Bodyweight Training is My Favorite Exercises

What is bodyweight training? Maybe some of you are familiar with this term. Bodyweight training is weight training using our own body as a burden. Bodyweight training does not require any special equipment. These exercises use the body weight as a burden to help increase strength and muscle growth and burn body fat. Because it requires no special equipment, and using our body weight, therefore this exercise can be done anytime and anywhere. Moreover, this exercise also does not require a fee, and therefore the bodyweight training became one of my favorite exercises, hehehe.

Actually, the bodyweight training is already very familiar to you. Push ups and sit ups are kind of bodyweight training that is very popular. You should know that most of the weight training that i do to get my ideal body is bodyweight training. Because ever since I first started my fitness program in february 2012, I have never worked in the gym, I do it wherever I want, and most of my practicing at home. The only weight training equipment I have is a pair of dumbbells each having a weight of 4 kg. And as I write on the "About Me" page, I do not use drugs slimming body. I do it in a natural way.

Then, Whether we can burn body fat and get the ideal body, although we did not go to the gym? The proof is my own body, i can do it, why you can't? Of course exercise is done is a combination of cardio and weight training. However, what I mean here is the type of weight training that I was doing mostly bodyweight training, and i didn't use any type of tool as diverse as in the gym. Of course we can think that in ancient times, not yet built a gym, didn't it? 

After all, there are so many combinations of bodyweight training. Push ups and sit ups are only small part. There are still other types of exercise such as crunches, plank, triceps dips, lunges, squats pistol, wall sit, and many more types of exercises to build your muscle body ideal. Even push-ups can still be divided into a variety of movements such as decline push ups, incline push ups, wide grip push-ups, and many more kinds thereof. So, you can train all the muscles of your body just by using your body weight.

Because bodyweight training can be done anytime and anywhere, of course, is very useful for us are super busy. Because of course the gym is not going to want to know whether you are a busy person or not. They will not adjust to the time we have, but we are the one who must adapt to their time. I myself, do not always punctual in doing workout. But clearly, I've set the day when I have to practice, and when I need to rest. What is clear, early morning and late afternoon is the ideal time to do a workout. Even for me, push up is already just like a snack for me, because suddenly I could just do it even in the middle of my busyness.

If we do this exercise seriously and regularly, it will provide excellent benefits as well as other types of strength training. Of course, our bodies will be more toned, because this exercise can increase calorie burning and muscle building. Bodyweight exercise can suppress our appetite, and it will be an important factor in running a healthy diet program. One of very important benefit of course is to increase our bone density. One thing I love about bodyweight training is that we will train more muscles in one type of exercise. We can see when we're doing push-ups exercise. Although the push-up has the objective of training the muscles of the upper body, such as chest, but while doing push-ups, in fact we will also train our triceps, back, and abdomen.

Seeing all the advantages of bodyweight training, it feels there is no reason for me to not make it as my favorite exercise. A workout that is simple, inexpensive, but provide amazing benefits. All it takes is determination and discipline in doing so. So how about you?

keep healhty all :)

Joan Minnery, a Mother Who Lead a Healthy Life For Her Son

What if you are faced with a choice between choosing Junk Food that has become your favorite menu, or choose the only son you have? Maybe for you the reader, will be easily answered, "Of course I would prefer my son." The junk food i mean here is to represent an unhealthy lifestyle. Where a person who has had an acute obesity, will usually make junk food as their favorite daily menu, which is almost every day they eat. Today I found an article that impressed me at the HuffingtonPost website. The article discusses a woman named Joan Minnery, who managed to lose her weight to 163 pounds. It was a sufficient amount of fantastic in my opinion. And that impressed me is that she runs a healthier life because of her love motivation for her son. And I think this figure greatly inspired me.

Joan Minnery is a 56-year-old mother. She has a height 157,5. She always had a fat body. Joan admitted if in the last 5 years prior to starting the diet, her weight has exceeded 250 pounds. She always ate non-stop, from lunch until midnight. She said, "I ate lots of carbs, stopped at many drive-thrus and totally gorged myself on pop and greasy foods". Therefore, it's not surprising that when she weighed her weight, then the scales shows the number 300 pounds.

Joan worked as a teacher of musical theater. And her profession is often a source of stress. Joan is a single mother of her son, who was also a perfomer. Her son also thinks that because his mother lived lifestyle, he was going to live his adult life without his mom. Until the year 2010, her doctor gave her a real choice, between still choose to live unhealthy, or immediately run a healthy lifestyle. Of course, to run a healthy lifestyle is not an easy matter for Joan. However, at that time his son forcing Joan to choose junk food or himself. And finally his son won. Joan promised to change her life. Then, on 303 pounds, she started on a health and wellness journey, which has resulted in her turning her entire existence around.

There is a similarity between my diet method, with the Joan apply. We are actually using natural methods. Joan did not use drugs or any medical ways, or use methods of operation, because she also chose old-fashioned method. Joan began to plan a controlled diet with foods high in protein and fewer carbohydrates. She eats carbs in the morning and afternoon, and she ate a lot of chicken and fish. And she did not eat anything during the night. And of course to be balanced with regular exercise.

Currently, joan could go back to dancing, acting, and teaching. She felt like living again. Even in December 2011, she became a certified Zumba Fitness instructor, and she is embarking on a health and wellness career, joined by her son, who is a Certified Personal Trainer. Of course that is in contrast to her past life. And after leading a healthy lifestyle, then her weight to 140 pounds.

That is a story of Joan Minnery, which i think this is very inspiring. If you still love your family, then stop hurting yourself. Running a healthy lifestyle is not only useful for yourself, but also will make your family happy. Because you mean so much to them. :)

Images Credit : HuffingtonPost

Prepare a Healthy Breakfast to Start Your Day

There are still many, many people who underestimate the breakfast time, so it is not uncommon for people who often skip their breakfast time, and prefer to have lunch only. For those of you who are running a healthy diet program, of course, breakfast becomes mandatory. But in general, breakfast is something that must be done by each person. We all know that after getting out of bed in the morning, your body will run out of energy. So if we do not provide calories in our bodies, how can we begin our activities properly?

I will give you an idea that breakfast is the same as when we are in love. We should have to give a good first impression for the people we love, so that he / she will also give a good response. Just like the breakfast. We must give a good first impression on our bodies, so the bodies will also work properly.

When you want to go out with people you like, of course you will dress up nicely before meeting with the person, and not the opposite. Likewise also with our bodies in the morning, we have to eat the breakfast first, before starting our activities, and not the opposite. In order for our bodies to work properly, we should give a good and healthy breakfast. Our body will work well if we have a good metabolism. Then, what kind of breakfast that makes our body's metabolism to become fluent?

To make your metabolism run well, and your stomach feel full longer, you have to supply the essential nutrients into your bodies. These nutrients are protein, healthy fats, fiber, and low glycemic index carbohydrates. You have to avoid the foods with a high salt content, so that after waking up, your stomach does not feel bloated. Make sure you don't consume more than 500 mg of salt.

What kind of food should we make as the breakfast?

We must make a combination of foods so that the need of protein, healthy fats, fiber, low glycemic index carbohydrates can be met. Cereal grain + a whole boiled egg + fresh fruits like apple, still be my favorite breakfast menu. Choose the cereals with at least 3 grams of fiber in every presentation, because the daily fiber requirement is at least 6 grams. Enough fiber can make you full longer.

You can also make an egg omelette served with vegetables. The vegetables should you choose are broccoli or spinach, because these vegetables have a high calcium content. In addition to calcium, spinach and broccoli have a high fiber content as well. If you are a connoisseur of spicy food, then there is no wrong if you add a little pieces of red chili. Because chili is believed to increase the body's metabolic processes.

If you're in the process of muscle building, or weight gain program, then the combination of whey protein shake with fruit is a great option. We can get enough amount of protein from whey protein shake. Fruits will also give you vitamins and fiber. Strawberries can be a great option to be combined with whey protein.

If you want to consume fruit juice as your breakfast menu. Be sure to not buy juices with high sugar content. It would be better if you make your own juice with a little sugar, or it would be better if it was not given extra sugar. However, for me to consume in a fresh condition, remains the best option

Be sure to have a breakfast before starting your activity. Prepare a healthy breakfast to start your day. The good and healthy breakfast will give you good energy too. If you want to obtain the ideal weight, you should not skip your breakfast, so that your muscle not become mushy. So from now on, remember to always have breakfast in the morning. Keep healthy :)

Tips to Stay Healthy on Holiday

It doesn't feel we are almost at the end of the year. The biggest event during the month of December is a celebration to welcome Christmas and New Year's Eve. If you are still at school or work, then in this case you will be given the opportunity to celebrate it by getting a day off. Not a few of us who get a share of the long holiday. Because of the opportunity to vacation, there will usually be a significant change in our lifestyle. While on vacation, many of us forget the activities that should still be something that must be done, in this case is to keep our health. Some of us may be many who are invited to attend the celebration parties, and often times we forget to keep our diet, even many of us are a lack of time to rest because always spend the holidays with staying up until morning. Here are tips to make your holidays keep enjoyable, but still healthy.

Avoid the following foods while away on vacation.

1. Carbonated drinks

Indeed, canned soft drink are practical and easy to carry while going on vacation, but carbonated drinks also cause bloating and stomach problems, and make bad breath be no odor. Of course we all want our stomach to feel keep comfortable while on vacation, don't we?

2. Cheese

Cheese does have a high calcium content. However, you better not carry it when go on vacation, because the cheese out of gas that make it difficult for the stomach to digest. It will also make your stomach discomfort along the way.

3. Junk food

Burger or pizza is also a practical food to be consumed, and this food can be very tempting during the holidays. But junk food is junk food, it will only give you an extra fat and it can destroy your diet during the holidays.

4. Chewing gum

Chewing gum can also be something fun to accompany us during the holidays. However, just like cheese and soft drinks, chew the gum while traveling will just make your stomach bloated. Because when chewing, there will be a lot of incoming air.

5. Spicy food

The food was very spicy would be very risky to create a disturbance in your stomach. You better not to consume too much spicy foods during the holidays, because your holiday might be overtaken by a sense of heartburn in your stomach. However, that doesn't mean you should completely avoid the spicy foods. The bottom line is don't overconsume it, because the stomach problem become a problem that often occur when people are away on vacation.

Bringing healthy snacks and meals from home

It is important for you to always carry some snacks while away on vacation. Why would this be so important? Because when we are traveling, we will often skip our meals, especially if you are traveling in a long distance. And it can accumulate your hunger, then it will make you overeat when you stop for a great meal. That is the task of healthy snacks, which prevents you from overeating. Therefore, it is very important for you to eat more frequently in small amounts. You can bring a healthy snack such as yogurt, berries, boiled eggs, almonds, toasted nuts or dried fruits. Avoid carrying a high-calorie snack.

Besides bringing some snacks, of course, you should also bring the lunch from home. Because you can better determine what type of menu that you want to eat when you're traveling. Surely it would be more appropriate if you keep bringing healthy foods, such as vegetables and lean meats. You must keep your protein needs. When you really enjoy your vacation, you may not be aware that you have been doing a lot of activity. Thus, the protein will make you feel full longer and help your body recovery.

But if it turns out you didn't have time to prepare your meal lunch from home, and you were planning to have lunch at the restaurant, then try not to eat at fast food restaurants. Look for restaurants that offer a wide selection of healthy foods. However, I still recommend you to bring a lunch from home. 

Because when the holidays, usually the food vendors will be less concerned about the quality of their food, and more concerned with the quantity of food they sell, because of course the number of buyers will also increase.

Keep your body to stay hydrated and rested

When going on vacation, don't forget to bring plenty of water supplies. Because a lot of your activities will make you lose a lot of fluid, so it is important to keep your body keep hydrated. If you feel dizzy while playing, likely your body is dehydrated. Therefore, you better bring mineral water supplies, rather than carrying supplies soft drinks or alcoholic.

When you have to welcome the Christmas Eve or New Year's Eve, you might sleep until late at night, or perhaps until morning. Make sure you still have enough sleep. Because of the holidays, of course, this is not a problem if you ever have to wake up late. The important thing is, you can still meet the needs of your bedtime, and sleep well.

Problems often arise when a vacation trip

Jet Lag

When you are traveling by plane, and traveled far enough, or perhaps between countries, then this could make you change your biological clock. If you are experiencing jet lag, after getting off from the plane try to bask in the sun for about 30 minutes, and consume melatonin supplements at night.

Stress

Although the purpose of your vacation is to eliminate stress and to have fun, but sometimes there's something screwed up your holiday because your plan doesn't go as planned. You should not be trapped by the circumstances, and must be able to think clearly to solve the problem. Try to get out of the hustle and find a quiet place, then take a deep breath several times, and try to think positively and recall your goal to go on vacation. Listen to music to be one of my mainstays when faced with stress while on holiday.

Body stiffness

When we sit too long in a private car or public transport, surely we can not move freely. Most likely your body will tense because of sitting too long. To fix this, do some simple stretching exercises by moving the muscles stiff.

Motion sickness

There may be some of you who are experiencing motion sickness that causes nausea and dizziness. Whether because traveling by land, sea, or air. Therefore, don't forget to take anti-motion sickness drugs before going. Or you can handle it by taking ginger to make your body feel warm.

Of course, your vacation would be more fun if you could enjoy it with the body condition remain fit and fresh. So, happy holidays and stay healthy :)

Healthy Salad From My Mother

Salad is a meal consisting of a variety of vegetables, although there is also use fruit as the ingredients . But in my country, the food is more synonymous with salad vegetables. The basic ingredients of the salad was raw vegetables. Often the salad is served with a sauce or dressing including oil and an acid. As long as they are not consumed by the excess sauce, salad would be foods that have low calories, but high in fiber. We can also add meat in it as an additional source of protein, it can be chicken or beef.

Today, December 22 is Mother's Day in Indonesia. And this afternoon my mother came to visit me. We did not stay one house, because she lived with father, and I live with my Grandmother. Mom brought me a portion of my favorite salads. Mother knows if on a Saturday afternoon, I would do my workout at home. Of course it makes me very happy, because after a workout is a good time to replace nutrients lost body.

My mother sent me a salad after he returned from her office, and he went home after giving it. After half an hour my workout done, then I prepare a salad to eat. My mother knew that I had to undergo healthy lifestyle and eating well. I am very fond of eating vegetables. So she prepared her salad with a healthy as possible. He also knows that I'm reducing the food is fried, and that contain high sugar and salt. For the layman, maybe ​​the salad dressing that my mom made will taste bland, but for me it is something that is very tasty and healthy, because the salad was really special to me. ;D

The contents of the salad was :

• Carrots
• Bean
• Potato
• Lettuce
• Peas
• Onion
• Pickled cucumbers with red onion
• Tomatoes
• Chicken with no bone, no skin, and no fat.

And I think the ingredients to make a salad dressing is also the same as another regular salad from Indonesia, that was :

• Yolk
• Vinegar
• A little sugar and salt
• Mayonnaise
• Garlic
• Onion

Many people think salads always contain good nutrition. So many people are on a diet and addicted to eat salad. However, we should know that the salad has many variations. You can buy a salad at a restaurant, but always pay attention to the content of the salad. Does it have a lot of ingredients that are fried? Is the meat used is high in fat? One more thing to note, that the salad dressing typically use a lot of mayonnaise. Mayonnaise contains fat and cholesterol which is quite high, because mayonnaise is made from egg yolks. Not to mention the salad dressing also uses egg yolk as an additive. This means that inside the content, there will be a lot of egg yolk. For that reason you have to be wise in using the dressing in your salad. As you can see in my salad, although my mother was making a salad dressing as healthy as possible, but I still only use a little salad dressing. However, it still does not diminish the delicacy of my mom's salad.

So, keep healthy, keep tasty :)

Simple Steps to Create a Healthy Family

Health knowledge that we have would be more meaningful if it's also passed on to others, especially our own families. But to invite family lead a healthy lifestyle, it's not easy, because there must be a growing motivation from within themselves. Therefore, we should make approaches are simple, but have a great impact. We must create the conditions to be used as a habit in daily life. Doctor Oz is an expert in family health. And from many of his opinions, I concluded, that to create a healthy family, to do with the daily activities approach and this can be done together with your family. From that point, we won't only get the benefit to the individual health, but also will foster a harmonious and healthy family.

Grow a critical attitude in your kids

Kids will be more receptive to a new knowledge than adults. Therefore, talk to your children about the importance of exercise, eating well, and healthy eating.

Indeed, a good teaching technique is by giving an example. But on this occasion, train your kids to be critical by deliberately giving a wrong example. If you previously gave teachings that Junk Food was not good, then later try to eat a junk food in front of them. Then let your children blame you, let them protest you and then ask, "Why do you eat junk food?". Then try to appreciate their reprimand by saying "thank you very much".

These events will keep in their memories, and the knowledge you provide will be absorbed properly. Plus, it will create a habit to warn each other in the family.

Create a good eating habits

1. Provide fruits and healthy snacks at the dinner table

There are so many children who are difficult to be asked to eat vegetables and fruit, they tend to prefer sweet foods with high sugar content. Indeed, these habits can't be immediately eliminated, so we had to accustom them to look healthy foods. We have to show that the fruits have a better taste than any processed foods sold in stores.

Also provide healthy snacks in your cupboard. There is nothing wrong with snacking activities, as long as we keep control of the types of nutrients that we eat. You can provide snacks made ​​from wheat or almonds. You as a parent need to be more creative in choosing healthy foods, but still appealing to children and families.

2. Do not let your family Starve

We know that a healthy diet is to avoid the starvation. To keep your family members still have the ideal weight, you shouldn't let them starve. So, always prepare foods in the right amounts for your family, no shortage and not excessive.

3. Create an on-time breakfast, lunch, and dinner

We know, breakfast is something very important to start our daily activities in the morning. Make it a rule that governs the time of breakfast, lunch, and dinner in order to be done on time. If you are a mother, then be made a packed lunch for your family if they could not eat lunch at home, so they can still have lunch on time.

As well, with dinner to be done on time, and eliminate the perception of eating at night can make fat, as long as we aren't overeat and choose the proper nutrition.

Try as much as possible to be able to eat together, especially for dinner. Because when you eat together, usually it will create an open conversation, as well as to foster family harmony.

Doing healthy and fun activities together

1. Take time regularly to exercise together

Exercising would be much more fun if it done together, especially with family members. Keep a regular schedule, at least 3 times a week to exercise together. You could spend some time in the morning or evening. Spend at least 20 minutes to do it together. Make the exercise as a mandatory habit for your family.

2. Make a healthy holiday travel

If you want to go on vacation but still healthy, you can choose nature as your destination. Keep on vacation, but you can still make your family moving. And it would be better if you bring a healthy packed lunch from home.

3. Take time to play together at home

If there is a time when all the family get together at home, and there was no work involved, it doesn't wrong if you play and joke with your children. Perform a simple but funny game in the house. Let you keep burning calories, even if you're having a relaxing time.

Create a good sleeping habits

1. Make a bedtime rules

We all know that sleep is a mandatory requirement for everyone. Therefore, getting your kids to sleep on time is an important thing. Make a bedtime rule that must be obeyed by all of family member on a typical day. But for a special moments, you might be able to change the rules.

2. Tell a bedtime story

Apparently, listening to a bedtime story can affect the quality of sleep in children. They will tend to have a good night's sleep. Give tales that have good advice, so that they can bring it into a beautiful dream.

3. Create a good bond in bed

Of course this is addressed to married couples. Husbands and wives need a harmony in all areas. However, the most appropriate time to initiate intimacy is when in bed. Creating an intimate bond in bed would be very powerful in psychology to improve the quality of your sleep.

Naturally, we would be happy if we have a healthy and harmonious family, wouldn't we? Hopefully the suggestions above can be simple steps to create a healthy family, and it's  useful to you. Don't ever give up and bored to always live a healthy lifestyle, because healthy can always be fun. :)

Mixed Fruit for Skin Beauty

We all know that fruit contains a lot of vitamins that are useful for our body. There are also the types of vitamins that are useful for the health of our skin such as vitamin A, vitamin C and vitamin E. Usually, fruits are consumed individually, and you frequently consume only 1 type of fruit each day. However, the fruit turns out to have hidden benefits for skin when consumed mixed. My sister who works in the beauty company, give me a prescription for free. But unfortunately, he was not willing to be photographed, and then I would put her beautiful face on this blog ^^. So, ladies (men may also try) here is the mixed fruit recipes :

Mixed fruit to refresh the skin.

To be able to make your skin look more fresh and pretty, you can combine the pumpkin with almond. Indeed, almonds are often used as a mixture. Pumpkin and almond contains healthy fats, fiber and protein which is good for your skin beauty. You simply make them as a snack and chew them at the same time, easy right? If you regularly consume it, you will be easier to get the skin supple, smooth and look younger because they are loaded with vitamin A and vitamin E that contain antioxidants.

Mixed fruit for skin tightening

Tight skin will make us look younger. Many services offers the Face Lift to make your skin look younger, but you will require no small cost if you have to do it regularly. Eating pumpkin and papaya together can be an alternative that makes you do not have to spend a lot of cost. Vitamins and minerals in that mixed fruit will tighten and maintain the youthfulness of your skin, so your skin will look firmer and natural glow.

Mixed fruit to moisten skin

To make your skin more moist, you can use a mixture of banana and avocado. This mixed fruit will be useful for those of you who have dry skin. Dry skin types typically have characteristics dull and not shiny. If the weather is very hot, it often making the skin easy to peel. A mixture of bananas and avocados provide a natural solution to these problems. This mixture of fruit will give you vitamin A, vitamin D, amino acids, and organic acids. The nutrients would be merit in maintaining the moisture and refresh your dull skin.

Mixed fruit to minimize facial pores

I have the type of face that big pores, and this is the beginning of my question to my sister. Pores large face makes us look older, so this will interfere with our appearance and make us less confident. Face with pores that are too large will make the dirt easily enter, and this skin type usually has a high oil production. With both of these reasons, it is not surprising if blackheads and pimples more easily arise. The mixed fruit that is good for this problem is the mixture of starfruit and pineapple. Both these fruits contain high enough vitamin A and vitamin C. Mineral content in the starfruit and pineapple can also help reduce fatigue in the skin.

The mixed fruit recipe above certainly doesn't wrong for you to try, because eating fruits is a good thing. This was a natural experiment, so no risk of a dangerous, unlike the case if you are using a treatment with drugs. One more thing, although I addressed these tips especially for women, but for you are a man wouldn't wrong to try, because I was also a man :)

Being healthy would be better if it taken in a natural way. So, keep healthy all!

Let Us Prepare For Stronger Bones In Old Age

Bone is the supporting framework of our body. And everyone wants to have strong bones until well into old age. The golden age of the bone growth is when we are entering the age of 20 to 30 years. There are many people thought that the bone is solid substance, but actually the bone is a living tissue that continues to change. After entering the age of 30 years, it was a time where our bones will experience deterioration that caused it will be more fragile slowly. Surely, many of us who still want to have strong bones up in our old days, right? We may not be able to fool our age, the increasing age after the age of 30 years will make the condition and function of our organs decreased, including the bones. But, we can slow the process of deterioration, Of course, by doing some efforts that can not be achieved in an instant of time.

Previously, I was the one who had a bent posture, perhaps because it has become a habit of mine since childhood. Of course I want to repair that condition, and therefore I was trying to make some efforts. Just like you, I also want to have strong bones until well into old age later. Actually, the attempt to prepare for strong bones are almost similar with the activity to obtain health care in general, but it does not wrong us to know these efforts are more specific. and now I want to try to answer the question about how do we prepare for stronger bones in old age. Here are the programs that will I do to prepare for strong bones in the old days:

Reduce the consumption of these foods

Without us knowing, there are foods or substances that can reduce the density of our bones, even those very close to us and become the part of our daily lives.

1. Salt

Indded, salt can not be separated from our daily lives. Because this substance is the main flavoring in cooking. In a healthy diet program, we also advised to reduce salt intake, so was also if you want to have a bone density durable. As it turns out, sodium is a substance that can erode the calcium in our bones.

2. High sugar foods

Excessive sugar is really not good. Different from salt, the excess sugar will inhibit the absorption of calcium, and the substance to be eroded by the sugar is phosphorus. Therefore, it's better to reduce foods that contain high sugar, you better get a sweet taste by consuming fruits.

3. Alcohol

Excessive alcohol consumption, besides can damage the nerves, apparently alcohol can inhibit the bone growth. Alcohol will prevent osteoblasts and bone-forming cells to do their job. It's also give an impact on the healing process of bone injury, obviously it will inhibit the bone healing. I also noticed on the world-class soccer player who suffered injuries. The players who rarely consume alcohol, will recover faster than those who like to consume alcohol, at the same type of injury.

4. Soft Drink

We know that many types of soft drinks have a high sugar content. But other than that, phosphoric acid contained in it has an bad impact for the bones. So now, there are one more reason for you to reduce the consumption of soft drinks, or even do not consume them. Better you drink milk or fruit juice high in calcium to strengthen your bones

Consuming these following healthy foods

In order to grow and maintained properly, our bones need a variety of vitamins and minerals such as vitamin D, vitamin A, calcium, phosphorus, and magnesium. But the most of all, Calcium and Vitamin D are two key components in establishing a healthy and strong bones. Calcium have a duty to maintain and establish bone density, while vitamin D on duty to keep the calcium can be absorbed properly. So, if you are deficient in two types of these nutrients, then your potential for osteoporosis will be higher. This following are some examples of foods that contain lots of calcium and vitamin D:

Animal source foods

- Milk

Until now, milk and dairy products is still the best source of calcium. Choose the milk fortified with vitamin D.

- Cheese

Cheese is a dairy product that is very well known, and the cheese has a very high calcium content, despite having not a lot of vitamin D.

- Yogurt

One cup of yogurt can meet your daily calcium needs. In the market, there is a yogurt products are fortified with vitamin D, and some of them are not.

- Eggs

Besides being a good source of protein, eggs also contain of high vitamin D, which is in the yolks. In an egg, we can meet the 6% of our daily vitamin D requirement.

- Sardines

Although sardines have a small size, the type of fish that we often encounter in the form of canned foods was found to have calcium and vitamin D is quite high.

- Salmon

Besides having a fat content of Omega-3 is good, the fish was able to meet your daily requirement of vitamin D even more than 100%.

- Tuna

Fish contains healthy fats and vitamin D that is quite high. 3 ounces of canned tuna contains 154 IU (it can meet 39% of your daily requirement of vitamin D).

Plant sources foods

-Spinach

If you are a vegan, then spinach can be an alternative as a substitute for milk. A bowl of spinach can meet 25% of your daily calcium needs, in addition to spinach are also rich in fiber, iron, and vitamin A.

- Mustard greens

Mustard greens have calcium amount similar to spinach, which can meet 25% of your daily calcium needs.

- Broccoli

The vegetables that have flower heads, besides having a calcium content , it also contains vitamin K and vitamin C in high enough quantities.

- Cereals

In the cereal products, usually contain a lot of vitamin D and magnesium, even some certain cereal products that could meet 25% of the daily calcium requirement.

Doing regular physical exercise

It is undeniable, physical exercise is a necessary condition for healthy and strong bones for a long time. Of course, physical exercise should also be combined with consuming foods above. We have to maximize our physical training at the age of 20-30 years, as I mentioned above. However, that does not mean that after the age of 30 years then you should stop doing physical exercise. In fact, the more you get older, then you should remain consistent exercise.

- Age less than 20 years old is the age to maximize bone growth

- Age 20-30 years old is the age to maximize the density and strength of bones

- Age over 30 years is the age required to maintain the bone density to prevent osteoporosis.

Moreover, for those of you a woman who has experienced menopause. So physical exercise would be necessary, because when a woman is experiencing menopause, the bone strength will also decrease.

The first step to consider is to look at and improve your posture habits. If you are accustomed to bending over, then try to get rid of the habit. When you sit, walk, or drive a vehicle, remember to always enforce your body.

Exercise and weight training

Whatever type of your exercise, whether; basketball, soccer, running, swimming, jogging, aerobics, tennis, etc; then do it routinely. Because this will affect your bones and joints reflexes to become stronger and have a quick response. Therefore, not surprisingly, if the villagers have stronger bones than the citizens. Even people older than 70 years is still strong enough to lift heavy loads. Because they're used to physical activity, especially a farmer.

Weight training is a physical activity that must be done to maximize the growth and density of bones. Weight training will stimulate the bone to develop the mass. Do 8-10 reps weight training, for 3 times a week. Remember! practice with the gradual, if it's your first time doing it, then don't directly force your body to work with a very heavy burden.

Stretching and balance exercises

One more a secret for healthy bones and strong for a long time, is by doing stretching and balance exercises. Perform stretching exercises on a regular basis until it reaches the maximum point. In the stretch, hold in 10-30 seconds. Stretching to improve flexibility of your joints.

Do balance exercises after you do stretching exercises. Because to get a good balance, you have to increase your flexibility. The most common balance exercise is to stand with one foot in turn. The most common style is to do a "plane style".

Indeed, to maximize growth and bone density, the tender age is the best time. However, for those of you who are middle-aged or elderly, maintaining your bone health is also something that must be done. Certainly, you want to always be able to play with your grandkids someday, don't you? So from now on, let us prepare for Stronger bones in old age. :)

Don't Let Your Body Dehydrate!

Dehydration is a disorder in which you are experiencing chronic water deficit, which occurs because the water that you spend more than the water you drink. A baby, has a moisture content 80% of his body weight. While for us adults, ideally containing 60% to 75% water. So for example, if your body weight is 70 kg, then the weight of water content you should have is 42 kg to 52.5 kg. Therefore, don't be surprised if the water becomes a symbol of life, because the majority of the content of our own body is water. Many of us may not realize when we are dehydrated. Or maybe of you actually understand when you're dehydrated, but you tend to leave it and delay the time to drink water.

Level of dehydration

In men, lack of body fluids by 1.5%, usually it will already make your body provide a signal. Whereas in women, it is even less, which is 1.3%. Thirst is the first signal given by the body in order that you immediately give the water intake on your body. And when we've started to feel sleepy and it becomes difficult to concentrate, it means that we are already dehydrated as much as 2%.

You start to enter the phase of dehydration when the body loses fluid as much as 4-5%. This phase is referred to as mild dehydration. People who experience mild dehydration, it will usually have a headache. If at the time of exercise you suddenly got a headache, then you are probably experiencing mild dehydration. Immediately stop your workout activity, and then immediately consumed the water, before the case is more severe.

Moderate dehydration is happening when you lose body fluids 5-10%. And it's better not let you enter to this phase. Moreover to enter the level of severe dehydration, that is more than 10% dehydration. When you are dehydrated your body as much as 12%, then your mouth will feel dry and make it difficult to chew. Dehydration will give a death threat when you have lost 15-25% of body fluids. And if in this condition, you still don't get fluid intake, it stands to reason that the death will pick up after 1 week.

Common symptoms of dehydration

Indeed, dehydration have certain levels in the world of medicine, but even if it was only a mild level, we still can not be experienced it. If you feel thirsty then just drink water. Thirst is a beginning signal that we lack body fluids, while based on the level of dehydration, a common symptom experienced by patients, are as follows:

- Mild dehydration: drowsiness, dry mouth, dry throat, dry skin, and headaches.

- Moderate dehydration: dizziness, increased pulse rate, decreased blood pressure, weakness, urine volume slightly, the yellow color of urine is thicker.

- Severe dehydration: muscle cramps, swollen tongue, blood circulation deteriorates, physically very weak, decreased kidney function, and fainting.

Dehydration in cold temperatures.

By the time you exercise for an hour, then you will spend a lot of sweat. Or, when the air is very hot and we were in the heat of the sun, of course we will also issue a lot of sweat. In that two conditions, it is clear that we have spent a lot of fluids. And in fact, not only when we are sweating, the body will secrete body fluids. What about swimming? Is not a sport does not make us look expend a lot of sweat? but in fact swimming is a cardio activity just like running, so after swimming for 1 hour you will feel very thirsty and hungry.

One more example is when you are in air-conditioned for hours, then you are out of the room, and suddenly you feel thirsty. Well actually, when you are in the air-conditioned room, you've lose a lot of body fluids, even if you just silent and sit down. Why? Due to humidify the air we breathe, the body will use a lot of body fluids. Similarly, when your place are experiencing the rainy season or winter. Of course the air will be very cold, and in this condition, many people will be vulnerable to dehydration, because they will feel not sweating and rarely experienced thirst, so they became rare for a drink of water. When the air temperature is cold we become sleepy easy, isn't it? Even though we are after waking from long sleep, but we still feel sleepy, aren't we? You must remember, sleepiness is one symptom of dehydration.

Therefore, don't underestimate your sense of thirst. Because if you ignore it, it could be the outset of your dehydrated. If you feel a headache, I suggest don't rush to take a medicine, but try to consume enough water. Because I see, the most of migraine sufferers are people who consume less water. So, don't let your body dehydrate!

Your Body is Your Health Piggy Bank

Piggy bank, or also referred to as money box is a traditional media used to save money at home. The objects are usually made of ceramic or porcelain are often used to educate children in order to have a habit of saving money. Piggy banks are more often filled with coins. In my childhood, my mother also taught me to save money in a piggy bank. And when the piggy bank is full, the satisfying moment is when we break the piggy bank, because it doesn't feel that we have had so much money from the coins that we enter everyday. There's an interesting philosophy of saving money in a piggy bank activities, that is "Little by little to make-something  considerable". By saving money in a piggy bank we are taught to do something small, but it has a great impact. And that's what made me think to make our body like a piggy bank.

Of course we will not make up our bodies to have a similar shape to a piggy bank and then put the money into our bodies. But, as i said above, about the philosophy of saving money in piggy bank. Yes, we will take the philosophy of saving little by little and then it will be something considerable. We will make our body as a health piggy bank. If you've read my first article that I wrote for this blog, which is titled "Health is a Precious Treasure", then I would argue that there health is like money, or even more than money or jewel. Health is something we must keep and store well, because it is not easy to get it back if we lose it. Because health is something that should always blend with our bodies. Certainly no bank out there that can accommodate our health to be stored safely, is not it? 

Therefore, the best storage place for our health of course is our own body. As I say that health is like money, we have to work and try to get it. The money is used to buy our needs, and what about health? Health that we get of course we used to buy a better future. The more we accumulate or save health within our bodies, then our retirement will be even greater. Most people who save money in the bank, has a goal in order to they have an investment in their retirement. So, why do we not make our health as an investment in the future?

We've been given the gift of a free health piggy bank from God, which is our own body. So, why do not we use it? However, in order to save our health , it must be done in a special way. We have to really work hard to be put into our bodies. Because the health can not be taken for granted from the street, and then easily we can swallow it into our bodies. I think, you should have already know the method, is not it? Clearly, the method is a healthy lifestyle, and the works that must be done are: healthy diet, exercising regularly, and avoiding bad habits that damage health (such as smoking and consuming alcohol). That's the business that you have to run to be able to make a profit in the form of health, and then we can store them in the body.

Keep in mind the philosophy of saving money in a piggy bank, that by saving little by little, unconsciously you will get great results. So we must be patient in health savings. Start with small things but routine, such as drinking regularly 8 glasses of water per day, dan regularly exercise 1 hour a day. Because you will not get a great results if you just implement it for a few days. You have to do it every day, and even the rest of your life, then later you will feel the benefits of  your health investment that you deposited into your piggy bank. But also keep in mind, if you save into your piggy bank is something that is not healthy, of course certainly you won't reap happiness in retirement, but it was a serious disease that you will reap.

Therefore, make your body as a place to keep your health investment, because your body is your health piggy bank. Surely it would be very nice if in addition to having a financial investment, we also have a health investment. Prepare your future as quickly as possible, we aren't ever know what will happen, but at least we've tried.

So let's start saving, right now. :)

What Should I Do When I Have a Broken Heart?

It feels a long time, no one to confide problems romance to me. But, last night all of a sudden there was my female friend confide in me about her love problems. She had just broken up, and at that time her condition was heartbroken. And i gave her a stupid answer in the midst of a serious problem. 

I said, "Men are often like that, therefore I have never and would like to have a boyfriend, I prefer having a girlfriend".

That answer actually makes her more crying out loud. Finally, I have to listen to my friend cried until she was tired. But actually, I intend to break the ice, because suddenly she called me angrily and cry.

After she stopped it, then I asked, "Are you done crying?"

I'm sure after she tired of crying, my friend will feel more calm and relieved, and it's a good time to give her advice. Indeed, a cry will give you a sense of relief. As a man, I was not ashamed to cry if I need it. In reality, it was not only women who could have a broken heart, certainly also a lot of men who experience it. It's just that, a woman is more sensitive in using her feelings. So don't be surprised if as if they feel that the world will face the apocalypse. Though heartbroken only affects social status alone. 2 years ago, I had ever experienced a broken heart, it was my first experience of a broken heart and it was very painful. And the experience led me to a messy life. But in the end, there are lessons I can take from that experience. That later, I entered a new era of my life where I know a healthy life. At first I felt, when I see my stomach getting bloated,  it seems to have a sixpack stomach will only be a dream for me, but this time, I really do not believe that I got it.

Currently my principle was "if we can have something, we also must have a readiness to lose it". Yes, because everything in the world is simply belong to The Creator of Life. That's the theory I believe, but in fact we have to keep doing real actions to avoid bad things due to a broken heart. I've explained that heartbreak has a bad effect on some organs of our body, such as: brain, stomach, hair, skin, heart, hormonal system, and immune system. So we do not need to add to the pain in our bodies, by hurting ourselves deliberately in the face of heartbreak. In the past, i often advised by my friends. And then, I said it back on my female friend above.

Don't contact him!

Most of us, when experiencing a breakup, is actually just not able to start a new habit. If usually you go through life with your loved one, then you should start to get used to independently. Don't call him, send sms, or even contact him via social media. Rest assured, that you will find a more enjoyable day.

Don't discuss your heartbreak problem in social media!

Inevitably, this is the era when people are using social media. Sometimes, even when you feel hungry, then write your hungry status on social media. But for the case of a broken heart that you experienced, you should never discuss it in social media. Because it will only slow down the recovery process your feelings, then you will also be hooked to be your stalker ex. Or better, you can temporarily blocking the account of your ex.

Don't hide your grief!

As I said above earlier, that crying is something that can be reassuring. So, if you really want to cry, so just crying. If you want to shout a loud, so just shouting. Just spill your emotions. But don't hurt yourself. You should do it because you really love yourself. Don't hide your feelings, as if you don't have a problem. Because if you continue to hide, then it would only be a burden, and in turn make you become more stressed.

Don't suddenly makeover your appearance!

I often see in the movies, when a woman is experiencing a breakup. Then she changed her appearance, from a feminine to be a tomboy. Long hair, then cut to short. And it turns out a lot of things like that happening in the real world. You better not do that. Do not take revenge on yourself. Things like this will make you look weird. Do a makeover, if you are really bored with your appearance.

Perform sports activities!

This activity is the solution of a variety of mental health problems. A potent activity to dissipate stress. Instead of hurting yourself, it's better you do some sports activities. Especially cardio exercise, jogging for 30 minutes will make you more relaxed, helps you throw your stress. Trust me!

Many people are asking "What should I do when I have a broken heart?", indeed most of us would suddenly become hard to think while panic, and no exception for me. Therefore, I created this article also as a reminder of my own. So one day I can read it again, but I did not expect to have a broken heart again, hehehe. Is there any additional suggestions from you? Every problem has a solution, and a broken heart is not the end of your life. Yourself you are too valuable to continue late in the useless dumps. Life must go on!! :)

Healthy Foods For The Weight Gain Program

In the article "Weight Loss VS Weight Gain" you already know that in order to gain weight, you need a caloric intake that exceeds the needs of your daily calories. Although you are required to eat a lot, but still you should not be arbitrary in determining the type of meal. You should not eat carelessly, because instead of supporting your muscle growth, but it will make a pile of unhealthy fats, especially in your stomach. Surely, you don't want to look like people who are malnourished, isn't it? (People who are malnourished will have a very skinny body but have a big belly). Remember! Your goal is to gain weight, not make it fat. Therefore you need to know what foods that contain good nutrition, especially healthy foods for the weight gain program.

You must be smart to choose the type of good calories. You need to consume calories from good carbohydrates, good fats, and high-quality protein. If  on a regular diet we eat 5 times a day, then for those of you who run the gain weight program should eat 6 times a day. Eating 6 times can be divided into breakfast, lunch, dinner and snack 3 times. Here are examples of foods that contain calories is good.

Protein

Protein is a nutrient that you should give a special attention,  because protein is the main nutrient in the development of muscle mass. It's important to know the types of good protein.

-Super Protein, include : tuna fish, sardines, cod, mackerel, trout, herring, and whey protein (dairy products).

* Note: avoid canned fish products.

-Good Protein, include: low-fat yogurt, cottage cheese, mozzarella cheese, low-fat dairy, chicken eggs, lean beef, chicken breast without skin and fat, and turkey.

Carbohydrates

Complex carbohydrates should still be your choice. As much as possible do not make simple carbohydrates, like white rice as your staple carbohydrate intake.

-Super carbohydrates, include: whole wheat bread, wheat pasta, wheat crackers, brown rice, quinoa, popcorn, granola, avocado, mango, apples, oranges, cherry, pear, strawberry, kiwi, lemon, grape, pineapple, papaya, watermelon, melon, apricots, broccoli, carrots, barley, cabbage, asparagus, spinach, tomatoes, squash, onions, and cucumbers.

-Good carbohydrates, include: dried fruit (for a snack), grapes, bananas, molasses, and honey

Fat

Fat is not a nutrition that should be avoided in the diet. Bad fats must be avoided, but in fact, our bodies need good fats. Of course, you should avoid fried foods that contain bad fats.

-Super fats, include: almonds, peanuts hazelnuts, cashews, sunflower seeds, salmon, herring, sardines, mackerel, from an extract of peanut oil, olive oil, safflower oil, and sunflower oil.

-Good fats, include: low-fat dairy products.

Source of nutrients for vegetarians

In the sources I mentioned above, a lot of which comes from animal sources, what if you are a vegetarian? We know that a vegetarian is a person who consumes food derived from plant sources such as vegetables, fruits, grains, and nuts. Indeed, there are some vegetarians who still consume eggs and poultry, then how about a Vegan? Vegans are strict vegetarians type with absolutely no consume animal foods and that are produced from animals, including eggs.

Which often becomes an obstacle is a source of protein. A vegetarian who still eat fish, dairy products, poultry, or eggs may not be a problem. Vegan can still get protein from legumes such as soybeans. Soy beans have a high protein content. Soybeans now also been much made in the form of soy milk products. Clearly, the principle of good weight gain is an increase in muscle mass and ensuring nutritional needs (especially proteins) are met. As long as you can meet the total protein intake, either derived from vegetable sources or animal sources, it certainly was not a problem.

In addition to the above nutrients, consuming gainer supplements can also be an alternative. But of course, something that naturally would be better. You can just take supplements gainer, but don't forget to consume sources of natural nutrients. So, you also have to start counting the number of calories of each food you eat, then you can see if you already meet the total amount of calories you need in your weight gain program. And one more thing, don't forget to exercise regularly (especially weight training), adequate sleep, and the consumption of water. Good luck :)

Weight Loss VS Weight Gain

Although the title of this article is a "weight loss versus weight gain", but that does not mean this was a boxing match, :). I want to try to discuss the facts for comparing the level of effort required between the weight loss program and the weight gain program. So far, there are many people often compare the difficulty level between them. Some say that the weight loss is harder than weight gain, but there is also a saying that weight loss is far easier than weight gain. I obviously don't know, which opinion you currently approved. Therefore, for more details, let us first trace the factors that support both programs.

Understand your body shape

In general, there are 3 types of the human body, they are : ectomorph, mesomorph, and endomorph. Although there is a theory said that there is also an hourglass shape and apple shape. As shown in the image above, that:

1. Ectomorph, is called a thin body shape. The body is straight from the top to the bottom. Waist and shoulders have the same size.

2. Endomorph, is a rounded body shape and fat, which tend to store a lot of fats in the body, especially in the abdomen and waist.

3. Mesomorph, is an athletic body shape. It has a small waist and ideal, but has a broad and muscular shoulders.

Ectomorph to mesomorph = weight gain | Endomorph to mesomorph = weight loss

If we talk about weight gain, then we should think about a changing from ectomorph to mesomorph. For women, having a ectomorph form may be a blessing, because women are skinny and tall can be a model. But unlike men, because men with ectomorph body may look less manly. People with ectomorph body has a high metabolic rate, making it very difficult to store fat in the body. If you think eating a lot will gain weight, then it is a wrong idea, because it will only lead to fatty deposits around the abdomen only, while the other parts will be still look skinny. So, there is only one healthy way to gain weight the ectomorph body shape, that is by increasing the muscle mass.

To increase the muscle mass, of course we have to do weight training. Unlike weight loss program, then the program should reduce the cardio activity, because the ectomorph body already has its high metabolism. Cardio exercise is still to be done for fitness, but it should be only in small portions. In doing weight training should also not be arbitrary, because the load used should also be a heavy burden.

Having to do heavy weight training, automatically, you will get a lot of damage cells, so  your sleep pattern should be kept. If you're in a weight gain program, it is taboo for you to stay up, because you have to meet the necessity of 8-9 hours your bedtime. And you need to know, that if in the middle of weight gain program, you do not regularly or even stop doing weight training, the muscles that are undergoing development period will shrink and make your previous exercise becomes useless.Increase in body weight by 1 kg to 2 kg per month is a very good result at all.

For the rule of nutrient you should eat, the weight gain implementers must consume more calories than normal amount he needs daily. If your daily calorie requirement is 2000 calori, then you need to consume 2300 calories. It's unlike weight loss program, isn't it? that must consume fewer calories than the amount of the daily calorie requirement. And one more thing that is very important is that you have to increase your protein needs, which the measure of the protein should be more than carbohydrates. If the normal diet was 35% protein, 45% carbohydrate and 20% fat, so, for the weight gain you have to convert it to 50% protein, 30% carbohydrate and 20% fat.

Now, let's look at a weight loss program. Because it's very often I discussed in my previous articles, then let us discuss in general terms. Weight loss is a changing from endomorph to mesomorph. The owner of endomorph body shape has a slow metabolic rate, making it prone to store fat and have a fat body. Therefore, the weight loss program implementers have to do sports activities are able to burn a lot of fat, which is cardio. Clearly contrary to the ectomorph, who have to reduce cardio activity, while the activity of weight training on the endomorph used to spend so fat carbohydrates can really burn. However, the owners of endomorph body still have to think of the body muscle formation, because muscle will increase the metabolism of our body. In addition to burn fat, the weight loss program also aims to increase the speed of your metabolism. Your bedtime is also something to keep you note, as well as the nutrients you should be consuming.

Judging from the facts above, I conclude that the difference between the weight gain and weight loss lies in the rule of "quantity". The portion that is needed in weight gain program, majority require more servings, such as strenuous exercise portions and eating. What is clear, to increase muscle mass it will take more effort, compared to just to burn fat. In fact, it's now apparent that the weight gain is more difficult than weight loss. However, in the end it all also depends on the persistence of your efforts. Perseverance, patience, mortification of the passions, and the true knowledge is the key to achieve your healthy life. :)

How Does The Fat Burning Supplements Work?

Have you ever thought to lose weight by eating fat-burning supplements or diet pills? And then, maybe you will imagine, when you consume the supplement, then you instantly and miraculously become slim, because the ads on television show like that. You think by consuming fat-burning supplements, it would be a shortcut to get the ideal body shape, so you were willing to buy supplements although the price is quite expensive. If that is so easily the supplement  burns your fat, then why still are so many people who are obese? While they have been consuming the fat-burning supplements. Are the supplements they buy were less good? or the price is too cheap? Sometimes I want to laugh if someone were to have thoughts like that, I do not mean arrogant or mocking. But think about it, is there any good things in this world that can be obtained instantly and quickly? All it took effort and sacrifice, isn't it? So actually, how does the fat burning supplements work?

Supplements as a energy booster

So far, the fat burning supplements won't work magically as you often think about. Our bodies are not going to suddenly slim after taking it, even just to drop 1-2 pounds of your weight. Because the human body is a complex machine and the art of God that is difficult to understand. Our body is not a car engine that can be easily modified, because it requires special treatment to understand. Fat burning supplements is a artificial compound which serves as a booster so we can burn more energy. Or you can imagine a power booster that makes the car go faster, so the power booster will not work if the car is not running, right? Similarly, the fat burning supplements will not work if you just sit down and be quiet, so you still have to EXERCISE!

One thing that we need to remember is that we have carbohydrates, fats and proteins as the principal energy source. And carbohydrates are the primary energy source that was ranked first used by our bodies. And also there is a statute of time, when is the body uses the energy sources. I have often said that fat is a energy reserves, which will be used if the carbs are exhausted. While protein is used to build up the body's cells, and mostly stored in the muscles, which it will be used it when in a state of extreme urgency when we actually run out of energy.

Different exercise, different energy source

In order for fat burning supplements really work, of course, we have to make our body in a condition when fat is used as energy. But the reality is fat burning supplement not only spur the fat burning energy. When you are in a condition when the body uses carbohydrates as an energy source, the supplement will also spur energy derived from the burning of carbohydrates. When we did a quick run or weight training, the carbohydrate is to be maximized. But if we do weight training then do brisk walking or jogging, so the fat will be burned up as energy when jogging. So, when you consume the fat burning supplements, it's not just the fat that will be driven as an energy source. It all depends on what type of exercise you are doing. When swimming, and when push ups, certainly the type of energy that will be driven differently.

I never eat fat-burning supplements, but I prefer to use black coffee or green tea as a natural boosters. The main content of the fat-burning supplements is caffeine. Of course, naturally caffeine contained in tea and black coffee. But wait, the caffeine in black coffee and tea will work as a good energy burner if you took NO SUGAR, once again NO SUGAR. So if you are not familiar with a bitter taste, maybe this will not be easy. But the most important is now you already know how the work of fat-burning supplement, isn't it? But whatever it is, for me everything that is natural is better than something that is artificial.

So, keep healthy all. :)

Invite Your Family to Have a Healthy Life

Inviting our families to live a healthy lifestyle really be a challenge. If you already start to  live a healthy lifestyle, certainly it doesn't wrong for us to spread that habit to the people around us. Would not it be great fun if we surrounded by people who also live a healthy lifestyle? Because then, we become not alone. Living a healthy lifestyle will be easier and not too many challenges to be faced. That was my thoughts at this time. I have an ambition to invite as many people to undergo a healthy lifestyle. And i want to start to do the ambition from the scope of my family first. And also I suggest to you, which also has been undergo it, or who have a plan for undergo a healthy lifestyle. But of course it will not be easy. Because we also have to face a lot of people with their minds, it might be a mental block be one of the obstacles (as in my writing about mental block).

Would not you feel good if you have a healthy family. But it all must start from us first. Demonstrate love should not be done by giving luxury goods, or by getting them to eat in a fancy restaurant. In my opinion, by bringing them into a good life, in this case to invite them to lead a healthy lifestyle, will demonstrate a sense of incredible love. Because by providing this knowledge, we are also giving something that last a long time, and is also useful for a better life. The problem about why the majority of people are very difficult to be invited to perform a proper diet and regular exercise, i think it's because of ignorance factor. In general, they do not have knowledge of it. An example is how belly fat is considered as a very usual thing in the public, but behind it there are various diseases that are ready to pounce. I really hope the knowledge of a healthy life can be spread more widely to the public. So it is not only certain circles who received knowledge. And it becomes your job, the perpetrators of healthy living and the readers of this blog to spreading the knowledge, and let's start from your family first.

One thing that has always been my question is, why are so many doctors (especially arround me) who have excess belly fat and unhealthy lifestyle? Many people say, "The doctor was also a human being". But is not that the doctor is a profession that is supposed to make people healthier and become the health agents? They should be an example for people to lead healthy lives. This is an example where a person already has knowledge about health, but they can not apply that, even though it has become their profession. Therefore, to encourage people to live a healthy lifestyle, it takes an unyielding spirit. Because, in addition we have to provide the right knowledge, we also have to raise their mental. Believe me, by teaching the others, you will also gain a new knowledge. And by raising up the mentality of your family, then your mentality will also be uplifted.

Currently I'm forcing my uncle and aunt to start living a healthy lifestyle. The people who appear at the besides photo is my uncle and aunt. They often complain about the condition of their bodies are often seized with the disease. And just yesterday my aunt was hospitalized due to blood pressure disorders, and the cause is related to her diet. Moreover, my uncle, if you see him being eaten, wow he would eat a lot of high cholesterol foods in front of him. I always admonish them to improve their diet. In fact, I've said it is willing to always be their advisor. However, because we are not living in one house, so it's a bit hard to control and watch them. Patience is required in this case, but I will never give up to persuade them. I hope there will soon be a positive change in them. And I hope one time, their photo will be changed, with a healthier body.

Let's invites the people around us to have a better life. Do not think about the difficulties that will happen, because in an effort surely we will find a difficulty. Most important is the work we do. So, do it as an expression of love to your family, invite your family to have a healthy life. :)

Tomatoes - The Fresh and Healthy Red Fruit

The fruit that has a round shape and red color, in addition to tasty to be eaten as fresh fruit and made in ​​juice, is also commonly used as an additional seasoning. Therefore, it is no wonder many people think tomatoes are the types of vegetables, When in fact, tomatoes are included in the fruits group. The fruit that comes from Central and South America, known as the fruits that have benefits in fighting cancer and an useful antidote in skin care. It's not infrequently too, there are many people who consume it as part of a diet program for weight loss.

Antioxidants contained in tomatoes is lycopene. Antioxidants are very useful in the treatment of skin by reducing facial wrinkles and slow aging. Lycopene is an important antioxidant that helps prevent the formation of cancer cells such as prostate cancer, rectal cancer, cancer of the mouth, stomach, and esophagus. Keep in mind that our bodies can not produce lycopene alone. Lycopene in tomatoes have higher numbers than carrots and watermelon. Carotene is a natural component that causes the color in fruits and vegetables. Just like carrots, tomatoes also contain beta carotene which causes the fruit has a reddish color.

In addition to lycopene, tomatoes also contain several types of vitamins and minerals that are useful for maintaining balance and health of the skin, and reduce the amount of excess oil on the face. And also, the acid in tomatoes can help to minimize pores. In addition to smooth the skin, tomatoes are also believed to eliminate the black spots on the face. Therefore, tomatoes are often used to create a mask fresheners.

Here's the nutritional content in 100 grams of fresh tomatoes.

Nutrient	Amount
Phosphorus	27 mg
Potassium	360 mg
Iron	0.6 mg
Calcium	11 mg
Vitamin C	23 mg
Thiamine	0.06 mg
Vitamin A	1000 ui
Protein	1 g
Carbohydrate	4 g
Fat	0.2 g
Dietary fiber	1 g
Calorie	20 cal

By chance my face is oily type, this time, I began to like to eat tomatoes. Just like apples, i use the tomatoes as snacks in between large meals. Besides I've eaten in a fresh condition, sometimes I also make tomato juice with carrot mixture. And remember, fruit juices WITHOUT SUGAR is the best way to make juice. Tomatoes will support our diet program for weight loss, because of the fiber and other nutrients, the tomatoes will expedite our metabolic systems. Diet with tomatoes will also accelerate the release of growth hormone when we are sleeping.

Besides useful for skin beauty and support the diet program, tomatoes still has many other benefits. Among them are:

- Maintaining bone health, because tomatoes also contain calcium

- Maintaining blood sugar levels, because tomatoes contain chromium, it's good to be consumed by diabetics.

- Lowering blood cholesterol, because tomatoes contain nicotinic acid.

- Reduces the effects of smoking, because the content of chlorogenic acid and coumaric acids help smokers fight carcinogens, the harmful substances in cigarettes that can cause cancer.

So now that you know the benefits of tomatoes. Are you also interested to consume it? So, what are you waiting for?

Keep Healthy:)