effects – dry skin, flaking. Therefore, do not use antibacterial lotions or cleansers unless absolutely necessary.

Benzene (benzene)
Colorless liquid with a specific sweetish odor. It is part of gasoline, is widely used in industry, is a raw material for various plastics, synthetic rubber, dyes, and is also used for the production of drugs. Most often, benzene is found in cheap cosmetics. Refers to very toxic, carcinogenic substances. In large quantities, it causes allergies, poisoning, and can even lead to death.

Fragrance / perfume
Today it is one of the most popular tools for drawing attention to cosmetic products. Fragrances in the form of essential oils are safe to use, but if they are synthetic, you need to understand what they are from. A large amount of fragrances in a cosmetic product often leads to allergic reactions.

At the very end of the 90s, the beauty world got acquainted with the “list of 26” ─ the names of aromatic components that are potential acute allergens. And the increased sensitivity of the skin that grows from year to year leads to the fact that now many brands offer whole lines without aromatic fragrances (as a rule, they are accompanied by the label “for sensitive skin”). Professional cosmetics often either do not have a pronounced odor, or they smell like medicines, because not artificially flavored.

Sodium Lauryl Sulfate (SLS)
Refers to surfactants (surfactants) and is widely used in the production of almost all detergents – shampoos, toothpaste, shower gels, dishwashing liquids. It is thanks to this component that the dirt, instantly dissolving, disappears. It is also introduced into the product so that it lathers well and foams, which means it rinses off faster.

The additive is harmful in that, with a large amount in the composition, it eliminates not only external pollution and fat, but also completely removes the hydrolipid protective film from the skin surface ─ as a result, it becomes highly dehydrated, dries, and irritates. An excess of sodium lauryl sulfate in shampoos leads to hair loss if they are used often (hair follicles are greatly affected due to dry scalp).

Vaseline (petrolatum, petroleum jelly, E905b)
The safest remedy, both herbal and refined. Vegetable petrolatum is more viscous and poorly absorbed, so artificial petroleum jelly is most often added to cosmetic products. It forms a protective barrier – a film on the skin’s surface that is impervious to water, and thus prevents the skin from losing moisture (without having inherently moisturizing properties). Thanks to this, the regeneration of the skin and the healing of microcracks is accelerated, the mechanical protective barrier is strengthened.

Petroleum jelly can be used during the cold season when temperatures drop below zero, especially in windy conditions, but not very often. The film that forms on the skin, clogging the pores, does not allow it to breathe, therefore the frequent use of petroleum jelly is fraught with dermatological complications. Despite the fact that the use of petroleum jelly has no contraindications, in rare cases, it causes allergic reactions.

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10 Jan 2021

7 foods that are harmful to eat every day

Author: Ola Thomas | Category: Diet & Nutrition

Giving up your favorite foods can be tricky, but for the sake of health, some of them will still have to be crossed off the shopping list.

Every year, thousands of top lists of the most unhealthy food products appear on the Internet: it is they who should supposedly be feared and avoided in every possible way in your diet. However, with all this, we often forget about one important, if not decisive, nuance: everything is useful (practically), but in moderation.

And the point is not only that the consumption of a product in large quantities can negatively affect the general state of health: even a monotonous diet, if it changes regularly and rarely, can harm our well-being, disrupt the balance of nutrients and, ultimately, form increased sensitivity of the body to food.

If you eat a varied and balanced diet, you automatically reduce the risk of deficiencies in certain essential nutrients and keep your metabolism in good shape. We will tell you in detail what products you should not get used to and make them a guilty pleasure on a daily basis.

1. Cruciferous vegetables
While antioxidant and nutrient-rich vegetables such as cauliflower and broccoli should be included in the diet, it is scientifically proven that excessive consumption of cruciferous vegetables can cause hypothyroidism – a deficiency in thyroid hormones.

If you can’t imagine your life without cabbage, then try first lightly frying it in a pan or cooking it with another dish: this will minimize its goitrogenic properties (in other words, the ability to enlarge the thyroid gland).

2. Tuna

Tuna is rich in mercury, so excessive consumption can lead to the accumulation of large amounts of this substance in the body and negatively affect the development of children, the health of pregnant women, as well as provoke heart attacks in adults.

Experts advise consuming lighter versions of tuna and serving it no more than once a week. And yes, it is definitely not worth giving up on this type of fish for good, since it is extremely rich in protein: consumed rarely and in moderation, this product will become a nutritious addition to lunch or dinner.

3. Fruit smoothies

In recent years, adherents of healthy eating and those who were looking for a healthy alternative to coffee drinks have found happiness in all kinds of fruit smoothies: you drink, you get healthier, and most importantly, you don’t get fat. However, this is not entirely true. Of course, the difference between a slice of cake and a wedge of fruit is obvious, but any fruit smoothie is high in sugar and is unlikely to be a healthy substitute for a balanced dinner.

If you’ve already gotten used to the daily trips to the strawberry half-dessert, we recommend replacing the fruit smoothie with a vegetable one – this will significantly reduce the amount of sugar consumed per da

4. Dried fruits
Dried fruit is the perfect pre-workout snack to energize you quickly and effectively for both cardio and lifting. However, in any other case, it is important to consider: all dried fruits (dates, figs, apricots, mangoes, berries, etc.) contain much more sugar than their fresh counterparts.

Despite the fact that dried fruit often appears alongside everything related to weight loss, it is they that can nullify all your weight loss efforts. So be careful: ¼ cups no more than twice a week – make this a rule, and your weight will be fine.

5. Muesli and cereals
It is difficult to find even one pack or box of cereals that does not contain any form of sugar. We often eat them with milk for breakfast and quickly get used to them, forgetting that such a mixture is an ordeal for the stomach.

Do you know how cereals become flaked? Indeed, in their natural form, they are not at all like that. Only after multi-stage processing do cereals become flakes, but at the same time they often lose the lion’s share of useful nutrients. The bottom line is that every day for breakfast you enjoy a portion of processed and useless carbs, and this is far from a healthy lifestyle if you do follow it.
6. Canned tomatoes and tomato paste

The main problem with all canned foods is that the jar itself, in which the product is stored, can leave residues of resinous substances in it, which contain the synthetic estrogen bisphenol-A. Scientists have long identified its role in the development of many diseases – from problems with the reproductive system to heart disease, diabetes and obesity.

Tomatoes themselves are known to be highly acidic, and this is an excellent condition for BPA to enter your food. Research has also shown that synthetic estrogen can suppress sperm production and lead to chromosomal damage in animal eggs.

7. Rice crackers and crisps
Snack lovers, your way. Unfortunately, crispbreads and crackers are not the kind of foods that you can indulge in several packs a day without any consequences. Neither fat (which, by the way, is simply necessary for the normal functioning of the body), nor enough vitamins, nor minerals – this is definitely not enough for a balanced snack between lunch and dinner. After all, in fact, it is nothing more than an ordinary refined carbohydrate, sprinkled with salt and flavored ( read also : “What are” right “snacks?” ).

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08 Jan 2021

Foods to eat before bed

Author: Ola Thomas | Category: Health

If closer to the night hunger wakes up in you, which, contrary to common sense and adherence to a diet, drives you to the refrigerator, you should not deny yourself a snack. It’s enough to simply replace the steak and potatoes with something from our list.

The working day began early, you had a small breakfast, lunch at work was also not the most satisfying, but after that there were so many things to do that you returned home insanely hungry only by ten in the evening. This feeling, like the remorse after a hearty dinner eaten at half past ten in the night, is familiar to many. In the event that your body cannot do without a late snack, and a set of extra pounds is not included in your plans, you need to know a few rules that will help in choosing a “midnight meal”.

Evening meal rules

After 6:00 pm, it is best to avoid foods that are high in carbohydrates and fats (but not skip food altogether). The fact is that at night the body, as well as during the day, spends calories, and since there is no food intake at this time, it begins to expend its own. Therefore, if you have a snack of carbohydrate food before going to bed, then the accumulations will simply not be used, since you have just eaten a new source of energy.
Dinner should be light and lower in calories than previous meals.
After eating, it is worth taking a little walk at least around the apartment, and not immediately going to bed.
Dinner should be at least 3-4 hours before bedtime. In an hour, you can satisfy your hunger with something close in calorie content to a glass of low-fat kefir or milk.
When choosing a “night” meal, keep in mind that many foods, such as red meat (pork), can be digested for up to 4-6 hours. That is, if you do not endure this time interval before going to bed, you will soon expect a digestive disorder and new centimeters on your sides.

1-2 glasses of kefir or low-fat natural yogurt will not only satisfy hunger but also benefit the gastrointestinal tract.

Porridge

Porridge is good not only in the morning, but also in the evening. Of course, you shouldn’t cook it using fat milk and adding a lot of sugar, but you don’t have to do it in water either. Choose skim milk and replace sugar with dried fruit

Chicken breast, turkey

Breast – dietary meat, pure protein with a minimum amount of fat. Roast your chicken or turkey in the oven or airfryer without oil for a delicious and easy-to-digest dinner. It is only digested for no more than an hour and a half.

Nuts

Satisfy your hunger with a handful of almonds, pistachios, hazelnuts, or walnuts. Keep in mind that they are very high in calories, so limit yourself to 40 g. This will be more than enough. Besides, as we know, walnuts contribute to weight loss.

Low-fat cheese

Cheese contains many vitamins (A, B1, B2, B12, C, D, E, PP), various acids useful to the body, as well as minerals, calcium, phosphorus. K is also cheese, easily absorbed by the body and has a good effect on digestion. A couple of slices of low-calorie cheese with vegetables will make a good evening meal.

Baked apples

Cinnamon and honey turn a regular fruit into a real treat. Core the apples, drizzle with honey, sprinkle with cinnamon and microwave for a few minutes. If you add more cottage cheese and nuts, you get a real and, what is important, low-calorie dessert. Delicious, healthy and easy. By the way, apples contain substances that contribute to sound sleep.

Cherries, blueberries, currants, raspberries, pear, dates, figs
The main rule for fruits is that they should be savory. For example, bananas or grapes are too high in calories and not suitable for a snack.

Hummus

Hummus is a puree of chickpeas (chickpeas), seasoned with olive or sesame oil and spices. Its benefits are due to its composition, namely the absence of cholesterol, high content of unsaturated fatty acids, vitamins, and fiber. Plus, hummus is very nutritious, so it doesn’t take much to fill up. Combine it with vegetables or as a side dish for chicken.

Muesli
Season them with low-fat yogurt or milk, and don’t add sugar. It turns out to be non-nutritious, easily digestible and useful for sound sleep.

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06 Jan 2021

10 MINUTES OF STRETCHING AFTER WORKOUT

Author: Ola Thomas | Category: Fitness

When you’re finished with your workout, don’t forget to stretch. It is important. Stretching is an indispensable tool for feeling great. It helps prevent and reduce muscle pain. Discover the 10 Minute Program to help you stretch out after your workout.

EXERCISE NUMBER 1

Target muscles : Lumbar muscles, quadriceps, hip muscles (responsible for hip flexion).

Performing the exercise : Lunge forward. Place your hands on your knee. The front leg should be bent and the foot should be completely flat on the floor. The back leg should remain straight and on tiptoe. Keep your upper body straight and then push your hips forward. Try to keep your back leg flat on the floor as much as possible for 10 seconds.

Breathing : breathe slowly and deeply.

Safety tips : Keep your back straight throughout the exercise.

Repetitions . Hold the position for 10 seconds, then switch sides.

EXERCISE NUMBER 2

Target muscles : Posterior thigh and back muscles.

Performing the exercise : Stand with your legs parallel. Then gradually lean forward, relaxing the muscles in your head. Lean as low as possible. If you can, touch the floor with your hands.

Breathing : breathe slowly and deeply.

Safety tips : Bend your legs slightly if it hurts too much to bend over. Shift your weight forward using your legs.

Repetitions . Hold the position for 30 seconds, then slowly straighten your back.

EXERCISE NUMBER 3

Target muscles : triceps.

Performing the exercise : Stand up and raise one hand, then lower it to your back, placing it behind the back of your head. With your other hand, grasp the elbow of this hand and slowly press it to your head. Stretch for ten seconds, then switch sides.

Breathing : breathe slowly and deeply.

Safety tips : Press down on your elbow smoothly, without undue effort.

Reps : Press down on your elbow and hold for about 10 seconds, then release.

EXERCISE NUMBER 4

Target muscles : adductors.

Exercise . In a sitting position, stretch your legs, and then spread them as far as possible for you. Then bend and pull your left leg towards you. The ischial bones must remain on the floor. Then stretch your chest to a straight leg, trying to grab it.

Breathing : breathe slowly and deeply.

Safety tips : Press your chest gently, effortlessly.

Reps : Hold for 30 seconds, then switch sides.

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30 Dec 2020

HOW TO KEEP A TONED BODY ON VACATION

Author: Ola Thomas | Category: Fitness

Read our recommendations and find out how you can stay fit at home, at work, or even on vacation! We will show you how to care for such a valuable item as your body. Follow our 5 tips and you will look beautiful and athletic!

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26 Dec 2020