The gluten-free diet is currently one of the most popular in the world. It is generally one of the therapeutic diets made for patients with gluten absorption disorder, ie. proteins present in wheat, rye and barley flour, or for people with mild gluten intolerance.

An excellent diet for detoxifying the body even in completely healthy people, and 1-1.5 kg of weight is lost in 4 days.

The basics of gluten free dieting

A gluten-free diet does not prohibit the use of corn, buckwheat, tapioca and soy. However, before using any product, check the labels for barley or wheat.

Also, the gluten-free diet strictly forbids bread, pasta and almost all industrially processed foods, since there is always some gluten in it. In addition, of course, those who want to adhere to a gluten-free diet should exclude canned food, pastries, cakes, ice cream, meat products and beverages that contain leftover grain products such as yeast and beer.

A gluten-free diet allows foods prepared from soy, rice, corn and buckwheat flour.

Millet, rice, active dry yeast and powdered milk can also be used.

Menu suggestion

Breakfast: 1 boiled egg, 200 g of cheese, 20 g of gluten-free bread, 10 g of butter, 200 ml of cocoa or tea with milk.

Second breakfast / snack: 200 ml of juice.

Lunch: 200 ml of fish soup with potatoes and carrots, 100 g of boiled fish, 100 g of boiled potatoes with peas, 100 g of vegetable salad with vegetable oil, 20 g of gluten-free bread, 200 ml of fruit compote.

Second lunch / snack: 100 g cheese, 100 g fruit salad, 50 g corn sticks, 20 0ml kefir.

Dinner: 1 cucumber, 100 g of turkey, 20 g of gluten-free bread, 150 g of boiled potatoes with peas, 200 ml of tea with gluten-free sugar.

Before bed: 200 ml of yogurt.

Gluten Free Diet Cons

Perhaps the main disadvantage of the diet is that it is almost impossible to completely avoid gluten, since it is a common ingredient in conventional foods.

Gluten Free Diet Pros

With this diet you can lose weight and cleanse the body of toxins. The diet is varied, balanced and contains a minimum of calories and sugar, so you can easily lose weight.

In addition to solving the problem of gluten, this diet corrects possible vitamin and mineral deficiencies.

Experience has shown that it takes about two weeks to check if gluten and to what extent it bothers your body. After that period, you will already start to feel some of the positive sides that a gluten-free diet gives: better mood, higher concentration, cleaner complexion and more.

As for weight loss itself, it depends on the person. For some, this diet did not help much when it comes to losing fat, while others were delighted with the results they achieved. What is perhaps the biggest drawback of this diet is the fact that in people who are not sensitive to gluten, it does not bring any benefits.

Finally, we point out that a gluten free diet plan can be implemented by pregnant women, as well as women who are breastfeeding, but with prior consultation with their doctor. They should never experiment and try this diet on their own, so that it does not affect the health of the baby.

Olive oil has become an integral part of our diet. We use it for everything from salads to preparing various dishes. We included it in the diet because it is very healthy, but also due to the fact that it gives the food a better taste.

Olive oil is an integral part of the Mediterranean diet, which is one of the healthiest types of food in the world.

In this text we will try to explain to you why this oil is so healthy.

What is olive oil?

Olive oil is obtained by squeezing olives between presses. The use and production of olive oil dates back to before the time of Christ in the time of the ancient Greeks (remember those amphorae).

Also, the olive tree is one of the longest-lived trees and can live from 500 to 1500 years.
Which oil is the healthiest?

Extra virgin olive oil is the healthiest oil. It is produced by cold pressing olives without temperature or any other chemical process.

That is why it is the most expensive, but it contains the largest number of healthy substances.
What does extra virgin olive oil consist of?

Extra virgin olive oil contains:

1. 73% monounsaturated fatty acids, monounsaturated fatty acids are unsaturated fatty acids and they protect us from cardiovascular disease and can lower the values ​​of bad LDL cholesterol and possibly increase the values ​​of good HDl cholesterol

2. 11% polyunsaturated, which are also unsaturated fatty acids and are good for our cardiovascular system

3. 16% saturated fatty acids, these fatty acids are among the dangerous fatty acids that have been proven, in excessive intake, can increase the likelihood of developing cardiovascular disease

4. A large amount of antioxidants and vitamin E.

Why is olive oil healthy?

The fact that this oil is rich in unsaturated fatty acids and contains a lot of antioxidants speaks in favor of the fact that it is good in preventing cardiovascular diseases and the development of other chronic diseases.

But you can't just look at oil as a magic potion that will solve all your heart and blood vessel problems.

The research that has been done regarding this oil has been done primarily in the context of the Mediterranean diet.

People living in the Mediterranean have been found to be less likely to develop cardiovascular disease.

One of the reasons for that is, of course, olive oil, which is the basic oil in their diet, but also the entire diet, which is based on fish, nuts, fruits and vegetables, and smaller and more frequent meals.

All this helps with olive oil and its healthy effect on the body.

So you can't expect the oil to help you lower your cholesterol without adjusting your entire diet to the Mediterranean. Learn about all olive oil health benefits here.

Is olive oil good for cooking?

Yes, it can be prepared on. Pay attention to the shows in which the world's chefs prepare food and you will see that they use this oil.

A large amount of monounsaturated fatty acids makes the oil suitable for cooking because unsaturated fatty acids are heat resistant.

Also, extra virgin olive oil has a smoking point of about 190 to 207 degrees Celsius which also makes it suitable for most food preparation methods.

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Inflammation can be good or bad depending on the situation. On the one hand, it is a natural way to protect your body when you are injured or sick. It can help your body defend itself against disease and encourage healing. On the other hand, chronic, persistent inflammation is associated with an increased risk of diseases such as diabetes, heart disease and obesity. Interestingly, the food you eat can significantly affect the inflammation in your body.

Inflammation can occur in response to many triggers, some of which are difficult to prevent, including pollution, injury, or disease. However, you have much more control over factors like your diet. To stay as healthy as possible, reduce inflammation by taking care of your diet.

Here are 6 foods that can cause inflammation

Sugar and high-fructose corn syrup

Table sugar (sucrose) and high-fructose corn syrup (HFCS) are the two main types of added sugar in the Western diet. Sugar is 50% glucose and 50% fructose, while high fructose corn syrup makes up about 45% glucose and 55% fructose.

One of the reasons that added sugars are harmful is that they can intensify inflammation, which can lead to disease. In one study, mice fed high sucrose developed breast cancer that spread to their lungs, in part because of an inflammatory response to sugar. In another study, the anti-inflammatory effects of omega-3 fatty acids were attenuated in mice fed a high-sugar diet. Moreover, in a clinical trial in which people drank regular soda, diet soda, milk or water, only those from the regular soda group had increased levels of uric acid, which triggers inflammation and insulin resistance.

Sugar can also be harmful because it delivers excess fructose. Although small amounts of fructose in fruits and vegetables are fine, consuming large amounts of added sugars is a bad idea. Fructose intake is associated with obesity, insulin resistance, diabetes, fatty liver disease, cancer and chronic kidney disease. Researchers have also noticed that fructose is one of the foods that cause inflammation in the body. Fructose causes inflammation in the endothelial cells that line your blood vessels, which is a risk factor for heart disease. High fructose intake has also been shown to increase several inflammatory markers in mice and humans.

Foods high in sugar include candy, chocolate, soft drinks, cakes, donuts, sweet pastries and certain cereals.

Artificial trans fats

Artificial trans fats are probably the most unhealthy fats you can eat. They are created by adding hydrogen to unsaturated fats, which are liquid, in order to ensure the stability of firmer fats. On ingredient labels, trans fats are often listed as partially hydrogenated oils. Most margarine contain trans fats and are often added to processed foods to extend their shelf life.

Unlike natural trans fats found in dairy products and meat, artificial trans fats have been shown to cause inflammation and increase the risk of disease. In addition to lowering HDL (good) cholesterol, trans fats can damage the function of the endothelial cells that line your arteries, which is a risk factor for heart disease. Consumption of artificial trans fats is associated with high levels of inflammatory markers, such as C-reactive protein (CRP). In fact, in one study, CRP levels were 78% higher among women who reported the highest trans fatty acid intake.

In a controlled study, including older overweight women, hydrogenated soybean oil increased inflammation significantly more than palm and sunflower oil. Studies in healthy men and men with elevated cholesterol levels have found a similar increase in inflammatory markers in response to trans fats.

Foods rich in trans fats include french fries and other fried fast foods, some types of microwave popcorn, certain margarine and vegetables, packaged cakes, some pastries, and all processed foods that include partially hydrogenated vegetable oil on the label.

Vegetable and seed oils

During the 20th century, vegetable oil consumption increased by 130% in the United States. Some scientists believe that certain vegetable oils, such as soybean oil, promote inflammation due to the very high content of omega-6 fatty acids. Although some dietary omega-6 fats are essential, the typical Western diet provides much more than people need. In fact, health professionals recommend eating more omega-3-rich foods, such as fatty fish, to improve the ratio of omega-6 to omega-3 and reap the anti-inflammatory benefits of omega-3.

In one study, rats fed a 20: 1 omega-6 and omega-3 diet had much higher levels of inflammatory markers than those fed a 1: 1 or 5: 1 diet. However, evidence that high intakes of omega-6 fatty acids increase inflammation in humans is currently limited. Controlled studies show that linoleic acid, the most common omega-6 acid in the diet, does not affect markers of inflammation. More research is needed before any conclusions can be drawn.

Vegetable and seed oils are used as cooking oils and are the main ingredient in many processed foods.

Refined carbohydrates

It is true that not all carbohydrates are problematic. Ancient people have been consuming fiber, unprocessed carbohydrates in the form of herbs, roots and fruits for millennia. However, eating refined carbohydrates can lead to inflammation. Most fibers are removed with refined carbohydrates. Fiber promotes fullness, improves blood sugar control and feeds beneficial bacteria in the intestines. Researchers suggest that refined carbohydrates in the modern diet can stimulate the growth of inflammatory gut bacteria that can increase the risk of obesity and inflammatory bowel disease. Refined carbohydrates have a higher glycemic index (GI) than unprocessed ones. Foods with a high GI raise blood sugar faster than foods with a low GI.

In one study, older adults who reported the highest food intake with a high GI were 2.9 times more likely to die from an inflammatory disease such as chronic obstructive pulmonary disease (COPD). In a controlled study, young, healthy men who ate 50 grams of refined carbohydrates in the form of white bread experienced higher blood sugar levels and increased levels of a certain inflammatory marker.

Refined carbohydrates are found in sweets, bread, pasta, pastries, some cereals, cakes, sweet soft drinks and all processed foods that contain added sugar or flour.

Excessive alcohol

Moderate alcohol consumption has been shown to bring some health benefits. However, larger quantities can lead to serious problems. In one study, levels of the inflammatory marker CRP increased in people who consumed alcohol. The more alcohol they consumed, the more CRP levels increased.

People who drink a lot can develop problems with bacterial toxins that move from the colon and enter the body. This condition - often called intestinal leaks - can cause widespread inflammation that leads to organ damage.

To avoid alcohol-related health problems, intake should be limited to two standard drinks per day for men and one for women.

Processed meat

Consumption of processed meat is associated with an increased risk of heart disease, diabetes and cancer of the stomach and colon. Common types of processed meat include sausages, bacon, ham, smoked meats and beef. Processed meat contains more advanced glycation end products (AGE) than most other types of meat. AGE is created by cooking meat and some other foods at high temperatures. They are known to cause inflammation. Of all the diseases associated with the consumption of processed meat, its connection with colon cancer is the strongest.

Although many factors contribute to colon cancer, one mechanism is believed to be the inflammatory response of colon cells to processed meat.

There are a number of factors that contribute to the appearance of dark circles under eyes. Some common causes include:

Fatigue

Excessive sleep, extreme fatigue, or just staying a few hours after your usual sleep time can cause dark circles under the eyes. Lack of sleep can cause your skin to become pale and bloodless, allowing dark tissues and blood vessels to be seen beneath your skin.

Lack of sleep can also cause fluid to build up under your eyes, making them look swollen. As a result, the dark circles you see may be shadows created by your swollen eyelids.

Age

Natural aging is another common cause of dark circles. As you age, your skin becomes thinner. You also lose fat and collagen necessary to maintain skin elasticity. As this happens, the dark blood vessels under your skin become more visible causing the area under your eyes to darken.

Eye strain

Looking at a TV or computer screen can cause significant eye strain. This type of exertion can cause an increase in blood vessels around the eyes. As a result, the skin around the eyes can darken and make you have dark circles.

Allergies

Allergic reactions and dry eyes can cause dark circles. When you have an allergic reaction, your body releases histamines in response to harmful bacteria. In addition to causing unpleasant symptoms - including itching, redness and swollen eyes - histamines also cause blood vessels to dilate and become more visible under your skin.

Allergies can also increase your desire to rub and scratch the skin around your eyes. These actions can worsen your symptoms, causing inflammation, swelling and damaged blood vessels. This can lead to dark shadows under your eyes.

Dehydration

Dehydration is a common reason why dark circles occur. When your body does not receive the right amount of water, the skin under the eyes begins to look dry, and the eyes look sunken. The reason for this is the proximity of the eyelids and bones.
Excessive sun exposure

Excessive sun exposure can cause your body to produce excess melanin, the pigment that gives skin color. Too much sun - especially for your eyes - can cause darkening of the pigmentation of the surrounding skin.

Genetics

Family history also plays a role in the development of dark circles. Dark circles can be a hereditary trait seen in early childhood, and can get worse as you get older or slowly disappear. Predispositions to other medical conditions - such as thyroid disease - can also result in dark circles under the eyes.

For many people, dark circles are temporary and are often a sign of aging or lack of sleep. There are a number of home remedies for dark circles under eyes you can find. However, if the discoloration or swelling gets worse over time, make an appointment with your doctor or dermatologist to make sure you have correctly diagnosed the problem and received the best treatment.

The Paleo diet known as the caveman diet is a diet based on what diets were known in the Paleolithic era, ie about 10,000 years ago. It is difficult to imagine what the world looked like then, let alone how man ate then. And maybe that's the problem with our diet today.

The Paleo diet focuses on the consumption of natural foods that every hunter and gatherer could find, such as fruits and vegetables, seeds, fish and meat. The idea of ​​this way of eating appeared about 40 years ago and arose from the fact that we were much healthier when we stuck to natural food sources.

Carbohydrates are absolutely allowed in this way of eating, but they are not the basis of the diet, what's more. Human carbohydrate intake increased significantly after the introduction of agriculture and plant cultivation. We had everything at hand, especially the white flour, which everyone loved from the beginning. Sugar had a similar history, and since we got used to highly processed foods, we forgot what our body really needs.

The Paleo diet is mostly based on proteins from non-fat sources such as grass-fed animal meat (chicken, rabbit, veal…) as well as fish. Increased protein intake will provide sufficient calorie intake while reducing simple sugar intake. In the paleo diet, carbohydrates are allowed, but only from healthy sources such as root vegetables, unprocessed cereals (whole grains), legumes (peas, green beans, lentils, beans), berries and honey. Man could find all these foods in the forest or grow them in the most primitive conditions, and that is why this diet got its prehistoric name.

Although carbohydrates are limited in this way of eating, the authors of the diet believe that carbohydrates are necessary and recommend that the intake of 25-35% of the total energy intake be from carbohydrates. Also, it is suggested that sources of carbohydrates be found in every meal in order to meet the needs for this macronutrient regularly and at the same time use sources of protein and amino acids completely and not as a source of glucose. For example, it is recommended to consume berries for breakfast, whole grains for lunch and vegetables for dinner. See the complete paleo diet food list on this site.

As you have noticed this diet is very similar to what we recommend both on the forum and in individual messages to all of you who are wondering how and what to eat. Of course, consult an expert before starting any corrected diet.

Some research shows that significant weight loss cannot be achieved solely with physical activity, and that in certain cases exercise is also responsible for weight gain. Wondering how that happens? We bring you a short guide so that you do not fall into the trap yourself.

Some research shows that significant weight loss cannot be achieved solely with physical activity, and that in certain cases exercise is also responsible for weight gain. Wondering how that happens? We bring you a short guide so that you do not fall into the trap yourself.

Choose water and healthy whole grains instead of energy drinks. Don't forget to eat such foods a few hours before training

STRENGTHEN MUSCLES AND APPETITE

Hours in the gym burn calories, but also increase appetite. In order not to eat more and thus sabotage yourself, be aware of this problem. The solution is to pay more attention to aerobic exercise. They will also help reduce appetite.

CHOOSE FOOD CAREFULLY

Avoid foods that consist of simple sugars and refined carbohydrates. Instead of overeating, let your body consume fat stores. It is best to eat two to four hours before going to the gym. Exercising on a relatively empty stomach will weaken your appetite so you will eat less when you finish training. Is it better to bulk and get big muscles and gain some fat?

A GOOD PROGRAM IS ALSO IMPORTANT

Many think they will lose weight as soon as they go to the gym. The fact is that losing weight is not easy and simple. It is best to lose weight with aerobic exercises, cycling and running.

MOTIVATION

Although it is not easy to get your body in ideal shape, do not be discouraged. Think about your goal and how you are doing something good for your health.

If your diet is rich in processed foods, it burdens the liver and can lead to poorer liver function over time. Hydrogenated oils, refined sugar, fast food and meat products are very harmful for the whole organism.

Hydrogenated oils (trans fats) have a higher percentage of saturated fats. The chemical structure of the oil itself prolongs the shelf life of the food. However, trans fats increase the risk of heart disease by 25 percent. In addition, trans fats are thought to cause problems with the immune system and can lead to systemic inflammation.

Nitrates and nitrites are often found in meat products, fast food and packaged foods, and they are the main culprits for many diseases. These chemicals are used as preservatives and extend the shelf life of food, prevent the growth of bacteria and preserve color. If you eat these foods often, eliminate them completely from your diet and start eating healthier. Healthy, natural food tastes fantastic, and with a little creativity you will be able to make healthy and delicious meals that are also good for cleansing the liver.

Buy organically grown chicken and turkey and fry it yourself. It will be a great substitute for dried meat products. Replace chips and similar snacks with fresh fruit, carrots and homemade cereal cakes.

Instead of pasta, you can make "spaghetti" from pumpkin or zucchini and season them with cheese and walnuts. These "spaghetti" are low in calories and saturated fat, and are a rich source of niacin, vitamin B6, manganese, vitamin B5 and potassium. Walnuts are rich in omega-3 fatty acids and contain a lot of antioxidants that are very important for health. You should eat foods for liver detoxand avoid processed foods.

In addition to eating healthy, you need to see if your digestive enzymes are OK. Problems with liver enzymes lead to diseases of the liver and other digestive organs, most often Crohn's disease.

Liver cleansing drink

It is impractical for many people to constantly eat only raw vegetables. However, if you squeeze raw vegetables, it will be easier to take 4-5 portions of raw vegetables. Even if you don't like vegetables, you will surely enjoy fresh vegetable juice.

If you already have a problem with liver function, squeezing juices will make digestion much easier and improve the absorption of nutrients.

The ideal vegetables for cleansing the liver are cabbage, cauliflower and prosciutto. Although this combination does not sound too tasty, you can always add carrots, cucumbers, beets and spinach to the drink.

All these types of vegetables reduce the level of acidity in the body and help create a more favorable pH value. Experiment with your favorite flavors and add herbs (mint, primrose) to make the juices even tastier.

Be sure to add carrots, because carrots are very important for cleansing the liver. Beta carotene is converted to vitamin A in the liver and helps expel toxins from the body, while at the same time reducing the amount of fat in the liver.

The high fiber content helps in the work of the digestive tract and the elimination of cholesterol from the body. Ginger root helps soothe the stomach, reduces gas and has strong anti-inflammatory properties. Fresh oranges will give the vegetable juice a better taste, as well as a lot of vitamins C, A and B6.

Eat more foods rich in potassium

Do you take the required 4,700 milligrams of potassium a day? Chances are it's not like that. Potassium-rich foods lower systolic blood pressure and cholesterol and strengthen the heart and blood vessels. If you are considering whether to start taking potassium supplements, still opt for a healthier diet.

Turmeric

Turmeric relieves joint pain, is an effective antidepressant, improves digestion, maintains stable blood sugar levels, strengthens liver tissue and improves liver metabolism.

Turmeric has been used as a medicine for centuries, and its effects on Alzheimer's disease, cancer, depression, osteoarthritis, women's breast health, prostate and chronic pain are currently being investigated.

Liver cleansing and detoxification help cleanse the body of pesticides, drugs, heavy metals and chemotherapy residues. To maintain optimal liver function, do this liver cleanse from time to time.

Intermittent fasting does not belong to another category of modern diets, but is described as a lifestyle and way of eating. The foundations of this diet go back to the distant past, ie. in the time of the first people. In the time of the first people, there was no constant supply of food and 3, 5 or more meals a day, but one meal was plentiful (animal meat) with a few berries, vegetables and cereals occasionally, which means that the conditions of predominant fasting prevailed. infrequent feeding intervals.
What happens in the body when there is a constant supply of food, and what during fasting?

When we consume food and for some time after a meal, digestion and absorption of food take place. During this period, in response to glucose reaching the blood, the pancreas constantly secretes the hormone insulin which signals the cells to use glucose as the primary energy source, in other words, the cells will not use stored adipose tissue because they have no need to. If we consume food 5 or more times a day and in higher caloric amounts than the body needs, adipose tissue will not be consumed, but vice versa, accumulate, because there is excess energy that the body does not need at the moment. If the body is constantly digesting new foods, there is no time to deal with detoxification, cell repair mechanisms and again - the melting of adipose tissue.

When there is no more food to digest, a post-absorptive phase takes place that lasts 8-12 hours after a meal, and only then does the body enter a state of fasting. When we fast, ie. the body has consumed glucose and the reserve form of glucose or glycogen and has no need to secrete insulin (which makes adipose tissue inaccessible for use), then the body begins to secrete hormones that allow the availability of adipose tissue as a primary source of energy for cells. Human growth hormone (HGH) is secreted, which not only causes the consumption of adipose tissue but also causes the building of muscle tissue. It also increases the secretion of norepinephrine, which also causes fat to melt. Due to the change in these hormones, there is also an increased rate of metabolism.
Influence on adipose tissue loss

According to some research, intermittent fasting loses 4-7% of waist circumference in a period of 3-24 weeks, which is the most dangerous place where visceral adipose tissue can accumulate, which causes various problems and diseases (type 2 diabetes, cardiovascular disease) .

Also, research shows that intermittent fasting causes less muscle mass loss as opposed to standard calorie restriction (reduction of calorie intake per day). But it should be borne in mind that this diet implies a lower calorie intake in general than the usual diet, and if we overeat in periods when we do not fast and thus compensate for skipped meals, we will not move.
How can one fast?

There are three general ways:

16/8 method: involves either skipping breakfast by fasting from dinner the day before until lunch the next day, or skipping dinner so fasting from lunch the day before until breakfast the next day, or 16 hours without food and 8 hours with food .

24-hour fasting: means fasting all day, once a week. It can take place from dinner the day before to dinner the next day and in the same way lunch or dinner. In the meantime, a variety of liquids, teas, smoothies and soups may be consumed.

5: 2 fasting: implies fasting two days a week, which does not have to be in a row, and normal feeding the other 5 days a week. During two days of fasting it is recommended to consume only 500-600 kcal.

There are various other ways of fasting, a person can individually adjust the time of eating and the time of fasting to their needs.
The impact of fasting on life expectancy and disease prevention

Fasting prolongs life: if cells have a constant supply of energy from glucose or other nutrients, they are constantly dividing, or "working". As there is a limited amount of division that cells have during their lifetime, they are rather consumed and die in conditions of constant food supply, and thus the organism ages and loses its function. Under conditions of starvation, stress occurs which sends signals to the cells to "store" and to wait for more favorable conditions for division and functioning, which prolongs the life of the cells, and thus our body.

Cell repair is also greater during fasting: during the life of cells, various damages of cellular tissue occur, due to, for example, the appearance of free radicals caused by oxidative stress. The organism dedicates itself to the mechanisms of repair only after it has consumed and stored all the food. The process of autophagy is started, during which the cell decomposes and removes, that is. it recycles all the rubbish (non-functional proteins) that have accumulated in it during its lifetime, and which it has not yet managed to remove from its environment. This mechanism protects cells from toxic accumulations, and prevents the occurrence of neurodegenerative diseases, slows down aging and prevents the occurrence of cancer. Learn about all health benefits of fasting of on our website.

Although science does not support detox diets, and there is no evidence that they actually flush toxins out of the body, that doesn't mean we can't do anything to support our body's natural detoxification system, and it certainly doesn't mean all detox diet recommendations are inadequate. .

However, we must keep in mind that, only when the natural mechanisms of detoxification are functional, ie. when the liver, kidneys, lungs and skin are completely healthy, we can really detoxify the body.

The imbalance that has arisen in the time in which we live between exposure to toxins and the capacity of the body's natural detoxification system, can be alleviated by applying the basic principles of healthy living, which we list below. Don’t be discouraged as you read the text further. First, you are probably already applying at least part of it. Secondly, even if you do not apply, everything below is done step by step. One change in one period of time, then another and so on. And third, and most importantly, if you applied all this, the range of results you would achieve far exceeds the detoxification of the organism.
Reduce exposure to toxins as much as possible

We need to consider several important areas in life where we are exposed to toxins, so that we can do our best in each one as much as we can to reduce the amount of toxins that end up in our body. These are food, water, air, cosmetics and household chemicals.

As for food, in order to reduce toxins in the body, it is necessary to reduce processed foods to a minimum. This eliminates obvious toxins in the form of all possible types of additives found in processed foods as well as by-products of aggressive processing methods. Additionally, one of the larger groups of toxins nowadays are pesticides (all types of pesticides used in the conventional production of all foods).

To reduce exposure to pesticides, which is a very important thing, it is best to have as many foods as you use as domestic or organic as possible. Domestic origin means verified origin and verified way of growing food, and organic origin means certified organic food.

Although tap water is still rated as safe to drink, it is certainly not safe for optimal health. There are water filters (which are built into the kitchen faucets themselves and are expensive but are bought once in a lifetime) that purify the water and make it healthy to drink. Another option is bottled water. Never drink water from a balloon.

A number of very serious toxins are also found in cosmetics, and of course they enter our system through the skin (not to mention brushing teeth and the like). Everything you can ever need in cosmetics (creams, soaps, shampoos, toothpastes, deodorants ...) can be bought or ordered in Serbia today as natural and organic. There are quite favorable options, so that you do not burden your budget at all, and the reduction in the daily level of toxins that reach your body from cosmetics will be significant.

Most people are aware of the extent to which household chemicals are harmful, even carcinogenic. Again, today in our country there is a huge selection of natural and safe means for cleaning the house (and they all clean and disinfect well enough) that there really is no reason not to remove dangerous chemicals from the household. Find out what comes out of your body when you detox on this site.

Proper nutrition and hydration

One of the best ways to speed up the body's detox is to eat completely natural and varied foods, which contain high-quality proteins, complex carbohydrates, fiber, healthy fats (including all essential fats), as well as vitamins and minerals. Sugar and processed foods are considered to be at the root of today's public health crises.

Excessive intake of sugar (even completely natural) as well as processed foods, interfere with the body's natural detox, damaging organs such as the liver and kidneys. As for sweets and snacks, there are a number of options that you can make at home and there are also organic sweets that you can buy that do not contain any additives or highly processed ingredients.

Sufficient water intake (not liquid but quality water) is imperative for a healthy organism. It regulates body temperature, lubricates the joints, helps digestion and absorption of nutrients and participates in the detoxification of the body.

Water transports toxins from the body, effectively removing them through urine, respiration and sweating. Although it is easier for all of us to think that this is not the case, in fact it is absolutely true that an adequate water intake of 2-4 liters per day.

The acidity of the body occurs due to inadequate nutrition, stress and bad habits. The level of acidity of the organism affects the health of the organism and changes many times during the day. If our body is too acidic, it reduces the ability to absorb vitamins, minerals, and metabolism - excretion of toxins and intake of nutrients, and this imbalance leads to disease.

Apple cider vinegar contains acetic acid, which is one of the key ingredients for health because it balances our pH value. It has long been used as a natural remedy against various diseases, but also as an ally of slimness and beauty. Thanks to its antiseptic properties, it is considered a natural antibiotic, but it also has many other healing effects.

What is everything good for and how to use apple cider vinegar?

1. For radiant skin and against itchy skin

External use of diluted vinegar is recommended, and rubbing and massaging with this solution is extremely pleasant for completely healthy people. In addition to the feeling of freshness that apple cider vinegar lasts for a long time, it gives the skin softness, moisture and a healthy blush.

2. As a rubbing agent

Apple cider vinegar is also used for varicose veins: in combination with the internal use of vinegar, switching to a healthier diet and cleansing the body, good results are achieved. Against varicose veins: every morning and evening rub the skin over the varicose veins with pure apple cider vinegar and drink a glass of water with two teaspoons of vinegar twice a day. This therapy lasts for a month.

In the same way, apple cider vinegar alleviates some rheumatic diseases and eliminates the feeling of constant fatigue, which more and more people complain about.

Undiluted apple cider vinegar washes the throat at the first signs of a cold, and it is highly recommended to take a bottle of vinegar on the road (especially in summer) to prevent digestive discomfort that is usually associated with a change in water and food.

Apple cider vinegar is too rich in potassium, and it affects the work of muscles and nerves, and also participates in biochemical processes at the cellular level. If you have ruled out other causes with your doctor, and you feel weakness, drowsiness, cramps and muscle aches, you probably only lack potassium: a cure with apple cider vinegar will soon give great results.

3. Against chronic fatigue

Mix three teaspoons of apple cider vinegar with a cup of honey, pour into a jar and take two teaspoons of this mixture every night before bed. Another way is to pour a teaspoon of vinegar into a glass of water and drink it during lunch.

4. Against headaches

Drink a glass of water in which two tablespoons of honey and two tablespoons of apple cider vinegar are mixed.

5. Against burns

Apply apple cider vinegar to the burn several times. This will prevent blisters and relieve pain.

6. To lower blood pressure

Drink a glass of water with two teaspoons of apple cider vinegar three times a day.

7. For gargling

Pour a teaspoon of vinegar into a glass of water and rinse your throat every two hours.

8. Against sinus pain

Every hour, for seven hours in a row, drink one glass of water in which a teaspoon of apple cider vinegar is mixed.

9. Against rheumatic joint pain

During the night, cover the sore spots with a linen cloth that is well soaked in apple cider vinegar and wrap the top with a dry flannel cloth. Drink a glass of water with ten teaspoons of apple cider vinegar with each meal.

10. Against eczema

Apply apple cider vinegar to the affected areas four times a day and three times during the night. The eczema and itching will soon disappear.


11. Apple cider vinegar for weight loss

Drink a glass of water with one to two teaspoons of vinegar every morning on an empty stomach or drink a glass of water with two teaspoons of vinegar before each meal. Therapy lasts two months. Apple cider vinegar affects the burning of excess fat. For this reason many people use apple cider vinegar for weight loss and increased fat burning.

12. For a cleaner face, without blackheads

Mix one part of apple cider vinegar with eight parts of water and spray that liquid on the face three times a day.

13. For healthier hair

After washing your hair, rinse with a little water to which you have added a tablespoon of apple cider vinegar (this amount of water with vinegar can be used for several hair washes).

Coconut oil has been known since ancient times, but it has only become very popular in the last few years. People are using it more and more. We have already written about its benefits and how to use it, but new questions are opening up.

The main one is: is coconut oil really healthy and, due to its composition, does it affect blood cholesterol levels?

Namely, some claim that coconut oil should be avoided due to the high concentration of saturated fatty acids that raise cholesterol levels. Others, on the other hand, emphasize that the structure of these fatty acids in coconut oil is such that it cannot form fat depots, and that it is therefore safe to use.

Experts are constantly confronting their views, science has not yet sufficiently examined all aspects of it, so it is impossible to decide which side to take, and we will try to give you briefly the reasons for and against, and it would certainly not be bad to consult with your doctor.
What exactly is coconut oil?

Coconut oil is a type of tropical oil, which is obtained from dried coconut. Just one tablespoon of this oil contains:

about 11 g of saturated fatty acids
about 0.8 g of monounsaturated, and about 3.5 g of polyunsaturated fatty acids, which are considered "healthy" fats
does not contain cholesterol
has a high concentration of vitamin E and polyphenols, which help with digestive problems and weight regulation.

Although it contains a lot of saturated fatty acids, some scientists claim that coconut oil is healthy. Namely, these acids, due to the composition of their chain, are digested very quickly and do not create fat deposits. Science has investigated that these acids are quickly digested and converted into energy, so there is no need to worry about them.

Cholesterol risk factor

In one study, scientists compared cholesterol levels in three groups of subjects who used butter, coconut oil and sunflower oil in their diet. The study found that subjects who used coconut oil resulted in a decrease in bad LDL cholesterol levels and an increase in good HDL cholesterol levels.

However, despite these results, the final position on the use of this oil has not yet been taken. Much more frequent recommendations will be obtained for other "healthy" oils, such as olive oil.

As science is constantly advancing, we have new research results in the field of dietary oils every day. It is definitely known that a higher intake of saturated fats leads to cardiovascular diseases and that some oils are therefore less safe because they are processed. For that reason, those who have problems with cholesterol, it is best to consult a doctor, and based on that, make a decision whether to use coconut oil or choose another healthy oil.

How and how much coconut oil is used?

Although you can easily find various tables and recommendations for the use of this oil and the recommended daily intake, it is all individual. Approximately 30 g (2 tablespoons) of this oil per day is a dose that should not be exceeded.

If this dose is not exceeded, coconut oil will help you lose weight, remove fat deposits from your stomach and feel better. At the same time, this dose leaves you enough space to take in other healthy fats in your body through nuts, avocado or olive oil.

If you are a beginner, you should not immediately start with two tablespoons of this oil a day. as with everything else, the body needs time to get used to a food. If you overdo it with coconut oil right away and start eating two tablespoons a day, you may feel nauseous or have loose stools. It is best to start with one teaspoon, so that every 7 days you increase the dose by one teaspoon to the full dose.

How is coconut oil used?

1. For cooking

Coconut oil is ideal for cooking, because it is stable at high temperatures due to the amount of saturated fatty acids. It also has a high smoking point, so it is a perfect choice for frying.

2. In recipes, as a substitute for butter or oil

You can replace coconut oil in recipes instead of oil or butter, in a ratio of 1: 1. Always try to keep the eggs and other ingredients that were in your fridge a little out of it. This is important to achieve the optimum temperature so that the coconut oil does not clump. For some recipes it is better to melt it (e.g. for a smoothie or protein shake).

3. For coffee and tea

You can put coconut oil in your coffee or tea and thus include it in your diet. It gives aroma with all the health benefits, which we have previously mentioned. If you do not know how to make coffee or tea with coconut, here is the recipe.
Tea with coconut oil - recipe:

1 bag of tea of ​​your choice
1 teaspoon cocoa
1 teaspoon milk for tea / coffee
1 teaspoon coconut oil
stevia or sweetener per word

Make tea as usual: pour a bag of tea with boiling water, leave it to stand for 2-3 minutes, then throw away the bag. add the other ingredients, stir to combine everything and enjoy your aromatic and healthy drink.
Coffee with coconut oil - recipe:

1 teaspoon coffee
a cup of water
1 teaspoon coconut oil
sweetening

The best apps to help you start living healthy

A healthy life is an imperative and a goal for everyone, and yet it seems that this goal is constantly eluding us. Just when we think that we have adopted a habit, something disturbs us and we go back to the old way. It is not easy to change. It is not easy to put time for new obligations in an already overbooked working day, no matter how much we were aware that they are doing us good.

How to start?

Changing your diet and introducing training dates are just the beginning, but the list does not end there.

When you look around you, and yourself, the only thing that no one forgets and what there is always time for is the use of smartphones. Maybe you are reading this article on your phone! So why not make our phone a personal trainer?

Definitely it has never been easier to introduce healthy habits than now, with the help of technology. The market is flooded with numerous applications for anything and everything. From applications that remind you to drink enough water, through those that measure whether we have slept and walk enough, to those for exercising at home, with a personal trainer, all for free.

An additional benefit of all this is that you can measure and track your progress, so it largely gives you the wind in your back and motivates you to go further.

Then let's see what, in the opinion of many, are the best applications that help you live a healthy life.

TickTick - an application for the organization

Who is this app for? For people who are organized and like to keep everything under control. For those who find everything easier when it is placed in tables. Not to forget anything, not to skip anything.

What does the application do? This simple and effective application allows you to schedule tasks, appointments and reminders. This way your business, private and social life does not have to suffer. TickTick is here to make it easier for you to complete all your tasks.

iOS, Google Play

Sleep as Android

Who is this app for? As its name suggests, this is an application for people who have trouble sleeping. Whether you have difficulty falling asleep, sleeping "in one piece" all night or waking up, this is the app for you.

What does the application do? This app gives you the ability to keep a diary of your sleep. To record your sleep: time, quality of sleep, whether you snored or talked in your sleep… When we talk about a healthy life, a change in diet and exercise are the first things that change, they are immediately followed by quality sleep. Sleep as Android will allow you to do that.

Google Play

Water Drink Reminder

Who is this app for? For all those who somehow forget that they are thirsty, or do not recognize thirst, as well as for those who are not sure how much water they need on a daily basis.

What does the application do? This application is a kind of nanny for water, because it will not allow you to skip a single glass of water. At the same time, it will create a habit for you to drink the liquid that life means on your own, without it. When you install it, you need to enter your body weight in order for the application to determine a sufficient amount of fluid.

Google Play

Grocery Shopping List - Listonic

Who is this app for? This application is for everyone, without exception. Keep everything you need in one place and speed up your shopping.

What does the application do? In addition to making shopping easier for you, this application has a lot of useful tips regarding not only shopping but also saving, storing and preparing groceries. The good thing about this app is that it's always with you, so sometimes you don't have to rush home from work to check what's missing from your fridge. Just one click, you will save yourself time.

iOS, Google Play

FitMenCook - Healthy Recipes

Who is this app for? For all those who would like to eat healthy, but do not know how and do not have many ideas, this application is the right thing to do.

What does the application do? Kevin Curry, the creator of the idea, shows you how to prepare healthy meals for yourself that you will enjoy without remorse. Recipes are organized by tags, such as. breakfast, or high-protein, and the like. You have a search by ingredients where you enter in the field what you have at home, and he gives you a recipe that you can prepare from it. Also, the application has an add-on with a shopping list, where you enter the recipe, and it makes you a list of groceries that you need to buy. You can monitor your calorie intake, it can help you with healthy lifestyle, it helps with macronutrients.

iOS, Google Play

7 Minutes Workout

Who is this app for? If you want to get rid of fat deposits, tighten or make plates on your stomach, this is the application for you.

What does the application do? The application works on the principle of seven-minute high-intensity training. Each workout consists of 12 exercises that you will do for 30 seconds, with breaks of 10 seconds between each two exercises. All you need from the props are a chair and a wall. You should repeat the sessions 2 or 3 times, depending on how much time you have. The good side of these trainings is that they are made for the most busy ones, so the exercises can be performed at home or while you are at work.

iOS, Google Play

Yoga: Yoga & Mindfulness

Who is this app for? If you are a fan of yoga and you do not have free time to go to classes or there is no exercise studio near you, this application is the solution.

What does the application do? This is the only app that gives you the ability to follow yoga classes live, no matter what level you are at. Whether you are a total beginner or you are already experienced, Yogaia covers all levels and provides a superior experience to all users. In addition to yoga, in addition to the Yogaia application, you can also practice Pilates, meditation or HIIT, famous strength and high intensity training.

iOS, Google Play

Lumosity: Brain Games & Cognitive Training App

Who is this app for? For all those who are aware that a healthy life is not only muscles and nutrition, but also a sharp and sharp mind, here is an application that helps you train your brain in a fun way.

What does the application do? With the help of fun educational games, Lumosity helps you improve your memory, problem solving skills, logic, reasoning… Challenge your mind and have fun with Lumosity.

iOS, Google Play

We have selected these applications based on the number of downloads and the ratings of their users. There are many applications on the market that you can find and test, and install the ones that you like and that are best for you. Choose them and let this be your first step towards a healthier lifestyle and healthier habits.