Alrjemat months of 2017

To start the new year by challenging to lose weight, you start to understand your body and its needs until Being more aware of choosing the appropriate system for your body, without the sense of deprivation or severe hunger, because they are signs of the failure of the system used.

And to identify the months Rjemat 2017 Here's Guide:

1. Diet vegetables and fruit:

It is the appropriate system to regulate high blood pressure, and takes into account the age and the extent of your day, and then determine on that basis how much calories you need it, and the sources of these calories from foods.

2. raw foods diet:

This prevents the accursed preserved or cooked food, should eat vegetables, fruits, nuts and legumes as they are without cooking.

3. Diet "biggest loser":

Adaptation of the American television program famous, who won wide acclaim and the results impressive, to its dependence on healthy food and exercise daily without interruption, and to reach the ideal weight you buy the book and then register to view videos and that the instructions daily to follow that system.

Read also: 3 new diet systems in 2017

4. Diet "organizing food and health resources":

The idea is to rely on fruit and vegetables full Kojbat, and with time, this diet turns into a pattern of eternal life, which is convenient for those who do not prefer to sport; it only needs 10 to 15 minutes of walking a day, so you get the ideal weight.

Read also: Diet potatoes: a real experience

To ensure the success of any of the previous regimes, here a number of useful general tips:

1. lot of acts of drinking water, Fjsmk need for approximately 8-10 glasses of water a day, so as to obtain the necessary body moisturizing.

2. breakfast: No Tvota breakfast in any form, and choose the types rich do not worry because your body will burn what Tnaolteh throughout the day.

3. Avoid Evening meals: the most common causes of overweight eating late at night, and to eliminate the habit Make the last thing you eat the food does not exceed seven in the evening.

4. No Tjoaa yourself: If you want to know how effective any diet, make sure it offers a snack every 3-4 hours maximum, even if the snacks such as carrots or fruit, for example.

5. Eat your body what it needs: This means good to listen to your body and what it needs from the food materials and values, and can be delivered in a healthy images and many alternatives, where it can, for example, eating potatoes grilled instead of fried.

9 health benefits of exercise

Our sport is not practiced because of laziness or lack of awareness of its benefits. Exercise is the indication of the awareness of individuals and peoples. According to the World Health Organization that the inactivity ranks fourth in the list of leading causes of death globally 6%), as well as a major cause of colon and breast cancer (21-25%), and 27% of cases of diabetes, and approximately 30% of ischemic heart disease.

Physical activity is any movement performed by small and large muscles and consume fewer calories (energy) than calories expended during the period of rest. The body gets more health benefits when moving large muscle studies have shown that participation in regular physical activity provides many health benefits, including:

blood pressure

 Regular physical activity helps to control high blood pressure, when the practice of physical activity (running, swimming, basketball and sexual activity) consumes muscle large amounts of energy, require more oxygen than usual, and to meet the growing demand of oxygen necessary to increase the blood supply through the blood vessels .mma leads to vasodilatation thus decrease blood pressure. (Always read also: 7 Reasons Atralat abdomen)

Diabetes

Moderate aerobic exercise can reduce the risk of developing diabetes type 2 as well as reduce the level of blood sugar in people with diabetes, by reducing the sensitivity of cells to insulin. As well as the practice of powerful exercises increase muscle size, thus reducing the amount of fat in the body.

the weight

Physical activity is the key to weight reduction, effective to reach and maintain a healthy weight and I have the means adults and children. Through the consumption of excess calories, thereby prevents stored as fat. Where the calories consumed are more than or equal to the calorie intake.

Cholesterol

It helps physical activity to enhance balance cholesterol level, where lowers bad cholesterol level (LDL), and raise the level of beneficial cholesterol (HDL), through several mechanisms, including that physical activity stimulates the protein carrier of cholesterol harmful to transfer from the blood vessels to the liver and then get rid of it , Aerobics also help to increase the size of the protein molecules (lipoproteins) that carry LDL cholesterol, where the greater the size of the protein molecules smaller the increased danger of causing heart disease for easy adhesion to the wall of blood vessels.

the heart

Inactivity is a major risk factor for heart disease occurs when the heart .omrad harden and tightened the arteries feeding the heart muscle, due to the accumulation of fatty deposits and other substances on the inner walls of the arteries. The continuation of plaque in the arteries reduces the blood flow and oxygen to the heart muscle. Resulting in a heart attack. Physical activity protect against heart disease by reducing the level of fats and cholesterol in the blood and thus prevent deposition on the walls of the artery vessels and heart muscle. (Always read also: Exercises for the back of the health and beauty)

Colorectal cancer

I found many of the studies in the United States and around the world that adults who engage in regular physical activity can reduce their risk of colon cancer by 30-40% compared to people who do not practice any physical activity. By the role of physical activity in the energy balance and metabolism hormone, regulating insulin, and reduce the time of carcinogens in the colon. In addition to the role of physical activity in changing the number of inflammatory and immune factors that lead to the risk of colon cancer.

Bones and muscles

Physical activity helps prevent many age-related changes in the bones, muscles and joints. Research shows that exercise makes bones stronger and help slow bone loss rate, increase muscle mass, help balance exercises and coordination, such as Tai improve physical balance ability, delay the development of osteoporosis as it slows down the rate at which is reduced bone mineral density. As well as help to maintain the flexibility of joints. The muscles and joints.

Sleeping

Exercise can help you sleep faster, easier, more comfortable and deeper, overcome insomnia .uerga reason for this is that the brain compensates physical stress increased deep sleep time, low body temperature, after rising because physical activity helps rapid sleep, a person to the sun during aerobic exercise activity helps regulate the body's temperature, which helps you sleep better. (Always read also: SuperMama exercises: focus on the strength of back strong and svelte)

Depression

Exercise reduces symptoms of depression. Where that physical activity helps to secrete chemicals in the brain that alleviate depression, reduce immune system chemicals that can worsen depression, increased body temperature, which may have calming effects, exercise away the negative thoughts that feed anxiety and depression .

The most important natural ways to increase fertility and enhance the chances of pregnancy

Exposed to a lot of men and women in recent times to the risk of infertility, with a lack of knowledge of the causes leading to it, and to stimulate the uterus and ovaries and increase the fertility rate in the body in general, so we bring you the best foods that will help to increase the proportion of fertility homemade instead of the intake for those treatments deployed heavily in the markets and also expensive price.

 The most important foods that help to increase fertility.

1) antioxidants.

Eat foods rich in antioxidants, such as fruits, green leafy vegetables, nuts and whole grains, and also containing high amounts of zinc, beta-carotene, lutein and folic acid, found high quantities in (broccoli, oranges and lemons), help to increasing the fertility rate, whether in women or men. According to the studies indicated that eating 75 grams of antioxidants daily, especially in men, improves the quality of sperm and Aziv chance of pregnancy is greater than 23% rate.

2) higher calories.

According to him, studies have indicated that the intake of mycosis rich in calories may improve the ability of hormonal influences on ovarian cysts syndrome, one of the major causes of infertility, lowers insulin levels by 8%, testosterone by 50% and ovarian Ahasin efficiency by 30%. Note that: increase the size of breakfast without reducing the size of dinner may expose you to obesity.

3) healthy fats.

Because increasing your intake of fat unsaturated, such as: (hydrogenated vegetable oils, margarine, fried foods, products manufactured goods and baked), increases your risk of infertility by 30% for its negative effects on insulin in addition to that Tnok fat transferred instead of carbohydrates also increases your exposure of infertility by 73%. It is therefore advisable to eat foods rich in healthy fats as oil, extra virgin olive, coconut oil, avocado oil or butter to increase fertility chances you have.

4) less carbohydrate.

Vmutirk on low-carb foods intake improves insulin hormone and testosterone levels, Almspban of infertility especially for women with ovarian cysts, maintains a healthy weight, reduce insulin levels, A_khaslk of a lot of fat and also helps you to irregular menstruation. According to him, studies have indicated that the intake of high-carbohydrate foods increase your risk of infertility by 78% in contrast to those who follow a low carbohydrate diet.

5) No refined carbohydrates.

Excessive intake of refined carbohydrates, such as: (foods and sugary drinks, processed cereals, white pasta, bread and rice) increases the blood sugar as well as insulin and thus increases your risk of infertility and reduce the chances of pregnancy.

6) more fiber.

Kiwi

High-fiber foods, such as: (Kalkioa fruits, vegetables, legumes and whole grains) to help your body get rid of excess hormones estrogen and Kahrmon also maintains a rebalancing of blood sugar. According to the studies it indicated that the intake of 10 grams of fiber per day reduces your risk of infertility by 44% especially for women older than 32 years.

7) plant proteins.

Better to replace some animal proteins, such as: (meat, fish and eggs), and other sources of plant, such as: (beans, nuts and seeds), because as noted by one of the studies that eating large amounts of animal protein increases the risk of infertility by 32% unlike plant proteins that increase your fertility by up to 50%.

8) high-fat dairy products.

Vostbdalk low-fat dairy products and other types of high-fat and high in fat increase the proportion of your fertility and the chances of pregnancy by 27%.

9) vitamins.

Your keenness to taking supplements and vitamins a day, including green tea, folic acid, vitamin E and vitamin B6) increases the rate of fertility, improves the chances of pregnancy, and also reduces your risk of infertility by as much as 41%.

10) Iron and Mkmlath.

Make sure to eat iron-rich foods or even taking iron supplements daily to be effective in reducing your risk of infertility by 40%, taking care to eat foods and beverages rich in vitamin C to increase the capacity for absorption.

Pumpkin seeds.

Vtnaolk one cup of pumpkin seeds gives you about 20.7 mg of iron which is equivalent to 115% of the necessary daily value.

Shellfish.

It is considered among the natural aphrodisiacs because the intake of one medium-sized raw oysters give you about 2.6 mg of iron equivalent (14% DV).

Spinach.

Green leafy vegetables like spinach, chard and kale are all great sources of iron, for example, your intake to one cup of cooked spinach gives you more than 6 mg of iron.

11) omega-3 fatty acids.

sardine

Make sure to eat foods rich in omega-3 fatty acids, such as: (fish oil supplements, walnuts, chia seeds and flax seeds, cod liver, sardines, salmon, mackerel or anchovies) to increase your fertility and the chances of pregnancy.

For example: you eat one ounce of shea seeds provide you with approximately 4915 mg of omega-3 essential fatty acids.

And a quarter cup of walnuts gives you almost 113% of the daily value of omega-3.

12) eggs.

Because it contains high amounts of vitamin D, choline, folate and vitamin "A", Nujoma to promote ovulation and increase the chances of pregnancy.

13) sunflower seeds.

Because they contain high levels of zinc, which helps your body to make the most of the possible hormone (estrogen and progesterone) is necessary for the health of the process of ovulation and increase the fertility rate, in addition to its ability to increase DNA production, which can help to support the quality of eggs .

14) Bee Pollen.

Bee Pollen

For many of the richness of nutrients

Tips sexual practice happy

The one would want to make the most of his sexuality benefit, these sex tips represent a good way to start it.

As long as the person is talking with a companion and improves listening to him, he is on the road to a healthy sex life. However, it can be even sake needs some new ideas to achieve this.

Build preparedness

Can agree on a period of time, such as one week, the couple avoids orgasms or full sexual intercourse (penetration) penetrative sex. At first, the couple kissing and exchanging hugs all; then were to move gradually to the touch and caressing each other, a sense of euphoria, or any sensations they feel satisfied with them; but while avoiding achieve full sexual orgasm (orgasm). At the end of the week, they can allow themselves to reach orgasm and penetration.

This week may help to increase the sensations, and the strengthening of the senses, towards all the other wonderful feelings that can be shared by the couple when having sex.

Massages and stroking

Massage can help to exercise full of sexual sensations. As part of foreplay, it seems a great way to start slowly massage, relaxation of exchange feeling texture of skin between the couple intensifies sexual arousal.

But it can be simple massage, which does not lead to sex, to achieve other things in the sexual life; Valtdlak non-sexual enhances or restores harmony with the spouse, and works to reduce stress, and documents the intimate relationship between the couple. But, if one partner does not want a massage that leads to sex, you should discuss this with the other spouse to avoid any misunderstanding.

Senses

It can include good practice race all the senses, not just touching; The use of scented massage oil, and the dim lighting of the candles, listening to breath sounds consort and fired, all of that may be the cause of sexual agitation. The taste of the couple to each other, as in the exchange of kisses, does a similar role in the excitement. And La Paz to combine food and sex, as if the two partners feeding each other something savory, such as juice and strawberries.

Whisper

It can help the exchange between the couple whisper to achieve greater sexual arousal. But it must not be so during foreplay or penetration, but before them.

Reading books

There are many books containing exercises and ideas to help achieve satisfying sex life, whatever the age and sex of the reader. Therefore these books can be used for sex.

Share fantasies and desires

Everyone has his illusions and tastes and preferences with respect to its sexual subject matter. So, not bad to talk about everything, ranging from ear lobe to the ankles, and from the hairline to the hips. And if the couple knew these additions for each other, they can achieve the maximum benefit, including citizenship.

Keeping a Clean

Talking here about public cleanliness the couple, not including excessive level; some little sweat on the body is something desirable in sexual arousal. But we must respect the spouse, and the initiative to bathe every day to prevent odors and bad breath.

Relaxation

The practice of the couple Almtahabin race is one of the most beautiful experiences and Omtaha in life. Perhaps the best level of sex sometimes is what happens when the couple does not feel concerned by the failure to achieve arousal or orgasm. Therefore, Valastrecha with a life partner may actually achieves sexually great for both spouses.

Top ten tips to beat stress

If a person is prone to psychological tension or distress, whether through a job or other personal reason, the first step of a sense of what is the best is to determine the cause.

The most harmful thing, and that can be done, is to resort to something unhealthy to help deal with this stress, such as smoking or drinking alcohol; In life, there is always a solution to the problems. But the lack of control over the situation, and do not do anything, it would exacerbate the problems.

The keys to control the tension well to build mental strength and control of the mortgage situation, and the existence of a good social network, and adopt a positive outlook.

Here are the top ten ways to combat psychological distress.

1. Be an active one

If the person is related to the psychological tension problem, it can result in physical activity to the purity of the state of mind and emotional for him, so that it is able to identify the causes of tension has to find a solution; Dealing with stress effectively needs to feel the psychological strength and cohesion, and helps exercise Sports boil achieve it.

Do not make exercise stress disappears, but it reduces some of the stress felt by the person, and refines ideas, allowing one to deal with its problems more quietly.

2. Owning control

No matter how difficult it may seem to them the problem, there is always a solution. The negative thinking towards it (for example, I can not do anything about my problem), making the tension is getting worse, as this feeling of loss of control is one of the most important causes of tension and loss of a sense of well-being.

The control process is in itself a state of empowerment, a crucial part to find a solution satisfactory to the person.

3. communicate with people

The problem involved with others the way to get rid of a large part of it, where it can ease work troubles, and help to see things in a different way, by having a good support network of friends, colleagues and family.

But if the person is not communicating with the people, you will not have a support to move to where to find assistance; The activities that we do with friends helps us to relax, laugh with them as often. This could unload tension excellent manner.

Also, talk about things with a friend will also help to find solutions to problems.

4. allow some time to relax from work

Be long hours of work sometimes; and overtime means that people do not spend enough time to do things they enjoy actually. Therefore, we all need some time to relax or social networking or exercise.

Some experts suggested the allocation of two nights a week for such activities away from work, so that one avoids overtime on those days.

5. acquire queen challenge

Can put a person to the same goals and challenges, whether at work or outside, such as learning a new language or a new sport, it helps to build confidence, and that this would help to deal or cope with stress.

In the constant challenge of the same, a person learns to anticipate things and control the course of his life. However continue to learn, it becomes more capable of psychological adjustment; Valtslh knowledge and possess the desire to do things rather than negative, such as watching TV all the time, is the sponsor confront developments.

6. Avoid unhealthy habits

It shall not resort to smoking, alcohol and caffeine as a way to cope and adapt. Men are more likely than women to do so normally. We call this method the behavior of avoidance avoidance behaviour. While women tend to get support from the social circle around it.

In the long term, these erroneous mechanisms do not result in the adaptation and confrontation to solve problems, but also create new problems; it is like putting the head in the sand, where it may provide temporary relief, but it does not make problems disappear. You must address one of Mhkh tension.

7. resorting to voluntary work

Evidence shows that people who help others, through activities such as volunteering or community action work, become more flexible; Helping people who are in situations worse than others, in many cases, will benefit in a person's problems into perspective; the more given one more, become more flexible and more sense of happiness.

It can, and more specifically, to help someone every day, where they can do something small, such as helping people to cross the road or make coffee for colleagues; Vamajamlat costs nothing, and you will be feeling it better.

8. work more intelligently and not harder

Good time management means working an advanced level of quality, and not a large amount. But the culture of long hours of work are known to cause occupational diseases. Therefore, we have to achieve a balance between work and life that fit the person.

The work intelligently Aker means setting priorities for action, with a focus on the tasks that will make a real difference in the professional performance. Therefore, you must leave the least important tasks until the end of time.

9. ensuring positive

We must look for the positives in life, and Almshabh things. Therefore, you can write three things that went well, or if one was happy with it, at the end of each day.

People do not always have the potential estimated. Therefore, you have to look at, full half of the cup, rather than half empty. This requires a shift in the perspective of those who are the most pessimistic in the habit.

This can be achieved in reality; it is through conscious effort, it can be self-training to be more

Yoga: its benefits and how their performance

Despite the emergence and spread in India thousands of years ago, it has become increasingly popular

yoga in many countries of the world. Whether the rising popularity of yoga recently as a result of an increase in stress levels or has occurred as the tendency of Hollywood, it carries many benefits for those who Edmjunha in their daily lives.

Yoga is a system of healing between theory and practice. Their purpose is to create awareness and strength and harmony between the mind and body.

 Despite the presence of more than a hundred species, or school of yoga, but they are similar to each other. It usually consists of breathing exercises, meditation, default and attitudes that are working to extend and increase the flexibility of different muscle groups.

It is noteworthy that relaxation techniques in yoga relieve chronic pain, from the lower back, arthritis, headaches and carpal tunnel syndrome pain, as they lower blood pressure and reduce insomnia.

And it includes other benefits of yoga include:

• Increase flexibility.

• Increase muscle strength.

For more: positive thinking and pain control

• improve breathing and energy and vitality.

• Maintain a balanced diet representation.

• weight reduction.

• Maintain a healthy heart and circulatory

• improve athletic performance.

• Protection from exposure to injuries.

In addition to this group of physical benefits, one of the most important benefits of yoga is that it helps a person to control stress, which is known to have devastating effects on the body and mind.

For more: relaxation techniques to reduce the psychological stress

Psychological Valdgutat can reveal itself in many ways, including back or neck pain, sleep problems, headaches, inability to concentrate. As that yoga is very effective in the development of adaptation and to reach a more positive outlook on life skills.

Unlike traditional forms of exercise, yoga is integrated with meditation, breathing and help a person improve mental health.

The practice of yoga brings mental clarity and psychological calm, relieve chronic stress patterns, and soothes the mind, and sharpen its focus. Self-awareness is the self and the body, in particular, is very important, it helps to detect and treat diseases early.

And consequently some steps to do yoga in your home:

1. Create a comfortable, quiet spot to practice yoga. If you have an extra room can be allocated to it, it is fantastic. Furnishings, and the carpet that you exercise yoga and you leave him and a bed. This is an invitation for you to do yoga to other times.

2. Make access to your yoga accessories. All you really need is a yoga mat, and preferably not be Anzlakie.

3. Stay safe, avoid injuries, be careful not to infringe your limits, especially in the areas of the body at risk, including the knees, hips, spine and neck. The felt any pain, adjust the situation or completely out of the yoga position, if necessary, but without the use of force and pressure.

4. Bahme your body properly before attempting to progress yoga movements and make sure you're okay in Poses to be undertaken.

5. Select the form of yoga is right for you; and that by asking yourself some questions, including the reason for her performance and what your mind and your body needs them.

6. yoga exercise regularly and enjoy, even if it's for only once a week! And increase it depends on your abilities. If it is very important for you to achieve a certain goal, practice of yoga three times a week it is excellent for this purpose. To be honest with yourself, select realistic goals you can make. The practice of yoga for 10 minutes is still considered good.

Sports in our lives

This article was sponsored by the American Center for treatment-natural Kuwait

Per day consists of more than 1440 minutes, 30 minutes must exploit them exercise.

Since regular exercise is an important part in maintaining a healthy balance and prevent the development of diseases such as diabetes, heart disease and some cancers.

Examples include all activities (bicycling, brisk walking, swimming).

A man must choose appropriate exercise for their health, and should this exercise be fun to maintain the continuity and achieve the benefit.

The benefits of sport:
1-help sport to combat stress and factors of anxiety and depression by improving the person's sense of satisfaction about the same, it strengthens muscles and reduces excess weight and help avoid increased. "Relaxation to reduce stress and psychological ways."

2-body exercises provide more energy and improves endurance without feeling tired and fatigue.

3-help regular exercise to combat stroke factors (high cholesterol level, diabetes, hypertension, obesity, mental tension)

4-help exercise to meet new people and improve social life while performing exercises.

General tips to improve healthy living and start simple activities:
1-ups on the drawers in the workplace and residence instead of the elevators.

2-Go for receipt of applications instead of the delivery service.

3-speedway mosques or commercial centers.

4-do household chores such as cleaning the house.

5-park home personal attention and care.



Classification of people according to physical activity:
1-inactive inert.

2-practiced daily activities.

3-practiced exercises regularly.



How to choose the appropriate exercise activities:
1-selection of entertaining and fun activities for the person.

2-splitting exercise half an hour a day on three sections of ten minutes each time.

3-gradual increase in the duration and intensity of exercise.

4-start Balthamih before the exercises.

5-If the goal of exercise to lose weight you should lose calories along with regular exercise.



Stressful exercises (weightlifting) and tips are made for interest and to avoid damage and risks:
1-on practitioner must be relaxes and at least one day between sessions, the number of sessions two or three at most.

Two must-do exercises to warm up for 10-15 minutes before you begin.

3-start light weights that can carry them easily and then gradually increase.

4-athlete must to read the safety instructions written on the setups, and ask the trainers on how to use the equipment.

5-athlete to exhale when lifting the weight, and the sniffles when the weight to the starting point, allowing him sufficient air snapped to carry out the burning aerobic sugars any presence of a sufficient amount of oxygen (to generate more energy products and realize the damage less).

6-athlete to increase the number of times the exercise without weight gain which enhances endurance has the ability.

7-on sports to choose exercises that basic muscle groups move: such as the chest, arms and shoulders and hips and legs, and not only the group muscular one



Risks and complications to be wary of them when exercises:
1. Consult your doctor first before starting to work out if you suffer from congenital heart disease or diabetes.

2. Wait for at least two hours after taking an ordinary meal (light cream) before exercise, as the fat you need a long time to digest in the stomach (about 4-5 hours) and because of the exercise blood turns and oxygen to the muscles, leading to the occurrence of ten digestive.

3-compliance with safety measures such as wearing a helmet when riding a bike, protective glasses when playing tennis.

4. Wear shoes with high quality, to protect the joints from fatigue and stress. "Sneaker and its impact on sports injuries."

5-choose warm clothes if the weather is cool, and avoid exposure to cold after exercise.

6. Consult a coach before a stressful exercise for the safety ligaments and joints.

7-in no sense of the evolution of pain, chest tightness course of discharging aerobic exercise, it may be an alert for the beginning of a heart attack then you should stop the exercise and rest, and a review of the nearest medical center

8. If you feel dizzy during exercise, you should stop drinking with the amount of liquids.

9. Be aware of the loss of fluids and exposure to heat stroke during exercise.

Conclusion: The good practice of sport bring you the great interest of the objectives and avoids risks and damages that may arise from them.