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How to stay fit during quarantine?

Yes, you should stay fit even in quarantine! Don’t forget the summer is here and, most importantly, you need to stay healthy.

Yes, we are hoping that we get to sunbathe our bodies on some exotic beaches THIS summer. WHO (World Health Organization) recommends two and half hours of moderate-intensity or one hour and 15 minutes of vigorous-intensity physical activity a week. Or you can do a combination of both. 

Don’t worry – you can still achieve these recommendations even at home, with limited space and no special equipment! Here are some tips on how to stay fit while at home in quarantine:

Stay fit: Take active breaks 

Short bouts of activity add up to the weekly recommendation. Dance, play with your children and perform domestic chores like gardening and cleaning. In this way, you get to stay active at home.

Cheerful mother and daughter having fun on bed at home

Jump rope 

Jump rope is an amazing cardio exercise since it strengthens muscles in the arms and legs and is good for developing focus. Okay, jump rope will require a little more space because you do not want to smack things with the rope. 

Stay fit: Walk

Even in rooms, walking on the spot, or walking around, will help you remain active. If you talk on the phone, walk around your home as you speak, instead of sitting down. You can go outside to walk or exercise, just be sure to maintain a 2-meter distance from others.

It’s even better if you have a dog. Our dogs need their daily walks, and this is a great chance to grab some light exercise for you and your friend. 

Jog or cycle

Now it’s the time to get out of your comfort zone and try jogging or cycling, or both! 

If you never really got into jogging, now is the time to try! These activities can be either light or intense exercise, depending on the distance and speed you prefer. These are great ways to get active, and they can be extremely rewarding the more you get into it.

Steps

Do you have stairs in the apartment building or house? Well, you do not need a fitness step to take your steps in. Combining this with your routine cycling or jogging will make for a great workout!

Online exercises 

Thanks to the internet, we can work out at home using resources we can find for free. You just need to choose whether you like following a YouTube video or instructions from your favorite Instagram influencer. Here are some popular exercises you can do at home:

stay fit

Yoga 

Many YouTube channels even offer playlists for beginners, so you don’t have an excuse for not starting something new during the quarantine. However, if you are a beginner, you should know that yoga variations differ in intensity. For instance, yin yoga is for holding stretches and slower, while Ashtanga and Vinyasa are more intense.

Pilates 

There are many online resources available for Pilates. With this exercise, you will create balance, flexibility, and a better posture. It focuses on strengthening muscles.

Stay fit: Eat healthily

Finally, for optimal health, you should stay hydrated and eat healthily. Okay, when we say stay hydrated, we don’t mean: ‘Pour yourself a glass of wine’. You should limit alcoholic beverages. And drink water instead of sugar-sweetened beverages. 

You should include plenty of fruits and veggies, and limit the intake of fat, salt, and sugar. Choose whole grains instead of refined foods. These types of food will not only help you stay fit, but you will also feel better and healthier. 

Health

The benefits of the healthy chocolate alternative – Carob

The ancient Greeks began growing Carob tree in Greece and Italy from its native Eastern Mediterranean roots, 4000 years ago.

Ceratonia siliqua (the Carob tree) is a legume of the pea family and produces pea-like pods, containing pulp and seeds from which Carob is made. 

Today, it is cultivated in India, South Africa, Australia, South, and North America, and it’s known as the main chocolate alternative. However, Carob is a food full of fiber, antioxidants, and nutrition, thus it’s considered a superfood. 

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Why is it a better choice than chocolate?

Unlike chocolate, Carob does not consist of caffeine or theobromine, making it a healthier substitute to chocolate. They can cause irritability, hyperactivity, and sleeplessness in children. Theobromine may cause migraines in those sensitive to it, making Carob an ideal option to those wishing to avoid the negative effects of caffeine and theobromine. 

Also, it contains three times the amount of calcium that chocolate has, is fat-free, and is without the oxalic acid, the compound found in chocolate that leads to calcium-blocking. Both Carob and chocolate contain B vitamins, but Carob has the essential nutrients in higher concentrations than chocolate. It contains vitamin D and phosphorus, and being a rich source of calcium, helps in supporting healthy teeth and bones.

Chocolate needs an added sweetener, so there is a chance for insulin response when consuming it. Also, the sugar used to flavor chocolate is refined and processed, making the chocolate less healthy and flavored than the natural sugars found in Carob. These factors make it a highly nutritious, naturally sweet, and pleasant-tasting chocolate substitute.

Health benefits of Carob 

It consists of vital minerals, vitamins, antioxidants, and fiber, making it an important source of nutrition. It contains many healthy components, including Gallic acid, vitamin E, and selenium.

Carob chocolate and carob fruit powder on dark surface

Gallic acid is an organic compound found in walnuts, blueberries, flax seeds, and apple tea. It is found also in plant tannins, so it works as an analgesic, it may help against allergies, and it has antiseptic, antiviral, and antibacterial features. Recently, scientists have proved that Gallic acid is effective in inhibiting neuronal death and is used against neural disorders. Additionally, it has been shown to have anti-cancer properties which help protect the human body against lung cancers, leukemia, colon, and prostate.

Vitamin E (Tocopherol) is contained in Carob about 0.6 mg per 103 grams, making it a good source of this important antioxidant. It helps protect the human body against toxic elements as air pollution. Additionally, it helps protect it against neurological diseases like diabetes and Alzheimer’s, premenstrual syndrome, cataracts, and other eye problems. 

It is a rich source of selenium-containing 10% of our daily requirement or around 5.5mcgs per 103 grams. This essential trace mineral may help in preventing cancer, thyroid disorders, cardiovascular disease, and cognitive decline. Selenium may help in DNA synthesis and protect against infection. It is also used to treat diarrhea, which makes it a healthy digestive aid.

How can I include it in my diet?

It can be used in desserts and baking, as well as in warm drinks. In its powdered form, it can be used in smoothies and shakes and it can be added to cereal. There is Carob ice cream for those who are allergic to substances in chocolate. 

Related story:

Top 10 flat belly foods

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It is also found in bar form and other types of candy. As a low-sugar sweetener, Carob can be added to energy bars, and carob chips can be found in many trail mixes as well.

Besides is good for you, Carob has numberless uses, being a great-tasting addition to desserts with its natural taste. 

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Health

How to get over your partner without having negative thoughts?

We just can’t stop thinking about some life situations. In that inner battle of negative thoughts that are constantly revolving around, shifting the focus to something else seems impossible.

But we always have a reason for these negative thoughts, and when the reason is a breakup, we always spend so much time wondering what our ex-partners are doing, thinking, and feeling, and why such an outcome has occurred. 

It is a state of constant uncertainty that is difficult to deal with. It is difficult and painful, but it is a condition that is completely normal after a breakup and it does not last forever. We offer you some helpful tips on how to reduce the duration of this dreadful period and stop being preoccupied with negative thoughts.

Related story:
Should you break up with your partner? 

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How to stop unhealthy, obsessive, and negative thoughts after a breakup?

The brain needs to repeat certain scenarios and thoughts that hurt you to prepare you for possible similar events in the future. A certain amount of such thoughts is perfectly normal after a breakup, but sometimes there are too many negative thoughts, so you should learn how to stop them. 

Do not run away from your experience, but normalize it

Sometimes we do not have the answers to the questions that bother us and it is a completely normal state of mind to return to the same or similar topics to come up with answers. If you want to return to a “normal” state and if you want to move away from negative thoughts, you must first accept them and understand your process as completely normal. There is nothing shameful about getting over your partner. 

Change your thoughts 

No one can change their focus or thoughts into something positive in a week. But everyone can go on with their lives. Do not just think about what happened and do not be afraid of the life that follows. Be active, find new hobbies, go back to your old activities, socialize, and gradually change the way you think and feel. 

Decide to change and be specific

Although negative thoughts are normal, you should not allow yourself to get lost in their whirlpool. Breaking up is a huge life change and you are the person who has to decide exactly how that breakup will change you. From a breakup, like any other life change, you can draw a lot of positive things. Therefore, instead of self-pity, choose to learn lessons from that breakup, to find out what was toxic in the relationship. You need to understand what you do not want to see and experience in the next relationship.

negative thoughts

Replace “why” with “how” and “what”

When we experience certain losses and tragedies, we often wonder why that happened to us, why it happened at all, and why someone decided to do it. It is good to ask yourself questions after a breakup, but the emphasis should not be on “why” but on “how” and “what”. For example, instead of asking, “Why did this happen?” ask yourself, “How did this happen?” or “What can be concluded from everything that happened?” Questions with “why” can make you feel stuck. 

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Schedule negative thoughts

Since you will not be able to get rid of negative thoughts in the short term, you should at least schedule them. Schedule a period of the day when you will think about everything that has happened and answer some of the questions that bother you about the breakup. Set aside between 15 and 30 minutes a day for this, and once you have done so, return to other activities.

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Health

5 home remedies to eliminate knee pain

Knee pain is a standout among the most widely recognized medical issues we encounter during our lifetime.

The logic behind why we feel knee pain is a deformity in the skeletal structure of the kneecap and knee joint.

Anybody can be influenced by this problem, no matter of age, and the power of the knee pain can differ from mellow to serious. An ideal approach for treating and curing this uncomfortable and excruciating condition is with the assistance of alternative medicine.

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What causes knee pain? 

• Maturing 

• Knee suffering which happens amid athletics or recreational exercises (separation of the knee joint or knee top, crack in the knee top, harmed ligaments, ligament tears) 

• Sicknesses, for example, arthritis or osteoporosis

Knee pain symptoms 

• Contusion in the knee 

• Stinging and dull ache in the knee joints 

• Firmness and decreased development of the knee 

• Trouble with moving as an aftereffect of hurtful knee joints 

• Infection in the influenced knee region

Knee pain home therapy

Knee pain influences your regular day-to-day life by creating trouble in moving around and annoying pain in the joints while doing everyday activities like bowing your legs, walking, or running. Fortunately, you can fix this issue and essentially lessen or even get rid of your knee ache without spending a lot of money.

1. Apple cider vinegar with cold water 

The basic equities of apple cider vinegar diminish the exhausting ache in the knees. It can soften up the hurtful infections in the knee joints, and grease up the joints, therefore enhancing the movability

Ingredients

• 2 tablespoons of apple cider vinegar 

• Some water 

Directions 

Tot up the vinegar in the water, and blend well. Drink this quick fix once per day.

2. Apple cider vinegar with olive oil 

Ingredients 

• 1 tablespoon of apple juice vinegar 

• 1 tablespoon of olive oil 

Directions 

Blend both ingredients well and rub on the blend to the front and back area of your knees. Give it a chance to act 30 minutes, and after that wash your knees with clean water. Just like that, you will calm the ache you feel in that place.

3. Turmeric and ginger 

The active combo in turmeric, curcumin, gives calming impacts which successfully ease internal and external knee ache. These products are a standout amongst the best knee ache relievers. 

knee pain

Ingredients

• One and a half tablespoon of hacked ginger 

• One and a half tablespoon of turmeric 

• 2 drops of honey

• Some water

Directions

Include all ingredients in the water, and boil over medium warmth for ten minutes. Leave it to make cool for around ten minutes, and strain. Drink the fluid promptly. Do this twice every day to defeat your knee ache.

4. Cayenne pepper with olive oil 

The capsaicin in cayenne pepper makes a warm sensation around the hurting knee zone, calming the pain and lessening the swelling. 

Ingredients

• 2 tablespoons of cayenne pepper 

• One and a half cups of olive oil 

Directions

Make ready a paste by blending these ingredients, and apply it on the hurtful knee zone. Do this two times each day for a week to defeat the knee ache that you sense when running.

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5. Ginger tea 

The mitigating properties of ginger are a standout among the most capable regarding diminishing, excruciating, and swollen knees. 

Ingredients 

• A large portion of a teaspoon of whacked ginger 

• Some water 

• 2 drops of honey

• 2 drops of lemon juice 

Directions

Combine all ingredients, and boil for ten minutes. Strain and drink the ginger tea while still hot. Do this every day to get rid of your sharp pain in the knee.

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