Coffee-Cocoa Combination increases the brain function

A year-long experiment conducted by the University of Georgia and Clarkson aimed to find out how hot drinks (coffee and cocoa) affect our cognitive performance.

In this study, participants were to consume cocoa with and without caffeine, only caffeine as well as beverages containing neither cocoa nor caffeine.

After experiments and various cognitive tests, the results showed that the combination of caffeine with cocoa is a good choice for anyone who wants to increase brain concentration and function.

The result was obtained after the participants who consumed this combination completed the tests faster than the others.

Pause in the middle of the Squat

There are countless exercises and leg kits designed to strengthen and strengthen your legs. Of course, the absolute champion among them is the squad with all its subspecies. It is much more than a leg exercise and one variation of it can make the key difference in building a strong and powerful body.

Squad is said to be the king of the drills. This complex exercise is much more than a leg exercise. It is an exercise that will rapidly develop your whole body and make you more agile, explosive and overall athletic.

Once you have mastered the basic technique of strapping and have gained the strength and endurance to work with a certain weight, as well as athletes in need of additional explosives in their workout, variations of striking can come into play ”. One of them is pausing.


This exercise is conceived as an advanced exercise to increase overall leg muscle mass, increase explosiveness and strength. Among other things, like all other types of squats, this will positively affect the increased secretion of testosterone in the body, which is one of the key factors in the burning of excess fat and the development of muscle mass.

How it is performed:

The pause squats are essentially identical to the regular pants with a slight change. The moment you lower your body with something parallel, you should stay in that position for 1-3 seconds (depending on the weight you work with) and then explode back to the starting position.

In addition to the duration that can vary, it is very important for the body to maintain muscle stability and activation in a break position. This exercise will particularly activate the leg, buttock, and core muscles, though it might be more appropriate to say this is a whole-body exercise.

As with all other extras, you should be very careful with the form you perform. Incorrect shape and inadequate weight of the load you lift can be the basis for serious injury. Keep in mind that weight training should be practiced by experienced athletes and practitioners, if you are a beginner create a foundation and then move on to this exercise.


If you still insist on trying it then do it without extra weight or work with your own weight.

Make a push-up and clap

Push-ups are a compulsory exercise no matter which sport you train solely on a recreational level. It is a functional upper body exercise and an excellent strength test. We perform it from an early age and I would say that we are constantly followed through life. It's simple and super effective.

There are countless variations on the theme of the push-ups and they all have their own reasons why. What we are going to talk about is an exercise for advanced practitioners who will literally test their strength.

The applause push-up, or the push you palm into one another in the air, is the most explosive variant of a push you can choose to activate extra muscle fibers.

By doing this exercise in the first place you will work on your breasts and hands (especially triceps), but of course the benefit of all this will be seen by almost the whole body. However, the biggest benefit of such push-ups is the explosiveness of targeting and developing fast-twitch muscle fibers.

Why the hands are so important while running?

Hands are often a forgotten part of racing mechanics, and they can be a determining factor in a successful training or race.

When we say running, it is natural to think of the feet first as they carry the main burden of activity. Anyone who is running will give you advice on how to repair foot-to-ground contact, have an optimal walking pace (cadence), or present you with an exercise for better running technique. In all of this mechanical jigsaw, hands play a key role in balancing the body, increasing efficiency and saving more than needed energy.

Hand movements or lashing while running is something that is natural to us. However, proper use of hands can save 13% of energy, which is extremely important especially in endurance sports. How and how you move your hands is very individual but nonetheless there are several ways or techniques that can help you literally master this incredibly important part of running.

The patent line

Imagine wearing a patent-pants track or windbreaker. During the running, from time to time - look down at the imaginary line of the patent and follow the movement of your hands. If your hands cross the patent line it means you are moving too far to the side and thereby scattering energy left and right instead of pointing it right. Try to move your arms wider than this line and swing more backwards to quickly correct the bad shape.

Chicken wings

This phenomenon is essentially natural and occurs at runners' tired times. The hands become convoluted and hold quite high which causes a shorter swing and thus a shorter stride. On top of that you are constantly in a cramp which causes stiffness. Try to shake your hands every 100-200 meters and relax your shoulders to return to their original relaxed position.

Chips in the palm

Chips we won't eat at all. It is a technique that aims to relax the palms that with time and accumulated fatigue begin to tighten in the form of a fist. In the long run this situation will start to spread to your shoulders, neck and even the jaw which will reduce your efficiency and comfort during running. When you feel this happening, imagine holding a chips in your hands that you shouldn't break. This will help you relax your hands and arms and save valuable energy

Caution: A vegan diet often leads to a deficiency of vitamins and minerals!

Have you ever heard of the term "covert hunger"? It is a condition that affects as many as 2 billion people worldwide, and is caused by a deficiency of essential micronutrients in the diet, such as vitamins and minerals. Although the deficiency of these nutrients is not immediately noticeable to the individual, the consequences can be very serious: they range from reduced disease resistance, mental illness and even death.

"Concealed hunger" as a global problem

Although "covert hunger" occurs much more frequently in developing countries, this phenomenon is a cause for concern for healthcare institutions in developed countries. For example, iodine deficiency is a very common cause of health problems in developed countries. More than 25% of American children have calcium, magnesium, or vitamin A deficiency, and more than 50% of children have vitamin D and E.

There are several possible causes of covert hunger in developed countries. Consumption of cheap, energy-rich and nutritionally poor processed foods is a major cause of hunger, especially in groups with less economic power. Compared to fresh foods from decades ago, today's fresh food is nutritionally poorer, which is attributed to the poorer quality of the country caused by poor agricultural management and climate change.

Increasing number of vegetarians and vegans

A significant increase in the number of vegetarians and vegans in developed countries is directly linked to an increase in the number of nutritionally deficient persons, that is, latent hunger.

Foods based on plant-based foods have a number of benefits: they reduce the risk of chronic diseases and have a positive environmental impact to reduce pollution, but a poorly planned vegan or vegetarian diet that does not replace the essential nutrients found in animal foods can lead to serious micronutrient deficiencies.

Bone health is a serious problem with a large percentage of vegans. Specifically, this group often has reduced calcium and vitamin D intake, which results in decreased levels of vitamin D in the blood and reduced bone density. The rate of bone fractures is almost three times higher in vegans compared to people who eat foods of animal origin.

Also, vegans often have reduced levels of omega-3 fatty acids and iodine and vitamin B12. It is B12 that is most commonly obtained from animal foods, so vegan deficiency is much more common than vegetarians and meat eaters.

Symptoms of B12 deficiency are extreme weakness and fatigue, poor digestion and slow development in children. If left unresponsive, chronic vitamin B12 deficiency can cause serious nerve damage. Even lowered B12 levels, which are still not considered a deficiency, can be a cause of health problems and an increased risk of heart disease.

Possible solutions

Vegans can prevent deficiencies of vitamins and minerals by selecting foods that are enhanced by micronutrients and by taking nutritional supplements that will prevent the deficiency of certain vitamins and minerals.

Unfortunately, vegan dietary supplements often have low biological activity. For example, a vegan D2 diet supplement is significantly less effective in raising blood vitamin D levels than non-vegan vitamin D3.

Therefore, it is up to every vegan, whose goal is to maintain health and meet all the nutritional needs of the organism, to try to bring all the necessary nutrients in sufficient quantities to carefully meet the needs of the organism and to contribute to maintaining health at an optimal level with a carefully planned diet and quality nutritional supplements.

Power Training for Ladies - How Much Muscle Can You Get?

Ladies, unlike men, are much harder to build muscle. This is a fact that primarily arises and is dependent on the level of testosterone which is much lower in women. However there are differences ...

Some women gain muscle mass more readily and others significantly heavier. The exact amount of muscle mass a woman can create depends on many factors: age, fitness level, body type, diet and exercise program. Understanding the important role of strength training and how your body responds to it are crucial in determining the training that is best for your body type.

There are three types of female bodies: mesomorphic, ectomorphic, endomorphic. Strength training can vary depending on what your body type is. Mesomorphic bodies are the ones that most easily increase muscle mass. In contrast, ectomorphs are significantly weaker and hard to build muscle even when they have an identical exercise program. It all depends on the ratio of testosterone and estrogen in the female body, as well as the type of muscle fibers that you have genetically acquired.


The third type, endomorphs, are bodies that naturally have a higher percentage of fat and which would be best suited to work on reducing fat and even later on increasing muscle mass.

According to nutritionist Dr. Melina Campolis, most people can get about 200 grams of muscle mass per week. Of course this depends on the consistency and the nutrition. However, according to the same nutritionist, women can increase their muscle strength by 20-40% after several months of exercise.


Keep an eye on nutrition as well as exercise. The diet must consist of healthy foods. Include whole grains, protein, unsaturated fats and fresh foods. Discard processed foods, sugars and saturated fat. Consume a small amount of protein daily to help your body recover and grow faster. The recommended daily intake of protein is 1.4-2 grams for each kilogram of body weight. Stick to the upper limits if you are extremely active.

According to nutritionist Dr. Melina Campolis, most people can get about 200 grams of muscle mass per week. Of course this depends on the consistency and nutrition. However, according to the same nutritionist, women can increase their muscle strength by 20-40% after several months of exercise.


Keep an eye on nutrition as well as exercise. The diet must consist of healthy foods. Include whole grains, protein, unsaturated fats and fresh foods. Discard processed foods, sugars and saturated fat. Consume a small amount of protein daily to help your body recover and grow faster. The recommended daily intake of protein is 1.4-2 grams for each kilogram of body weight. Stick to the upper limits if you are extremely active.

Mediterranean diet - olive oil helps prevent and control diabetes

The Mediterranean diet is considered by many, from doctors to nutritionists, to be the gold standard when it comes to a balanced diet that contributes to a reduced risk of developing cardiovascular disease.

The traditional Mediterranean diet is characterized by a high intake of fruits, vegetables, cereals and fish with moderate consumption of wine and a rare intake of dairy products and red meat. Most importantly, the health benefits of the Mediterranean diet are explained by the high intake of monounsaturated fatty acids, primarily in the form of extra virgin olive oil.

A recent study published in the Annals of Internal Medicine confirmed that a Mediterranean diet enhanced with extra virgin olive oil, but without energy restrictions, reduced the risk of diabetes in individuals at high risk for developing cardiovascular disease. The antioxidant action of extra virgin olive oil is believed to be responsible for the benefits of this type of diet.

Specifically, oxidative stress is associated with β-cell dysfunction and thus diabetes. In addition, oxidative stress is responsible for the activation of dipeptidyl peptidase-4 (DPP-4), which cleaves incretins that regulate insulin secretion. Incretins are intestinal hormones that secrete enteroendocrine cells after food intake and, among other things, stimulate glucose-dependent secretion of pancreatic beta cells.

In addition, a meal prepared according to the principles of the Mediterranean diet, enriched with extra virgin olive oil, is associated with the reduced postprandial (post-meal) oxidative stress generated by NOX2.


The study, published in Nutrition & Diabetes, taking into account all the above evidence and studies conducted, investigated the impact of a Mediterranean diet enriched with extra virgin olive oil can improve postprandial glucose control through mechanisms of action on oxidative stress. Additionally, the same study examined the effect of extra virgin olive oil on blood fat levels, including LDL cholesterol, HDL cholesterol and triglycerides.

All subjects received a meal consisting of pasta (100 g), chicken breast (150 g), salad (80 g), bread (80 g), apples (200 g) and had a total of 894 calories. One group also added 10 g of extra virgin olive oil to the meal, while the other group ate this meal without added oil.

According to the study, the results of blood tests in subjects who ate a meal prepared according to the principles of the Mediterranean diet and enriched with extra virgin olive oil were significantly different from those who did not have this oil in the meal. A blood sample was taken 2 hours after the meal. Significant differences were observed in the levels of glucose, insulin, GLP (glucagon-like peptide) and the concentration and activity of DPP-4.

Specifically, after a meal without extra virgin olive oil, glucose and insulin concentrations increased significantly. Analysis of incretin excretion also showed significant differences in meals with or without extra virgin olive oil. Incretins increased significantly in subjects who had oil in their meals.


Two hours after the meal, significant differences in LDL-C and ox-LDL levels were also observed, while no significant difference in triglyceride and HDL-C levels was observed.

All of the above studies confirm that postprandial changes in glucose and lipid levels can affect vascular disease by promoting and / or impeding arteriosclerotic processes. Postprandial glucose is associated with higher levels of cardiovascular difficulties in people with or without diabetes. Therefore, reducing or eliminating postprandial increases in glucose and lipid levels can have a positive effect on the development of arteriosclerosis.

Extra virgin olive oil enhances post-prandial glucose control by affecting glucose and insulin levels. Postprandial glucose is regulated by incretins that affect insulin production and blood glucose lowering. Incretins such as GLP1 and GIP are secreted in the small intestine by binding to receptors in the pancreas, causing insulin secretion and lowering of blood glucose, and rapidly deactivated by DPP-4.

This study sought to confirm whether extra virgin olive oil could stimulate intestinal cells and induce endogenous incretin release, which was confirmed, so extra virgin olive oil could be considered a DPP-4 inhibitor.


Therefore, it is clear that a Mediterranean diet enriched with high quality extra virgin olive oil has a number of positive effects on health and protection against a number of diseases, and this diet is the reason most often recommended by doctors, nutritionists and other health and nutrition experts.

25 quick tips on how to start eating healthier

If you eat healthy people asking for advice, how can you also embrace these healthy habits, they will probably fill you with tips. Also, do not start thinking about this when you are hungry because you will quickly lose your will and reach for the first bakery.

But healthy eating habits do not need to be adopted and adopted overnight. It is advised that you start making changes one by one so that you don't have "too much to think about" and to avoid being overwhelmed by all the rules that a healthy diet has over your current diet.

Here are 25 quick tips to help you get started, make healthy eating habits easy to understand, remember, and have fun with.

1. Get acquainted with the Mediterranean diet

If you've ever been to Greece then everything will be clear to you - eat like the Greeks: fish, vegetables, olive oil, feta cheese, salads and smaller amounts of meat. Treat yourself to a glass of quality wine and you will contribute to health at all levels.

2. Read product declarations

Do not trust what is written on the front of the product, it is the marketing side that sells the product. Turn the package over and read the declaration to really find out what is in the packaging. The more ingredients there are on the list, the more clearly the food has undergone some forms of processing and processing. Choose foods with as few ingredients, enhancers and similar additives as you can.

3. Eat whole foods

If you're not sure what whole foods are, think about it - eat foods that you can grow in your own garden. Namely, it is clear that tomatoes grow from the ground, that the coconut has an egg, but you cetainly cannot "pick" mayonnaise in your yard.

Additionally, ingredients are almost regularly rich in supplements such as additives, salts, preservatives and similar ingredients that can endanger your health. Therefore, when buying groceries, you are guided by the thought of buying unprocessed groceries.

4. Eat crispy foods

Here we mean apples, celery and nuts (not chips as some might have hoped). The idea behind this tip is that everything that is crispy needs to be chewed more, giving your body plenty of time to recognize satiety and stop the need to eat before overdoing it.

5. Think about food

When you sit down to eat, try not to watch TV, read newspapers, and leave your mobile phone. Think about the food you eat and its taste. First snacks have been proven to cause the most intense taste experiences, so think about them and enjoy the food you eat.

Also, as stated in the previous point: eat slowly. Specifically, it takes the brain about 20 minutes to recognize satiety: your goal should be to not overdo it by eating at that point.

6. Increase your water intake

Good hydration helps the body function properly, but also reduces the risk of overeating. You've probably heard the advice: "Very often, when you think you're hungry, you're actually just thirsty." So, regular and good hydration will help you avoid unnecessary and unnecessary food intake.

7. Don't skip meals

Regular meal intake, if possible at approximately the same time of day, keeps your metabolism fast, prevents energy levels from falling, keeps you awake and focused, and prevents you from overeating. Experts recommend eating smaller meals every 3-4 hours.

Otherwise, energy irregularities, fatigue and fatigue are common in irregular meals. Also, if you feel severe hunger and do not eat, it is possible that you will lose your patience and reach for something unplanned.

8. Eat snacks

Eat snacks between main meals. This will make it easier to control your portion in your next big meal. Meals rich in protein, fiber and complex carbohydrates will give you energy and keep you satiated until your next big meal, so choose one.

If you reach for something rich in sugar and refined carbohydrates, you will experience a sudden rise and fall in blood sugar, after which you will feel exhausted and unloved.

9. Have a healthy snack at your fingertips

The easiest way to avoid reaching for an unhealthy meal is to always have a healthier option. Energy or protein bars, nuts, or some seasonal fruits are advised.

10. Throw out everything you should not eat from your apartment / office

As much as you think you are a solid character, if you are caught by the desire for sweet or some other junk food, in a moment of madness you will remember the most hidden place you have prepared them for. To avoid this, throw out all the snacks, sweets and other unhealthy baits from the area you are most staying in that you should not eat.

11. However, sometimes you are honored

If you decide to eat healthier it does not mean that you will never have to eat pizza or cake again. We encourage you to reward yourself with your favorite junk food after sticking to what you read for a certain number of days (like 10 days).

This way, this meal will be your motivation to persevere in healthy habits. After a while, you'll just forget about some unhealthy meals and accept new nutritional choices without thinking.

12. When there is no fresh, select frozen fruit

Whenever you can choose fresh and seasonal fruits, if you are not available, reach for frozen fruits. In our supermarkets you will always find frozen raspberries, blueberries and similar berries that are a great choice.

13. When you have your favorite meal, you do not have to choose the light variant

If this really is a reward for a certain period of adherence to new and healthy eating habits, then you do not need to choose a "light" or "low-fat" or similar variant of your favorite candy. Treat yourself properly and return to healthy habits from the next meal.

14. Always choose fruits instead of fruit flavors

If you are eating blueberries, buy a pack of blueberries (fresh or frozen) and eat them. Never choose something like blueberry yogurt in this case, as it most often has an added flavor rather than fruit in its original form and nutritional value.

15. Eat dinner at the table

Many eat dinner on the couch in front of the TV. Like all other meals, eat dinner at the table without any distractions. It is confirmed that the fewer environmental factors that distract you and the less stressed you eat, the more nutrients your body will absorb.

16. Avoid sugar drinks

Every little equipped supermarket offers different drinks that are advertised because they "raise energy, alertness, focus, etc.". But also read the declaration on them before buying: they are usually loaded with sugars and we advise you to avoid them. Also, whatever else you drink, from coffee and tea to juices, avoid those that contain sugars and do not add sugars to them.

17. Don't be fooled - not all smoothies are healthy!

Smoothie can be a healthy meal, but rarely what a smoothie I buy. Therefore, we advise you to make smoothies yourself: mix vegetables, some fruit, healthier low-fat or vegetable milk, such as chia seeds. Therefore, when you want a smoothie, make it yourself or (repeatedly) read the declarations and choose ones that have no added sugars.

18. Choose non-processed meat

f you are eating meat, then choose pieces that are only heat-treated and possibly spicy, not ones that you barely recognize as consisting of meat, such as hot dogs, sausages and similar products. The products are regularly extremely rich in salt and preservatives.

19. If you are buying something "on the go", make it as easy as possible

You stopped for gas and you will buy some snack - choose nuts. You will find them at every gas station, and they are a much better solution than the chocolates that most and most often get your attention while waiting in line at the checkout counter.

20. Cook at home as often as possible

If you haven’t done it by now, it’s time to head. If you do not have time to cook every day, cook portions of the meal for the whole week on weekends (for example, roast meat), then add a side dish like salad or fresh vegetables only for a week.

When you prepare the meal yourself, you can best control the ingredients, spices, quantities and ratios, so there is no purchase meal that can pair this.

21. Make a meal plan

The plan will always be easier for you to know what you need to buy or prepare for your next meal. If you do not know how to arrange meals yourself, consult a nutritionist who will design your meal according to your goals, habits and other factors.

22. Try to love saving your meal

As well as preparing the meal in advance, saving the meal in containers is a significant amount of time. Buy enough containers to store different sizes of food and you can have all your meals ready for the whole working week ahead of you at the weekend.

23. You don't have to eat everything on your plate

Although many find this obscene, you don't really have to eat everything on your plate. If you feel tired at one point, stop eating. If you are uncomfortable leaving food, save it for your next meal, but do not put it in it just so it does not remain behind.

24. Make more food and divide it into more meals

For example, if you are baking meat or making sarma, it is advisable to prepare a larger quantity and spread it over multiple meals. That way you save a lot of time preparing and being calm with your preparation.

25. Give yourself a break

Treat yourself when you deserve it! Also, if you are hanging out with friends or a business meal, you do not have to strictly follow the rules. One meal will not really do much harm, the damage happens when such meals are too frequent, regular and overweight.

Start slowly, take one at a time, and after a while you will simply become aware that you are eating healthier without much effort, sacrifice, and a sense of renunciation.