Why Your Diet Often Fail?

One more vent from my friend. I won't mention the name, but my friend was a woman. Her body was very fat, and a few weeks ago she told me that she wanted to lose weight, so she started her diet program. I didn't know about how the diet method she would do at that time. It would seem strange to me if all of a sudden I advised her about proper diet, while she didn't ask me. Although I'm pretty sure that she still had a mental block about a healthy diet. It turns out my guess is correct. After a few weeks, and there has not been one month, my friend said to me that her diet has failed. She said that her weight had dropped as much as 2 pounds, but later reverted to its original weight. Even she admitted that the diet was very painful.

Previously I was once told her that a healthy diet is very enjoyable. Apparently, those words made ​​my friend interested in doing diet program. But she was in a hurry to do it, so she does not have enough knowledge. Until the end she thought as if the diet was excruciating, and she thought I have lied for saying that diet is fun. Apparently she didn't really understand the "Healthy Diet" term. Then, like a journalist, I started interviewing her.

Did you drink at least 8 glasses of water per day?

Yes i did, I meet my water. I drink 8 glasses of water per day, even up to 10 glasses. I have to reduce the consumption of soft drinks, and replace them with water.

"At this point, my friend has been doing pretty well. She has to meet her daily water needs."

Have you ever felt so hungry while dieting?

Of course, yes i have. Is not a diet indeed to reduce the size of the meal? So automatically we should try to resist hunger. I'd always try to hold my stomach pain. In fact sometimes I feel dizzy. I've been struggling with, right?

(Hahaha, I just laughed at my friend's reply. Because with a pride, she answered like that)

"A right healthy diet is not to make us miserable. We must not get very hungry, even more so to feel dizzy and weak. We must keep our stomach in order not to starve, but also not stuffed. When we are hungry for a long time, the body will break down protein from the muscles, and it will make your body become flabby. So, it will only make you look more fat, right?"

Did you not eat carbs?

I greatly reduced the consumption of carbohydrates. Therefore, I just ate a plate of white rice once a day.

"It's also less precise. Carbohydrates are the main source of energy of our body. We must meet the needs of carbohydrate according to the dose we needed. What we should consider in a healthy diet is the type of carbohydrates we eat. We should eat complex carbs, not simple carbs. White rice is a type of simple carbohydrates. While examples of complex carbohydrates are brown rice, wheat, oats, potato, etc."

Did you not eat fat?

Of course i did. Our goal is to run a diet program to burn fat, right? If i keep consuming fat, then my diet program will be in vain.

"True, our goal of dieting is to eliminate excess body fat. However, what we have to get rid of fat is a type of adverse, such as visceral fat in the abdomen. However, we still need the type of good fat. We should not eliminate fat consumption at all. What we must avoid is Saturated Fat and Trans Fat, while we should keep the consumption of monounsaturated fat and polyunsaturated fat. Examples of sources of good fats are: almonds, peanuts hazelnuts, cashews, sunflower seeds, salmon, herring, and sardines."

Did you meet your protein needs?

Yeah, I heard that we need to consume more protein. I ate chicken and eggs as my protein source.

"It was a very good answer. You have to meet your protein needs. You need to know how much protein you need. Choose chicken on the chest part, and remove the fat and skin. Don't cook chicken and eggs by frying. But cook them by boiling. Sea fish such as tuna and salmon are examples of super protein."

Did you breakfast and dinner on time?

Sometimes. I mostly just have lunch. I very rarely have a breakfast. Dinner? I would not eat at night. It was a taboo for me, because dinner would make me even fatter.

"One more less precise knowledge that you have. Breakfast is a liability if you want to lose weight. Because from the breakfast we get the energy to start our activities in the morning, if not, then this will disrupt metabolic processes, and results in muscle protein breakdown. 

Dinner is also not necessarily make you fat. 3 hours before bedtime you should eat. Since we also need energy when we are sleeping. Sleep is the time when our body repair the damaged cell by using the protein source. Therefore, you have to eat dinner with high protein foods. Divide your portions into 3 meals and 2 snacks between meal times is an example of correctly eating schedule."

Did you often sleep late?

Almost every day i did it. I was sleeping late to work on my assignments, or just watching tv. Does it also affect the diet?

"Of course. We need time to sleep about 7-8 hours a day. Remember! sleep is a moment when the body repair damaged body cells. If we lack of sleep, the body's cells won't be repaired perfectly. So don't expect your body will be more dense, because your muscles are not repaired perfectly."

Are you also doing physical exercise?

That's the problem. It is very difficult to motivate myself to exercise regularly.

"I'm glad you've thought that exercise must be done. Exercise is the most effective way to burn fat naturally. Don't ever expect an instant result, as it will also go quickly. The combination of weight training and cardio is the best way to lose weight, rather than by taking slimming drugs. I have proved that the natural way gives better results. Now your homework is to make your workout schedule. At least 3 times a week, each for approximately 1 hour."

That's a little interview with my friend who is undergoing a diet program, but she have failed. At least that's the common problems that often make people fail to execute their diet program. So for those of you who are running the diet program, try to also answer my questions above. :)

HAPIfork The Vibrating Fork

Maybe I'm a little late to know this news. And you probably already know earlier about this innovation. HAPIfork is a fork that can vibrate. Of course there are a reason why this fork could vibrates. HAPIfork is an innovative idea of Jacques Lepine from HAPILABS. This fork will make us not to eat too fast with vibration signals. So, if we eat too fast, then HAPIfork will give a signal in the form of vibration that made us slow down eating.

In addition to vibration signal, HAPIfork also can provide a precise information about the feeding schedule and warn you with an indicator light relief when you eat food too fast. This fork also measure how long it takes to eat the dish, the number of "serving fork" made ​​per minute, and the interval between "serving fork". It equipped by Microchip Cortex M3 ST Micro electronic and capacitive detection, so if you eat too fast this fork will vibrate once and the LED light flashes twice.

That information can then be uploaded via USB to the online dashboard on your laptop or your mobile phone to show the progress you make. But hapilabs is also seeking to use bluetooth technology. HAPIfork also comes with an application HAPILABS coupled with a training program to help you eat better and change your eating habits. There are several color choices on offer, there are white, black, blue, pink, and green. However, at this time, HAPIfork still in pre-order for a store that sells products HAPILabs will start selling on 1 April 2013. HAPIfork awarded the Design & Engineering Showcase Honors 2013 in Innovation International CES.

Here are the specs of HAPIfork, according to the official website of Hapilabs:

Specs:

• Length: 7.87 inches / / 200 mm
• Width: 1 inch / / 24.5 mm
• Height: 2/3 inches / / 15.70 mm
• Weight: 0.14 pounds / / 65 grams

Electronic Key:

• Micro USB connector
• Lithium Batterie Polymere + 7.3 V
• Microchip Cortex M3 ST Micro electronic
• capacitive detection
• Return to the user: 1 + 2 leds vibrator
• 2 component plastic shells

Why do we need to eat more slowly?

Presiden HAPIlabs Carton Andrew said, "Most people eat faster than it should. They don't realize that eating too fast is not a healthy behavior. The negative habits also affect other things like digestive problems and weight gain."

Eating too fast is one of the habits you should remove if you want a successful diet program. I once wrote that a person will feel full after 20 minutes since the first time he chewed food. So, if we eat faster, then we will also eat be more and more. It better we eat more frequent small meals, rather than eating only once in a large portion.

So if you're having trouble slowing down your eating, maybe the HAPIfork could be one of your solution. Keep healthy everyone. :)

Image credit by : Hapilabs

Don't Punish Yourself When on a Diet

A healthy diet is something nice, keep it in your mind again. A healthy diet is not torture, it's not make you sick, and it doesn't harm you. And the one most important thing that should always be understood, that the diet does not reduce the size of the meal, but changing to become more balanced nutrition. Mental block is still a common problem and often I have encountered in the community.

According to the eating habits, there are two types of people. The first is the person who does not care about their diet. And the second is the one who always pay attention to their diet. People who do not care about their diet, obviously they will have an increased risk of health problems is higher. However, Whether people who have noticed on their diet were guaranteed have better health?? The answer is not necessarily.

According to the results I observed in everyday life, especially among the general public, people who done the wrong diet method were more than the people who run a healthy diet correctly. Even people who work in the health field though, not a few of them are not running a healthy life.

Not a few of people who think that a healthy lifestyle as a terrible thing. As if they were in a military training center that implemented strictly. Maintain a healthy lifestyle with the tormented heart, it won't give positive results. When we were in military training, then we make a mistake, it's likely we will get a punishment. However, a healthy diet program is in contrast to military training. When we break the rules of our diet, we should not punish ourselves.

A healthy diet should be the pattern of our everyday life, as a basic rule of our eating habits. However, sometimes there is a situation that inadvertently make us have to take another path. Perhaps in the diet, you really avoid eating junk food. However, because there is a situation that requires you to eat junk food, so you break the rule. Don't take that as a huge mistake, so then you punish yourself. I also met some of my friends who are running the diet program, especially women, when they ate junk food, and then they punish themselves by not eating for a few days and exercise excessively.

When we punish ourselves, it means we assume that diet as something that curb. There are also some people who apply the "Cheating Day" or a holiday on the middle of diet program. They took one day as a gift from their diets. They make a rule, for example, every Sunday they are free to eat whatever they want. The reality is much more difficult to burn calories rather than burn calories. We can eat 1000 calories in 1 hour, but we can take 5 hours to burn. Instead of 5 hours, 1 hour exercise alone you have been very exhausted.

I myself have never felt guilty when I had to eat a plate of junk food. However, I still realized that the food I eat is not good. Remember! Everything is have a limit. The key is self-control. When we do not consider it as an error, then we should not be complacent, and continue to break the rules. It all depends on you. Because implementing a healthy diet will train control our passions, and make us more able to be critical.

So, keep maintain your health, everyone.

Diet For Children, Why Not?

As many people know, that children need good nutrition to support their development period. Therefore, it's not surprising if a lot of parents are happy when their children eat very heartily. If the child is very difficult to eat, so the parents will always think of how to get their kids to eat well. But there is one thing that I think is quite strange, that not infrequently the parents are happy and proud to see their child has a chubby body. Many parents conclude the chubby body means indicated that their children eat well. What we must know is that obesity not only occur in adults, but can also occur in children. Maybe your chubby child is eating a lot, but you also have to ask, "Does my child have got good and proper nutrition for their growth?".

Indeed, children need to eat that much, but that doesn't mean parents don't have to consider what type of nutrition for their children. Healthy lifestyles can be applied at an early age. In addition to the nutritional needs for growth can be fulfilled, the children will also be used with a healthy diet. In order to run the optimal development of children, so parents must also provide proper nutrition. Actually, invites children to live healthy, much easier than invite adults. Because adults have a period of doing their habits are much longer than the kids. And also, the brains of children still have enough room to be filled with positive teachings.

Toddlers or children at the age of 1-6 years is the golden age for brain tissue to develop properly. Therefore, it's mandatory for parents to provide good nutrition. As I said earlier, that apply a healthy diet in children is not difficult. Because food for children can be made with a more varied. The kids loved the attractive display. Therefore, fruits and vegetables are sources of food that has a variety of colors, so you can make a variety of shapes and color combinations from fruits and vegetables. Many of the children who love junk food. When I watched my siblings are still kids, they love junk food because it looks really interesting. And it's not uncommon that parents often give junk food to their children, because they just think in order to their children want to eat a lot.

Children also need nutrients such as protein, fat, calcium and iron as well as adults. Even children have more servings. When the children were 1 year old, parents would rather give instant baby food. But it's not a problem to give a kind of family food for them, but must be presented with a softer texture. Children also will be better if given the kind of complex carbohydrates such as whole grain breads, cereals, fruits, and vegetables. Just like diet for adult, the diet in children would also be better if divided into 5-6 meals. Because children still need the extra calories.

Protein and Fat

Of course, toddlers will require protein to support thier muscle development at an early age. Dose of protein needed by children should be more than adults, because their muscles are still growing rapidly naturally. Therefore it's very important to give them foods containing essential amino acids. Sources of protein can also be obtained from meat, fish, dairy, and nuts. However, it would be better if the source of protein derived from fish such as tuna and salmon, because they contain a type of super protein.

When adults avoid fat in their milk products, it's contrary to the children. Don't give children fat-free milk. Fats can provide extra calories, and the kids need it. Although children need more fat content, but the parents still have to choose the type of good fat. Therefore, children are also better to avoid fried foods, because it will give more saturated fat and cholesterol. The food was boiled and baked remains the best option.

Calcium and Iron

Growth is closely associated with bone. Therefore, children should get enough food for their bones. Type of mineral that is needed by the bones is calcium. Calcium is one of the nutrients required to be met in the diet for children. Milk and green vegetables such as spinach are good sources of calcium.

Spinach also contains iron needed by the children. The sufficiency is recommended for children 2-6 years was 4.7 mg / day, and this need will continue to increase with age. Protein should be joined with the iron to form hemoglobin in red blood cells. Apart from spinach, we can obtain iron from eggs and chicken livers.

If you want your child to spend their food, then it would be better if they were accustomed to eat at the table with no TV, no video games, or other toys. Let them spend their food before they do any other activity. So, whether you are still asking "Are children allowed on a diet?" The answer is of course "Yes they are". If you want your children to grow and develop well, then you have to teach them a healthy diet from an early age. Don't be proud of your child's chubby body, because it means you haven't successfully provide good nutrition for them. So, diet for children, why not?

Have a healthy family, everyone :)

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 :)

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. :)

Mental Block Is The Enemy Of Your Diet

Yesterday, I received word that my older cousin was diagnosed had many health problems, and it's required him to run a healthy diet. And incidentally in my family (the family of my mother), there is only me who successfully run a diet program, and provide a tangible evidence.  And yesterday when there was a family gathering, a method of healthy diet being a pretty interesting discussion. Incidentally, I had three uncles who were obese, and they are very difficult to be advised. It's obvious they were obese, but they still denied that they were in good health. They just said, "May God always keep my health". Ohh.. come on, health is something that should be sought, and did not come suddenly. In fact, they always eat foods containing fat and high cholesterol, they never exercise, How could the health comes automatically to them?

When people are advised to undergo a healthy diet program, the first problem that must be corrected is a mental block. Mental block to be the most common problem at once the largest in living a healthy lifestyle, in addition to laziness. Funny thing is, many people believe in the truth of a theory without thinking logically. For example, a diet with only eat a little or even not eating at all. Or the theory about eating at night that will make us fat. Those examples are wrong theories, and already trusted by many people. The theories are wrong is finally making people see diets as something horrible and excruciating. So people will tend to think of the negative things that will happen before they start the diet program. This makes them lose before the match.

At that time I was also talking about white rice, because now I don't make white rice as my staple food. Then my aunt said, "If I don't eat white rice, then my body will become weak, do I have to eat vegetables and side dishes only?". That's what I said about the importance of a knowledge base, because the science of food is the science of our daily activities, it's not an unusual science for us to learn. White rice is a source of carbohydrates, of course there are many sources of carbohydrates other than white rice. Moreover, white rice is a simple carbohydrate, whereas we should eat complex carbohydrates as a better energy source. This I have explained in my previous article, "Why you do not eat white rice?".

Mental block is a false perception that we already believe, with the pretext of "people say that .. bla .. bla .. bla ...". So, every time I advise something related to diet, then a lot of those who do not believe and deny by saying: "people say that .. bla .. bla .. bla ...". Then I asked, "Who is the person who said that theory to you?", We never know who's saying,  isn't it? So why do we easily believe it? What if that says it, is a ghost?? hehehe :)

Because the mental block that too, so there are plenty of people who claim they've run a diet, but their weight doesn't decrease, but it precisely increases. There are also many people who already exercise very hard, but no result at all. Even only to lose 4 pounds, it's feels very heavy. And the reason of all above is, they do a wrong diet and exercise, because they believe in the wrong theory. Therefore, we should really open our minds. If you really want to start a healthy diet program, you have to get rid of the mental block first. Like a car, "Although we have pressed the gas pedal, but if we are still stepping on the brake pedal, of course the car will not run"

So just like the car above, we must first let go of the brake pedal it, just as we also have to throw first all the wrong perceptions in our minds, mental block is the enemy to be eliminated. So that we can go for run the right diet program. Because previously, I also have a problem with the mental block, and this time I've been able to release it. And now it is my duty (and also your duty) to help friends and family to escape from the mental block.

Keep healthy all.. :)

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.

Whether Eating at Night Really Make You Fat

Lots of people, especially women, who limit their dinner time. Most of them limit by not eating after 6:00 pm or 7:00 pm. Their purpose is in order to not to be fat. And this perception has already spread in the public. However, whether eating at night really make you fat? The answer is may be yes or may be not.

The reality is that our bodies can not distinguish the time between morning, noon or night. Our bodies simply respond with different activities we do. Of course, our activities are different from morning, noon, and night. For people under normal conditions, in the morning until noon is the time to do our main activity, while in the evening is our time to take a break. Whereas, there are people who work at night. By seeing the difference of this activity only, will be a differentiating factor in the time and our diet. If you work at night, of course you would need to eat to get the energy source.

The next Reality is during sleep were we also need energy. I have often said, that during sleep, the body will repair the damaged cells. Then, whence we get the raw materials to repair the cell if we do not eat? The ideal time we eat before bed, is 3 hours before bedtime. So those of you who sleep at 11 pm, it will be better if you eat at 8 pm. If you eat at 5 pm, and you do not eat anymore, certainly the reserve nutrients in the body will almost gone before your bedtime. And it would be better if you eat high-protein and high-fibre foods 3 hours before bedtime.

What happens in the body when you do not eat at night? Your body will break down protein found in muscle tissue and make it as an energy source. It will only make your body muscles become soft, so your body will be not tight, and you will look fatter.

Why you should eat 3 hours before bedtime? because it is the best time for the body to digest food. If you eat dinner and then go straight to bed, your body will not properly digest the food you just ate, and the undigested food will be stored as fat. THIS THING THAT CAUSES YOU TO BE FATTER. So, it would be the same for those who eat at 6 pm, and then immediately you go to sleep. If indeed you are tempted to eat before bed, eat foods high in protein and low in sugar, fats, oils, and carbohydrates. Fruits would be a better choice.

So, do not be afraid to eat in the night. I hope you can understand the above theory correctly. keep healthy. :)

Knowing the Dietary Fiber

In my previous articles, I have often mentioned the word fiber, fiber that we will discuss is dietary fiber.   According to the American Association of Cereal Chemist (AACC, 2001), dietary fiber is the edible parts of plants or analogous carbohydrates that are resistant to digestion and absorption in the small intestine with complete or partial fermentation in the large intestine.

Dietary fiber is the part of food that can not be digested by digestive fluid (enzymes), so it does not produce energy or calories. Dietary fiber is included in the class of carbohydrates consisting of cellulose, hemicellulose, pectin and gum. Cellulose and hemicellulose is to be found in the rice bran, nuts, and nearly all fruits and vegetables.

Dietary fiber found in many of our daily diet such as fruits, vegetables, and cereals, such as rice, wheat, maize, and sorghum. Based on the solubility, dietary fiber can be grouped into two, namely:

• Soluble dietary fiber. The soluble fiber is including pectin, gum, musilase, and some hemilselulosa because it can dissolve in hot water. These fibers found in many fruits, vegetables and cereals, while the gum, found in many Acacia
• Insoluble dietary fiber. Cellulose, lignin and some other hemilselulosa are insoluble in water. These fibers found in many vegetables, fruits and nuts.

In the past, dietary fiber is only considered to be non-available energy source and is only known to have a laxative effect stomach. However, various studies have reported an association between fiber intake and the incidence of emergence of various diseases including colon cancer, cardiovascular disease, and obesity. Here are a few examples of the benefits of consuming dietary fiber : 

Preventing constipation

Dietary fiber increases the mass and size of the stool and make it soft, so it is more easily removed and lowers your risk of difficult bowel movements. On average, people in Asia and Africa more frequent bowel movements than those of Europe and America. This shows an indication of fiber consumption in Asia and Africa higher.

Reduce the risk of digestive disorders

A diet high in fiber can reduce your risk of specific disorders such as hemorrhoids, irritable bowel or wound with a lump in the colon (diverticulitis).

Helping in lose weight
High-fiber foods generally absorbed more slowly, allowing time for your body to adjust when you are full, it can keep you full longer, so you avoid overeating. And also, high-fiber diets also provide fewer calories. As I said, complex carbohydrates usually contain a lot of fiber.

Lowering blood cholesterol levels and prevent heart disease

Insoluble fiber can help lower total cholesterol levels in the blood by lowering the levels of LDL or bad cholesterol. Decrease in cholesterol levels in the blood reduces the likelihood of blockage of coronary arteries that lead to coronary heart disease.

Controlling blood sugar levels

Fiber, particularly soluble fiber, can slow the absorption of sugar, for diabetic patients, the fiber may fix blood sugar levels. High fiber diet can also lower the risk of developing type 2 diabetes.

Preventing colon cancer

The presence of dietary fiber in the feces causing feces can absorb a lot of water so that it make a large volume and a soft texture. The existence of a large volume of stool for intestinal contraction will accelerate faster bowel movements. Large stool with soft texture can dilute the carcinogenic compounds (cancer triggers) contained therein, so that its concentration is much lower. Thus will occur contact between carcinogenic substances with a low concentration of the large intestine, and this contact takes place in a shorter time, thus not allowing the formation of cancer cells.

Compacting muscle

High fiber vegetables such as broccoli, cauliflower, and spinach, contains a subtance called indoles. Indoles may slightly reduce the level of estrogen in males and slightly increased levels of testosterone. this will make the muscles look harder and denser, and a better protein synthesis for muscle formation.

Seeing the many benefits of fiber, making us are obliged to seek the intake of foods which in high fiber. High fiber foods to be a daily needs that must be met by the body because without high-fiber foods, it will increase the risk of rising the disease, particularly gastrointestinal disorders. So,let's suffice the needs of dietary fiber, it will be your outset to be healthy.

Fun Activities To Burn More Calories

To make the body can burn more calories, can be done also with other activities besides sports. There are many fun activities to burn calories and make your body increase metabolism.

Singing

According CaloriesPerHour, to sing for 20 minutes, you can burn about 34 calories when singing while sitting or 45 calories when singing while standing. And the number of calories burned increase if we also increase the frequency and intensity of singing, also depends on the genre of music we sing. And this does not depend on whether we can sing good or not. When singing, we provide training to the lungs and diaphragm to work more intensely.

Dancing

Yes, it's very enjoyable activity, such as hip-hop dance, breakdance, salsa, tango, or traditional dances were able to make the whole body moves. And this has an effect similar to gymnastics or aerobic activities, maybe it can be called as happy cardio :). Keeping your body in shape while having fun.

Laughing

Watch a comedy or a funny show, and then make us laugh. Apparently it can burn more calories. Besides this way is a powerful way to relieve stress, laugh for 10 to 15 minutes per day can burn up to 50 calories. So, do not hesitate to hang out with friends who have a good sense of humor.

Hiking

For those of you who like a natural recreation, especially hiking (like me, hehehe), perhaps this is a recreational activity that is draining a lot of energy, but all tired will pay off with a wonderful stunning view of nature. Hiking can burn up to 420 calories per hour.

Cleaning the house

Maybe some of you make house cleaning activities as an activities must be done every day, for the sake of cleanliness and comfort of your home. Cleaning the house for 30 minutes can burn as many calories your body up to 80 calories.

Cooking

Apparently, cook for 30 minutes can burn calories 70 calories. It would be fun, burn calories while preparing nutrition will we eat. :)

Shopping

This activity is an activity that the majority of the fans are women. Shopping it also has health benefits, the words "shopping till drop" appears to have positive effects as well. Shopping burn up to 250 calories per hour.

Playing with kids

Following the wishes of children is something that is tiring, especially playing with toddlers. Age where they are very active and they'll cry if we do not follow their wishes. But it would be nice if we remember the cuteness of the children and that it will burn more calories. :)

Making love

In addition to maintaining harmony between husbands and wives, routinely perform this activity for 30 minutes can burn calories around 150-350 calories. But the majority of couples can burn calories up to 300 calories.

Sleep

During sleep, the body will burn more calories. That is when the repair activity of cells. Do exercise 3 hours before bed, so that cell repair activity also increases. But there is a condition; 3 hours before or after exercise, you also have to meet your nutritional needs, especially protein. It is important to meet the needs of your sleep, 7-8 hours a day.

That is the examples of fun activities that can burn more calories. By doing so, you come to know that healthy living can be done in a fun and not boring. So, be healthy :)

Calories and Weight Loss

Calories are units used to express the amount of energy. In general, calories used to indicate the amount of energy contained in food. Calories are burned and processed materials to produce energy everyday. Every person has different normal caloric needs according to their activities. an athlete has different caloric needs with a housewife or a teacher or a minister.

Therefore, the number of calories in food is required, to take into account the energy balance. So, to know about the relationship between calories and weight loss, here's what you need to know: "if the number of calories consumed is less than calories used, the weight will be reduced because the energy from the fat reserves will be used. Conversely, if the number of calories consumed is greater than calories used, the weight will increase. excess energy will be stored as fat. ". The excess fat can increase the risk of chronic disease. So if you are suffering from obesity and want to reduce levels of fat in the body, you have to use the theory above.

But there are things that must be considered in reducing the daily calorie intake, do not reduce your calorie intake is excessive!, Because this will only damage your body. For example, we use the example of the general caloric needs, which is 2000 calories, we can restrict only 1800 calories, do not cut back to only 1000 calories. Lack of calories, it makes the body do not want to burn fat, because to burn fat, the body also needs calories.

To lose weight, and intends to reduce body fat, you can use to measure the consumption of low-fat diet following: 35% protein, 45% carbohydrate and 20% fat.

Each 1 gram of protein contains 4 calories, 1 gram of carbohydrate contains 4 calories, and fat contains the most calories per gram higher at 9 calories

The sample count : when we want to give 1800 calories intake per day in the body. So the carb is 45% of 1800 is 810 Calories. 1 gram of carbohydrate contains 4 calories then 810 Calories is 202.5 grams of carbohydrate should we eat in a day. 35% protein in a day means 630 calories come from protein, 157.5 grams. 20% fat requirement of 1800 calories is 360 calories means for 40gram fat.

Just imagine, if your normal daily caloric requirement is 2000 calories. However, you put 2300 calories into your body, and you just use it as much as 1800, there will be a buildup of the remaining 500 calories are ready to be used as fat in your body. Moreover, if the source of the calories you consume, the majority is high fat, or derived from sugar which is only empty calories. For that, it is very important offset the calories that we eat with physical activity and exercise. If you are an office worker who every day just sitting in front of a computer, take your time to exercise every day to keep in order to your stomach is not distended. :)

Why you do not eat white rice?

In my country, Indonesia, white rice being the staple food of the majority of the population. If we do not eat white rice, it means we have not eaten. For lay people in my country, white rice is considered as the main source of carbohydrates and be the best. Yes maybe it is a natural thing, because many countries in Asia, and particularly in Indonesia, an agricultural country, where many people are rice farmers. When I started to not consume white rice, my family always ask, "why you do not eat white rice? Whether you do not limp? '. Not to mention, my grandmother who is always angry if I do not eat rice.

Hmmm, there are many people who do not know that the carbohydrate content in white rice just is a simple carbohydrate, while there is a better carb, namely complex carbohydrates. Yes, because eating rice has become a habit that carried out starting from the children, particularly in the western part of Indonesia.

So how exactly the carbohydrate content in white rice?

White rice is a simple carbohydrate, carbohydrates that have a chemical structure is simple, it is what makes the body more quickly to process and absorb carbohydrates. The more rapidly absorbed, then we will more quickly feel hungry, and will provoke our appetite. White rice also contains fiber which is only a little, but it has a glycemic index (a measure of how quickly glucose is released into the bloodstream after a meal) is high, and this gives a negative effect on blood sugar levels.

Carbohydrates are a source of sugar for our bodies to be processed into energy, but for the process so that maximum energy, the sugar needs a friend like fiber, vitamins and minerals. If not all processed incoming glucose into energy, glucose is stored as a backup in the body, if too many reserves, it will be the fat in your body, mainly stored in your stomach and cause your stomach to be distended. Therefore, it would be dangerous if we consume food or drinks that are high in sugar and have a few good friends. That's why Asian people considered at high risk for type 2 diabetes. This is because Asians tend to have a much higher intake to consume rice compared to Westerners, an average of three to four servings a day.

And what about the complex carbohydrates? and where can we get it?

Opposed to simple carbohydrates, complex carbohydrates clearly has a chemical structure that is longer and complicated. Due to the complexity that causes the body is hard to digest, so it will last longer in the body and eventually released back through the feces. This has led us full longer. Normally present in foods that have high fiber content like fruits and vegetables. 

Foods that contain complex carbohydrates and is easily digested by the body;the example is  whole wheat, brown rice, root crops such as potatoes, cassava and sweet potatoes. Fruits that are young like bananas, tomatoes, mangoes and papaya also contains complex carbohydrates.

Complex carbohydrates clearly have fiber and nutrients better than simple carbohydrates, and also has a lower glycemic index.

So try to recognize the type of carbohydrates you consume. Not just because it has become a habit for the body. It does require adaptation if we change our eating kind, but if it's a good adaptation to the direction, why not? Long ago, when I first tried to not eat rice, my body feels weak indeed, but after not making the white rice as a staple food, it is precisely this body feels lighter. I changed my staple food with oatmeal porridge or sometimes with whole wheat bread, because it is more practical.

It is important to know what kind of nutrients that enter your body, because this is also will be a first step if you want to start for a healthier life :)

Misconceptions About Diet

There are so many misconceptions about diet. Many people who consider diet just to lose weight. I say unequivocally "NO!", Diet is not just about losing weight, but to balance and nourish our body needs. We do the diet  ​​to create weight or body condition controlled and balanced.

Worse yet, many people consider that a diet is to reduce the size of the meal or not eating at all. In fact, not eating will only make us sick and torturing our body organs. For people who use this theory in weight loss, our weight may be down for a short time, but after reaching a peak we will fall ill and our weight will go up again.

People who are overweight obviously need a diet, but what about those who were underweight? People who have underweigth also have to control the nutrients to increase muscle mass, not just eating a lot. In the human body, in outline, which can increase or decrease the weight there are only two things, namely MUSCLE and FAT. You can increase or decrease your muscles and you can also add or reduce fat. In the lean, hard body to store fat.

Proteins, carbohydrates and fats are 3 of the most important components to affect your diet. Where the consumption of protein should be higher than carbohydrates and fats. Protein is needed for food and forming muscles, it's duty to replace the cells of our body are damaged. carbohydrates are also used as energy, as are also the fats are also needed by the body.

The average person needs 2000 calories per day, can be more or less depending on your activities. A healthy diet in general use benchmark; 15% of calories from protein, 30% calories from fat, 55% calories from carbohydrates. This diet is recommended the U.S. government.

                      

The body needs nutrition every 3-4 hours. For that, you just need to increase the intensity of your eating. The day can be 5 times, with 3 big meals and 2 snacks. Snacking conducted on the sidelines of a great meal. When you're eating, consider always the nutrients you eat, do not go overboard and eat properly. Eat meals and snacks that are high in protein and fiber clearly is recommended.

Caloric needs should be met, because the calories also need energy to be burned. So it is very important to know all the information about your body to determine the exact amount of nutrients in order to get a good diet and not arbitrary.

If you are an overweight, do not want the weight loss in a practical and fast. Better to start with adopting a healthy lifestyle and proper diet, it would be better if balanced with regular exercise. anyway, you must change your misconceptions about diet right now. 

First Step : Reduce Sugar and Salt

Sugar and Salt

Reducing sugar and salt is the first step that I take in healthy lifestyle. Perhaps it will be very tough, because almost every food around us contain a lot of sugar and salt. I am a fan of eating salty and soft drink.

But if we can limit their consumption when old age, is likely to be protected from dangerous diseases like stroke, hypertension. and diabetes. instead we did not consume at all, but only restrict and minimize it, because our body also needs sugar and salt.

So, how much should we consume sugar and salt??

Sugar

Basically, the amount of sugar that can be consumed each day depending on the number of calories that enter the body. But the best estimate is 70 g for men and 50 g for women to normal conditions. Avoid eating refined products, instant food and beverages, softdrink such as soda, because usually these foods contain a very high glucose content. White rice, in addition to not just  contain simple carbohydrates, it also contain high glucose. So what foods contain good sugar? Fruit contains natural sugar called fructose. Therefore to get a good sugar content, the better we eat lots of fruits only, because it also contains a lot of vitamins and fiber. The people were able to limit the consumption of sugar will look younger and avoid fat in the abdomen, which obviously avoid the risk of diabetes. Like my previous article, it is better to replace high-sugar beverages with drinking water.

Sugar also reduces the efficacy of tea and coffee, so it would be better if you eat unsweetened coffee and tea, in order to obtain maximum benefits. As well, with fruit juice, do not use excessive added sugar, let the natural sweetness of the fruit gives freshness to your juice.

Salt

Instant meals and junk food also contains a lot of salt, in addition to containing a lot of sugar. Sodium in salt can increase the risk of hypertension.If you are experiencing symptoms of headache and dizziness, blurred vision, palpitations and shortness of breath, you should immediately reduce the consumption of salt, because it could be a symptom of hypertension.

But we also do not leave the salt at all, because the shortage of salt will also cause respiratory problems, dehydration and low blood pressure. Consuming salt containing iodine will prevent mumps. Sea salt and natural salt in large typically have levels of sodium, chlorine, magnesium, and potassium is higher.

Actually there are few substitutes to replace salt as a flavoring in cooking, such as seaweed, lemon or lime juice, tomato sauce, onion and garlic. Its obvious, when you buy packaged foods, check the sodium content on the nutrition information. Salt is essential to add flavor to our food, but if there is another alternative salt substitutes, try to use it.

For me, reducing sugar and salt is much more difficult than it should be to stop smoking. Should be done with patience though only subtract 2 white powder, there are almost all uses sugar and salt. And begin to eat more frequent meals are boiled to produce a more natural sweetness.

But do not try to reduce and cease to be the salt and light of the world :)