Фото 1 - Стр. 46 Astma / Астма
Title: Red clover and birch leaves relieve asthma
Asthma exhausts the body, but metaphysically speaking, asthma says that on the spiritual level blockages have formed. Usually it is connected with love - there is too much or too little of it. With medicinal plants you can help body and soul.
Text: Irje Karjus, herbalist Illustrations: Tiina Saidla
Red clover
Tea. Take 1 tbsp of red clover flowers and pour 200 ml hot water over. Let steep 15 minutes, strain and drink 3 cups a day. Men should be careful, since red clover contains phytoestrogens.
Vinegar Tonic. Take a half-liter jar, fill with red clover flowers and pour over natural apple cider vinegar. Take a pot for cooking, fill with water and place jar in water. Heat 20 minutes. Remove jar and close lid. Let sit for a week, shake daily. Strain. Take 1 dessert spoon mixed with 250 ml lukewarm water 2 times a day, i.e. half liter of solution per day.
Silverweed, yarrow, nettle
Tonic. Take 1 tbsp silverweed flowers and leaves, 1 tbsp green yarrow stalks, 1 tsp young nettle leaves. Pour 0.5 liter hot water over. Let steep 20 min, strain. Drink in sips throughout the day.
Pine buds
Tea. Take 1 tsp pine buds and pour 250 ml hot water over. Let steep 15 min. Drink 2 cups a day.
Steam. Add 1 heaped tbsp pine buds to 1 liter water, you can add pine needles. Bring to boil and inhale. Cover head with towel and breathe warm steam for about 5 minutes. Repeat every half hour during asthma or whenever attack starts. You can add a few drops of eucalyptus oil. Use same mixture during day, adding more water each time. Works very effectively.
Birch
Tea and inhalation. Make tea from birch buds and young leaves, taking 1 tsp herb per 250 ml boiling water. Before drinking tea, inhale warm steam from the cup through mouth until cooled. Drink a couple cups a day.
Rowan berries
Tincture. Fill a half-liter jar with rowan berries and refined sugar, pour over 40% alcohol vodka. Let steep 2 weeks, shake daily. Eat 1 tbsp mixture 2 times a day.
Фото 2 и 3 - Стр. 62-63 Tervis / Здоровье - Outdoor gym
Title: Look, an outdoor gym! Don't walk past, take the spot!
If you notice fitness machines while walking in forest or park, don't think they are only for young people to grow muscles.
Text: Eha Kruus. Workout: Anne Rebane (67) Photos: Martin Ahven
Physiologically, from age 30-40, muscle mass and strength start to decrease 3-5% per year. If you let it happen, you increase risk of falling, says personal trainer Raymo Korkma. Gyms outdoors are available because you don't need fancy equipment. Personal trainer says: Machines are different, but all logical and easy to master and you can learn how to do something. Most are push and pull exercises with your own body weight.
Before training, make sure what is available, and take water with you. Smart to warm up 10-15 min walking in outdoor gym, so circulation gets going. It's sensible to do 6- and rest circuits of different muscle groups to warm up.
Start must be calm and familiar, whether you are fit or not. "If you have knee problems, you could try holding onto supports for longer", advises Korkma. "I don't believe you can't do something at all. It's more about what someone's physical abilities allow."
Do exercises in order so that all larger muscle groups get load. Personal trainer advises doing each exercise 10-20 times, depending on your ability, take short break and do same work again. If you get through, then third series. "Just avoid when it starts to get hard".
In good shape at 89 - A good example of importance of movement and physical ability is my own 89-year-old grandma. She lives in countryside, still heats with wood, gardening is weeding, in winter shoveling snow. For city people living in apartments there is also need to find other physical activities.
Exercises on photo 2:
Rinnalt surumine pingil (Chest press on bench): Push forward from chest, holding handles in front, keep back straight. Push arms straight forward, elbows down. Main load on chest.
Seljatõmbed istudes (Seated row): Sit on machine and pull handles, keep back straight. Pull hands towards you, bringing shoulder blades together. Trains mainly back.
Vertikaalsed seljatõmbed (Vertical back pulls): Sit straight and grab handles. Make yourself straight-line up, bending arms. Try not to drop shoulders forward. Trains mainly back.
Triitsepsi surumine (Triceps press): Stand straight, holding handles. Bend arm at elbow max to 90 degrees. Push up again until arms straight. Main load on triceps.
Pealeasted (Step-ups): Step onto platform with full foot and push yourself up, straighten leg. For more load take water bottle in one hand. Main load on butt and thighs.
Kükid (Squats): If squats are hard, hold onto something. Keep back straight, bend knees and push butt back and bend legs at knees up to 90 degrees. Max from 45 to 90 degrees. Trains glutes and thighs.
Фото 4 - Стр. 64 Mõnus venitus pirnlihasele
Title: Nice stretch for the piriformis muscle
August gives opportunity to calm down from summer's bustle and enjoy quiet evenings. But you can do your body good even while sitting quietly, for example stretch the piriformis muscle. This exercise relieves pressure on sciatic nerve.
Text: Kai Ilp, trainer for seniors (60) Photos: Tiina Kõrtsini
Take starting position: sit on chair, feet on floor.
Place ankle of one foot on knee of other leg, keeping back straight. Hold ankle with both hands.
While exhaling, tilt with torso forward. Back is straight. Stay in this position about half minute and feel a nice stretch in one buttock. This is the piriformis muscle stretching. With regular exerciser, this exercise will relieve pressure on sciatic nerve.
Come back to starting position.
Repeat exercise with other leg.
Do stretch every day or at least every other day. Thanks to this, sciatica will bother you less or not at all. Nice workout!
Фото 5 - Стр. 87? KÖÖK / КУХНЯ
Grill-style carrots - Image is sideways and blurry, but it's roasted/grilled carrots.
Tip in circle: Annually the taste improves if you let it sit - the more you let it stand, the tastier it gets.
Фото 6 - Стр. 88 Porgandi-lehtkapsasalat
Carrot and kale salad
Ingredients:
6 carrots of different colors
60 ml olive oil
3 tbsp lemon juice
2 garlic cloves
2 tsp grated ginger
1 tsp ground cumin
4 large kale leaves
salt and pepper
Method: Slice carrots thin. Mix oil, lemon, garlic, ginger, cumin. Toss carrots in dressing. Let marinate 10 minutes. Add torn kale. Marinate again. Season to taste.
Фото 7 - Стр. 84 Grillitud porgandi-fetasalat
Grilled carrot and feta salad - For 2 portions
Colorful and tasty salad! Use carrots of different colors to make salad visually more appealing.
6 carrots of different colors
2 tbsp olive oil
0.5 tsp ground coriander
For salad:
1 tbsp lemon juice and grated zest
0.5 tsp honey
0.5 tsp mustard
4 handfuls arugula
250 g cooked red lentils
1 avocado
0.5 cucumber
50 g feta
Method: Halve carrots and put in large bowl, add olive oil and ground coriander and mix. Place carrots on baking tray and roast at 200C for 30 minutes. In meantime mix lemon juice + zest, honey and mustard together for dressing. Put arugula in large bowl, add cooked lentils, chopped avocado and cucumber, mix with dressing. Place on serving dish, add carrots on top and crumble feta over.
Tip: Make and take! You can prepare salad earlier and take it to work or picnic.
Фото 8 - Стр. 87 Carrot cake with pecans
Image shows carrot cake slices with white frosting and pecans. Partial recipe visible:
Base: 14 tbsp flour, 2 tsp baking soda, 1 tsp sea salt, 4 tsp cinnamon, 1 cup olive oil, 10 tbsp sugar, 12 tbsp Muscovado sugar, 1 tsp vanilla sugar, 6 medium grated carrots, 2 handfuls pecan nuts, chopped
Фото 9 - Стр. 86 Porgandipüreesupp peekoniga
Carrot puree soup with bacon - 6 portions
If August evening shows first sign of autumn, this warming, satisfying carrot puree soup is just the right food to make.
2 tbsp cumin seeds
1 tbsp thyme leaves
2 tbsp olive oil
10 medium carrots
9 cloves roasted garlic
1 L vegetable stock
0.5 cup cream
2 tsp salt
To serve:
6 slices bacon
handful of fresh chopped parsley
flatbread
Method: Heat cumin and thyme about a minute. Add pool of olive oil, chopped carrots, garlic, lentils, stock and cream. Let simmer together about 15 minutes until lentils soft and carrots tender. Blend with stick blender or pour into blender. Fry bacon crispy, break into small pieces. Serve soup with crispy bacon, parsley and flatbread.
Tip: Time to taste! If you are sensitive to cumin, you can omit it. But if you like hearty flavors, you can safely double cumin amount.
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