Health lies in a bowl of cherries

Cherries are one of the most popular summer fruits, and it really are super food filled with antioxidants and anthocyanins which are known to reduce the risk of heart disease and cancer. In addition, cherries contain melatonin, an enzyme which helps to regulate the circadian rhythms of the body: the heart rate and the sleep cycle. They are saturated with the vitamins that stimulate the immune system of a person.

Cherries are also used as a medical agent for the treatment of gout, because of their ability to reduce uric acid levels. There is even evidence to suggest that antioxidants can help prevent dementia and loss of memory.

Cherries have anti-inflammatory properties, and studies show that they can act as a painkiller with almost the same efficiency as ibuprofen.

These nice stone fruits contain high levels of vitamins A, C and E, as well as small amounts of iron, magnesium and potassium. Furthermore, an important source of fiber and helps digestion.

We offer you five easy recipes with cherries to include them in your diet more often:

 
 1. Topping of cherries

 This fruity dessert is perfect for breakfast, although it may seem a little strange. Remove the pits a few cherries and let them simmer on the stove as they add water, sugar and balsamic vinegar. Then leave them to cool. Mix them and add the zest of 1 lemon and almond extract. Then add them to granola or chopped nuts of your choice. This mix is perfect as a topping on your sour milk.


2. Grilled chicken with cherry sauce

 The fruit sauces are fashionable nowadays and this will not disappoint you. This recipe for grilled chicken with cherry sauce is made in the following manner - used raw, chopped cherries, minced red onion and fresh basil. All this is mixed with fresh lemon juice, balsamic vinegar and honey. With this sauce is abundantly coated chicken breasts and sprinkle with salt and pepper and bake on the grill.


 3. Bread with cherries and rosemary
 
 Focaccia is a traditional Italian bread, often topped with olives, raisins and rosemary. This option is cherry, rosemary and sea salt. Cake combines the sweet and salty taste. Knead dough for bread, leave it to rise, you have to double the size, then shape the bread and press the cherries into the surface. Sprinkle with olive oil, rosemary and sea salt around the bread and put to bake.


 4. Salad with cherries and corn

 Green salad goes together with tart fruit. This salad recipe goes best with baby spinach or arugula, to which add diced celery and onions. Then sprinkled with grains of corn, pitted cherries and everything is watered with vinaigrette sauce and maple syrup.


 5. Salad of chickpeas and cherries

Chickpeas is an excellent source of protein for vegetarians and it is an excellent addition to salads. This recipe is made with spinach, chickpeas, cucumber and lemon juice. Add basil and mint, and then put the soft pitted cherries. You can water the salad with balsamic vinegar and its slice goat cheese on top. Serve cool it.

Training Motivation for everyone!

IF YOU WANT TO BE THE BEST TRAIN LIKE THE BEST!

Confidence comes from discipline and training.

 First, do enough training. Then believe in yourself and say: I can do it. Tomorrow is my day. And then say: the person in front of me, he is just a human being as well; he has two legs, I have two legs, that is all. That is mentally how you prepare.

A lifetime of training for just ten seconds.

 The training of children is a profession, where we must know how to waste time in order to save it.

Priests are not men of the world; it is not intended that they should be; and a University training is the one best adapted to prevent their becoming so.

 What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know.

 Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.

 Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.

 Trust should be the basis for all our moral training.

Fitness protect from depression

30-minute workout can significantly improve the emotional state, a study by the American Association for Mental Health. 

Regular physical activity increases self-confidence and reduces stress, say researchers. It can be used as prevention and treatment of depression and anxiety. People who exercise regularly develop depression and dementia by 30% less than in their inactive peers.

Researchers express recommendation workouts to be used as a "regulator" of mood, but warn that zeal may have the opposite effect, leading to negative attitudes - irritability and concentration in themselves. It is important to be selected pleasant and balanced workout, corresponding to physical abilities.

Researchers pay attention to the fact that the majority of the population do not exercise enough - only 40% of men and 28% of women obtain their recommended average of 30 minutes of physical activity a day.

Physical activity in diabetes is important

Even an hour a day sports can slow sites of disease progression.

Practicing physical exercise in diabetes can alleviate pain and discomfort.

According to the study, even only one hour a day sports can slow the progress of the disease.

It is recommended to consult with a specialist to focus on the correct physical activitytailored to disease and the individual characteristics of the organism.

Rules of the gym at gunpoint

Canadian researchers say it is not the frequency of trainingbut the total amount is most important for good health. Iain Jensen and his team studied more than 2,000 adults to determine whether the frequency of physical activity during the week is as a risk factor associated with cardiovascular disease and stroke and controversial trauma.

Defined on the basis of decades of research and interviews between specialists in different areas, 150 minutes of aerobic exercise per week are recommended for healthy people in the world of modern medicine. The discoveries suggest that no matter how adults allocate their 150 minutes time if anyone has missed any physical activity and exercise from Monday to Friday, but was an active weekend is irrelevant. Modern fitness instructors condemn it, but the facts speak by themselves: this person will get the same health benefits as well as people who train for 25-30 minutes each day during the week.

During the study, physical activity in the thousands studied was measured by accelerometers, which are worn on the belt. Accelerometers are small electronic devices no bigger than a matchbox, which measure the number of moves made​​.

For their study, Dr. Jensen has chosen Only people who respect the rule of a minimum of 150 minutes of physical activity a week. It is divided band of people who are often active - for five to seven days per week, and the people who are active at less - from one to three days a week. Analysis of the data indicates that the first group of frequency of cardiovascular complications and sports injuries is highest.

The important conclusion, which would otherwise give in-depth analysis is as follows:

• Adults should aim to be physically active at least 150 minutes per week, regardless of the frequency of training, provided to avoid overloading.

• It is important to practitioners to comply with your own schedule as a factor for physical activity is the time you have each weekbut then the working age in most cases is limited.

• According to researchers, the most common sports injuries in gyms and cardiovascular problems, congestion occurred in training during the week while training on weekends are more relaxed, and significantly less likely to rush.

Short workouts are also helpful !

It is widely believed that maintaining a good physical fitness requires long hours of hard work in the gym or training in athletics. New research by the Norwegian University of Science and Technology reverses this notion completely. It shows that only 4 minutes strenuous exercise three times a week doing dilapidated men stronger and more durable physically.

 Regular exercise increases the maximum transmission capacity of blood oxygen - a well-known measure of physical fitness. However, there is not yet known how much exercise is needed and how intensively they must be in order to achieve a certain increase in this capacity. To begin to unraveled Gordian knot, researchers from the University of Measurements with their students.

 Their data show that one of probably the most economical strategies from the efforts is the holding of three weekly sessions of strenuous physical activity lasting only 4 minutes. They measure the oxygen capacity of 24 inactive, healthy men before and after completion of 10-week course on the syllabus.

 The participants were divided into two groups. One out of training 90% of the target heart rate for the age group and the second - on 70%.

 Training sessions achieved 13 per cent increase in the oxygen capacity of the blood in the first group and 10 percent in the second. Considered is a reduction in mean blood pressure of the participants in both groups. Also, it is reported accurately hemoglobin content of the blood and its modification after completion of the program. Are not taken into account changes in the number of Cherevno cells.

 A limitation of surveys, however, is the small number of participants. Furthermore, the design of that study it can be assumed that such a rapid and significant increase in the oxygen capacity is achieved only in the inactive men. Fully probably 10 per cent increase in the oxygen capacity of physically active man who has a much higher output level to achieve by far more intense and prolonged.

 However, given the large number of inactive and obese men and their larger relative share in society, the study has its benefits and contributions. It may be particularly useful for people who need "initial impetus" of momentum that put them on the path to better physical shape.

For the first time to the gym?

Visiting the gym is a good sign - indicates a desire to get in shape. We present the basic principles and ideas of training, as well as some basic rules... 

When preparing the exercise program, the choice should be between melting overweight or gaining muscle mass. Experts say that a program can not include both goals.

The first step: setting a goal. Have sound judgment - is available muscle mass, but quite fat or fat will melt, but there isn't also a very specific muscle? Once this is determined, you must select a proper diet.

If the first goal is weight loss program begins with dietary changes: six snacks, split equally over time in two or three hours. Each of them should contain protein - eggs, nuts, red meat or chicken or fish, carbohydrates with a minimum sugar content - wholemeal bread, sweet potatoes, fruits, brown rice, and, of course, the optimal amount of water.

If the target is gaining muscle mass is required taking at least 2 grams of protein per kilogram of weight of the train with every meal. These meals may be more voluminous, and at least two of them must end with a protein shake. This meal, however, is double-edged sword: with so abundant nutrition and the body is muscle and fat, and if you miss even one workout plan obesity avalanche gaining momentum.

Second step: deciding whether you will first force or body will burn fat.

Strength training with weights three times a week: one day for chest, shoulders and triceps, the second day - for back and biceps, the third - for feet. Must be loaded on multiple muscle groups with each workout. Each training day repetitions of these exercises should be between 5-8 and before next set obligatory are made breaks 2-3 minutes. It is important that these exercises should be done without prior cardio - exercise bike or treadmill, because they supply the muscles with more oxygen, and aerobic conditions are slowing down the accumulation of muscle tissue.

Weight loss program is very similar to the powerplant, but runs at a faster speed and more repetitive. Again will take three days per week, but the areas of load will be different: first day - chest and back, the second - leg, third - shoulders and arms. Between each repetition, breaks should not be more than 1 minute. Here, to the surprise of regular fitness buffs with more experience, also not recommended cardio. Running and cycling are the best ways to lose weight, they tend to support the results already achieved. If there is no tone, it is still allowed to the beginners to replace the wheel or track with jumping rope jumping 20 seconds followed by 20 seconds rest. However, the rope should not take more than 10-15 minutes of exercise.