Aromatic essential oils and their use is a hot topic for everyone who seeks to create comfort at work and at home. The use of esters in everyday life is not limited to the use of these products for cosmetic purposes, with the help of oils it is possible to influence human life and simultaneously engage in the prevention and even treatment of certain diseases.
Essential oils are able to relieve tension, improve emotional and physical condition, significantly strengthen the immune system and tidy up the nerves. Home daily aromatherapy is a simple and reliable way to improve the quality of life and help all family members improve their health.
You do not need to buy any special equipment for room aromatization. It is enough to purchase one or several aroma lamps, which can become not only a source of health, but also a sufficient decoration for the interior.
Aromatic oils should be chosen taking into account the purpose of the room and the time of day. For offices and offices aromas that stimulate the brain are suitable. In the morning, rosemary, juniper and lavender esters can be excellent stimulants.
A few drops of these ethers are enough to do wet cleaning in the room, wipe tables and window sills. A jar of water into which 2-3 drops of ethers are dripped can be placed near the heater.
1 drop of rosemary essential oil, which is dropped on a light bulb, helps to wake up and start the working day easily.
In the afternoon, you can use the following composition:
4 drops of lemon oil, 2k. pine oil and 1k. cloves and tangerine. Use an aroma lamp or a container of water. This amount of oils is enough to aromatize a room of 15m 2 .
An aromatic mixture of cloves, lemon (1k each) and mint, coriander (2k each) will help maintain efficiency and not get sick during viral infections. If during work pain in the head worries, fatigue appears and a sharp decline in strength is felt, then it is necessary to inhale the aroma of geranium, rose or lemon, and even better a composition of these esters (1 drop each).
In the bedroom it is appropriate to use lavender or. A couple of drops of these esters will help relieve tension and sleep well. To enhance sensuality in intimate relationships, take a bath: 5 drops of ylang-ylang and 5 drops of neroli or do a relaxing massage with these esters (100 ml of peach or almond oil and 2k each of ylang-ylang and neroli).
You can aromatize the air in the bedroom with a composition of ylang-ylang, rose, sandalwood and neroli, 2 drops each (per 18m 2). For aromatization, it is best to use an aroma lamp. If there is no lamp, then use a vase or other beautiful vessel into which pour warm or hot water and drip ethers into it.
Aromatherapy for children can be a very important link in the chain of preventive measures to prevent colds and viral diseases.
Children love warm and sweet smells: orange, tangerine, cinnamon, petitgrain. These oils need to take 1 drop and add them to the aroma lamp. If the child is capricious, cries and does not sleep well, then use the esters of valerian, palmarosa and ylang-ylang to flavor the children's room. Take 2 drops of all essential oils.
For teenagers, especially during tests and exams, use the aromas of ginger, leuzea and lemon in a ratio of 5:2:4. Buy an aroma medallion for your child and drip 1 drop of oil into it daily. To improve brain function - rosemary, to prevent viral infections - fir, pine or juniper, to improve mood - orange or tangerine.
In the hallway and in the living room use a mixture of: pine, lavender, mint, lemon (2 drops each) or lavender (2 drops), bergamot, rose and tangerine (1 drop each). Aromatization of the air in the apartment will help protect against viruses, feel the comfort and warmth of the hearth, and get rid of unpleasant odors.
You can make your own fragrance in the car from essential oils. Place a pad into the machine and add a few drops of lavender, juniper and rosemary or rose, mint and lemon with a syringe.
The following method is also suitable for aromatizing a car or a room:
Take a strip of filter paper, drip 4-5 drops of a mixture of essential oils: pine, bergamot and lemon in a ratio of 1:2:2 or a mixture of lavender, bergamot, rose and mandarin in a ratio of 2:1:1:1.
In the kitchen Keep eucalyptus and lavender essential oils handy at all times. They will come in handy for household burns, and to flavor the air, use a mixture of oils: mint, lemon and pine (1k each) or geranium, lemon and lavender (1k each). These fragrances neutralize kitchen odors and freshen the air.
I am writing this article at the request of one of my readers, because I think that the topic of switching to a diet of at least “no meat” is very important and burning!
This is the first part where I write about our most important musts. In the second part I will talk about the transition itself and various useful features.
Why do I think giving up meat is obvious to me?
In principle, on this topic, I have an excellent article from the series, what will happen to you if you, but I want to add the following to it:
In fact, the list is not complete, but I think I wrote the main one.
So, what to do so that the transition to plant-based and whole-grain foods goes smoothly, and we don’t lose our hair, nails and acquire a wonderful earthy complexion along the way :(:
- Make this decision with all your heart! If you feel good during Orthodox or any other fasts, you feel incredible lightness in your body, your intestines begin to work like clockwork, and life takes on colors, then try to fast for a few more months and watch your body carefully. And if it's good for you, then it's yours.
- Vegetarian food is certainly the food of the future and the food of people with more “subtle” vibrations, frequencies, etc., which will soon be characteristic of very many, simply due to progress and historical development. That is, as soon as you start meditating more, praying, being in nature and immersing yourself in Unity, doing yoga or any other types of energy practices, then, believe me, the transition and giving up meat will be completely painless and obvious. When you do energy practices*, you don’t want meat, it’s true.
- Your rule N1: Vegetable protein + vegetable protein + vegetable protein :))). I want to say that this is the most important, remember by heart all the sources of vegetable protein and how much to eat per day in grams: lentils, mung beans, chickpeas, tofu, black beans, quinoa, amaranth, soy milk (!), green peas, artichokes , hemp seeds, oatmeal and pumpkin seeds, chia seeds, edamame beans, spinach, broccoli, asparagus, green beans (string beans), etc. I will make a separate article and tell you “how much to hang in grams” :). I just make bean soups, meatballs, salads every day.
- Your rule N2: ZINC. It is found in meat and is a very important nutrient for blood sugar, skin, digestion and the immune system. Balances hormones, promotes lean body mass and healthy hormone levels in general. However, not all herbal options will provide you with high doses. But some nuts, seeds, and grains, specifically almonds, hemp, chia, pumpkin seeds, cocoa beans, oats, and quinoa, contain adequate amounts of zinc. Eat some (or all) of them daily, just toss in salads, desserts, or snack on them(!) at all your meals. Of course, you can also try zinc supplements.
- Rule N3: IRON. This mineral is found there:))): in chia, hemp seeds and pumpkin seeds, along with spinach, cabbage and spirulina. Iron contributes to the formation of red blood cells in the body, energy, a healthy metabolism, as well as a good mood. Although meat is the main source of heme iron (a form that is easier to absorb), there are plant sources that are just as good: oats and pseudograins such as quinoa, teff and amaranth, as well as pumpkin and cocoa beans (15-30% in 2 tablespoons). Beans and legumes are also a good source of iron: my favorites are lentils, black beans, soybeans, tofu, and tempeh are some of the best!
- Rule No. 4: GROUP B VITAMINS. I call them antistress vitamins (about this). By the way, read about how to properly take supplements or eat foods with vitamins. Meat also contains a large amount of B vitamins, but there are plant foods that are not inferior to it. Nutritional yeast, spirulina and other blue-green algae contain vitamin B12 (although it is still advisable to take a supplement, even if you eat meat to provide your body with this magical vitamin, every vegetarian in Bali periodically injects it :)). Vitamins B2, B3, B5, B6, B9 are found in abundance in plant foods and promote healthy skin, hair, energy levels, stress management and brain health. Best sources: again chia, spinach, bananas, almonds, beans, beans, oats, nutritional yeast, seaweed, raisins, figs, and hemp seeds.
These are the basic rules, I will describe the rest of the tips and useful tricks in the next article!
All Beauty, Radiance and love!
Who among us did not hope to part with extra pounds easily and quickly, without grueling workouts in the gym? For lazy people who are losing weight, there are a huge number of different options for restricting food. But is it as useful as experts say? In addition to the significant health damage that a rigid diet can cause, there is a huge risk of regaining all the lost kilos and even increasing them in a very short time. It's simple: depriving ourselves of the desired food for a whole week, if not more, after the end of the torture, we run the risk of "eating" missed opportunities in excess. So it's time to think about a healthy nutritious diet, especially since there are at least five reasons to start consuming food correctly today.
Energy
Probably, each of us suffers from a lack of any strength during the winter months, chronic fatigue, lack of sleep. As scientists have proven, it turns out that one of the causes of low energy levels is poor nutrition. With the right combination of products, the digestion process is accelerated, the body no longer needs to expend excess energy. Thus, the body saves energy that was previously spent on the processing of harmful substances, which later leads to increased activity and even improved mood. Moreover, with regular intake of healthy food, the general state of the nervous system normalizes, memory improves, and the brain works more actively.
Improving the work of the heart
High blood pressure and cholesterol levels are among the leading causes of heart disease of varying severity worldwide. But even if your heart is absolutely healthy, it does not mean at all that the body does not need prevention. The latest research shows that timely prevention helps to avoid heart attacks and strokes in the future, which means that now it is necessary to normalize your diet and include whole grains, vegetables, fruits in the menu, as well as reduce the intake of sugar, salt and saturated fats. Moreover, a healthy diet contributes to the normalization of the work of not only the heart, by properly organizing the diet, you will unload the gastrointestinal tract, thereby relieving the burden on the kidneys and liver.
Life Extension
Since a healthy diet can significantly affect the functioning of the whole organism, the quality and, most importantly, life expectancy also directly depend on what and how you eat. It is unlikely that your organs will thank you for fatty, spicy or oversalted food. If you are still not ready to give up meat in favor of poultry and fish, try to change the way you cook: foods steamed or baked in the oven contain much less harmful substances than fried in oil.
Weight loss
Consuming the right amount of healthy fats, proteins and carbohydrates contributes to harmonious weight loss more than regular gym workouts or fasting. The fact is that in the presence of a fatty layer, muscle building will only increase your volume, so before resorting to physical activity for weight loss, you need to organize the right diet.
Clean skin
In addition to the fact that proper nutrition contributes to the external improvement of the skin, restores its natural radiance and softness, a balanced diet removes unnecessary toxins from the body. Try to eat only high quality foods. Indeed, thanks to healthy food, tissues are renewed and healed, so in addition to external smoothness, a sharp slowdown in skin aging awaits you. Having organized your menu according to all the rules, you can forget about wrinkles and age spots.
The content of the article:
From childhood, we hear that breakfast is the most important meal of the day. Scientists have long argued that thanks to breakfast, you can control your weight and lose weight. Today, more and more often you can hear that breakfast can be ignored. The topic is interesting enough to understand it. Today you will find out if there are any benefits of skipping breakfast in sports.
The Benefits of Skipping Breakfast in Sports: Research Findings
The first studies on the effect of breakfast on the body were carried out in the early sixties. The pioneers here were employees of the University of Alameda County. Scientists studied the daily habits of local residents, and in addition to breakfast, it was also sleep and physical activity. They wanted to find a connection between them and their impact on human health, as well as life expectancy.
For the last ten years, scientists have approached this issue more responsibly and they have obtained quite interesting results, allowing them to draw certain conclusions about the benefits of skipping breakfast in sports. Let's say Canadian scientists have studied the habits of more than 10,000 adults. They are sure that there is no direct connection between breakfast and the problem of excess weight.
A later study by American scientists proved that people who skip breakfast show similar results in losing weight compared to those. Who always spends the first meal. It should be noted that breakfast is not such an important meal for Americans as it is for our fellow citizens. A survey was conducted on Twitter on the topic of breakfast, and about a quarter of all respondents answered that they drink coffee or yogurt for breakfast.
In the course of research conducted by the NPD Group, it was found that in America today, many people are moving away from the traditional system of three meals a day. This trend is especially active among millennials (the generation born in the late eighties and early nineties). This population is twice as likely to skip breakfast compared to other generations.
Note that millennials also differ in the choice of products for the first meal, preferring scrambled eggs to porridge. If you carefully study the results of numerous studies, then you will not be able to find any magic in breakfast. Many people simply do not feel hungry for several hours after waking up.
If you can safely wait until 10 or 11 in the morning, having consumed only yogurt until that moment, then there is nothing to worry about. Some people can even endure until lunch without experiencing discomfort and hunger. Today, among fitness fans, the topic of intermittent fasting is being actively discussed as an effective system for losing weight. There is a lot of scientific evidence that the human body is not only able to calmly withstand certain periods of fasting, but it is beneficial to it.
Now many Western nutritionists are inclined to think that it is not the time of the first meal that is important, but the selection of products for it. When you consume a large amount of simple carbohydrates, this can negatively affect your body. A surge in insulin can lead to fat storage and require you to consume more calories throughout the day. If your breakfast is protein with the addition of slow carbohydrates, then the situation will change. Speaking about the possible benefits of skipping breakfast in sports, one should remember first of all the importance of choosing products.
Can you skip breakfast?
We have already said that in recent years the special importance of breakfast has been called into question. Moreover, criticism is heard not only from Western scientists, but also from domestic ones. According to the well-known cardiac surgeon Leo Bokeria, after waking up, the body only begins to enter into a working rhythm, and if you have a hearty breakfast at this moment, your performance will drop sharply.
For example, famous American surgeons drink only a cup of coffee in the morning. At noon they eat a small sandwich, this meal is called lunch. They spend their normal meal only in the evening after work. It should be noted that in many countries in which there are many centenarians, most often people do the following:
- breakfast is skipped;
- light snack at lunch;
- heavy meals after returning from work.
The subjects who skipped breakfast may have experienced hunger, but throughout the day they did not eat more than those who ate breakfast. What's more, their daily calorie intake was 400 calories lower. According to scientists at Cornell University, the feeling of hunger that occurs in the morning cannot cause an increase in the amount of food consumed throughout the day.
However, the benefits of skipping breakfast in sports can only be gained by a healthy person. It is quite obvious that with diabetes it is necessary to adhere to a certain meal schedule and breakfast in such a situation cannot be skipped. If there are no health problems, then skipping the first meal right after waking up can be a great way to control body weight.
Why should you skip breakfast?
If you are actively involved in fitness, then you are probably used to treating breakfast as responsibly as possible. But we already know from research results that the benefits of skipping breakfast in sports can be obtained and you should reconsider your attitude to the morning meal. The importance of breakfast today continues to be argued mainly by athletes of the old school.
Note that in the West today the system of intermittent fasting is becoming more and more popular, according to which food must be consumed only for 8 hours, and the remaining 16 athletes are in the fasting phase. There is scientific evidence that using intermittent fasting, you will only become healthier. First of all, this concerns a decrease in the concentration of lipoprotein compounds. However, let's return to the topic of our conversation today and find out what benefits of skipping breakfast in sports can be obtained.
Brain activity will improve
Scientists have proven that fasting improves brain activity and increases response. As proof of this, we can cite the life of our ancestors. Then people were forced to show high dexterity and attentiveness in order to provide themselves with food. Over millions of years of evolution, our body has adapted and during hunger, feelings are aggravated.
Various dietary nutrition programs have now been created that improve brain function, and its cellular structures are updated more actively. We have already talked about intermittent fasting more than once. In the case of improving brain activity, this nutrition system shows maximum results. Thus, skipping breakfast, you will not be lethargic, but on the contrary, make the brain wake up faster and function more actively.
Easier to Diet
Many people want to lose weight, but not everyone succeeds in strictly adhering to a diet. If you have such a problem, we recommend that you skip breakfast. Today, the fractional power system is still popular, but many are already deciding to move away from it. This is due to the fact that not everyone is satisfied with a small serving size. It is often easier to eat two or three times a day, but at the same time increase the size of one serving. By skipping breakfast, you can achieve this. Agree that if you are full, then no snacks will be needed.
No hunger in the morning
Morning hunger is most often caused not by the body's need for energy, but is associated with hormones. You probably know about such a substance as ghrelin. This hormone is synthesized depending on the diet. If you used to constantly eat breakfast, then the body is used to this daily routine and synthesizes ghrelin by a certain time. If you stop eating breakfast, after a while the feeling of hunger will disappear, as the body will rebuild itself.
The concentration of lipoprotein compounds decreases
Cholesterol can be a serious health problem for anyone. Many modern food products have a high energy value due to the large amount of fat in their composition. This leads to the fact that the concentration of lipoprotein compounds increases.
Cholesterol is necessary for the body, because sex hormones are synthesized from it. However, high levels of the substance are harmful and cause the development of various diseases. If you use the intermittent fasting system, then the body will quickly rebuild the mechanism for using fats. This nutrient will be actively used as an energy source in case of carbohydrate deficiency. By skipping breakfast, you can reduce the concentration of lipoproteins.
Stimulates the growth of muscle tissue
Perhaps this is the main benefit of skipping breakfast in sports for athletes. We all visit the gym in order to gain muscle mass. You probably know the role of somatotropin in this process. Of course, you can use synthetic drugs, but it is better not to do this, but to increase the concentration of this substance in natural ways. Skipping breakfast will help you do just that. Somatotropin is known to be an insulin antagonist.
Simply put, when the concentration of one of these hormones is high, the level of the other falls. After each meal, the body produces insulin. If you decide to forego breakfast and start practicing intermittent fasting, then insulin surges will occur only three times a day, after each meal. This will allow you to maintain a high level of growth hormone for a long time.
prolong your youth
All anabolic hormones are synthesized in smaller quantities with age. This applies to both testosterone and somatotropin. A low concentration of these substances is one of the reasons for the loss of muscle mass. By refusing breakfast, you stimulate their secretion, which will allow you to remain fit even in old age.
Myths and facts about breakfast and skipping it in the following video:
