A healthy barbecue – what you should know

Can a barbecue be healthy and valuable for a daily diet?

The holiday season is on us! Beautiful weather and high temperatures favour barbecue feasts in the open air. It is worth knowing, however, that the improper preparation of barbecue dishes might not be very conducive to health. What should you consider when preparing meals? What should you pay attention to so that tasty dishes are safe,and also free from harmful substances?

How should you prepare a barbecue?

Barbecuefood is only seemingly associated with very-fatty and high-calorie food, served with a huge amount of various sauces and fattening toppings. In fact, it depends on us how we prepare barbecues. Thanks to a few simple tricks we can renderour meals diet-friendly and avoid making them the cause of extra kilos. Here are some valuable tips which will facilitate safe and healthy barbecues.

Wash and clean the grill thoroughly                                      

It seems logical, but not everyone approaches this conscientiously. Getting rid of the remains of rendered fat and charred dishes from previous grilling is not only important for hygiene reasons. Food residues on the grill are a source of various substances with harmful properties (including carcinogens). Make sure that the equipment is always properly prepared for the next feast, and thoroughly cleaned.

Use fire-safe products

Barbecuelighter, just like the charcoal itself, should be made only of natural and ecological materials (e.g. wood). This way we will be sure that there will be no risk of releasing various tar or other toxic compounds during combustion. It is absolutely necessary to avoid petroleum fuel, wood with chemicals (e.g. plywood or varnished boards), and printed paper. The vapours generated are the source of many substances hazardous to health, which can also change the taste of the food. It is also worth remembering not to barbecuedirectly over flames, but with embers – otherwise the products can quickly char and be “charged” with many carcinogens.

Grate or tray?

It is advisable tobarbecue dishes and products which do not need too much time directly on the barbecue. There is a possibility of melting too much fat onto the bottom, which, when in contact with fire, causes the formation of unhealthy substances. Fatty meat and vegetables are much-better prepared on aluminium, which ensuresthe free circulation of hot air. In addition, they prevent excessive leakage of the said fat.

Bank on self-prepared meat and vegetables

Many stores supply ready-made and marinated barbecue products. There is no guarantee, however, that the ingredients used in the marinade are not of poor quality (e.g. oil) and are not simply intended to mask the taste of not-entirely fresh meat. It is similar with vegetables. Therefore, buying “raw” products and hand-made marinades is a much better choice.

Homemade pickle is easy – all you need is a little olive oil and your favourite spices, which you should use generously in barbecue dishes. Especially because many of these have an extremely valuable effect on the body. Herbs like tarragon and marjoram can easily replace salt, black and cayenne pepper can be helpful in stimulating the digestive functions, and basil reduces the risk of flatulence. Spices are extremely valuable for people with a fragile stomach, who might react badly to barbecued foods. It is worth leaving the marinade for about a day, and the vegetables for several hours. Then the products will get saturated with the taste of the prepared mix of spices. Remember that before putting it on the barbecue,the food should be at room temperature – it will taste better and need much less time on the grill.

The dark side of the barbecue- a few words about harmful substances

Although meat loses almost 20% of its fat content during grilling, this method of preparing meals can be very risky for health. The effect of high temperatures (i.e. above 200°C) on proteins and fats contained in meat products promotes the formation of polycyclic aromatic hydrocarbons (e.g. benzo-α-pyrene) with proven carcinogenic properties. However, it should be remembered that the risk to health depends on frequency–the occasional barbecueshould not affect the condition of your body. If a holiday diet is based mainly on grilled dishes, there is a good chance of a health risk, e.g. the deterioration of the cardiovascular condition, disturbances in cholesterol levels, or gastrointestinal irregularities.

Fit BBQ recipes

For fans of healthy eating and a balanced diet, we have prepared an amazing recipe for a fit burger! An exactly defined macro, only healthy ingredients, and no unnecessary high-calorie additives. Check the link below, where you will find the precise way to prepare our burger – and be sure to let us know how it tasted!

Turkey burgers with baked sweet potatoes

Choose healthy substitutes for popular foods

On the surface, it mightseem difficult to prepare healthy substitutes for popular barbecued dishes. In fact, it takes very little to prepare extremely tasty and fat-free dishes which will satisfy many gourmets with their taste.

• Fatty meats in the form of bacon or sausages can be successfully replaced with chicken or turkey skewers, which, accompanied by vegetables and dried or fresh fruit, can turn out to be incredibly tasty
• Instead of mayonnaise, prepare a tzatziki sauce – all you need is natural yoghurt, grated cucumbers, a little lemon juice, and salt and pepper, to create an extremely tasty and refreshing sauce for meat
• Instead of ketchup, it’sbetter to use mustard.which contains mustard seeds, which aid digestion and reduce the feeling of heaviness. You can replace sugar-filled tomato sauce with a homemade salsa based on vegetables and aromatic spices.
• Alcohol is an indispensable addition to a barbecue, and flavoured beers with an enhanced content of sugar and carbohydrates are becoming an increasingly frequent choice.But in their place it’s much better to prepare homemade lemonade, which is equally refreshing.
• It is difficult to imagine a barbecue without includingbread, but remember that this is another dose of calories. Therefore, instead of an extra slice of bread, it is better to choose an additional portion of grilled vegetables, e.g. zucchini, peppers, eggplants, champignons,or tomatoes!

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Yoga – physical activity for a healthy body and a peaceful spirit

Why should you take care of your body and soul with yoga?

For some it is an ideal form of physical activity, for others it still appears as an exotic training method. One thing is certain – the number of yoga enthusiasts has been growing for a long time, and it is unlikely that its increase in popularity will diminish! Professional athletes, show-business stars, and online influencers – all are proud to mention practising yoga and the many benefits they owe to it. What makes it unique? What makes people more and more willing to decide to take it up?

What do we call yoga? Some relevant information

The holistic impact of yoga on the human body makes it difficult to clearly define it. On the one hand, it is often mentioned as a form of physical activity which allows it to affect the body and mind equally. The cradle of yoga is India, where, for hundreds of years and many generations, it was cultivated as a form of daily physical and spiritual training – one of the main assumptions of yoga is finding the optimal balance between emotions and movement, limiting excessive body speed, and gradually striving to achieve better and better results in one’s personal and professionallife.

Yoga as a word is considered in three dimensions

• Self-control – learning about one’s own drives and desires,which should be disciplinedon the road to complete self-fulfilment;
• Path / travel – adopting appropriate standards and regular practices which will facilitategreater efficiency to achieve an optimal connection between body, soul, and psyche; yogis often indicate that this process lasts for the rest of our lives, and every day we have the opportunity to become a better and better version of ourselves;
• Unity – developing the integrity and compatibility of the body with the mind, which will alloweasier understanding of the world around us, and opening up to it for new experiences.

The popularity of yoga began to increase over the years to reach the status of one of the most-chosen “training methods”, or active forms of spending free time. Today, in addition to activities at independent schools and clubs, yoga classes are a frequent item in the programmeof fitness clubs or gyms  – from group training and individual exercises to collective training organised in the open air (often taking the form of workshops or camps, which are usually run in a quiet place and in the midst of beautiful nature, for even-greater peace and perfect silence).

What should you know before your first session?

• Eat a meal at least 2 hours before the start of the exercise – yoga consumes a lot of energy, which is providedby the diet, but you shouldavoid excessively loadingthe stomach with food
• Choose a comfortable and well-fitting outfit –clinging sports leggings made of flexible material arethe best solution. Yoga asanas require a lot of freedom of movement from the practitioner, which should not be limited by clothes which restrict movement
• Yoga training is performed only in socks, which allowsa much-better sense of movement and contact with the ground. Invest in your own exercise mat and yoga cube – not only for convenience, but also to maintain safety related to hygiene or immunity
• A yoga cube is a helpful gadget. Thissmall and lightweight device made of soft but durable foam can be valuable when attempting to perform certain positions.

What does yoga give you? Find out about the many benefits!

What makes yoga so well received by many people? Asanas (exercises) and positions performed during yoga training have a comprehensive and incredibly positive effect on people. Thanks to this, every sphere of life greatly benefits, and, as a consequence, everyday functioning gains a completely new quality.

Positive aspects of yoga for health and physical condition

There is no doubt that asanas allow the involvement of the whole body, and the activation of a number of muscle groups, including deep postural muscles, which are responsible for stabilising the body (the so-called core) and maintaining thecorrect figure. Exercises and positions in yoga are an ideal way to strengthen weakened muscle groups, while at the same time they allow you to relax excessively tight and contracted structures. Often people deciding on yoga experience less pain, especially around the spine, e.g. in the lumbar area, which is a frequent consequence of prolonged sitting at a computer and working behind adesk.

Another and equally valuable benefit is the increased flexibility and mobility of the whole body. Stretching the muscles, together with the elasticity of other structures (including tendons, fascia and ligaments), allows you to counteract the existing restrictions which often hinder the performing of daily activities. Improving the range of joint mobility reduces the risk of injury, and also allows better nutrition of the intervertebral discs, which is one of the elements in the prevention of various dysfunctions of the musculoskeletal system, e.g. discopathy.

In addition, yoga is extremely valuable for

• improving the work of the respiratory system, regulating the breathing cycle itself, learning calm and deep breathing (both the thoracic and diaphragmatic paths), improving oxygen transporting within internal organs (e.g. improving the oxygenation of the heart muscle or brain)
• regulating blood pressure and improving the distribution of nutrients to working muscles and other organs
• improving the appearance and health of the skin, inter alai, due to better nutrition and themore-efficient purification of unnecessary and harmful metabolism products, thus increasing the level of telomerase (an enzyme which has rejuvenating properties for cells),
• increasing the natural immunity and preventing thepremature ageing of the body,
• regulating hormonal activity (among others, thereduction of the level of cortisol – a stress hormone which promotes fat storage)
• improving the working of the nervous system, and reducing its excessive load (i.e. after an intensive and exhausting day at work).

Yoga and mental health

A marked decrease in cortisol resulting from yoga exercises is also associated with improved mental health. In addition to relaxing the physical sphere, yoga also affects mental health. Over time, and with subsequent sessions, excess stress is dissipated, which translates into improved daily functioning. Apersistent state of excessive tension can be the reason for a number of problems, e.g., insomnia, grinding theteeth at night, or a constant feeling of tiredness and lack of energy. The effort made during the practice of yoga makes it possible to get rid of this excessive state of nervousness and irritability, and it can support psychological functions (e.g. concentration), and improve general well-being.

Yoga is also a form of spiritual development

It is not without reason that yoga is mentioned as body and spirit training. Reducing the level of stress and eliminating physical limitations (e.g. persistent pain) is an ideal starting point to knowing yourself. Understanding your own flaws makes it easier to work on them to become a much better person! This approach is valuable not only for yourself, but also for your environment -people will definitely notice a change in your current behaviour!

Thanks to yoga, many people can understand their emotions, unleash greater motivation and creativity, and change their attitude to deal with everyday problems. Larger energy reserves provide the power to break down barriers which previously seemed impossible to overcome. Yoga practitioners mention that they confront their difficulties more calmly and think more positively. What’s more, their self-confidence also increases, which can improve their social life, and make interpersonal contacts easier.

The 5 biggest myths about yoga

There are rumours and inaccuracies in every sphereof life which are usually the result of insufficient knowledge and doubt. It is no different in the case of yoga. Here are the 5 most-commonly repeated myths about this training method whichmightdeter us from deciding to tryit in practice.

Yoga is inseparable from religion

It is hard to deny that practising yoga affects the spirit and the mind – especially asit was mentioned in one of the earlier passages. However, some people wrongly citethe inherent religious aspect. It is true that yoga is firmly rooted in Hindu culture, and is often part of Buddhist practice as one of the forms of meditation. However, this is not a contra-indication for non-believers or those following other religions. Anyone, regardless of religious views, can practise yoga.

Yoga is an activity directed mainly at women

Gender does not determine the possibility of practising yoga in any way. The greater number of women in group classes is due rather to the fact that it is a substitute for other and “more masculine” disciplines for them. Fortunately, this strange view is slowly becoming a thing of the past, and men are more-willingly deciding to test yoga on their own skin.

Yoga is an activity recommended for well-stretched people

This is another myth which wrongly disqualifies people with a limited range of joint mobility. Yoga in no way requires participants to have prior contact with sport, and virtually anyone can try their own strength in performing asanas or specific positions. As in any discipline, it is also important here to adapt the level of difficulty to the individual capabilities of the exerciser. So that every workout is not only a challenge, but also a pleasure for the body and spirit.

Yoga is not tiring

It doesn’t have tobe tiring, buteverything really depends on your own commitment and your selected positions and exercises. However, although yoga is associated primarily with slow and precisemovements, most people dofeel the effects of the first training sessions for the next few days at the beginning of their own path! The global nature of asanas and the involvement of a large number of muscles can cause fatigue to set inover time. However, if a greater effect is desired, no one will prohibit an increase in intensity (e.g. bystronger emphasis in the muscle-tension phase).

Strength training does not go well with yoga

Finally, something for gym lovers and heavyweight training, who sometimes approach the subject of yoga quite favourablyas a way to complement their exercises. A skilful combination of these two training methods can prove extremely valuable in the context of shaping a muscular figure, which, at the same time, will allow you to increase the mobility of the locomotor apparatus, and maintain an optimal level of flexibility in your structures. In addition, yoga can be successfully used as a replacement form of dynamic and static stretching, which, however, is often neglected by body-sports enthusiasts.

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Start the Fight Against Cellulite and Stretch Marks!

How do you get rid of cellulite and stretch marks?

What are the greatest enemies of the female body? All ladies would probably agree that there are no more troublesome imperfections than cellulite and stretch marks! How should they be prevented? What can you do to avoid getting them? Which methods prove effective? Can you get rid of cellulite and stretch marks at home?

What is cellulite?

The well-known “orange peel” effect, which is visible in the form of the uneven skin and unsightly bumps, is professionally referred to as cellulite. In fact, we are dealing with distorted adipose tissue, that lies under the skin and causes adverse compression (pressure) on connective tissue. As a result, the accumulated fat begins to grow and over time it builds up in the form of lumps that are enlarged adipocytes (fat cells). It is also worth noting that adipose tissue in the form of cellulite is filled with numerous toxins that are not discharged from the body due to co-occurring microcirculation disorders.

How is cellulite formed and where does it occur?

It is difficult to point to one specific factor contributing to the development of cellulite. Impaired circulation results in difficulty removing residual subcutaneous water and secondary metabolites, which are accumulated in adipose tissue. Increasing its size along with irregular distribution and pressure on the surrounding connective tissue causes unsightly wrinkles reminiscent of the appearance of orange peel. Circulatory problems are one of the most common causes of cellulite.

However, there are many other, equally important reasons that can cause a lot of cellulite-related imperfections in the female body. Among them, we can list the following:

• low level of physical activity or total restriction of movement, to the necessary minimum, and a sedentary lifestyle;
• hormonal disorders – excessive oestrogen levels and progesterone deficiency;
• diet that is high in sugar, salt and processed products (e.g. containing preservatives);
• wearing overly tight clothes and high-heeled shoes causing circulation problems;
• smoking and excessive alcohol consumption;
• posture defects leading to blood circulation problems in the lower extremities.

Cellulite is most often accumulated in the area of the lower limbs – thighs, buttocks, hips and calves. Nevertheless, quite often it is also noticeable on the abdomen and arms. According to some specialists, this may be related for example to hormonal activity or individual genetic predispositions of the body.

Who can have problems with cellulite?

Virtually every woman, regardless of age or current body weight, can struggle with the problem of orange peel skin. Lifestyle, however, has a huge impact on the risk of its formation. Obese people, who eat unhealthily and avoid physical activity, show a much greater predisposition to the development of cellulite than others.

What are the ways to get rid of cellulite?

Fighting cellulite is a big challenge. Especially due to the fact that excessively accumulated fat is not the effect of a few days, but a few years. Therefore, specialists agree that counteracting cellulite should be multidirectional – the comprehensive interaction of various stimuli and methods can be effective in getting rid of fatty lumps and facilitate the removal of toxins from the body. Find out which methods will help fight stubborn cellulite and help you regain your ideal figure.

Start moving!

The introduction of physical activity will certainly prove valuable for stimulating circulation, improving the removal of toxins accumulated in adipocytes (e.g. along with sweat) and stimulation of the mechanisms contributing to the loss of accumulated fat. You can simply start with walks and training at home, and later start going to the gym and doing exercises focused on shaping specific parts of your body!

Change your eating habits

A healthy and balanced diet is in most cases a solution to many problems. In the case of cellulite, you should get rid of empty calories and junk food, and in their place introduce balanced products with a high fibre content. What’s more, it’s worth focusing on hydration – water is one of the best and safest ways to detoxify your body, and it helps regulate your body weight.

Take suitable dietary supplements

One could argue that supplementation is not necessary, but on the other hand, why not help your body fight cellulite? Dietary supplements supporting the loss of subcutaneous water (e.g. containing cranberry fruit extract or nettle leaf extract), vitamin and mineral complexes, healthy fats (Omega-3) and green tea will prove to be a good solution. The latter is particularly valuable because of the stimulation of the metabolism and the high content of various active ingredients (e.g. polyphenols, catechins, EGCG), which have antioxidant properties and may prove helpful in combatting oxygen free radicals.

Take care of your body

Daily skin care will definitely help blood supply to the skin and help reduce circulatory disorders. Body parts with stubborn cellulite should be treated with special cosmetics (e.g. body balms or gels), which in combination with an alternating shower temperature and a rough sponge will certainly help get rid of the problematic “orange peel” issue.

Comprehensive anti-cellulite treatments

Non-invasive aesthetic medicine will also help restore the body to its former glory. Regular lymph drainage sessions, shock wave therapy or Chinese cupping massage will help cleanse the body of excess fat deposits and stimulate the natural mechanisms for removing unnecessary waste products. What’s more, they will effectively stimulate nutrition processes and visually improve the appearance of the skin.

What are stretch marks and how do they form?

According to experts, a stretch mark is a scar occurring as a result of tearing collagen and elastin fibres. Both proteins are basic components of the connective tissue that makes up our skin, so a break in their structure causes visible imperfections in the form of spindly bands with a parallel course. How do stretch marks occur? In most cases, this is the effect of overly strong and rapid stretching of the skin, which far exceeds its capabilities for elasticity.

Causes of stretch marks

Stretch marks are a condition affecting all women, no matter how often they look after their own body. Specialists agree that they are largely a consequence of excessive weight changes, e.g. as a result of intensive weight loss or after pregnancy and giving birth. At the same time, they point out that this rule is not set in stone, and you can often see that women with larger body masses may not have stretch marks at all. What could be the reason for this?

The factors mentioned often include innate genetic conditions that can lead to a disruption in the natural mechanisms for the production and regeneration of skin fibres. As a result, collagen and elastin present a significantly greater susceptibility to damage and visibly limited elasticity.

Stretch marks can also be the result of the following factors:

• excessive drying of the skin and limited hydration, for instance due to poorly selected cosmetics, improper body care or simply skin conditions;
• mechanical factors, such as bodily injuries or excessive physical activity;
• hormonal problems, especially overly high cortisol levels – a stress hormone that reduces the strength of elastin and collagen proteins;
• improperly balanced or excessively restrictive diet, accompanied by deficiencies of vitamins (A, C, E, niacin), minerals and elements (zinc, silicon, magnesium, manganese or copper) and healthy fatty acids

Ways to fight bothersome stretch marks at home

Many women decide to visit beauty salons that offer many treatments to minimise the visibility of stretch marks and reduce the risk of recurrence. The use of mesotherapy, microdermabrasion or professional chemical peeling is effective, but also extremely expensive – a high price can be quite a barrier, and not everyone can afford such a large expense.

But don’t give up! There are many effective methods available for every budget, allowing you to deal with stretch marks and restore the proper appearance of your body. Thanks to carefully selected actions, we can fight troublesome and unsightly imperfections that can cause complexes and low self-esteem! See for yourself that it’s not difficult!

• Prepare your own body scrub – mix olive oil with lemon juice and coffee grounds. The mixture, as prepared in this way, should be spread and gently massaged into the area of the body with the stretch marks, preferably with the help of special washers or cosmetic gloves. After a few dozen minutes, rinse off the scrub.
• Ensure proper skin moisturisation, especially after exfoliation. For this purpose, you can use coconut oil or shea butter.
• Physical activity plays an important role, especially during pregnancy. Regular workouts will allow you to gradually increase the elasticity of your skin, improve its microcirculation and help reduce increased cortisol levels.
• Take care to follow a healthy and varied diet – go for products rich in the aforementioned vitamins and minerals (including vitamins A, C, biotin, niacin, zinc, silicon, magnesium, manganese, copper) that have a valuable effect on skin’s functions (e.g. flexibility).
• Take supplements that will complement your daily diet, not only with the above-mentioned active ingredients, but also provide a range of other components, equally valuable for the skin, e.g. hyaluronic acid or hydrolysed collagen.

Don’t forget about proper hydration – consuming at least 2 litres of water a day will help you prevent dry skin, help remove accumulated toxins from the body and boost various regeneration processes.

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Physical activity while menstruating – yes or no?

Menstruation can be quite problematic for many women, and often leads to various sacrifices. Is the common belief of limiting physical activity during menstruation right?

When the hard days come

Every month, the female body informs us of the upcoming menstrual cycle. Depressed mood, mood deterioration, lack of energy and sometimes intense abdominal pain are ailments that women have to deal with for some time. Obviously, this condition is temporary and everything returns to normal once the period has ended. While menstruation itself does not have to be a nuisance, a few days before it starts – when the progesterone level is its highest – discomfort may prevail. It is difficult to talk about feeling motivated to do any activity, when persistent ailments can throw you off balance.

But the pain is not always intense enough to keep us away from full activity! Often women decide to wait out this time and give up training as a preventative measure, which in their opinion could only make the current condition worse. An equally frequent solution is to reach for sweets, which allow the release of endorphins in the body. Their action helps to alleviate persistent irritation and facilitate the restoration of emotional balance. During menstruation women often feel sad, tend to cry and have difficulty maintaining proper concentration.

However, it’s hard to expect results sitting under a warm blanket and polishing off another bar of chocolate. Not to mention that sweets are packed with calories and a “great” source of sugar and unhealthy fats. Very often, the effects achieved during weight loss are lost and all the work is wasted. The vicious circle repeats itself, and the best excuses are “an innate tendency to gain weight” or “an overly slow metabolism”. With such an approach, you can’t hold a grudge against anyone except yourself.

Are sports and physical activity during menstruation allowed?

They are not banned, that’s for sure! Every woman experiences her period differently. However, if menstrual pain can be relieved with ordinary painkillers, then exercise should certainly not be considered as something that is off limits! Especially when you practice regularly! What’s more, less intense training may result in many important benefits:

• physical activity can lead to the relaxation of overly tense muscles and relieve intense cramps in the lower abdomen, which will alleviate abdominal pain
• exercise will increase the levels of the previously mentioned endorphins and will result in a distinct improvement of the mood, which will allow for emotional balance to be regained without the need to consume empty calories
• since we are talking about calories, physical exercise will certainly reduce the desire to reach for something sweet and will reduce excessive appetite
• exercise can help to stabilise the hormonal balance

What about the intensity?

Try to listen to your body and understand what it wants to communicate to you – the level of persistent pain is a determining factor for the workout. In the case of severe ailments, it is worth doing activities that relieve the abdominal muscles, such as yoga, running, swimming, pilates or stretching. In the case of intensive bleeding, it is worth giving up strength training or interval training, which can only intensify the blood loss. However, there is no universal training plan for exercise during menstruation. If the gynaecologist sees no reason to avoid it and you still feel well, nothing stands in the way of doing some exercise at the normal intensity!

Diet and supplementation are equally important!

Often, during weight loss menstrual problems occur, which is the result of an excessive energy deficit and the consumption of too few calories! Starving and attempts to get rid of the extra kilograms very quickly may often lead to various hormonal disorders, which are a consequence of vitamin and mineral deficiencies in the daily diet. Lack of regularity in the subsequent cycles or excessive pain during menstruation is also a frequent effect of an ill-balanced diet.

Physical activity is associated with an increased nutritional demand, which can be difficult to cover with daily nutrition. Especially if the diet itself does not provide the optimal amount of the most important active ingredients. They all are important, but in the context of menstruation, special attention should be paid to:

• iron
• magnesium
• vitamin D₃
• folic acid
• B vitamins

The above-mentioned ingredients are best delivered in the form of a vitamin complex specifically designed for physically active women! The Olimp Labs and Olimp Sport Nutrition brands offer several formulations that will supplement your diet with the necessary components and provide quick and convenient support every day. Formulations such as Vita-Min plus for Women or Vita-Min Multiple Lady from the Queen Fit series are products made in the Olimp Laboratories pharmaceutical company, using the highest quality ingredients, tested for microbiological purity, which were selected in easily assimilable forms. This ensures that the supplements are effectively absorbed. In turn, the carefully selected levels of the individual components guarantee the safety necessary for use.

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Rubber training bands – a real breakthrough in buttock training!

Can you develop a beautiful figure and firm buttocks using rubber training  bands?

Long hours at gym, and you still cannot achieve the desired effect? Maybe it is worth choosing a completely new dimension of exercise? Leave behind the weights for a moment, give up and forget about exercising on various machines, and try durable mini rubber training bands. Discover how they can help you on your way to a slim figure!

What are rubber training bands and what are the benefits of using them?

Mini rubber bands are small training accessories that will definitely steal the hearts of exercise enthusiasts and those who want to spend their free time getting active. Originally, rubber training bands were made of stretchable latex ensuring high resistance related to the pulling force. Currently, training equipment manufacturers are focusing on elasticated fabric  bands, which not only provide a similar level of flexibility, but also  resistance to mechanical deformation. The fabrics of the mini band straps are also skin-friendly – they do not cause irritation, do not rub the body and do not pose even the slightest risk of allergic reactions, which is a common problem with latex material.

Mini rubber training  bands are recommended for everyone and for all sports. There are no specific indications or contraindications to the use of rubber training bands as an element to enrich an existing training regime. The simple design, small size and ease of use make mini band straps work successfully, e.g. they can be used for home training or outdoor exercise. Small elasticated fabric bands can be used, among other things, as a supplement to stretching exercises, football training or yoga and pilates sessions. Everyone, regardless of their own skill level, will be able to benefit from the use of rubber training bands.

Advantages of rubber training bands

• They enable the involvement of virtually every muscle group
• They are great for training the legs, hips and buttocks
• They have modulated and controlled resistance, which can be adapted to needs and capabilities
• They work as accessories that facilitate muscle activation during warm-up
• They are good for improving muscle endurance
• Universal use – they will work equally well during weight loss, body shaping or muscle strength improvement
• Recommended for women and men at all progress levels
• They reduce the risk of dangerous injuries
• They can help improve range of motion and increase the mobility of joints
• The hypoallergenic fabrics are strong and highly extendable
• The small size and weight allow for easy packing into a training bag

Are you wondering which rubber training bands to buy, or are you looking for a high-quality product? Simply try the Olimp Sport Nutrition mini rubber band – made of comfortable and stretchable fabric, skin-friendly, available in vivid colours. We recommend checking our online store, where, in addition to rubber training bands, you can find many other equally useful products for diet and exercise.

Optimal buttock exercises with rubber training bands!

Training plans based on exercises using the properties of rubber training bands are great for shaping the buttocks – one of the most-exercised areas among women! Achieving firm and visibly defined muscles in this part of the body is the aim of most active leisure enthusiasts. Thanks to Olimp Sport Nutrition rubber training bands, their efforts will now bring even better results! Here are a few simple exercises that will help you achieve the desired slim figure.

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Homemade ways to improve the appearance of skin, hair and nails

Every woman can take care of herself without leaving home! Here are some recipes for simple and effective cosmetics that will help you take care of your body. Quick to prepare, without artificial components, only healthy and safe ingredients, and, above all, universal application – see for yourself that you can prepare valuable cosmetics at home.

A nourishing hair mask with a vitamin bomb

• 1 mango
• 1 peach
• 2 teaspoons of olive oil
• A small cup of plain yoghurt (approx. 150 g)
• 1 tablespoon of a muesli mixture with no added sugar

Mix the yoghurt with the muesli and fruit until it becomes smooth. Then add the oil and mix gently and slowly. Apply the prepared mask to the hair (thick layer) and leave for at least 30 minutes. After that time, rinse off the mask and wash your head thoroughly using your favourite shampoo.

Oat face and body scrub

• 4 tablespoons of milk
• 2 teaspoons of honey
• 2 tablespoons of olive oil
• 2 tablespoons of oat flakes

The flakes should be ground to a fine consistency (e.g. in a coffee grinder). Then they should be mixed with other the ingredients to obtain a smooth consistency. The scrubs should be used shortly after preparation due to the rapid thickening.

Nail regeneration conditioner

• 1 teaspoon of honey
• 1 medium-sized apple
• A few drops of olive oil
• 1 tablespoon of fresh lemon juice

The apple should be grated on a fine grater to create a pulp. Then mix it with the rest of the ingredients to obtain a smooth consistency. Apply the conditioner by immersing your fingers in it for about 15 minutes.

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What is safe and sensible weight loss?

Weight loss should be more effective than dramatic! If you lose weight rapidly, you may also soon suffer from the yo-yo effect. Do you want to avoid unnecessary mistakes as well as saving time and your nerves due to lack of results? Here are some ground rules for wise and healthy weight loss!

Eat enough calories

One of the most common slimming mistakes is creating an excessive caloric deficit in your daily diet.  Energy balance reduction should be done gradually, and it should be adjusted to individual needs. The myths surrounding the effectiveness of starvation diets have long been debunked! Therefore, you should first of all make sure that your calorie intake is adequate to the intensity and frequency of your workouts.

Provide adequate fibre in your daily diet

The majority of women, especially those who are starting their journey into healthy diets and training, do not consider protein as their ally. Why? The reason is the fear of an excessive increase in body mass, as fibre supports the increase and maintenance of muscle mass. It’s difficult to disagree with that; however, you shouldn’t forget that protein helps to maintain feeling full and facilitate appetite reduction. What’s more, unlike other macro elements (i.e. fat and carbohydrates), proteins aren’t so calorific and don’t cause the growth of the fatty tissue.

Fibre should be provided in the daily diet by both animal products(like meat, fish, eggs, dairy) and plant products (like tofu, nuts, legumes, seeds and beans). However, many women may have some difficulties in eating the suggested amount of protein. This is why it is a good idea to complete your daily diet with protein powders (such as Whey Protein Complex 100% or Veggie Protein Complex from Olimp Sport Nutrition), which help you supplement your daily diet with complete protein in the form of filling and tasty shakes!

Remember sleep and recovery

Every workout is a huge effort for our body. Although it may seem that only muscles are put to the strength test, we mustn’t forget about the nervous system, which is overburdened during a workout. It’s responsible for optimal bodily functions, including proper concentration and muscle work. We should make sure that our body properly recovers after each training session. Rest plays a key role in weight loss and body shaping.

One of the best ways to achieve body recovery after an exhausting workout is sleeping, during which the nervous system can normalise its condition and get rid of overstimulation.  Nonetheless, sleep is not only important for the muscle and nervous systems. A sufficient amount of sleep (between 6 and 9 hours for an adult) has a positive effect on the hormone balance:

• it reduces the level of ghrelin, which is responsible for the feeling of hunger,
• it maintains optimal leptin concentration, which is responsible for feeling full and snacking reduction
• it normalises the level of cortisol, the stress hormone, which encourages a build-up of body fat due to a sugar level increase

Sleep problems are often caused by overly intense physical activity, which is considered by the body as a stress-inducing factor. A highly standardised extract of the ashwagandha root, included in Ashwagandha 600 Sport may prove to be a great help with such issues.This plant belongs to the group of natural adaptogenic ingredients with a positive influence on a body undergoing severe mental and physical fatigue.  Its properties can be conducive to the sleep process as well as post-workout recovery.

Adjust workout intensity to your abilities

In a way, this adds to the previous point referring to sleep and recovery. During weight loss many people falsely believe that tough and sometimes even exhausting workouts are the key to success.  However, overly intense workouts will have the opposite effect, not moving us forward to our ideal figure, but making us stand still with no effects. Following the “less is more” rule, a much better idea is to do exercises that won’t be very exhausting, but will allow us to retain some energy, thus protecting us from an uncontrollable increase in cortisol levels.

Bet on complex supplementation

There are numerous products facilitating the slimming process, supporting body fat reduction and proper body weight control. However, you should remember that supplements are only an addition to diet and workouts. Without a diet and training plan, you’re less likely to achieve any outstanding effects. First of all, you should take care of the basics, and then choose adequate, valuable support.

Which Olimp Sport Nutrition products are worth mentioning?

• Fat burners consist of numerous active ingredients (including plant extracts – guarana, green tea, bitter orange, black and cayenne pepper, forskohlii; magnesium, L-tyrosine, niacin), which have a multi-dimensional effect on the metabolism, nervous system function and subcutaneous water loss (products: Thermo Speed, Thermo Stim, Therm Line, or for women: Define It Lady)
• Products with L-carnitine amino acid, having an impact on metabolism as well as the transportation and use of accumulated body fat as a source of additional energy for exercise (L-carnitine Xplode, L-carnitine Extreme Mega Caps i L-carnitine Extreme Shot)
• A complex combination of highly standardised plant extracts without stimulating ingredients such as caffeine (Liporazor)

However, fat burners are not the only products which will prove useful in the slimming process and the fight with extra body fat. Other products are also a good option, for example, complexes of vital vitamins and minerals (Vita-Min Multiple Sport, Vita-Min Multiple Lady), healthy fatty acids (Gold Omega-3 Sport Edition, ALA 200), or protein bars and snacks reducing the appetite for highly calorific sweets (Olimp Protein Bar, Olimp Protein Snack or Olimp Veggie Protein Bar).

Keep your body properly hydrated

We’ve already mentioned that water is a true friend of every woman. Proper hydration levels significantly support maintaining proper body weight and cleansing the body of  unnecessary secondary metabolites, as well as suppressing excessive hunger. What’s more, water is a source of essential minerals (including magnesium, sodium, potassium and calcium), which have a valuable impact on a daily diet. You should drink at least 2 litres of water every day in small portions; you shouldn’t feel thirsty, as it’s a sign of dehydration.

Don’t have too many cheat meals

A cheat meal is a true reward after following a diet plan for the whole week or month. Eating your favourite fast food or sweets has a positive impact on the psyche, which is put to the test in the first few weeks of weight loss after eliminating unhealthy, though delicious, snacks. An occasional “fling” doesn’t pose a problem. It’s worse when we lose control over our appetite, and during one cheat day we make up for the energy balance from the whole week; then all our sacrifices are wasted. Remember to eat cheat meals in moderation. Otherwise, just like the mythological Sisyphus, we’ll be doing work which doesn’t make much sense and what’s worse, which doesn’t bring desired effects!

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Turkey burgers with baked sweet potatoes

Ingredients/3 servigs:

Burger:

– 400g minced turkey breast meat

– 1 small onion

– 1 tsp of sweet pepper

 – salt and pepper

– 1 tsp of chicken seasoning

 – ½ tsp of nutmeg

Baked Sweet Potatoes:

– 450g sweet potatoes

– a bit of rosemary

– 1 tbsp of oil salt marjoram

Sauce:

– tdsp of Greek yogurt

– 3 tbsp light mayonnaise

– 3 tbsp of ketchup

Additionally:

– 3 whole grain Kaiser rolls

– 1 tomato

– ½ red onion

– Iceberg lettuce

– mustard

Preparation:

Peel the sweet potatoes, cut into quarters and mix with the oil and spices. Place on a paper lined tray and bake in the preheated to 200 degrees oven for about 25 minutes until soft inside and brown outside. When potatoes in oven, chop the onion and fry in a pan, add turkey meat with spices, mix thoroughly and then knead burgers manually. Fry the burgers in a pan with a bit of oil. Do not fry them for too long not to make them too dry. You can also grill them. Mix the ingredients for the sauce in a small bowl. When the meat and sweet potatoes are ready, make your burger. Spread the roll with a bit of mustard, put a lettuce leaf, meat and vegetables. You can add the sauce to the burger or eat it with your sweet potatoes.

Macro (1 serving): 550 kcal B40 W70 T15

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Beautiful on the inside – find out how to get healthy skin, hair and nails!

How should I care for the health of my skin, hair and nails?

Beauty is not only about having a beautiful body! It also means having a healthy and properly nourished complexion, impeccable skin, shiny and volumised hair, and strong nails. Every woman wants to take care of herself in the best way possible, which involves using a wide range of products to keep her body in top shape. But what can be done when even expensive cosmetics don’t have the desired effect any more?

What can be the cause of poor skin, hair and nails condition?

The starting point for our thought process is to know the possible risk factors that can more or less adversely affect a woman’s beauty. When you know the probable causes of abnormalities in the skin, hair and nails, it is much easier to start taking action to restore them to their former glory. Find out what to look out for in order to reduce the potential risk of deterioration of your body’s condition.

Stress is your enemy!

It will come as no surprise that stress plays an important role. This is one of the basic factors that contribute to the progressive ageing process, which increases the impact of unfavourable oxygen free radicals. The excessive influence of oxidative stress encourages deterioration of the condition and strength of cells, may cause damage to them, and hamper regeneration mechanisms, among other things.

Not all cosmetics are helpful and safe!

Another, and equally important, issue includes cosmetics and, to be more precise, their compositions. We often decide to use a variety of lotions, conditioners, shampoos and a range of other products that provide valuable care and regeneration. In fact, their compositions leave much to be desired! Some of the components present in cosmetics (e.g. glycol, parabens, silicone, SLS, paraffin or triclosan) can be extremely dangerous to health and cause various abnormalities such as inflammation, disorders preventing the skin from breathing, clogged pores, excessive dandruff and even acne lesions! That’s why careful analysis of labels before buying is so important!

Other risk factors

• Non-implementation of basic hygiene and body care principles
• Alcohol and cigarettes foster skin deterioration and ageing
• Environmental pollution, e.g. high smog and exhaust emissions in large cities
• Extreme weather conditions (e.g. high or low temperatures, intense wind, excessively dry air)
• Excessive exposure to sunlight (e.g. while sunbathing) without adequate protection

Does nutrition play a significant role in women’s beauty?

The popular saying you are what you eat  isn’t just about getting fit and fighting excessive weight. Often, a poorly balanced diet, vitamin and mineral deficiencies, improper hydration and consumption of large quantities of processed foods result in significant deterioration of the condition and functionality of the skin, hair and nails. Maintaining a varied diet, using good quality products and providing optimal amounts of necessary macro and microelements are all very important.

What should a diet for healthy skin, hair and nails contain?

• Collagen – a protein that is a basic building material of the connective tissue that forms our body. Optimal collagen content affects, among other things, skin elasticity and firmness, resistance to mechanical forces (e.g. to pressure), as well as its healthy and youthful appearance; it is often recommended for reducing visible imperfections

• Hyaluronic acid – one of the most popular components used in aesthetic medicine. It supports preservation of the right facial volume, proper hydration and correction of various abnormalities (e.g. deep wrinkles)
• Minerals – a daily diet cannot do without a variety of minerals that have a positive effect on healthy complexion, and strong hair and nails. If you want to take care of yourself and of your beauty, you must first provide your body with optimal amounts of zinc, iodine, copper and selenium.

Recommended products:

VITA-MIN MULTIPLE SPORT MEGA CAPS

• Nettle and horsetail – two extremely popular plants with medicinal and cosmetic properties that help maintain optimal condition of skin, hair and nails; horsetail is a rich source of silica with a wide range of effects in the body, e.g. it prevents hair brittleness and loss, reduces the uncontrolled rupturing of blood vessels and protects against swelling; nettle has a valuable effect on the strength and appearance of hair and promotes a reduction of subcutaneous fluid build-up, being one of the elements in the fight against cellulite.
• Vitamins – vitamins A, B₃ (niacin), B₇ (biotin) and C are invaluable components of everyday diets to maintain health and beauty, which proves their valuable contribution to many processes, including to maintaining correct collagen synthesis, reducing oxidative stress and fighting against oxygen free radicals; their deficiencies are a frequent cause of skin deterioration (e.g. tendency to bruising and damage), excessive hair loss or clear nail brittleness.
• Water – the role of water in maintaining the healthy condition of hair, skin and nails is primarily related to the effective cleansing of the body of accumulated toxins and metabolic waste products; we should drink at least 2 litres of water a day, which will help us maintain efficient metabolism and contribute to proper hydration.

Is it worth using dietary supplements?

Although our daily diet may be rich in valuable and high-quality products, unfortunately this may not be sufficient to cover daily demand. For this purpose, we should focus on comprehensive and multi-component supplementation. Olimp preparations enable instant and convenient supplementation of your diet with valuable and necessary components that were obtained from high-quality, tested raw materials. The supplements, thanks to the pharmaceutical standard resulting from the use of advanced production technology in an innovative research and development centre, ensure the highest level of safety during use.

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Water – a woman’s best friend!

What should every woman know about water?

Although everyone knows that water plays an extremely important role in the body and health, in practice the need to maintain an optimal hydration level is still underestimated. Making a healthy habit and drinking water regularly is extremely valuable, especially for women working on their dream figure!

A few words about water and daily water demand

It is not an accident that water is considered a natural miracle and a life-giving ingredient. The human body consists of almost 70% water, and it also makes up the internal organs. Being precise and using numbers – water constitutes 75% of the brain, 90% of the lungs, 80% of the skin, 75% of the muscles and 24% of the bones. Water is also a component of various bodily fluids (e.g. blood, saliva, sweat) and is essential for digestion and absorption of various active substances. It is therefore difficult to indicate one particular reason why it is important to be aware of proper hydration of the body. Water is a fuel for everyone, regardless of gender, age, current level of physical activity or diet.

There are many doubts regarding the optimal hydration of the body and daily water demand. The average amount of water (for an adult with an average body type) is about 30 ml of liquid for each kilo of body weight. According to experts, the daily water demand for women should be at least 2 l, although many of them indicate 2.7 l of water. In the case of expectant mothers, the daily amount of liquid to be consumed should be as much as 3 l.

What kind of water should I choose?

It might seem easy – water is just water, it should be cold and satisfy your thirst. However, we must not forget that this precious liquid is a rich source of various minerals! Systematic drinking of water helps to support your daily diet and is a very good way to supplement your daily demand for certain ingredients.

Bottled waters can be divided into 3 main types:

• natural mineral waters – different from water intended for direct and regular consumption in terms of purity class,
• spring waters – intended for regular consumption without age or health restrictions,
• table water – water which is the result of adding natural mineral water, spring water or mineral salts of significant physiological importance (e.g. magnesium, calcium or sodium)

In terms of minerals, there are 4 types of water:

• very low-mineralised water (below 50 mg/1 l)
• low-mineralised water (from 50 to 500 mg/1 l)
• moderately mineralised water (from 500 to 1500 mg/1 l)
• highly mineralised water (over 1500 mg/1 l)

What about tap water?

More and more women and men are choosing to drink tap water, which reduces the production of plastics and protects the environment. According to the “less is more” principle, it is worth remembering that our actions are important for the reality around us. Moreover, drinking ever popular tap water saves money and time. But is it really safe? Yes, if you have a suitable bottle. The Olimp Sport Nutrition brand has recently introduced a glass bottle with a filter, which allows you to clean running water and use it in your everyday life. Thanks to the neat shape and small size of the bottle you can take it with you almost anywhere. It is a great solution for women who want to take care of the environment and their own comfort in a stylish way every day.

How do I drink water properly?

However, a large number of women may have problems with drinking the 2 l of water mentioned above. The size of the bottle may seem frightening, but dietetic and nutrition specialists have some advice for you. The most important thing is not to wait until you feel thirsty. It is much better to continuously supply fluids during the day and regularly drink water in small quantities. When you’re at work, at university, on the road or shopping, it’s worth having a bottle of water with you, which can easily improve your body hydration.

Why should I drink water? Benefits for women

• It supports weight loss – minimises appetite, reduces hunger and facilitates weight control,
• It facilitates the fight against cellulite and supports body shaping,
• It improves thermoregulation, satisfies thirst and increases the metabolism,
• It improves the condition of your skin – increases its hydration, provides firmness and nutrition, supports the maintenance of healthy skin,
• It intensifies the natural detoxification of the body, e.g. of unnecessary metabolic products and accumulated toxins

How can I drink more water? Learn about 5 simple ways!

Are there any effective methods to improve current hydration levels and increase the amount of liquid consumed during the day? Thanks to several solutions, there is a chance to provide the body with the necessary amount of water without any problems. Learn about 5 simple ways to drink more water!

1. Enrich the water with tasty and aromatic flavours so that you will enjoy drinking it. Adding freshly squeezed lemon or lime juice together with herbs (e.g. mint or rosemary) will certainly help and guarantee an interesting taste.
2. Add soups and creamy vegetable soups to your diet. Thanks to them, you will be able to deliver and supplement part of the daily amount of liquids without any problems.
3. If you like to drink lots of coffee and tea, you must remember their slightly dehydrating properties! That’s why we recommend having a glass of water along with every cup of coffee or tea.
4. Before bedtime, drink a small amount of water and place a bottle next to the bed. Often, in the middle of the night, we may rouse from sleep feeling an incredible thirst, which is a clear indication that we need to supplement water.
5. Drink water as often as you can. This will help you develop a healthy habit that will protect your body from unwanted dehydration – if you need support, you can use an app that will remind you to drink another portion of water.

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