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Breast low back pain: Exercises for flexibility and mobility

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The purpose of training is to increase the flexibility and mobility of the thoracic spine using exercises for stretching.

 

In the future, to strengthen the muscle corset back, you can apply additional exercises with the load, but to start training you need small. To perform the exercises should gradually, at a slow pace, lingering in the final phase of the movement for 2-3 seconds.

 

Exercises to increase flexibility and mobility of the thoracic spine

 

 

Exercise 1.

 

Starting position – feet slightly apart, straight arms raised to shoulder level.

Deep breath – take your arms back as far as possible (Fig. 1, a), exhale – bring hands in front of chest and embrace yourself for the shoulders (Fig. 1, b).

Repeat the exercise 5-6 (then up to 10) times.

Fig. 1, and

Fig. 1, b

 

 

 

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Exercise 2.

 

Starting position – feet shoulder width apart, arms down, back straight.

Shoulders together in front of him as close as possible to each other, to spin round (exhale) (Fig. 2, a).

To stay in this position for 2-3 seconds, then inhale, gradually dilute the shoulders to the sides and back, also linger for 2-3 seconds.

Repeat the cycle 5-6 (or more) times.

Fig. 2

 

 

Exercise 3.

Starting position – standing face to the corner, arms bent at the elbows and rested his hands on the opposite wall (Fig. 3).

With an effort to stretch the casing to the center of the corner, trying to stretch the chest muscles and reducing the blade. Breath.

To stay in this position for 5 seconds, then return to the starting position.

Repeat 3-4 times (and then more).

Fig. 3

 

 

 

Exercise 4.

 

Starting position – sitting on a chair or bench, arms bent at the elbows, fingers linked in a castle on the neck (Fig. 4).

With the effort to bend back, placing the elbows as far as possible to the sides and arching the chest forward. Breath.

To stay in this position for 5 seconds, then return to the starting position.

Repeat 3-4 times (and then more).

Fig. 4

 

 

 

Exercise 5.

 

Starting position – standing on all fours with support on straight arms (Fig. 5).

 

Exhale – to bend the back, shoulder blades and lift up the head (Fig. 84, a), inhale to arch your back arch, head lowered down (Fig. 5, b).

This exercise is often called a “Cat back”.

Fig. 5

 

 

 

Exercise 6.

 

Starting position – standing, feet slightly wider than shoulders, back straight, arms down along the body (Fig. 6).

On the inhale to do the bending, my hands slide on the body after the body: lean right, right hand tends to get to a knee, the left one to the lower border of the ribs, and Vice versa. Case forward do not bend.

Exhale – return to its original position.

Repeat 3-4 times in both directions, then more.

Fig. 6

 

 

 

Exercise 7.

 

Repeat exercise 1 at a slower pace.

 

Early enough practice these exercises. In the future, you should add exercises to strengthen the muscle corset back.

 

 

 

Exercise 8.

 

Starting position – lying on his stomach, arms stretched forward (Fig. 7).

 

Breath – to have your hands behind your head and lift your upper body off the floor as possible. Exhale – return to its original position.

Repeat from 3-5 to 10-15 times or more.

Fig. 7

 

 

 

Exercise 9.

Starting position – lying on stomach, arms bent at the elbows and connected under the chin (Fig. 8).

Inhale – raise straight legs above the floor as possible. Exhale – return to its original position.

Repeat from 3-5 to 10-15 times or more.

Fig. 8

 

 

 

Exercise 10.

 

Starting position – lying on back (Fig. 9, a), inhale.

Exhale – to pull the knees up to your chest, clasp their hands and tilt the head forward (Fig. 9, b).

To stay in this position for 5 seconds, then return to starting position – breath. Repeat from 3-5 to 10-15 times or more.

 

Fig. 9

 

 

 

Exercise 11.

 

Starting position – lying on your back, inhale. To raise up the opportunity straight leg – exhale (Fig. 11).

Exercise strengthens the muscles that will later allow you to remove the load from the spine.

To repeat the individual number.

Fig. 10

To finish classes always need breathing exercises.

The complex is useful to include exercises for other parts of the spine. published econet.ru.

Valentin Grigoriev “Life without back pain. Treatment of scoliosis, osteoporosis, osteochondrosis, intervertebral hernia without surgery”

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P. S. And remember, just changing your mind – together we change the world! © econet

Elevated levels of uric acid in the blood: 5 reasons

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The excess uric acid in the blood means that the kidneys are not doing its excretion from the body. This is a dangerous condition for the body. What are its causes?

Elevated levels of uric acid in the blood is called hyperuremia. To bring it back to normal, you need to eat less food which contains a lot of purines. An excess of these substances accumulate in the joints, forming crystals (part of the purines excreted in the urine and pass through the intestine). Normal levels of uric acid in the blood is expressed such indicators: from 2.4 to 6.0 mg/DL in women and 3.4 to 7.0 mg/DL in men.

 

The high content of uric acid in the blood may increase the risk of developing gout and kidney failure. Therefore, it is important to keep these indicators within normal limits and reduce them if the rate is exceeded.

 

Causes of increased uric acid

 

The origin of one third of the uric acid contained in the body of a human associated with the consumption of foods and drinks rich in purines.

 

 

The other two thirds of this acid are produced in the body naturally. What are the reasons for the increase level of uric acid in the blood?

 

 

 

1 Improper diet

This is usually not the only reason, but excessive consumption of these rich in purine, products, as meat, fish, canned food, hamburgers, is an important factor in increasing the level of uric acid in the blood. It is also impossible to abuse the salt, it slows down the excretion of uric acid.

 
2 Refined sugar

 

Dangerous in this regard and the products in which a lot of sugar: candy, chocolate, sweet buns, cakes and pastries, sugary drinks, juices that are sold in stores.

 

Such products can increase the level of uric acid. It is better to avoid. Replace sweets you fruit and freshly squeezed juices.

 

3 alcohol

Alcoholic drinks cause metabolic disorders in the liver, which participates in the uric acid. As a result, it accumulates in the body and its content in the blood increases.

 

Alcohol also has a negative effect on the intestinal flora and inhibits the activity of beneficial bacteria in the gut.

 

4 Diuretics

 

These drugs increase the urine production. They take to lower high blood pressure. While kidneys excrete more fluid, but for this reason they can not cope with the withdrawal of necessary amount of uric acid.

 

5 overweight and obesity

Excess weight is one of the factors in the development of gout. In this disease uric acid crystals deposited in the joints.

 

Obesity, high blood pressure and diabetes contribute to the development of high uric acid in the body. The conclusion it from the body while slowing down.

 

How to lower uric acid level in blood with diet

 

If the level of uric acid increased slightly, it is easy to normalize with the help of certain changes in the diet. Foods high in fiber reduce the level of uric acid and contribute to its absorption in the intestine.

 

Foods that contain a lot of fiber:

  • Oats
  • Spinach
  • Broccoli

 

Foods high in antioxidants:

  • blueberries and cranberries,
  • tomatoes,
  • grapes
  • leaf beet.

 

Integral cereals. You want to include in your diet an integral cereals.

 

With regard to refined carbohydrates (white bread, buns and cakes, candy), then they should be avoided. They are practically no useful nutrients.

 

Try not to include in your diet:
 

  • TRANS fats
  • Sugar
  • Alcoholic beverages
  • Fats raise blood levels of triglycerides which are deposited on the walls of the arteries. This can lead to a heart attack.
  • Pastry and baking is also not recommended. They have a lot of saturated fat and sugar.
  • Alcohol slows down the output of uric acid from the body.
  • And you need to limit the consumption of meat, chicken and fish. Animal proteins provoke high levels of uric acid in the blood

 

Other tips

 

To prevent dehydration: you should drink more fluids, especially water. This helps to remove uric acid in the urine. It is recommended to drink two to three liters of water a day.

 

  • To avoid fluid retention, you need to restrict salt intake.
  • A significant place in the diet should take fruits and vegetables.
  • To limit the consumption of red meat and sausages.
  • To avoid eating alcoholic beverages.
  • Engage in regular physical exercise. It is good for the joints and throughout the body.
  • Try not to gain weight.
  • To ensure that the body receives enough amount of vitamin C (500 mg). It helps to reduce the level of uric acid.
  • To drink the infusion of tea plants such as horsetail and nettles. They help to reduce elevated levels of uric acid and are also good to the kidneys.
  • It is important to eat a balanced diet and regular exercise. It helps to maintain health and prevent many diseases.published econet.ru.

Soda baths to cleanse the blood and lymph and excrete all the excess

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On the beneficial effects of baking soda on the human body known to many. You can use it to make masks for the face and body to whiten the tooth enamel, to carry out cleaning procedures, and even to lose weight. Yes, proper application of baking soda can remove toxins from the body, purify blood and lymph. To do this, you should regularly take soda bath.

With this simple and affordable beauty treatments, You can improve the condition of his body, accordingly, will rise Your mood and fighting spirit. However, during soda baths should be cautious. Why? Read on.

• The impact of soda baths on the human body

• Method and procedure of admission of soda baths

• Soda bath: fight cellulite

• Contraindications: the who procedure can hurt

• Soda bath: calming the nervous system

The impact of soda baths on the human body

 

Soda baths arealso known as alkaline, are popular for a very long time. Their healing properties are based on the phenomenon of osmosis. Due to this, baths cause an increased interest among women who want to lose weight.

 

After bathing, You will immediately see the result – the skin becomes smooth and silky. Soda promotes active removal of toxins and wastes from the body. In this respect, it will be interesting for men because it allows you to quickly remove the symptoms of alcohol intoxication.

Soda baths help to improve the condition of the epidermis. After the procedure the rashes disappear, itching and redness. For owners of oily problem skin – it’s the perfect recipe on the road to healthy, clear skin.

It should be remembered that soda shows its properties more actively with the increase in water temperature, but this does not mean that you need to take risks and sit in a hot tub, because everything needs moderation, and this case is no exception.

Method and procedure of admission of soda baths

 

To get the maximum effect from the procedure is to adhere to certain proportions:

• 200 liters of water You need to take about a half a box of product (approximately 200 g);

• pre-mix soda with hot water in a vessel (jar, bowl) until its complete dissolution;

• then poured into a water-filled bathroom.

 

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The water temperature should not exceed 38-39оС. Receiving a soda bath on average should take 20-30 minutes.
After the end of the session it is impossible sharply to take a vertical position. Gradually climb, rinse in the shower without detergent, gently Pat skin with a towel.

 

On a day when You plan to take soda bath, it is better to allocate the required time is free time, because after its completion, you need to lie down and recuperate.

To see full results, is to perform 10 procedures with an interval of one to two days. If necessary, after 2 weeks you can repeat the course soda baths.

Soda bath: fight cellulite

 

The fair sex, leading an active struggle with “orange peel” heard about the healing properties of soda baths.

To obtain good results, in addition to soda in the bath is to add essential oils of citrus (orange or lemon). You can also add sea salt, which is sold in pharmacies.

Due to these active components accelerates metabolism, improves blood circulation, the skin is saturated with oxygen.

After completion of the procedure with light massage movements is applied to problem areas cellulite remedy that will help to fix the result.

Contraindications: the who procedure can hurt

 

Who should not use soda baths? This procedure is strictly forbidden for people suffering from varicose veins, diabetes, hypertension, gynaecological and oncological diseases and other ailments.

It is unacceptable to take baths with baking soda, if the surface of the skin has abrasions, sores or cuts.

If you feel that You have a cold, or it is the period of the epidemic, it is recommended to postpone the adoption of soda baths.

This is due to the fact that during the procedure, the body is actively involved in the work, all the effort spent on the process of purification.

A sick body is not able to cope with excessive physical exertion, so state sick person from staying in hot water, can only get worse.

Soda bath: calming the nervous system

In a period of intense exertion, in order not to lose your temper, feel relaxed and confident, suggest You to run the course soda baths.

They will help to relieve tension and get rid of bothersome thoughts, relax and fill with strength.

 

To enhance the beneficial effect of the soda bath on the body, you should use essential oils. The enchanting aromas of lavender, myrrh, sage will make You rethink your habits is to make bathing a regular procedure.

 

If You on the contrary, I want to cheer up – in the bathroom, add a few drops of essential oil of bergamot or orange.

Many sources point to one interesting fact – soda baths give much more benefit when their performance commit a series of physical exercises or simply take a stroll in the fresh air.

 

If You have no desire or ability “to act”, you can just accelerate blood circulation with a warm shower. For this You should particular emphasis be given to problem areas.

 

If You have the opportunity, it is better to hold water procedures with soda at the end of the day. After taking a soda bath , You will sleep sound and healthy sleep.

Purify the blood and lymph and to get rid of extra pounds, improve skin condition will help the course soda baths. All of the above, it follows that the procedure brings not only stunning health benefits, but also will help You to relax and rejuvenate.

 

Soda baths are safe only in their proper conduct. Don’t overuse this powerful tool for health. Remember that the beauty demands victims, but excess is harmful in everything, including in matters relating to appearance.

Start your path to recovery with soda baths, because this method does not require special physical and financial costs, but it will surprise you with its results. estet-portal.com

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P. S. And remember, just changing your mind – together we change the world! © econet

Recipes of healthy snacks for weight loss

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Recipes of healthy snacks for weight loss
The contents

  • Rules of diet recipes
  • Simple recipes with Greek yogurt
  • Nuts for weight loss
  • Eggs — simple and satisfying recipes
  • Diet: delicious recipes with cottage cheese
  • Cheese and fruit — a combination of gourmet
  • Peanut butter is a useful high-calorie “bomb”

Everyone wants to stay fit and help in easy and healthy recipes for weight loss. The food is the main culprit for weight gain and to maintain the harmony at the same time. It all depends on the nutritional quality of the selected ingredients and the skill to combine them. Correctly compiled the recipes allow you to control your weight with pleasure, because it is difficult to eat tasteless food constantly. We present to your attention the top of delicious recipes and combinations of products for daily and holiday menus losing weight.

Rules of diet recipes

Dishes prepared according to the rules, allow to saturate the body with energy without overloading his system. Thoroughly revised recipes in which food is prepared, arriving on the daily table, will not be afraid for the slender waist.

Easy and healthy snack should be prepared with nutritious and easily digestible foods. The variety of flavors a useful and low-fat food will help to meet the necessary calories without difficulty. Because of the paucity of the diet is the most common cause of disruption, jamming, and, consequently, the extinction of faith in their own strength.

For a healthy for weight loss meals it is important to use only gentle methods of food processing. Welcome delicious recipes that use braising, boiling, steaming and in the oven without any additional fat. Prohibited frying, deep-fried, smoked.

As a component of meat is best to choose a young, lean types. Perfect veal, chicken, Turkey and rabbit.

Unacceptable exception to the menu of fish. “Marine” recipes will help to saturate the body beneficial unsaturated fatty acids, improves the course of metabolic processes in the body.

Do not give up of favorite recipes of sandwiches. Bread of flour is enough to replace to a more healthy counterpart (made with flour or unleavened bread with bran), and filling — not less calories (sausage substitute roasted meat, fat varieties of cheese low fat, fresh leafy vegetables). In the first half of the day in a small amount of this treat will not harm the process of weight loss.

Favorite, delicious recipes for sweets will also have to adjust. Ideally, of course, replace them with fresh fruits and berries. However, once a week you can afford a real dessert. As “tea enjoyment” suitable slice of dark chocolate, some marmalade, marshmallows, jam or marshmallow.

Do not forget about the compatibility of products. Protein foods best consumed in combination with vegetables and fruits included in meals as a standalone snack.

When choosing ready-made dairy products in a supermarket, it is important to explore the contents of the label. The more natural the composition, less ingredients and expiry date listed on the package, the more the product is suitable for a healthy diet.

Simple recipes with Greek yogurt

Greek yogurt is a healthy snack, especially convenient for self-snacking on the go. Well, it’s included in simple recipes useful for weight loss food. It can be used as a dressing for vegetable and fruit salads combined with chopped herbs and garlic to flavor the useful sandwiches. The main rule is to include yogurt, as well as all other products in the tally of daily calories.

Nuts for weight loss

Nuts — representatives of the genuine high-calorie food. Despite the significant energy value, they are still nutritious. Nuts help to provide the body polyunsaturated fatty acids and protein. Enough to have a handful of that treats, at the right time to eat, adding to the body’s vital force and not to allow hunger to roam to the full. Because long breaks between meals give a reason to eat too much in the process the main meal. You can also add them in simple recipes muesli, fruit salads and cheese mixes homemade. Crispy note very few people indifferent.

Eggs — simple and satisfying recipes

Hard-boiled eggs make a great snack on the go. This product is suitable for a menu of healthy, nutritious and low-calorie dishes. You can add as boiled — to simple recipes of salads, sandwiches, as an ingredient for toppings; and cheese — as a liaison casseroles, cakes, or low calorie trubnykh pancakes.

Diet: delicious recipes with cottage cheese

The cheese itself is a quick and easy snack that does not require time-consuming to prepare. It is worth adding a few other healthy foods as your tastes change, playing with new colors. For lovers of sweet cheese you can put a little honey in your favorite fruits, nuts, berries or dried fruit. If you mix it with finely chopped greens and garlic and a spoon of natural yoghurt — ready savory appetizer that can become a worthy representative of both everyday and festive table.

Cheese and fruit — a combination of gourmet

Holiday — time culinary experiments. On the eve of the occasion, many go in pursuit of delicious recipes to surprise your loved ones with new flavor combinations. Cheese and fruit is one of win-win arrangements. A “tandem”, in everyday life will help to stay true to the diet, and the holidays will be the brightest in the table diet menu. A small block of cheese and 50 g of grapes — great healthy snack in the morning.

Peanut butter is a useful high-calorie “bomb”

Peanut — walnut, extremely rich in protein necessary for the proper functioning of all systems and organs. Peanut butter — very useful, but high-calorie product. Its self-consumption is unlikely to lead to desired weight loss, but useful mix will help to combine the pleasant with the useful. The norm in the day — 1 tbsp of paste to use that better in the first half of the day. In order to be satisfied, the pasta is better to use as a spread on a healthy sandwich. Also before you send in your mouth, you can dip into it pieces of fresh fruit or vegetables. This can be a great method to use is hated by many celery or avocado.

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A proper diet menu for a week

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A proper diet menu for a week

Rules menu

Proper nutrition is a balanced diet, when the diet contains all the necessary for the life of the elements. Healthy food is healthy, but it can still be tasty. Given the catastrophic lack of time, need to make a menu once a week on all days except one, that is for 6 days (one day remains free). This is convenient since you don’t need to “wrestle” over the issue of what to cook today. It is convenient that looking at the products, you can calculate the part of the family budget that is economically advantageous. Looking at the recipe dishes, you can display the value of products and their beneficial or negative impact on the body.

In the preparation of dishes, it is necessary to consider the occupation of each family member. If the family has children, the selection of dishes need to rely on the rules of baby food. With the active way of life, the main emphasis is on sports nutrition. Mainly it will contain the proteins contained in meat and fish products. At intelligent employment, emphasis on carbohydrates. It’s vegetables and fruits. Proper nutrition is refusing from fried and fatty foods in favor of boiled, steamed and baked method of heat treating.

Menu for the week

The basis of preparation of the last meal is dinner, because at this time the whole family gathers around one table at a time. Ideally, the sample menu looks like the following:

  • Two days for recipes where the main ingredient of meat products.
  • One day to fish.
  • Two days for chicken dishes.
  • One day vegetable and another day for dairy foods.

If you wish to use, you can modify the distribution of days in favour of fish and vegetable dishes. This is done by reducing the amount of meat and chicken days.

Why the need for a “free” one day? People cannot anticipate every situation, because there are days when a hike is planned for family guests or restaurant. Not excluded cases when there is not enough time to prepare even the most common dishes, because from the refrigerator and swept out everything that there is.

Advance preparation menu allows you to exclude from food products, canned foods or fast foods. After each meal, you should leave room for dessert. In the middle of the week when everyone at work and no time for homemade cakes, the primacy remains with the fruit. For example, the eaten Apple half an hour before bedtime, cleanses the stomach. This is especially true to those people who have problem with bad breath in the morning. In the case of children, they the Apple cleans the teeth while before bed mandatory they need to be clean too.

Detox liver with mushrooms New Chapter Liver Force

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Friends, a discount of 27% on MUSHROOMS talk about cool Supplement that was saving himself for the fall. This is the coolest complex detox liver New Chapter. It is short, only 19 PCs in stock!


At New Chapter, ideal Vitamins for pregnant women, but also at altitude. They combine several powerful extracts working in the same direction. In the complex “detox liver” mushrooms is an organic, 100% grown in the USA.

Complex New Chapter is far from simple.

In the composition of the patented technology and the full life cycle of fungi Whole Life. This formula provides the body with the protection of whole mushrooms combining mycelium, fruiting bodies & extracellular compounds. This is not other brands.

In addition, the complex New Chapter:

  • contains organic mushrooms, 100% grown in USA
  • guaranteed ingredients mushrooms (DNA)
  • gluten free, vegan
  • contains organic Reishi mushrooms
  • contains Coriolus versicolor, for detoxification and liver health

Detox of the liver and unique mushroom Trameta


In addition included five types of organic mushrooms: trameta, Cordyceps, Reishi, shiitake, Poria.

Studies have shown that Reishi mushroom strengthens the immune system and promotes healthy aging. Cordyceps are incredibly boosts physical energy. But there are amazing mushroom Trameta Colorful, in common Polypore or Turkey Tail. What does he do?

Trameta grows on logs and branches of trees, Recalling distinctly fan-shaped, multicolored tail of the Turkey. In China thousands of years tramuto brewed as a medicinal tea. Asian herbalists call a mushroom a symbol of health, longevity and infinity. Is it a coincidence? Not at all!

Today, there are many studies confirming that trameta protects the body from different diseases. Like other mushrooms, trameta contains a unique “mushroom polysaccharides”, they prevent excessive cell growth (cancer) and strengthen the immune system.

But Tremity has its own unique properties! A study in 2011 (1) showed that the mushroom contains a unique protein TVC, which stimulates the immune system and modulate its response. It’s great for training our immune system, which may cause damage to itself, as is the case with autoimmune diseases (e.g. rheumatoid arthritis).

Overview 2012 (2) Trameta Colored was included in the list of other medicinal mushrooms, rich in antioxidants. Antioxidant slow down the processes of cellular oxidation, reduce chronic inflammation in the body and the risk of cardiovascular disease. Slow the aging process.

And that’s not all! According to a recent study (3), Trameta heals the intestines and digestive system, in addition to everything else. The fungus works as a prebiotic, giving “food” for the beneficial bacteria, reduces inflammation in the digestive tract and restores a healthy microbiota.

And enhances detox of the liver.

This is an amazing discovery! Trameta helps the body with detoxification! A study from 2010 (4) showed that Trameta kills tumor cells that penetrate into the liver, thus increasing your possibilities of liver detoxification.

Another study showed that the antioxidants of a mushroom so powerful that protect the liver from harmful effects of radiation after cancer treatment. And we already know that reinforcing antioxidant defenses of the body, we help the liver to cope with the daily toxins and cleanse itself.

This is such an amazing Trameta fungus or Polypore Mixed. In the complex, he “strengthened” by other types of fungi, including Cordyceps and Reishi.

Dosage: 2 capsules daily, during meals.

The duration of the course of the mushrooms at least 2 months, ideally to conduct seasonal course in the fall.

Where to buy: Power Liver New Chapter Lifeshield Liver Force

Also read about medicinal mushrooms Reishi and my guide through adaptogens, among which are the mushrooms.

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Use code IFO971 in each order, you can enter it manually in the design. So you support my blog and helpful reviews! All 5% discount on your order!

Links to research:

  • Feng Li, HuaAn Wen. Purification and characterization of a novel immunomodulatory protein from the medicinal mushroom Trametes versicolor
  • https://www.sciencedirect.com/science/article/pii/S0889157512000245
  • Kumar Pallav, Scot E Dowd. Effects of polysaccharopeptide from Trametes Versicolor and amoxicillin on the gut microbiome of healthy volunteers. A randomized clinical trial.
  • http://www.dl.begellhouse.com/journals/708ae68d64b17c52,2da9c44d295f30f8,7f28c3fe35084a57.html
  • https://www.sciencedirect.com/science/article/pii/S0944711311001875
  • Exercise for stretching the side muscles of the neck

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    From time to time it is important to give the muscle to feel its length. And when that happens, in the neck and shoulders there is a wonderful sense of expansion, and the head, as if he finds his true place at the top of the spine, and the arms are given greater freedom of movement.

     

    The sternocleidomastoid muscle is a large muscle, which is usually easy to find. When you turn your head to the left, you can feel the thick bulge that starts from the sternum and continues to the mastoid process. Is the sternocleidomastoid muscle (Sternomastoid). Muscle that pushes the head forward, when we do aggressive face.

     

    Exercise for the sternocleidomastoid muscle

     

    At the same time this muscle allows you to rotate and tilt the head to the side. It originates from two attachment points: one on the clavicle and one on the sternum. Two “heads” of muscles together and ends at the mastoid process of the temporal bone.

     

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    And so from time to time, it is important to give the muscle to feel its length. And when that happens, in the neck and shoulders there is a wonderful sense of expansion, and the head, as if he finds his true place at the top of the spine, and the arms are given greater freedom of movement.

     

     

    The elongation of the sternocleidomastoid muscle

     

    During exercise, the lengthening of the sternocleidomastoid muscle cervical spine is upright and not bent.

    First, tilt your head slightly forward, keep chin close to your chest. This movement should occur only at the base of the skull.

    Then tilt your head slightly to the left, so that the cervical spine could be felt bending. From this position, turn your head to the right and then look in the direction from which you just moved the head.

    This is a complex movement. Do it carefully, slowly. Breathe freely and easily.

    Feel the stretch the right sternocleidomastoid muscle as soft wool.

     

     

    A mistake often made in this exercise is that while turning the head loses its original inclined position.

    It is important to keep the mind during the entire exercise was tilted slightly forward at the base of the skull and the Atlas.

    Now repeat the sequence on the other side: tilt your head forward so that the jaw close to the chest. This movement should come from the base of the skull and the Atlas.

    Then bend your head slightly to the right, to the cervical spine was formed bend. From this position turn your head left and then look in the direction from which you just moved the head.

    Breathe easy. Try to feel how stretched the left sternocleidomastoid muscle.published econet.ru.

    ©Eric Franklin

    Translation Of Laine Butter

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    P. S. And remember, just changing your mind – together we change the world! © econet

    Washing, cleaning and health: 61 ways to apply lemon in the house

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    Lemons work wonders in deodorizing, cleaning and Laundry. How to use lemon in cooking, in skin care, first aid, etc.

     

    Lemons are cultivated from the XVI century, after Christopher Columbus brought them to the New world. Due to the high content of vitamin C, they (along with lime) were highly valued as protectors against the development of scurvy. Vitamin C itself is a valid reason to hold a constant stock of lemons on hand, but these bright citrus fruits also contain antioxidants known as flavonoids that can help fight heart disease, cancer and inflammation.

     

    How to use lemon rind and juice

     

    Lemons just to include in your diet; they can be added to vegetable juices, used in salad dressings or lemon water and sprinkle them vegetables. In addition, you will be amazed at how much they have applications outside the kitchen.

     

    In cases of domestic lemons can be real superstars of cleaning, skin care and more. We have collected more than five dozen ways to use lemons for all of them you can view below.

     

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    Deodorizing

     

    Garbage — freeze lemon slices and vinegar in molds for ice. Place several frozen cubes in the trash, to clean and freshen it.

     

    Refrigerator — soak a sponge with lemon juice and leave it in the fridge for a few hours; this works better than baking soda for removing odors.

     

    Air freshener for the room — boil a pot of water and add the lemon rind, cloves and cinnamon sticks.

     

    Humidifier — add lemon juice to the water in the humidifier, and then turn it on to deodorize.

     

    Breath — Drink lemon water, it helps to freshen breath (after that rinse your mouth with plain water because lemon juice can destroy your teeth).

     

    Trash cans — a Few lemon skins, attached to debris will help get rid of the smell.

     

    Fireplace — dried citrus peel can be used as kindling in your fireplace, adding a wonderful flavor. Just let it dry for several days before use.

     

    Hands — Add some lemon juice when washing hands with soap and water to remove bad output odors such as garlic.

     

    Litter tray — Place the lemon slices in a bowl next to the tray to freshen the air.

     

     

    Cleansing

     

    Furniture Polish — Mix lemon oil, lemon juice and olive or jojoba oil to make a homemade polishing. RUB it with a cloth.

     

    Microwave — although I don’t recommend cooking in a microwave oven, I understand that many use it. If you stained the walls of the furnace food, put it in a bowl of water, lemon juice and lemon wedges for three minutes. All at once it comes off.

     

    Window — lemon juice removes grease and dirt from glass and Windows. Try to combine it with corn starch, vinegar, and water to prepare a phenomenal cleaner Windows.

     

    Stains from hard water — wipe lemon pieces taps and shower. It will remove stains of hard water and leaves the furniture shiny.

     

    Cutting boards — Sprinkle coarse salt on a cutting Board, then RUB it with lemon slice to freshen up and remove fat. This trick also works with wooden salad bowls and rolling pins.

     

    Coffee maker — Run the cycle with clean water, then add the mixture of lemon juice and water in the tank. Leave it there for a while, and then run another cycle. Repeat this process, then run a cycle of plain water (you can wash the pot and filter to remove the taste of lemon).

     

    Rust stains on marble — Sprinkle baking soda on the stain, then add lemon juice. Scrub and repeat if necessary, then wipe everything with a damp cloth.

     

    Polishing brass and copper — mix lemon juice and vinegar (in equal parts), then apply a paper towel on brass or copper. Polish with a soft cloth to dry. Lemon juice can also be combined with baking soda to make a paste that will remove the tarnish.

     

    Polishing silver Cutlery — mix one tablespoon of lemon juice, 1.5 cups of water and half a pack of milk powder. Soak the silver in the mixture overnight, then rinse and dry. In a pinch you can apply lemon juice on the tarnished silver and Polish it with a clean cloth.

     

    The improvement of means for washing utensils — teaspoon of lemon juice added to the dishwashing detergent helps to break down fat and increases its efficiency.

     

    Plastic containers — I recommend glass containers for food storage, but if you have plastic, and stains from food, wipe them with lemon juice and let them dry in the sun.

     

    Toilet — add half a Cup of lemon juice in the toilet and then leave it for some time before cleaning, it will help to remove stains.

     

    Drain — to unclog a drain, pour a pot of boiling water into the drain, then half a box of baking soda and 8-12 oz of lemon juice. Lemon juice and baking soda will react, creating a foam. Pour another pot of boiling water to break through the clog.

     

    Shower doors — dip half slices of lemon in baking soda, then wipe her glass to remove water spots. Rinse and towel dry.

     

    Universal cleaner — Mix water, baking soda, vinegar, lemon and lemon essential oil and get a wonderful cleaning tool for the kitchen or bathroom.

     

    Grater for cheese — RUB half a lemon on a grater to remove the fat without damaging the sponge.

     

    Hardwood floors — Mix lemon and vinegar, to prepare struggling with old mud non-toxic remedy for washing floors.

     

     

    Laundry

     

    Gentle bleach — add lemon juice in hot water and saturate it in white linens, then wash as usual. You can also add half a Cup of lemon juice in the wash instead of bleach.

     

    Stain treatment — Pour the lemon juice on the stains and then sprinkle salt. Scrub the contaminated area and rinse. This is good for stains in the armpits. Dry in the sun if possible for an even stronger stain.

     

    Mold stains — apply a paste of lemon juice and salt on the stain, then let dry in the sun. Repeat as necessary.

     

    Grease spots — Mix lemon juice with vinegar and apply to the stain. Let soak and then rinse.

     

    Whitening tennis shoes — spray lemon juice on white sneakers, then dry them in the sun to whiten and freshen.

     

     

    Cooking

    Prevent darkening of fruits and vegetables — Soak the apples, cauliflower, bananas, pears, potatoes and avocados in the bowl of cold lemon water to prevent darkening.

     

    Relive withered salad — add the juice of half a lemon in a bowl of cold water, then soak the withered leaves of lettuce. Refrigerate for one hour, then dry crunchy leaves already.

     

    Rice crumbs — To make the rice not sticking together, add a teaspoon of lemon juice in the water, while he prepares. Just stir it with a fork after that.

     

    Ice cubes — put the lemon slices in ice cube trays to add a little flavor to your drinks.

     

    Marinade — mix the lemon juice with your favorite oil and herbs to marinate the meat. The acidic lemon juice helps soften the meat to flavor the marinade could soak.

     

    Replace the buttermilk — Add two tablespoons of lemon juice to a Cup of milk and leave for 15 minutes to make a buttermilk substitute.

     

    Substitute sour cream To replace the sour cream add the lemon juice into the whipped cream and leave the mixture for 30 minutes.

     

     

    Beauty

     

    The of peroxide — Mix lemon juice with almond or coconut oil, then apply it on your hair before you go in the sun. Lemon lightens your hair, and the oil will not allow it to dry.

     

    Age spots and freckles — Apply lemon juice with a cotton swab to clean the spots and freckles.

     

    Brightening moisturizing cream — Few drops of lemon juice mixed with coconut oil and applied as a cream, will help moisturize and lighten the skin.

     

    Whitening of nails — Soak nails in a mixture of lemon juice and olive oil . While lemon juice brightens your nails, olive oil will help strengthen them.

     

    Dandruff — massage two tablespoons of lemon juice into the scalp, then rinse with lemon water. Repeat as needed until no dandruff.

     

    Acne — Naturally astringent lemon juice can help fight acne by applying it on the face twice a day. Leave it for 10 minutes each time, then rinse with cold water.

     

    Exfoliating scrub — mix lemon juice, sugar, olive oil and honey makes a hearty scrub for face and body.

     

     

    Health

    Lemon water provides you With vitamin C and potassium, improving digestion and strengthening immune system health.

     

    Sore throat — the Lemon is both anti-inflammatory and antibacterial agent. Rinsing with lemon water can soothe a sore throat, while its consumption provides your immune system with vitamin C.

     

    Peptic ulcer disease — Lemon juice has antifungal and antibacterial properties, so rinsing with a Cup of hot lemon water can speed up healing of ulcers.

     

    Skin rash — Soak a cotton swab in lemon juice and apply it on the rash, for example, from poison ivy to relieve unpleasant symptoms.

     

    Insect bites — lemon juice can reduce the swelling and itching from insect bites.

     

    Cough — Drink hot lemon water with honey to reduce the formation of mucus and relieve cough.

     

    Warts — anoint the warts with lemon juice, it will help to destroy them and speed up recovery.

     

     

    Different

    Polishing leather shoes — Combine one part lemon juice with two parts olive oil, then apply to leather shoes. Leave on for 10-15 minutes, then buff with a cloth.

     

    Invisible ink — dip a cotton swab in lemon juice and write your message on white paper. After it dries, hold it up to a lamp or light to see the hidden message.

     

    Disinfectant for jewelry — Add one tablespoon of lemon juice in 1.5 cups of water. Use a solution to disinfect the earrings and other jewelry, but do not use it on pearls or gold.

     

    Repellent for insects Wash the floors with lemon juice and water, it will repel roaches and fleas. Spray concentrated lemon juice on the areas through which the ants enter the house. You can also put lemon peel at the entrance to ward off insects.

     

    Spots on the fur of your pet To remove the pink or red spots around the eyes or mouth of your pet, apply a paste of baking soda and lemon juice and RUB into the fur. Leave for 10 minutes, then rinse. Be careful that the mixture does not fall into the eyes.

     

    Stains from berries on hand — RUB a paste of corn flour and lemon juice in hand, leave briefly, then rinse, to remove stains from the berries.

     

    Destroy weeds — Spray weeds with lemon juice, this non-toxic method of eradicating them.

     

    Repellent for dogs and cats — if you want to scare the neighborhood dogs and cats from your yard, sprinkle the perimeter of the coffee grounds and lemon peel. Most animals do not like the smell and will go elsewhere.

     

    Hardened brushes — Boil the lemon juice with a drop of water, then put the hardened brush. Let them stand for 15 minutes, then rinse with soap and water. After they dry, the bristles will become soft again.published econet.ru.

    © Joseph Mercola

    Ask a question on the topic of the article here

    P. S. And remember, just changing your mind – together we change the world! © econet

    Easiest way to understand your body’s language. 5 steps to health

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    Someone sees the body as a source of pride or a way to achieve goals. Someone was not paying attention to her physical condition. Someone abuses it, or even hated. And some see their body as a friend and adviser.

    Look at yourself in the mirror: “At the waist, has extra inches. Buttocks is not enough elasticity. Well, at least the legs slender”. Someone sees the body as a source of pride or a way to achieve goals. Someone was not paying attention to her physical condition. Someone abuses it, or even hated. And some see their body as a friend and adviser. Five years ago, I knew nothing about psychosomatics. Understanding that the body tells me through pain, came unexpectedly.

     

    I took a personal growth training, and saw an advertisement for another course that was very interesting to me. Decided to go there. The evening started to hurt my ear. Three years before that I had an ear infection, and I already knew what it was. It was too late to go to the clinic, I had to wait until morning. The pain grew worse and worse.

     

    I am in a different room so as not to interfere with home. And begin to intuitively ask your ear, why it hurts. The answer came instantly. Ear to hear, to listen. What I don’t want or can’t listen? I have too much information in the first training, if he goes still for a second, then it will be too much. Better to go to another thread. Make a decision that they will refuse to participate in the course. Write to the organizer that I would pass the course after two months.

     

    After 30 minutes the pain goes away. Exactly. Then I realized that our body is wiser than we are. And began to explore this area.

     

    Steps how to understand my body

     

    1. Concentrate on the sensations. What aches and how. What prevents to do? That allows NOT to do?

    For example, sore neck, aches, stopping to turn his head from side to side, allows you to stay home and not go to the interview.

     

    2. Ask yourself, what does this pain. Here it is possible to think logically. Feet to go. In a figurative sense – where I’m going in life or where I go, though, and understand that I was there. Hands to do. What I’m doing wrong. What I don’t. Joints – flexibility. In what area or with whom I was not showing flexibility? Eyes to see, ears to hear.

     

    Subscribe to our account on INSTAGRAM!

     

    Neck, here, about flexibility, and pain with movement “No”. Pain gives you the opportunity to skip the interview. Maybe it has something to do? Perhaps the person avoids a situation where you have to say Yes. But he did not want to accept. Pain as a reason to abandon the position. You can resign without having to be sick. It is possible to find a compromise. You can look at this post at different angles.

    3. To observe yourself. If the conclusions are correct, then very soon will come relief.

    The body has no purpose to cause us suffering. His goal is to turn our attention to the problem.

     

    I had a case of migraine, when she gave me the opportunity a couple of days to lie down and do nothing. I asked myself the question: “what if this pain is now pass?”, and I had a panic attack that I would have to go and do things that at the time I did not want to do. And I said to myself: “I can afford to lie all day without feeling guilty, without feeling like I’m lazy, and without a migraine”. And I just relaxed. The migraine has gone within 15 minutes.

     

    4. If nothing happens, ask the body again.

     

    5. Be sure to thank your body for caring. He has no other opportunity to tell us something important, other than through the discomfort. It is when we feel uncomfortable, we stop and focus on myself.

     

    Detailed studies and recommendations can be found in the books of Liz Burbo, or Louise hay.

     

    The better we understand yourself, your desires, your goals, the more we are in harmony with yourself and the world, the less reason the body to make us uncomfortable.

     

    Most importantly learn to listen to it yourself. To pay attention followed by a discomfort in a particular part of the body. After which getting better. I do not call to abandon medicine and traditional treatment. I urge to be more attentive to your body. It’s our best friend who is coming to this land with us, and remains with us till our last breath.

    Irina Boyko, specially for econet.ru

    Illustration ©Giselle Vitali

    Ask a question on the topic of the article here

    P. S. And remember, just changing your mind – together we change the world! © econet

    Autumn Breakfast for weight loss

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    Autumn Breakfast for weight loss
    The contents

    • What breakfasts to choose for weight loss fall?
    • Use Breakfast proper nutrition
    • Recipes for Breakfast
      • Muffins
      • Hearty oatmeal
      • Egg roll
      • Sandwiches with shrimp
      • Salad
      • Hot cocoa with cinnamon
      • Berry-fruit tea
      • Ginger tea

    Autumn Breakfast should be hot, hearty and healthy. He must not only satisfy, but also to help strengthen the immune system, improve digestive processes. If you are in the process of losing weight, autumn Breakfast should be low-calorie.

    What breakfasts to choose for weight loss fall?

    In the summer Breakfast can be light (fruit smoothies, oatmeal on the water with an Apple or vegetable salad), the fall is the first meal should be dense.

    What should be autumn Breakfast? Hearty, with a variety of spices that warm and speed up the metabolism, hot. And the morning meal should be supplemented with a Cup of hot and healthy drink. This can be, cocoa tea with cinnamon and honey drink made from rose hips, ginger tea, you can drink a Cup of coffee.

    Weight loss is only possible with the use of low-fat dishes, as it means that you can choose the recipes should be low-calorie. That is, it is necessary to prepare without frying, do not add butter, heavy cream, or sour cream.

    In the fall it will be useful to eat a bowl of cereal (e.g., rice with milk or rice with steamed carrots, or oatmeal with pumpkin seeds and pear). Hearty and healthy dish prepared from eggs. For example, an omelet with vegetables or egg roll with cheese and herbs.

    Hot sandwiches — another great option for an autumn Breakfast. Cook them in the microwave, the oven or multicare. Bread need to choose whole wheat and stuff ready lean meats, cheese, vegetables, seafood. For example, a great sandwich get two slices of whole wheat bread, tomato and two slices of cheese.

    Very hearty and healthy Breakfast will get if you cook a delicious vegetable muffins. For their preparation you can choose any vegetables: zucchini, pumpkin, tomatoes, sweet pepper, different types of cabbage. But for the test you should choose low-fat yogurt, milk or yogurt. In addition, it is important to use low sugar and salt and vegetable oil or butter. The flour should choose whole wheat, rye, oats.

    But for Breakfast only fruits, cold yogurt, cereal with cold milk is not necessary. These dishes fall will slow down the digestive process, and then be cold. But autumn Breakfast should always be warm. In addition, the weight loss will slow down, if in the cold season to settle for fruits and vegetables.

    Use Breakfast proper nutrition

    Breakfast is important any time of year. Because it helps to boost your energy to get rid of feelings of hunger, saturate the body with vitamins and minerals to run metabolic processes. So one of the nuances of proper nutrition is a mandatory morning meal. But we must remember that in different time of year Breakfast will be different.

    So, in the summer and spring should eat more greens, vegetables, berries, fruit. You can have Breakfast light salads or smoothies, you can choose a cold Breakfast. But in winter and autumn breakfasts should be hearty, dense and hot. The Breakfast drink can also be different. In warm weather, you can choose a cool cocktail or a smoothie, juice or iced tea, and the autumn or winter drink must be hot or warm.

    A proper diet always involves eating healthy Breakfast. Especially if you want to lose a few pounds. The fact that Breakfast helps speed up metabolism. So, if tight is in the morning, food during the day will be processed faster. In addition, weight loss will go faster due to the fact that to eat a variety of delicious, but unhealthy products will not want.

    Of course, autumn should give preference to lean meat, cheese, cottage cheese, eggs, cereals. But do not forget about vegetables, fruits and autumn berries. You can add them to cereal, cottage cheese, sandwiches. Berries are great for fruit compote and tea.

    Recipes for Breakfast

    What recipes should I choose for Breakfast when losing weight? Hearty but not too oily and sweet. Here are some recipes.

    Muffins

    Mix the egg with 190 ml of milk, add 30 g of melted butter, 170 g flour, 1.5 teaspoons of baking powder. Chop two tomatoes, four sprigs of Basil 250 g of mozzarella, salt. Add the mixture to the batter, mix everything, put into molds. Bake for twenty minutes.

    Hearty oatmeal

    Cook on milk porridge. Add sweet sliced pear. Cook for another couple of minutes. Sprinkle oatmeal with cinnamon and nuts.

    Egg roll

    Beat two eggs, add five tablespoons of milk, salt and a little flour. Pour the batter into the pan to bake the pancake. Grind tomato, sweet pepper, a small onion and any herbs. Vegetables to put out, then put the egg on the pancake and wrap in a roll. Browned it in the oven for five minutes.

    Sandwiches with shrimp

    Cut into triangles toast. Boil a few shrimp. On each toast to put a ring of canned pineapple, then 2-3 shrimp, close the toast. Browned in the oven or microwave.

    Salad

    Boil 80 grams of quinoa. Dice two of the peach, chop a few walnuts, chop up a few sprigs of mint and cilantro. All mix, season with lemon juice and vegetable oil. This salad is very hearty, so perfect for Breakfast.

    Do not forget about the drinks. There are plenty of recipes that are perfectly warm in cold day and pomogaut strengthen the immune system.

    Hot cocoa with cinnamon

    Two tablespoons of cocoa, the same amount of sugar, vanilla and half a liter of milk to mix. Add a cinnamon stick. Bring to boil, remove the cinnamon stick and cook for another two minutes.

    Berry-fruit tea

    A teaspoon of sea buckthorn, clove Bud, a few cranberries, a few slices of Apple and a sprig of mint to brew half a liter of boiling water. Leave for half an hour. Tea strain and you can drink.

    Ginger tea

    A piece of ginger root and an Apple slice, add three mint leaves and five berries mashed raspberries. Pour two cups of boiling water. Infuse for twenty minutes, add lemon juice and honey.

    Proper nutrition involves eating healthy and tasty dishes. Therefore, recipes have to choose just delicious. But it is not necessary to forget about the process of losing weight.

    Uses photographs Shutterstock

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