15 tips for better sleep

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15 tips for better sleep.

1. Take regular sleep a habit. Fall asleep every night at different times, you are putting stress on your body and do not allow him to establish an internal biological clock.

2. Avoid to sleep during the day, if it disrupts your night sleep.

3. Choose the most convenient mattress hardness and elasticity.

4. Use a comfortable pillow.

5. It is best to sleep without a light in a completely dark space.

6. Put in a bathroom/toilet night light to not turn on the overhead light, if you go there you will need to go in the middle of the night.

7. Eliminate noise and other external sound stimuli. The hum of the air conditioner or the early morning of cars it is possible to disguise a pleasant and calming, for example, the sound of the surf or rustle of leaves.

8. Maintain optimal body temperature: use the extra blanket in winter or light blanket in the summer. Cold and heat are frequent violators of the dream.

9. Do not use sedatives and sleeping pills - they only mask the problems, but not eliminate. Plus, these drugs can cause dependence.

10. Do not put in the bedroom computer or something work-related - it will interfere with your sleep on a subconscious level.

11. Do not drink coffee or other stimulating drinks at least a few hours before bedtime.

12. Not to train with weights in the evening, if it has a negative impact on your sleep.

13. Drink a small Cup of chamomile tea 2 hours before sleep - the perfect sleep remedy!

14. Do not exercise before bedtime nothing that can cause increased emotionality - otherwise sleep would be difficult.

15. Read something relaxing before going to sleep.

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7 foods that cleanse the body better than any medication

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1. Red beet
This is the cleaner of organism №1. Firstly, it contains cellulose , phosphorus, copper, vitamin C and a number of organic acids that improve the movement of food is bad and destroys putrefactive bacteria in the intestines. Second, it includes a lipotropic substance betaine, which causes the liver to better get rid of toxins. And, thirdly, beets helps to rejuvenate the body by folic acid (created more new cells) and quartz (improves skin, hair and nails).
How to use: jam, soup, salad, broth or juice.

2. Cabbage
It contains large amounts of dietary fibers that help to bind heavy metals and toxins and then remove them from the intestines. In addition, it is rich in organic acids, which improve digestion and normalize the microflora of the digestive system. But that’s not all. In cabbage contains a rare vitamin U. It eliminates the dangerous chemicals involved in the synthesis of vitamins and even heals ulcers.
How to use: fresh, pickled, in the form of juice.

3. Garlic
In one clove of garlic contains more (!!!) 400 useful components. They reduce the level of bad cholesterol in the blood and clean vessels, kill cells glioblastoma multiforme (cause brain cancer), destroy diphtheria, tubercle Bacillus and Helicobacter (a cause of stomach ulcers), eliminate worms, etc.
How to use: fresh, in powdered form.

4. Onions
Its main value - phytoncides, which are contained in essential oils. These substances only a few seconds can kill many bacteria and fungi. Moreover, onion improves digestion, nutrient uptake and even appetite. A large amount of sulfur makes it possible to effectively neutralize and remove all harmful.
How to use: fresh, in salad, in the form of alcohol tinctures and Facials (acne and blackheads).

5. Apples
Thanks to the pectin and fiber, apples normalize the entire digestive system - associated toxins, improve appetite, stimulate the production of gastric juice, relieve constipation, etc. in addition, apples kill the causative agents of dysentery, Staphylococcus aureus, Proteus, influenza a viruses
How to use: fresh with the skin, in the form of juice and grated pulp, in the form of decoction.

6. Avocado
Unfortunately, the properties of this southern fruit are almost unknown to the General public. Although. Avocado contains a remarkable substance glutathione, which blocks about 40 different carcinogens, unloading the liver. In addition, it normalizes the level of cholesterol in blood, improves digestion, tissue oxygen supplies, etc.
How to use: fresh, in the form of dried fruit or oil.

7. Cranberry
This is perhaps 1 of the most powerful natural antibiotics and antiviral agents that effectively cleanse the bladder and urinary tract from harmful bacteria. Not less important is the fact that cranberries are struggling with the formation and development of cancer cells, but also with the occurrence of blood clots and plaque in blood vessels.
How to use: fresh, juice, and juice, in jam.

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15 TIPS FOR BETTER SLEEP

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1. Take regular sleep a habit. Fall asleep every night at different times, you are putting stress on your body and do not allow him to establish an internal biological clock.

2. Avoid to sleep during the day, if it disrupts your night sleep.

3. Choose the most convenient mattress hardness and elasticity.

4. Use a comfortable pillow.

5. It is best to sleep without a light in a completely dark space.

6. Put in a bathroom/toilet night light to not turn on the overhead light, if you go there you will need to go in the middle of the night.

7. Eliminate noise and other external sound stimuli. The hum of the air conditioner or the early morning of cars it is possible to disguise a pleasant and calming, for example, the sound of the surf or rustle of leaves.

8. Maintain optimal body temperature: use the extra blanket in winter or light blanket in the summer. Cold and heat are frequent violators of the dream.

9. Do not use sedatives and sleeping pills - they only mask the problems, but not eliminate. Plus, these drugs can cause dependence.

10. Do not put in the bedroom computer or something work-related - it will interfere with your sleep on a subconscious level.

11. Do not drink coffee or other stimulating drinks at least a few hours before bedtime.

12. Not to train with weights in the evening, if it has a negative impact on your sleep.

13. Drink a small Cup of chamomile tea 2 hours before sleep - the perfect sleep remedy!

14. Do not exercise before bedtime nothing that can cause increased emotionality - otherwise sleep would be difficult.

15. Read something relaxing before going to sleep.

Read More

WHAT IS BETTER: CARDIO OR STRENGTH TRAINING?

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There is a belief that cardio is the best choice for those who want to lose weight. This ignores the main point: if you do only cardio exertion, the body will begin to break down muscle along with fat you lose muscle mass. Firstly, toned body you in this case will not get, and secondly, the stronger the muscles, the faster metabolism, and hence the rate of burning calories.
Conversely, only performing cardio and following a diet, you just create a VERY large caloric deficit and are guaranteed to slow your metabolism, i.e. your body will not begin to work effectively and to store every calorie eaten. Therefore, I often turn to the girls with the question, what is wrong: they run every day in the morning, eat a little, even with the child not sit down all day and 2 long walks necessarily, but to lose weight does not work

Actually, the power load is a very effective way of burning fat.
In order to weight loss, reduction of subcutaneous fat, train the whole body, not neglecting any muscle groups. Use mnogocwetnye basic training exercises: squats, presses, pull. Such exercises stimulate the production of a whole cocktail of hormones that are beneficial for metabolism and fat loss process.
Your goal is not to work out a certain muscle group, and switch the body into fat burning mode, to achieve the hormonal response of the body.
Strengthening muscles, you increase your metabolism and thereby accelerate the process of burning calories. So the notion that strength training does not help to lose weight, only to build huge muscles is wrong.
The main thing is to eat appropriately, with a small deficit of calories.
Without this condition, any workout will be for nothing.

In this regard, the ANSWER TO FREQUENTLY ASKED QUESTION: is it true that the most effective way to lose weight is to run and limit yourself to food? NO. The most effective way to lose weight is to combine cardio and weight load and create in the diet a small calorie deficit. Free running strength exercises will lead to fat loss along with muscle, loss of tone and a slower metabolism. Author Elena Rybalchenko

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7 foods that cleanse the body better than any medication

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1. Beetroot
This is the cleaner of organism No. 1. Firstly, it contains cellulose , phosphorus, copper, vitamin C and a number of organic acids that improve the movement of food bad and destroys putrefactive bacteria in the intestines. Secondly, it includes a lipotropic substance betaine, which causes the liver to better get rid of toxins. And, thirdly, beets helps to rejuvenate the body by folic acid (created more new cells) and quartz (improves skin, hair and nails).
How to use: jam, soup, a salad, as a decoction or juice.

2. White cabbage
It contains big amount of dietary fibers that help to bind heavy metals and toxins and then remove them from the intestines. In addition, it is rich in organic acids, which improve digestion and normalize the microflora of the digestive system. But that’s not all. In cabbage contains a rare vitamin U. It neutralizes dangerous chemicals involved in the synthesis of vitamins and even heals ulcers.
How to use: fresh, fermented, in the form of juice.

3. Garlic
In one clove of garlic contains more (!!!) 400 useful components. They reduce the level of bad cholesterol in the blood and clean vessels, kill the cells of multiform glioblastoma (brain cancer), destroy diphtheria, tubercle Bacillus and Helicobacter (a cause of stomach ulcers), remove worms, etc.
How to use: fresh, in the form of a hammer.

4. Onions
Its main value - phytoncides, which are contained in essential oils. These substances in just a few seconds can kill many bacteria and fungi. Moreover, onion improves digestion, nutrient uptake and even appetite. A large amount of sulfur makes it possible to efficiently neutralize and remove all harmful.
How to use: fresh, in salad, in the form of alcohol tinctures and Facials (acne and blackheads).

5. Apples
Thanks to the pectin and fiber, apples normalize the entire digestive system - associated toxins, improve appetite, stimulate the production of gastric juice, relieve constipation, etc. in addition, apples kill the causative agents of dysentery, Staphylococcus aureus, Proteus, influenza viruses A.
How to use: fresh with the skin, in the form of juice and grated pulp, in the form of decoction.

6. Avocado
Unfortunately, the properties of this southern fruit is almost not known to the public. Although. Avocado contains a remarkable substance glutathione, which blocks about 40 different carcinogens, unloading the liver. In addition, it normalizes the level of cholesterol in blood, improves digestion, supplies the tissues with oxygen, etc.
How to use: fresh, in the form of dried fruit or oil.

7. Cranberry
This is perhaps 1 of the most powerful natural antibiotics and antiviral agents that effectively cleanse the bladder and urinary tract from harmful bacteria. Not less important is the fact that the cranberry is struggling with the formation and development of cancer cells, as well as the emergence of blood clots and plaques in blood vessels.
How to use: fresh, juice, and juice, in jam.

Read More