Worlds Most Breathtaking Football Stadiums

Stadion Gospin dolac, Croatia

Gospin Dolac is a stadium in Imotski, Croatia. It was built in 1989 and serves as home stadium for NK Imotski football club. The stadium has a capacity of 4,000 spectators.

Eidi Stadium, Faroe Islands

Just next to the waves of the North Atlantic, is this beautiful football stadium in the village Eidi. The Eidi Stadium is completely surrounded by sea. The Faroe Island’s national football games are  played here.

Kantrida Stadium, Croatia

Kantrida stadiam is a football stadium in the Croatian city of Rijeka. It is named after the Kantrida neighborhood in which it is located, in the western part of the city. It has served as home of the football club HNK Rijeka since 1946. The stadium has a distinctive appearance as it is situated between steep cliffs just north of the stadium and the shore of the Adriatic on its south side.

Ottmar Hitzfeld Stadium – Switzerland

The highest ground in Europe at 2,000 metres above sea level, the Ottmar Hitzfeld Stadium is carved into a mountainside overlooking the Alps! Players and fans have to travel by cable car to reach the ground but the tough journey is well worth the effort.

Rheinpark Stadium, Liechtenstein

The Rheinpark Stadium in Vaduz is the national stadium of Liechtenstein. It plays host to the home matches of the Liechtenstein national football team, and is also the home of Liechtenstein's top football club, FC Vaduz.


Braga Municipal Stadium Portugal 

Braga Municipal Stadium is a football stadium in Braga, Portugal, with an all-seated capacity of 30,286, built in 2003 as the new home for local club Sporting Clube de Braga, and as a UEFA Euro 2004.



Victoria Stadium, Gibraltar

Victoria Stadium is a multi-purpose stadium in Gibraltar. It is currently used mostly for football matches and holds about 5,000 people. It is located close to the Gibraltar Airport just off Winston Churchill Avenue. It was named after the wife of Gibraltarian philanthropist John Mackintosh.

 

 

Great Barrier Reef : Heaven Under Water

Great Barrier Reef, Australia

The Great Barrier Reef is the world's largest coral reef system composed of over 2,900 individual reefs and 900 islands stretching for over 2,600 kilometres over an area of approximately 344,400 square kilometres.

The Great Barrier Reef is a site of 

remarkable variety and beauty on the north-east coast of Australia. It the world's most extensive stretch of coral reef and is probably the richest area in terms of faunal diversity in the world. Its great diversity reflects the maturity of an ecosystem which has evolved over millions of years on the north-east continental shelf of Australia. The site contains a huge diversity of species including over 1,500 species of fish, about 360 species of hard coral, 5,000 species of mollusc, and more than 175 species of bird, plus a great diversity of sponges, anemones, marine worms and crustaceans, among others.

Due to its vast biodiversity, warm clear waters and accessibility from the tourist boats called "live aboards", the reef is a very popular destination, especially for scuba divers. Tourism on the Great Barrier Reef is concentrated in the Whitsundays and Cairns due to their accessibility. These areas make up 7% of the Park's area. The Whitsundays and Cairns have their own Plans of Management. Many cities along the Queensland coast offer daily boat trips. Several continental and coral cay islands are now resorts, including the pristine Lad Elliot Island.

Top 10 Most Colorful and Beautiful Fish

Mandarinfish

The Mandarin fish or Mandarin dragonet is a small, brightly colored member of the dragonet family, which is popular in the saltwater aquarium trade. The mandarin fish is native to the Pacific, ranging approximately from the Ryukyu Islands south to Australia.

Mandarin fish are reef dwellers, preferring sheltered lagoons and inshore reefs. While they are slow-moving and fairly common within their range, they are not easily seen due to their bottom-feeding habit and their small size (reaching only about 6 cm). They feed primarily on small crustaceans and other invertebrates.












Emperor angelfish

The emperor angelfish, Pomacanthus imperator, is a species of marine angelfish. It is a reef-associated fish, native to the Indian and Pacific Oceans, from the Red Sea to Hawaii and the Austral Islands.
Juveniles are dark blue with electric blue and white rings; adults have yellow and blue stripes, with black around the eyes. It takes about 24 to 30 months for an emperor angelfish to acquire its adult coloring. They grow to 40 cm (15.75 in) in length.








Pterois or Lion fish

Pterois, commonly known as lionfish, is a genus of venomous marine fish found mostly in the Indo-Pacific. Pterois is characterized by conspicuous warning coloration with red, white, creamy, or black bands, showy pectoral fins and venomous spiky fin rays. Pterois are classified into a number of different species, but Pterois radiata, Pterois volitans and Pterois miles are the most commonly studied. Pterois are popular aquarium fish and are readily utilized in the culinary world.




Discus fish

Symphysodon, colloquially known as discus, is a genus of cichlids native to the Amazon River basin. Discus are popular as aquarium fish and their aquaculture in several countries in Asia is a major industry. They are sometimes referred to as pompadour fish. Symphysodon species inhabit the margins of floodplain lakes and rivers in the Amazon Basin of lowland Amazonia, where it is part of the highly diverse Neotropical fish fauna.


Lyretail coralfish

The sea goldie also known as the lyretail coralfish, lyretail anthias and scalefin anthia, is a small species of colourful fish in the subfamily Anthiinae. It is a common sight to scuba divers in the Indian Ocean. The fish lives around coral outcrops in clear lagoons, patch reefs and steep slopes to a depth of 35 m, often to be found in the company of Chromis diademata. They are often found in very large schools above the reef.


Paracanthurus hepatus or Blue surgeonfish 

Paracanthurus hepatus also known as regal tang, palette surgeonfish, blue tang, royal blue tang, hippo tang, flagtail surgeonfish, pacific regal blue tang and blue surgeonfish, is a species of Indo-Pacific surgeonfish Paracanthurus hepatus has a royal blue body, yellow tail, and black 'palette' design. The lower body is yellow in the west-central Indian Ocean. It grows to 30 cm (12 in.). This fish is rather flat, like a pancake, with a circular body shape, a pointed snout-like nose, and small scales. The blue tang has 9 dorsal spines, 26-28 dorsal soft rays, 3 anal spines, and 24-26 anal soft rays.


Clown fish

Clownfish or anemonefish are fishes from the subfamily Amphiprioninae in the family Pomacentridae. Depending on species, clownfish are overall yellow, orange, or a reddish or blackish color, and many show white bars or patches. The largest can reach a length of 18 centimetres (7.1 in), while the smallest barely can reach 10 centimetres (3.9 in).


Yellow tang

The yellow tang is a saltwater fish species of the family Acanthuridae. It is one of the most popular aquarium fish. Adult fish can grow to 20 centimetres (7.9 in) in length, and 1–2 centimetres (0.39–0.79 in) in thickness. Adult males tend to be larger than females. Yellow tang are bright yellow in color. At night, the yellow coloring fades slightly and a prominent brownish patch develops in the middle with a horizontal white band. They rapidly resume their bright yellow color with daylight.


Clown triggerfish

Clown triggerfish also known as the bigspotted triggerfish, are demersal marine fish belonging to the family Balistidae, or commonly called triggerfish. The clown triggerfish is a small sized fish which grows up to 50 cm. Its body has a stock appearance, oval shape and compressed laterally. The head is large and represents approximately one third of the body length. The mouth is small, terminal and has strong teeth.


Rhinecanthus assasi or Picasso triggerfish

Rhinecanthus assasi is a species of fish in the family Balistidae, the triggerfishes. Common names include Picasso triggerfish and Arabian picassofish. It occurs in the western Indian Ocean, including the Red Sea and Persian Gulf. The fish reaches up to 30 centimeters long. It is tan above and white below with blue stripes between and below the eyes.

Easy Exercise to Lose Weight Fast

Physical activity provides a wide range of health benefits, including a reduced risk of heart disease and stroke, maintenance of mobility, control of body weight and increased mental well-being.
You can do exercise- whether it's morning, afternoon, or evening but by starting your morning with physical activity, you set the day's pace.
Morning exercise improves sleep and promote weight loss fast. Watch this video and follow these steps and  lose your weight fast.

Summer Fruit Salad Recipe

Summer fruit salad:  It is simple, healthy and totally perfect for summer. Use can any seasonal fruit in this salad. Create your own mix based on what you like best.

Ingredients: For four person

• 1 medium navel orange, peeled and sectioned
• 1 medium kiwifruit, peeled and sliced
• 2/3 cup halved seedless red grapes
• 1/2 cup sliced peeled apple
• 1/2 cup diced honeydew
• 1/2 cup fresh blueberries
• 2 tablespoon orange juice
• 3 teaspoons honey    
• 1-1/2 teaspoon lime juice
• 1 cup sliced ripe banana

Directions:
In a small salad bowl, combine the first six ingredients. In a another small bowl, combine the orange juice, honey and lime juice. Drizzle over fruit mixture; toss to coat. Chill until serving. Add banana just before serving. Serve with a slotted spoon.
Nutritional Facts:
1 cup equals 150 calories, trace fat (trace saturated fat), 0 cholesterol, 5 mg sodium, 40 g carbohydrate, 4 g fibre, 1-1/4 g protein.

Meal plans to gain weight

For healthy weight gain you need to increase your calorie intake by increasing nutrient and calorie rich foods in the diet. You need to supply your body with all the essential nutrients it needs for muscle growth and maintenance.

To do this you need to increase your daily food intake of high-protein foods, healthy fats and slow releasing complex carbohydrates. Here is a sample of daily meal plan to gain weight you can try:

Breakfast: Select from one of the following menus

Menu-1

• A glass of Orange
• A large Bowl of Cheerios with granola and skim milk
• 2 slices of wheat toast with 1 tablespoon of peanut butter on each piece

Menu-2

• 2 pieces of fruit and A glass of juice     
• A sandwich with 2 Scrambled eggs
• 2 pieces of ham or beaf
• 2 slices of cheese

Menu-3

• Bread with 1 tablespoon of peanut butter
• A glass of Smoothie made with:

                -1 scoop of protein powder,
                -8 oz yogurt,
                -12 oz skim milk
                -and 1 cup of frozen fruit

Snack: Select from one of the following

• Peanut butter and jelly sandwich
• A container of yogurt with granola
• A small bag of trail mix and sports drink

      With a sports drink

Lunch: Select from one of the following menus

Menu-1

• Submarine sandwich (12-inch), made with Chicken/ Tuna/ Sateak/ Ham and cheese
• Baked chips and
• Juice

Menu-2

• Cheeseburger
• Grilled chicken sandwich
• French fries (small) and Milkshake (small

Menu-3

• Grilled chicken salad
• Baked potato and
• Juice

Menu-4

• Bagel sandwich with turkey, cheese, and fruit
• Pasta with sauce and 2 pieces of chicken
• Salad

Afternoon Snack: Select from one of the following

• Banana with peanut butter (2 tablespoons)
• Trail mix with cereal, nuts, and dried fruit (1 cup or 2 handfuls)
• Cheese and crackers
• Cereal (large bowl)

      With Low-fat milk/  Juice / Lemonade

Dinner:

• Protein: Steak/ Chicken/ Fish/ Pork/ Turkey
• Carbohydrates: Pasta/ Baked potato/ Rice/ Corn
• Salad/  Cooked vegetable/  Fruit
• Low-fat milk/ Juice/ Lemonade

Late-Night Snack: Select from one of the following

• Bowl of ice cream or frozen yogurt
• Smoothie or protein shake with ice added
• Peanut butter and jelly sandwich

Health Benefits of Exercise

Regular exercise is an important part of a healthy lifestyle. Everybody can benefit from doing some exercise. People who lead an active life are more likely to live longer and less likely to develop serious diseases such as heart disease, cancer and diabetes and a host of other diseases. It’s important that physical exercise is a part of life for children, adults and older people. Here's a summary of the proven health benefits of exercise:

• Exercise controls weight: Physical exercise helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. Thus it prevents weight gain, promotes weight loss (when combined with a lower-calorie diet), and helps keep weight off after weight loss .
• Exercise combats Heart Disease and Stroke: Daily physical exercise can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.
• Exercise reduces diabetic complications: Excess weight is the single most important cause of type 2 diabetes. By reducing body fatness, physical exercise can help to reduce your insulin requirements to prevent and control this type of diabetes. Regular physical exercise can help control your blood sugar levels and
  prevent long-term complications.
• Exercise reduces Back Pain: By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.
• Exercise prevents osteoporosis: Regular weight-bearing exercise like running, walking and weight-lifting, help promotes bone formation and prevent many forms of bone loss associated with aging known as osteoporosis.
• Manage Stress, Improve Mood: Regular physical exercise can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress. Exercise can improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an exercise, and ignore irrelevant
  information.
• Exercise promotes a healthy pregnancy: Although exercise might be risky in some cases, the benefits of exercising during pregnancy generally far outweigh the risks and some women can evenexercise up until the third trimester. Relaxation exercises, Kegel exercise that strengthen the pelvic muscles and back exercises are all important for pregnant women.
• Exercise promotes better sleep: Regular physical exercise can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

Physical exercise is a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Basic Stretchs to keep yourself fit.

Stretching is a powerful part of any exercise program to lengthen and loosen your muscles. Flexibility is a key to fitness.  People used to think that stretching was the first thing you should do before exercising.
Stretch all major muscle groups at least two to three times per week after a 5- to 10-minute warm-up. Here are some basic stretch:

• Prone on Elbows:
  

Lie on your stomach with your feet together. Rise up on elbows as high you can tolerate, while maintaining your hips on the floor. Hold for 30-60 seconds or until muscles feel looser. Repeat this slowly and steadily without straining. Rest on your forearms with your elbows directly under your shoulders.

• Knees to chest:
  

Lie on your back on a firm surface with the backs of your heels flat on the floor. Gently pull one knee up to your chest until you feel a stretch in your lower back. Bring the knee as close to your chest as comfortably possible. Keep the opposite leg relaxed in a comfortable position, either with your knee bent or with your leg extended. Hold for about 30 seconds. Switch legs and repeat.

• Triceps stretch:
  
  
  
  Raise the right arm straight up overhead, then bend the elbow so the fingers touch or reach toward the middle of the upper back. Grab the right elbow with the left hand and gently pull back until you feel the stretch in the right arm. Hold for 10 to 30 seconds. Repeat three to five times with each arm

• Cat stretch:
  

Position yourself on the floor on your hands and knees. . Round your back by contracting your abdominals and tucking your pelvis. Then allow your back to sag toward the floor as you lift your chest forward. Hold for 15 seconds. Repeat three to five times.

• Hamstring stretch:
  

Lie down with your back flat on the floor, with both of your knees bent. Place your feet flat on the floor, about 6 inches apart. Bend your right knee up to your chest and hold onto your right thigh with both hands placed behind your knee. Slowly straighten your right leg, feeling slight stretching in the back of your leg. Hold the stretch for 20 seconds, and then repeat the stretch with your left leg.

• Calf stretch:
  

Stand facing a wall, about 2 feet away from it. Keeping your heels flat and your back straight, lean forward and press your hands and forehead to the wall. Make sure your knee does not move forward of your ankle. Do this slowly. You should feel stretching in the muscles in the back of your lower legs, above your heels. If you need a bigger stretch, move your back farther away from the wall. Hold this position for 20 seconds and then relax. Repeat.

• Chin To Chest Stretch:
  

Get into a seated position on the floor. Place both hands at the rear of
your head, fingers interlocked, thumbs pointing down and elbows pointing
straight ahead. Slowly pull your head down to your chest. Hold for
20-30 seconds.

• Quadriceps stretch:
  

Stand near a wall or a piece of sturdy exercise equipment for support. Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh. Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together. Hold for about 30 seconds. Switch legs and repeat.

• Neck stretch:
  

Bend your head forward and slightly to the right. With your right hand, gently pull your head downward. You'll feel a nice, easy stretch along the back left side of your neck. Hold for about 30 seconds. Repeat on the opposite side.

• Lower Back Curl  stretch:
  

Lie on your stomach with your arms out to your sides. This will be your starting position. Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms to push yourself up. Keep your head up during the movement. Repeat for 10-20 repetitions.