Muscle Building Accelerate - 7 Healthy Tips For Beginners

Discipline and fighting spirit are not enough to build a lot of muscle mass over a short period of time. How you can speed up muscle growth naturally, read here.

Muscles like Arnold Schwarzenegger - this is probably a dream of many men. But the way to it is often long. Many men fight each other day by day in the gym and renounce social contacts from the environment, because they have only one thing in mind: build muscle in record time.

We humans are by nature very impatient. Successes must be visible quickly, otherwise the fighting spirit and the discipline will quickly disappear. This impatience is often reflected in the women in losing weight, and in men in the muscle building. But as the saying goes? Good thing wants to have time.

Various factors responsible for muscle building

The muscle build-up can be accelerated, but the daily course to the weight bench simply is not sufficient. This includes much more.

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Daily sweating and strains of weights will make you get up in the morning and feel as if you're feeling fine. So you know in the morning that you can not give 100 percent on today's training day. No wonder! The body needs sufficient rest between the training units. In this regeneration time it is enormously important to give the muscle time to grow.

As a rule, 48 hours are sufficient to give the body the necessary rest.

➤ Tip 2: Adjust the diet

Nutrition also plays a decisive role in muscle building. Without vitamins, carbohydrates & Co. you can not bring full performance. You can only expect the best performance from your body if you give it "best food". These include above all:

➩ Carbohydrates

Look for a balanced diet. This also includes carbohydrates. They give the body strength and the necessary power. Without the addition of carbohydrates, you lack the energy to get through the workout.

Even after the workout a portion of carbohydrates in the form of dextrose and fructose should be added to the body.

➩ Vitamins

If you want to gain muscle, you should eat vitaminically. Vitamin B6 is particularly important. The more protein is added to the body, the more vitamin B6 the body needs to transform the protein properly. (Here you will find foods with increased vitamin B6 content) Other vitamins from the B series are also important for athletes. Vitamin B12, for example, plays an important role in the conversion of body proteins. As a result, the muscle build-up is significantly boosted.

➤ Tip 3: Add protein

If you want to build muscle fast and fast, you should write down protein on your nutrition plan. Egg white is necessary, in order to be able to build muscles at all. About 1.8 grams of protein per kilogram of body weight the body needs in intense training to build muscle. This corresponds to a mass of about 20 to 30 eggs a day. But who wants to eat so many eggs a day? Certainly no one.

Alternatively, there are fortunately various protein shakes on the market. Since the selection seems almost infinite, you have to pay attention to quality when buying. High-quality products, such as the matching packages from egg.de or the Designer Whey from ESN, have a protein content of around 80 g per 100 g concentrate. An aspect that athletes attach great importance to in terms of taste and ease of solubility in water.

Such a protein shake or protein shake, should be drunk right after the workout. Thus the body can consume the protein directly for the muscle formation. Even during the resting phases, the increase in protein should be strictly observed. The muscles grow during the regeneration time and not during the training directly.
➤ Tip 4: Avoid stress

Impression, a stressful working day or anger with the partner can cause mental stress. Together with the physical stress that is triggered during training, muscle building is inhibited. Who wants it? So avoid the stress situations as much as possible. If everything is too much for you, just take a break. (Lesetipp: How you can reduce stress in everyday life)

➤ Tip 5: Sufficient sleep for body, mind and soul

If you train a lot, you need enough restful sleep. At least 8 hours a day are mandatory. Very important: Uniform. Do not go to bed at 9pm and the next day at 11pm. The body should find a firm sleep rhythm.

If you feel uncomfortable in the morning, try to have a nap in the afternoon. Already 15 minutes can produce miracles.

➤ Tip 6: Intensity of the training

A training session should take about 45 minutes. Each exercise, such as bench pressing or weight lifting, must last between 30 and 40 seconds, so that the muscles are sufficiently loaded.

Many men always think they need to lift a lot of weight to build muscle. That is not completly correct. It is much more important to keep the exercises clean during the whole time.

Conclusion

If you stick to these tips, there is nothing to stand in the way of faster muscle building. Sufficient sleep, healthy eating and the intake of protein are the key to success.

»Another tip at the end: Do not constantly compare your muscle build-up with others. Every body is differently predisposed. One builds up muscles fast, the other takes more time. In the end, only the total result counts.

People's Backache: What you can actively do about it

Studies show that back pain is still the number one for the nation. This does not have to be, because everyone can actively do something about it.

Back pain has become a national disease [/ caption] For many, he is an old acquaintance: the back pain. In Germany, he is even the number one of the people. In the case of hardly any other illness, an incapacity for work is often presented as in the case of back pain.

Back pain is not the same as back pain, because the causes are quite different.

No matter where the cause lies, those affected do not have to accept this. On the contrary, anyone who becomes active can even reduce the risk of back pain.

Back pain is the most common cause of work injury

Whether man or woman, young or old - back pain can hit anyone. Even young people are not immune from a disease: Especially in the age group of 11 to 14-year-olds, more than half of the population is affected. The most common cause of back pain in children is seen by physicians in blocking (dysfunction) of individual spinal areas. This is caused by heavy school bags, too much use of media or a lack of movement.

In adults, the workplace plays an important role in back pain. A survey of employed persons showed that both men (40 per cent) and women (45 per cent) complained about pain in the lower back almost as often, while women (58 per cent) increased pain in the neck and shoulder area than men (37 per cent ) To suffer. Due to the complaints, many incapacity for work is caused annually - almost half of the cases are related to the diagnosis of back pain.

The causes of back pain are usually due to a one-sided load, long sitting and maladjustments. Other triggers are also possible:

poor sleep environment, such as a mattress that is too soft or too hard
psychological or psychosocial burdens, caused, for example, by a high work requirement, a low level of work satisfaction, and stress
Wearing heavy loads
In addition, injuries, inflammation or wear can lead to problems with the back.
Active against back pain

A pinch here, a dull throb there - back pain can be felt in a very different way. In many cases it is not necessary to deal with the complaints. For only the fewest ones are specific back pain, caused, for example, by a herniated disc. Since the causes of back pain can often be found in everyday life, those affected can become active themselves.

➜ Movement is doing well

It does not necessarily have to be the gym or back school, even for home, there are simple exercises against back pain. The focus of the exercises is not only the strengthening of the back, but also the trunk and abdomen.

➜ Back-friendly workplace

Anyone who sits long at the desk should set up their workspace ergonomically; a back-friendly chair as well as the correct height of the table and the appropriate distance to the screen are important.

➜ Bend and lift correctly

In doing so, never lift from the back. For lifting heavy loads better go to the knees and hold the back straight.

➜ Relaxation method

In the case of tension, but also to relieve stress, soothing massages, yoga or autogenic training are recommended.

If, despite all the preventive measures, back pain occurs, those affected do not have to go to the doctor immediately. A doctor's visit is usually required if the back pain persists or the discomfort worsens. The physician will make an accurate examination and diagnosis before recommending appropriate therapy.

8 tips against cold feet in winter

Yes, yes, the women suffer and the men laugh when woman once again does not know where with her ice feet. But if they land on the man's body, then the laughter quickly disappears. It is now really so that on winter days the foot temperature of women can fall down to eight degrees. Strange but true!

But why do women get such extreme ice feet? This is quite simply explained: 40 percent of men consist of muscles. If these are working, the energy required for this is converted to heat by 80 percent. Women, on the other hand, have only a muscle percentage of 23 percent. As it is now easy to see, women naturally produce less heat. And the heat that is produced at all is sent to important organs such as the abdominal and thoracic organs, and to the brain, because they need a constant temperature of 37 degrees to function properly. For the fingers, the feet and for the nose, this heat is no longer sufficient (interesting video explanation here).

In addition, women are usually also more petite than men, which means that there is still a higher heat loss. In addition, there is also the fact that the heat transport in a woman works differently from the man and also the skin of men is about 15 percent thicker.

In winter, ice feet have high season

With the winter break, cold hands and feet have high season again. That is clear, because what would be the winter without walks through the snow and the visit to the Christmas market? But if the feet are already so cold that it hurts, then women really have nothing more to laugh. So here are a few tips to help you fight the ice age on your toes, so you can keep your feet warm in the open.

With these tips, cold feet have no chance

Tip 1 - Wear the right footwear:

First of all, it is important that you wear the right footwear in winter. If you walk around in the cold season with sneakers, it is no wonder that your toes become icicles. The perfect footwear for the winter should:

➥ have a moisture-repellent rubber sole
➥ consist of breathable material
➥ do not sit too tightly (otherwise the blood circulation of the feet will be disturbed)

As beautiful as your pumps and low boots may look like & in the winter they should rather stay in the shoe box.

Tip 2 - Wear the right socks:

Instead, pull two pairs of stockings or socks of natural materials or blended fabrics. They absorb sweat and insulate your feet.

It is important to keep the socks loosely and do not pinch your feet. The pressure on the blood vessels inhibits the blood circulation, which in turn promotes cold feet.

Tip 3 - Using Thermosoles:

Wear in the shoes obdrein still a thermosole. It is best to use aluminum foil as this provides a cold and wet protection. Another advantage is that the soles fit into every shoe.

Thermosols are basically built in three layers. The uppermost, which lies directly on the foot, is covered with aluminum. Underneath is an insulation layer that keeps cold from the feet and a layer with a profile so that the sole does not slip in the shoe.

Tip 4 - Use heated inserts:

In addition to the thermosoles, there are also heatable insoles to buy in the trade. These too can be cut back to their own shoe size. Simply insert and place the leg cuff on the sole of the shoe around the ankle. It is already comfortable in the shoes.

Tip 5 - Wear Thermoleggins:

To keep the feet from getting cold, you should use a thermol strap or even a proper thermo-pant that keeps your legs warm. If the legs are warm, the feet are generally better.

Thermohoses are available for example at Amazon in the most diverse lengths and colors. So here should really be something for every taste. They are pleasantly soft and warm on the inside.

Tip 6 - Use Foot Heat Cream:

In the pharmacy, but also in normal trade, there is also foot-warm cream to buy. This nourishes the feet, promotes the blood circulation and thereby ensures a pleasantly warm feeling on the feet.

With such a cream, you can beat two birds with one stone: on the one hand, you can care for your feet, and on the other hand you can ensure that your feet are warm.

Tip 7 - hot food:

If you know you are going to be outside the door or even be outside, you should eat something sharp. Chili, curry, pepper, ginger and cinnamon bring the blood circulation on the trot and provide for comfortable warmth from the inside.

Of course, you will not have these spices on hand when you are on the road, but there are e.g. Ingwerbonbons to buy. Just put it in your pocket and sometimes suck. This immediately brings the blood flow into circulation.

Tip 8 - Toe Gym Exercise:

To ensure that the toes do not get cold, you should take some toe gymnastics from time to time. Stand upright and push your toes up and then down again. This exercise is blood circulation-promoting and therefore helps to keep cold feet.

What to do if your feet are already cold?

We wanted to show you with these tips how you can avoid almost frozen toes from the start. If it has already happened and your feet are ice blocks, then help:

➤ warm foot baths
➤ a warm granular pillow or cherry stone pillow
➤ Heat cream
➤ an electric foot warmer

Preventive measures against cold feet

If you generally want something against cold feet and want to prevent them, then you should:

➤ drink at least two liters a day (dilutes the blood and strengthens the blood circulation)
Vermeiden Avoid deficiency of B vitamins
➤ Do not beat the legs (block the veins)
➤ Sports
➤ go to the sauna once a week
➤ go barefoot a lot
➤ Feet the feet (for example with a hedgehog or a brush)
➤ Make hot-cold interchangeable baths / changing cubicles

Preventing stroke: 6 everyday tips reduce apoplexy risk

The fear of a stroke is extremely high among the German population. In a survey, about 54 percent of respondents said they were afraid of an apoplexy (medical stroke). This anxiety is not unfounded, because in Germany more than 200,000 people suffer a stroke each year.

Contrary to popular opinion, a stroke has nothing to do with age. Even young people may experience an apoplexy, or genetic predisposition may be the cause. In most cases, however, it is up to each individual, whether one belongs to the risk group of the stroke patients. Going forward and reviewing your own life change is therefore the first measure to prevent a stroke.

Tip 1: Healthy diet for stroke prevention

The supply of food and drinks in the supermarket is so big that we almost lose sight of the shopping. Bought is what tastes without thinking about the composition of the individual goods. The fact is, however, that certain substances have the risk of suffering a stroke, and have other positive influence.

With simple means and without great effort, you can change your diet so that the risk of stroke significantly decreases.

✓ Do not use coffee

If you need caffeine to get in the morning, do not have to drink a lot of coffee. The better alternative is fresh green tea (no tea bags!), For example, from the tea plantation Marukyu-Koyamaen. This may also contain caffeine, but also a lot of active ingredients, which reduce the risk of stroke. Green tea has a positive effect on fat metabolism as well as cholesterol.

✓ Eat low-salt

Too much salt in the food increases the chances of a stroke. The blood pressure also increases with salt consumption. If a daily consumption of ten is used instead of the recommended five grams of salt, the risk of stroke in the long term increases by almost a quarter.

»Source: German Stroke Society

✓ Put white fruit on the menu

The fact that you should do without fat and sweets, of course, is self-evident. Alternatively, a lot of fruits and vegetables are on the menu. According to Dutch researchers, particularly white fruits and vegetables should reduce the risk of stroke. These include, for example:

apples
pears
cauliflower
bananas
Chicory
cauliflower
zucchini
Tip 2: Avoid or reduce hypertension

Hypertension, colloquial hypertension, is the most common cause of stroke. Anyone suffering from it must regularly check their values ​​and check them themselves.

In addition to the drug setting, it is also possible to lower the blood pressure with certain foods. In particular, the second blood pressure value represents the greatest danger if it is significantly increased.

Medical experts are talking about a normal blood pressure value at 100/80 mm Hg. The problem is that high blood pressure is often recognized too late because patients do not perceive the symptoms properly. People with whom hypertension has increased in the family should therefore be examined more frequently.

Tip 3: Weight loss for overweight

The more risk factors apply to you, the higher the risk of an apoplexy. Being overweight can be the cause of hypertension, which in turn trigger the apoplex - a devil's circle.

Reduce your weight if you have been diagnosed with obesity. Be honest with yourself and adjust your diet as soon as you notice a very high weight gain.

Tip 4: Quit smoking

If you are a potential stroke patient with a doctor, he or she will ask you if you smoke. It is simply a fact that nicotine leads to constriction of the blood vessels.

Even those who have smoked for many years can reduce their risk of stroke in absolute abstinence after only 2 years. After 5 years the risk of stroke has fallen to that of a non-smoker. Do not smoke - it's worth it!

Tip 5: Alcohol only in moderation

For most people, a glass of beer, sparkling wine or wine belongs to a cozy celebration. As long as this consumption of alcohol is moderate, there is no threat to health.

Excessive alcohol consumption, on the other hand, increases the risk of stroke. This also applies if you drink only small quantities, but these regularly. Already 20 to 40 g alcohol daily are harmful (see table alcohol content). If you can not control your alcohol intake, you should take help. The complete renunciation, however, is the best prevention against stroke.

Tip 6: Exercise - even small measures help

The person is comfortable and if he can take the lift, instead of the stairs, he does it. Who seriously wants to prevent a stroke should increase his physical activities significantly.

People who move regularly reduce blood pressure, reduce their risk of stroke by a good 20 to 25 percent.

The following applies: also small cattle makes crap!

use the bike instead of car, bus and train
do small shopping on foot
go for a walk, but quickly
instead of coffee gossip, jogging together
S- and subway drivers: get off two stations earlier and run

Ten things for the travel pharmacy

Every year when the holiday season starts again, the travel agencies are also put together, because unfortunately, even from home, you are often not spared from complaints and illnesses. As a long-haul traveler, you must always take into account the fact that the conditions of holiday are generally very different from those at home, and that the body has to adapt to new situations and environmental conditions, which is not always without complications.

Depending on the destination, a travel pharmacy has to be arranged in different ways. For example, long-distance and adventure travels require different preparations than package trips with hotel accommodation or travel within Germany.
In general, however, some important main components can be found, which should not be missing in any travel pharmacy. Because with such a basic equipment one saves in the case of complaints a lot of stress and does not even have to take a trip within Germany to the search for a pharmacy.

standard drugs

First of all, painkillers, medicines for diarrhea, colds, and influenza are standard medicines that are part of any travel pharmacy. Headache often occurs during the holiday due to air and climate changes. Diarrhea and gastrointestinal disorders are frequent infections, especially when traveling to more southern countries, which can be caused by the unusual food and other bacterial strains on the ground.

Disinfectants & dressings

Other important components of a travel pharmacy are also disinfectants, a disinfectant ointment against minor injuries, patches and dressing material. In this way you are also able to provide smaller bruises on your own and protect them effectively against penetrating germs and bacteria.

thermometer

A fever thermometer can, of course, also be lacking in any rice pharmacy, so that in the event of a disease, the fever measurement itself can clearly determine when a doctor should be consulted. In general, one should always be aware of the fact that a travel apothecary only serves the care of lighter complaints and illnesses, and that in the case of more serious conditions professional medical assistance is always required as quickly as possible.

Sun protection & anti sunglasses

In many cases, the skin is also exposed to very particular stress during a holiday. Especially high sun exposure in southern regions, but also coldness and humidity when traveling to the north, represent extreme conditions for these. Accordingly, high-quality skin care creams and effective sun protection also belong to the travel pharmacy. In addition, a cooling gel against sunglasses, burns and insect bites should also be missing.

Everything at a glance

Accordingly, a standard travel apothecary as the ten most important components should include painkillers, diarrhea, cold medication, disinfectant, wound and healing ointment, pavement, dressing material, a fever thermometer, skin care cream, sun protection and a cooling gel. Depending on the destination and personal health situation, such a travel apothecary should be additionally installed. If you regularly have to take certain medicines, you should also take them into the travel pharmacy in sufficient quantities.

Consultation with the family doctor

When traveling to very remote regions without contact with civilization, one should also discuss with his family physician and possibly prescribe antibiotics for more serious infections in order to be able to help himself in an emergency. If you travel in regions that are malaria (malaria), you should also consult with your family doctor or a tropical medicine doctor and take the appropriate malarial apoplexy into the travel pharmacy.

The actual travel apothecary should be as practical and clear as possible and not take too much space to fit comfortably into the travel luggage. Thus in many travel equipment stores there are practical folding bags with numerous compartments which are ideally suited as travel apothecaries. Furthermore, the travel apothecary should consist of a material that is as insensitive and water-repellent as possible, so that the drugs are well protected against moisture and environmental influences. In addition to the appropriate medicines, it is also recommended to pack his vaccination pass into a compartment of the travel pharmacy, so that in case of emergency with all important data is available.

President Fuchs' Statement on Immigration Executive Order

In light of the administration’s executive order suspending the entry of individuals from certain countries into the United States for 90 days, we at the University of Florida affirm our support for our international students, faculty and staff.

We are committed to the rights and opportunities enjoyed by all members of our university community, including those who are citizens of other countries. Embracing all members of our community and maintaining a welcoming environment for talented students, faculty and staff from around the world are central to our values and identity as a university. It is also critical to excellence in education, research, economic development and other contributions to society.

It is this core belief in inclusion and diversity that has also led to UF’s support for the students of undocumented parents, particularly DACA (deferred action for childhood arrivals) students, over the years. In November, UF joined a number of universities in a statement of support of DACA students. Additionally, the University of Florida is committed to keeping student records private, consistent with state and federal laws. We do not collect or provide information on immigration status except when required by law.

UF has approximately 7,000 international students. We estimate there are about 200 students, graduate students, faculty and staff from the seven countries addressed in the order. We are advising these individuals not to travel outside the U.S. in the immediate future and will continue to monitor the situation and update them as possible.

Warm regards,
Kent

W. Kent Fuchs
President, University of Florida

A guide to health insurance for single parents

If you’re a single parent, you probably don’t get much time to yourself. You have your hands full with kids, your career, and running a household. While being a single parent can be overwhelming, you should prioritize finding health insurance to protect you and your kids in the future. Below is GoHealth’s guide to health insurance for single parents.

Find out if you or your child qualify for free health coverage

With a single income, there’s a chance you could qualify for your state’s Medicaid or CHIP program, which offer free or low-cost health insurance to children and adults that meet certain requirements. Each state is different, so check with yours to see if you qualify.

If you find yourself ineligible for Medicaid or CHIP, you still have options. Under the Affordable Care Act, you could qualify for tax credits to help lower the price for health coverage. Based on your income, if you qualify for tax credits the government will help you pay for your health coverage.



Understand the benefits covered under the law

Under the law, there are 10 essential benefits that must be covered by your health plan including regular checkups, mental health services, emergency services and more. If you choose to go without coverage, not only could you face a fine, but you would have to pay out-of-pocket for benefits that would otherwise be included with health coverage. Learn more about which benefits are covered under the law.



Choose a plan that fits your needs

Before you shop for a plan on the Marketplace, check with your employer to see what health coverage options are available to you.

There are five categories, otherwise known as metal levels, of health plans to choose from on the Marketplace. These plans include Bronze, Silver, Gold, Platinum, and Catastrophic. Bronze plans have the lowest monthly premiums, but high deductibles. On the flip side, Platinum plans have the highest monthly premiums, but lowest costs when you need care. If you anticipate having to go to the doctor often, a Platinum plan could save you money on major medical bills. However, if you do not see a doctor often and want to pay low monthly premiums, a Bronze plan could be best for you and your family.

It’s important to consider your options before choosing a plan. To talk through your options with a licensed agent, you can visit our website at www.gohealth.com or call us at 888-322-7557 now.

Use black cumin oil against pimples - effect and application

Many people shy away from looking in the mirror in the morning. Because then are often again which: Pickel! But do not worry, blackcorn oil will help.

For adolescents during puberty, it is normal for pimples to spread in the face. This time you just have to go through as good as it gets. It eventually ended. But there are also enough people who have to fight with pimples over this time. And getting this into the grip is sometimes not so easy. Because not every means from the drugstore helps with each affected person. According to some reports, however, Schwarzkümmelöl will help against many complaints (see, for example, the article at www.zeitung.de). Among other things, it is also to help in the fight against pimples. But why? What is there to fight the pimples effectively? And why do pimples occur at all?

Triggers and causes of pimples

Contrary to many opinions, pimples are not caused by lack of hygiene. That's nonsense. It is much more the male hormones, which stimulate the sebum production and leave pimples. If the sebaceous glands still produce an excessively large amount of skin fat, it can usually not be completely discharged to the outside. As a result, the pores become clogged and pimples are formed.

Young men are more often affected than girls. Since these also have male hormones, they are not spared from pimples. But also stress, an unhealthy diet or lifestyle and also the hormones in general can make sure that again and again unloved pimples develop in the face. And here the list of triggers does not stop. Additives in food, medicine and allergens can also be the cause.

No matter what the triggers are with you: if you want to get rid of the pimples quickly, you have to do something about it. So it is a pity, but funds from the drugstore are often only a waste of money. On the other hand, household products are more effective. Among other things, Schwarzkümmelöl.

Why Does Black Cumin Help Against Pimples?

Blackcurrant oil comes originally from Egypt and is rich in saturated fatty acids and linoleic acid. It is considered as a cure-all and should help particularly well against nasty pimples. Why? Because it has an antibacterial and anti-inflammatory effect and also regulates the sebum production of the skin. Thus, the skin becomes less greasy and therefore also less pickles arise. In addition, the oil smoothes the skin and optimally provides it with moisture. Skin deficiencies thus heal much faster and leave no acne scars. Here still other home remedies for acne scars.

If your dermatologist prescribes antibiotics against pimples, then you prefer to use blackcurrant oil. It is a natural product and has the same positive properties as antibiotics. In contrast, it is, of course, much healthier.

So you can use black cumin oil against pimples

Black cumin oil can be used against pimples both internally and externally.

❍ internal application:

If you want to take the blackcurrant oil, you can access capsules or the pure oil from the bottle. The capsules should always be taken according to the pack instructions. Otherwise it is advisable to take a tablespoon of blackcurrant oil in the day. You can take it either pure or diluted with water.

❍ external application:

Black cumin oil can be applied directly to the skin. Simply spread some oil in the hands and rub the face before sleeping. So the oil can work beautifully overnight. After only a few weeks, the results of the treatment will be clearly visible.

You can also make a face mask from blackcurrant oil and healer. Simply

1 tablespoon black curd oil
2 tablespoons healer
2 tablespoons of water
To a mash and apply to the face for about 20 minutes. Then rinse thoroughly with lukewarm water.

Conclusion:

If you suffer from nasty pimples on your face, you do not have to accept it or even take medications. It also goes in the natural way. Black cumin oil, for example, can be bought almost everywhere. The application is also so simple. You can even grow blackcorn yourself in the garden (for instructions, see www.gartentipps.com). Just try it out and see for yourself the effect of the blackcurrant oil.

Vegetarian slimming - without meat to the desired weight

There are countless diets, but not all bring the desired success. With a vegetarian diet, the kilos should be better than with conventional diets.

Low carb, metabolism cure, slimming in sleep, Brigitte diet & Co - the list of different diets could be quite long. But the desired success remains quite often. Either the kilos do not spin at all or you lose them very quickly and they are then again on it thanks to the JoJo effect. How else can you say the struggle to the annoying kilos and keep the lower weight above all permanently?

Studies show that the vegetarian diet is twice as effective to reduce its weight as traditional diets. This would at the same time have the advantage that the Germans' far too high meat consumption would be throttled. According to a study by the Max Rubner Institute, 74 per cent of men and 45 per cent of women eat almost twice as much meat as recommended by the German Society of Nutrition.

Meat is for many the non-plus ultra at a dish. Especially elderly people know it only so: supplement, vegetables, sauce and a juicy piece of meat - can one such habits turn off all of a sudden? After all, the Sunday roast without meat would no longer be Sunday. Even the beloved barbecue evening is suddenly no longer what he once was. Despite vegetarianism you do not have to do without the grilling. For vegetarians, there are many alternatives, e.g. Vegetable skewers, cheese taler and tofu. As you can see, losing weight through vegetarian cooking is not a problem.

Forms of vegetarianism

Vegetarian is not equal to vegetarian. As so often, there are several forms. Here is a brief overview:

Form waived:
Ovo-lacto-vegetarian meat and fish
Lacto-vegetarian meat, fish and eggs
Ovo-Vegetarian Meat, fish, milk and milk products
Vegan all food from the animal
Of these forms, lacto-vegetarians and Ovo-vegetarians appear only rarely.

A meat dish is not enough

As mentioned above, the Germans eat too much meat. This high consumption of animal fats ensures that the weight increases steadily. Now it is finally back down from the hips. But simply from now on the meat from the meal plan is not recommended. They have to think about the exact composition of the diet in order to counteract deficiencies. It does not help at all in an instant to renounce the meat, but in the other, pasta pastry with fat creamy sauce. A vegetarian diet does not automatically involve a decrease. Vegetarians can also grow. Therefore, it is just as important to deal extensively with the food.

Find the beginning

As meat o Holiker suddenly from today to morning completely to renounce is not advisable. In most cases, it is much harder to maintain. Many of them retreat and put their goal back on the ice very quickly. For that not to happen, you should increase from week to week. For example, start with a meatless meal a day. Relatively simple is the breakfast. Instead of sausage, you can use jam or vegetable spreads here. Also porridge, muesli & Co. are healthy alternatives.

At lunch and dinner you should fill more vegetables or salad on the plate and then gradually reduce the meat portion. If you are slowly getting used to the meatless meals, you risk fewer relapses.

Select food selectively

Recommended for a vegetarian diet is to prefer natural and mainly herbal foods that have a low fat content. A high grain content is also an advantage since these products contain many fibers. They swell up in the stomach, fill up long and thus protect against hot shower. Milk products (low-fat!) And eggs are allowed, depending on the type of vegetarian chosen, but only to a small extent.

By the way, sugar is a herbal product, but it does not provide for weight loss. On the contrary. It disturbs fat burning and provides more hip gold.

»Small tip: For the beginning, a special nutritional plan for weight loss can be helpful for vegetarians. So you do not have to start worrying about what you suddenly have to eat and eat.

Prevent iron deficiency

Meat contains a lot of iron and this is important for the vital oxygen transport in the body. Meat is considered to be the best protein supplier and it is therefore important that vegetarians specifically prevent iron deficiency with special foods. Valuable protein suppliers are, for example, amaranth, soya and some pod fruits.

Duration of the "diet"

It is up to you to decide how long you will last this form of diet change. If your weight is in the normal range, you could slowly begin eating the meat again. However, you should then prefer meager meats like chicken. For many, however, this form of diet is an entry into a new way of life, which is accompanied by a permanent renunciation of meat.

"By the way, if you are permanently vegetarian or vegan, the risk of myocardial infarction or diabetes mellitus.

Omega-3 fatty acids: What you should know about the good-mood fat

Fat is known to be unhealthy. However, not when there are healthy fatty acids, e.g. Omega-3. But why are exactly these fatty acids so healthy?

Omega-3 fatty acids are unsaturated compounds, which are essential for us humans, but can not be produced by the body itself. Before omega-3 fatty acids were given their name, they were called vitamin F. Some publications also mention n-3 fatty acids.

What are omega-3 fatty acids?

Fatty acids are components of fats. There are saturated and unsaturated fatty acids. Which fatty acids predominate can be determined by consistency. Fats of animal origin, such as butter or partially hardened vegetable fats, are solid. Fats, the main constituents of which are unsaturated fatty acids, for example rapeseed oil or olive oil, are liquid. There are, however, other differences which can not be recognized externally. There are monounsaturated fatty acids and polyunsaturated fatty acids.

Omega-3 versus omega-6 fatty acids

The polyunsaturated fatty acids are to be distinguished from omega-3 fatty acids and omega-6 fatty acids.

Group Contained Acids Occurrence
Omega-3 fatty acids Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
Linolenic acid (ALA) Herring, salmon, mackerel,
Tuna, linseed oil, rapeseed oil,
walnut oil
Omega-6 fatty acids linoleic acid
Arachidonic acid sunflower oil, thistle oil,
Meat, eggs, milk
Both fatty acids are needed by the body because they can not produce them themselves. However, this should be done in a corresponding relationship. The recommendations for this are widely divergent. Some recommendations are 1: 1. Omega-6 to Omega-3 ratio of 7: 1 is often also used. In the US, the ratio has shifted to 25: 1. Numbers in Omega-6 have also been reported in Japan, which is far higher than recommended. This can be linked to the onset of depression or the rise of heart disease.

What do omega-3 fatty acids have in the body?

As components of the cell membrane, EPA and DHA have an effect on cell function. This results in a broad complex of tasks, which relates to many areas of the organism. Omega-3 fatty acids are e.g. important for:

Cell metabolism
hormonal balance
Immune system and defense
Healthy hair and pure skin
protein synthesis
joints
⇛ Omega-3 fatty acids for a healthy heart

A whole lot of studies has now proven that omega-3 fatty acids can support the cardiovascular function. Thus, the targeted intake of omega-3 fatty acids according to a Swedish studies:

Relieve inflammation
Lower blood pressure
Reduce the blood fat levels
Improve blood flow
All these features can minimize the risk of cardiovascular disease in their complexity. Those who regularly eat enough omega-3 fatty acids can minimize the risk of a heart attack. The above-mentioned study carried out at the University of Lund has confirmed that the adequate supply of the body with omega-3 fatty acids reduces the risk of a heart attack by half.

⇛ Omega-3 fatty acids for inflammation

Many diseases are caused by chronic inflammation. This is the case, for example, in diseases such as:

high blood pressure
diabetes
periodontitis
tinnitus
Multiple Sclerosis
Not at first sight. Omega-3 fatty acids can act against inflammation by balancing on the immune system, the hormonal balance or the metabolism. The inflammatory values ​​in the blood can thereby be significantly reduced and thus also the risk of falling ill with one of the diseases mentioned, or an improvement occurs in already occurring diseases.

⇛ Omega-3 fatty acids in pregnancy

During pregnancy, an adequate supply of omega-3 fatty acids is particularly important, because the body has an increased demand for nutrients because the growing fetus must be supplied with. When premature omega-3 fatty acids are used, premature births can be reduced. Studies also suggest reduced weeks of bed depressions. Tests were also carried out on the brain development of the child. If the nut is adequately supplied with omega-3 fatty acids, it takes a positive course.

A sufficient supply of omega-3 fatty acids is also important during lactation. Studies have demonstrated that children who are fed with omega-3-rich mother's milk are more complex brain activities. Two portions of fish weekly are expected to provide pregnant women and breastfeeding with the necessary omega-3 fatty acids. Greasy fish such as mackerel or salmon are preferred. Whoever does not eat fish should resort to food supplements.

⇛ Omega-3 fatty acids for depression

The good-mood fat Omega-3 reaches the brain first. A sufficient omega-3 supply then leads to the formation of the natural antidepressant "dopamine" in the brain. The result is better concentration and physical and mental alertness. Studies have shown that omega-3 is able to slow down the MAO enzymes that can destroy dopamine. The research in this field has not yet been completed. The interest does not detract. There is hope that even severe depression can be treated with Omega-3.

How does a lack of omega-3 fatty acids manifest itself?

In our latitudes, a lack of omega-3 fatty acids is by no means rare. Many people take far less omega-3 to themselves than recommended. Instead, omega-6 fatty acids, which the body needs but also to a much lesser extent, dominate. A deficiency is caused, for example, by the frequent consumption of cereal products such as bread, pasta or pastries. A deficiency of omega-3 is then manifested by the following symptoms:

Tremble
muscle weakness
blurred vision
Scaly skin
sleep disorders
It is often difficult to make a clear diagnosis, because the symptoms of deficiency can appear particularly manifold and can be expressed in other complaints.

How can a deficiency of omega-3 fatty acids be detected?

A blood sampling is necessary for the diagnosis. The relationship between omega-3 and omega-6 is investigated. This value should not move higher than 1: 4. If omega-3 dietary supplements are used for treatment, the symptoms should subside after a few weeks if a deficiency of omega-3 is the cause.

Too much of the good - what to do with over-supply?

As with almost all nutrients, omega-3 fatty acids can lead to an over-supply. It is recommended not to take more than three grams of omega-3 per day. Overdosing may cause side effects. First, a fishy taste will probably spread in the mouth. The complaints by means of an over-supply primarily concern the digestive system. There may be nausea and diarrhea.

Studies have shown that with an excess of omega-3 the LDL-cholesterol value also increases at short notice. Anyone who has a strong tendency to bleeding can often get nasal bleeding during an overuse. The aggravations of manic-depressive moods or glaucoma formation have also been observed as side effects.

Omega-3 fatty acids in foods

If we are talking about omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosaherxenoic acid (DHA) are of particular interest. The acids are often found in micro-algae and are therefore often found in herring, tuna, salmon and other cold-water fish. Because these fish use these special microalgae as a food source. Rich in omega-3 are also some vegetable oil, such as linseed oil, rapeseed oil or walnut oil (Lesetipp: exclusive fat comparison: Which cooking oil is really healthy?).

Here the top 10 of the Omega 3-rich foods:

Chia seeds
haddock
linseed oil
walnuts
tuna
mackerel
salmon
Trout
Cannery
rapeseed oil
The following are some specific information on the omega-3 fatty acid content of various vegetable oils and fish.

Vegetable oil Omega-3 content in% Fish species Omega-3 content in%
Chia 64 Salmon 1.8
Linseed oil 55-70 anchovies 1.7
Walnut oil 12 1.2 herring
Rapeseed oil 9 mackerel 1
Soybean oil 8 White tuna 0.7
What is the daily requirement for omega-3 fatty acids?

In the daily requirement of omega-3 are no differences between age and gender. According to the German Society of Nutrition (DGE) the demand is 0.5% of the daily total energy requirement. In simple terms, 0.5% of omega-3 fatty acids should be taken from daily intake of calories. Also important is the ratio of the individual fatty acids to each other. The proportion of omega-6 fatty acids should not be more than three to five times higher than the amount of omega-3.

Omega-3 fatty acids as a dietary supplement

There are a number of dietary supplements that provide valuable omega-3s. A good example are fish oil capsules. Here, up to 45% of valuable EPA and DHA acids are contained. Since the fish oil would otherwise rapidly become rancid, the dosage form of the capsule is widely used. Some dietary supplements also have vitamin supplements. Fish oil capsules are also beneficial in combination with vitamin E, because when more omega-3 is taken, the body also reports an increased demand for vitamin E.

Food supplements made from long-chain omega-3 fatty acids are very suitable for prevention. These have a constant share of omega-3. In addition to food supplements in capsule form are also products in the trade enriched with Omega-3. It can be bread, margarine or oils. For example, people who find it difficult to take capsules can ensure adequate intake of omega-3 fatty acids. Naturally, you can keep the need for Omega-3 constant by putting fish on the table several times a week.

Vegetarian slimming - without meat to the desired weight

There are countless diets, but not all bring the desired success. With a vegetarian diet, the kilos should be better than with conventional diets.

Low carb, metabolism cure, slimming in sleep, Brigitte diet & Co - the list of different diets could be quite long. But the desired success remains quite often. Either the kilos do not spin at all or you lose them very quickly and they are then again on it thanks to the JoJo effect. How else can you say the struggle to the annoying kilos and keep the lower weight above all permanently?

Studies show that the vegetarian diet is twice as effective to reduce its weight as traditional diets. This would at the same time have the advantage that the Germans' far too high meat consumption would be throttled. According to a study by the Max Rubner Institute, 74 per cent of men and 45 per cent of women eat almost twice as much meat as recommended by the German Society of Nutrition.

Be vegetarians and lose weight

Meat is for many the non-plus ultra at a dish. Especially elderly people know it only so: insert, vegetables, sauce and a juicy piece of meat - can one such habits turn off all of a sudden? After all, the Sunday roast without meat would no longer be Sunday. Even the beloved barbecue evening is suddenly no longer what he once was. Despite vegetarianism you do not have to do without the grilling. For vegetarians, there are many alternatives, e.g. Vegetable skewers, cheese taler and tofu. As you can see, losing weight through vegetarian cooking is not a problem.

Forms of vegetarianism

Vegetarian is not equal to vegetarian. As so often, there are several forms. Here is a brief overview:

Form waived:
Ovo-lacto-vegetarian meat and fish
Lacto-vegetarian meat, fish and eggs
Ovo-Vegetarian Meat, fish, milk and milk products
Vegan all food from the animal
Of these forms, lacto-vegetarians and Ovo-vegetarians appear only rarely.

A meat dish is not enough

As mentioned above, the Germans eat too much meat. This high consumption of animal fats ensures that the weight increases steadily. Now it is finally back down from the hips. But simply from now on the meat from the meal plan is not recommended. They have to think about the exact composition of the diet in order to counteract deficiencies. In the end, it does not help to dispense with the meat in an instant, but in the other, pasta poultry with fat cream sauce. A vegetarian diet does not automatically involve a decrease. Vegetarians can also grow. Therefore, it is just as important to deal extensively with the food.

Find the beginning

As meat o Holiker suddenly from today to morning completely to renounce is not advisable. In most cases, it is much harder to maintain. Many of them retreat and put their goal back on the ice very quickly. For that not to happen, you should increase from week to week. For example, start with a meatless meal a day. Relatively simple is the breakfast. Instead of sausage, you can use jam or vegetable spreads here. Also porridge, muesli & Co. are healthy alternatives.

At lunch and dinner you should fill more vegetables or salad on the plate and then gradually reduce the meat portion. If you are slowly getting used to the meatless meals, you risk fewer relapses.

Select food selectively

Recommended for a vegetarian diet is to prefer natural and mainly herbal foods that have a low fat content. A high grain content is also an advantage since these products contain many fibers. They swell up in the stomach, fill up long and thus protect against hot shower. Milk products (low-fat!) And eggs are allowed, depending on the type of vegetarian chosen, but only to a small extent.

By the way, sugar is a herbal product, but it does not provide for weight loss. On the contrary. It disturbs fat burning and provides more hip gold.

»Small tip: For the beginning, a special nutrition plan for weight loss for vegetarians can be helpful. So you do not have to start worrying about what you suddenly have to eat and eat.

Prevent iron deficiency

Meat contains a lot of iron and this is important for the vital oxygen transport in the body. Meat is considered to be the best protein supplier and it is therefore important that vegetarians specifically prevent iron deficiency with special foods. Valuable protein suppliers are, for example, amaranth, soya and some pod fruits.

Duration of the "diet"

It is up to you to decide how long you will last this form of diet change. If your weight is in the normal range, you could slowly begin eating the meat again. However, you should then prefer meager meats like chicken. For many, however, this form of diet is an entry into a new way of life, which is accompanied by a permanent renunciation of meat.

"By the way, if you are permanently vegetarian or vegan, the risk of myocardial infarction or diabetes mellitus.

How to alleviate movement problems

Living in a prosperity company offers very many amenities. The measure of this is unfortunately greater than our health does well. The man of our time must no longer be exposed to physical exertion. An environment full of modern technology and a large market for services spoils us in this context. The consequence of this are physical problems, which are due to movement deficits, but also to wrong nutrition. Typical symptoms are back pain and joint pain.

Why you harm her body

Our lack of exercise leads in many cases to an unhealthy weight gain and in addition to the recovery of the muscles. However, this should actually provide a relieving function for our skeleton. The fewer muscles and the more body fat, the more ballast our joints and vertebra have to wear. Especially the back is a wide attack area for complaints, which is due to a muscle deficit. Of course, the medicine offers plenty of medications, which are able to fight the pain in the short term. The real cause, however, must be tackled by everyone. A surely promising approach is the targeted muscle building through exercise and sports. Whoever succeeds in this has good prospects for quick complaints and even a perfect freedom of complaint.

Sport: The right therapy against agonizing civilization problems

In addition to the lack of exercise, a poor physical condition is often added, which is still promoted by sedentary occupational activity. In addition to these complaints, other disorders are due to lack of exercise and unhealthy diet. This also affects cardiovascular and diabetes. Often one comes into a situation, which can reduce the quality of life enormously, since this is braked by illness symptoms. At the latest, it is high time for fundamental changes. The key is reactivation of your physical condition and performance.

Once the initial inner pig dog is overcome, the sporting activity not infrequently gains an undreamed-of dynamism, which results in positive ambition and thus drives you forward. Quickly you will experience positive changes. If you are suffering from a severe condition, you should consult with your doctor in this context. This can give you some tips on how to achieve your goal of better body sensitivity and, above all, the freedom of complaint in a timely and health-conscious manner.

Physical stress in healthy measure

But beware: many newcomers exaggerate it with your suddenly discovered vigor and at the beginning have a too high load. This can be very counterproductive and cause more damage than you suspect. In order to avoid such a course, it is advisable to have the training voyage trained by trained training staff in the right direction. For this reason, the training in a gym, especially for a fitness enthusiast, has many advantages and maintains through regular training fit into old age. For a noticeable training success, however, you should schedule two to three training sessions per week, which should last between sixty and ninety minutes. Your training plan is thus adapted to your constantly growing stress limit and fitness.

Achilles tendon stimulation: When it comes to inflammation and what you can do

Irritation or even inflammation of the Achilles tendon is often very painful. With a lot of patience and medical measures but healable.

Our body, or the joints, are exposed to high stress every day. Whether walking, walking or long standing, the complete weight must be worn by the ankles. A major task is the Achilles tendon, which is the strongest tendon of the body.

The Achilles tendon is the connection between the calf and the heel, for example, it can be used to jog off or to stand on tip-toes. The "more stable" the Achilles tendon, the more load it tolerates. If the stability of the Achilles tendon is disturbed, usually due to overload, the Achilles tendon irritation, inflammation or, in the worst case, the Achilles tendon rupture.

Causes of Achilles tendon stimulation

Regular exercise and exercise keep the body fit, which is a fact. Now comes the big BUT, because who exaggerates it with the sporting activities, risks an Achilles tendon excitement. If the ankle is abruptly and excessively stressed, usually during jogging, it loads the Achilles tendon. Reasons for this are:

Poor training condition
Inferior running shoes
Uneven terrain in the terrain
Too fast running
Unilateral load
Too short regeneration phases
Overloading and overloading will almost always lead to an Achilles tendon stimulation and an inflammation will occur.

Symptoms and consequences

Visually, an irritated Achilles tendon can be seen well, because the affected area between calf and heel swells. In addition, pungent, undefined pain occurs. Especially in the morning, immediately after getting up, these dull pain are acute. This is due to fluid deposits accumulating in the Achilles tendon.

What to do with an Achilles tendonitis?

If an Achilles tendon is ignored, which is usually not possible due to the pain, an Achilles tendon rupture may occur. That is why it is important to imagine a doctor. Apart from the patient's history, the physician will also investigate whether physical defects are present. In retrospect, the following treatments and therapies can help:

❏ Increased footwear

Shoes with an elevated heel can make sure the heel is relaxed. This in turn puts pressure on the Achilless tendon. In order to achieve this increase, corresponding deposits are prescribed.

❏ Bandages

In order to relieve the heel, the fitting of a suitable foot bandage is also ideally suited. A good fit of the bandage is therefore important, so that the Achilles tendon is not additionally loaded, but supported.

❏ eccentric exercises

Doctors are now in agreement that not rest, but further easy movement is curative for an Achilles tendon stimulation. Swimming, cycling and special foot exercises therefore belong to the therapy program.

❏ Cold Therapy

With refrigerated packs, not only the inflammation is inhibited, but also a possible swelling is alleviated. In addition, it reduces pain in many patients. Do not put the ice bag on the naked skin, however, for more than ten minutes.

❏ Painkillers

In severe pain, the doctor prescribes anti-inflammatory drugs. In the meantime, however, many physicians are without cortisone, which was years ago still gait and gift.

❏ shockwave therapy

Relatively new is the treatment with shock waves. These are high-energy pressure waves, which are supposed to stimulate the new formation of blood vessels. In addition, damaged tendon tissue can be repaired and the inflammation can be cured.

Prevent Achilles tendon stimulation

The Achilles tendon is indeed our strongest tendon, but not for permanent loads. Every athlete should take this to heart in his activities. Follow some advice to avoid overloading:

Start each running training slowly (warm-up)
Place a leg on a bench or similar, press knee down and push upper body forward (stretch)
In standing position on the toes and so stretch the calves and heels
High-quality and suitable running shoes (make before the purchase Tragetest)
First signs of pain do not ignore, but a recovery pause