Will Smith says....

I got this video from the great TRUE ACTIVIST, here.

I am a brand new Will Smith fan. :)

Reminder to self... :)

Your thoughts...

Portreti

★ Follow the sun fotografije - inspiracija: Rose iz Titanika; model: Žana Leitinger

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Copyright: Tina Pukšič

Vitamins for Women: What to Take and When

Article copied from here. 

A woman who's still menstruating needs different vitamins than a woman who is post-menopausal. And as you get older, taking a multivitamin is probably a good idea.

Vitamins for Women: What You Need
Our bodies are like fine cars. You can’t put regular gas in a Porsche and expect it to run well. For that reason, you should consider adding the following nutrients to your diet:

• Calcium. As you age, your bone mass decreases and you need more calcium to lower your risk of osteoporosis. You typically need 1,000 to 1,500 milligrams of calcium daily, depending on how old you are. You can reach this daily requirement by consuming dairy products (preferably fat-free), drinking pure orange juice that has been fortified with calcium, or taking calcium supplements.
• Vitamin D. As you get older, you lose some of your ability to convert sunlight into vitamin D, and without vitamin D, your body can't use calcium. Also, using sunscreen to protect yourself from skin cancer means shutting out some of the vitamin D you'd get from just being outside in the sun. To compensate for this loss, older women might consider taking a multivitamin containing both vitamin D and calcium. To help you understand how much vitamin D you need each day, consider this: A glass of milk provides about 100 international units (IU) of vitamin D. If you’re over 50, you should be getting 400 IU daily; over 70, you need 600 IU.
• Iron. If you’re still menstruating, you need to be sure you're getting an adequate amount of iron in order to prevent anemia. “Food sources are a good starting point, but you may need supplements,” says Skolnik. You’ll find iron in meat, poultry, beans, eggs, and tofu. “It’s important to pair your iron-rich meals with foods that contain vitamin C, like orange juice or citrus fruits, because vitamin C helps increase iron absorption," Skolnik says. If you are a woman past menopause you need less iron, so unless your doctor recommends an iron supplement, you should look for a multivitamin without iron.
• Folic acid. Women who are pregnant or trying to become pregnant need to get more folic acid; it has been shown that low levels of this B vitamin can lead to birth defects in the baby affecting the brain and spinal cord. In addition to supplements, folic acid can be found in orange juice, beans, and green vegetables, and in foods such as breads and flour that have been fortified with it.
• Beta-carotene. Skolnik says that antioxidants — cancer-fighting substances like beta-carotene and vitamin C — help defend your body against cell damage. "Food sources are best for beta-carotene, and they include carrots, apricots, papaya, cantaloupe, pumpkin, sweet potatoes, and mangoes.” In other words, look for the color orange when you're in the produce aisle.
• B6 and B12. Like vitamin D, vitamin B12 is not processed as well by older women and may be one vitamin to consider taking in supplement form, perhaps through a multivitamin. Both B vitamins are very important as you grow older. "Vitamin B6 helps with red-blood cell formation and vitamin B12 helps with nerve-cell and red-blood cell development," Skolnick says. These vitamins can be found in a wide variety of healthful foods; following basic food pyramid recommendations is a good way to make sure you get enough of each. As an example, Skolnick says "you can get a day's supply of vitamin B12 by eating one chicken breast, one hard-boiled egg, a cup of plain low-fat yogurt or one cup of milk, plus one cup of raisin bran."
• Omega-3 fatty acids. These acids have been shown to act like natural anti-inflammatory substances in the body. They may also be important in helping to keep your heart healthy. As a woman gets older, her levels of estrogen decline, and that puts her at greater risk for heart disease, Skolnik says. Fatty fish, like salmon and tuna, is a great source of omega-3 fats, and pure orange juice is often fortified with omega-3s. Or, she adds, “Taking fish oil capsules is an excellent way to make sure you target these important fats."

 

Why Men Cheat — and How to Stay Faithful

OMG! :)

"Men are genetically defective" :)

Check this out :) heheh. HERE.

5 Reasons Men Cheat—and How to Stay Faithful

By: Samantha Cleaver

So you found "The One" and you're deep into relationship-building mode. Nothing's better at derailing "till death do us part" than an "accidental" date or a roll in someone else's hay. We've heard all the excuses: It just happened. I didn't see it coming.

According to a 2008 Gallup poll, 54 percent of Americans know someone personally who has an unfaithful spouse. And the University of Chicago's General Social Survey consistently finds that 20 percent of men cheat in their lifetimes, compared with 12 percent of women. Look around you: attractive colleagues, flirty baristas, hot neighbors. Your day may be coming.

Think it's just about sex? Not so fast. When marriage therapist M. Gary Neuman interviewed 100 cheating men for his recent book, The Truth about Cheating, only eight cited sex as the main reason for their infidelity. Forty-eight of them said emotional issues drove them to cheat. If sex was a factor, other problems were probably lurking.

Knowing what makes men stray and how to squelch those urges can help keep you and your chosen one happy for the long haul. Tapping new research in genetics, economics, anthropology, and biology, as well as our experts' advice, we've developed this guide to the causes of infidelity—and what you can do to make sure the home fires blaze hot enough to keep you happy.

You're a Dirty Rat

Well, not a rat, exactly, but a vole—a prairie vole. This small rodent is one of the few mammals that actually bond with their mates, and a vole's genetic traits give scientists clues about why humans stray from theirs. It turns out there's a switch inside the brain that controls the desire to form close ties. Emory University psychiatry professor Larry Young, Ph.D., has found that switch in voles: It's a gene that regulates the release of vasopressin, a hormone that activates receptors in the brain to regulate behavior.

In male voles, vasopressin helps keep the mate close and the competition far away. Assuming that what's true for voles is also true for humans, vasopressin activates bonding centers in your brain, making you feel attached and protective. (In women, oxytocin serves the same purpose.)

But according to scientists at Stockholm's Karolinska Institute, if you have a certain variation of the gene coding for one type of vasopressin receptor, you won't be as affectionate and cuddly as your mate would like you to be. The 2008 Karolinska study found that with this version of the gene, you're less likely to commit and twice as likely to report recent relationship problems.

Having the gene variant isn't a get-out-of-jail-free card, however. Your culture, childhood, and other life experiences play a large role in determining your behavior, Young says. "This gene changes the probability of the type of relationship you'll have; it doesn't determine it," he explains. "So you can't ever say you're genetically pre-determined to cheat."

Keep the faith: To ward off any such probabilities in your own relationship, increase your intimacy to boost bonding. "We know that vasopressin is released during sex," says Young, "and it's probably released in other intimate situations as well." Make sure your vasopressin receptors are firing throughout the day by creating what Neuman calls "touch points." Commit to making five small, intimate gestures—a hug, kiss, e-mail, or text, for instance—throughout the day. As she responds with five of her own, you'll ignite the vasopressin bonding centers in your brain at least 10 times each day.

You're Not Risk-Averse Enough

For many men, cheating is simply another decision, one with its own set of costs and benefits. Infidelity has uncertain and individual outcomes—you don't know how guilty you'll feel afterward, whether or not she'll catch you, or exactly what you'll lose in a divorce—so economists Edinaldo Tebaldi, Ph.D., of Bryant University, and Bruce Elmslie, Ph.D., of the University of New Hampshire, have developed a model that identifies some of the factors influencing a person's decision to cheat.

Their study, published last year, reveals that men and women use drastically different decision-making processes. What's she thinking? A lot. Is he worth keeping, or is there someone out there that might be worth the risk of leaving? Just how much (money, love, companionship, security) will I lose if I get caught spending my lunch hour in a seedy motel? It's about her relationship, her future, and the investment she might lose if she's caught.

What are you thinking? Not much: Is there an opportunity, and will I get caught?

Keep the faith: Make an informed decision by figuring out what you'd be losing now and in the future, Neuman says. Once you realize the risks, start sticking around the house. More than half of the men Neuman interviewed spent time away from home before they cheated. "They started working later, scheduling more business travel, or hanging out with friends," he says. While you're at home, do something few men do when they find their eyes roving: Face your spouse and admit to her that something's wrong. "Tell her, 'I'm looking around and I shouldn't be,'" Neuman says. "Then figure out, with her, what can you do to make the relationship better. Once you know what's wrong and how you'll fix it, saving your marriage will replace thoughts of cheating."

You Don't Recognize Threats

When they're surrounded in social situations by what researchers call "attractive alternatives," men tend to let their guard down too much. In a McGill University study, men and women who were presented with a virtual-reality assessment reacted very differently when they were asked to evaluate a group of photographs that included an image of an attractive person of the opposite sex. Women avoided the photo, but men didn't. Asked to imagine an interaction with an attractive classmate of the opposite sex, women increased their thoughts of commitment and threat. Men (drum roll) didn't.

The McGill researchers suspect that women strive to be protectors and gatekeepers of their relationships, or that they view threats to their relationships as personal. (Men, on the other hand, tend to be more individualistic; they don't define themselves by their relationships as much.) Either way, women use if-then contingencies—if he comes over here, then I'll excuse myself to get a drink—that spark automatic defense mechanisms when they see an attractive alternative moving in.

Keep the faith: Take a page from her playbook and develop your own if-then plan. The McGill researchers found that when men do this before entering a situation with lots of potential other women (if Susan comes over here, then I'll head for the men's room), they're more likely to perceive and ward off threats.

Your Banter is Off

Want to find out how likely you are to cheat? Start counting the number of times you two snarl at each other, and the number of times you smile. When Elizabeth Allen, Ph.D., an assistant professor of psychology at the University of Colorado, reviewed communication between partners about to get married, she found that those with lower ratios of positive-to-negative behaviors were more likely to cheat in the early years of their marriages. Couples with a 2.4-to-1 ratio of positive interactions (eye contact, nodding, smiling) to negative ones (scowling, eye rolling, expressing contempt) before marriage were more likely to experience infidelity after the wedding than couples with 4-to-1 positive-to-negative ratios.

It wasn't that these partners didn't like each other—at the time, they probably thought they'd be living happily ever after. But the mates who didn't cheat down the line had many more positive interactions before marriage than those who cheated. "The way you interact and the more positive you are, the more you seem to be buffered from future risk," Allen says.

Keep the faith: Boost your ratios—whether you're just dating or already married—by keeping contemptuous words, criticism, stonewalling, and defensiveness to a minimum, Allen says. Even if you're not feeling great, try to increase your positivity, encouragement, and collaborative problem-solving, and look for things you can agree on. In her study, Allen observed behaviors like smiling, nodding, and saying things like "I agree," "I understand," and "good point" to be helpful. Other researchers have found that even happy couples sometimes enter negative territory, Allen noted, but they break themselves out of it quickly. If you find yourself in an argument, acknowledge her point of view and try to find a compromise. The more you do this, the more she will, too, and, well, the happier you both will be.

You're Not Challenging Each Other

It takes more than sex to keep partners engaged, says Gary Lewandowski, Ph.D., an associate professor of psychology at Monmouth University. We need our partners to challenge us and (to quote Jerry Maguire) complete us. "We look for relationships that make us better people," says Lewandowski, "and we're looking for partners who will be able to improve who we are."

Lewandowski calls this process "self-expanding." But the precise amount of self-expansion you need from a spouse or girlfriend is subjective, says Lewandowski. What's more important is determining whether or not that dynamic exists in the first place. In his recent study, Lewandowski found that partners who felt their mates weren't providing them with enough excitement to make them better people were more aware of opportunities and alternatives, paving the way for cheating.

Keep the faith: Are you sitting around waiting for her to challenge you? So's she. "You can't be a passive participant in your relationship, waiting for your partner to dazzle you," Lewandowski says. "It's a two-way street." If you're frustrated with your self-expansion, let her in on the secret. Put yourselves on the same page by making self-expansion part of your everyday conversation, says Lewandowski. Then set goals that can help you both expand. Ask her to help compensate for your weaknesses by teaching you something—how to make that homemade pizza crust that you love, for example. Or offer to teach her something new, like the new move you've been practicing on the basketball court. Then sign up for a rec league together so you can both try out your new skills.

And make future plans—pick up tickets to a show neither of you have heard of or book a cheap flight to somewhere you've never been. Pulling off moves like these will ensure that you're pushing each other in the right ways—and always will be.

Nine foods you should never eat again

ALL MATERIAL IN THIS POST COPIED FROM here. I own no rights to the material in this blog. Like the True Activist Facebook page here.

With so much misinformation out there about food and how it affects human health, making healthy food choices for you and your family can be difficult and confusing. There are a number of specific foods; however, that you will want to avoid in almost every circumstance because they provide virtually no health benefits while posing plenty of health risks. Here are nine foods you should never eat again if you care about preserving your long-term health:

1) White bread, refined flours. By definition, white bread and refined flours in general are toxic for your body because they have been stripped of virtually all vitamins, minerals, fiber, and other important nutrients. Because of this, the body does not know how to properly digest and assimilate these so-called foods, which can lead to health problems. Refined white flour has also been bleached with chlorine and brominated with bromide, two poisonous chemicals that have been linked to causing thyroid and organ damage. (http://drlwilson.com/ARTICLES/BREAD.htm)

2) Conventional frozen meals. Most conventionally-prepared frozen meals are loaded with preservatives, processed salt, hydrogenated oils and other artificial ingredients, not to mention the fact that most frozen meals have been heavily pre-cooked, rendering their nutrient content minimal at best (especially after getting microwaved again at home). With the exception of a few truly healthy frozen meal brands such as Amy’s and Organic Bistro, most frozen meals are little more than disease in a box, so avoid them in favor of fresh foods. (http://www.4us2be.com)

3) White rice. Like white bread, white rice has been stripped of most of its nutrients, and separated from the bran and germ, two natural components that make up rice in its brown form. Even so-called “fortified” white rice is nutritionally deficient, as the body still processes this refined food much differently than brown rice, which is absorbed more slowly and does not cause the same spike in blood sugar that white rice does. (http://globalnaturopath.com)

4) Microwaveable popcorn. This processed food is a favorite among moviegoers and regular snackers alike, but it is one of the unhealthiest foods you can eat. Practically every component of microwaveable popcorn, from the genetically-modified (GM) corn kernels to the processed salt and preservative chemicals used to enhance its flavor, is unhealthy and disease-promoting. On top of this, microwaveable popcorn contains a chemical known as diacetyl that can actually destroy your lungs. If you love popcorn, stick with organic kernels that you can pop yourself in a kettle and douse with healthy ingredients like coconut oil, grass-fed butter, and Himalayan pink salt. (http://www.naturalnews.com)

5) Cured meat products with nitrates, nitrites. Deli meats, summer sausage, hot dogs, bacon, and many other meats sold at the grocery store are often loaded with sodium nitrite and other chemical preservatives that have been linked to causing heart disease and cancer. If you eat meat, stick with uncured, nitrite and nitrate-free varieties, and preferably those that come from organic, grass-fed animals. (http://www.naturalnews.com/028824_processed_meat_heart_disease.html)

6) Most conventional protein, energy bars. By the way they are often marketed, it might seem as though protein and energy bars are a strong addition to a healthy diet. But more often than not, these meal replacements contain processed soy protein, refined sugar, hydrogenated fat, and other harmful additives that contribute to chronic illness. Not all protein and energy bars are bad, of course — Thunderbird Energetica, Organic Food Bar, Boku Superfood, Vega Sport, PROBAR, and Zing all make healthy protein and energy bars. Just be sure to read the ingredient labels and know what you are buying.

7) Margarine. Hidden in all sorts of processed foods, margarine, a hydrogenated trans-fat oil, is something you will want to avoid at all costs for your health. Contrary to popular belief, butter and saturated fats in general are not unhealthy, especially when they are derived from pastured animals that feed on grass rather than corn and soy. And if animal-based fats are not for you, stick with extra-virgin coconut oil or olive oil rather than margarine. (http://www.naturalnews.com/027865_saturated_fat_health.html)

8) Soy milk and soy-based meat substitutes. One of the biggest health frauds of modern times, the soy craze is a fad that you will want to skip. Besides the fact that nearly all non-organic soy ingredients are of GM origin, most soy additives are processed using a toxic chemical known as hexane, which is linked to causing birth defects, reproductive problems, and cancer. Soy that has not been fermented is also highly estrogenic, which can throw your natural hormone balance out of whack. (http://www.naturalnews.com/026303_soy_protein_hexane.html)

9) “Diet” anything. Many so-called “diet” products on the market today contains artificial sweeteners like aspartame (Equal) and sucralose (Splenda), both of which are linked to causing neurological damage, gastrointestinal problems, and endocrine disruption. Many diet products also contain added chemical flavoring agents to take the place of fat and other natural components that have been removed to artificially reduce calorie content. Instead, stick with whole foods that are as close to nature as possible, including high-fat foods grown the way nature intended, and your body will respond surprisingly well. (http://www.naturalnews.com)

Sources for this article include:

http://www.rd.com/slideshows/15-foods-you-should-never-buy-again/

For the article "/ FOODS YOU SHOULD NEVER BUY AGAIN, click here. 

♥ PAPAYA

♥ Avocado Mango Chia Seed Salad ♥

ALL MATERIAL IN THIS POST IS COPIED FROM HERE, the Earth Diet. I own no copy rights at all. Like their page on Facebook, because they are GREAT.

 

Total making time: 15 minutes

Serves: 2 people

Ingredients:
1 large avocado
1 large mango
1 clove of garlic
2 tablespoons of chia seeds
Drizzle of Extra Virgin Olive Oil
Himalayan Salt and cracked black pepper to season

 

Action:
1. Slice the avocados.
2. Slice the mango.
3. Dice the garlic.
4. On a plate place the avocado and mango.
5. Drizzle with oil.
6. Sprinkle chia seeds over it.
7. Sprinkle garlic over it.
8. Season with salt and pepper to taste!

TIP:
+ Use black or regular sesame seeds as an alternative to chia seeds!

Benefits:
+ Vegan
+ Majority Raw (except for the olive oil)
+ Aids Weight Loss
+ Extremely Nutrient Dense
+ High in Vitamins
+ High in ANTI-OXIDANTS
+ Good Essential Fats

MANGO:
+ High in Vitamin E - good for the skin
+ Aids digestion
+ For treating acne
+ For improving concentration

This recipe was created by Liana Werner-Gray 2013.

♥ ⚓ OCEAN LOVE ⚓♥

Waves roll in my thoughts

Hold tight the ring...

The sea will rise...

Please stand by the shore...

I will be...

I will be...

There once more...

Ocean - Pearl Jam

Photos taken from Maaji swimwear web.

★ LIMONE

Photo copyright: Tina Puksic

Ali ste vedeli, da limone pripomorejo k bolj gladki, sijoči koži?

Limone vsebujejo visoko stopnjo antioksidantov, vitamina C in citronsko kislino - ta trio ne le ojača imunski sistem ampak prav tako zviša proizvajanje kolagena za napeto in mladostno kožo. Vitamin C lahko tudi pomaga, da izginejo madeži na koži. 
Ostali del teksta v angleščini. 

Lemons contain a high dose of antioxidants, Vitamin C and Citric Acid ~ this trio not only boosts your immune system, but also increases collagen production for plump, youthful skin. Vitamin C can also help clear up blemishes, and even help with scarring when applied topically!
Starting your day with a glass of your metabolism boosting Meta D or a vitamin bomb shot is an absolute must!

Here are the top 3 reasons to add a little squeeze of lemon to your water or tea:

1. Smooth, Glowing Skin! Lemons contain a high dose of antioxidants, Vitamin C and Citric Acid ~ this trio not only boosts your immune system, but also increases collagen production for plump, youthful skin. Vitamin C can also help clear up blemishes, and even help with scarring when applied topically!

2.  Helps with Weight Loss! A little lemon water before meals reduces hunger, helps with digestion and also contributes to detoxification by aiding liver function.

3. Gives you Energy & Helps you Concentrate! The scent of lemons has been said to increases alertness and boost your energy!

The best way to get your fix? Make a batch of Zesty Spa Water below to enjoy throughout the day, just squeeze half a lemon in a glass of water or add a little citrus love to your raw green and steamed veggies!

Zesty Spa Water

~ 1 Liter of Water

~ Juice of 3 Lemons

~ 2 packets of Stevia

~ A handful of Fresh Mint

Mix all ingredients together and keep in the fridge for a refreshing treat any time. Or take it on the go and sip throughout your day for a nice little boosts while running errands, school, work or at the gym!

Torej - vsak dan v vodo malo limone in to je to. :)

Text taken from here.

Nevarnosti svežih sokov

ALL MATERIAL IN THIS POST COPYRIGHTED BY Ljekovito Bilje i Ljekovite Trave | Zdrava Ishrana. Visit their website here, and like them on Facebook here.

Opasnosti od svježih sokova

Liječenje biljem: Svježi sokovi od voća i povrća

Mnogi ljudi misle da su svježi sokovi dobri u svim količinama i bezopasni. Međutim, to nije tako. Isti sok može pomoći jednoj osobi, a naštetiti drugoj. Svježi sokovi su loš izbor kod nekih bolesti. Dakle, ako imate peptički ulkus, gastritis ili pankreatitis ne smijete piti sok od limuna, naranče, jabuke, ribizla ili brusnice. Oni sadrže mnoge organske spojeve, koji povećavaju kiselost želuca, što može izazvati žgaravicu i bol.  Konzumaciju soka od grožđa treba ograničiti ako imate dijabetes. Ona sadrži previše glukoze i kalorija. Također, nije poželjno piti previše soka od grožđa, ako imate sindrom iritabilnog kolona. Zapamtite, mnogi svježi sokovi imaju laksativna svojstva. Dakle, ako patite od proljeva, trebali biste ih razrijediti s vodom i piti malo po malo. Kako bi dobili potrebne vitamine, ne morate piti litre soka na dan. Takvi eksperimenti mogu samo oštetiti organizam. Razumna količina je od nekoliko žlica do 3 čaše dnevno, ovisno o vrsti soka. Postoji mišljenje da sok ne može biti pripremljen uz pomoć električnih sokovnika, jer se vitamini uništavaju u kontaktu s metalom. To je djelomično točno. Ako pripremite sok koristeći bakinu metodu, uz pomoć ribeža i gaze, gubitak vitamina je još uvijek neizbježan.  Svježi sokovi od voća i povrća se nadopunjuju na odličan način. Voćni sokovi su bogatiji šećerima i vitaminima, a sokovi od povrća mineralnim solima. Bolje je piti sokove 30 do 40 minuta prije obroka ili tijekom pauze između obroka. Ako pijete sokove od slatkog voća poslije ručka, može povećati fermentaciju u crijevima i trbuhu, te izazvati nadutost. Morate piti svježe sokove odmah nakon što ih pripremiti. Čak i kratkoročno držanje u frižideru smanjuje ljekovite vrijednost soka, iako njegov okus može ostati isti.

MRKVA

Svježi sok od mrkve je kralj sokova od povrća. On sadrži mnogo beta-karotena, vitamina B, kalija, kalcija, kobalta i drugih mineralnih tvari. Sve to čini sok od mrkve posebno zdravim za djecu, za osobe sa slabim imunitetom i problematičnom kožom. Beta-karoten je vrlo dobar za vid. Međutim, morate jesti masniju hranu odmah nakon što popijete sok od mrkve, jer se na taj način bolje asimilira. Salata, začinjena biljnim uljem je najbolja varijanta.  Nemojte piti previše soka od mrkve. Višak beta karotena preopterećuje jetru, a koža može dobiti žućkast ton. Nemojte piti više od 0,5 litre soka od mrkve dnevno. Svježi sok od mrkve izbjegavajte ako imate peptički ulkus i proljev.

REPA

Sok od repe sadrži mnogo šećera, vitamina С, В1 i В2. Također sadrži mnogo kalija, željeza, mangana. Visoke razine magnezija pridonose normalizaciji živčanog sustava, kod naprezanja, preopterećenja i nesanice. Ovaj sok također poboljšava pokretljivost crijeva, što je razlog zašto je dobar lijek za zatvor.  No, svježi sok od repe također sadrži štetne spojeve, koji se uništavaju u kontaktu sa zrakom. Dakle, prije pijenja trebate ga držati u hladnjaku 2-3 sata. Nažalost, neki ljudi ne mogu piti sok repe. Ponekad uzrokuje mučninu, povraćanje, vrtoglavicu, žgaravicu i opću slabost.  Morate se naviknuti na koncentrirani sok od repe, malo po malo, počevši od jedne žlice dnevno. Prije pijenja, razrijedite ga sa prokuhanom vodom. Možete ga miješati sa sokovima od mrkve, kupusa, jabuke, šljive ili bundeve. Ako imate bubrežne bolesti, peptički ulkus ili bolest dvanaesnika, sok od repe se ne preporučuje.

RAJČICA

Sok od rajčice stimulira probavu i smanjuje rizik od raka. Vrlo je koristan za trudnice i dojilje. Sadrži malo kalorija i to je razlog zašto ga ljudi sa viškom kilograma mogu piti. Svježi sok sadrži fitoncide, suzbija fermentaciju i truljenje u crijevima.  Pijte sok od rajčice 20-30 minuta prije obroka, jer povećava sposobnost želuca i crijeva za probavu hrane. Dodavanje soli smanjuje ljekovita svojstva soka. Umjesto soli možete dodati češnjak, peršin ili komorač. Sok od rajčice se ne preporuča kod gastritisa, peptičkog ulkusa, pankreatitisa i kolecistitisa.

KUPUS

Sok od kupusa sadrži lako probavljive ugljikohidrate, vitamin С, folnu kiselinu i aminokiseline. Također sadrži kalij, natrij, kalcij, magnezij i željezo. Topao se koristi kao lijek protiv peptičkog ulkusa i bolesti dvanaesnika. Preporuča se koristiti topao sok od svježeg kupusa za grgljanje. Osim toga, sok od kupusa otežava pretvorbu ugljikohidrata u masti, a to je razlog zašto je koristan pretilim osobama. Možete ga piti 30 minuta prije obroka i između obroka nekoliko puta dnevno. Bez obzira na činjenicu da sok od kupusa ima ljekoviti učinak na želučanu sluznicu, nepoželjno ga je piti ako imate gastritis i peptički ulkus.

BUNDEVA

Sok od bundeve sadrži saharozu, zdrave pektine, kalij, magnezij i željezo. Također sadrži i vitamine С, В1, B2, В6, Е i beta karoten. Sok od bundeve poboljšava probavu. Preporučuje se za osobe s kardiovaskularnim bolestima.  Sok od bundeve je posebno dobar za bubrege i bolesti jetre. Pijte pola čaše jednom dnevno. Ako imate problema s nesanicom preporučuje se popiti čašu soka od bundeve s medom prije odlaska u krevet.

JABUKA

Jabuka sadrži mnogo vitamina C, kalija, kalcija, željeza i cinka. Dobra je kod ateroskleroze, bolesti jetre, mokraćnog mjehura, bubrežnih bolesti. Pektin iz kašastog soka od jabuke normalizira rad crijeva. Visoki šećer i organski spojevi pridonose brzoj obnovi energije nakon fizičkog opterećenja.  Možete piti sok od jabuke, bez opasnosti za zdravlje u prilično velikim količinama, do 1 litre na dan. Svježi sok od jabuka se ne preporuča kod gastritisa, peptičkog ulkusa i pankreatisisa.

GROŽĐE

Sok od grožđa sadrži značajne količine šećera i kalij. Preporučuje se kod živčane iscrpljenosti i kolapsa. Sok od tamnog grožđa smanjuje rizik od srčanih bolesti. Njegovo redovito pijenje smanjuje razinu kolesterola i arterijskog tlaka.  Sok od grožđa ima i antibakterijska svojstva, diuretik je i laksativ. Pijte pola čaše prirodnog soka od grožđa 3 puta dnevno tijekom 3 tjedna za ljekovite svrhe. Prije pijenja, sok razrijedite s vodom u omjeru 1:1.  Sok od grožđa, se ne preporučuje kod gastritisa, peptičkog ulkusa, dijabetesa, gojaznosti i kroničnih upalnih procesa u plućima.

CITRUSI

Svježi citrusni sokovi su bogati vitaminima C, kalijem i folnom kiselinom. Oni povećavaju vitalnost, uklanjaju umor i jačaju krvne žile. Ti sokovi su korisni kod ateroskleroze i hipertenzije.  Međutim, ako patite od peptičkog ulkusa, kroničnog gastritisa ili pankreatitisa, onda se sokovi od citrusa se ne preporučuju za vas. Osim toga, nemojte zaboraviti da sok od grožđa može biti u interakciji s lijekovima.

ŠIPAK

Sok od šipka pobuđuje apetit, regulira aktivnost želuca i povećava hemoglobin. Diuretik je, dobar za borbu protiv upala i antiseptik. Obično se preporučuje piti ga u kombinaciji sa sokom od mrkve i repe.  Sok od šipka treba razrijediti s vodom. On sadrži mnoge kiseline, koje iritiraju sluznicu želuca i uništavaju caklinu. Svježi sok od šipka treba izbjegavati kod gastritisa, peptičkog ulkusa i pankreatitisa.

True or False: 5 Fitness Myths, Debunked!

I am sharing Lauren Conrad's post. I got it here. (CONTENT IN THIS POST COPYRIGHTED BY AUTHORS. You should visit their great website)

by Alex Gariano
As some of you might already know, I am getting married this summer (check out our Wedding section!), which means my fitness regimen has been kicked into full gear now that spring has sprung. With so many fitness myths floating around out there I thought it would be helpful to review some of the most popular beliefs and debunk them for you today with the help of health and fitness expert Katrina of Tone It Up (one of my favorite new health and fitness websites)! Here it goes…

1. Lifting weights will make you bulky. False! Believe it or not, weight lifting is extremely important for fat loss. According to Katrina, building muscle helps your body to burn fat throughout the day because your body needs to use up more calories to maintain muscle than it does to maintain fat. Basically the more muscle you build, the more calories your body will naturally burn.
2. The morning is the best time to train. False! While a sunrise workout might help to clear your head before the day starts, Katrina says that the time of day that you choose to sweat it out doesn’t necessarily matter. She said that the most important thing to consider when deciding on a time for your workout is making sure you can stick to it and that it works for YOU. Whether you’re an early bird or a night owl, just make sure you block out a time that fits into your daily routine. That way, you can make exercising a habit. Katrina stressed that the most important part is being "consistent" and making your workout a priority. One of my favorite ways to stick to my weekly workout routine is to pencil it into my planner at the beginning of the week and check off each workout once it has been completeled. Not only does it feel great to look back on a week with 5 ot 6 successfully checked boxes (sometimes it's 3 or 4), but I actually feel better too since working out reduces stress!
3. Running is the only way to lose weight. False! Running is just one form of cardio that can do a body good…there are so many other ways to burn calories and build muscle! If you can get your heart pumping, get your muscles working, and fuel your body with healthy food, Katrina advises that you should start to see pounds melt away. Mix things up by trying a spin class, going on a hike, or swimming laps at your local rec club. Even taking a brisk walk on your lunch break each day will get you on track towards becoming leaner. Take a peek at the TIU Fitness section for more exercise ideas and be sure to check out Lauren's favorite workouts in the Get Fit section, too. 
4. It’s best to workout on an empty stomach. Both! Katrina says "this is a broad statement" since there are a lot of factors to consider. "There has to be balance," she says adding that when you eat and workout depends on your goals. "If your goal is to perform in a race, train for a marathon or for a sport, then you need to have adequate amounts of calories and electrolytes in your body to train hard. If your goal is to lose weight, then you will want to have enough calories and electrolytes in you to kick some serious booty, but you don't need a big pasta dinner the night before and a bagel before your run. Ultimately, you don't want your meal to weigh you down or upset your stomach before a workout so we recommend carbohydrates in fruit or grains before a workout and protein and carbohydrates after to help you recover." According to Katrina, one of the best things you can do is something she and her Tone It Up partner like to call The Booty Call. A Booty Call is basically waking up and doing some type of cardio for 30-minutes (or less) and having some coffee and half a banana or 8 ounces of coconut water. This is a great way to wake up your metabolism and get your body going! For more nutrition tips, head on over to Tone It Up for the complete lowdown.
5. Eating zero carbs will make you lean. False! One of the most interesting things I learned from Katrina was that "fat actually burns in a carbohydrate flame." Our society has given carbs a really bad rap lately, and it’s just not fair. What it comes down to is that not all carbs are bad for you. Katrina and her training partner, Karena, say that fueling up on complex carbs (which come from the fibers in grains, legumes and root vegetables) is the right way to carb load. Your body needs some carbohydrates to function, so just make sure you’re choosing them wisely… Think overnight oats, baked potatoes and roasted carrots. Check out Katrina and Karena's post on nutrition for more of their expert tips.

One of the most important points Katrina told me about these myths is remembering that "nutrition and training is all about figuring out what works for you!"
For more health and fitness tips, check out the Get Fit section!

Are you guilty of believing any of these fitness myths?

Xx Alex
Team LC

Explore, dream, discover

Copyrights: Tina Puksic

★ Artist: Paulo Zerbato

Artist: Paulo Zerbato

★ Arm exercises - 7 moves to have great looking arms

Got this from here. (ALL MATERIAL IN THIS POST COPYRIGHTED BY SELF MAGAZINE!)
Thank you SELF Magazine. Everyone using this should like the Self Facebook page - here, and subscribe to SELF here.

WHAT: The ultimate upper-body routine. Moves 1, 2 and 3 were tested by the American Council on Exercise and proven to firm stubborn back-of-the-arm flab faster than other triceps exercises do—the fancy push-up activates 100 percent of the triceps! The rest of the moves hone your other hard-to-tone zones: shoulders, biceps, chest and even your butt.

YOU'LL NEED: Two sets of weights. Pick a light pair (5 to 8 pounds) for moves 3 and 7; use heavier ones (8 to 12 pounds) for everything else. If you think, "That was easy!" at the end of a set, go up in weight.
HOW: Your goal is 3 sets of 12 reps of each move twice a week on alternate days. Work up to it. You totally got this!
Candy Kennedy

TRIANGLE PUSH-UP

Start in a plank. Walk hands together so thumbs and forefingers form a triangle. Do a complete push-up (as shown) for 1 rep. Too tough? Lower your knees. Do 12 reps.

• Works triceps, shoulders, chest, abs

Larsen & Talbert

CHAIR DIP

Sit on edge of a chair, hands on edge of seat, fingers forward, legs extended, feet flexed. Use arms to lift yourself off chair. Bend elbows, lowering body until upper arms are almost parallel to floor, hips directly under shoulders (as shown). Push through hands to rise back up for 1 rep. Do 12 reps.

• Works triceps, shoulders

Larsen & Talbert

CLASSIC KICKBACK

Stand with feet staggered, right foot in front, left heel lifted, arms at sides, a weight in each hand. Bend elbows to draw weights to rib cage, then bend right knee and lean slightly forward. Maintain this position as you straighten arms behind you (as shown); pause for 1 count. Lower arms to start for 1 rep. Do 12 reps, switching legs halfway through.

• Works triceps, hips, back

Larsen & Talbert

FLY BRIDGE
Lie faceup with knees bent, feet flat, a weight in each hand. Lift hips to form a straight line from shoulders to knees as you press weights above chest, palms in (as shown). Lower arms out to sides to hover just above floor. Raise arms back to ceiling, then lower hips and weights to start for 1 rep. Do 12 reps.

• Works chest, shoulders, butt, hamstrings

Larsen & Talbert

CURL 'n' PRESS
Start in a deep squat, a weight in each hand, elbows on knees, forearms raised. Lower weights until forearms are parallel to floor, then curl weights toward chest (as shown). Stand and straighten arms overhead. Return to start for 1 rep. Do 12 reps.

• Works shoulders, biceps, butt, thighs

Larsen & Talbert

WINDMILL
Start with feet wider than hip-width apart, left foot out, a weight in right hand. With left knee soft, lean left at hip and reach left hand to toes as you extend right arm to ceiling (as shown). Stand, keeping arm lifted and eyes on weight. Lower to start for 1 rep. Do 12 reps. Switch sides; repeat.

• Works shoulders, upper back, butt

Larsen & Talbert

DOUBLE RAISE
Stand with feet hip-width apart, hands at sides, a weight in each hand. Raise left arm in front of you, weight vertical, as you raise right arm to side, weight horizontal, to shoulder level (as shown). Return to start. Repeat, switching arm positions, for 1 rep. Do 12 reps.

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