12 Healthy Snacks That Will Provide You Energy

1 Apple: They contain many vitamins and minerals, they are also a rich source of flavoring and polyphenols, which are potent antioxidants. Try to eat them every morning and add into smoothies.

2 Bananas: One of the best sources of potassium, which helps maintain normal blood pressure and heart activity of the organism.

3 red peppers: It's filled with antioxidant vitamins A and C, which are necessary for the beauty of your skin. If you want a hearty crunch, red pepper is perfect. Try dipping it in the sauce during your lunch snack.

4 Pure dark chocolate: If you have a sweet tooth, natural dark chocolate definitely satisfy this craving, and he's better than sweet snacks that contain refined starch, which destroys vitamins needed for energy. But since the composition of the chocolate enters the sugar should restrict its consumption of about 57 grams per day.

5 Pumpkin seeds: These seeds just a storehouse of minerals such as magnesium, iron, calcium, vitamin K and proteins. Be sure, pumpkin seeds will satisfy your desire to eat, when you will need to increase their efficiency.

6 Carrots: Carrots contain a lot of fiber, so it will be a great way to crunchy suppress acute hunger, not forgetting about proper nutrition.

7 Vegetable soups: This is the required amount of vegetables, and your body can easily absorb the nutrients become available, without expending energy on them splitting.

8 Oatmeal: Try to eat porridge in the morning, and after 25 minutes you can eat some fruit. Sprinkle with cinnamon porridge for even greater benefits and flavor.

9 Green salads: Green vegetables are full of vitamins and minerals, which are quite rapidly digested, so you feel like energizing.

10 Pineapple: Pineapple is easy to digest and contains the enzyme bromelain, which helps digestion and cleaning properties. Again, do not forget to have a pineapple on an empty stomach and do not combine it with other products.

11 Herbal Tea: You can drink herbal tea, if you do not want to eat at night, in the morning or in the middle of the day. Just be sure that it has no caffeine.

12 dried figs: Dried figs surprisingly good blood purifier. Make sure that your chosen manufacturer does not add to it sugar and other additives. Figs contain quite a lot of sugar, so you should limit the size of the portions several tricks.

Recipe: Strengthens the Immune System With Ginger Tea and apples.

Recipe: Strengthens the immune system With Ginger Tea and apples.

Strengthens the immune system, cooking recipe for fragrant ginger tea with apples.

Ingredients for tea

So, for 4 large cups need 1 liter of water, a piece of ginger about 3 inches long and 2 inches wide, 3 slices of lemon, lime slices 2, 1/4 medium apples, 1 stick of cinnamon and honey to taste.

How to prepare?

Small slices of lemon and lime cut into 4 pieces, ginger root peel and just cut thin slices, apple peel and cut into small pieces.

Then cut all the ingredients to put in a large pot, add 1 cinnamon stick and pour hot water. Honey can be added either directly into the carafe, or add yourself to each cup.

Interesting!

For fans of a combination of ginger, cinnamon, nutmeg and cardamom in a mortar can grind ginger slices with spices and add the entire beverage. Pour the drink through a strainer, so that pieces of cardamom do not fall into the cup.

Back Pain: How It Is Not Acceptable

Approximately 80% of the world's population has experienced at least one episode of back pain during their lifetime. Somehow, it is assumed that the cause of back injuries are in most cases the training overload. But in fact, the pain especially lower back more often caused by everyday human activity, but rather the correct position of the back and failure to comply with the basic rules of the alternation of work and rest.

Most harmful to the spine is sit. It seems incredible, but it is a fact while sitting spine is loaded with more than when we stand! Moreover, an increased load when sitting - it's not so bad. Worse when we sit for long periods in the most harmful for the spine posture - leaning forward.

It is in such an awkward position edge vertebrae closer together with each other and pinch the inter-vertebral disc. In principle, the cartilage of the inter vertebral disc has an excellent elasticity, which allows it to resist compression. But it is worth considering that the seat pressure force on the outer edge of the disk increases on average by 11 times! And if you're still after a sedentary work come home and continue to sit, then the load is enormous!

Now let's look at why the seat hog spine than standing position. The explanation is simple, it turns out, when our body is located vertically it supports not only the skeleton as a whole, but also a large amount of muscle. Load "sprayed" all over the body and the spine from becoming "easier". But when a person sits, the muscular system of the body relaxes and the weight of the body rests on the spine, and more specifically on the spine. Therefore, there is a lot of injuries during prolonged sitting.

Now find out how much pressure as a percentage of the standing position is on the intervertebral discs:

If you lie on your back - 25% (of course, the smallest);
If you lie on your side - 75%;
If you just stand - 100% (that's what we took as a starting point);
if you stand while forward-inclined - 150% (load starts to rise dangerously);
if you stand with tilt forward and at the same time in the hands of any weight - 220% (dangerous for the spine!)
if you sit - 140% (as we said, the load is greater than if you are standing);
if you are sitting, and thus there is a forward bend - 185%;
if you sit forward lean and at your fingertips any weight - 275% (the biggest load on the spine!)
From the entire above have to do some very important findings that relate to some form of exercise.

01. Most attention should be paid to the implementation of traction rod bent to the belt, because the starting position is very dangerous for the health of your spine. When exercising rounds the back, it immediately increases the load on the spine at times! Remember, between the femur and the spine has to be exactly the right angle!

02. Imagine that you want to make the climb to the biceps with dumbbells sitting. How should I start this exercise? Bend down and pick up a dumbbell lying on the floor? Do so in any case it is impossible! Initially sit as comfortable as possible, sit on the sloping back and ask your partner to submit your dumbbells.

Perhaps you did not know, but the spinal discs have a powerful hidden potential of self-correction. If you injure a disc, then it is restored, the main thing to be able to exclude the impact of hurt him.

If you sit for long periods in one place here are a few tips that will help keep the spine in good order:

You can sit still no more than 20 minutes, and then be sure to get up and make a break for at least 10 seconds.
At the time, until you sit permanently change the position of the legs: it reduces the feet side by side, on the contrary, spread, drag your feet forward or backward.
Be sure to sit properly: it is necessary to sit on the edge of the chair so that your knees are bent at a right angle, and the back was perfectly straightened.
Protect your back!

Anti Wrinkle Face Mask Racipe.

Smoothing Masque of wrinkles, dryness and flaking of the skin
I have very dry skin on her face, even in the summer when it's very hot, it still remains in this state and some peel off in some areas. And in the winter, due to wind and cold, the skin condition gets worse. Also, problems arise on holiday by the sea. Sea salt strongly it dries and as a consequence, there are small wrinkles.

To resolve these issues, I decided to take advantage of nutrient facial mask that fights wrinkles and dryness: The structure of this mask contains the following ingredients:

Mask recipe wrinkle banana

One medium-sized banana;
3 teaspoons of honey;
1 egg yolk;

Here is step by step description of the preparation of wrinkles mask banana:

Maska-ot-morshin-banan-med-yaitso1 maska-ot-morshin-banan-med-yaitso2
Using a blender or just on a grater, shred banana, should have something resembling mashed potatoes. In a container with crushed banana add egg yolk and honey
All ingredients are carefully whisked for several minutes.

Before you apply the mask, you need to remove from the face of makeup with the help of milk, or some other means. By the way, making a mask, I noticed that their action is most effective if before its application, to steam your face. This can be simply brewed chamomile in a pan, tilt over her head and throw on top of the towel. To steam the skin must be within a few minutes. In consequence, the pores of the skin dilate and nutrients masks are better absorbed.

The Simplest Ways to Cheer Up Yourself.

RUN

Theory: A couple of years ago, Swedish scientists decided to comprehensively examine the effect of running on the body.

And, among other things, have come to a curious conclusion: those who regularly jogs jogging, more cheerful and happy than their lazy counterparts. Digging deeper, spices found: the regular jogging activated activity of the adrenal glands, which increase the production of "moody" hormones - norepinephrine, serotonin, and dopamine betaendorfina. So it is not broke into a satisfied smile after fiznagruzki very difficult.

Practic: Best Recipe of the blues, according to scientists - running or brisk walking for half an hour five times a week. If not poluchasika can train interval method: at least 10 minutes.

SEE

Theory: Photos is not only frozen the past, but also a happy moment. So psychologists claim, set: A browse image, which shows the happy moments, increases self-esteem, gives strength and improves mood.

Practice: Wear it with a digital camera and do not miss a chance "flip" favorite people. And in moments of sadness will love the photos you take. If the camera and albums carry a lazy, put "happy" picture screen saver on a mobile phone - and shout it at every call.

LISTEN

Theory: Our ancient ancestors lived in the steppes and forests, sounds of Nature Lullaby of our civilization. Armed with this knowledge, Swedish scientists have created a special mood scale. And found out: listening natural sounds - the sound of waves, the rustling leaves, birds singing - improves mood by about 10 points. This effect lasts for at least a day.

Practice: The best, though slightly extreme option to deal with the blues - night in the woods. Neekstremalam can advise often walk along park alley and go on picnics.

Hugs

Theory: Close contact on the principle of “skin to skin” dramatically increases the levels of the hormone oxytocin. This substance is what psychologists call "the hormone of happiness." However, oxytocin happy for long: within 10 minutes after a cuddle its level drops to normal.

Practice: Cuddle with your favorite (of th), hand firmly PUSH colleague, clap each other on the shoulder. In short contacted in every opportunity.

Sniff

Theory: Way to the heart is through his stomach, and the way to happiness - through the nose. So say scientists who have found in the nose is one of the main switches of mood: a set of nerve endings, which are directly related to the areas of the brain responsible for emotion. This "bundle of nerves" smelled something immediately signals to the brain and tells "Rejoice!" (Or "sad!), But this side of the nose and the relationship of the brain we do not consider).

Practice: In difficult moment’s nyuhni something encouraging. For example: a bunch of lavender - if it is to calm down and clear consciousness; freshly cut grass - if you want to experience the ease and self-confidence; lemon, orange or other citrus fruit - if you need to urgently improve mood.

Eat and drink

Theory: In order to develop the above-described "happiness hormone" serotonin our body needs a substance called tryptophan. Independently produce this amino acid the human body is not able to, so it absorbs from food, most rich in tryptophan dairy foods.

Practice: 3 cups of milk, especially the freshest, just out of the cow, will provide you with daily rate of tryptophan and give the feeling of happiness. The same effect will produce 100 grams of fresh cheese, half a liter of yogurt, 3 eggs or cup of peanuts.