• 27 Sierpień, 2025
• 10min.

Rules for effective weight loss

Weight loss isn’t just about counting calories and sticking to a diet – it’s about consciously working on yourself, your habits, and most importantly, understanding how your body functions. If you want to avoid the yo-yo effect, achieve lasting results, and improve your well-being, it’s essential to build a foundation based on knowledge of metabolism and the psychological mechanisms that influence consistency.

• 27 Sierpień, 2025
• 25min.

Part 1/3 - Modern trends and methods in weight loss

• 27 Sierpień, 2025
• 10min.

8 Foods That Help Fight Cancer Cells

8 Foods That Help Fight Cancer CellsMore and more studies confirm that the right diet can significantly reduce the risk of developing cancer.Certain foods contain bioactive compounds that may help the body fight off cancer cells. Here are eight powerful cancer-fighting foods you should consider adding to your diet:1. GarlicGarlic contains allicin, a sulfur-containing compound that has shown the ability to destroy cancer cells in lab studies. Regular garlic consumption may reduce the risk of stomach, prostate, and colon cancer.2. BerriesBerries like blueberries and raspberries are rich in antioxidants, which neutralize free radicals that damage DNA. They also contain anthocyanins that may inhibit the growth of cancer cells.3. Green TeaGreen tea is a source of catechins, especially EGCG, which have shown anticancer effects by inhibiting angiogenesis (formation of new blood vessels by tumors) and promoting apoptosis (programmed cancer cell death).4. TurmericTurmeric contains curcumin, a powerful antioxidant with anti-inflammatory properties.Studies suggest that curcumin may help slow the growth of various cancers, including breast and colon cancer.5. Cruciferous VegetablesBroccoli, cauliflower, Brussels sprouts, and other cruciferous vegetables are rich in sulforaphane, a compound that supports detoxification and may suppress cancer cell growth.6. TomatoesTomatoes are a great source of lycopene, a powerful antioxidant linked to a lower risk of prostate cancer.Lycopene is better absorbed when tomatoes are cooked – for example, in sauces or soups.7. SpinachSpinach provides lutein and zeaxanthin, which protect cells from oxidative damage. It’s also rich in fiber, folate, and vitamins that strengthen the immune system.8. MushroomsSome mushrooms, like shiitake and maitake, contain beta-glucans, which can support the immune system in fighting off cancer cells.

• 27 Sierpień, 2025
• 15min.

Coffee: Elixir of the Gods or a Daily Health Hazard? Facts, Myths & the Right Dose of Caffeine

Coffee – one of the most beloved drinks on the planet. For some, it’s a sacred ritual without which the day simply can’t start. For others, a controversial habit. But what are the real benefits of coffee? Where are the hidden health risks? Does it really flush magnesium from your system? Is decaf actually healthier? And how much is too much?Let’s dive into the facts.

• 27 Sierpień, 2025
• 10min.

Healthy Diet for Beautiful Hair, Skin, and Nails – What to Eat to Look Radiant?

Damaged hair, brittle nails, and dull, tired skin are common problems for many women. Cosmetics can help on the surface, but true restoration starts from within – with proper nutrition. Below, you will find a list of the most important nutrients that support the health of your hair, skin, and nails, as well as specific foods that provide them in appropriate amounts.

• 28 Sierpień, 2025
• 10min.

A sedentary lifestyle and its negative health effects

In today's world, more and more people lead a sedentary lifestyle, spending hours in front of computers, televisions, or in cars. Lack of physical activity has become a common health problem, leading to many serious conditions. Experts warn that "sitting is the new smoking," meaning its health consequences can be just as severe. In this article, we will examine the negative effects of a sedentary lifestyle, relevant statistics, and ways to counteract this issue.

• 28 Sierpień, 2025
• 10min.

Foods rich in dietary fiber

The recommended daily fiber intake depends on age, gender, and activity level.Daily Fiber Requirements:Adults:Women: 21–25 g of fiber per dayMen: 30–38 g of fiber per dayChildren and Adolescents:1–3 years: 14 g of fiber per day4–8 years: 17–20 g of fiber per day9–13 years: 22–25 g of fiber per day14–18 years: 25–31 g of fiber per dayPregnant and Breastfeeding Women:Recommended intake: 28–30 g of fiber per dayCan You Eat Too Much Fiber?Yes, excessive fiber intake (over 50 g per day) can cause:Bloating and gasAbdominal painDiarrheaImpaired absorption of minerals (calcium, iron, zinc)Therefore, it is important to gradually increase fiber intake and drink plenty of water to avoid digestive issues.High-fiber foodsHere are 60 foods with their fiber content per 100g:Wheat bran – 42.4 g of fiberChia seeds – 34.4 g of fiberFlax seeds – 27.3 g of fiberWhite beans – 15.5 g of fiberAlmonds – 12.5 g of fiberChickpeas – 12.2 g of fiberSesame seeds – 11.8 g of fiberDark chocolate (85%) – 10.9 g of fiberArtichokes (cooked) – 10.3 g of fiberOats – 10.6 g of fiberDried figs – 9.8 g of fiberFigs (dried) – 9.8 g of fiberSunflower seeds – 8.6 g of fiberBlack beans (cooked) – 8.7 g of fiberKidney beans (cooked) – 7.4 g of fiberChickpeas (cooked) – 7.6 g of fiberDried plums – 7.1 g of fiberCorn – 7.3 g of fiberQuinoa – 7.0 g of fiberPumpkin seeds – 6.5 g of fiberRaspberries – 6.5 g of fiberPersimmon (Kaki) – 6.5 g of fiberAvocado (fresh) – 6.7 g of fiberWalnuts – 6.7 g of fiberGuava – 5.4 g of fiberBlackberries – 5.3 g of fiberBlackberries (fresh) – 5.3 g of fiberGreen peas – 5.1 g of fiberPears (fresh) – 5.5 g of fiberFresh corn – 4.5 g of fiberSpinach (cooked) – 4.3 g of fiberPeas (cooked) – 4.4 g of fiberBrussels sprouts (cooked) – 4.1 g of fiberSweet potatoes (cooked) – 4.0 g of fiberPomegranate – 4.0 g of fiberCauliflower (cooked) – 3.4 g of fiberBroccoli – 3.3 g of fiberButternut squash (cooked) – 3.2 g of fiberPears – 3.1 g of fiberCabbage (cooked) – 2.5 g of fiberApples with skin – 2.4 g of fiberSweet potatoes – 3.0 g of fiberSweet potatoes (batata) – 3.0 g of fiberCarrots – 2.8 g of fiberBeets – 2.8 g of fiberMulberries (fresh) – 2.8 g of fiberPapaya – 2.7 g of fiberMango – 2.6 g of fiberCauliflower – 2.0 g of fiberTomatoes (fresh) – 1.5 g of fiberDried plums – 7.1 g of fiberBrown rice – 3.5 g of fiberSauerkraut – 3.6 g of fiberLentils (cooked) – 7.8 g of fiberPeas (cooked) – 4.4 g of fiberWhite beans – 15.5 g of fiberKidney beans – 8.7 g of fiberLentils – 8.8 g of fiberBlack beans – 8.7 g of fiberChickpeas – 7.6 g of fiber

• 27 Sierpień, 2025
• 0min.

How long does it take to burn off your favorite treats? Find out!

How long does it take to burn off your favorite treats? Find out!We all sometimes crave something delicious, but have you ever wondered how much exercise is needed to burn off those calories? Different foods have different energy values, and the time required to burn them depends on the type of physical activity. In this article, you'll find out how long you need to exercise to get rid of the calories from your favorite treats.Calories and physical activity – how does it work?The human body burns calories at different rates depending on the intensity of exercise. Below, we present popular food items and the time required to burn them during various physical activities (for a person weighing approximately 70 kg).1. Donut – 350 kcalRunning (8 km/h) – about 40 minutesCycling (moderate pace) – about 1 hourElliptical trainer – about 1.5 hours2. Pizza (1 large slice, about 300 kcal)Running – about 35 minutesSwimming (moderate pace) – about 45 minutesJump rope – about 30 minutes3. Milk chocolate (100 g, about 540 kcal)Running – about 1 hourZumba – about 1.5 hoursBrisk walking – about 2 hours4. Chips (100 g, about 500 kcal)Running – about 55 minutesElliptical trainer – about 1.5 hoursCycling – about 1 hour5. Kebab (about 800 kcal)Running – about 1.5 hoursSwimming – about 2 hoursBrisk walking – about 3 hoursHow to burn calories faster?To burn calories more efficiently, it is worth choosing more intense exercises such as:Intervals (e.g., running with short sprints),Strength training to increase muscle mass,HIIT workouts, which allow calorie burning even after the activity ends.ConclusionEating your favorite treats is enjoyable, but it's essential to remember calorie balance. If you don't want to give up your favorite snacks, simply ensure you get enough exercise! Choose your favorite activity and enjoy a healthy lifestyle.