Thursday, November 14, 2019

8 Ways To Get Energy in The Morning Without Coffee
It seems difficult but it is possible to start the day well animated without drinking coffee. Here are some alternatives that will help you improve your performance and energy without drinking caffeine.

Whether it's because you can't drink caffeine or you have an energy deficiency that even coffee can't raise, this list will give you the opportunity to try new alternatives to get enough energy to keep you active all day long.

How To Get Energy in The Morning Without Coffee


1. Glass of water after waking up


After a night's sleep, you're pretty dehydrated. Put a large glass of water on your bedside table and drink it immediately after waking up. You will immediately feel refreshed and a lot more awake.

2. Cold shower


A steaming hot shower wakes you up quietly and relaxed, but it doesn't really wake you up energetically. Shower lukewarm and end your shower session with cold water. A little bit of a bite, but after that you're fresh and fruity.

3. Apple


Natural sugars give you much more energy than a cup of coffee. Yes, the black gold gives you a fat boost, but you also crash just as fast. It's better to eat an apple about an hour after you wake up. Then your cortisone sheet starts to descend. Cortisol is a hormone that makes your mind awake and alert.

4. Red


The color red stands for fire, passion and movement. Researchers also claim that it gives you energy. Wear a red garment or paint your nails in a bright red tone and you'll think you're the bull in the office.

5. Walk


"Let's get some fresh air", how many times have you heard that? Well, the cliché pronunciation is one of the best tips to get energy. The combination of movement and fresh air really does you good. Walk the last bit in the morning to work. Do you feel like you're being silly in the afternoon? Skip the 4 hour soup and walk around the building.

6. Smelling citrus and mint


These two elements have the potential to activate certain areas of your brain according to aromatherapy studies, where citrus fruits have the capacity to fill your brain with energy at least in the morning hours, when it is recommended to smell oranges or mint. We recommend that at breakfast, take advantage of the shell of your orange or tangerine and double to exploit its aroma.

7. LOL moment


A round of funny Facebook movies isn't that crazy. Research by the University of Nebraska showed that people who watched a funny movie had a lot more energy than people who didn't. Laughing increases your blood level, heart rate and makes you feel good. Just a few minutes to talk to your manager...?

8. Chewing gum


Skip the coffee, throw a gum in your face while you're in the car / on the bike / public transport. Chew on it. Research shows that chewing gum chewers have a faster reaction, can concentrate better and even have a better mood. Also great for your desk. Because you chew continuously, your brain receives more oxygen. This effect is gone after fifteen minutes. Fortunately, the average gum will also become petrified by then.

8 Ways To Get Energy in The Morning Without Coffee

Monday, October 28, 2019

How to Lose 10 Pounds in a Month Naturally
The experts advise not to lose more than one 2 pounds per week, so that the weight reduction is healthier and our body has time to adapt. Let's not fool ourselves, this is not easy, but with certain dietary and exercise guidelines is possible. Losing pounds is possible.

To lose 10 pounds in a month we will need to reduce about 500 kcal daily in our diet and burn as many based on exercise, preferably aerobic. The first thing is to be aware that you have to comply with diet and exercise, if we do everything right the results will come.

How to Lose 10 Pounds in a Month Naturally


Dietary tips for losing weight


Out soft drinks and sugary drinks, which provide a lot of calories in a couple of drinks. Go to the water. Same with salty snacks. One bag can reach 200-300 kcal. If we can save it, better than better. Of course, we are not talking about banning food, but about restricting it as much as we can.

We are going to have five meals a day, well distributed and with a variety of foods, thus avoiding low blood sugar peaks that cause the terrible feeling of hunger and excess calories in the main meals. When we talk about five meals a day, people get scared because they look like five main meals, but if at mid-morning we have a yogurt and an apple that is one of the meals we talk about, it will make us not get so hungry to the main meal.

Going to the green side, since so many fruits, vegetables and vegetables provide us with many nutrients but few calories. Eating a salad can give us about 200 kcal in 15 minutes, but in the same time we can be eating more caloric foods (fried for example), which reach 600 kcal, as you see, the difference is quite large.

The same happens with cooking techniques, frying a food is not the same as steaming it, the calories are multiplied by two or three. Or dress a salad with a lot of oil and cheese, if we think about the caloric density of food and how to cook them we will be gaining a lot.

Read also: 7 Mediterranean diet dishes that help you lose weight

Tips for exercising and losing weight


Exercise is the great dietary supplement for weight loss. This is pure mathematics, if we burn more than we ingest, we will end up losing weight. And it should be borne in mind that the body not only burns calories while we are exercising, the time it takes later to recover when we are resting also involves a significant burning of fat.

The aerobic exercise sessions to lose weight should not be less than 3-4 a week. At least one day yes another no, about 30-50 minutes per session and at a medium intensity, which allows us to spend that time working hard but with good sensations.

People associate running with the main exercise to lose weight, but if we are not used to it we will only get injured, because running is a very traumatic sport. Sports like swimming or cycling are softer alternatives and I would also say more fun.

Let's not forget disciplines like aerobics, spinning, cardio box, aquafitness. There is a lot of variety to choose from and all of them are valid to help burn calories. Without a doubt the best thing is to alternate daily between them, so we make sure to work all the muscles of the body and that monotony and boredom does not make us abandon the routine.

As always, genetics is a factor to consider. There will be people who with these tips in a month lose 10 pounds without any problem and others who barely manage to reduce one. Even so, we should always think that time plays in our favor and sooner or later the excess pounds will fall.

How to Lose 10 Pounds in a Month Naturally

Friday, March 1, 2019

The 10 Foods That Lower Blood Sugar Level
The foods we recommend below have a low Glycemic Index and are high in fibre, helping to control blood glucose levels. Including them in your diet is key to controlling diabetes, and if you are not diabetic they help prevent you from developing it.

Foods That Lower Blood Sugar Level


1. Sweet potato


Potatoes have a high glycaemic index, which raises blood sugar rapidly, but sweet potatoes have low glycaemic index and are equally nutritious.

In addition, sweet potato meat contains even more fiber than skin, so it's especially good if you have diabetes.

2. Rye bread


Bread is often a "forbidden" food for diabetics because it is rich in simple carbohydrates that immediately raise blood sugar. However...

Rye bread, spelt bread and 100% whole wheat bread have a Glycemic Index below 55, which gradually releases glucose into the blood and does not cause sharp peaks.

3. Apple


With the exception of pineapple and melon, most fruits have a low glycemic index, especially apples and blueberries.

This is due to its high water and fiber content that compensates for its natural sugar (fructose).

Keep in mind that, as fruits ripen, the Glycemic Index (GI) increases. Fruit juices also have a high GI because some of the fiber is removed. So when you make them at home, at least don't strain them and the loss will be less.

4. Oats


Oatmeal has a double advantage:

It has a GI below 55 and contains a type of fiber (beta-glucans), which helps maintain glycemic control by improving insulin sensitivity.

The best thing to do in case of diabetes is to save it. Your flour is also healthy, but should be consumed in small amounts because it is rich in carbohydrates (1 cup contains 28 g of carbohydrates).

5. Nuts


They are very rich in dietary fiber and their GI is reduced.

They are also a source of phytochemicals such as flavonoids, minerals such as potassium and magnesium, and antioxidant vitamins that help improve insulin resistance.

Ideally, nuts should be processed as little as possible. Those with flavorings or coatings have higher GI values.

6. Garlic


The medicinal virtues of garlic have been well known for centuries. In addition, it has been scientifically proven to contain compounds that help improve insulin resistance.

Research by the American Chemistry Society has shown that its antioxidants protect the heart from diabetes-induced heart disease.

You can take it raw, add it to salads, or use it as a dressing to flavor your dishes.


legumes


7. Legumes


Chickpeas, lentils, beans or peas have a reduced glycemic index and, above all, a lot of fibre.

Research has shown that the addition of legumes to the diet improves glycaemic control and reduces the risk of coronary heart disease in people with type 2 diabetes.

Ideally, 3 servings a week.

8. Cod


Fish, like meat, does not contain carbohydrates, so its GI is 0.

However, a 5-year study of Norwegian women found that eating cold water fish, especially cod, helps control and prevent diabetes, which is not the case with meat.

Whenever possible, it is best to choose fish as a source of protein in the diet.

9. Avocado


Consuming 100 g of avocado daily (a quarter of a large piece) helps reduce cholesterol and glucose levels.

The reason is that it contains 9 g of fiber per 100 g of food, which prevents blood glucose levels from rising rapidly.

Good avocado fats also help improve cardiovascular health.

10. Yogurt


Drinking yogurt daily helps reduce the risk of type 2 diabetes.

This was demonstrated in a large meta-analysis conducted in 2014, according to which yogurt is the only dairy that decreases the risk of this disorder.

Of course, yogurt must be natural. Sweetened or flavored yogurt contains sugar and sweeteners that should obviously be avoided if you have diabetes.



DO YOU KNOW WHAT THE GLYCEMIC INDEX IS?


This term is used to measure how quickly carbohydrates from a food pass into the blood as glucose after being digested. Logically, the faster this process takes place, the more sugar peaks are produced and the worse it is for your health.

The glycaemic index of a food can be low, medium or high and is measured with a numerical scale from 0 to 110. The higher this value is, the more glycaemic rises it causes by eating them:


  • The GI is high if it is greater than 70.
  • The GI is medium if the value is between 56 and 69.
  • The GI is low when it ranges from 0 to 55.


Remember that this term only refers to foods that contain carbohydrates.

Friday, November 23, 2018

How Can You Protect Yourself From The Flu? - 20 Tips
We know that in late fall and winter flu is a very common illness. That's why it's important to know how to protect yourself from the flu. In this article you can learn 20 ways to prevent it.

How Can You Protect Yourself From The Flu? - 20 Tips


What is the contagious period of a cold?

The active disease is considered to last up to 7 days, with an incubation period of 3 to 4 days.

How to avoid the flu when it is starting?

Once flu symptoms start there is no way to avoid illness. However, it is very important that you take steps to prevent symptoms from becoming severe or complicated by a bacterial respiratory infection.

The most important thing is to stay hydrated, maintain a good diet. Include vitamin C and zinc supplements. You can also use probiotics.

How to avoid a cold that is starting?

A cold is a viral illness. Viruses have a short cycle in the human body and there are no antiviral drugs for the common cold. Therefore, measures should be taken to strengthen the immune system and prevent symptoms from progressing for a long time: sleep well, eat properly, maintain good hydration, and add some supplement of vitamin C, ginseng, probiotics, or zinc.

Also take care of the people around you in your family group or people close to your work or study and avoid infecting them.

For this we have organized for you 20 effective ways to prevent the flu. Let's get to know them.

1. Avoid alcohol consumption

Drinking alcohol interferes with the quality of your sleep, which increases your chance of getting sick from not getting enough rest.

It is known that drinking alcohol at night can disrupt your REM sleep, paradoxical sleep that is the most repairing part of it.

Drinking a lot of these beverages also affects the functioning of your immune cells, which leaves you prone to developing infectious diseases.(Reference)

2. Clean your spaces inside the gym

Gyms are often places that collect dirt and germs from sweat and sweaty towels. To avoid contact with these microorganisms as much as possible, place a clean towel on the benches before sitting down.

Before grabbing equipment, weights, or other training tools, first clean them with antibacterial towels.

3. Manage your stress

Stress weakens your immune system, making you more likely to catch a cold or the flu than a more serene person (Reference).

Try to avoid stressful situations. Look for recreational activities or exercises to keep your mind busy.

4. Clean up your office space

Clean with disinfectant at least once a week, even if it appears to be clean, anything that comes in contact with other people such as the copier keyboard, microwave, elevator buttons and a chair armrest.

Rhinoviruses, responsible for the flu, can live on surfaces for up to 48 hours (Reference).

5. Include enough protein in your diet

Include enough protein in your diet to prevent flu

 

Research has concluded that protein-poor diets deplete the immune system (Reference). To avoid this, eat fish, yogurt and eggs, foods rich in protein.

6. Take probiotics

Positive bacteria that keep you healthy and protected from hostile bacteria.

One study found that taking probiotics regularly reduces the incidence of upper respiratory infections, such as cold and flu viruses (Reference).

Yogurt, olives, raw cheese, milk kefir, water kefir and pickles are rich in probiotics.

7. Drink plenty of tea

Drink plenty of tea to prevent cold

 

Drinking tea and breathing its vapor stimulates the cilia or hair follicles of the nose, which efficiently eliminates germs.

Lemon slims mucus and honey is antibacterial, properties that make it the best tea complement to prevent cold. (Reference)

8. Take a zinc supplement

According to the Mayo Clinic, zinc can prevent the rhinovirus from multiplying and lodging in the mucous membranes of the throat and nose. (Reference)

The mineral functions more efficiently in syrup or tablet because the substance remains in the throat and comes into direct contact with the rhinovirus.

Despite these advances, science demands more controlled studies to demonstrate the effectiveness and safety of zinc in preventing colds.

9. Drink plenty of fluids

Drink plenty of fluids to prevent cold

 

Drinking plenty of water a day keeps your body strong and ready to fight the germs of the common cold and flu virus.

One study found that staying hydrated boosts a specific immune response, allowing the body to kill viruses faster.

Drink plenty of water, 6 to 8 glasses per day, and avoid caffeinated beverages.

10. Clean your nose

A daily nasal wash with a syringe helps to eliminate viruses and nasal secretions.

Buy your nasal saline irrigation at any pharmacy or prepare one at home. Mix three teaspoons of iodine-free salt with one teaspoon of baking soda. Then use a teaspoon of this mixture in a cup with water and you're done.

11. Exercise

In addition to boosting your appearance and mood, exercise also improves your immune system by preventing the spread of colds and flu.

One study found that obese and overweight people are more likely to suffer injuries and diseases (Reference)

Exercises don't have to be strenuous, you just have to be on record. Start with routines that you can tolerate for at least 30 minutes a day, three times a week.

12. Get a massage

Getting massages at least once a month helps to get rid of stress and increase circulation, which improves your immune system by nourishing cells with more oxygen and blood.

13. Eat well

A study in older adults found that eating lots of nutrients improves the immune system and helps prevent diseases such as the flu.

14. Get enough sleep

Many studies have found that 8 or more hours of sleep at night is critical to maintaining a healthy immune system. Lack of sleep or poor quality sleep is associated with a decrease in your defenses (Reference).

15. Wash your hands often

The value of hand washing is underestimated, yet it is one of the most effective ways to prevent the spread of a cold or flu.

A scientific study revealed that young people who washed their hands more frequently had fewer infections with the flu than those who did not (Reference).

16. Eliminates tricks

Biting your nails or sucking on your fingers when you eat makes it easier for germs and viruses to get into your body.

Don't touch your eyes, nose, or mouth with your hands, because this is one of the ways germs enter your body and become an upper respiratory infection.

Avoid touching surfaces in public places such as stair railings or sinks in bathrooms because they are full of bacteria. (Reference)

17. Exhale

Exhale gently and slowly as you pass a person who has sneezed or coughed. Do it until you get a few feet away from it. This will prevent you from inhaling the polluted air.

18. Meditate

Meditate To Protect Yourself From The Flu

 

According to a study by the University of Wisconsin, United States, your mind is capable of reducing the chances of getting the flu by up to 50% (Reference).

The study included 51 people who did meditation exercises. They recorded 13 fewer illnesses and 51 fewer sick days than the control group during a flu season.

This result is probably a consequence of the reduction in the physical effects of stress, which weakens the immune system.

19. Clean the mobile

Your mobile phone can collect more bacteria than a public toilet. So clean it with a sanitizing wipe that eliminates the microorganisms that potentially enter your mouth.

Avoid using your phone in the bathroom or while eating. (Reference)

20. Don't eat sweets

A study by Loma Linda University in the United States found that eating 6 tablespoons of sugar in orange juice or a sugary drink weakens the white blood cells responsible for fighting infections.

The researchers found that the immune system slows down for several hours after eating or drinking sugar, so your resistance to infection will decrease significantly if you drink several sodas a day.

These are the best steps you can take and help you prevent a cold or flu.

Whether or not you get the flu or a cold is now up to you. It's up to you to spend days in bed or enjoy the winter with typical activities of this season.

What are the symptoms of a common cold?

The main symptoms of a common cold are:

  • Crystalline nasal mucus (medically called anterior rhinorrhea hyaline)
  • Nasal congestion and obstruction
  • Throat irritation
  • Dry cough
  • Fever or breakage
  • General malaise
  • Sneezing
  • Lack of appetite
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