The Best Food To Be Consumed After Workout

In my previous article I discussed about the physical exercise, which in fact, is an activity that damages the body's muscles. Thus, we need a proper nutrition to repair it. After the workout, we are strongly recommended to consume something 30 minutes later. After the exercise, the body loses energy, we should not lose energy in a long time, because it would be harmful to our muscles. However, the food we eat also should not be arbitrary. Foods in high cholesterol should be avoided, as i explained earlier. Here are some examples of the best foods to support energy recovery and repair our cells, or also known as post-workout food.

Chicken breast

Chicken breast without skin, bones and fat are good sources of protein. 100 grams of chicken breast contains approximately 29 grams of protein. Surely this is a high number to support our muscle repair. Let's not cook it by frying, boiling is the best choice.

Whey protein

This nutrition is usually presented in the form of dairy products. Whey protein is a rapidly absorbed protein supplementation, so it can be consumed before and immediately after the exercise is completed. In addition to repair the muscles, whey protein will also maximize the muscle growth.

Salmon and Tuna

-In addition to having a high content of protein, salmon is also rich in Omega-3 fatty acids. Protein for muscle growth, while omega-3 fatty acids in salmon play a role in reducing muscle damage after your workout.

-Tuna contain potassium and essential fatty acids that play a role in controlling blood pressure. Tuna also has Omega-3 fatty acids that help to prevent rheumatic. In addition, this fish also contains selenium which plays a role in the disposal of toxins from the body, especially in the liver.

Boiled eggs

It's still be my favorite one, it has a high-quality protein, but it's cheap and easy to get :). Indeed, it has been a long time, common people make the eggs as a source of protein, especially in the egg whites part. However, egg yolk also contains phosphatidylcholine which prevents the buildup of fat and cholesterol in the liver. 1 egg boiled whole, contains approximately 6-7 grams of protein to help repair your muscles.

Spinach.

Are you remember "Popeye the Sailorman"? Yes, he likes to consume spinach, and this is not just fiction that that spinach makes us stronger. Spinach has a high content of iron, an important mineral for muscle formation. Iron is also a constituent substance hemoglobin in the red blood cells.

Brown rice

This rice contains complex carbohydrates, but it also has a high fiber content. So that brown rice is very suitable to be consumed after the workout as an energy source. Other foods that can be used as an alternative to get the complex carbohydrate is sweet potato, because it also contains vitamins and minerals to replace the lost energy.

Apple and Avocado

Apples contain vitamin C and potassium that is high enough. You can also get fiber from it. Having a low sugar content caused apples are often used as nutrients required in the diet.

Although avocados contain fat, but the fat is a good fat and it's needed by the body. Avocados contain at least 11 vitamins and 14 minerals. Avocados are also rich in protein, riboflavin, niacin, potassium, and vitamin C that the body needs for recovery.

Almonds

Almonds contain vitamin A, vitamin B, vitamin E, and minerals. Almonds are commonly used as a mixture. You can mix the almonds with raisins and sunflower seeds as snacks. Or you can also make Almond Cake as an alternative. This snack will provide your intake of protein and carbohydrate with a more attractive appearance.

So, don't let yourself starve after exercise. Immediately replace the energy lost during the exercise. The right food choices will make your workout activities become more leverage. :)

Exercising Is An Activity That Damage The Body

Wait a minute, don't negatively prejudiced in advance with the title of my article. Or even, then you feel regret because of exercise that you have done. Or also you may think I'm joking, because obviously exercise is closely related to health. But in fact, exercising is an activity that will damage our body cells, reducing the body fluids, and make our body creates many of free radicals. In order that the facts are not really harming our bodies, then we should know that exercise should be accompanied by other activities as neutralizers. The activity is a healthy diet. Thus the exercise must be combined with a combination of a healthy diet, so that we get a good benefit from the exercise, not the opposite.

Sometimes I think that a healthy diet without exercise is better than just exercise without a healthy diet. But clearly, doing both would certainly give better results. Because frankly, they were like the couple "romeo and juliet",  that are difficult to separate in order to have a healthy and ideal body shape.

Damage the muscles of the body

Exercising is damaging cells of the body, even damage the muscle. That's the true essence of a physical exercise. As you want to change the shape of your homes, you have to ruin it first, so then you can reshaping your house by using the combination of cement - a brick - and paint, so you can make your house be more beautiful . So when we damage the muscles of our body, we also have to fix it again by eating foods that contain nutrients that are good. Remember! protein is the main food of our muscles, whey protein is one such example. But we also must not forget the other nutrients such as carbohydrates and fats. When we do exercise, we are going to run out of glycogen in the muscles, and therefore we must immediately consume rapidly absorbed glucose/carbohydrate, such as banana or papaya . Because if not immediately returned, then the muscle will shrink.

Loss of body fluids

As often as we all know, water is a very important component. Because, when you exercise, especially heavy exercise, the body will lose a lot of fluid. Therefore we shall replace it, if we do not want to become dehydrated. When you exercise heavily for more than 40 minutes, then you must consume isotonic drinks, to return the body ions. What is clear, immediately replace your water intake to keep your body hydrated.

The formation of free radicals

Apparently, doing heavy exercise, will make our body creates a lot of free radicals. We know that free radicals cause a lot of damage in our body that cause the aging. So you will need foods that contain Anti Oxidant to ward off free radicals, which are foods that contain lots of vitamin A, E and C.

Many of us who say that, "I have been doing regular exercise, so I'm free to eat my favorite foods". What if your favorite foods are high cholesterol foods? Do you know this formula:

Free Radical + High Cholesterol = Rapid Plaque in the artery

Yes, when free radicals met with cholesterol, it will lead to the formation of plaques in blood vessels quickly. Obviously this will cause circulatory problems. Stroke and heart attack is an example of the result of the blood circulation is not smooth.

Once you know the truth. Do you still think that exercise alone is more important than a healthy diet? Exercise is very important, but we should not make our own rules that is inconsequential, so then we aren't actually get such a bad thing. A healthy diet with regular exercise is the best combination. So, be thoughtful toward your body. :)

Healthy Lifestyle Reflect a Personality

What I feel now is how hard it is to invite people to lead a healthier lifestyle. It is very difficult to make them understand the importance of healthy living. Yes, indeed leading a healthy lifestyle is something tricky. However, when we already understand the essence, this would actually be fun. Currently, people who are obese tend to grow each year, both by children or adults. I even thought, it looks like a healthy lifestyle needs to be a common lesson in school, so that healthy living can be inculcated early. In fact, it was often said that prevention is better than cure, wasn't it?

Living a healthy lifestyle is an art to regulate our passions. People who undergo it must be able to regulate his desires. Even this might have the same difficulty level or even more when we are fasting in the rules of any religion. Therefore, I see people who run a healthy lifestyle reflects her personality that is not easily affected by lust. Of course this is a good personality.

Especially seeing the people who lead a healthy lifestyle consistently, even from young age to old age. That means they have instilled it for a long time, and has awakened a solid foundation to live a healthy lifestyle. Because to undergo a consistency is very difficult thing. That means they've been a long time in doing exercise regularly and eat healthy foods. One more thing to be learned, that the people who lead a healthy lifestyle for a long time, meaning they have loyalty. Maybe it was very influential on other aspects of their lives, such as for example in relation to marriage or employment. Currently I have very rarely come across people who have a high loyalty.

Vegetarians also have a personality that I admire. Especially people who aren't a natural vegetarian, that is, those who had previously not vegetarian then turned into a vegetarian. Including for the monks. I do have the desire to become a vegetarian (not that I want to be a monk, hehehe), but it seems difficult to me to make it happen. In leading a healthy lifestyle now, I still often find it difficult. The biggest temptation is when I get together with my friends, because of "a feeling of wanting to respect them". Because among of my closest friends today, probably just me who lead a healthy lifestyle. And I hope that later on, not just me who will do it.

When people invited to live a healthy lifestyle, at the first time, most of people will only imagine the difficulties that would be obtained. They imagine they will not be able to eat their favorite foods anymore, they should take the time to exercise, and it will take them time. How difficult was it to set aside 30 minutes in one day? I saw people who have an increased belly fats, precisely because they only have little activity. Laziness, is a common problem that occurs in all fields. Of course the majority of people doing a healthy lifestyle and regularly exercise are not a slackers.

I don't mean to offend anyone. This article is just my opinion of what I often see in the reality of life. Keep healthy :)

Don't Be Afraid To Do Weight Training, Ladies!

Women go to the gym? Certainly it was not a stranger anymore. Currently, many women who want to change their pattern of life to be more healthy. The desire to lose weight and burn body fat makes a woman must learn about diet and how to do a right exercise. In the community, especially women, there are a lot of wrong perception in the diet, and I have often explained in my previous articles. But apparently, there are some misperceptions experienced by women in exercise, which led to their weight loss programs fail.

Fear of having big muscles.

Apparently a lot of women are afraid to do weight training on the grounds they are afraid, if their bodies would later be stocky and muscular. Ladies, the reality is a hormone that is owned by women, in contrast to the hormone that is owned by men. Men have testosterone, while women have estrogen and progesterone. The hormone that causes the muscles to be great is the hormone testosterone. Women are also have testosterone, but the amount of testosterone of a woman 10 times smaller than the male. Moreover, the body of a woman on the other hand only spend about 1/100 of the amount of hormone secreted by the male. So you will not have stocky bodies, such as Arnold Schwarzenegger, unless you use steroids.

Fear of loss of femininity.

The opinions about weight training will make a big muscle, also later led to the perception if the woman doing weight training, then they will miss his feminine side. Because there are people who say that women is identical with a tenderness, so if they likes to lift weights, then they will lose their tenderness.

I just looked, that the women who do weight training properly, will further support their femininity. Because of their body shape will be more presentable, it will make them look right when wearing any type of clothing.

Some people also argue, weight training will shrink women's breasts. Of course this is just a myth. Because reality, weight training will make "their treasure" become more dense, containing, and uplifted. Obviously this will make it look more beautiful.

Just training the only certain body parts.

One more error that occurred in the perception of weight training, which is just training certain body parts only. Actually it's also going on not only by women, but women are more likely to do so. In women usually will tend accumulate the fat in the waist and abdomen, and they don't care about the other parts. So many women who exercise focuses only on certain parts only. It's less true, because we have to train all body parts ranging from the upper body, the middle and the bottom. All should get its share of each, especially the upper body. So don't ever say "I just want to tighten my thighs only, so i don't need the chest exercises", because this opinion is WRONG.

There are so many benefits, when women put the weight training on their exercise program list. Weight training will prevent you from osteoporosis when you are entering the menopause. The weight training will improve your posture, strengthen the heart, and of course will make you more confident. What is clear, if you want your weight loss program successful, proper diet and also do weight training. So Ladies, are you still afraid to do weight training? :)

The Healthy Lifestyle of The World-Class Musicians, Sting

Do you belong to one fan of Sting? Musician whose real name is Gordon Matthew Thomas Sumner is a world class musician who is legendary with his song "If You Love Somebody Set Them Free" and "All This Time". If you are the fans of the band The Police, surely you already know, Sting. Musicians who was born on 2 October 1951 turned out to have a very healthy lifestyle, so it's not surprising that even now, Sting still perform excellent in each of his stage act. In fact, his stamina on stage is not inferior to other young musicians. From many superstars in the world, Sting including disciplinary figure in maintaining lifestyle and diet. Therefore his current physical condition is not obtained instantaneously, because he has started a healthy lifestyle for a long time and consistently.

Running a macrobiotic diet

Sting regulate his diet, by running a macrobiotic diet, a diet by eating lots of grains that are combined with vegetables, avoiding processed foods that contain preservatives, as well as reducing the consumption of meat.

Since childhood, Sting has an obsession as a farmer. Began when Sting and the family moved to a manor-style house and has a very wide home page, he started farming themselves. Sting choose to grow vegetables and fruits are organic. He also built a small farm, because he avoid preserved meats. Thus, all of the food consumed by Sting and the family came from their own plantations and farms. Sting has about 50 types of vegetables and fruits, wild mushrooms, chicken, turkey, and honey that anytime can be served at their table. Even Sting also has a private lake stocked with trout fingerling to be caught.

In addition to running the macrobiotic diet, Sting also reduce the sugar, salt, and products containing milk. He had also been a long time reduce the habit to consume alcoholic beverages. Sting has always run a healthy diet wherever he is, even when he was busy with his music tour. He will be bringing his personal chef, even when running a world tour.

Exercising yoga

Sting has studied yoga since the 1990s, and it's been running for 20 years. Sting runs the Ashtanga Vinyasa Yoga flow, a yoga flow that relies on the power of the body and be able to build muscle. Ashtanga Yoga should not be done by beginners, especially by people who rarely exercise, because the yoga flow is really relying on the power of the body, if you can not control it then it will be very high risk of injury. However, precisely because of this yoga, is then it made Sting attracted towards yoga. At that time he still did not believe, how the activity is only done by sitting in place can have an effect such as running for 8 km. Because before studied yoga, Sting was already routinely ran 8 km almost every day and likes to do aerobics.

At this time, Sting was also studied other types of yoga. Because of his love, he almost every day doing yoga exercises. Because he feels, Yoga has not only brought changes to the physical, but also his mentality. Therefore, an hour before running the action stage, Sting has always run his yoga ritual by meditation and listening to music. Yoga makes him more focused on singing. Even many who considered that his vocals are now more mature and powerful. Whereas, the majority of singer when getting older, usually their vocal quality will become increasingly exhausted and weakened. Sting once said that yoga is like music, yoga is a long journey that will continue to grow and to learn, and very influential in the creative process.

So, whether you want to follow the Sting's healthy lifestyle with a macrobiotic diet and yoga? Of course it's doesn't wrong, a fan who follows something positive from his idol.

Athletica Nervosa - A Disorder of Excessive Exercise

Exercising is indeed important, even is something that must be done if you want a healthy body. However, what if we do the exercise excessively? Surely all that excessive is not good, isn't it? Athletica Nervosa is an obsession of exercise excessively. The reason is the obsession of someone who wants the ideal body shape. This will not only bring a person experiences an eating disorders (Anorexia Nervosa is an example), but can also make a person obsessive about something, like exercise excessively. In other words, the person will become addicted to the physical exercise.

The patients of athletica nervosa have the notion that exercise is an obligation in life. They have such thoughts, as a desire to get the ideal body weight, and even tend to be skinny. Not much different from Anorexia Nervosa, Athletica Nervosa patients will also tend to impose themselves. This disorder also has a majority of patients were female and aged between 12-19 years. Because they are addicted, so they will always feel restless when skipping the time to exercise. They often exercising beyond what the body needs. Even when they are sick or injured, they still do a heavy exercise.

There is some strange habits that often do by the sufferer. They usually have a high obsession in diet, so when they skipped the exercise time , they will punish themselves by pausing their eat activities. Athletica Nervosa sufferers also often steal the opportunity to exercise, even when they're working in the office. Try watching your friends at the office, is there anyone who secretly hiding to exercise? :)

The impact of this disorder is the sufferer will experience easy to lose energy, menstrual irregularity (for women), bone weakness and increased risk of osteoporosis because too often impose the body gestures. Athletica Nervosa also have a psychological impact on the social life of the people, because they will tend to become anti-social, they would prefer to spend their spare time with exercise rather than social activities.

Of course this would be very unfortunate, that exercise should be a fun and healthy activity, instead of giving a lot of losses. If you want to have a healthy body and a stress-free, of course we have to exercise regularly and in accordance with the dose. Remember all that excessive is not good. 

Keep sporty everyone!!

Vitamins And Minerals

As long as we run the diet program, maybe we will focus on the intake of protein, carbohydrates, and fats. However, we should not forget the content of other useful and needed by the body, such as vitamins and minerals. Because often times people who diet forget the 2 types of nutrient. Vitamins and minerals are needed by the body in small amounts, but both have a very important function for our body, especially in the process of metabolism.

Vitamins

Vitamins are micronutrients or body needs in very small amounts. Vitamins also can not be made in the body, so the body has to get it through food or vitamin supplements. Except for vitamin D, which the vitamin can still be made ​​in the skin with the help of sunlight. The food we ate there can be contain of vitamins or also  can be contains of pro-vitamin (vitamin candidate) that will be the new vitamin after digested. Vitamins have a specific role in the body and can also provide health benefits. If levels of these compounds is insufficient, the body can suffer a disease. The health disorders, known as avitaminosis. Vitamins also help the body in the formation of energy from carbohydrates, fats and proteins.

There are 13 types of vitamins that the body needs to work properly. And according to a biology lesson that I got during school, the 13 vitamins are divided into two main groups.

- Fat-soluble vitamins, namely vitamins A, D, E, and K.

- Water-soluble vitamins, namely vitamins C and B (thiamine or B1, riboflavin or B2, niacin or B3, B5 or pantothenic acid, biotin or B7, vitamin B6, vitamin B12, and folate).

Vitamin A is very beneficial for healthy eyes, skin, and hair, and helps the body fight infection, vitamin A is also working with the genes for body growth. Foods that contain a lot of vitamin A include carrots, dairy products, red sweet potato, pumpkin, mango, spinach, cheddar cheese, chili. You should consume 750 mcg of vitamin A each day.

Vitamin D functions in the absorption of calcium and phosphorus for healthy bones and teeth. Vitamin D can we get when we are exposed to sun exposure. However, this vitamin can also be obtained through foods such as tuna fish, shrimp, butter, sunflower seed oil, and fish oil.

Vitamin E has its benefits as a natural antioxidant, helps healing, prevent scarring, maintain the healthy of red blood cells and nerves, protecting cell membranes. The amount you should consume each day is 7 mg. While the sources of vitamin E derived from peanuts, olive oil, almonds, peanut butter, and sunflower seeds oil.

Vitamin K helps the blood clotting process to stop the bleeding. A baby who had just been born, often experience this vitamin. Dose intake per day should be 2 mcg per 1 kg of body weight. Examples of food sources of vitamin K are green leafy vegetables, soybeans, cabbage, broccoli, milk, liver, and asparagus.

Vitamin C produces collagen, maintain the healthy of bones, skin, teeth, and pulse, helps the absorption of iron. You should consume at least 30 mg of vitamin every day. Guava, red peppers, broccoli, watercress, green vegetables, citrus, and kiwis are examples of foods that contain lots of vitamin C. Although the vitamin C supplements identical to the color yellow, but not always the fruit is yellow containing vitamin C, guava is one example. And in some fruits, high vitamin C content is precisely located on the skin than the flesh, as an example is apples and oranges.

In general, vitamins B play an important role in the metabolism in the body, especially in terms of energy release during the move. Some types of vitamins are classified in the group of B vitamins also play a role in the formation of erythrocytes (red blood cells). The main source of vitamin B derived from milk, wheat, fish, and green vegetables.

Minerals

Like vitamins, minerals are also micronutrients. Minerals are a very important electrolyte compounds, and can replace electrolytes lost with sweat when we do strenuous activity, exercise, or when the air is very hot conditions. Minerals generally have a function as a builder and regulatory substances in the body. The main sources of minerals are derived from fruits and vegetables. And this time, it has a lot of beverage products to meet the needs of your mineral

Based on the amount needed by the body, minerals can be divided into 2 types:

- Mineral macro, which is a type of mineral that is needed in large quantities. For example, potassium (K), sodium (Na), calcium (Ca), magnesium (Mg), phosphorus (P), sulfur (S) and chlorine (Cl).

- Mineral micro, contrary to the macro, is a mineral needed in small quantities. For example, iron (Fe), copper (Cu), cobalt (Co), selenium (Se), zinc (Zn), iodine (I), and fluorine (F).

One example of a popular mineral is calcium (Ca). The main source of calcium derived from milk, green vegetables, nuts, and meat. Calcium plays a role in the formation of bones and teeth are affected by vitamin D, blood clotting, nerve and brain activator activity of the enzyme, the activity of the heart muscle, and protect the body against the absorption of radioactive substances. Calcium deficiency can cause diseases related to bones such as osteoporosis, rickets, and growth problems. In one day, you are advised to consume 0.8 grams of calcium.

That's my little presentation about vitamins and minerals. What is clear, vitamins and minerals are also the nutrients that are mandatory for you meet other than carbohydrates, proteins, and fats. And continue to watch your diet for a healthier life. because it is the outset of your health. :)

Myths About Ice Water Could Make The Body Fat

There is a statement in society that consuming ice water can make the body into fat. And there are also those who say that an athlete should not drink ice water because it will make their stamina becomes sluggish. Incidentally, I'm also a fan of ice water, even when I still have a body fat. At that time, indeed I strongly believe that ice water is bad, and has led to the deposition of fat in my body. However, i thought that this would be intriguing to find the truth of this theory. I began to search for information, and do existing theories. From all my experience, I feel that the theory that water ice fattening, it is just a myth. Because water ice is precisely the success in my diet.

Perhaps many people who see when the food put into the refrigerator, then there clumps of fat around it. Seeing this, people then thought that low temperatures will cause fat blob, and it also applies to the human body. Of course this will only occur in foods that have a high fat content.  While the foods that do not contain fat, of course there won't be the clumps of fat when frozen. Of course, the fat can not be formed only from a water. Perhaps this is one reason people become misguided to the ice water.

Moreover, the ice water we drink, will not be able to freeze the fat in our body. As an illustration, a lump of ice cubes placed at room temperature 20°C, it would melt. Moreover, if it's only ice water we drink, which enters our body with a temperature of 37°C. Did you ever pee, with the condition of your urine is cold? :)

Denny Santoso, a fitness expert from my country, explaining a logic. For example, the ice water with a temperature of 0°C, and then we drank ice water as much as 400 ml or 400 grams, then the body will have to increase the temperature from 0°C to 37°C (normal body temperature). In fact, it takes 1 calorie to raise the temperature of 1gram of water by 1°C. So, to normalize the body temperature, the body will burn calories by 14,800 calories or 14.8 Calorie (1 Cal = 1,000 cal).

Suppose that in one day we drank 2000 ml of ice water, then our body will burn about 74 Cal of energy. So in one month, the body will burn 2,220 Cal.

I often drink ice water after every meal and after exercise to maximize my body's calorie burning. However, there is also a myth that is not good drinking ice water after exercise. Why say that?

Since the time of exercise we will lose a lot of body fluids, so we need to intake water to keep our bodies hydrated. And when we drink ice water after exercise, we will tend to consume less water, because cold water will relieve thirst more quickly. So, drinking ice water will not be a problem as long as the quantity of water remains the same as when drinking water.

But still, we can not lose weight just by drinking ice water. All remains must have the limits. Because something exaggeration certainly would not be good. keep healthy :)

Your Health Is Not Just For Yourself

Humans are social beings, we are creatures who always interact with others, and we always need other people in our lives. Even when you are an individualist people, the clothes you wear is a result of the creation of any other person, as are also the foods that you buy, and all the products you use. Everything we do will have an impact on our surroundings. When we did not shower and has particularly pungent body odor, of course this will make the people around us are closing their nose. When a student is lazy to study, and then he got a bad score in lesson, of course it would make his parents were disappointed, and would provide additional work for the teacher to guide him better. It was only a few examples, there are still very very very much, actions that we do that affect to the others without our realizing it and want to understand, especially the act gives bad effects.

Here I write about my thoughts, that the health we have is also affects others, especially our families. In general, whether a man or woman would want to marry and have a family, and of course want to have children. Have you ever thought that a health condition that you have today, will affect your offspring? When people who have a disabled child, then a lot of them blame God, and also many of them who do not accept the condition. We must realize that most of it is the parents fault, because the parents are who became media and cause the babies born in the world. Therefore, the health condition of the parents will affect their children. If the father or mother is addicted to cigarettes, have an unhealthy lifestyle, love to eat haphazardly, of course this will provide greater potential to have offspring who has a physical disability or a mental disability.

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That became my focus here is only on the family, I invite you to understand how important your health, not only for yourself but also for your family. Because I observe around me, a lot of people from the upper socio-economic groups would have a quality offspring that are no better than those from lower socioeconomic groups. The reason is the lack of health awareness. People with upper socioeconomic level, think that they have been prosperous and can eat anything they want all day, but instead of thinking that is the destroyer of health. In fact there are many people who think if body fat is a sign they are experiencing prosperity. So they think the body fat is good. And it's more common in people age 23 to 27 years, where they have completed their college and then work to achieve a successful career.

The solution is clear, namely by increasing the awareness of healthy lifestyles. And it is an obligation for us to remind each other. So if you accidentally stopped visiting this blog and read the articles, I hope you will have a better understanding about the importance of a healthy lifestyle, and then share the knowledge with your friends. All ages are obliged to have a healthy lifestyle, because if we have an awareness of a healthy lifestyle, not only have a positive effect on our fellow human beings, but also to the nature around us, because our earth is getting old. Therefore I conclude that "your health is not just for yourself".

Be healthy :)

Why We Feel Hungry?

Hunger is a reasonable thing experienced by many people. When we feel hungry, then we solve it by eating, unless a baby, if they are hungry, they will cry, hehehe. But have you ever wondered, why do we get hungry? What really happened in our stomach? In general there are 3 things that cause us to feel hungry.

1. Supplies blood sugar stored in the liver thinning.

This will give a signal to the body that energy supplies began to run out, and the body is considered as a signal of danger. Normally, this condition we experience when we feel hungry accompanied by dizziness, although not everyone will experience dizziness when they run out of blood sugar. If we have this condition, it can be overcome by eating something sweet, for example is candy. Sweet candy that has a high sugar content and quickly absorbed, so it will quickly eliminate hunger. However, this will only have a short term effect. Avoid eating chocolate while experiencing this condition, including chocolate candy, because chocolate has caffeine that is not good for those of you who have a sensitive stomach when hungry. However, make the candy as the last alternative, if you have not had the opportunity to eat with a full nutrition.

2. Our stomach is empty.

If when we eat, we only consume foods that contain rapidly absorbed carbohydrates, then the stomach will be empty fast, so we also quickly feel hungry. Carbohydrates are more rapidly absorbed than fat and protein. 100 calories carbohydrates are more rapidly depleted than 100 calories of protein or fat if consumed at the same time. Therefore, consuming simple carbohydrates will make you hungry faster than complex carbs. So, choose the foods that are low in carbohydrates and high in protein in your breakfast and diet, but do not forget the fat, as long as you consume good fat (monounsaturated fat and polyunsaturated fat).

3. Stimuli from the outside

The meaning of stimuli from the outside is like when you smell the aroma of delicious food. However, things like this are the creators of emotional hunger, and not the cause of physiologically hungry. And in contrast to emotional eating, because the one who suffered emotional eating will keep eating even though she was in a state of satiety. Maybe you should immediately shut down your nose if you do not want to be tempted, hehehe.

And one more question, why when we are hungry sometimes the stomach make noises? This is because the empty stomach and intestines are constantly moving, making the existing air will be pushed in any direction. And making sounds in the stomach when you're hungry. Therefore, immediately eat when you feel hungry, of course eating with a good nutrition. And it would be better if you stop eating before you feel too full.

Why Are Many Women Who Love Fat Men?

Until now I still have not found a satisfactory answer about my question "Why are many women who love fat men? '. I'm still confused with my friends that protest that me is too thin, and wanted me to get fat again. Whether they do not like my weight porposional?? Or they do not like me to have sixpack? is it wrong for someone to start to live healthy?. People who have a healthy lifestyle, proper exercise and proper diet, certainly will not have a fat body. Conversely, people who eat a nonsense, and has little activity, will certainly hoard more fat in the body. If I remember the struggle that must be done to get rid of my body fat is, it will not be easy to make me willing to restore my fat body.

Yesterday, I was also met with my male friend, who FORMERLY have sufficient porposional body, and he is also diligent exercise, but this time he had a distended abdomen.

When I asked, "Why are you getting CONTAIN?" (hehehe),

Then he replied "My girlfriend likes my body fat".

Hmmm ... I muttered "Again, women are the cause". (Peace girls ^ ^ v).

However, that's exactly what happened to some of my female friends, especially in Indonesia. Many of them are happy with the fat man. Perhaps the cause is a lack of awareness of health. Maybe they think that fat guy looks like doll fun to be pinched. Or maybe they think fat men are more loyal because only a few women are love them, so it is not easy for a fat man for cheating. Or maybe they had realized that men who are obese have a lot of disease, then quickly die, so they quickly change partners? And if he is rich, then it will also quickly get his inheritance money. (hehehe, just kidding again ^^v ).

Therefore, I appeal to all women in the world who like the fat man, and the women who love their boyfriend or husband to be fat. If you tell your spouse to be obese, which means you also told us the men to have a lot of diseases. Storing excess fat is synonymous with increased risk of developing various diseases. If you love your man, why do not you just tell them to live healthier. If you do not like a man lean, it is better to tell them to shape their muscles. So that they will look more muscular, would not that be more beautiful? And once again, men are not teddy bear.

So, keep healthy :)

Anorexia Nervosa - A Phobia of Food

Anorexia Nervosa is an eating disorder where the patient is called anorexic would be willing to not eat all day. Those who become anorexic are marked by refusal to eat as a strong incentive to be thin and a great fear of weight gain. And this led to the phobia of food, then they will narrow down to eat until the an extreme stage, even not eating for some days. In addition anti to food, an anorexic who is obsessed with being thin is even also doing an excessive physical exercise. Habit withstand hunger makes people with anorexia nervosa are accustomed to lose his appetite. Until the end, even though they lack food intake, but they are usually able to maintain body strength and running their daily activities like other normal people.

Many studies have found that 95% of people with anorexia nervosa is female. The majority of patients with anorexia nervosa are teen girls from middle-top class socioeconomic. While models and ballet dancers are an example of a profession that demands thinness body, it also triggers a woman to become an anorexic. In some countries, many opinions are growing that women are skinny and tall is a symbol of beauty, of course this is one of the theories in the world of modeling and entertainment world. And plus the wrong perception about diet, there are still many people who think that the diet is to eat less, of course it was very wrong. We must know that 10% of people with anorexia nervosa have experienced death.

Some of the physical effects that occur in patients with anorexia nervosa are:

• Drastic weight loss. In the first stage, usually the patient will lose 20% - 40% of their weight, and still will decline more extreme at a later stage. Of course I have explain that the drastic weight loss will have a negative impact on the health of the body.
• Anorexic will experience dryness of skin and loss of skin elasticity.
• Metabolic disorders, of course, if we lack nutrition, this will make the process of metabolism becomes chaotic.
• The tongue will be dirty and the patient will experience a feeling of bitterness in the mouth.
• For women, it will also cause disruption of the reproductive system, in which the patient will experience menstrual irregularities or called amenorrhoea, the cause is a lack of calories.
• Other physical effects that will be experienced is the pulse is going slowly, the decreases of blood pressure, the hair becomes dry, nails become brittle, decreases the resistance to cold  (due to shortage of fat).

The patients with anorexia nervosa will also receive psychological harm such as short-tempered and irritable, feeling worthless, it is easy to feel guilty, not confidence, tend to lie to cover up their eating behavior, and loss of social interest to interact with other people. Typically an anorexic has strange habits such as frequent hand washing repeatedly, hiding their food, cutting the foods into small pieces, and they often throw away the foods while they were eating.

Of course today, you should begin to understand that being an anorexic is not good. If you are still thinking to be thin by means of instant, then it means you will only damage your own body. Only a healthy diet with regular exercise is the best way to get a healthy body in a natural way. If you are parents who have teenagers, especially girls, watch her ​​diet, because they are being anorexic, sometimes are the ones who do not get attention from their parents.

Grapes The Protector

This pretty and petite fruit has a variety of colors, which are green, red, or purple. The grapes have been cultivated for more than 4000 years BC in the Middle East. Lots of processed products can be made from these fruits such as grape juice, wine, grape seed oil, and raisins.  People found wine in Egypt 2500 years BC. The fruit is able to prevent the formation of cancer cells because they contain many polyphenols and resveratrol compounds. The grapes are also known as fruit contains compounds free-radical scavengers. In European countries that have cold air, using wine to warm the body.

The main content of the grapes is vitamin B1, B2, B3, B5, B6, and vitamin C as well as several types of minerals such as calcium, magnesium, boron, and potassium. In addition, the grape also contains several flavonoids. Red grapes and purple contain some kind of flavonoid compounds that function as antioxidants. The grape antioxidant compounds have a working power more powerful than vitamin C and vitamin E. Consuming the grape juice regularly can also help lower bad cholesterol (LDL) in the body, and lowering triglycerides in the blood.

Boron in the grapes can maintain normal amounts of the hormone estrogen in the blood of women who have undergone menopause, so it can be slow and prevent the occurrence of osteoporosis (bone loss). The grapes have a high sugar content, so that people with diabetes are not recommended to consume it. However, the grape is very useful for us who want to get energy quickly, because it contains of instant energy.

The grape skin is the part that contains many of compounds resveratrol, this compound helps us to slow down the appearance of wrinkles or aging lines on the face. Therefore, it is better to eat unpeeled grapes, but don't forget to wash them before eating. If we consume wine, the red wine has more resveratrol than white wine. The white wine has resveratrol bit because in the making, the processed grapes are discarded its skin and just taken the juice. Therefore, people in Europe are more likely to consume red wine. However,  don't too much consume it, because excessive drinking wine can make you drunk.

Nutrients in grapes are very useful for maintaining health and beauty. This fruit can treat both dry and oily skin, keeping the skin collagen, improve skin cells damaged by the sun, and ward off free radicals that can accelerate facial wrinkles. Actually there are many more benefits of eating the grapes, such as:

• Reduce shortness of breath in people with asthma.
• Protect the body from many infections.
• Improving brain health and prevent us from Alzheimer's disease.
• Purple grape juice helps in preventing breast cancer.
• Addressing complaints of constipation and bowel obstruction.
• Drinking a mixture of grape juice with no additional water in every morning can cure migraine.
• Reducing the risk of heart disease, because antioxidants stop the oxidation of LDL cholesterol that block the blood vessels.

Therefore, I have entitled this article "Grapes The Protector".

Below is a table of grape nutrients per 100 grams (3.5 oz), from the USDA - Agricultural Research Service. Accordance with the recommendation of the United States for the needs of adults.

Contents	Amount
Energy	288kj(69 kcal)
Carbohydrate	18.1 g
Fat	0.16 g
Protein	0.72 g
Thiamine (Vit. B1)	0.069 mg (5%)
Riboflavin (Vit. B2)	0.07 mg (5%)
Niacin (Vit. B3)	0.188 mg (1%)
Pantothenic acid (B5)	0.05 mg (1%)
Vitamin B6	0.086 mg (7%)
Folate (Vit. B9)	2 µg (1%)
Vitamin B12	0 µg (0%)
Vitamin C	10.8 mg (18%)
Vitamin K	022 µg (21%)
Calcium	10 mg (1%)
Iron	0.36 mg (3%)
Magnesium	7 mg (2%)
Manganese	0.071 mg (4%)
Phosphorus	20 mg (3%)
Potassium	191 mg (4%)
Sodium	3.02 mg (0%)
Zinc	0.07 mg (1%)

Laughter Yoga

Have you ever heard of laughter yoga? The first time I heard it, it sounds strange but unique. Yoga which we know, particularly hatha yoga, is a variety of combinations of movements that regulate our body posture. Laughter is certainly an activity that is fun and makes us happy, isn't it? Moreover, if the laughs become part of the practice of yoga, of course practicing yoga would be a more exciting workout.

The concept of yoga which was introduced by Dr. Madan Kataria of India has been spread in various countries around the world, and can be done by all ages. This unique concept is the combination of Pranayama (art of breathing in Yoga) and games that produce laughter. The games that are commonly used are usually children's games. To get the benefits, laughter has to do with the expression of loose, loud noise of the diaphragm cavity. This will increase the supply of oxygen to the body and brain, thus making the person doing laughter yoga healthier and more energetic.

Naturally, we need something that is funny to make us laugh. And something that funny and make us laugh is often come accidentally. If we do laughter yoga, then we will make laugh knowingly. We just came and laughed, we do not need to find a reason to make laugh, just laugh. For indeed, our bodies can not distinguish between genuine laughter or contrived, natural laughter or artificial laughter. When in a state of laughter, our body will produce endorphins that can improve the feeling of joy.

If the general practice of yoga can be done alone, then the laughter yoga should be done in groups and in control. It can be imagined if we have suddenly laughed out loud alone, of course we could be mistaken for crazy (hehehe). Because laughter yoga done with the game, then it's requires interaction with other people. The first to do is look at each other's eyes, regulate our breathing, followed by applause or other movements were later accompanied by laughter.

Sometimes there are difficult people to laugh in front of many people, the laughter yoga can also be used to resolve the issue. Where we come together with people who laugh out loud without feeling embarrassed. I also believe that laughter is contagious. So, in laughter yoga exercises, participants are able to transmit their laugh to the other participants. When we share laughter to each other, that means we also transmit happiness, and if we share happiness, surely the world will be more peaceful and beautiful.

If you find laughter yoga clubs around you, there is nothing wrong if you join them. Laughter yoga club should be led by a certified laughter yoga teacher and under the supervision of Laughter Club International in India, and Laughter Yoga International. Laughter does have many benefits, especially for our mental health. Laughter is very powerful way to relieve stress, amid the problems we face. So, let's laugh before laugh is forbidden :)

Your Friends and Your Health

Sometimes I often imagine the moments when I get together with my friends. They have traits, habits, and character vary. You may also have friends with different characters anyway. Some of them love to play music, have a hobby sport, drinking alcohol, smoking, and other habits. And sometimes we are not aware of, that we could be adversely affected by their habits are. In essence, our friends are divided into two types, those who have positive habits and those with negative habits. So, according to the title of this article "Your Friends and Your Health", I will focus on healthy habits and unhealthy habits. How your friends can affect your healthy lifestyle.

Maybe some of you have guessed my way of thinking about it. It can not be denied, if we are affected by our surroundings. Long ago, when I was still actively smoking, indeed, I do a lot of hanging out with friends who like to smoke. And when you find friends with the same habits, of course it will be very exciting. Consciously we are often deliberately associating with people who have the same way of thinking with us, because it can make us comfortable. However, it would be nice if we find comfort in the good habits, wouldn't it?

I see women have a higher sensitivity than men, so that they could be affected by the habits of her friends, especially about physical problems. When a woman is obese, hanging out with friends who have a beautiful body, he might feel inferior, but it will make her motivated to be just like her friends. She will start looking for information so she's getting her wish. Same thing with men. When we hang out with work friends who have an athletic body, it will spur us to want to have the same thing with our friends.

Some of the examples above are just a small part of my consideration, how to get motivated to live healthy, we can get it through our friends. If we want to start living a healthy, try to get along with people who have first have a healthy life. In addition to  raise up the motivation for us to do the same lifestyle, we can also learn a lot from them about the methods they did. I also learned about health sciences by self-taught, because of my academic background has nothing to do with health. However, even though self-taught, clearly a health problem can not be studied in inconsequential and perfunctory. Because of that, I can take advantage of the friendship for studying health. I studied the theory and then I practiced on myself, and then I share that knowledge with others if it's useful and it's a good science. Because in my opinion, the good advice is by give an example.

I am not asking you to pick and choose friends in your friendship. Because we should be able to get along with anyone, as long as we are able to be critical of it. The idea above was a comparison, to raise your awareness of a healthy lifestyle. Once we've got the motivation, we can hung out as usual with our friends, as long as we can control ourselves. Lots bid for re smoking a cigarette, it is quite tempting, but since I've got the motivation, at least we can suppress the temptations that come.

Have a nice day :)

3 Small Habits That Cause Belly Fat

Excess fat is the cause of the stomach becomes distended. And the belly fat is one of the most difficult fat removed. Sometimes we've been on a diet and have done sports, but fat doesn't go away. Perhaps the cause is diet or exercise you are doing less precise. You've avoid foods that contain lots of fat and sugar. However, we often does not realize that there is little habits we often do that can cause belly fat. And maybe, this little habits might have done for a long time or even from childhood. Here are 3 small habits that can cause belly fat.

Eating too fast

There are already a lot of research done to find the relationship between eating too quickly with the risk of obesity. The majority of the study said that, it takes about 20 minutes after starting a meal, in order to the brain give a signal that the stomach is full, and make us stop eating. If we eat too quickly, of course, we will put more amount of food within 20 minutes of it.

We also need to know, that when we chew food in the mouth, digestive process occurs mechanically, and the chemical digestion occurs in the stomach. Eating too fast will make the process of mechanical digestion to be imperfect, so that food enters the stomach becomes not easily digested. The foods are difficult to digest will be potential to be stored as fat in the abdomen.

Chewing too fast also can make the air enter the stomach for more, and make our stomach bloating.

Body stooped

There are many people who having body stooped, just because of their habit. Walking bent, sat hunched, even when riding a motorcycle was also bent body. I was also have a habit of body bending, and is currently still in the process to address them. When our body is bent, the diaphragm muscles will be loosened, and our stomach will look loose and sagged. Why can it cause belly fat?

When the body goes straight, the muscles of the abdomen and around the waist will contract, and it will increase your metabolism, because the muscles are tightened. If we bend, then your metabolism will be uneven. That is why, if we're exercising, especially when weight training, our posture should be upright.

Skipping the breakfast time

Many people who have a diet program by reduce food portions. Many of them who skip their breakfast time. Intensive activity also sometimes make us skip breakfast. No breakfast will only make you overeat during the day, and make us eat anything as long as it makes us full. If you are a morning person, we would need energy to carry out our activities in the morning. If we lack nutrients, especially protein, the body will break down the protein in muscle, and this could certainly reduce your muscle tone, and makes the body loose. 

So, is there any of them that become your habits? or even all three? If so, I hope you fix it soon. Keep healthy :)

The Art of Practicing Yoga

It's already few weeks I studied yoga with a purpose as a replacement if I get bored of practicing cardio. I am self-taught in learning yoga practice, and  i'm not using yoga instructor or joining a yoga studio. I just rely on books that I bought, which contains guidelines yoga movements. The first time I practiced yoga, it is quite difficult to practice the movements at the advanced level, but after a few weeks of this, a lot of the benefits that I felt, even more than the physical effects. It was indeed as if i'd been doing a meditation. This is what motivated me to seek more information about yoga.

Yoga, so far i think only as one of the sports movement alone, but it turned out is more than just physical exercise. Physical exercise is only a small part of yoga itself. Yoga is derived from the word YUJ (Sanskrit), which means a single unit (to unite, to joint or to connect). Which means that yoga is an activity in which a person focuses his whole mind to control; concentrate; regulate the senses and the body as a whole. Yuj is to focus your mind or equal with meditation, with the aim to center one's thought, to concentrate oneself or to meditate deeply.

Yoga originated from India more than 3000 BC ago. And yoga is synonymous with Hinduism and Buddhism. There was even a conflict in other religions due to differing views on yoga, and there are religious sects that forbid the practice of yoga. In terms of spiritual, it is quite difficult to study yoga in an instant of time, and I prefer to learn yoga with a priority as physical exercise.

There are nine yoga flow that so far I'm concerned, namely: Jnana yoga, karma yoga, bhakti yoga, yantra yoga, tantric yoga, mantra yoga, kundailini yoga, hatha yoga, and raja yoga. And the most often used as a general physical training in public is "Hatha Yoga". This stream focuses on techniques asana (postures), pranayama (breath though), bandha (locks), mudras (gestures), and deep relaxation. Hatha goal is to maintain body balance alarm with five principles of yoga practice (practiced regularly, breathe deep, well-balanced diet, adequate rest, positive thinking and meditation).

Yoga is the art of exercising is smooth and not rushed. The exercise that combines mind, breathing and physical strength has a lot of asana postures that connote different. Asana or posture settings, provides a lot of benefits including flexibility for muscle, bone and ligament strength, and balance hormones. There are around 840,000 asanas in yoga, and there are many options that can be used by everyone from children to seniors. So, the practice of yoga can be done by all ages.

Practicing yoga also means training your concentration. Because the asanas will make us aware of every part of the body, so our thought would focus on the conditions at that time. This is the same as when we do meditation. When we only focus on ourselves right now (while doing yoga), then we will throw our problems in the past, and the other thoughts. And it's also what makes yoga can relieve stress.

People doing yoga called Yogi. For you are a beginner who wants to try to practice yoga, I suggest using a yoga instructor. Because this exercise also has many risks if performed incorrectly. Besides the issue of physical injury, incorrectly movement  can also be harmful to the brain. Yoga exercises properly will provide tremendous benefits for your body, in addition to physical health, yoga will relieve you from stress and improve your concentration.

Stress and Emotional Eating

Many ways in which the people to cope with their stress. However, most of these people will relieve stress in a way that is not good, such as smoking or drinking alcohol. Have you ever heard the term "Emotional Eating"??. I have a friend, a woman, who told me that if she was getting stressed or get a bad mood, then her appetite become increases. Every time she was in a bad mood condition, then the food becomes her impingement. She began to chew the food until he felt calm. Impingement to the food is what it called emotional eating.

Thus, emotional eating is the urge to eat or hunger arising out of emotional or stress. People who experience emotional eating, making the food as a way to vent their emotions, such as anger, resentment, disappointment, fear, anxiety, or other negative emotions.

In fact, people who experience emotional eating is not really really feel hungry. They will eat or chew something unconsciously, this phenomenon can lead to a person experiencing a variety of eating disorders such as "binge eating" or "bulimia nervosa". Binge eating itself is a condition in which a person eats excessive portions and can be said not to be normal. While bulimia nervosa is a disorder that makes a person eating very much and then vomited again. And for those who suffer from obesity, in general including the emotional eaters.

From most people that I have observed and experienced emotional eating, the majority are women, although many men who also experience it. Perhaps because women have more sensitive feelings than men. And again, most women are fans of ice cream and chocolate, it's not good if they vent it by eating ice cream and chocolate very much. I also watched my female friends, where they always keep snacks with them. That's why that makes some women who are running the diet and exercise program, always a failure. Because on the other hand, they also often experience emotional eating. Remember!! the wrong diet will only torment the body and cause stress. Instead of losing fat, but it precisely adds the fat in their bodies so that this can lead to obesity.

So it is important for you to control your appetite and your emotions. Identify the cause you want to eat something, are you really hungry and your body really needs food? or because you are experiencing emotional eating. Because it is very important keep healthy foods in your side, because if you are unconsciously exposed to emotional eating, at least the food taken into your body is healthy food, such as fruits, whole wheat bread or almonds and walnuts (nuts this can be to lower your blood pressure). For me, physical exercise is still be the best stress management, exercise regularly and correctly, it will make you easier to regulate your emotions.

Keep Healthy.