5+1 ideas to be fit for free

 

 

Cycling It’s a kind of sport where you use a bike and a road without cars. You want much time to train. You train your stamina and the muscles of your legs.

 

THIS IS CYCLING

 

 

Walking, you have not to run. But you have to walk fast because to run is more difficult for people, you can do it everywhere.

 

GO OUT AND START

 

 

Jogging, it is a sport where you train your stamina. You can do it where an how you want. Everybody can do this.

 

LET’S START IT’s YOUR TURN

 

 

Swimming, you have to go to a sea or a lake to swim. All your muscles from your body have to use.

 

 

IT’S A GOOD SPORT, YOU CAN DO IT

 

 

Can I go off meat?

 

If you ever imagine about limit eating meat, or absolutely turn it away , because of health, mind ethic or desire of eat more plants. Probably you had this question in mind: ,,What is the alternative of eating animal protein?”

 

There are two types of proteins:

 

Animal protein, for example in: meat, milk, fish, eggs, cheese, seafood.

 

Meat has got about 11-23% of protein and it’s very assimilable.

 

Vegetable protein- plant products usually have got about 1-14% of protein.

 

There are the best sources of vegetable protein. In 100g of product you can find:

 

• Chickpea- 22g

• Cocoa beans-20g

• Chia -21g

• Spirulina-66

• Bean-22g

• Nuts-27g

• Almonds-19g

• Pumpkin pits-30g

• Lentils-25g

 

If we connect vegetables with carbohydrate we’ll have high-protein meal. For example:

 

• Rice with lentis

• Vegetables with pasta

• Sandwiches with peanut butter

• Tofu with roll

• Soya milk with oatmeal

• Lentil soup with bread

 

Proteins and their amino acids are essential in the good work of our body. Their deficit can bring about serious consequences like:

 

• Growth Inhibition

• Bad resilience

• Sleep problems

• Bad function of brain

 

Everybody should know plants are the resource of protein too. It’s good to know witch products are full of proteins, and connect them in our meals.

 

 

Orgin: trener.pl Zofia Olender

 

 

Shhhh! It’s Polish food!

 

The most popular polish food is:

 

-pierogi

 

-doves

 

-cabbage soup

 

-bread rye, wheat

 

-vodka

 

-tea

 

-fruits and vegetables

 

-meat

 

-and desserts

 

Large number of spices, pepper, nutmeg, etc.

 

Often food polishes cuisine:

 

-pancakes with apples

 

-roast duck

 

It leads to cardiovascular diseases.

 

For breakfast we recommend polish porridge, prepared on hot milk. [25% energy] .

 

For second breakfast we take sandwiches, water and fruits [10%]

 

For dinner the parent here us pancakes with topics [35%].

 

For dessert is drinkable yogurt. [10%]

 

The supper we eat scrambled egg [20 %], so that we are not hungry at school. We usually buy Krakow pretzels (pretzels is round bakes sprinkled sesame).

 

Pretzels is popular in the polish market.

 

 

What is good for nature is good for us

 

 

When we read magazines or watch TV people talk about healthy lifestyle all the time. It is really popular and a lot of persons start to change their behavior. Also many experts start to sell books about the perfect lifestyle. And everyone has his or her own theory. So how you can be sure what is the right way?

 

To answer this question we have to believe in our instincts. We should go back to the roots. We have to learn from our grandparents and all the generations before. Back then there was no industry food like chips and cola, fast food or other food made with a lot of chemicals. The food was without a lot of sugar and salt. Also the people did not had so much meat these days. It was something special to have meat. Nowadays it feels like it is normal that we eat every day meat. The big consume of it is really bad for our world. Animals produce a lot of gases which are bad for environment. Also they need much space for living and the food they eat. And because many animals are held on a small space, there is used a lot of antibiotics.

 

So what should we do? Trust the nature! This simple sentence is the answer. Feel the nature and think about what is good for the nature – it is also good for you. Think for yourself what us in your mind when you hear the words: nature, food, healthy.

 

So here are some suggestions for a more healthy life:

 

• What feels healthy – is normally healthy.

• Replace meat with other sources of proteins.

• Eat meat only a few times per week. They key is quality – not quantity.

• Eat vegetables and fruits, which are seasonal and regional. It is better for the environment.

• If you have the possibility, then plant your own food in the garden. It tastes much better than in the supermarket.

• Do not waste resources. You can ask local producers, like a bakery, if they want to give the food to you instead of throwing it away. You will eat a lot of new stuff you did not tried yet.

• Try once in a while new fruits and vegetables.

 

 

DO PEOPLE IN CERTAIN AREAS REALLY LIVE LONGER?

 

 

Chronic diseases are becoming more and more common in old age. Most people are lucky enough to reach their 80’s but there are some people that live much longer than the usual.

 

Blue Zones, a non-scientific term given by Dan Buettner, are geographic regions where people live longer than the average. The term first appeared as a cover story for the National Geographic magazine in 2005. Dan Buettner, the person who also did the research, identified five areas where people live statistically longer; Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Icaria in Greece and among a religious group of people, the Seventh-Day Adventists in Loma Linda, California.

 

Of course, there are certain common characteristics among these areas which allow the residents to extend their life span. Surpisingly, while the answers on that phenomenon lie upon the lifestyle and the environment of each area, studies have shown that genetics only play a 20-30% role in longevity.

 

There are nine known characteristics that lead to a healthy and long life in this zone;

 

• Natural movement. People in blue zones live to environments that provoke them to move without actually thinking about it.

• Having a purpose. Knowing your sense of purpose is worth up to seven years of extra life.

• Down Shift. All people have stress. What residents of the blue zones have that we don’t are routines to shed and to reduce it.

• The 80% Rule. People there use a rule which reminds them to stop eating when they are 80% full. The 20% can make the difference between losing or gaining weight.

• Plant Slant. Plants are the biggest parts of these people’s diets.

• Drinking alcohol moderately and regularly, especially wine, is also a common habit.

• Belonging in a faith-based community is important too.

• Putting your loved ones first.

• Being part of circles that support healthy behaviors.

 

We finally learned the secrets that help the people in the Blue Zones to live more than the average and have a healthy life. It was really interesting, wasn’t it?

 

 

www.bluezones.com

 

Blue Zone – Wikipedia