Caffeine and its impact on physical activity

Caffeine is an organic compound of plant origin, has a white colour and bitter taste. Naturally found in coffee, cocoa, tealeaves of some other plants. Caffeine has no nutritional value for humans, but its use is widely prevalent due to its pharmacological action.

Physiological effects of caffeine

There are individual differences in how caffeine affects. In some people, an amount of 250 mg of caffeine may affect alertness and activity, and in the other can cause exaggerated nervous reactions. Such reactions are usually common in people who rarely consume caffeine drinks because regular use of caffeine makes organism tolerant of this substance, and such reactions are rare. 30-60 minutes from taking the drink containing caffeine achieves the maximum level of this substance in the blood.

Caffeine has stimulating effect on some functions of the central nervous system, directly or indirectly. A stimulus effect of caffeine on the heart is expressed through increased heart rate and increased force of contraction, thereby increasing the volume of the heart. It stimulates the release of adrenaline, thus contributing to the release of some higher fatty acids in the blood, which can be used as an energy source by muscles. Under the influence of caffeine also increases the secretion of stomach acid, which can affect uncomfortable with people who have stomach problems. Especially important feature of caffeine is that it strengthens the discharge fluid from the body.

Effects of caffeine on athletes

Studies have shown that caffeine has no significant effect on the achievements of athletes in sports where the action takes less than 1 hour. On the other hand, when the sports activity lasting more than a few hours and require greater endurance (marathon, cycling, etc.) caffeine can have positive effects. It is considered that in these circumstances with the release of higher fatty acids it provide additional energy required for activity.

One dose of coffee before exercise can be helpful, while higher doses may have harmful effects.

Due to his action on the heart and central nervous system, this substance is not recommended for people with neurotic problems, upset stomach, high blood pressure or other cardiovascular diseases. In children greater amount of caffeine can be manifested by hyperactivity, nervousness, headache, cold sweat and others.

Caffeine is on the list of prohibited funds from the International Olympic Committee. The presence of more than 12 milligrams of caffeine in urine is considered as doping and is sufficient for disqualification of athletes. To achieve this concentration of caffeine in the urine, it is necessary to intake a very large amount of this substance.

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Secrets of sweet potato

Numerous studies have shown that sweet potato is one of the most nutritious vegetables. Despite the name " sweet " this potatoes fall in the types of foods that are recommended for diabetics.

Vitamins

Sweet potato have a lot of vitamin C. Furthermore, the orange sweet potato is a rich source of beta carotene (a carotenoid with antiviral, antioxidant and anticancer features) which in the body converts into vitamin A. Vitamin A is one of the most potent antioxidants. So when you buy them instead white choose orange sweet potato (that's the kind of sweet potato with orange peel and red marrow).

The fruit also contains Vitamin E, a substance that is important for maintaining healthy skin.

Minerals and fibers

Because of the marrow that abounds in fibbers, sweet potatoes affect lower cholesterol and stimulate digestion. Therefore it is recommended to be consumed along with the marrow.

From the minerals in the root is worth to highlight the high amounts of iron and potassium.

Summer salad

In addition we propose to view the next recipe for summer salad of sweet potatoes.

Ingredients:

sweet potatoes

olive oil

drained lemon

ground cumin

ground nutmeg

scallions

salt

parsley

Good appetite!

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Drinking 8 glasses of water a day

Why water is the source of life

• 60% to 70 % of our total body weight is water and must be maintained at that level

• we lose water daily trough body activities (breathing, digestion, sweating)

• together with minerals (sodium and calcium), water is electrolyte without which the nervous system can not function normally

• necessary for digestion

• water keeps our vital skin soft and supple.

Water is a great purifier of the body and is helpful in losing excess weight, treating headache, strengthen immunity and increase energy.

Melting fat

Water suppresses the appetite naturally and drinking enough water is the best treatment for fluid retention in our body. Drink a glass of water first at the morning, as soon as you wake up, and one to two glasses of water before each meal reduces appetite and thus we bring less food, and also feel saturated.

Water speeds up the metabolism and is the most important catalyst in the process of losing weight.

Improves concentration

Water is vital for concentration and productivity. It is recommended during business hours to drink more water. In the absence of water and minerals, the brain has difficulty running their complex functions. Dehydration leads to a decrease in mental skills and affect memory.

Helps with headaches

Signs of dehydration include: loss of appetite, dry mouth and headache that lasts longer. The introduction of insufficient quantities of water throughout the day can be one of the causes of headache so before you reach for the tablets, drink several glasses of water and massage the front of the head. You will be surprised with the effect.

Helps with skin disease

Lack of fluid dries the skin and impairs its function. The skin should cherish through regular washing with clean water, but the body needs and give large amounts of water.

Water is a source for healthy, young and beautiful treated skin.

Boost energy

Regularly drink of 7-8 glasses of water a day and you will feel increased energy level in you. The slightest sign of dehydration reduces energy and activity, and your body will start to feel exhausted.

Strengthens immunity and discarding toxins

With proper rehydration you maintain a stable body temperature, facilitating the functioning of vital organs, allowing proper cleansing the body of toxins, maintain moist mucous membrane and reduces the likelihood of colds and flu through the nose or lungs.

The sufficient amount of water strengthens the immune system and helps fight bacteria and infections.

It helps ejection of renal stone

Greater dehydration is a reason for the occurrence of serious complications and renal stone is one of the more common occurrences. For normal functioning kidneys need water. If not in sufficient quantities, waste elements will not be entirely lost, and it can lead to the formation of renal stones.

If there is appearance of stone, drinking larger amounts of water will help discharge the stone and act to reduce growth further.

Helps in heart rate and blood flow

Oxygen from the water through the bloodstream reaches the cells and tissues that contribute to providing optimal conditions for the normal functioning of the body.

I is recommended intake of water continuously throughout the day, not only in the moments when our body feels thirsty. The moment you feel thirsty starts the process of dehydration.

Drinking water every day will have benefit to your health and body but you also need to eat foods that contain water (vegetables - cucumber, tomato, fruit - melon, orange).

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Garlic - a miracle of nature

Garlic since the distant past was used in medicine. Some of its qualities are proven by modern science, but others are still a puzzle.

Garlic in the past

People believed that garlic is used in time of plague epidemics. They believe in the myth that if you hang a wreath of garlic on the door, plague will pass.

During Christmas the children on their clothes were putting a clove of garlic, to be healthy and to be safe them from evil spirits.

During the wars in the past garlic was used as a remedy against gangrene.

Garlic today

Today this miracle of nature is used both for treatment and for prevention of health problems - ranging from high cholesterol to the common cough.

Natural antibiotic

Garlic is most popular on the property to be a natural antibiotic. In the 19th century, Louis Pasteur studied antibiotic capacity of garlic in a laboratory; today many modern scientific tests confirm it.

Analyses indicate that compared to some antibiotics, garlic has a wider range of action.

The antibacterial properties of garlic are due to allicin ingredient, which unfortunately is destroyed by the high temperature during cooking.

Affect on blood pressure

It is known that garlic helps in dealing with the instability of blood pressure. It is scientifically proven that garlic lowers blood pressure. This feature is due to sulphides in it that are not destroyed during thermal processing.

Untreated tooth pain

Hippocrates recommended the garlic against dental pain. Some methods in folk medicine suggest using external coatings of garlic, but better effect occurs when the garlic is placed directly on the ailing tooth.

The reason that garlic reduces pain is due to the ingredient allicin, which prevents the development of bacteria in the mouth and diseased tooth, but cannot prevent the development of caries.

Important:

To be sure in the effectiveness of garlic, peel it first and then crushed it. This will ensure allicin to act directly.

Allicin is a complex chemical compound - an unstable compound that breaks down quickly. The older the garlic is the smaller amount of allicin.

What about bad breathe after that?

Many people avoid eating garlic because of bad breath and taste in your mouth. The bacteria that cause bad breath can be easily removed by ordinary methods hygiene - regular brushing of teeth and tongue.

Another way to remove unpleasant odour after eating garlic is to eat fresh parsley. It is no accident that in recipes where garlic is used parsley is present to. To have the full effect parsley should be chewed.

The bad odour should not be a problem

The surest way to solve the problem of bad breath from garlic is by consumption in the company of friends, lovers of this wonder of nature.

The bigger problem may be the smell of garlic that remains on the hands, but it is easily dealt with by washing your hands with lemon juice.

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Exercising the brain together with the body

Perfect sport

Self-confidence can increase the commitment of any physical activity.

But all sports will not affect your mental ability.

Find out which sport is perfect for your brain.

Always ask if it makes no difference what sport you are practicing? It has long been known that with the physical build we also develop our mental abilities. From there arises the question whether each sport works equally well on our mental capabilities or some may affect better then other?

Find out which of the following sports will best affect your body and your brain!

Running

Running is not just about fitness, it also improves the coordination of movements. If you run outdoors you can choose between the fields and trails, and to really stimulate the brain opt for overcoming obstacles on the ground.

The effect will be greater if we change paths, than if you run on the same path.

Swimming

Swimming is a sport that completely relax you. The whole skin is under water and is under constant stimulation and every movement activates a particular muscle group.

Swimming certainly cannot stimulate the brain like solving problems in mathematics, but it is one of the most effective brain stimulants.

Driving roller

When it comes to driving roller immediately is clear that it is about the balance, concentration and a sense of rhythm. According to some research, driving roller enhances observation of small details.

Speedy walking

Walk or speedy walking same as running, improves coordination of movements. This sport can be trained on open, which means all the senses are active. The movements that are performed are under determined system, which means that the brain is not burdened. Therefore it is good idea when we practice speedy walking often to change tracks.

Aerobics

Aerobics and Step Aerobics, Pilates and similar sports improve endurance and posture, as well as concentration, coordination of movements, rhythm and sense of orientation in space.

All these stimulates the brain works. An added bonus is if you do not always exercises in the same order, ie not use the same exercises!

Dancing

Dancing is not included in group of sports, but it is a physical activity and is very stimulating for the brain. Standard, Latin, hip - hop, belly dancing, and possibly folklore dances. No matter what kind of dance is because every dance require coordination of movement and endurance, and flexibility of muscle.

With music we are training the sense of rhythm, speed and ability to react and  dancing steps can be quite complicated which requires high activity of the brain.

Cycling

Cycling is one of the sports that improve balance and coordination of movement. As in running and fast walking the brain will be stimulated best if you often find new tracks.

Speedy walking on skis

Speedy walking on skis is a great workout for the whole body durability. W exercise coordination of movements, sense of rhythm and balance, and we apply movements that are not congenital which is additional stimulation of the brain.

Ping - Pong

Table tennis or Ping - Pong as a sport works actively and stimulates or activates more brain areas: intellectual, physical, emotional and other. It also affects the orientation in space and improves coordination of movements. You can start training this sport from a young age.

Ping - pong is one of the cheapest sports and it requires a table with net, ball, rackets, shoes and shirt.

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Tips for proper stretching before training

We all know you need to stretch before you start to exercise; yet it is the part of training that is usually ignored or skipped. There are misunderstandings when it comes to how to do it. Improper stretching can lead to injury.

Some tips to avoid injuries and properly prepare for training.

Keep standard routine

Warming up should take 10, 15 minutes. It may seem a lot but it is enough time to fully warm up. Develop a standard routine for you in terms of warming up muscle group that you will practice. If you exercise arms or back, focus on relaxing the muscles of the upper body and if you exercise legs focus on stretching them.

Take your time

Stretching should not be hard and fast. Try during the warming up to relax mentally and to prepare for the training. Breathe deep. Start very slowly conducting gradually accelerates exercises towards the end of the warming up.

Hold the positions

Do not quickly leave the position. Try to keep it in position, to feel the strain. Count with expiration how long you will stay in a particular position. Stretching should be performed merged with continuous movements. Do not make short and sudden moves of the muscle during the stretching, it can lead to injuries.

You should not feel pain

If you feel pain when stretching you are straining the muscles too much or not perform the exercise correctly. Know that during warm up you should not feel pain. Normally you should feel the stretching, but hold it within your fitness. Do not exerting to make it more stretch, only with regular exercise and by the time you will get to the position that you want.

Do not forget you have two sides

When you stretch be careful of your left and right side. It is normal for one side to be less flexible, but it should not be the reason to be treated differently. Make the same number of iterations and the same exercises on both sides.

End the workout with stretching

Your training should began and end with stretching. 5 minutes of stretching after a workout is enough to slacken the muscles you exercise and cracked the concentration of lactic acid that secretes in them. It will contribute to the pain relief that you usually will feel the next day.

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Cacao - Food of the Gods

Most consumed nuts in the world

Cocoa also called the most consumed nuts in the world. Civilisations of the Mayans and Aztecs considered as food of the gods because of its unusual fruit.

Cocoa for longevity

It was always believed that cocoa has effects on longevity, more than any other food. That is why and it began to be used in diet and medicine.

Nutrients

Cocoa ranks in the category super food because it is rich in essential vitamins, minerals and antioxidants.

Cocoa contains antioxidants twenty times more than green tea, ten times more than blueberries and three times more than red wine. These values refer to raw cocoa (some of them are lost in the preparation and in its processing prior to obtain as final product or powder).

Rich source of minerals

Cocoa contains large amounts of iron are therefore is advised to the people who are anaemic.

It contains magnesium and chromium, and because they allow balancing blood sugar means that cocoa is perfect for diabetics.

It is rich with zinc and omega 6 fatty acids.

Benefits for health

Cocoa provides energy and is recommended for weight loss.

Contains ingredients that strengthen nails and hair, maintain beautiful skin, performed liver detoxification and helps in the work of the pancreas.

It also helps to prevent blood clots.

The oldest aphrodisiac

Evergreen is the news that cocoa is an aphrodisiac. If you do not believe, try.

Chocolate

As the healthiest and highest quality is that chocolates contain a large quantity of cocoa in their composition, but much more cocoa the more bitter the taste.

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How to keep gained weight after dieting?

You were not satisfied with your physical appearance? You decided to lose weight, keep a diet and you managed that. Reached the desired weight. Perhaps you are happy and proud of yourself for achieving that success, because you have shown that you have character, when you decide something - you do it. Now you know that before you there is the more difficult task, and that is to keep your weight and prevent the return of the hard lost kilograms.

If your diet was recommended or under the supervision of a doctor or nutritionist, the easier it will be to maintain the current weight. The reason for this is that you were gradually losing weight and you are accustomed to the reduced diet. On the other hand if you started the diet by yourself some of the " fast " diets, which are characterised by severe deprivations and starlings, it is probably only a few days later to restore the lost kilograms. To prevent such a scenario and to not experience disappointment we recommend some tips that will keep your weight after hard dieting.

Take care of the dinner

The first thing that you need to pay attention is dinner. It should be an easy dinner. Do not employ not to eat anything all day, and dinner to be heavy meal. With such a diet you will quickly restore the lost weight, and thus you will feel bad during the day because you are starving.

Everything is allowed in moderate amounts

After the diet probably you will get a desire to eat something fatty, sweet, certain kinds of sauces or cheese. It is not forbidden to you, but please just be careful about the amounts you enter.

Vegetables and fruits

Fresh vegetables (onion, celery, carrot, spinach) reduce hunger and thus contain a few calories. You can eat vegetables 3-4 times a day, without fear that you are going to put on weight.

In addition to vegetables, your diet can be enriched with fruit. If you have a " fruit day " in your diet you do not have to follow such a diet. It is suffice during the week to replace a few meals (breakfast or dinner) by consuming fruit. 

Banana

You have to emphasise that eating large quantities of bananas (more than two) is not recommended because of their low calorie. Perhaps this will seem strange, but the banana has ingredients such as carbohydrate composed of natural sugars and starch. They are difficult to burn in the body and provide the body with sufficient amount of energy. Bananas are great for providing energy necessary before strenuous physical activity or training.

Beverages

Drinking fluids is perhaps the key point that you should look out if you want good results after dieting. Most diets exclude consumption of carbonated drinks and alcohol, and the emphasis is placed on the input of mineral water and pressed fruit. It would be nice if after the diet you continue with the same way of consuming liquids, except that in certain situations, depending on the occasion you can drink a glass of soda, beer, etc.

Physical activity

Often during the diet beside fats you lose part of the muscle. It is necessary to return the muscle, and for that you do not have to go to the gym. The exercise program you can do by yourself or with the help of a professional in that field. The point is to do exercise at least half an hour every day. It will take time to burden, on the other hand is invaluable in that period. Besides the exercises it is recommended to select some recreational activities (swimming, running, aerobics, pilates, hiking and so on), which you will practice at least twice a week. It is important from time to time to modify the exercise program. This will prevent monotony of the exercise that can acts as a disincentive.

Remember

Practice the self-control, be moderate, be active and enjoy the beauty of life.

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5 reasons to jump with rope

Jumping with rope is an activity in which we enjoyed in the period when we were kids. Then we did it for fun and we have never thought of it as physical exercise.

If you want to stay in shape, and you have difficulties to find exercises that will be interesting, then you should try jumping with rope. It is fun; everyone can do it and is relatively cheap to purchase the necessary equipment. Although any rope would do the job, additional rope jumping can be found in almost every sports equipment store.

Here are a few reasons why this exercise can positively affect your health.

Excellent cardio exercise

This is a great and simple cardio exercise. It activates the entire body, increases blood circulation and burn calories. This exercise does not require any complicated equipment.

You can perform it anywhere

Rope is the only equipment you need to perform this exercise; it is so compact you can carry it with you even when you are traveling.

Else you need is enough space to be able to turn the rope. Whether it is outside or inside. Watch out if jump on a hard surface you need to wear appropriate shoes to cushion the blow. Doing so may result in injury to the knee.

Do not depend on weather conditions

If you practice running or exercising in nature, your plans may be disrupted by rain or cold weather. Jumping rope can perform in such weather conditions inside, without having to worry about moving your exercise plan.

Activates entire body

There are very few exercises that activate the body. By turning the rope you activate the upper body (if the rope is with weight, exercise of the upper part is more intense). Cardiac activity is in the area of exercise, abdominal muscles and legs are activated to perform the jump.

No previous training is required

If you can jump in the air, you can jump with rope to. This is perhaps the best feature of this exercise. You don't need partner in this, nor additional accessories. Only you, the jump rope and the desire to maintain your form. Try this exercise and see how it will affect your physical form. There is a big chance for it to be fun and enjoy, just as when you were a child.

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Aerobic exercise - calorie consumption

Aerobic exercises are the exercises that consume the most energy from us. Performing aerobic exercise requires the use of large muscle groups by performing continuous rhythmic movements. For it are necessary large amounts of oxygen. Running and cycling are among the most known aerobic exercises.

In addition look at the list of aerobic activities and calories spent in doing the same during one hour. Calculations are made for a person who weighs 75kg. A man who weighs 100kg need to add about 25% of the given amount.

Cycling ( 15km/h ) - 292

Jogging ( 8 km / h ) - 584

Running ( 12 km / h ) - 986

Walk - ( 5km / h ) - 277

Walking over rough terrain - 438

Dance - 354

Aerobics ( high intensity ) - 511

Aerobic ( low intensity ) - 365

Driving rollers - 913

Jumping rope - 730

Climbing stairs - exercises on steppers - 657

Playing tennis - 584

Ice skating - 511

Research shows that regular aerobic exercise performance helps reduce excess fat and has a number of positive effects on the heart, lungs and bloodstream. To maintain good health it is recommended to perform aerobic exercises at least 3 times a week for half an hour.

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Starry fruit

This fruit is from Averrhoa carambola - kind of tree with pink flowers. The tree is natively for the Sri Lanka, Philippines,  India and Indonesia.

 

Golden - yellow exterior of the carambola hides the crunchy, sweet taste, like the combination of flavours of pineapple, apple and kiwi. According the flavour that can be sweet or sour dominant; there are two types of star fruit.

Carambola despite that it has intriguing external appearance it has excellent nutritional profile. The fruit is truly healthy - rich in vitamin C and potent antioxidants from one side while the other side contains a low percentage of sugar, sodium and acid. Research has shown that antimicrobial activity and especially the following bacteria: 

Escherichia coli, 

Salmonella typhi, 

Staphylococcus aureus, 

Bacillus cereus.

An interesting fact is that in some parts of the world by the star juicy fruit it makes a delicious wine.

Good appetite :-)

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Jogging

Jogging belongs in the category of aerobic exercises. Under jogging we means running on the light path with an easy and pleasant rhythm.

What are the benefits of Jogging for the health?

Scientists from the American Association of Sports Medicine published a number of studies that indicated that Jogging is intense type of physical exercise that results in many health benefits. One of the main points in the declaration that there is a dose of exercise of which the body response to, and more exercise or more difficult the exercise is, the more you will benefit from it.

Jogging is easy, inexpensive, and functional type of exercise that effectively burns excess body fat. Furthermore, with this type of exercise is coming up to:

improving of cardiorespiratory fitness of the heart;

Improvement of functional capacity of the lungs;

strengthen bones;

reducing the level of stress;

increased secretion of endorphins;

feeling of more energy;

reducing the intensity of headache;

increased self-confidence, etc..

In another scientific study reported that among the individuals who were jogging about 25 km a week was observed a significant reduction in cholesterol levels (by 50 %), and lower blood pressure.

With what intensity you should jog?

Read the following recommendations:

1. The frequency of jogging should be a maximum of 3 to 5 times a week;

2. The intensity of exercise should be in the range of 55 % -90 % of the maximum heart rate;

3. The duration of jog should be 20-60 minutes continuous or intermittent exercise.

Several health suggestions before you start jogging

For all beginners: Before you start jogging, try to walk fast a few days before.

Watch out; always eat a healthy and well-balanced food.

Avoid eating, minimum 1.5 hours before you start jogging.

Avoid jogging during the hottest period of the day, especially in summer.

Drink plenty of water.

Wear light clothing and appropriate footwear during the jog.

Take your cell phone with you.

Wear reflective material if you jog in the early morning or at night, for safety reasons.

If you injure yourself while jogging, stop the activity and seek immediate medical attention.

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