7 Small Steps to Big Benefits of the Healthy

Thursday, December 10, 2009

Louisiana, USA, body slim, vibrant energy and even live longer, it all started with a small change can you do starting today as well.

"Someone will be successful when he decided to start everything from a small step," said Catherine Champagne, Ph.D., a professor at the Pennington Biomedical Research Center, Louisiana State University System, as quoted detikHealth from MSN, Monday (6/7/2009 ).

The same with health. No one can achieve perfect health without a healthy lifestyle, and starting from the simplest things.

From now on, change the day you become more healthy with 10 small steps below and see what you feel and get after it.

1. Smile

Small changes: reduce 10% weight loss.

"We found that those who lose weight only 1% each week, can be lowered to 10% in two or three months without feeling that they make a heavy sacrifice," said Maciej Buchowski, Ph.D., Director of the Energy Balance Core Laboratory at Vanderbilt University Medical Center.

Big advantage: lower blood pressure, LDL cholesterol and triglycerides, prevent heart attacks, stroke, and diabetes.

A study at the University of California, San Francisco noted, obese women with abnormal eating patterns can reduce the weight of less than 10%, leakage rate decreases 47% after six months.

2. Bring pets traveling

Small changes: increased sports activities 10%. Even if you do not linger around, your body continues to burn at least 1000 calories. Not have a pet? Try up and down stairs for 15 minutes.

The advantage of size: burning more than 100 calories each day can reduce 10 pounds in a year and had become more heart healthy.

Women's Health Initiative said that, moving to reduce the risk of breast cancer. Walking for 75 minutes (10 minutes each day) until 2 or 3 hours a week can reduce the 18% risk.

3. Rent Comedy Movie

Small Change: Laugh at least 10 minutes can burn calories and make healthy heart. Watch your favorite comedy and invite your friends to watch together can reduce 10-20% of calories than watching a drama or action movie.

Big advantage: Laughter is like working out on the couch. Laughter makes your stomach muscles tighten, the heart beats faster, breathing and trigger faster so that more oxygen into the body.

"These things can burn energy," said Buchowski, a researcher who predicted that laughter can burn calories every 10-40 minutes 10-15 a day. This means, in a year you can be more slender with reduced weight 4 pounds, just by watching TV!

4. Take fruit or vegetables for snacks

Small changes: increase the 10% consumption of vegetables and fruits. Replace your snacks with a carrot or apple to ensure adequate intake of vitamins that the body needs.

Great advantage: adding menu fruit and vegetables as a snack can reduce the risk of stroke by 11% and heart attack up to 7%.

5. Reduce salt intake

Small changes: lowering blood pressure 10%. A study says, someone who avoids salt generally prefer to eat vegetables and fruits. Coupled with regular exercise, you will get a natural slender body.

Big advantage: to prevent an increase in blood pressure, you protect yourself and prevent kidney disease.

6. Consumption of healthy fats

Small changes: get 10% of calories from foods that contain omega 6, such as nuts, olive oil and salad dressing. American Heart Association recommends 5-10% of calories from omega-6 each day.

Big advantage: AHA Science Advisory reported that consumption of omega-6 can reduce LDL cholesterol and prevent heart disease by 24%.

7. Close your eyes for a moment

Small changes: relaxing the mind, at least 10 minutes. Find a quiet day around noon, rest for a moment, especially if not enough sleep last night.

Big advantage: Sleeping on a good day for the heart. Greek researchers who studied deaths from heart disease to say that 37% of people who do regular naps, live longer than those who did not sleep or rest day.

However, to prevent loss of consciousness, get enough rest for 10 minutes. A study in Australia mentioned that those who take a nap for 20-30 minutes slower re-run activities.

health.detik.com

Which is better? Fruit juice or Genuine?

Tuesday, December 8, 2009

How do I differentiate between the nutritional content of fruit juice and real fruit, and which is better?

You often hear that the fruit juice is the best way to live healthy, you get a lot of vitamins and the benefits of fruit juice, but was it really so? fact consume whole fruit is a healthier way than the consumption of fruit juice.

What is missing in the fruit juice?

Fruit juice often lack 2 important things, namely fiber and skin, besides fruit juices are also often do not contain 100% real fruit juice, but with the addition of water and sugar to make it more comfortable, adding that this is less profitable.

Benefits of skin

Skin edible fruits such as apple skin, blueberries, apricots, grapes, prunes, raisins, raspberries and strawberries is an important element. fruit skin and interact with sunlight to form a variety of different colors that contain a variety of nutrients such as carotenoids and flavonoids are useful for improving our health. fruits such as grape skin has been studied for its ability to reduce the risk of cancer and help protect the body from ultraviolet rays.

unfortunately, when the fruit juice, most of the skin has been removed from the skin and the benefits they will not get.

Fiber

One of the advantages of whole fruit is a high fiber content, fruits are basically a high-fiber. when the fruit is in juice, fiber will be destroyed and will even disappear altogether in a variety of juice sold in a public place.

Is fruit juice is not healthy?

Juice has reduced levels of fiber and many essential nutrients and often a source of sugar that does not have many nutrients that can increase body weight. fruit juice can also raise blood sugar levels much more quickly than whole fruit. therefore, consuming excessive fruit juice can increase your daily calorie consumption significantly.

Whole fruit is more advisable than fruit juice, but if you want to consume with practical reasons, may be consumed, but to include the skin from the juice when consumed and do not add sugar to reduce calories into our bodies.

George Hendra Santoso, SE., CSN.
Ultimate Nutrition - PT. Jaya Nutrition
www.sportindo.com

Good food for consumption

Monday, December 7, 2009

Good food for consumption is:

1. Fruits:

* Apples
* Avocado
* Apricots
* Banana
* Blueberries
* Cranberry
* Pomelo
* Wine
* Honeydew Melon
* Kiwi
* Lemon
* Orange juice

* Papaya
* Peach
* Pears
* Plum
* Raspberries
* Strawberry
* Watermelon

2. Vegetables:

* Asparagus
* Broccoli
* Mungbean
* Peanut
* Col
* Cabbage
* Celery
* Lombok
* Corn
* Garlic
* Letuce
* Onion
* Tomato
* Cassava
* Potatoes
* Pepper
* Ginger
* Shitake mushrooms
* Paprika
* Potatoes
* Seaweed
* Spinach
* Sweet potatoes
* Tomato
* Zuchini
* Cucumbers
* Carrots
* Original Canned Tomatoes
* Fresh Mushrooms

3. Poultry:

* Skinless chicken breasts
* Chest turkey without skin

4. Meats

* Lamb
* Beef tenderloin

5. Nuts:

* Almond
* Mede / nut
* Flaxseed
* Macadamia
* Kwaci
* Sesame
* Soybeans
* Walnut
* Sunflower (sunflower seeds)
* Pistachio Nuts
* Hazelnut
* Brazil nuts

6. Fish and Seafood:

* Anchovies
* Tuna
* Tuna
* Dorang
* Salmon
* Sardin
* Kerang
* Shrimp
* Oyster
* Trout
* Haddock

7. Oil and Dressing:

* Almond oil
* Avocado Oil
* Coconut oil
* Flaxseed oil
* Canola Oil
* Extra Virgin Olive Oil
* Walnut oil
* Mayonaisse fat free
* Cooking spray

8. Beverages:

* Air Flute
* Green tea
* Decaf
* Herbal Tea

9. Spices and Taste:
* All seasoning spices that contain no added sugar or salt
* Pure cocoa powder
* Pepper
* Black pepper powder
* Paprika
* Cinnamon or cinnamon
* Salt the kitchen (in a minimal amount)
* Low-sodium soy sauce salt
* Spices wasabi
* No Sugar Syrup
* Lime Juice
* Light teriyaki sauce
* Almonds
* Natural Peanut Butter
* Soy sauce without sugar
* Lime
* Applesauce
* Developer (Baking Powder)
* Nuts (Mixed Nuts)
* Tomato Sauce
* Garlic Powder
* Garlic Leaf
* Leaf Parsley
* Leaf Oregano
* Cilantro leaves
* Chili


10. Grains (seeds):

* Oatmeal Original
* Brown Rice
* Red Rice
* Whole Wheat Bread
* Whole Wheat Spaghetti
* Whole Wheat Flour

11. Dairy (Milk / butter / cheese) - Low-fat or no fat:

* Parmesan cheese
* Cheddar Cheese
* Mozzarella Cheese
* Yogurt
* Milk Scheme
* Low-Fat Cottage Cheese
* Fresh Eggs
* Cream Cheese


Avoid foods be published the following:

* Foods that are made from all types of flour like white bread, pasta, spaghetti, pizza, and others.
* Foods containing high sugar such as candy, cookies, cereals, pastries, cookies and soda.
* Foods that contain High Fructose Corn Syrup
* Artificial sweeteners like aspartame, and Stevia Saccharin
* Alcohol sugars such as sorbitol xylitol, lactitol, maltitol, etc.
* Foods containing dyes
* Foods containing preservatives
* Foods that contain hydrogenated and partially hydrogenated oils

source: sportindo.com

5 Best Foods for Your Heart

Food was very influential on the health of your heart, especially when you begin to get older. Apart from supplementation and exercise, your heart's health depends on the foods that are rich in nutrients as mentioned below. Sertakanlah these foods in your daily diet to keep your heart to stay healthy until the old days later.

1. Almonds
Almonds are nuts are rich in unsaturated fatty acids and phytosterols. Unsaturated fatty acids could increase the expenditure of cholesterol bad cholesterol LDL and increase HDL concentrations in the blood, while the phytosterols are able to compete with cholesterol that is not absorbed by the intestine. Almonds can be presented to topping / complement of your cooking.

2. Apple
The researchers from renowned universities in the United States, found that eating an apple every day can block the increase in LDL cholesterol and lowers LDL cholesterol increased by 8%. Apples contain soluble fiber pectin which is a clear buildup of artery walls from cholesterol plaques are dangerous to the heart. Serve slices of apple with oatmeal is also good for the heart.

3. Soybean
Soybean has the ability to lower cholesterol and cancer. Soybeans are rich in isoflavonoid compounds capable of controlling the bad cholesterol and as an antioxidant to prevent cancer. Addition fibers soy is also rich in soluble oligosaccharide that helps also in preventing plaque deposits in blood vessels. Sajikanlah soybeans into soybean porridge or roasted as a food topping.

4. Fruit Berry (Strawberry, Blueberry, Raspberry)
Berries contain components that are similar to resveratrol in wine. Also berries contain antioxidants pterostilbene types, which stimulates liver cells to work to digest fat and cholesterol. Reduced bad cholesterol concentration in the blood can reduce the risk of coronary heart disease. Serve as a juice or a salad dressing.

5. Sea Fish
Types of fish in the sea in such as salmon and tuna are rich in omega fatty acids, especially omega-3, omega-6 and omega-9. According to research at a university in Europe, for 2 weeks to consume these fish showed the risk of narrowing of blood vessels by 20%. Serve fish with roasted or grilled the way with olive oil.

Tomatoes: a Cheap Source of Antioxidants

Saturday, December 5, 2009

You must already know the tomatoes, sour fruits taste sweet, precious little cheaper on the market and the supermarket has been used in various dishes as a mixture of various vegetables, mix chili sauce, salad, pizza, tomato juice, tomato sauce (also fry oil instead), or eaten directly as a fruit and vegetables. Tomato itself included in the vegetables (not fruit).

Tomato consists of around 7500 varieties throughout the world, because it is no wonder there are tomatoes in colors ranging from red, green, yellow, orange, purple (black), and even green punctate. While in Indonesia, most tomato varieties known and planted a tomato fruit and the usual type of sauce made oval-shaped oval as gondol cultivars gondol green and white, and the descendants of imported tomato cultivars Roma. Meanwhile in developed countries within the last decade, various types of heirloom tomatoes or types derived from the past with organically developed with open-pollinated (non-hybrid). It has a variety of colors, a richer taste and texture are not the same as commercial tomatoes.

You need to know that tomatoes are marketed commercially selected from species that are considered the most durable economic reasons, but sacrificing taste, texture, and of course nutrition. While various types of vegetables and fruits to produce a variety of heirloom cultivars with the natural seasons. Various types of heirloom vegetables and fruits hardly ever known by the general public. Whereas some studies have shown that the actual variety of vegetables and fruits that grow in accordance season contain the nutrients and benefits according to the season, for example, be useful to counteract the various conditions or diseases usually appear on the season. So what of the tomato nutritional and efficacy? 


Nutrition and Benefits
The usual tomatoes consumed in the world contain a variety of good properties for the body and among others: 


Antioxidant Rich
Tomatoes are rich in one of the strongest natural antioxidant lycopene are able to prevent the risk of prostate cancer. However, these benefits derived from cooked tomatoes, not raw. Lycopene is also able to improve the ability of the skin against Ultra Violet rays (UV) from the sun.

In addition to lycopene, various kinds of tomatoes also contain other antioxidants such as carotenoids and anthocyanins. Carotene is known to be very useful to prevent cancer, improve eye health, and improve cognitive abilities.

Hidden anthocyanins research presented in the symposium on health benefits in 2007 states that anthocyanins useful to prevent the risk of cancer, anti-aging, prevent the risk of neurological diseases, anti-inflammatory, preventing the risk of diabetes, and prevent bacterial infections. 


Rich in vitamin C
100 grams or about 1 fresh red tomatoes contain about 13 mg of vitamin C is 22% adequate daily needs. Vitamin C is very useful as an antioxidant free radical stress, boost immunity, prevent inflammation and bleeding gums because it is needed in the synthesis of collagen, carnitine, and tyrosine in the body. Vitamin C plays a role in 8 different enzymes and enzyme cofactor for the biosynthesis of many important biochemical processes in the body. Lack of vitamin C can increase the risk for atherosclerosis disease, and increased risk of lung cancer in smokers. 


Rich in vitamin A
Consumption of 100 grams or 1 fresh red tomatoes alone contains 833 IU of vitamin A which will provide the daily needs of 17%. The main benefit of vitamin A include maintaining eye health, maintain healthy skin and body surface tissue, and protect from infection. 


Rich in vitamin K
1 fresh red tomatoes contain approximately 8 mcg of vitamin K (10% cover the daily needs) is very useful to prevent bleeding and blood clotting factors are normal. 


Potassium-rich minerals
Tomatoes are also rich in potassium minrel content (237 mg/100 g or 7% or the daily needs) is useful to keep the electrolyte balance of the body, ATP and sodium koregulasi, normalize blood pressure and heart function, prevent fatigue and prevent dry skin. 


Mineral Rich Mangan
Besides potassium, tomatoes are also high in minerals, manganese (0.1 mg/100 g or 6% daily needs) is efficacious as a cofactor functions of enzymes, digestive enzyme formation, maintaining healthy hair and skin, nervous system and helps the cell formation. 


Rich Fiber / Fiber
Fresh tomatoes contain enough dietary fiber (1.2 grams gr/100 or 5% daily needs) is very useful to aid digestion, prevent constipation, prevent cancer, lower blood sugar, lower cholesterol, and diet help. Because it is more advisable to eat fresh tomatoes blended directly rather than because of the reduced fibernya content. 


Other Nutrient
In addition to the above variety of nutrients, tomatoes also contain enough vitamin B6 or Piridoksin (0.1 mg/100 g or 4% daily needs) and folic acid (15 g 4% mcg/100 daily needs). Vitamin B6 and folic acid as a potent producer of energy, amino acid metabolism and fatty acids, produce hormones, maintain cardiovascular health, nervous system and immune system, healthy skin, hair and red blood cells, and cell repair of genetic material (DNA). 


Shipping Storage
Generally regular commercial tomatoes harvested before cooking to make it more durable before getting ripe and eventually rot. But the enzyme causes a ripe tomato may stop working when the tomatoes are stored at a temperature below 12.5 OC. While the tomatoes are ripe conditions are better kept at room temperature than in the refrigerator because it can reduce the flavor. That's why there is often a sticker "Never Refrigerate" (do not be stored in the refrigerator) in the tomatoes sold in supermarkets. 



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