This holiday is celebrated on the first Monday in October in Canada, and the fourth Thursday in November for the United States.

Today, Thanksgiving is commercialized, expanded, and very popular. A whole tradition has developed around Thanksgiving dinner, for which turkey must be served. Some of the other traditions are definitely Macy’s Thanksgiving Day Parade, breaking the Wishbone for good luck, sharing what you are most thankful for, watching an American football game … The tradition is really huge, and somehow the favorite is definitely Thanksgiving dinner.

Thanksgiving dinner includes several courses, it is actually a feast where you can find side dishes, turkey meat, sauces, desserts, stews … On this day, most American and Canadian families have their hands full of work.

What to do for a healthy Thanksgiving dinner?

What is quite traditional and most popular is roast turkey, turkey filling, cranberry sauce, and pumpkin pie.

We will do all this now, but in a healthy way, without using a lot of fat and unnecessary calories. In addition, the whole dinner will be completely safe for people with celiac disease or for those who do not eat gluten for other reasons.

Healthy Roast Turkey

To prepare this main part of Thanksgiving dinner you will set aside about 30 minutes of your preparation time, but the total preparation + baking will take about 3 and a half hours.

You will need:

• 1 12 pound turkey
• ¼ cup herbs
• 20 whole sprigs (thyme, rosemary, sage, oregano)
• 2 tbsp canola oil
• 1 tsp salt
• 1 tsp pepper
• 1 onion, 1 apple, 1 orange (cut into 2-inch pieces)

1. You will first remove the turkey entrails and turkey neck. Save this for later sauce preparation. Transfer the turkey to a wider baking dish and dry it with paper towels. In a small bowl sideways, mix the herbs, oil, salt, and pepper. Spread this mixture over the surface of the whole turkey. Put aromatic ingredients (onion, apple, orange) and 10 sprigs of herbs in the turkey cavity. Push the turkey wings under the turkey. Tie the turkey legs with a rope. Add three cups of water to the baking dish and the rest of the spice sprigs.
2. Bake the turkey in the oven preheated to 475 F for about 45 minutes. Remove the turkey from the oven. Cover turkey breast with a double layer of foil, and let the foil be exactly the size of the turkey’s breast. Return to the oven.
3. Now that your turkey is back in the oven, reduce the oven temperature to 350 F and bake until the thermometer * records 165 F (this will take about 1 and 2/3 hours). If water is missing, pour more.
4. When the turkey is cooked, transfer it to a serving plate and cover it with new foil. Let the turkey rest for approx. 20 minutes and done.

* use a thermometer to check the temperature in the thickest part of the thigh without touching the bone.

Turkey filling

Everyone has their own way of preparing the filling for turkey, and this is one of the healthier variants.

You will need:

• 2 gluten-free baguettes or gluten-free bread of your choice
• 8 tbsp Ghee, plus extra tbsp for baking dish
• 1 large onion, diced
• 4 stalks celery, thinly sliced
• 2 cloves garlic, minced
• ½ parsley, chopped
• 1 tbsp fresh thyme leaves, minced
• 1 tbsp fresh rosemary, chopped
• 1 tsp Kosher salt
• 2 tsp pepper
• 4 low sodium vegetable (or chicken) broth
• 2 large eggs, beaten

1. Leave the bread outside the night before to dry. It would be best if you left the cubes, not the whole slices, to dry. If you haven’t had time to leave the bread outside overnight, we advise you to use the oven (about 20 minutes at 200 degrees).
2. Preheat the oven to 350 degrees and prepare a larger baking sheet. You will first melt the ghee in a pan. Then, add the onion and celery and cook until the vegetables are soft, about 10 minutes. Stir in the garlic, parsley, sage, thyme, rosemary, and cook until fragrant, about another minute longer. Season with salt and pepper.
3. Put the bread in the already prepared baking dish and put the mixture from the pan on the bread. Mix all ingredients. In a bowl next to it, mix the broth and beaten eggs and pour over the bread, and mix. Add more salt and pepper.
4. Before you start baking, keep in mind that it is better to use baking paper. Also, cover the stuffing with foil. Bake for about 45 minutes with foil, then remove the foil and bake for another 15 to 20 minutes.

Cranberry sauce

This is one of the more popular sauces ever! It will take you only a few minutes to prepare it, and it will add the finishing touch to your Thanksgiving dinner.

You will need:

• 12 ounces Cranberries – it is best to use fresh, but if you do not have the opportunity, you can also freeze. If you use frozen, you will need to cook a little longer for the sauce to thicken.
• ¼ cup Maple Syrup – this syrup is responsible for the “Healthy” version of this Thanksgiving dinner. Maple syrup has natural sugar in it and is a much healthier option than sugar.
• ½ cup fresh-squeezed Orange juice – the juice will give a very nice note to the syrup, it won’t be as sweet. You OJ can definitely throw it out, but then add a crumb of more syrup.
• 1 tsp Vanilla extract – will give on the depth of taste and goes perfectly with the rest of the ingredients

1. Put all these ingredients listed above in a medium-sized pot. Let your fire be a little bigger and let it all boil together. When the sauce has boiled, reduce the heat and cook gently for the next 6 to 8 minutes. Don’t forget to stir often so your sauce doesn’t burn. Cook until you get the desired density of the sauce.
2. Crush the remaining cranberries with a fork or potato masher. Cool completely before serving, and if you have any leftovers, you can store this sauce in the refrigerator for up to 1 week.

Pumpkin pie

Aaaand … * drum rolls * PUMPKIN PIE! The absolute star of the evening is a Pumpkin pie. This pie is a favorite dessert of every Thanksgiving dinner! Either it is carried as a gift to the host, or it is already waiting on the table.

This pumpkin pie is healthy because it has a lot less sugar, consists of 6 ingredients, and does not contain dairy.

Without much lengthening, let’s get going.

You will need:

• 1 9-inch Gluten-free Pie crust
• 15 oz pumpkin puree
• 1 ¼ Almond milk (or any other)
• ¾ cup Maple syrup
• 1 tsp Pumpkin pie spice
• 1 tbsp Cornflour

Toppings (optional):

• Whipped cream

1. First, preheat the oven to 180 degrees Celsius, or 350 F. Prepare the pie crusts and set them aside.
2. Put all the ingredients except the pie crust in a deeper pan. Mix everything well and maintain medium heat. The filling must thicken completely and it must start cooking slowly.
3. When the filling has started to boil, take a mixer and mix everything. You should get a thick and creamy mixture. Cool the short charge.
4. Fill the pie crust with the filling and bake for about 40 minutes. You should get a golden brown cover.
5. When the pie is done, before you transfer it to the refrigerator, you need to cool it completely to room temperature.

We hope you’ll have a wonderful Thanksgiving dinner! Happy Thanksgiving!

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Back muscle training is generally never skipped. We all want to have a nicely sculpted back when it comes time for swimsuits and for hours, hours in the sun by the pool. You may want a V-shaped torso or a thinner waist. In addition to defining the body line, the back muscles have several very important functions.

What are the benefits of maintaining back muscle?

The group “back muscles” actually consists of several different muscles. There are five major, larger muscles in the back; the latissimus dorsi (1), rhomboids (2), trapezius (3), and erector spinae (4).

(1) A large muscle located under the armpit and extending to the end of the ribs. This muscle is responsible for the movement of the shoulders.

(2) A muscle that is located just above the middle of the back, and is responsible for the movements of your scapula, or shoulder blades

(3) A muscle that extends from the neck to the middle of the back. Its function is to move the shoulder blades

(4) Muscles that extend along the spine and they control extension and lateral movement

Back exercises will improve your posture, reduce the risk of injury and increase the range of your endurance. In addition, it will help build a V-shape physique and will reduce lower body pain.

Also, if you normally lift weights, ie do weight training, they could become a little lighter for you. You will definitely need to increase the number of weights after you have worked out your back muscles.

Book your gym appointment if you are currently sitting and reading this. To set up an appointment you only need few moments. No excuses!

What exercises to do to build back muscles?

1. Kettlebell Swings

Put the kettlebell in front of you. Straighten your back and prepare for the exercise. Reach for the kettlebell handle with both hands. Keep your back straight at all times. Pull the barbell between your legs, then quickly pull the kettlebell to shoulder height with your arms straight in front of You. Watch how hard you swing the kettlebell. Return to starting position and repeat again. Repetitions are without a break.

2. Barbell deadlift

Squat and grab a barbell. Keep your chest raised, your shoulders tucked in back, and your gaze forward. Focus on shifting your weight to your heels and keeping the bar as close to your body as possible. Lift until the bangs are at thigh level and lower. Repeat after moving to the starting position.

3. Dumbbell Single-arm Row

Find a flat bench and place your right hand on it. Place your right knee on the bench and your left knee to keep your balance on the ground. Grab the barbell with your free hand and lift it so that your elbow is stretched and bent (as if you were rowing).

This is just a small part of the exercises that are practiced for better and firmer muscles, and these 3 are the most common. You can arrange a set of exercises with a coach of your choice. In few clicks set up your appointment. 

Be sure to warm up before each workout to avoid muscle injury. Remember, as you progress in your workout, don’t forget to challenge yourself. If you stay on the same weight of exercises longer, your body will not need the energy to go through the exercises so there will be no effect.

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Benefits of working out

A lot of people think it’s already too late to start working out. That is absolutely never the case, it is never too late to start. You don’t need to start off by running a 5K and then heading to the gym afterward, nor should you. Recommended length and intensity of exercises vary depending on a lot of stuff. One of the most obvious benefits is losing or adding weight, depending on the situation. Exercising also helps reduce the risks of heart diseases by strengthening your heart and improving your circulation while lowering your blood pressure levels. It also helps manage our blood sugar levels. Of course, working out strengthens our muscles and bones. As our skins are affected by the level of oxidative stress, exercise helps increase the antioxidants that protect the cells. This, in turn, results in healthier skin aging. 

Another thing that working out does is improve our mental health. During exercise, our bodies release chemicals that improve our mood. That helps to deal with stress and reduces the risk of having depression. It can also help if you’re already battling depression. If you’re feeling physically and mentally down, working out can boost your energy levels to a new high. Whether it comes naturally through your body, or through a sense of accomplishment, once you start working out, it all around makes us happier. Working out improves sleep by quite a lot. You will be able to fall asleep faster, and you will wake up feeling more refreshed and ready to take on the day’s challenges. 

When to work out

First off, let’s just say that any time to work out is a good time to work out. There are some benefits to different times of the day, but any form or time of exercise is much better than not working out at all. Also, many women wonder if it is okay to work out when on their periods, and the answer is, of course, yes. The number of days to exercise a week can vary depending on a lot of variables. Exercise should be done 3 to 6 times a week. There has to be at least one rest per week though. That results in about 18-22 workouts per month. 

Morning exercise

The advantage that morning exercises have is that, if you work out on an empty stomach, you’ll burn more stored fat, which is an ideal way to lose weight. That means you will draw your energy from your stored fat. Morning workouts also help prepare us for the rest of the day. Sweating in the morning produces better mental health and productivity while lowering stress. They also help to improve our sleep quality, once our bodies get used to morning workouts, they will automatically try and shut down in the evening to prepare for the next morning. It also boosts our deep night’s sleep which is extremely important.

Afternoon exercise

Since you are already warmed up and have eaten a meal or two, afternoon workouts may give you a performance boost. Most of us will also be able to work out quite harder compared to the morning, as we have accumulated much more energy. It is also important to note that afternoon workouts might be the best for stress relief. That is because you have just finished work and however you might feel after it, working out inevitably helps to leave work behind and let off some steam. It is also easy to fall into an afternoon slump where you feel tired and unproductive, just wanting to have a bite to eat and fall asleep in front of the TV. Working out changes all of that, quite easily, making you happier in the process. 

Night exercise

Working out at night can help boost our muscle strength. Surprisingly, you might have the most energy at that time. Some studies have shown that you can work out up to 20% longer in the evenings. Not to mention that it improves sleep quality as you will fall asleep like a baby, only to wake up feeling fully refreshed and energized to take on the day. There is another obvious benefit to working out in the evening, although it is not often thought of. Working out in the evening means that there is a chance that the gym will not be filled up to the brim with people. Although it is great to be surrounded by people when working out, it can be energizing and motivational, it is also great not having to wait in line to use machines.

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If you really want to enjoy meditation, you should try a few different techniques, so that you can find the one that really suits you.

First, let’s define what is meditation in general? Meditation is a state in which we are aware of the present moment. Usually, in meditation, we focus on one object. After meditation, we feel “easier” and fulfilled, which is why it is so popular.

There are many breathing techniques during meditation, and some of them are abdominal breathing, chest breathing, collarbone breathing, and full or full lung breathing. Below we will talk about each breathing technique separately.

What does each breathing technique tell us? 

Abdominal breathing – this breathing technique uses the diaphragm (the muscle that separates the lungs and abdomen) and moves it up and down. Abdominal breathing provides us with better oxygen while massaging the abdomen and relaxing the body and mind.

Chest breathing – this breathing sews the chest, consumes more energy than, for example, abdominal breathing, and supplies us with less oxygen

Clavicle Breathing – If you choose this breathing technique, you will breathe shallowly and quickly. Lifting the chest and shoulders and retracting the abdomen is achieved. A lot of energy is expended for a small effect, so this is the least tempting breathing technique.

Holistic – this is breathing with full lungs. It is achieved by the harmonious work of the diaphragm and the entire chest.

Now that you know what breathing techniques are, we also bring you a couple of short exercises. If you would like to book your training session with a trainer, you can do so in just a few clicks.

Simple breathing exercises

Breathing exercises in sitting/standing/lying position

Exercises in a sitting or lying position

First, lie down or sit so that your spine is completely straight. Then put your hands on your stomach and breathe normally, as before, and follow your hand, watch if your hand goes up or down. Of course, with proper breathing, the abdomen always rises when we inhale air, and lowers when we exhale. To achieve this proper breathing, inhale slowly through your nose and count to five as you gently push your hand up with your belly. When you do this, hold your breath for about 5 seconds. Then, exhale slowly, counting to 5 again, pushing your abdomen inwards with your stomach. Repeat the process for about 5 minutes and relax completely.

Standing breathing exercises

Get up and take a deep breath. Keep your hands close to your body. Start by lifting your arms slightly upwards while inhaling the air at the same time. At the end of the inhalation, your arms should be parallel to your head. Count five seconds as you inhale, and count five seconds when your arms are folded over your head. You can now exhale again counting to 5. Gently lower your arms while lowering your upper body. Repeat all this about 5 times.

Anti-stress exercise with affirmation

The rules of this exercise are the same as above. What is different, instead of counting to 5, you say in yourself words of affirmation that relax you, calm you down, restore your energy or optimism. Talk to each other; I am completely relaxed, I will win, I am strong, … Or simply find the affirmation that suits you best.

Meditation is certainly one of the strongest fighters against the stress and panic of today’s world. Everyone needs a little rest sometimes. Practice these breathing techniques and apply them daily, we believe you will notice a difference.

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Warming up is a necessary part of any workout. By warming up we prepare the body for physical activity. Gradually the heart rate rises which prepares the body for the activities you have planned. In addition, the muscles will be more flexible, which means your chance of injury is drastically reduced.

It would be best to warm up part by part, so muscle group by group. This will allow you to keep track of exactly what warm-up exercises you have done. We advise you to start from the head or feet.

As we all know, we warm up just before a workout or other physical activity, and it consists of stretching and light cardio exercises.

What do you achieve by warming up? Why is warming up important?

Warming up will activate your body. Often, exercisers do not warm up enough, which often results in injuries, from minor to severe. The most common injuries that occur due to absence or insufficient warming up are bone fractures and sprains.

In addition to mentally preparing you for the exercise you have planned, it also prepares you physically. It will help your body understand that physical exertion is coming, so it will expel blood to all important parts of the body. As the blood flows, the walls of your blood vessels will dilate and will supply all the organs with enough oxygen. As you warm up, your muscles begin to warm up, resulting in flexibility, and when you start exercising, your muscles will be able to perform movements that they would not be able to when cooled down.

In addition to preparing your body for exertion, warming up will reduce the possibility of muscle inflammation because your body has prepared in time. This will allow you to recover more easily from training, and also reduce the chance of stiffness and pain.

How to warm up?

Any warm-up should include cardiovascular exercise and stretch. All of these activities will help the body to get started. Also, your body will be able to send a message to the brain that physical activity is expected.

Set aside 15 to 30 minutes before each warm-up workout, and don’t skimp. Think about your body in time so that it is capable enough to defend you and react quickly enough to what is in front of you. In these 30 minutes, you will gradually increase your physical activity, which will gradually warm-up and prepare your muscles and joints.

Before we start exercising, make an appointment at the nearest gym. The gym will have a wide selection of tools and aids to help you throughout your workout. Tools will not be used in this warm-up, but you can definitely add them.

Limb warm-up exercises

1. Leg warm-up exercises

By all means, don’t forget to do these exercises. You are aware that your legs are most affected when exercising, so you need to warm them up very well. You can try a classic squat to warm up your legs and buttocks.

To begin, stand up straight and squat slightly. Keep your feet flat on the ground, facing slightly outwards. Keep your feet level with your shoulders. From the starting position, lower yourself towards the ground, making sure your back stays straight. Keep your head in a natural position so that your head follows the spine straight. When lowering, you raise your arms in a controlled manner, and you consciously activate the muscles in your legs.

2. Exercises to warm up the arms

Warming your hands reduces the possibility of a stiff neck, pain in the arms and elbows. Performing this exercise is quite simple.

Stand in an upright, standing position. Extend your arms to the right of you so that they are flush with your chest. The goal of this exercise is to circle the elbows, but with conscious activation of the muscles in the arms. Also, don’t forget both directions.

3. Shoulder warm-up exercises

We often warm up our shoulders, but these exercises are still performed incorrectly, or incompletely. The most common mistake when performing shoulder warm-up exercises is an underutilized range of motion.

Stand in a classic position, stand and stretch your arms along your body. Keep your head straight, look in front of you, shoulders relaxed. From the starting position, circle your arms and strain to use the maximum range of motion. Circle your arms in both directions.

Exercises to warm up the rest of the body

1. Exercise to warm up the chest muscles

Be sure to warm up your chest muscles, especially if you focus your physical activity on your chest, arms or back.

To begin, stand in an upright, standing position. Stretch your arms out in front of you, to chest height. When you start, first point your palms facing each other and move your hands away from each other. The goal of this exercise is to open the chest. Focus on controlled arm movement and chest muscle activation.

2. Back warm-up exercise

We often forget this exercise, and we shouldn’t.

Stand in a classic standing position. Raise your arms in front of you, with your torso at a 90-degree angle. Straighten your head, look ahead. From the starting position, push your elbows back as far as they will go. The goal of this exercise is to move the shoulder blades. Make sure your shoulders are not raised when practicing this exercise.

3. Exercise to warm up the abdominal muscles

Activating your abdominal muscles is a fairly simple job, keeping in mind that we activate our abdominal muscles several times a day unconsciously. 

Stand in the starting, standing position. Keep your head straight and look forward. Keep your feet level with your shoulders. Cross your arms behind your head and start exercising. Touch the left knee with the elbow of your right hand. Be careful not to bend your other arm too far forward, as this will unknowingly tire your head muscles. Then repeat the same with the other side of the body.

Be careful with your body. If you are new to the world of exercise, make an appointment for free with a private trainer in the gym of your choice.

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Yoga is one of those activities that are spread all over the world. Like football, basketball, or handball, yoga has its place. The positive things that happen when we start practicing yoga are fantastic, and as much as it affects our physical fitness, it also affects our psyche.

First and foremost, yoga reduces stress. Yoga reduces the negative effects of stress on your body because it reduces the secretion of cortisol. Cortisol is a stress hormone. Practicing yoga will lower your blood pressure, you will have better digestion, but also stronger immunity. We all know that exercise raises immunity, yoga is also one of those activities.

Second, practicing yoga reduces pain. Scientific research has shown that people suffering from cancer, multiple sclerosis, arthritis, and other chronic pain will feel less pain.

Third, you will be more flexible. Yoga improves the vitality, elasticity, and mobility of the joints. It will increase the range of motion of your body, and you will be less stiff.

Fourth, you will be stronger and you will breathe better. Yoga teaches us deeper and slower breathing. This will improve your lung function. By practicing yoga you will relax all the muscles in your body.

Fifth, it makes us happier. When we practice yoga, we come to a state of deep relaxation. If you practice yoga in the morning, you will be in a good mood all day.

We could go on like this indefinitely, but now that you know what yoga gives you, the question is how often should you practice it weekly?

How many times a week should we do yoga?

Let’s go back to the original question. Is there any line between too much and too little yoga? It depends on what stage you are in with your yoga practice.

There’s really no right answer, everyone will train as much as they want, as much as they think they can. However, there are some guidelines that would be good to follow. Each person has different goals. Every person wants something different from yoga, some other benefit.

If you are a beginner in yoga, you should bother less with the results of yoga, and more with creating a habit. Yoga won’t give any quick results to anyone anyway, but it’s worth noting. If you are a beginner in yoga, do yoga when you can, when it fits your calendar. It would be best about two to three times a week. Let each session last you up to an hour and a half, but don’t worry if you can’t do everything right away.

If you practice yoga for a long time, then it is quite natural to practice it when you want. Don’t overdo it and practice if something hurts you, but by now you’ve certainly already found your rhythm.

If you don’t have time for yoga in the full sense of the word, set aside 15 minutes a day for a short Sun Salutation. This exercise will help you to tone and detoxify your whole body.

There is no wrong answer when asked how many times a week to practice yoga. Each person knows individually how much energy he has, how much he can, and how much he wants. Never force yourself to do something you don’t enjoy, but be disciplined.

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Yoga will have a beneficial effect on your body and your mind. It has the ability to reduce stress levels, resulting in a good mood. In addition to the psychological positive consequences, there are also physical ones. It will increase your flexibility, reduce blood pressure, increase lung capacity, but also sexual function. Through practicing yoga, you will also reduce neck and back pain.

Yoga is, of course, much more than physical movement. Yoga consists of a series of poses, meditations, breathing controls, and other techniques to help people trying to build. It is precisely because of these features that yoga has been included in the UNESCO list of intangible world heritage in Asia and Oceania.

Although associated with religious orders, yoga originated in Indian cultures. It has been transmitted for years through letters, word of mouth, dance, or song. Yoga can be translated as “coupling” or “clamp”.

Veda

The Vedas are spiritual scriptures and signify God’s instructions to people. Translated, “Vedas” means knowledge. The Vedas mention knowledge of philosophy, religion, sociology, anthropology, physics, chemistry, mathematics, … There we will also find instructions for a better life in the material world. Vedic knowledge is always passed on to someone else by word of mouth, but the experience must exist in the person transmitting it. The division of the Vedas is quite extensive, but some of the divisions are Yajur (rituals, ceremonies), Aranyaka, Brahmanas …

And the main Vedic division of yoga is into four traditions. As people are different, so is yoga, that is, there are many types and schools of yoga. The four yogas we can distinguish, according to the Vedas, are:

1. Karma Yoga
2. Jnana Yoga
3. Raja Yoga
4. Bhakti Yoga

It is in this order that a person will progress on the path of yoga, but last, Bhakti yoga is the most sublime.

Yoga – description, and tradition

1. Karma yoga – Karma means action, and karma yoga deals with the law where every action has an appropriate reaction or consequence. This yoga encourages action and service to others without expecting anything in return. By practicing this yoga people have cleansed their ego and have progressed spiritually. In yoga schools, every beginner gets jobs like janitors and the like, and they progress over time.
2. Jnana yoga – Yoga of wisdom and knowledge. In the second step of the path to Bhakti yoga, we learn how to distinguish java from illusion. He learns to distinguish truth from falsehood.
3. Raja yoga – Mind control yoga. Through this yoga, you will learn self-control, how to master the mind and body. This yoga consists of 8 levels and will prepare us for more yoga practices. Apart from higher yoga practices, the last three levels of Raja yoga (Ashtanga yoga) are the most difficult. Through practicing this yoga you will get the skills you need for the last three levels of ashtanga yoga.
4. Bhakti yoga – Last yoga; yoga of love, worship, and devotion. Bhakti yoga is considered the highest form of yoga. The goal is to get to this last one through the previous 3 yogas. Bhakti has 9 guidelines by which to practice. Practicing includes mantras and singing that purifies us. The word Bhakti is derived from the word bhaj, which means “to be a servant.”

You can book your appointment today, a few clicks and there you are! Give yoga a chance if you haven’t already, you might be surprised.

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A 5-a-day is a program that suggests that you should eat five or more servings of fruits and vegetables a day, as part of a diet.

Eating five or more servings of fruits and vegetables a day is important for every person’s health. The WHO suggests that one should eat at least 400g of fruits and vegetables divided into five portions. This amount of fruits and vegetables will help reduce the risk of diseases such as stroke and heart disease and diabetes.

Why are vegetables and fruits so important?

Vegetables and fruits are important in your daily diet because of all the vitamins and minerals you get from consuming them. We made a list of five fruits and five vegetables and their nutrients:

Fruit (one piece):

Apple – vitamins A, E, K, C and B, 107mg potassium, 6mg calcium, 11mg phosphorus, 5mg magnesium, 0.12mg iron

Banana – vitamins A, B1, B2, B3, B6, B12, C, E, K, D, 5mg calcium, 0.26mg copper, 27mg magnesium, 22mg phosphorus, 258mg potassium, …

Grapes – vitamins C, B1, B2, B3, B5, B6, B9, B12, A, D, E, K, 10mg calcium, 0.36mg iron, 20mg phosphorus, 191mg potassium, 2mg sodium, …

Peach – vitamins A, B1, B2, B3, B6, B12, C, D, E, K, 6mg calcium, 9mg magnesium, 190mg potassium, 20mg phosphorus, …

Blueberries – vitamins A, B1, B2, B3, B6, B12, C, D, E, K, 6mg calcium, 0.26mg iron, 12mg phosphorus, 22mh potassium, …

Vegetables (one piece):

Broccoli – vitamins C, B1, B2, B3, B5, B6, B12, A, D, E, K, 47mg calcium, 0.73mg iron, 21mg magnesium, 66mg phosphorus, 316mg potassium, 33mg sodium, …

Celery – vitamins C, B1, B2, B3, B5, B9, B12, A, D, E, K, 40mg calcium, 0.20mg iron, 11mg magnesium, 24mg phosphorus, 260mg potassium, 80mg sodium, …

Spinach – vitamins C, B1, B2, B3, B5, B6, B9, B12, A, D, E, K, 2, 71mg iron, 79mg magnesium, 49mg phosphorus, 558mg potassium, 79mg sodium, …

Kale – vitamins C, B1, B2, B3, B5, B6, B9, B12, A, D, E, K, 35mg calcium, 0.40mg iron, 28mg magnesium, 42mg phosphorus, 230mg potassium, 28mg sodium, …

Onions – vitamins A, B1, B2, B3, B6, B12, B5, C, D, E, K, 23mg calcium, 29mg phosphorus, 146mg potassium, 4mg sodium, 10mg magnesium, …

10 reasons for eating 5 a day

1. Fruits and vegetables are so rich in vitamins and minerals that your body will be stronger and healthier than ever
2. Fruits and vegetables are an excellent choice of fiber, which helps with digestion
3. Consuming these great foods reduces the risk of diseases such as heart attack and stroke and some cancers
4. You will have a perfect diet! Which, of course, will result in occasional weight loss
5. It’s very nice! Fruits and vegetables are delicious, and if you don’t, maybe you should prepare your meals differently
6. You will be more creative when preparing meals
7. You can finally eat sweets for breakfast! Mix the whipping cream and spread the whipped cream over the fruit
8. Your sandwiches have never been tastier. Slice several types of vegetables and toss them on a spread-toasted toast
9. Drying, drying, drying! Now you finally have a reason to buy a fruit and vegetable dryer. Make your own spices and snacks!
10. The last reason – you will be healthy. That is the most important thing though

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How to choose yoga clothing

In order to get the most out of the experience, you will need clothes to match it. As yoga involves stretching, bending, lunging and twisting, you will need clothes that will be able to withstand all of this. That means you’ll need flexible attire made out of at least 15% spandex. There are a lot of different yoga variations and in some, you sweat more, while in the other ones you sweat less. But you will sweat however you put it. That’s why your clothes need to have good breathability. That will keep you comfy and cool throughout the whole exercise. Lastly, what needs to be taken into account is comfort itself. Just imagine doing yoga, or any physical activity for that matter, in uncomfortable clothes. As you start your session, you don’t want to feel the need to itch and scratch constantly, so comfy clothes are a must.

Yoga tops

As yoga is a specific type of activity with a lot of twisting and bending, you should get a top that fits your physique. If the top is loose, it might fall over your head if you are bending towards the floor. It might also move up and down your sleeve and get all tangled up from all the different poses. The good thing about this is, there are a ton of different styles and choices to pick from. T-Shirts, crop tops, tank tops, all come in every color imaginable so you can nitpick to the smallest of details if you want to! Of course, if it is not comfy and the material is not breathable, try avoiding those clothes.

Yoga pants

Yoga pants, or leggings, whatever you want to call them, exist in many shapes and sizes. All of them have to be elastic, but the length of the leggings can vary, depending on which you prefer. Of course, as with every other clothing item connected to yoga, pants have to meet certain standards and criteria. If they hold in sweat, if they are not durable, don’t twist along your body, if they start itching or scratching, it might be time to invest in new leggings. If you’re concerned about the coverage while bending, there are high-waisted pants that completely remove that problem. You can even get yoga pants with pockets, which can be really useful if you need to have something by your side. 

Yoga shorts

Yoga shorts are also a great choice, especially if you don’t really like leggings. There, of course, are a lot of options to choose from. Some have built-in liners for that extra comfort during the session. Then, there are longer shorts that extend to the knees, meaning you get more coverage when you twist and bend upside down. Avoid tight, non-flexible pants as you’ll spend your session not being able to do most of the exercises you need. Also, the material has to be moisture-wicking, otherwise, they could cause problems. 

Sport bras

A sports bra is an absolute necessity. The type of bra varies depending on what kind of intensity will you be doing. The higher the intensity, the higher the support needs to be. The great thing about sports bras is that you can wear them by yourself. You don’t need an extra t-shirt or a crop top with sports bras. 

Yoga socks

The last thing you need in yoga is a slippery surface. The exercises don’t make sense and have no effect if you’re constantly slipping all over the place. Now bear in mind, if you have a great mat, you can practice barefoot, which a lot of people do. But if the surface is even a tiny bit slippery, get socks with plastic treads underneath them. That will keep you from slipping.

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Exporting splits can be demanding and painful especially if you haven’t been too active so far. Below we bring you exercises that will prepare your body to perform splits. With these exercises, you will develop enough flexibility for such an endeavor. If you continue to engage in physical activity, you could be fit in a few months.

Flexibility will be most easily achieved in childhood, so it is best from an early age to work with a child to reach their full potential in that part. But no worries, with proper training anyone, can be as flexible as ever. Women will be luckier here because studies show that women are more flexible than men.

But let’s get started with tips and exercises to help you be flexible and finally make splits.

What needs to be done for more flexibility? 

First thing, this is not going to happen overnight. Accept that it will take some time for your body to fully get used to the new situation and for you to start believing in yourself. It also depends on what predispositions you have; how open your hips are, did you develop flexibility as a child, do you stretch regularly, how disciplined are you … So, don’t despair if you fail to do splits the next day.

The preparatory exercises for performing splits below are just that, preparatory. So, you can perform these exercises just before performing splits. Your muscles will warm-up and will be ready for action.

Breathing while performing dynamic exercises – inhale through the nose in the first part of the exercise, and exhale through the mouth at the end of the exercise. In all static exercises, inhale through the nose and exhale through the mouth, or breathe continuously.

Preparatory exercises for performing splits 

Standing stretching

Stand on the mat, keep your hands close to your body. Start stretching from that standing position. First, spread your legs and lean your chest forward. Make sure your back is straight. Repeat several times, with your arms parallel to the ground. Then return to the starting position (after 5 repetitions). Then, with your legs spread, put your hands on the mat. Pulse your body lightly and try to be in that position for as long as possible. Combine these two exercises.

Sitting stretching

In sitting stretching the biggest focus is on the inner thighs. We want to train the inner side of the thighs to be flexible because it is these muscles that prevent us from performing splits. Gather your feet and place your palms on the feet in front of you. Gently pull your body towards your feet and try to stay in position for as long as possible. After that, sit up straight and flex your muscles by pulling your knees up and down. Combine these two exercises. You can also spread your legs and try to extend your arms as far in front of you as possible.

Lying stretching

In the supine position, the most important thing is to perform a combination of exercises that will stretch your thigh muscles.

Lie on the mat and lift one knee and wrap your arms around it. Hold in that position for a few seconds, then extend your leg in the air, tilting it as much as possible toward your face. Grasp the heel and push the heel towards the floor with your hand. Hold for a few seconds, then return your leg back to the starting position. Repeat this exercise on both legs. Then repeat the same at the same time with both legs, or if you are a beginner and find it a little harder, start by pulling your knees towards you, and then raise and lower your legs, straight out, one at a time.

Stretching and exercising are the only way and path to a twisted and sculpted body. Keep track of your progress, and if you would like a trainer to help you, book an appointment at the gym.

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