The humble dandelion

Dandelion, although modest plant species in no way ordinary. It is rich in vitamins A, B, C, D, and the minerals iron, zinc and potassium. Dandelion involved in various recipes for salads, sandwiches, and for making tea. Its roots are coffee substitutes (taste the difference between it and normal coffee barely felt) and the colors make wine.

Dandelion roots are mainly used to increase appetite, problems with the liver and bile. The leaves of the plant are diuretic agent, improve digestion, enhance immunity and antioxidant for the body.

 Benefits of dandelion for bodybuilders

The most important thing for big muscles are to be well formed. To achieve a similar effect, it is sometimes helpful to take a diuretic and to get rid of excess water. The best option is herbal supplements. Dandelion is effective and natural diuretic, to be used successfully in both traditional as well as in modern medicine.

 Because of this quality dandelion is an active ingredient in many herbal supplements and fat burners. You'll also find in multivitamins and antioxidants. The form can be as herb capsules, extract, tincture or tea. In order to reduce the bitter taste of the dandelion, it is often combined with other herbs, such as ginger, licorice etc.

 Side Effects

Dandelion is a wonderful herb that has no negative side effects and helps to relieve specifically feeling unwell. Avoided only if you are allergic to itself dandelion, have problems with your liver or kidneys.

 The most searched part of the dandelion are the roots, as it is considered to contain the most valuable properties. The humble dandelion is a good natural supplement if you want to improve the overall health of the body.

What kind of vitamins and minerals we need ?

Recovery of the body after a workout at the gym requires multiple vitamins and minerals are involved in the synthesis of new cells and tissues. For example, some vitamins and minerals needed to support the creation of endogenous anti-inflammatory compounds, here they are:

➡ Vitamin B6
➡ Vitamin E
➡ Vitamin C
➡ Niacin
➡ Zinc
➡ Selenium
➡ Magnesium

 Vitamins

Vitamin C - also called ascorbic acid or L-ascorbate is a water soluble vitamin. Gross formula is C6H8O6 and has a molecular weight of 176.13 grams per mole. Left in air at room temperature was rapidly oxidized.

 Vitamin C

Due to the large number of beneficial effects on the human body. Vitamin C is used as a food additive, including in a number of drugs against influenza and cold diseases and in Bulgaria can be purchased from a pharmacy without a prescription in the form of tablets or vials. The most prominent role of ascorbate in the living organisms is an antioxidant and in the synthesis of collagen.

 Vitamin E

Vitamin E participates in the activity of the endocrine glands, especially the gonads, affects metabolism, regulate the distribution of fat and water in the body, ensures the proper functioning of muscle and nervous system. Its absence leads to infertility and miscarriages. It was found that the vitamin E is well conserved  vitamin A and so when there is a shortage of vitamin E, is observed deficiency of vitamin A. The human body requires a day is 10 to 25 mg of vitamin E. In a - large amounts of it is located in wheat germ in leafy vegetables in green peas, in carrots, in the nuts of almonds, walnuts, etc..

Vitamin B 
 
This is a vitamin essential for people suffering from hair loss, brittle nails, dry skin problems. This is why vitamin B is one of the important ingredients of the masks for hair and face. It is also recommended for people who are actively engaged in sports. It is also believed that vitamin B has a positive effect on allergic and psychotic disorders, as it has anti-stress effect. B vitamins have the greatest impact when adopting complex. Contained in pure pork, milk, nuts, eggs, cereals, liver.

 Minerals

Minerals are necessary for normal cell function, and serve as assistants in many enzymatic processes involved in the synthesis of connective tissue.

• Calcium

The main function of calcium is structural. The skeleton of the adult male contains about 1.2 kg of calcium. There is continuous movement of calcium between the skeleton and blood, and other body parts. This is precisely controlled by hormones. Calcium also plays a role in cell biology. Calcium can bind to a wide range of proteins altering their biological activity. This is important in nerve impulse transmission and muscle contraction. Calcium is also needed for blood clotting, activating clotting factors.

•  Boron and manganese

Boron and manganese are very important factors for the synthesis of collagen and GAG, and metabolism. It is known that some medications interact negatively with some other minerals, boron and manganese help to overcome this problem.

•  Zinc

 This mineral is essential for the human body. Its deficiency can cause a weakening of the immune defense, hair loss, weight loss, loss of appetite, depression, swelling, rash and other skin problems. Enzymes, which contain zinc, helping to enhance the immune system, protection from free radicals, recovery of wounds, synthesis of proteins, preservation of vision, the maintenance of fertility in adult, control of the growth of children and also help in cell reproduction.

•  Honey

Copper is a coenzyme in the oxidation of lysine, which is essential for the conversion of collagen and elastin. It has anti-inflammatory properties and can relieve pain in arthritic and damaged joints.

How to have more energy ?

We all need a lot of energy, especially during the busiest times of the day. There are countless materials that are devoted to this important topic. We will offer a few tips to increase daily energy and you just have to use them to forget all tiredness and lack of humor.

Although you probably will be not able to apply everything, even a 1-2 performance of our recommendations will help you feel a perceptible difference in a positive way, and this will be reflected in the great work and the gym.
Here are our 10 tips. Let's get started ...
  
 1. Eat more often.

Perhaps the most important recommendation that you should follow and it is mandatory. The reason for the importance of frequent meals should you clear: food = fuel = energy. Whenever you feel that your energy levels are lower, you just have a healthy breakfast.

  2. Eat natural and pure as possible.

Of course, it does not matter how often you eat is important and what you consume! Avoid processed products filled with chemicals, preservatives, salt, refined sugar. No benefit from them, but only harm.  Emphasize fresh fruits, vegetables, natural food that is not processed with tons of chemicals.

Quality food will supply your body with plenty of nutrients that will recharge your muscles and your brain so that you will be top level in the gym.

  3. The proper amount of carbohydrates.

Many people involved in fitness, go too far in restricting carbohydrates per day. The truth is that our bodies need them, so that should not exclude them, just to find the optimal quantity for us. A good rule of carbohydrate intake is eating about 30 grams per meal.

Focus on rye or whole wheat bread, oatmeal, fruits, vegetables, bean products, brown rice, boiled or baked potatoes, are good sources of carbohydrates. Limit soft drinks, processed juices, sweets, ice cream, etc. Sufficient is a quick look on the label of a product to determine whether it is appropriate.

  4. The proper combination of vitamins / minerals / useful omega fat.

Try to get from food. Sometimes it is very difficult, so you can head to the line multivitamin and omega 3-6-9 products that are on the market for nutritional supplements.

 5. Pre workout energy matrix.

It is extremely difficult to have enough energy to workout after a long day. And it has a solution, since we are in the era of pre-workout products that flooded the market and most of them really work and maximize our results in the courtroom.

6. Hydration.

Every biological function in our body is dependent on water, including the use of sugar and fat for energy for our muscles. Better hydration facilitates the proper functioning of the body, and if you exercise, the water is more important. We're talking about at least 2-3 liters a day. 

 7. Keep track of the amount of caffeine you consume.

Yes, caffeine gives energy, but in some cases leads to a vicious circle and addiction, which is bad for you. You feel tired, drink a cup of coffee, but after a few hours have dropped again, and you need more caffeine. Limit it just before your workout and strive not to break your dream. If you drink more than 2-3 cups of coffee a day, then you are addicted and need to reduce it!

  8. Quality sleep.

Everyone has different needs in terms of quantity of sleep. For most people, seven to eight hours is the optimal option. Sleep is very important to how you feel the next day and for muscle growth.

 9. Exercise in the morning.

We know that getting up early is difficult, but even a workout of 15 minutes will be a great help to increase your daily energy.

 10. Do not overtrain. 

Overtraining is common, especially if you are exercising very intensely and you have no enough time for recovery. Train hard two days and the third do very light cardio workout. So you will not feel like lounging on your days off, and your energy levels will remain high.

3 things that adversely affect memory

1. HERPES
People with this virus or similar chronic infection tend to 26% more to give lower scores in tests of memory, compared with people who do not have such infections.

Long-term infection burden the immune system and injure blood vessels leading to the brain. The result is reduced mental capacity. It is still not clear how to deal with these effects once and for all, but with mental exercises and antiviral medications can reduce the damage.

2. Low levels of Vitamin B12

According to researchers at Rush University, the lack of this vitamin allows dangerous to introduce amino acids in large amounts into the bloodstream, where it struck down the arteries, thus reducing blood flow to the brain. This is easy to fix by taking eggs, beef, milk and seafood, as these foods are good sources of B12. If you are taking a multivitamin is also an option, as most of them contain more than 3.2 micrograms, which is the recommended amount per day.

3. Stress

Many of us happens to us we can not remember all the tasks that we have for the day. But a serious life of constant stress can cause long-term memory problems. Czech study showed that jobs that run under great stress increase the risk of dementia by 35%. Inflammation, which increases in response to stress hormones accelerate aging of the brain.

Vitamin D and B reduce the loss of muscle

Over time, the body starts to lose muscle mass. This significantly reduces the ability of lifting and carrying of heavier items, and balance, which causes frequent falls and injuries.

According to experts, the right diet can significantly reduce the loss of muscle mass and help to normal life and after the age of 65. 
One reason for the loss of muscle mass is reduced intake of protein, vitamin D and vitamin B, experts explain. They advise to take as much grams of protein a day as weight. For example, if you weigh around 70 kg is better to obtain such proteins a day in 70 g. 
Regular obtaining Vitamin D is also essential for maintaining muscle mass. Obtaining it can be achieved by exposure to sunlight, the acquisition of vitamin with consumption of dairy products. Consumption of meat, grains, fruits and vegetables regulate and prevent saturation of the body with acid, which reduces the risk of muscle loss.

The supply of vitamins of group B, in particular vitamin B12 and B9 (folic acid) can help improve and strengthen muscle function. 

Vitamin B12 can be obtained through the consumption of dairy products and eggs.

Foods rich in folic acid are dark green leafy vegetables, green beans, citrus fruits, whole grain products. 

Besides best diet for maintaining good health and strengthening muscle mass and strength, it is important regular moderate physical activity, supplement specialists.

Avocado

 One of the most valuable products raw foodists is avocados. Biochemical composition, reminiscent of nuts more than the fruit provides enough protein to completely replace meat and cheese in your daily diet. 

 Avocado is rich in potassium, iron, zinc, magnesium, vitamins A, PP, E, B1, B2, B6 and mono-unsaturated fats. Contains 218 calories per 100g.    
 It is believed that avocados cure diabetes, high blood pressure, ulcers, gastritis, anemia and cardiovascular, eye, kidney, liver and biliary diseases, strengthens the immune system, enhances metabolism works against tumors and cancers. Cleanses the blood, regulate the menstrual cycle and other gynecological problems and almost no disease where it will beneficial effect. Tones the nervous system and psyche.
 Avocados are not subjected to the thermal treatment because it starts to taste bitter. Consume only raw.
To be ready for consumption, the fruit should be soft but not spots. If you buy it hard, leave it for a few days at room temperature to ripen.

Milky diet for flat stomach

The diet should not be followed beyond 14 days may be repeated after a break from one to two months.

 Yogurt dinner shrink abdomen and removes venous edema. Milky diet menu is very easy to follow. Before each meal, drink a glass of water of 200 ml. 
Breakfast: yogurt, 1 baked apple tea with honey
Lunch: 200 g nonfat cottage cheese, 1 cup skim milk
Dinner: 1 boiled egg sandwich on whole grain bread, tomato and cucumber
Snack: 1 apple, 100 grams of yogurt
 Milky diet for losing weight:
First day: 5 boiled potatoes and 3 cups low-fat yogurt
Second day: 100 grams of boiled chicken, 3 cups low-fat yogurt 
Third day: 100 g boiled beef and 3 cups low-fat yogurt
Fourth day: 100 grams of boiled fish and 3 cups low-fat yogurt
Fifth day: fruits and vegetables and 3 cups low-fat yogurt
Six days: only yogurt
Seventh day: only mineral water
  
The diet is not recommended for people with excess stomach acidity. Diet is strong and can remove about 5 kg with her, but will probably feel weak. Drink vitamins will not interfere with your daily responsibilities.

5 foods to tone

There comes a time of year when eager anticipation of spring and sunshine is replaced by weariness and melancholy. These 5 toner will help beat fatigue, to revive and even become a little more sexy:
1. Mint

  Peppermint is an excellent way to keep the tone as during the long winter holidays and during spring avitaminosis. So when you feel that things are starting to escape from your eyes, drink a glass of mint tea or chew a few mint leaves. The effect will surprise you!
2. Dark chocolate

  Only two pieces of dark chocolate enough serotonin to improve your mood. At the same time you will get a triple blast of energy contained in cocoa beans caffeine feniletilamin. In dark chocolate with a cocoa content of 70% and contains antioxidants that are good for the blood vessels.
3. Salmon, mackerel, herring and other marine fish

  Omega-3 fatty acids in baked mackerel and poached salmon will help you to deal with fatigue and restore your strength for new feats in the gym or the mall.
4. Eggs

 Only two eggs contain your required daily dose of vitamin B12, which plays an important role in maintaining good mood. Make your breakfast omelette with vegetables and eat it with a slice of white bread - and you'll be lively during the day, without worrying about excess calories.
5. Oysters

  Half a dozen oysters will provide the needed daily dose of zinc. This chemical element is essential for the production of testosterone - the hormone which improves the romantic feelings for both genders. In addition, oysters are a source of dopamine, which guarantees toned and your brain.

Food from the sea

  Fishes of the sea and crustaceans contain 8-25 percent protein which content of essential amino acids do not yield a protein of beef.. Therefore they should be included in the menu of children and sick people who need to stimulate the recovery process. 

 In fish is soft connective tissue that breaks down five times faster than beef and almost completely absorbed. The fats of marine fish and crustaceans are rich in phospholipids, lecithin, essential acids and other biologically active polyunsaturated fatty acids.
 The meat of marine fish contain small amounts of vitamin C, however, many fat soluble vitamins - retinol, tocopherol, vitamin D and others. (2-3 times more than beef). Fishes of the sea, crustaceans are rich in minerals - phosphorus, calcium, magnesium, fluoride, micronutrient - cobalt, copper, zinc, iodine, etc.. In general, the lack of minerals in the diet increases the risk of cardiovascular diseases, cancer, endocrine disorders and many other diseases. Gifts of the seas are particularly rich in iodine. A daily healthy person needs iodine is 200 gamuts. Marine products contain from 30 to 300 or more gamuts iodine. Seafood can enrich our food with the optimal amount of iodine, which is particularly important for patients with impaired thyroid function. Furthermore, iodine acts anti sclerotic.
 Sometimes fish food is more useful than the meat, which is appropriate to take turns. However, liver and kidney disease, gout in heart damage and more. Fish dishes are not suitable. If systematic and rational use of sea products will enrich your daily menu with important and essential nutrients. You will be more healthy and vigorous.

Diet for the whole family

The fight against excess weight has always been a hard thing because it entails reducing calorific value of the food, even changes in behavior during feeding. This is difficult to obtain at one end of the table, while others eat all their meals.
 That is why diet is very effective if done with others. Of course, everyone has different nutritional needs at different times of his life - one way to feed youngsters in other adults. As women have to constantly provide food containing iron and magnesium.

 This family diet for a start and set common binding principles applicable to all categories of age:
- Eat at least 3 times a day - with regular meals relieve urinary and digestive system better absorb food.
- Avoid frequent snack on sweets - very rich in sugar and fat foods (biscuits, chocolate, nuts) replace it with yogurt, fruit, cheese ...
- Drink plenty of water - that suppress hunger accelerate cleansing the body of waste products. Drink at least 1.5 water per day!

 Diet for ladies is suitable for those who work in one place and almost no exercise. The diet includes:
- Dairy products - 3 times a day;
- Lean meat (125 g) - beef, lamb, fish or 2 eggs - 2 times a day;
- Raw or steamed vegetables (optional) - at least 2 times a day;
- Fresh fruits (150 g serving) - at least 2 times a day;
- Bread and cereals - 1 time per day;
- Fats (to flavor salad) - 5 g of oil and 5 g of olive oil.
  
Diet for Men is suitable for those who are dynamic, concerned with physical activity. The diet includes:
- Dairy products - 3 times a day;
- Lean meat (140 g) - chicken, beef, fish or 2 eggs - 2 times a day;
- Raw or steamed vegetables (optional) - at least 2 times a day;
- Fresh fruits (150 g serving) - 3 times a day;
- Bread and cereals - 2 time a day;
- Fat - 5 g 5 g butter and olive oil (to flavor salad).

 The diet of adolescents is appropriate for puberty, especially for girls in this age who have an increased need for calcium. The diet includes:
- Dairy products - 4 times a day;
- Lean meat or fish (140 g) - 2 times a day;
- Raw or steamed vegetables - at least 2 times a day;
- Fresh fruits (150 g serving) - 3 times a day;
- Bread and cereals - 1 time per day;
- Fat - 5 grams of butter for breakfast and 5 g of olive oil to flavor salad.