When it comes to Green Cleaning, it is not always necessary to use chemicals if you want a good result. The proof is given by the 3 alternatives presented below, which will help you to shine your home while adopting an approach respectful of the environment.

The multiple beneficial effects of lemon

What's more natural than lemon to cure dirt? By using its juice as a liquid, you will be able to get rid of the yellowish stains present in bathtubs or sinks. As for its zest, simply rub it to your glasses to make it lighter, or to your cutlery to eliminate the possible odors of persistent food.

Baking soda against odors

When it comes to combating odors, baking soda is particularly effective. In fact, all you have to do is disperse a little powder in an ashtray, in the dishwasher or in your refrigerator to give a better scent to these places.

In addition, the traces of burning that sometimes reside at the bottom of pots can disappear by boiling a mixture of water and baking soda in the clogged pan.

Vinegar to end the limestone

Nothing like vinegar to descale your kettles or your coffee machines. However, this is not the only use that can be made of it. Thus, by preparing a mixture of 3 tablespoons of vinegar, 3 tablespoons of oil and 1 teaspoon of salt, you will get a solution to polish a piece of wood furniture. Finally, if you want to restore green cleaning to your glasses, fill them with a mixture of vinegar, water and salt.

Here are 9 simple ecological tips:

For an all-purpose green , mix together a tablespoon of baking soda, a tablespoon of white vinegar, a tablespoon of the essential oils of your choice or lemon and a quart of warm water.

To disinfect and deodorize your pipes once a week, mix and pour white vinegar and dish soap.

To clean your toilet, mix lemon with coarse salt.

For carpet green cleaning, talcum powder to absorb stains and diluted white vinegar to refresh the color.

Make a paste with baking soda and water and lay it in your oven overnight. The next day, simply clean the whole thing with a sponge for a sparkling oven effortlessly.

For window washing, hot water, white vinegar and newsprint.

Dried coffee grounds will absorb refrigerator odors.

You are green, but not interested in its recipes? You will find many green products now available on the shelves of big box merchants.

You are the type to entrust the housekeeping to a company, know that there are several who offer the service of ecological cleaning.

You will get very effective cleaners that will keep your home clean and odor free without harming your health and the environment.

Harmful substances to avoid

If possible, avoid products that contain ammonia, benzene, cresol, phenol, glycol ether, formaldehyde and phosphate.

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Bodybuilding: Care of The Spine

The Fitness for spine is of great importance to the human body. In addition to serving as a sort of central axis, allowing the trunk movements and supporting limbs and head, it protects the spinal cord and nerves. When practicing bodybuilding, you have to take care of your spine to avoid injury and other problems. Some exercises still help in strengthening, improving posture. Know more!

Both professional and amateur athletes are susceptible to spinal problems during exercise. This is because improper practice of activities ends up damaging the body. The weight for working various parts of the body, requires distinct movements. Therefore, the practitioners of this modality should redouble the attention during the execution.

Care of the column: Main causes of problems

There are several spinal problems for fitness that can be triggered by poor posture during bodybuilding. Cifose, scoliosis, lordosis, arthrosis and herniated disc are some of the most common. In addition, those who already have discomforts or pathologies may suffer with the worsening of the lesions. The factors that most contribute to these problems are:


Many people have a habit of increasing their load on their own devices or instruments in bodybuilding exercises. One of the biggest mistakes one can make in a gym, however, is to think that the result turns in proportion to the increase in weights. You have to respect the limits of the body and overloading the spine can cause serious problems. Therefore, weight gain should be gradual and monitored.

Sedentary lifestyle

That is the reason why young people, more and more, experience back pain. The sedentarism contributes to the muscular pains, besides the discomfort caused by the atrophy of the movements of the column. The less you move, the greater the chance that your movements will be impaired. And as you try to resume these movements, the chances of injury increase. Therefore, a sedentary person who begins to practice bodybuilding, for example, needs to redouble his care so as not to damage the spine.


Being overweight causes pressure on the discs that make up the spine, which usually results in disc hernias or other problems. Experts say that every 10 pounds more than the recommended weight for the person, the chances of pain and problems in the spine increase by 20%. Therefore, exercises that require a lot of articulation should be avoided, such as deep squatting and leg press, which will increase the load on these places.


The concern with correct posture is fundamental to the practice of bodybuilding. This is because spine arching, which is very common during the execution of the exercises, can generate tension, deviations, discomforts and even more serious injuries. In the long run, the habit of maintaining an incorrect posture can result in deformities in the bones and joints. Therefore, it is fundamental that there is the accompaniment of a professional during the practice of bodybuilding, for the correct orientation on posture avoid problems.

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Health - Weight Loss

Usually, the aquatic environment guarantees many creative Fitness and highly successful strategies to assist in the loss of people, such as hydro gymnastics, which help people who are overweight or obese with limitations of getting up or having very sensitive joints.

Thus, overweight and obese people usually have functional -limitations that can result in many difficulties for performing conventional physical fitness and having weights.

Therefore, performing water aerobics can help to lose weight, and is highly recommended mainly because of the therapeutic qualities of water, which include weight reduction and body stress.

Learn how to lose weight healthily with water aerobics

The benefits of water aerobics and other aquatic activities are mainly due to the fact that they protect the joints because when doing activities on the ground, such as running or walking, the impact on the joints is enormous.

But when exercises are performed in the water, you do not possess any kind of gravity that is able to force your body weight into your joints.

So, exercising in the water is much milder for the joints, however that does not mean it will be a lighter workout, since working in the water means that your muscles are forced to work harder, which makes you burn more fat and still to rapidly tone the muscles, as you will be fighting against water.

This means that all movement within the water means that you will be fighting against your resistance, which makes you get a more intense workout than a common activity, such as running on solid ground that only burns six calories per minute.

That way, water aerobics slim a lot, making it possible to spend more than 11 calories per minute, which gives you a better workout.

In addition, extra water pressure on the legs further pushes the blood back into the upper half of the body, which causes the heart to work harder.

Who can perform water aerobics?

Usually, water aerobics is recommended for those who are returning to workouts after injury or a long period of inactivity, as it is not harmful to the joints.

In addition, it is still highly recommended for the elderly, mainly because water is able to provide even more movement and flexibility than solo activities.

In the case of pregnant women, or mothers who have back problems, they can also count on the benefits of water-based hydro gymnastics as the back is pressed.

Thus, water aerobics or just hydro, as is well known, is increasingly conquering adepts, especially those who do not like the weariness caused by exercise and very enclosed spaces in the academies.

Therefore, water aerobics is considered as a perfect combination, because in addition to helping to care for the physical of the person, it is still an activity that really slims, in addition to relaxing the mind, providing a sense of well-being, which reduces the emotional stress. Therefore, it is considered as one of the most complete activities.

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Good and Bad Fats: Keep the Balance in Consumption

Fats are often considered villains by individuals who crave weight loss or maintain good Health .

This happens because we end up consuming excessively those that bring harm to our body.

So, beware of some of them!

Harmful Fats

Fat enhances the taste of food and the food industry knows it.

In this way, he works by idealizing products that the consumer wants to buy more and more. This causes the intake of this macronutrient to constantly exceed what the body needs.

This excess is seen mainly in the ingestion of the saturated ones. These can trigger dangerous diseases such as hypercholesterolemia, atherosclerosis, cerebrovascular accident (stroke) and cardiovascular disease (CVD).

Foods like fast foods, chocolates, ice creams, margarine, stuffed biscuits, packaged and inbuilt snacks have the famous trans fats.

Trans fats help in the onset of cancer. Therefore, they should be avoided as far as possible.

Fatty meats, whole milk, yellow cheeses, butter and some oils are high in saturated fats and need to be eaten with caution; especially by people who have high cholesterol.

Reporting all this, it makes us look like it would be best to remove all kinds of fat from the food, would not it?

However, this nutrient is very important and should be part of our food composition.

Daily Recommendation

In general, the daily fat recommendation corresponds to 20 to 35% of the total caloric value.

Only about 10% saturated fat should be ingested within that percentage.

And the rest of the percentage, how to achieve?

Did you know that there are good fats?

That's it!

Beneficial fat

Nature offers us unsaturated fats, which collaborate with the health of our heart and prevent several other pathologies. Some of their food sources are also very rich in various minerals, vitamins, antioxidants and / or proteins.

Where can we find them?

  • Avocado;

  • Chestnuts;

  • Chia;

  • Linseed;

  • Olive oil (without heating in frying);

  • Salmon, sardines, tuna;

  • Sunflower seed;

  • Bitter chocolate.

Although they are healthy, these sources must be ingested in a balanced way, as they still have a high caloric content.

These foods can be introduced into our daily lives by replacing the saturated ones that are exceeding what is recommended.

Remember, it is almost impossible to exclude a food that your brain is already accustomed to, overnight.

The changes must be realized gradually, and be something continuous, so that it truly becomes a habit.

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Cholesterol: What Can You Do to Keep It Under Control?

Cholesterol is found in the human body and in some foods, and like other substances, plays a very important role in the functioning of the body.

Their serum levels should be in balance, so that the pathologies associated with hypercholesterolemia are avoided.

The best-known lipoproteins for Health that carry cholesterol in the blood are LDL (Low Density Lipoprotein) and HDL (High Density Lipoprotein).

What is the difference and influence of these lipoproteins on health?

LDL has the responsibility of driving cholesterol from the liver to the cells.

When it is available in large numbers in the blood, it can cause problems such as the formation of fat plaques in the arteries and thus collaborate with the onset of coronary diseases.

Already, HDL is in charge of bringing blood cholesterol to the liver, where it is deposited, degraded and then eliminated.

Therefore, this lipoprotein helps to "sweep" the tissue and arterial accumulation of this substance.

As a result, it is preferable that LDL remain at an optimal blood level below 100mg/ dl, and HDL remains between 40mg / dl and 60mg / dl.

Total cholesterol is considered adequate when its value is less than 200ml / dl.

Importance of diet in controlling cholesterol

About 70% of cholesterol is produced in our own body. The other 30% comes from diet.

So ... feeding would not have much importance in the treatment of hypercholesterolemia, right?!

- On the contrary!

The power to be something that you can modify and adapt, is seen as a powerful element of intervention for those who are with this pathological elevation.

Along with the proper eating plan, the practice of physical exercises also contributes to this.

In this way, it is more convenient to seek the care of a nutrition and physical education professional.

I have high cholesterol, what to consume and what to avoid?

Unfortunately, the general population consumes many foods high in saturated fats that contribute to the rise in blood LDL.

Other foods contain resources that can control blood cholesterol levels.

With this attitude, they prevent atherosclerosis, myocardial infarction and other cardiovascular diseases.

Anti-inflammatory and fiber-rich foods are generally potent in lowering blood cholesterol.

Some of them are: avocado, apple, grape, garlic, eggplant, artichoke, Brussels sprouts, zucchini, nuts and seeds, olive oil, soybeans, chickpeas, sweet potatoes and lean meats, not being fried like fish.

Avoid eating high-fat foods such as fried foods, whole milk, butter, yellow cheeses, and high-fat, processed meats.

Always remember:

It is never too late to change the modifiable patterns of our life for the better. Feed yourself and exercise with balance and be happier!

Balance is critical in all areas of your life. Therefore, a healthy lifestyle should be part of your routine.

The power to choose what is essential to your mind and your body is in your hands, so move!

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