Author Archives: Ola Thomas

Waking up in the morning and feeling overwhelmed? How to recharge your energy in five minutes

For some people, the morning is the best part of the day. Already at five in the morning, they briskly get out of bed, go for a run, do exercises, prepare smoothies, manage to read 20 pages of a book, and go to the office in high spirits. For others, the hours of awakening are torment and constant bargaining with themselves. They wake up broken and tired, constantly switch the alarm clock, until the last moment they cannot get out of bed. The main thing is to exclude chronic fatigue if you belong to the second type of people.



24 Jul 2021

How much coffee can you drink per day and how to replace it in case of intolerance

Someone needs to start the day with coffee to cheer up and wake up. Others cannot imagine meeting friends without a cup of flat white or ice latte and a long walk around the city. Coffee is popular in every country, and in acceptable amounts it is even beneficial to health. At the same time, there are many studies that study not only the beneficial, but also the harmful qualities of coffee. Together with experts from the iHerb vitamin and natural supplements marketplace for a healthy lifestyle, we will figure out how coffee works on the body and what can be used to replace the drink if there is a specific intolerance.



19 Jul 2021

In the heat, you can help the body and arrange fasting days. We will tell you how to do it

Why are fasting days needed

A healthy lifestyle is gaining popularity every day. An important component of health is proper nutrition. In addition to choosing a diet and creating a meal schedule, proper nutrition can include fasting days. The stomach and intestines are stressed daily by digesting solid food, and a day without solid food will give them the opportunity to rest and relax. But the quality of digestion depends on the state of the digestive tract.



16 Jul 2021

Why is it dangerous to train without warm-up and cool down. Collected simple exercises

Warm-up and cool-down are two important stages of training that prepare the body for a session and calm it down after. You can associate reading when the introduction of the book introduces a person to the essence of the story, and the conclusion sums up the results. Also in sports: you cannot immediately start with the main process and leave abruptly after training. This can stress the body and negatively affect muscles and joints.

Why do you need a warm-up?

Warming up before the main workout is a simple set of exercises that a person can perform even in the morning after waking up. It helps to wake up joints, muscles, ligaments and prepares for productive work on oneself.

Aerobic warming up.

Cardio includes walking in place with knees raised or running in place at your own pace. Each of the exercises is performed for 30-40 seconds. It is important to breathe through your nose. To regain breathing, after warming up, take steps in place for a minute at a slow pace.

Stretch to relax the cervical spine and open the hip joints.

We slowly sit down in the lotus or butterfly position. The back is straight and even, we stretch the top of the head up. Shoulders are collected, shoulders are lowered. Tilt your head to your right shoulder and try to reach it with your ear. The shoulders remain motionless. Then place your right hand on your left temple. Press down on the head and pull the muscles on the left side of the neck. The left arm is extended diagonally downward. Repeat the exercise with a tilt to the left. Enough repetition on each side, you can repeat if necessary.

Strengthening the wrist and ankle.

Sitting on the floor, we stretch our arms forward at the level of the chest. The palms are facing the floor, the legs are stretched out in front of you along the rug. Knees are pointing up. The feet are pressed together. The back is straight, the shoulder blades are collected, the shoulders are relaxed and lowered. Try to stretch the top of your head up as much as possible. Extend your feet, toes and palms at the same time as far away from you as possible to the point position, and then bring them to the flex position, pulling them as far as you can. Do 20 reps.

Rest for a couple of minutes to restore your normal heart rate, and start your main workout, after which you will have a hitch.

Why is there a hitch

Cooling down is an important stage in training, which, from a stressful state, brings the body to a state of rest. The body temperature drops to an optimal level, breathing is restored, and the nerve cells calm down. Each hitching exercise is recommended to be performed smoothly, without sudden movements and according to well-being.

Strengthening the shoulder joint; disclosure of the thoracic and lumbar regions; traction of the back of the legs.

Standing straight, we place our legs slightly wider than the shoulders, keep our feet straight. We lower the body to parallel with the floor, place emphasis on the back of a chair or sofa. Place your hands near your ears, keep your elbows straight. The heels are under the hip joints. Perform statics for 16 seconds, then work only with the body: make 16 drops (springs) down in the dynamics. Repeat 2 sets of the exercise as needed.

“Sitting / standing fold.”

The exercise stretches the back of the thigh, back muscles, stretches the spinal column and buttocks. Standing on the floor, legs and feet are together. Lean forward with your back and knees straight as much as the stretch allows.

Task: in dynamics, lower the pelvis down to squat and rise up. If desired, thick books can be placed under the palms for a hill. Repeat the exercise in dynamics 16 times, in static 30-40 seconds. Do two or three approaches as needed. In case of dizziness, it is recommended to pay attention to the vestibular apparatus.

Swing your leg back and forth while standing.

The exercise involves the back and front of the thighs and calf muscles. Stand up straight with one hand on stable support (sofa back or wall bars). Keep your pelvis level, do not turn around. Without lowering the body forward, pull your foot over yourself and begin to swing with a straight leg, first back up, then forward up to a height at which you will not round your back. Repeat the exercise 20 times on each leg. If you feel that you are starting to pull the popliteal ligaments while rocking, you need to pull the foot away from you, stretching the back of the foot.

Muscle relaxation is a major component of any workout. It helps to get rid of clamps and trigger points. So the body will be ready for subsequent workouts and will give it 100%.


10 Jul 2021

Delicious and fresh lemonades: 10 recipes at home

Classic lemonade

Ingredients: two lemons, two tablespoons of sugar, one and a half liters of water, ice.

Wash and slice the lemons, whisk in a blender with sugar, cold water and ice. If you use warm water, the lemon can taste bitter. Stir until smooth. Strain through a sieve, pour into glasses and garnish with lemon wedges, sprigs of mint or basil.

Lemonade with mint and lime

Ingredients: liter of water, lime, mint sprigs, sugar to taste, ice.

Squeeze lime juice, mix in a blender with mint, sugar. Dilute with water, add ice, pour in portions.

Lavender lemonade

Ingredients: three lemons, dried lavender flowers, two tablespoons of sugar, water.

Pour two cups of water into a saucepan, add sugar and lavender. Simmer over medium heat until boiling, reduce heat to low, simmer for another 5 minutes. Remove the lemonade from heat, cover and let sit for an hour. Strain into a separate bowl, squeeze lemon juice there. Add remaining water, stir. Pour into a jug, add ice, remove to cool in the refrigerator.

Mango lemonade

Ingredients: two mangoes, half a tablespoon of syrup, five lemons, a liter of kombucha or soda water.

Squeeze lemon juice, chop mango, chop until puree. Mix everything in a blender with the syrup until smooth. Pour into a container and refrigerate. Then pour in portions, add ice and kombuchi.

Green tea lemonade

Ingredients: three lemons, a liter of green tea, mint, water.

Pour the tea into a jug, squeeze out the lemon juice, add the mint leaves and water. Refrigerate for 30-40 minutes, until completely cooled. Pour into glasses, add ice cubes, mint leaves.

Basil lemonade

Ingredients: lemon, a bunch of purple basil, a spoonful of sugar, two liters of water, ice.

Cut the lemon into slices, separate the basil leaves. Boil water, add leaves, lemon and sugar. Bring to a boil again, remove from heat and leave covered for 10 minutes. Take out the lemon, leave for half an hour. Strain the lemonade, cool, pour into glasses. Add ice cubes to each.

Watermelon lemonade

Ingredients: two lemons, a glass of mint, two tablespoons of sugar, pieces of watermelon.

Divide the lemons into slices, squeeze the juice into a container, remove the slices there. Add mint leaves and sugar, stir until the latter melts. Beat the watermelon with a blender until puree, strain the juice, add to the common jug. Refrigerate for a couple of hours. Serve with ice cubes.

Strawberry lemonade

Ingredients: fresh strawberries, a liter of water, four lemons, half a teaspoon of sweetener.

Squeeze lemon juice, cut strawberries into small wedges. Add water, lemon juice, and sweetener to a large bowl, to taste, so it doesn’t taste too sweet. Add chopped strawberries and ice. Grind the drink in a blender if desired, or leave it there with strawberry chunks.

Coffee lemonade

Ingredients: water, two lemons, cold coffee, two tablespoons of sugar, tonic, crushed ice.

Add sugar, lemon zest to a small saucepan, cover with water. Bring to a boil to dissolve the sugar. Squeeze a tablespoon of lemon juice, pour cold coffee and tonic into a saucepan. Refrigerate. Serve over ice and garnish with lemon slices.

Combine honey and water in a small saucepan. Leave on medium heat, stirring constantly, until the honey dissolves. Squeeze the juice from the grapefruit and lemons, leaving a few citrus wedges. Mix the drink from the saucepan along with the citrus juice. Transfer to a large container or pitcher and stir. Add the pre-set citrus wedges.

Grapefruit lemonade

Ingredients: three lemons, two grapefruits, half a spoonful of honey, a few glasses of water.

Combine honey and water in a small saucepan. Leave on medium heat, stirring constantly, until the honey dissolves. Squeeze the juice from the grapefruit and lemons, leaving a few citrus wedges. Mix the drink from the saucepan along with the citrus juice. Transfer to a large container or pitcher and stir. Add the pre-set citrus wedges.


07 Jul 2021

Balanced menu for one day: 1800 kcal

Who is the 1800 kcal menu suitable for?

The 1800 kcal menu is suitable for both men and women. For men, such a figure will create a deficit and help lose weight. In women, most often, such a calorie rate will work to maintain weight, and for girls with very low weight, it will help to gain weight.

So, a 1800 kcal menu is fine:

  • girls with average height and build;
  • slender, thin people who want to gain weight;
  • men at the stage of losing weight or active drying;

1800 kcal menu


Millet porridge with pumpkin in milk 250 g (192 kcal)

Whole grain bread – 40 g (85 kcal)

Butter – 10 g (72 kcal)

Americano – 250 ml (2 kcal)

Total: 351 kcal


Pear – 200 g (84 kcal)

Natural yogurt – 120 g (80 kcal)

Total: 164 kcal


Bulgur pilaf with chicken – 260 g (364 kcal)

Greek salad – 150 g (152 kcal)

Total: 516 kcal


Cheesecakes – 160 g (271 kcal)

Blueberries – 100 g (35 kcal)

Tea – 200 ml (2 kcal)

Total: 308 kcal


Stewed pollock with vegetables – 160 g (215 kcal)

Durum wheat pasta – 220 g (246 kcal)

Total: 461 kcal

Important! Remember to drink water. The amount of water is calculated individually: 30 ml per 1 kg of body weight.


05 Jul 2021

How to remove stretch marks on the body at home and in the salon

Stretch marks (striae) are scars on the skin in the form of stripes of various widths and lengths, painted in colors from white to bright red or blue. Most often, stretch marks appear on the abdomen, buttocks, thighs, back, and chest.



30 Jun 2021

How to choose a vaccine against coronavirus: Sputnik, Kovivac and EpiVac – how they differ, who are recommended

Mass vaccination in World has been going on for more than six months. There are three vaccines in circulation now, and one more will soon be available. We figure out how the drugs differ, together with Olga Malinovskaya, head of the medical department of the federal network of medical laboratories KDL.

“Sputnik V”

The Sputnik V vaccine, also known as Gam-Covid-Vak, It was developed at the Gamaleya Center. This is an adenovirus vaccine: it is based on a human adenovirus, with the help of which information about the S-protein of the coronavirus is delivered to the body. The introduction of the vaccine induces the synthesis of S-protein in the cells, which is the basis of the spines of the coronavirus. The immune system notices their appearance, and the formation of protective antibodies begins.

The effectiveness of “Sputnik” is confirmed by research and publications in the authoritative medical journal The Lancet. This journal has scientific weight and is recognized by the scientific community. The effectiveness of the drug is estimated at 92%. It has been proven that the introduction of the vaccine causes the formation of protective antibodies and the appearance of cellular immunity. In the near future, it is planned to start clinical trials on children and adolescents.


The peptide vaccine was developed at the Novosibirsk center “Vector”. The composition contains several short proteins – peptides. Their entry into the body causes an immune response, after which an immune response is formed in the form of antibodies.

Vaccine properties and efficacy studies are described in an article published in the journal Infection and Immunity in the spring of 2021. This journal is not well known in the scientific community and is not as authoritative as The Lancet, so some question the manufacturer’s data on 100% immunological efficacy of the drug. The available data in the article is not enough for independent scientists to conduct their own verification. An efficacy study that began a few months ago by vaccine manufacturers is still pending. If you read the groups vaccinated with “EpiVac”, it becomes clear that there are a lot of complaints about the effectiveness of the vaccine – a large number of people simply do not develop the required amount of antibodies.


The vaccine “KoviVac” was released into circulation relatively recently. It was developed by scientists from the Chumakov Center. It contains a killed coronavirus, ingestion of which causes the formation of antibodies against both the S-protein and other viral proteins. Clinical trials of the vaccine are pending. There are also no publications containing information on the effectiveness of the vaccine. If we turn to popular opinion (a group of testers and those already vaccinated), then there are no serious problems with KoviVac – the side effects are minimal, antibodies are formed.

“Sputnik Light”

All vaccines described above require two doses. Sputnik Light from the creators of the Sputnik V vaccine consists of one dose. Research on the drug will be completed by the end of 2021. According to preliminary estimates, the efficiency is about 80%.

Initially, it was assumed that the drug would not be used in Russia, but in June 2021 it became known that the use in our country is still planned. It is Sputnik Light that will be offered for revaccination and vaccination of foreigners. It is also well suited for young people – it is better tolerated, and antibodies in a young body are produced in large quantities even after one dose.

Which coronavirus vaccine is better

At the time of publication of the article, the most scientific data on the effectiveness of the vaccine “Sputnik V”. The drug is used not only in Russia, but also in other countries. In particular, in Argentina, several million people have already been vaccinated with it, and the drug, against the background of Chinese vaccines, proves to be more effective and easier to tolerate. “CoviVac” is a vaccine that has not yet received all the completeness of reporting and statistics, but has not caused any reason to doubt its effectiveness. It is built according to the old principles (i.e. not on messenger RNA), therefore it is chosen by many as a more proven one (like a vaccine). Researchers have a lot of questions about the EpiVacCorona vaccine, and the scientific community insists on additional checks. Its effectiveness is in great doubt.


28 Jun 2021

Balanced menu for one day: 1200 kcal

1200 calories is considered the minimum daily requirement. Eating such an amount of calories, a person creates a deficit and loses weight quite quickly: a loss of 3 to 10 kg is possible in a month, depending on the initial weight.

However, you should not consume less than 1200 kcal per day – this will be harmful to health: first of all, nails, hair and skin will suffer, and losing weight may end in a breakdown and weight gain.

Especially for you, we have compiled a ready-made, balanced diet for one day – it consists of the simplest and most affordable products.

Who is the 1200 kcal diet for?

A 1200 calorie diet will do:

  • girls with short stature and small weight;
  • people without high activity and without physical activity;
  • those who want to lose weight in a short time by 1.5-3 kg.

1200 kcal menu


  • Whole grain bread (40 g) with avocado (40 g), lightly salted salmon (30 g), and poached egg (50 g) – 305 kcal
  • Americano (200 ml) – 1 kcal

Total: 306 kcal

First snack:

  • Muesli (70g) – 238 kcal
  • Kefir 1% (50ml) – 18 kcal

Total: 256 kcal


  • Boiled buckwheat (180g) – 216 kcal
  • Braised turkey (100g) – 119 kcal
  • Tomato and cucumber salad (70g) – 58 kcal

Total: 393 kcal

Second snack:

  • Pear (110g) – 46 kcal
  • Dinner:

    • Vegetable stew (180g) – 101 kcal
    • Baked cod (80g) – 98 kcal

    Total: 199 kcal

    Remember to drink water. The amount of water is calculated individually: 30 ml per 1 kg of body weight.


25 Jun 2021

A new strain of coronavirus is raging in Moscow: symptoms, features, treatment

Over the past two weeks, a strong increase in the incidence of a new strain of coronavirus has been recorded in Russia. Its name “Delta” is an Indian strain of coronavirus and according to scientists, it is the most aggressive of all. It doubles the risk of hospitalization compared to the previously dominant Alpha strain from the UK. (more…)


19 Jun 2021