Cortisol and cardio

Cortisol is a hormone of “stress or fear”. It is produced by the adrenal glands at the moment when a person feels threatened or feels the most powerful emotional and physical stress.

This hormone usually converts fats into fatty acids and then into glucose, which is an energy source. The human body needs energy constantly, and in a situation of stress, its amount is required twice as much.

It can have quite a negative effect on the muscles. The higher its level, the more difficult it is for a person to build muscle mass and gain strength.

In fact, cortisol in the elderly is the main factor in the decline of strength.

The production of this hormone is necessary for the normal functioning of a person, but its excess can harm your achievements for the following reasons:

– increases in cortisol increases muscle catabolism.

This is due to the breakdown of tissues with the release of amino acids, which can then be converted into glucose for energy production. This is called gluconeogenesis, and it is one of the main functions of cortisol. This function is necessary to increase energy at the right moments.

– cortisol can suppress the immune system.

In turn, it is the immune system that restores damaged muscles. Because of this, in fact, growth and recovery are slowing down.

– the growth of myostatin always goes next to the growth of cortisol.

Myostatin determines how much muscle mass you can gain. If your goal is to gain weight, then I have bad news.

During cardio trainings, cortisol is produced. But this does not mean that it is necessary to completely abandon cardio in fear of increasing the stress hormone. It is only necessary to highlight the moments when cortisol rises more strongly, and in which cases it is weaker. And use it!

Three facts about cortisol released during exercise.

1. It mobilizes energy. It will release glycogen, fatty acids and break down muscles to provide nourishment for muscle contractions. The more nourishment you need, the more cortisol you will release.

Most often, the goal of cardio is to burn fat. Of course, in this case you need to get the body to mobilize not too much fuel. Too much release will negate the benefits of fat loss.

2. It releases adrenaline. The larger the volume of your cardio workout, the more cortisol is released, which means more adrenaline and a higher level of intensity.

3. It helps to maintain blood sugar levels. Cortisol and glucagon restore sugar when it drops. This is important because if you exercise on an empty stomach (when sugar is low), you will increase cortisol levels to a greater extent.

From all this, we can conclude that the cortisol level gives a feeling of energy. This is not a bad thing in the short term, however, if you do it for too long, or stay in this state for a long time, it will do you harm.

So, the three pillars of increasing cortisol levels:

1. Exercise on an empty stomach.

2. High volume.

3. Maximum intensity.

This leads to the worst types of cardio training for athletes.

1. Interval training on an empty stomach.

An easy 40-minute walk in the morning on an empty stomach is very good. But intensive interval training on an empty stomach is not for us.

In the case of a walk, you also release cortisol, but quite a bit, because the intensity is low.

In the second case, there are problems. Firstly, you are hungry (the first element stimulating cortisol), and you are very tense (the second element stimulating cortisol). Of course, you will have a large calorie consumption, but the risk of increased cortisol is several times higher.

2. Long intervals of high intensity.

Intervals of 20 minutes or more – in this case, you combine high intensity with long duration. And these, as you remember, are two cortisol growth factors.

3. Moderate intensive cardio on an empty stomach.

Let’s go back to morning training again. If you run for 45-90 minutes, you are also putting your muscles at risk. Here you have a large calorie consumption (much higher than when walking), and starvation. These are two factors that increase cortisol.

In this example, I meant jogging, but cycling and other types of cardio will do.

4. Intensive cardio after a workout with weights.

Such work is great for burning fat, reducing the risk of metabolic disorders, and even slows down aging. But there is also a delay in muscle growth.

Do only the exercises that you like, and here’s why

 

Many coaches promote such an approach to training that it is necessary to do those exercises that are difficult, both physically and emotionally. The body resists for a reason, it is in these exercises that we will work out problem areas, it is through pain and “I don’t want” that people succeed, etc.

At one time I believed that it was true. I did the barbell pull in a tilt, although I never liked it. Yes, the exercise is effective, but I have never liked it, and I always tried to do it at the end of the workout.

As a result… There was no result. No, of course, the working weights have increased a little. But no more than that.

I didn’t make much progress on any exercise that I didn’t like to do, but I did it anyway.

As a result, I realized that all this is complete nonsense. It’s probably the same in all spheres of life – if we don’t like something, then we won’t progress in it. Or rather, to progress the way we would like it to.

And it seems that one of the latest studies of this subject only confirms the validity of this truth.

The team of scientists recruited 32 athletes, each of whom could squat at least 1.75 times their weight and press 1.3 times their own weight from the chest.

All of them had to maintain a daily protein allowance of at least 1.5 grams per kilogram of their weight.

The groups were divided into two, and each had to go through a complex training program for 9 weeks. They trained three days a week and performed six different exercises per workout. Rest between sets ranged from 90 to 120 seconds.

Their training was divided into three mesocycles:

1. 4 approaches to the exercise.

2. 5 approaches to the exercise.

3. 6 approaches to a complex exercise and

5 approaches for additional.

The training system itself was undulating. The first training day was easy, the second – average, and the third, as usual, heavy.

Each training session was supervised by certified strength and physical training specialists.

In one group everyone was told to perform a set of six fixed exercises.

The second group could decide which exercises from the list to perform. They were given such a list, and they decided for themselves how to train each muscle group.

What results did they come to?

Athletes who did the exercises forcibly, strictly from the list given to them, gained 0.98 kg of extra weight. In turn, athletes who chose their own exercises gained 1.6 kg of extra weight.

That is, it turns out that athletes who chose their favorite exercises themselves scored 60% more than athletes with programmed workouts.

In addition, athletes with freedom of choice have made more progress in the strength of the bench press. The other group’s strength in this exercise remained at the same level.

It is difficult to say whether there were physiological or psychological differences between the groups. Naturally, from a psychological point of view, you will perform the exercises that you like with great joy and zeal.

On the other hand, the physiological side can also play a role. If you are an experienced athlete, you know exactly which exercises will have a better effect on your height and strength, and you will choose them.

Regardless of the reason, this study may make you think twice when you decide to integrate an unloved exercise into your workouts.

Leg press: useful, useless or harmful?

 

Leg press can be performed correctly and incorrectly. This is not just dropping and pushing back the weight, but something more complex. Here are a few rules that will help you perform this exercise correctly, and therefore avoid injury and increase leg strength.

1. Choose an active range of movements.

The active range is the one in which you make the movement.

The active range in the leg press is selected according to the following criteria:

– glutes do not come off the seat;

– the lumbar spine is not rounded.

These criteria are very important under heavy loads. Your spine does not approve of such rounding: it is simply not designed for it. Your vertebrae receive a huge amount of tension with torque. In the end, this will lead to a hernia at best.

2. Choose the weight that suits you.

Stop flattering your ego by loading the platform with a ton of weights. A short range will not give you anything, and a sharp push of the platform with the whole body is likely to cause injury.

In fact, your mini-amplitude bench press will create a very small internal load. A full-fledged bench press with an average weight will bring many times more benefits.

3. Do not bend your knees completely.

The knee joints are designed to lock while being straightened. But this does not mean that they should be blocked with a load of 500 kg.

When you fully extend your legs, your quadriceps are in a slightly relaxed state. And it is here that the entire load of 500 kg falls on the joints and connective tissue. After all, all this tension and weight distribution has to go somewhere!

You need a slightly bent knee. Leave some margin – let your muscles, not joints, take the load!

So, we have analyzed the active range of movements in which your spine does not suffer, the quadriceps get a serious load, and at each end point of the repetition you do not bend your knees to the end.

So why you need to do leg press?

Here are the points where this exercise can really help:

1. The initial start of the deadlift.

If you have a weak breakdown of the barbell from the floor, then the leg press can really help. The main thing is to make sure that you use the same leg position as when pulling. Just don’t forget to take a little pause when you bend your knees!

2. Development of hamstrings and buttocks.

This exercise is a favorite for these muscles. Place your feet as high and wide as possible on the platform. Also take a small pause, bending your knees – so your buttocks and biceps of the thigh will get the maximum load in an elongated position.

3. Isolate the quadriceps.

If you put your feet on the platform very low and very close to each other, then your quadriceps will get very good insulation, because this position allows you to bend your knees much more.

That’s a useful exercise if you do it wisely. Be honest with yourself, use a healthy range of movements, and you will constantly receive results from the leg press.

Belly fat. Causes and how to get rid of it

Belly fat can be caused by various factors such as hereditary predisposition, eating disorders and a low-activity lifestyle, the presence of bad habits, hormonal disorders, diseases of the gastrointestinal tract, oncology.

Before joining the fight to get rid of the belly fat, you should undergo a full medical examination to exclude the presence of dangerous diseases, the symptom of which may be a large belly.

Here is a list of causes of the belly fat. 

Of course, the main reason is the problem of excess weight and, as a consequence, the appearance of fat deposits in the waist and abdomen. Thus, in order to get rid of it, it is necessary to lose weight.

However, a large belly may not always be the cause of excess weight. Experts distinguish the following types of bellies that do not appear due to overeating:

1. “Stress belly” is characteristic of people who are in a state of chronic stress, sleep little, eat irregularly and incorrectly, drink a lot of coffee, abuse energy drinks, love chips, soda, crackers. This type of belly differs in that it is not loose and dense, and fat is concentrated around the navel.

In this case, in order to regain a beautiful belly shape, it is necessary to normalize your psycho-emotional state, change your diet, change your work and rest regime. Exclude from the diet junk foods, caffeine and energy, intense physical activity, which contribute to the production of the hormone cortisol, which promotes abdominal growth.

The place of cardio training should focus on low-intensity training, yoga, Pilates, callanetics. Include foods containing high levels of magnesium in your diet, such as dark green vegetables, nuts, dark chocolate, fish, dried fruits, etc. Meditation techniques, relaxing baths before going to bed using various supplements, breathing exercises are effective in combating stress.

2. “Lifeline”, this type of belly is characterized by the fact that fat deposits are collected on the sides in the form of a roller, it is characteristic of “couch” people, who also like to skip another glass.

To get rid of such a belly, it is worth giving up alcohol, sweet and flour. Preference should be given to lean meat, oily fish, nuts, avocados, eggs. It is worth doing sports, in this case, long-term aerobic training of low intensity (at least 1 hour), such as running, cycling, swimming, will be effective. It is best to do sports in the fresh air.

3. “Low belly”, characteristic of people who have a bulging lower abdomen. This may be a consequence of curvature of the spine, incorrectly selected physical exercises, or improper exercise techniques, poor nutritional diet.

You need to drink more fluids, expand your diet, include more fiber-containing foods in it, change the training system, give preference to circular physical exercises. Consult a specialist for posture correction.

4. “Pregnant belly”, characteristic of both women and men with poorly developed pelvic muscles. Nuts, olives, fish oil should be added to the diet. To reduce the abdomen, the exercise “stomach vacuum” will be effective, as well as performing Kegel exercises.

5. “Swollen belly” in the morning, flat in the afternoon, and swollen in the evening. This type of stomach is typical for people with digestive problems, intestinal microflora disorders, food intolerance to certain foods. To correct this type of belly, it is worth reviewing your diet, determining which foods are not suitable for you and exclude them, enrich your menu with fish, fresh vegetables. Exclude flour, alcohol, processed dairy products, grapes, products containing a large number of carcinogens. It is recommended to have a hearty breakfast and give preference to a light dinner.

6. “Hormonal belly”, most often it is characteristic of those over 40. It develops due to the fact that after this age, people begin to change the hormonal background, metabolism slows down. In order to get rid of such a belly, you need to reconsider your diet, it should have such a ratio of nutrients: 20% protein, 30% fat, 50% healthy carbohydrates, you need to drink enough water, try to be less nervous, sleep well and lead an active lifestyle. In order to get rid of the belly, it is necessary to activate the hormones responsible for fat burning. To do this, you need to eat foods with a high magnesium content and perform interval training of increased intensity.

If you are struggling to get rid of the belly fat. You have tried many things and almost despaired.
Join my training and nutrition program, which I will make specifically for your body type and lifestyle.

Here you can see the results of my clients who have been training with my programs.

I’m waiting for you at my training sessions.

Leg muscles training. Where to start?

Leg muscles training on a separate day is one of the main rules of a training program.

The legs are the largest group of muscles in the body, including not only the calves, gluteal muscles and thighs, but also many small muscles.

Building a sports physique is impossible without a full and purposeful leg muscles training. Exercises with a barbell and dumbbells develop both muscle strength and improve a sense of balance – which has positive affect on your posture.

 

Start your leg muscles training with the basic rules.

    1. Correctly choose exercises. The priority of training the leg muscles will be basic exercises. They will help to build muscle mass. All basic exercises, due to their complexity, not only involve more muscles at once, but also produce somatropin, the so-called growth hormone. It has an anabolic effect on our body, reducing the breakdown of protein and enhances its synthesis.
    2. The progression of loads. In order to avoid stagnation in muscle growth, we will need to constantly add working weight. Let it be 1 kg, but the progression should be constant.
    3. Warm-up at the beginning of the workout. This is a very important component in the training process. A warm-up will help prepare muscles for hard work.
    4. Stretching at the end of the workout. Remember – stretching is done only at the end of the workout! But why? Because during stretching, the muscle relaxes, which contributes to its speedy recovery and minimizes muscle pain the next day after training. And also, it stretches the muscle fibers that remain in a bound state after hard work on the legs in the gym. If we stretch at the beginning, we will relax the muscles and they are unlikely to be able to work out to the maximum.
    5. Periodization of loads. That is, alternating workouts, for fast and slow muscle fibers. What is the difference between them? Fast muscle fibers are white and designed for hard work, but they get tired quickly. Therefore, they are trained with large weights and a small number of repetitions from 1 to 5.Slow muscle fibers are red. On the contrary, they are designed for long work, but with much less weight. We will train them for a large number of repetitions with a light weight for 15-20 repetitions.

       

 

Hope, that this information will help you start training your leg muscles and avoid injures.

Manage emotions with yoga

Manage emotions is not always an easy thing to do. Repressing, denying, ignoring them seems to be the more common way that most people handle their emotions. Emotions are energy in motions. When you’re upset you can feel it in your body. The last thing you should do is ignore these powerful signals your body is giving you.

How to manage emotions

Having made a decision to transform this area of personality, a person begins to look for various methods and tools to solve this problem. And here yoga can become one of the best tools to manage emotions. In the modern world, yoga is often perceived as a discipline designed to improve a person’s physical health, while the emotional sphere remains uncontrolled.

Techniques for coping with emotions

The science of yoga gives us various exercises for managing emotions. First of all, I must say about hatha yoga. There are several basic body-oriented techniques for managing emotions in yoga, which will allow you not just to control your emotions, but to learn to live a life free from imposed experiences, stress and other negative conditions of the modern world.

Proper nutrition

A special role in this section is played by human nutrition. Food that causes extreme feelings arouses the corresponding emotions in a person.  As a rule, this aspect escapes a person, and he does not see the connection between uncontrolled emotions and nutrition.

Yoga Asanas

When starting to master techniques for managing emotions through the body, it is best to go from simple to complex. Asanas are a very good tool for transforming yourself, which develops patience, endurance and observation. By cultivating such qualities, we do not just block emotions, we replace them with better behavioral models.

Shatkarmy-cleaning techniques

An important link at this stage is a complex of shatkarm actions to cleanse the body of toxins and toxins. It is known that toxins have a very strong effect not only on our physical health, but also on our mental state. Also, the shatkarm complex includes techniques for calming the mind. For example, contemplation of a candle flame relieves tension from the eyes, prepares a person’s mind for deeper practices that affect the emotional sphere of life, introduces a person to a blissful state. Often people ignore this area of knowledge, please do not forget about cleansing!

Santosha — satisfaction in everything

If a person intelligently approaches hatha yoga, fulfills all the recommendations, then gradually he has a certain positive state, which in Sanskrit sounds like “santosha” – satisfaction. This is already a sure step on the way to mastering your emotions and achieving emotional peace. Relationships with loved ones are being established, employees at work are accepted as they are, ambitious requests for material goods are going away. What used to annoy you, now can’t get you out of yourself.

Meditation

However, this condition is not always stable. Meditation leads to better results in controlling emotions.  There are a huge number of different meditation techniques and their variations.

Observer State

There is another technique that allows you to take control of your emotions. A person gradually develops the state of an observer of his feelings and thoughts in the process of life (work, home, travel). By studying ourselves, our reactions to various events, we can eventually classify which emotion occurs when.

Usually our reactions are of the same type and almost everyone can predict their appearance with practice. Acting ahead of the curve, we can either not bring events to our reactions, or be already ready for the expected emotion, which in itself will weaken it. Thus, we will be able to avoid many negative events, maintain friendly relations and conduct more constructive activities.

In conclusion, we recommend using all of the above techniques in a comprehensive manner. Gradually, you will be able to notice that your sharp reactions to certain events become softer, the sharp corners of the personality are erased and thanks to calmness, you can make better decisions. The key to success is always the decision to change yourself and take responsibility for your life, no matter what events happen outside.

Gratitude. Powerful benefits and techniques

Gratitude is included in the list of the most universal tools for solving life’s difficulties.

According to quantum physics, all the manifestations of this world are woven from one energy of different densities. Feelings are the same energy that can both destroy and create. With the help of the great power of gratitude, a person is able to harmonize life in all directions-from improving mood to improving health. Awareness of the benefits of this practice plus entertaining practical tasks will help you use this tool easily and productively.

What is gratitude?

A person experiences a feeling of gratitude as a response to something happening in relation to him.

That is, this feeling is a kind of natural response to receiving something good. If this response is suppressed or not noticed, and therefore, this energy is stopped on itself, then the balance of energies will be disturbed, which means the balance of everything.

Gratitude is nothing more than restoring balance, or harmony, in a person’s life. It is believed that this feeling has one of the highest frequencies of vibrations (on the Hawkins scale), having a huge positive impact on the person experiencing it.

What is the power of gratitude?

The desire for balance is a condition for staying in this world. When a person gives thanks (by thought, word or deed), he simply pays his debt, restores balance; and on the contrary, by not performing thanksgiving, he blocks the flow of energy, disrupting the balance.

For this reason,  there is a restoration of integrity, without which a happy, full life is impossible.

Any imbalance has consequences. Otherwise, the stagnation of energy will make itself felt by an event swamp.

Five scientific facts

Gratitude has become a frequent subject of scientific research. Here are five facts of its impact on people:

    • reduces inflammation;
    • improves the quality of life in serious chronic diseases;
    • improves well-being, reduces stress levels;
    • helps to cope with envy;
    • increases stress resistance and mental resources.

Practice Gratitude

Try to arrange minutes of appreciation every day in the hustle and bustle of your affairs. It is convenient to tie them to some repetitive activities, such as eating. Make it a rule before each meal to mentally thank for the fact that you at least have what you have.

Not all inhabitants of the Earth have such an opportunity. Starting with gratitude for food, gradually expand the list.

And if you are ready to go further, consider the following three practice options.

Remember: there are no techniques that are suitable for everyone. Therefore, if one does not go, try another.

1. Gratitude Diary
Once a week, write out three or five things in your life that respond to you with a sense of gratitude. Add reflections on what these things mean to you.

This practice allows you to “highlight with a flashlight” what was hidden in the shadows of other feelings and thoughts: there will be so many good things in your life! The effectiveness of the practice will increase if you focus on specific people for whom you feel gratitude.

A simple diary is a quick, affordable tool to experience the full power and benefits of practice. 

2. Practice “Three good events”

Every evening, allocate 5-10 minutes for a detailed description of the three positive events of the past day. It doesn’t matter — big or small.

Even a stranger’s smile or a job done on time. Add your thoughts on why this could have happened to you.

This practice not only helps to remember and evaluate the positive moments of the past. It teaches you to notice and savor the positive aspects of the present moment, and later remember them in all colors.

Thinking about the sources of these good things, you can see a huge ecosystem of kindness and care around you. This is especially useful for those who believe that the world is hostile. This negative attitude brings a lot of inconvenience.

3. “Gratitude Bank”
If it is still difficult to perform regular practices, there is another way to feel the power of gratitude — an effective technique for time-limited people.

You will need:

a little time, a
glass jar,
sheets of paper,
scissors, a
pen.

Make a list of the facts of your life for which you can be grateful. Specific people, their actions, animals, material things, memorable moments, important events, realizations, your physical, as well as any other opportunities. 

Cut the sheets of paper into small parts, rewrite one thing from the list for each. Roll them up one by one, put them in a jar, cover with a lid, put them in a prominent place.

In difficult moments, pour fragrant tea, grab a jar of thanks, sit comfortably in a chair and read these scraps of paper on which all the precious gifts of your unique life are imprinted.

And it is better not to wait for hard times, but to do it at the behest of the soul.

Instead of an afterword

A brave person is not someone who has no fear, but someone who knows how to control it.

Also, a happy person is not someone who is doing well, but someone who, among the diversity of events, knows how to notice the positive and fixate, as well as find the good in any “bad”.

The power of gratitude and love helps to come to this state and gain a foothold in it — the most powerful point of growth for every human being.

Anxiety coping. 4 exercises that help

Anxiety, fear, irritation, depression live in the lumbosacral region. This area is associated with the passage of important energy channels and is responsible for life satisfaction. The Svadhisthana chakra or “pleasure center” is also located here.

All the suppressed emotions, childhood traumas, experiences accumulate in this zone and over the years excite anxiety in a person, lead to panic attacks, depressive thoughts and a bad mood.

Most often these are spontaneous “storms”, but sometimes a person experiences so much (even unconsciously) that he completely blocks this center.

This bundle of exercises strongly affects the work of the lumbar region, where negative emotions live. This is the first level of our unbalanced energy.

Therefore, it is worth practicing these exercises in this order:

1. Bending to one leg from a standing position

 

2. Tilt to two legs from a sitting position.

3. Tilt to one leg from a sitting position.

4. The half-bridge pose.

These exercises have a beneficial effect on the internal organs, normalizing their work as much as possible.

The digestive and excretory systems fully restore their functions. Qualitatively improve the work of the reproductive organs.

Strengthen the muscles of the legs and glutes. There is a rejuvenation of the spine. Working on your own body, certainly in addition to physical benefits, you will feel the psychotherapeutic effect. Anxiety and irritability will pass. You will have confidence in your own abilities.

Provides an excellent stretch for the muscles and fascia of your entire back body, from your heels to the back of your head. In general, many of you will also find the poses soothing to your nervous system and quieting for your mind and emotions.

The exception to this that some of you who experience intense stretch sensations in your back body in the pose #2 due to muscle tightness may feel agitated instead. Two of our variations, however, can help even some of you stiffer people find a more peaceful experience.

You need to hold each position according to your own comfort. The best retention is from 1 to 3 minutes.

Deep breathing and holding attention in the lower back area, when performing exercises, will contribute to high-quality practice and the disclosure of the energy center (chakra).

I prescribe this poses for:

  • Improving flexibility in the spine, hips, hamstrings and calves 
  • Stimulating your digestive system 
  • Soothing your nervous system 
  • Quieting your mind 
  • Managing stress 
  • Reducing anxiety 
  • Improving insomnia 

Cautions: 

Two vulnerable areas can potentially be aggravated or injured in these poses: the lower back and the starting point of the hamstrings near your sitting bones. Therefore, if you have lower back disc problems, lower back pain, or a torn hamstring tendon, you should avoid these poses altogether.

Essential amino acids. Essential information

Essential amino acids or indispensable amino acids are organic substances that cannot be synthesized by the human body independently, they must come to us together with food or supplements. They take an active part in all metabolic processes, so without them, the normal functioning of our body is impossible. In addition, amino acids are the main building material for all tissues, including muscle.

All amino acids (including essential ones) are a structural component of proteins, so their main sources are high-protein products. 

A list indispensable amino acids

There are different opinions about essential amino acids. Some sources say that there are eight of them, others insist that there are nine. Why are there such disagreements and how many of them are there really?

The fact is that there are only eight of them, and the ninth amino acid – histidine — is indispensable only for the child’s body, and in adults it is perfectly synthesized independently.

Arginine is also indispensable for children, but synthesized in the adult body.

Therefore, the answer to the question “how many essential amino acids are there for an adult?” is obvious: there are eight of them.

So, there are 8 essential amino acids that the body cannot synthesize itself:

valin;
isoleucine;
leucine;
lysine;
methionine;
threonine;
tryptophan;
phenylalanine.

Where are the essential amino acids contained

The myth of the presence of indispensable amino acids only in animal food is precisely a myth actively promoted by food corporations and owners of the meat processing industry.

On the Internet, you can find enough information about which plant products contain all eight amino acids.

First of all, legumes are rich in essential amino acids — peas, lentils, chickpeas, peanuts, etc. However, peanuts are extremely undesirable for consumption. In order to protect the plant and fruits from being eaten by pests during cultivation, peanuts are crossed with petunia genes, and such peanuts are extremely harmful to the liver. However, even if the peanuts are not modified, under the wrong storage conditions, a very dangerous mold forms on it, which leads to cancer. Peanuts also acidify our body, which is extremely harmful.

Nuts, seeds and cereals are rich in amino acids. Sunflower seeds, pumpkin and sesame seeds will be especially useful. And among the cereals — oats and unpolished rice. Among nuts, almonds, cashews and walnuts contain the most amino acids.

Thus, a complete list of indispensable amino acids can be obtained even if all animal products are excluded from the diet.

Spinach. Why so healthy?

Spinach is a plant, which is widely used in cooking and has a lot of benefits for the health of the body.

Why it is so popular today? Let’s see.

Nutritional profile of spinach

  • carbohydrates-3.53 g;
  • fats — 0.4 g;
  • proteins — 2.9 g.

There are only 22 Kcal per 100 grams of the product.

Leaves are saturated with useful dietary fibers.

Vitamins and minerals:

beta-carotene;
choline;
vitamins A, E, K, C, B, PP;
calcium;
potassium;
magnesium;
sodium;
iron;
zinc;
copper;
iodine; selenium;
manganese.

This product contains up to 92 % water.
A small amount contains starch-0.1%.

Health benefits of spinach

    1. Cleansing and stabilization of intestinal peristalsis.
    2. Saturation of the body with vitamin C and strengthening of the immune system.
    3. Increased hemoglobin in the blood.
    4. Improving vision and promoting eye health.
    5. Stabilization of blood pressure due to pronounced hypotensive ability.
    6. Elimination of insomnia, general strengthening of the nervous system.
    7. Alignment of the glycemic profile, correction of carbohydrate metabolism.
    8. Improved metabolism.
    9. Saturation of the body with iodine, stabilization of the thyroid gland function.
    10.  A number of vitamins (E, A, K, B) help to preserve the youth and elasticity of the skin, the strength of the joints. With the use of this product in food, the heart muscle and blood vessels are strengthened, the risk of developing varicose veins and diseases of the cardiovascular system is reduced. This product helps to maintain a healthy complexion, strengthens and makes beautiful hair and nails.
    11. This plant normalizes the work of the endocrine glands. This is important for male potency. It is often recommended to include spinach in food for the prevention and treatment of male infertility, as well as to reduce the risks of developing prostate diseases. Regularly including spinach in their own diet, men strengthen the genitourinary system. With this option, a disorder of sexual function in the male body occurs less often.
    12. Spinach is also good for the male nervous system. A diet enriched with the vitamin group contained in spinach protects against stress. The body is less susceptible to the development of classical diseases of the nervous system, brain activity and working capacity improve. Spinach is useful in the sports menu as a good source of protein.

Contraindications

Any chronic diseases in which compliance with a special diet is recommended can be considered a contraindication for eating spinach. Consultation with a specialist is required!

How to cook spinach

Spinach is added to salads, cocktails and smoothies, it can be an excellent addition to sandwiches.

But, of course, the best option for using spinach is without heat treatment.

It goes well with other vegetables and herbs. You can add a drop of lime or lemon juice, a little olive oil to it.

 

How to choose and store

The leaves are green, without color changes.  The stems should be fresh, without changes in color. The smell of spinach is pleasant, fresh. This is how it should be. If an unpleasant or chemical aroma is detected, you should not choose such a product for your kitchen. It is best to buy spinach in special organic packages or in farm shops.

Spinach should be stored in the cold (from 0 to 5 degrees). You can prepare leaves for the future in the freezer. But it should be understood that after defrosting, the taste and texture qualities of the product are lost.