High intensive cardio for a rainy day

There are dark, cold and rainy days when the closest gym seem to at least 50 km away. And the fact that today is Friday only further enhances urge to skip your workout.
Here's our suggestion for cardio today - it consists of six exercises with a duration from one minute that are performed two rounds in total.

1. Jumping Jacks 60sec.

20sec. - active rest ( slight jogging )
2. Lateral Jumps 60sec.

20sec. - active rest ( slight jogging )
3. Jumping Oblique Twists 60sec.

20sec. - active rest ( slight jogging )
4. Burpee 60sec

20sec. - active rest ( slight jogging )
5. Pendulum Swing

20sec. - active rest ( slight jogging )
6. High Knees

Rest 20 seconds and do another round of six such exercises.

Diet for healthy heart

 1. Eat 5 servings of fruits or vegetables a day!
Help in the fight against atherosclerosis and act as antioxidants in the body.
 2. Eat fish two times a week.
Fat fish (especially mackerel, sardines, salmon, trout, sardines, tuna) is a good source of omega 3 fatty acids, which in turn protect the heart and provide efficient operation. Forget entirely animal fats and replace them with olive oil or other vegetable oils.

3. Eat whole wheat bread every day!
Diet containing three or more daily servings of whole grain foods such as whole grain breads, cereals and grains (beans, peas), rye crackers, brown rice can reduce the risk of heart disease by 30 percent.
 4. Give up this fat and cholesterol will help!

Reducing total fat (especially saturated fat) will reduce the amount of cholesterol and fat levels in the blood. When replacing saturated with unsaturated fats will increase the level of good cholesterol at the expense of bad cholesterol in the blood.

 5. Maintain a healthy weight!
If you are overweight and able to lose weight, you will help the good work of your heart and you will be able to keep your blood pressure within normal limits.

 6. Limit salt!
Reduce the amount of salt consumed (7 grams per day for men and 5 grams per day for women) will help your blood pressure is not high performance.

 7. Be careful with alcohol!
Alcohol in large quantities destroys the heart muscle, increase blood pressure and is a prerequisite for being overweight. But the consumption of alcohol in moderate amounts (1, 2 units / cups per day) protects the heart, especially for women after the age of 40 and women after menopause.

Top 3 most nutritious low calorie foods

It is believed that low-calorie foods do not contain all the substances needed by the body, but it turns out it is not. Researchers drew up a list of foods that are not only low in calories but are super nutritious.
Broccoli is number one ranking with a low content of calories, but very rich in nutrients. First, it contains high amounts of vitamins. C, vit. K, beta-carotene, folic acid and B vitamins (B1, B2, B3, B6). Broccoli is rich and are calcium, iron, magnesium, potassium and zinc. Very appropriate for expectant mothers because they contain the most important vitamins and minerals needed during pregnancy, and this in a completely natural form. The most valuable ingredient in broccoli is Sulforaphane doubt. This substance prevents stomach cancer and cancer of the skin (by neutralizing the harmful effects of ultraviolet rays). Sulforaphane also stops the growth of existing cancer cells originated.

Beets - rich in antioxidants, iron, folic acid and potassium.

Cauliflower  - path is a source of vitamin C, and black coffee helps weight loss reduces the risk of type 2 diabetes and obesity.

Olive oil lubricates the circulatory system

Olive oil is an essential part of the Mediterranean diet, whose followers proven suffer less from heart disease. 1 tablespoon Olive oil contains 9.9 g monounsaturated fatty acids, 1.9 g saturated fat and 1.4 g polyunsaturated fatty acids. Olive oil is rich in antioxidants - polyphenols. The addition of 2 tablespoons daily menu olive oil to improve the condition of blood vessels and reduce inflammation in people with atherosclerosis.
 Fats are the most concentrated form of energy and contain 9 calories per gram of fat. Olive oil is no exception: 1 tablespoon contains 120 calories! And, although we provide healthy fats and polyphenols, yet we must not lose measure and be careful where, how and how much olive oil we use. In any case, it makes more sense to replace conventional cooking oil, olive oil, butter and margarine, we use not only basic food in various casseroles and desserts.

Healthy sleep helps with weight loss diets

Health, at least seven hours of sleep is so important to want to lose weight as diet, say Canadian researchers. Lack of sleep increases hunger signals in the brain, which increases the level of hormones responsible for appetite and so a person eats more and more, the study says the researchers, published in the Journal of the Canadian Medical Association.

 Study lasting 17 weeks, which involved 123 volunteers with overweight and obesity, showed that people who slept longer, had a much higher chance to lose weight. Experts in Eastern Ontario Research Institute and University "Laval" in Quebec have found that during sleep, the body loses 5 to 10% of fat cells.
 They recommend different diets and weight loss programs can be combined with measures to improve sleep. In this combination weight loss is not that short process, but in contrast, there was no yo-yo effect. By another experiment, the researchers found that if you increase the duration of sleep from 6 to 7 hours, even under very mild diet managed to lose 2.5 kg. for six years. Now scientists will establish what prevents most of the healthy sleep - such as watching TV, for example.

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.

Health with taste of honey - 6 health benefits of honey

Despite its high content of sugars - 82.4 g in 100 g of honey (of which 38.2% fructose, 31.3% glucose, 7.1% maltose, 1.3% and 1.5% sucrose complex carbohydrates), honey has many health benefits and has been used for ages as a broad-spectrum cure in traditional medicine around the world.
 Here are the health benefits that you can get from one to two tablespoons of honey daily:

 For nighttime cough in children 
New research by Israeli scientists showed that only one spoon of honey is enough to deal with nighttime cough in children aged 1 to 5 years old, triggered by respiratory infections of the upper respiratory tract. Experts under the direction of Dr. Herman Avner Cohen of Tel Aviv University conducted a placebo-controlled study of 300 young patients who had sleep problems caused by acute attacks of cough. Only 1 tablespoon (10 grams) honey 30 minutes before bedtime, calmed their sleep by reducing the severity and frequency of cough two times, compared with the placebo group.
 It is important to know that pediatricians do not recommend giving honey to infants under 12 months of age because it may contain endospores of the bacteria Clostridium botulinum, which immature digestive system can cause botulism with severe consequences and even death .

 Potent topical antibiotic
 Besides internal honey for centuries used externally for any skin injuries - from scratches and abrasions in more serious wounds, burns, surgical incisions or even caused by radiation radiations ulcers. They all "honey tincture" protect against inflammation and wound maturation, reduce pain and speed healing. This is mainly due to the naturally present in honey hydrogen peroxide produced by the action of bee enzyme.

 Forget the itching and swelling from mosquito bites
 The anti-inflammatory properties of honey help reduce the itching, irritation and swelling from mosquito bites. In such cases, dermatologists recommend a finger dab natural honey on the bite area so that applying a thin film soothing and healing.

 Stimulator that keep diseases away
 Honey is rich in polyphenols, particularly flavonoids - antioxidants that protect cells from the damaging effects of free radicals, keep the heart healthy and prevent various types of cancer. In addition, flavonoids contained in propolis and royal jelly have powerful antibacterial, antiviral, anti-inflammatory, anti-allergic and vasodilatory effect. They prevent and lipid peroxidation, platelet clumping, strengthen capillary walls and reduce the activity of the enzyme cyclo-oxygenase and lipoxygenase (reduce inflammation and soothe pain).

 Supporting the digestive system
 2006 study indicated published in BMC Complementary and Alternative Medicine, showed that replacing sugar with honey produced foodstuffs improves intestinal microflora in laboratory mice, acts as a probiotic. So if you want to preserve and stimulate the development of "good bacteria" that support normal digestion and health of the gastrointestinal tract, grab a spoon and a jar of honey!

 Dealing with acne
 In advance study of the University "Macy" in New Zealand shows that Manuka honey and kanuka was particularly effective in the treatment of Acne vulgaris - skin problems caused by inflammation and infection of the follicular ducts of skin pores on the face, neck or chest.