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Or how an activity that is considered childish, can have so many benefits! Bouncing on the trampoline really does wonders for our well-being. NASA describes this type of exercise as the most effective form of exercise devised by man, three times more effective than running. The best thing is that it combines fun and intense exercise, those of you who have jumped on a trampoline will already know that. Although it's hard fat-loss exercise, you don't feel the same amount of effort as when you go out for a run.

But to see in more detail the benefits of exercising on the trampoline:

It is aerobic exercise that improves cardiovascular condition and lowers blood pressure. Bouncing helps the muscles to contract, resulting in rhythmic compression of the veins and arteries. This helps move fluids more efficiently through the body and back to the heart, thereby reducing peripheral blood pressure.

It improves the balance and coordination of the body, as during the exercise you are forced to be constantly aware of your center of balance. The more you practice jumping, the more improvement you see in your motor skills and coordination. It is also no coincidence that it is a basic tool of occupational therapists for children with motor coordination problems.

It is one of the forms of exercise recommended by those involved in the brain gym, as it helps the brain to build synapses and neural pathways while at the same time improving memory by enhancing blood circulation in the brain and helping it to function properly in general .

Repetitive bouncing puts little stress on our bones. Over time, this compresses the bones and makes them denser, reducing the risk of osteoporosis. Research shows that accelerating and decelerating jumps on a trampoline causes the body to interpret the movement as an increase in gravitational pull. Our bones thus gain strength and density with exercise, which is also great for preventing injury in the long run.

This change in gravitational pressure initiates the lymphatic system, which transports immune cells throughout the body to build defenses against infections, thus boosting the immune system. The lymphatic and cardiovascular systems work together to keep blood and lymph fluid levels balanced and eliminate toxins.

It is an exercise with very little load on the joints. Trampolines are soft and absorb shocks and up to 80% of the pressure from the joints of the lower limbs. Physiotherapists also use the trampoline as a rehabilitation tool to strengthen the joints of the lower limbs.

When it comes to weight loss, the trampoline is actually a fun way to get some serious work done, as you can burn the same amount of fat as a 30 minute run in a ten minute session! Even more, it is a form of exercise that boosts the metabolic rate so that the body processes nutrients more efficiently.

So fun jumps that are equivalent to jumps for the benefit of your health! You can combine it with music, choreography and spins that will excite you! Enjoy!

- iToocan Team

Sources:

https://whateveryourdose.com/fitness/

https://www.savoirville.gr/giati-to-rebounding-workout-tha-ginei-agapimeno-cardio/

https://simerini.sigmalive.com/article/2014/4/5/otan-to-paignidi-ginetai-askese/

https://meygeia.gr/jumping-fitness-ti-einai/

https://www.wefit.gr/el/news/fitness/ta-50-ofeli-tou-trampolino/

https://www.queen.gr/well-being/fitness/story/211191/aerovia-askisi-sto-spiti-5-ofeli-poy-exei-to-trampolino

https://womensnews.gr/ygeia/fitness/trabolino-askisis-ofeli/

Photo by Memento Media on Unsplash

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First week of the new year and it's time to slowly get back to our good, healthy habits! We have found you a recipe for tea, quite widespread and especially effective for strengthening the immune system.

These are four simple but really beneficial and soothing ingredients that boost your energy. Lemon, ginger, turmeric and cayenne pepper are the ingredients we recommend to include in your morning routine!

Lemons are an excellent source of vitamin C, ideal for fighting colds, and antioxidants with a strong anti-inflammatory effect. They are rich in proteins and vitamin B, while they contain flavonoids, phosphorus, potassium and coagulant oils with antibacterial properties.

Ginger is rich in antioxidants and research shows that it has a strong antioxidant and anti-inflammatory effect. Antioxidants act as our body's protection against free radicals. It also relieves bloating and is helpful with nausea. Also, ginger helps promote healthy sweating, which is a great way to flush out toxins.

Turmeric is now known for its anti-inflammatory benefits, as well as being full of antioxidants. It can help reduce symptoms of depression, fight cancer and help prevent diabetes. It is an amazing spice that you can use in many recipes.

Cayenne pepper, as well as the varieties of peppers and chilies, contain in their composition the well-known compound capsaicin. This ingredient has many healing properties. It contributes, primarily, to the reduction of cholesterol levels, but also to the prevention of cardiovascular diseases. It also has a strong anti-inflammatory effect. It can help clear congestion as well as act as a natural pain reliever. It can help with weight loss and boost your immune system with its high beta-carotene content.

INSTRUCTIONS

2-3 cm of thinly sliced ginger

½ cup of boiling water

Juice of ½ lemon

¾ filtered water at room temperature

1 pinch of cayenne

Use this recipe more as a guide, depending on your personal taste preferences. Clean and slice the ginger and add it to a cup. Pour about ½ cup of boiling water, cover the glass and let the ginger soak for at least 10 minutes.

Add the juice of ½ lemon and about ¾ cup room temperature water. Finally add the cayenne (depending on how spicy you want it)

Seize your day and live it as well as possible! And what do you need to succeed? Energy! Include the tea we recommend in your morning routine and you will see how you will feel! Boost your energy!

-Itoocan Team

Photo by Dominik Martin on Unsplash

Music!

Yes, today we offer you music, winter, Christmas for every mood! But certainly beautiful sounds that we hope you will love. We have exchanged playlists and hummed various things here at iToocan: Athena loves Christmas lights by Coldplay and plays it all day, emphasizing how nice its video clip is..every time!! Penny jokes about her favorite All I want for christmas is my two front teeth by Spike Jones humming and whistling while Anka, the romantic of our group, smiles and proudly sings to us with her beautiful pronunciation of AlI want for christmas is you, by Mariah Carey.. Three different choices, three different girls, who through our diversity manage to have a wonderful collaboration and compose new creative daily narratives in our lives.

Christmas playlists are many, and music playlists are endless! We selected some tracks and made the following list with passion and love for music, but also with a festive mood that we want to share with you. The order in which the pieces are inserted is random...

1. Louis Armstrong - Christmas In New Orleans

2. John Coltrane - My favorite things

3. Carla Thomas - Gee Whiz, It's Christmas

4. Dean Martin - Baby it's cold outside

5. Mahalia Jackson - What Child Is This

6. John Lennon - Happy Christmas (War is Over)

7. John Cale - Child's Christmas in Wales

8. Johnny Cash - Belshazzar

9. Elvis Presley - Winter Wonderland

10. Chuck Berry - Run Rudolph Run

11. Ray Charles - What child is this

12. Frank Sinatra & Bing Crosby - Jingle Bells

13. Roy Orbison - Pretty paper

14. Brenda Lee - Papa Noel

15. BB King - Merry Christmas Baby

16. Ella Fritzgerald - Santa Claus got stuck in my chimney

17. Pretenders - 2000 miles

18. Kate Bush - December will be magic again

19.Julie Andrews - Patapan

20. Yuletide Medley - Glenn Miller Orchestra

21. Ryiuchi Sakamoto - Merry Christmas Mr Lawrence

We wish you happy, full and happy holidays!

Photo by Brigitta Schneiter on Unsplash

Regardless of the type of yoga you choose to do, you will see improvements in many areas of your health. With regular exercise you can:

- increase your flexibility

- increase your muscle tone and strength

-improve blood circulation and the health of the cardiovascular system

- sleep better

-increases energy levels

- to improve your sports performance

-reduces injuries

-detoxify your organs

- improve your posture

-improves anxiety and depression

- helps chronic pain

-release endorphins that improve your mood and much more...

There are many types of yoga and each of us can choose the one that suits us according to our needs. All types of yoga are based on the same main postures, called asanas, but they differ quite a bit, mainly in terms of intensity.

Below we have a list of the types of yoga that exist:

Hatha Yoga

Hatha is a general category that includes most styles of yoga. It is an ancient system that includes the practice of asana (yoga postures) and pranayama (breathing exercises), which contribute to peace of mind and body, preparing us for deeper spiritual practices such as meditation.

Today, the term hatha is used in such a way that it is difficult to know what a particular class of hatha will be. In most cases, however, it will be relatively gentle, slow and suitable for beginners who prefer a more relaxed style of exercise.

Vinyasa Yoga

Like hatha, vinyasa yoga is an umbrella term that describes many different styles of yoga. It basically means movement synchronized with the breath and is a dynamic style based on a fast flow. Usually a vinyasa yoga class is characterized by continuous flow from one yoga pose to the next.

Ashtanga Yoga

Ashtanga is a system of yoga brought to the modern world by Sri K. Pattabhi Jois. If you take an ashtanga class at a studio, you'll be led non-stop through one or more of the ashtanga sequences, encouraged to breathe as you move your body from one pose to the next. Each exercise is a set sequence of asanas, always in the same order. It is usually fast, intense and physically demanding.

There are six sets of exercises in total, increasing in difficulty as you move from one to the next. Although a typical class moves fairly quickly, most Ashtanga studios offer Mysore-style classes, which allow students to work at their own pace and be assessed by senior instructors.

Power Yoga

Power yoga is an intense vinyasa style of yoga. Initially, it is very similar to ashtanga and was an attempt to make ashtanga more accessible to western culture. It differs, however, in that it is not a set series of positions, but allows the instructor the freedom to teach what he wants.

Bikram Yoga

One thing you can be sure of when you attend a Bikram class is consistency. Apart from the instructor, a Bikram class is the same no matter where you go, consisting of the same twenty-six postures and two breathing techniques, lasting ninety minutes, in a room heated to 40.6 °F °C), with humidity of 40 %. You can also be sure to sweat. The room is warm and the class challenges you so much

physically as well as mentally. Founded by Bikram Choudhury, this form of hot yoga is meant to flush out toxins, manage weight and allow students to rev up their metabolism.

Jivamukti Yoga
David Life and Sharon Gannon created jivamukti yoga in 1984 and have since studied with various teachers, including Swami Nirmalananda and Sri K. Pattabhi Jois. Their classes resemble ashtanga with a vinyasa-style flow through the asanas. Each class begins with a standardized warm-up sequence unique to jivamukti, and often teachers incorporate weekly themes such as chanting, meditation,
readings and confirmations.

Iyengar Yoga
The hallmark of iyengar is an intense focus on the subtleties of each pose. BKS Iyengar teaches his classes from his home in Pune, India and has become one of the most influential gurus of our time. In a typical iyengar class, postures are held much longer than in other schools of yoga, in an effort to pay more attention to precise musculoskeletal alignment within each asana. Another
characteristic of iyengar is the use of props, such as blocks, belts, sticks, chairs, and blankets, which are used to address injuries or structural imbalances, as well as to teach the student how to move properly.

Anasura Yoga
The anusara style is a new hatha system that teaches a series of universal principles of alignment that underlie all yoga postures, encouraging graceful flow and following your heart. Founded by John Friend, and the practice of anusara
is generally categorized into three parts, known as the Three A's. They include posture, alignment and action.

Sivananda Yoga
Sivananda is a form of hatha founded by Swami Sivananda and brought to the west by Swami Vishnu-devananda. A class usually starts with Savasana (relaxation), kapalabhati and anuloma viloma, followed by a few rounds of surya namaskara. The class then moves through Sivananda's twelve asanas, which together are designed to increase spinal strength and flexibility. Chanting and meditation can also be part of a complete
class.
Vishnu-devananda later brought Sivananda Yoga Vedanta International Centers, Sivananda's summer system to five basic principles: proper exercise (asanas); proper breathing (pranayama); proper relaxation (savasana); proper diet (vegetarian) and positive
thought (vedanta) and meditation (dhyana).

Viniyoga Yoga
Viniyoga refers to an approach to yoga that adapts the various means and methods of practice to the individual's unique situation, needs and interests.
Created by TKV Desikachar, the goal is to give the practitioner the tools to personalize and inform the process of self-discovery and personal transformation.

Kundalini Yoga
Kundalini incorporates repetitive movements or exercises, dynamic breathing techniques, chanting, meditation and mantra. Each particular kundalini exercise, referred to as a kriya, is a movement that is often repeated and synchronized with the breath. The practice is designed to awaken the energy at the base of the spine to draw it up through each of the seven chakras. He came
west by Yogi Bhajan. This form of yoga looks and feels very different from any other, with an emphasis on repetitive, heightened breathing and the movement of energy through the body.

Yin Yoga
Yin yoga is a slow-paced style where each pose is held for five minutes or more. Although it is passive, yin yoga can be quite difficult due to the large holds, especially if your body is not used to it. The aim is to apply moderate pressure to the connective tissue – tendons, ligaments and ligaments – to increase circulation in the joints and improve flexibility. It was founded and originally taught in the USA in the late 1970s by martial arts expert and Taoist yoga teacher Paulie Zink. Yin-style is now beginning to be taught throughout North America and Europe, and is largely due to two of its most prominent instructors, Paul Grilley and Sarah Powers.

Whichever type you choose, the only thing certain is that you will see results and enjoy it. Yoga is an attitude of life, it is a way of discharging and empowering yourself! Good start!

- iToocan Team

Trying to lose weight at any time can be difficult. And it's even harder during the holidays! It is a period with many celebrations, social gatherings where there is usually food and drink. So many times you get into the dilemma of continuing or stopping and starting again after the end of this period. But everything ultimately depends on your mood and situation!

For many of us, the right choice is to continue the diet for weight loss during the holidays, counting the positives in it:

- You will maintain your momentum. Starting over is hard and heartbreaking at times.

- You will achieve your goal sooner and faster

- You will prove to yourself that you have succeeded! The holidays, Christmas in this case, are a very difficult time to eat, but also a great opportunity to practice self-control and other skills. You should plan ahead for your food and dessert when you are going to an event, lunch or party. But if you succeed in such a period, then everything else will seem like a piece of cake to you!

So in this case, we have some tips to make it as easy as possible for you:

- Try not to feel deprived, as this can have the opposite effect and lead to overeating. So, if there is a dessert or a festive dish you want to try, don't deprive yourself of the pleasure, just use your measure.

- Feel full with protein. Whatever the occasion, find snacks high in protein, as it's the most satiating macronutrient. So you're less likely to overdo it with foods that don't match your effort.

- Never go somewhere hungry! Eat many healthy meals during your day and a small meal before you go out.

-Finally, remember that even if you overdo it, you don't blow it all up!

But there is also the other option, also correct, since as we said everything depends on you and on the situation you are in. So you may want to stop your diet, either because you have a lot of social obligations, or because you don't have time to cook, or because you simply associated the holidays with a specific diet:

- The temptations are many and you may find it too much to limit yourself during such a period.

- You can not continue your strict program, but aim to maintain your weight, without increasing it

- You may feel uncomfortable when at festive tables or parties you feel that you are the only one who is restricting yourself, it is something embarrassing for you.

So if you decide to take this break, below we have some tips so that you don't completely miss your goal:

- Stay active. This doesn't necessarily mean intensive training, but you can enjoy long walks with your family or friends to keep your body moving.

- Keep the rest of the meals the same, don't go completely out of sync. Remember your efforts.

-Eat and enjoy your meals mindfully. It's an easy way to avoid overeating, to stay present.

The most basic advice, however, is to remain in some balance, whatever choice you make. A healthy diet, whether it is aimed at weight loss or is a habit, includes the concept of balance both in the foods you choose and in the quantities! Don't forget to respect the limits of yourself and your body and be kind to yourself..

- iToocan Team

Photo by Brooke Lark on Unsplash

A smoothie with vegetables or fruits is an easy and quick choice of meal, which gives you energy and at the same time, the necessary hydration for the body. You can make many combinations, add seeds, some sweetener for those days when you need it :), put the protein you like for strength and anything else you can think of or have the opportunity in your kitchen. Below we have a recipe for a smoothie with many nutrients, suitable for before training to get the necessary energy or for after training to recover your strength!

1 glass of milk (of animal or vegetable origin)

1 banana

2 tbsp oat bran

2 tbsp walnuts

1 date or 1 tbsp. dried grapes

1 tbsp hemp seeds

1 tbsp linseed

1 tbsp peanut butter

Everything in the blender and beat until they become...smoothie! If you want, add chocolate drops, ideally with a high cocoa content, and enjoy!

Smoothies are really an excellent source of energy, which does not require time and most importantly; It's a healthy choice!

Tip: It is good to drink it immediately as the ingredients oxidize quickly

- iToocan Team

Photo by Brenda Godinez on Unsplash

Our ideas and experiences are the filter through which we interpret the world and ourselves. But is this filter always a good guide to live our lives? Challenging and reflecting on these ideas can lead us to a life of more compassion, ease, and spaciousness.

Behind the stressful feelings, there is a thought which may or may not be true after all. Once you begin the process of questioning the validity of this thought, you will realize that the stress caused to the brain and body begins to subside. This is the basic position of Cognitive reappraisal.

This practice leads us to change our way of being in the world. It is based on the principles of cognitive behavioral therapy, which prompts us to reframe a situation that stresses or worries us. Cognitive Reappraisal is essentially a way of dealing with stress but also a way of strengthening our resilience to it, by changing the filter through which we see and perceive the world. It ultimately helps us to open a door and live a life of new possibilities. What Cognitive Reappraisal ultimately calls us to do is to free our minds from what we think we know.

You only need 5 minutes to observe, change and readjust your thinking with Cognitive Reappraisal:

1. Close your eyes and allow your body to relax. Take a deep breath and let go of what you're carrying. Try to feel comfortable and at the same time alert, focused on the present.

2. Pick a thought that causes you anxiety and spend some time imagining yourself in a future stressful situation that this thought causes you. Notice yourself, where you are, who is around you and what is happening. Whatever you feel, let it go, don't try to change what's happening to you. Let the thoughts, feelings and everything else come and go.

3. Then think about the same situation from a different point of view. Think for example of someone close to you who might find this situation easy. How would he feel? How would he deal with her?

4. In this case, let your mind sink, allow yourself to imagine this future case experiencing it from another perspective. Notice how you feel in this situation.

5. When you feel ready, come back to the present. Open your eyes and notice from there on how your situation will be during the day. If you feel like you're still feeling anxious, try again to get into that different perspective, readjust your thinking with the same process.

The filter through which we perceive our social world is indeed useful as it allows us to deal with many situations as long as it is manageable. But when this causes more anxiety and stress, then cognitive reappraisal helps to redefine this filter so that it is actually helpful and manageable. Our life belongs to us and it is up to us to live it easily, effortlessly, with solidarity and love.

- iToocan Team

Sources :

https://www.mindful.org/9-mindful-habits-for-well-being/

https://www.yogajournal.com/meditation/how-to-meditate/the-shining/

Photo by Eric Muhr on Unsplash

Achieving peak performance is very important to some people, whether it's performance at school, work, or any other important endeavor in life. The ability to maintain concentration during physical and mental work can increase our performance, while the layout and organization of the work environment, body posture, ambient sounds, and physical movement can affect productivity and our creativity.

Below you will read some tools and strategies that are based on peer-reviewed scientific research, which can help you achieve high levels of productivity, increased concentration and clarity.

Optimal Organization of the Office/Workspace

 Body posture:

o Sit up straight

o Ideally when possible, work from a standing position

position at least half the day

-The position of the body in relation to gravity affects

alertness levels significantly

 Optical system:

o Place the center of the work screen at eye level or

ideally in a position where you look slightly upwards (creates

waking state). Follow the same for other surfaces

which you need to focus your gaze and attention on

your work

o Avoid leaning the seat back to face the screen

the above

-Important strategies, especially for those who tend to feel sleepy at noon

 Set work cycles for the most demanding tasks that require deep

concentration:

o 90 minutes or less cycle time

o Set a timer

o Avoid interrupting the work cycle unless it is urgent

Ideal time for work with cognitive concentration requirements: About 3-4 hours after waking up in the morning

 Minimize distractions:

o Ask not to be interrupted except for something

urgent

o Use clues (eg a written note

or light indicator) so that the

partners and the working people

environment for your unavailability

o Turn off notifications from the web (they are available

applications)

o Turn off or silence phone notifications

 Management of environmental sounds, use of sounds and music:

o Avoid exposure to monotonous sounds such as from air conditioners and

ventilation units, especially if there are no other sounds in the room

o Using low levels of white noise enhance concentration and

maintaining workflow, but avoid prolonged use

of (1 hour maximum duration)

o Use binaural beats *(ideally 40 hertz), either before it starts

duty for 30 minutes, or during work

o Listen to the kind of music you enjoy and it creates for you

alert mode, always at safe volume levels

-Tolerance levels of environmental sounds vary from person to person, as well as from day to day for the same person. There is no rule about the presence or absence of ambient sounds such as music or speeches. Use audio-related tools personalized to your needs every day.

 Lighting for ideal levels of alertness and the healthy functioning of the circadian rhythm:

o 1st phase, 0-9 hours after waking up in the morning
• Choose strong lighting in the early hours of the day and when it's cold
color (eg cool white or blue), ideally placed above the
head. Be careful not to cause pain to your eyes or any
physical pain
• If you work next to a window, prefer to have the windows
open when possible

o 2nd phase, 9-16 hours after waking up in the morning
• Reduce the intensity of the lighting and if possible avoid/close
lighting above your head
• Decrease the volume of the computer screen
• Prefer lighting with warm colors (eg yellow or red)

o 3rd phase, 17-24 hours after waking up in the morning
• Limit exposure to lighting to the minimum necessary
lighting intensity, depending on the requirements of your tasks

-Exposure to bright light during the 1st phase of the day positively affects the ability to concentrate for the whole day, not just during light exposure. In cases where during the 3rd phase maximum alertness is necessary for your ideal performance (night shift, short deadlines for completing tasks, etc.) exposure to strong lighting can maintain alertness at high levels, but affecting the circadian rhythm .**

 Physical exercise and movement:
Combining exercise with cognitive tasks has been shown to improve concentration and task performance. Of course, access to a workplace that combines the bicycle or corridor with the computer desk is limited to impossible! But physical exercise outside of work, in addition to the benefits for mental and physical health and physical performance, also contributes significantly to better mental performance. There are physical exercise protocols from peer-reviewed scientific research that contribute to maximum performance and brain health.

With the understanding that your work and personal tasks will not be done every day in the same place, try to apply some of the above tools to improve your concentration and cognitive function, and put them in a context for specific work requirements.



Anastasia Lekka

Human High-Performance Consultant


MSc Sport and Exercise Psychology

Graduated from the Department of Physical Education and Sports Science

Behavior Change Specialist, ACE

Contact: anlekka@yahoo.gr

LinkedIn

* Binaural beats is the perception of sound by the brain, when you simultaneously hear two tones with a slightly different frequency. Using headphones each tone is heard in a different ear.

**Circadian rhythms are 24-hour cycles, part of our body's internal “clock” (circadian clock), which controls the body's changes throughout the day. The sleep-wake cycle, metabolism, hormonal activity are some of the bodily functions that our circadian clock controls and synchronizes. Maintaining a stable circadian rhythm is essential for good health.

Links:

Effects of binaural and monaural beat stimulation on attention and EEG

Psychophysiological responses to potentially annoying heating, ventilation, and air conditioning noise during mentally demanding work#

Office noise and employee concentration: Identifying causes of disruption and potential improvements

Effects of a Workplace Sit–Stand Desk Intervention on Health and Productivity

Circadian Rhythms and Circadian Clock

What Are Binaural Beats?

Today we have prepared easy, tasty and healthy recipes for you to take with you to work, on the road, in the car or even to put in your child's school bag.

1. Oatmeal cookies with dried fruit

Components

1 cup of soaked oats

1 cup almond powder

3 dates, chopped

3 prunes, chopped

½ cup raisins

100g of melted butter

3 tbsp honey or maple syrup

* We soak the oats in water to neutralize the phytic acid it contains and which binds the nutrients in the food

Implementation

You soak the oats in the evening

You preheat the oven to 200C, on the resistances

You sift the oats

You put the oats in a container with all the ingredients, mix well and you have a watery pulp.

You put parchment paper on a baking sheet

You put spoonfuls of the mixture on the baking sheet

You bake for 15 minutes

2. Vegetarian bars with dates and cocoa

Components

1 cup of dates

½ cup pecans or walnuts or other nut

2 tbsp cocoa

1 tbsp Honey or maple syrup

A pinch of salt

Implementation

You put the dates with the salt in the grinder and grind for a few minutes.

You add the rest of the ingredients and at the end the honey to "set" the bar better.

You form them and put them in the fridge for a few hours.

3. Gluten-free banana bread

Components

4 medium ripe bananas or 3 large ones

1 tbsp honey

1 tbsp vanilla extract

¼ cup nut butter

2 tbsp coconut oil or melted butter

2 eggs at room temperature

½ cup coconut flour

½ tbsp. baking powder

½ tbsp. Soda

½ tbsp. cinnamon

¼ tsp Salt

½ cup chocolate chips (optional)

Implementation

Preheat the oven to 180 C

In a bowl, mix the bananas, honey, vanilla, nut spread and coconut oil.

Add the eggs one by one and mix gently.

Then you put the rest of the ingredients, with the chocolate pieces last.

Place the mixture in a mold and bake for 25-30 minutes.

4. Crepes with coconut flour

Components

4 eggs

110 g of cream cheese

20 g of butter

4 g of coconut flour

Vanilla

20g of honey or salt, depending on how you want them.

Coconut oil for the pan

Implementation

Our ingredients should be at room temperature

Put the butter and cheese in the food processor.

Add the rest of the ingredients.

Put the coconut oil in a pan over low to medium heat.

As soon as it heats up, pour a little of the mixture, depending on our dish.

As soon as it gets a little color underneath, turn with a spatula.

We continue with the rest

We fill with whatever we like

Your time is limited indeed, I get it! However, these recipes are quick and easy and can see you through the week at work. I prepare them from the weekend, I also organize it as a game sometimes with my son, and so during the week, all I have to do is take them out of the fridge!

I wish you good luck!

- Penny

iToocan staff member

The choice of clothes for your workouts depends on several factors. The most basic is of course comfort, as it is extremely unpleasant to feel discomfort due to clothes during exercise. Equally important factor in choosing clothes is the type of workout, as well as feeling beautiful and stylish. Below we have prepared a list of clothing suggestions depending on the exercise you choose each time!

YOGA - PILATES

You definitely need comfortable clothes that allow freedom of movement. It is best not to wear loose clothes, such as a t-shirt for example, as during the exercises parts of your body will be exposed but mainly they will bother you. What's more annoying than a top that rides up on your head when you're doing exercises when your torso should be down! So we suggest some comfortable leggings that will not be transparent, so that you feel comfortable combined with a bustier:

or some bodysuit:

If you're not a leggings type, we recommend pants made of soft stretch fabric with loose elastic at the ankle

HIGH INTENSITY INTERVAL TRAINING (HIIT)

Think you'll sweat a lot! So a safe choice is very light clothes, with elasticity, that allow the body to breathe, such as shorts, bustiers, cropped t-shirts and thin leggings. Fabrics that absorb sweat and keep your body temperature constant are the ones you should choose, as this way you will feel dry and cool. Another good thing to consider is that there is nothing that can disturb you during the exercises, such as a zipper.

WALKING AND RUNNING

Here, in addition to comfort, you also have to consider the weather conditions! What is certain is that you need light clothes that will help your movement and not hinder your performance. Usually the materials used in the production of running clothes are sophisticated nylon or polyester. In the hot months, these absorb sweat and keep the body dry, while in the cold they maintain the body temperature so you don't catch a cold. Many of them usually have perforated elements, which allow the skin to breathe.

Ideally, wear bras made of compression fabrics to ensure minimal bounce during movement:

Leggings:

Shorts and jackets with pockets:

Don't neglect sun protection, especially in the summer months! Wear the right shoes to avoid the vibrations, take your water and be ready!

Our experienced team can help you choose the essentials, either through our physical store or over the phone. We are here for you!

- iToocan Team

What is mindfulness, which has been talked about a lot in recent years? How can it help us in our daily life?

Mindfulness is our basic ability to be fully present, aware of where we are and what we are doing, without becoming overly reactive or overwhelmed by what is happening around us.

Although mindfulness is something we all possess naturally, it is most easily achieved when practiced on a daily basis.

Whenever we are aware of what we directly experience through our senses or our state of mind through our thoughts and feelings, we have mindfulness. And there's more and more research showing that when we train our brains in mindfulness, we actually reshape our brain structure.

Apart from meditation, there are other ways to practice mindfulness in our daily life, and we can apply them in the morning, before doing anything else:

As soon as you wake up and while you are in a relaxed position, close your eyes and try to connect with your body.

Breathe deeply and soothingly, inhaling through the nose and exhaling through the mouth, and slowly your breathing will find its rhythm.

Reflect on your intentions for the day, in relation to the people and situations you will encounter and use the present tense. For example "today I am consistent, kind to myself and in a good mood"

During the day try to take breaks by taking a deep breath and remember your morning thoughts.

The goal of mindfulness is to awaken to the inner workings of the mental, emotional, and physical processes in our lives. So our words, actions and the way we react will be done with care and empathy towards ourselves and others.

- iToocan Team

Sources

https://eugenetherapy.com/article/create-a-mindful-morning-routine/

https://www.mindful.org/

https://www.ladypapaya.com

Photo by Roma Kaiuk🇺🇦 on Unsplash

Use fruit peels in the right way for a brighter skin, quickly, easily, ecologically and without aggravating substances. Below is a list of fruit peels and instructions:

Banana peel: has vitamins B6, B12, magnesium and potassium and is excellent for fighting acne. Use a piece and gently massage the face, leave it for half an hour and then clean.

Lemon Peel: the beneficial effect of lemon and its use in various beauty treatments are known. Its peel, due to its acidity, helps to prevent and combat various skin problems, while it is also very beneficial for cleaning the face. You can make a mixture of dried lemon peel, which you will rub, and mix with sugar, honey and almond oil and put it on your face.

Melon peel: you can dry it, grate it, and mix it with honey. You spread the mixture like a face mask, keep it for twenty minutes and rinse with cold water.

Apple peel: the vitamin C and iron contained in the peel make it an excellent aid for cleansing the skin. You can make a paste of apple peels, add milk and ready to use!

Orange peel: the antibacterial and antimicrobial properties of oranges can really transform your skin! Dry the peel and grind it into a powder, mix it with yogurt and the results will surprise you!

Watermelon Peel: use the hard part of the peel and dry it. Then mix it with turmeric and honey and your mask is ready.

Mango peel: the vitamins A, C and E contained in the mango peel are excellent for your skin. Just gently massage a piece of it and leave it for twenty minutes. You clean and repeat as often as you can during the week.

So by including fruit peels in your daily skin care routine, and in combination with a healthy lifestyle and diet, you can get a glowing skin!

Good luck!

- iToocan Team

Note: the Vegan recipe in everything, replaces honey with rice malt, milk with some plant-based drink and yogurt with plant-based yogurt.

Sources:

https://www.ratpack.gr/buzz/story/14500/poies-floydes-froyton-einai-eyergetikes-gia-tin-ygeia-mas

https://www.zoomtventertainment.com/beauty/skincare/article/how-to-include-fruit-peels-in-your-beauty-treatment-for-glowing-skin/598539

https://www.bebeautiful.in/all-things-skin/everyday/how-you-can-use-fruit-peels-for-healthier-skin

(Photo by Anthony Tran on Unsplash)