Vitamin B3

Niacin, also known as vitamin B3 and nicotinic acid. Depending on the definition used, one of the 20 to 80 essential human nutrients. Pharmaceutical and supplemental niacin are primarily used to treat hypercholesterolemia (high cholesterol) and pellagra (niacin deficiency). Insufficient niacin in the diet can cause nausea, skin and mouth lesions, anemia, headaches, and tiredness. The lack of niacin may also be observed in pandemic deficiency disease, which is caused by a lack of five crucial vitamins (niacin, vitamin C, thiamin, vitamin D, and vitamin A) and is usually found in areas of widespread poverty and malnutrition. Niacin is provided in the diet from a variety of whole and processed foods, with highest contents in fortified packaged foods and meat from various animal sources.

Banana cookies

Ingredients:

1 glass of millet flour

1/2 glass of risins soaked and rinsed

2 bananas

1 tblsp of linseed

Mix all the ingredients (with water from raisins). Form a little rings on a baking tin. Bake for 40 minutes in 180 C.

Vitamin B2

Riboflavin, also known as vitamin B2, is a vitamin found in food and used as a dietary supplement. As a supplement it is used to prevent and treat riboflavin deficiency and prevent migraines. It may be given by mouth or injection.

It is nearly always well tolerated. Normal doses are safe during pregnancy. Riboflavin is in the vitamin B group. It is required by the body for cellular respiration. Food sources include eggs, green vegetables, milk, and meat.

Riboflavin was discovered in 1920, isolated in 1933, and first made in 1935. It is on the World Health Organization's List of Essential Medicines, the most effective and safe medicines needed in a health system. Riboflavin is available as a generic medication and over the counter.

9 reasons for hiring athletes

Parents, sometimes, have the dilemma: is it good for their children to do sport or not? Will they find a good job after their sports career? See 9 reasons for hiring athletes and motivate your children to be active!

1. Winner attitude. Athletes never give up, despite the difficulties, and the failures do not break them – they learn from the failures how to be better next time.

2. Team work. Athletes, better than others, understand what advantages gives a good team. They are also taught to work effectively in team.

3. Determination. Athletes always fight for a victory.

4. Ability to sacrifice. Athletes understand that if they want to succeed they need to put a lot of effort into their work.

5. Focusing on a goal. Athletes can easily plan their activities implement it and achieve goals.

6. Self-motivation. Athletes know how to keep high level of motivation, despite any difficulties.

7. Adaptation. Athletes have to operate in different conditions and they can adapt to them very fast.

8. Acting under pressure. Athletes constantly act under pressure and they nevertheless know how to achieve good results.

9. Practical implementation of the strategy. Changing vision into strategy, setting up the goals, verifying the results – this is the daily work of athletes.

Vitamin B1

Vitamin B1, also called thiamine or thiamin, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B-complex vitamins are needed for a healthy liver, skin, hair, and eyes. They also help the nervous system function properly and are needed for good brain function.

Source: umm.edu

Simple fun episode 4: Foursquare

Do you want to have fun, but you don’t have a lot of “sports stuff” lying around? In these series, we will present you games that can be played with just some friends and, this time, three balls. Because exercise needs to be fun and simple!

Foursquare, a game similar to football tennis, but played in four players, and fun because it also relies on strategy. You need:

A flat surface of asphalt, wood or cement, divided into 4 adjacent squares, marked as 1,2,3,4 (see picture)

football/basketball/volleyball 4 people

Step 1: Each player will start doing kick-ups, and the player with the most kick-ups will be in position 1, the player with the second most in position 2, and so on.   

Step 2: The player in position 4 will start the match by “serving” the ball (tossing it with both hands) diagonally, to position 2. The ball needs to bounce once in your court, and once in the opposite court.

Step 3: Each player needs to let the ball fall once on the ground, then, using no more than two football kicks (hitting the ball with any part of the body EXCEPT hands and arms), sends it into one of the other positions. If after the player hits the ball, the ball touches anything else then an opponent’s court, the player “lost” the ball.

Step 4: If a player “loses” the ball, he is “demoted”. That means if he is in position 2, he will go to position 3, and the player in position 3 advances to position 2. If a player is in position 4 and “loses” the ball, he will get 1 penalty point.

Step 5: The player who was “demoted” (or who got the penalty point, if he is in position 4) is next to serve (see steps 2, 3, and 4).

Step 6: If a player gathers 3 penalty points, he is out of the game, and the remaining players continue (if they hit the unoccupied field, that counts as “loosing” the ball and they get “demoted”, or they get a penalty point if they are already in position 4). The last player left in the game is the winner.

Exception: if a player reaches the 1^st position, he/she gets all her penalty points erased.

Tip: if you think the game is too difficult for playing it with football rules (you are allowed to hit the ball with every part of your body except your hands and arms), you can use your hands/arms as well, but beware, you are not allowed to HOLD the ball, that counts as “loosing the ball”.