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Eating Healthy Throughout Pregnancy

Thursday, December 12, 2013

Eating Healthy Throughout Pregnancy
Eating Healthy Throughout Pregnancy

Starting off your with a healthy well
balanced diet is the most effective factor you do for yourself
and your baby.  This approach, you may solely need to form
a few adjustments during your pregnancy.

Your first trimester
If you find it robust to take care of a balanced diet
during your 1st trimester, you'll be able to rest assured
that your not alone.  Due to queasiness, some
girls will eat all of the time and gain a lot of
weight in the process.  Other women have trouble
getting food down and subsequently lose weight. 

Preventing malnutrition and dehydration are your
most vital factors throughout initial trimester. 

Calories
When you are pregnant, you need to consume around
300 calories additional than usual every day.  The simplest
approach to travel regarding doing this is taking note of your
body when you are hungry.  You should attempt to eat
as several foods as doable from the bottom of the
food pyramid.

If you gain weight too slow, try eating tiny
meals and slightly increase the fat in your diet.
You ought to continuously eat when you're hungry, as you
are now eating for 2 instead of one.

Calcium
By the second trimester, you'll would like around 1,500
milligrams of calcium every day for your bones and
your baby', that is a lot of than a quart of milk.
Calcium is something that's missing from many
diets.  Along with milk, different nice sources for
calcium embody dairy product, calcium fortified
juices, and even calcium tablets.

Fiber
Fiber can help to prevent constipation, which is
a standard pregnancy drawback.  You'll be able to realize fiber in
whole grains, fruits, and even vegetables.  Fiber
supplements such as Metamucil and Citrucel are
safe to take during pregnancy.

Protein
Unless you happen to be a strict vegetarian, your
protein intake is not normally a downside for girls
who eat a healthy diet.

Iron
A lot of ladies will begin their pregnancy off with
a little bit of iron deficiency.  Smart sources of iron
include dark leafy green vegetables and meats.  Iron
supplements should be avoided, as they will cause
internal symptoms like cramping, constipation,
or diarrhea. 

Vitamins
Seeing as how you get a majority of the vitamins you
need in your diet, you may need to discuss prenatal
vitamins together with your doctor.  Folate is one in every of the most
necessary, and if you're obtaining enough of it, you
could be ready to avoid vitamins all along - just raise
your doctor to form certain.Becoming A Healthy Eater

Being a healthy eater needs you to become both
educated and smart about what healthy eating
truly is.  Being food good isn't concerning
learning to calculate grams or fat, or is it
concerning finding out labels and counting calories.

Healthy eating is all about balanced and moderate
eating, consisting of healthy meals at least
three times per day.  Healthy eaters eat many
completely different types of foods, not limiting themselves
to 1 specific food type or food group.

Eating healthy needs quite a bit of leeway.  You
would possibly eat an excessive amount of or not enough, consume
foods that are sometimes more or less nutritious.
However, you ought to continually fuel your body and
your brain regularly with enough food to keep
each your mind and body sturdy and alert.

A healthy eater may be a smart problem solver.  Healthy
eaters have learned to take care of themselves
and their eating with sound judgement and creating
wise choices.  Healthy eaters are invariably aware
of what they eat, and understand the impact that it
will have on their bodies.

When somebody is unable to require control of their
eating, they're conjointly seemingly to urge out of management
with other aspects of life in addition.  They might
finish up spending too much, talking an excessive amount of, even
going to bed later and later. 

You must perpetually keep in mind that limiting food
in any way is usually a dangerous thing.  Healthy eating
is a means of life, one thing that you'll be able to do to
enhance your body or your lifestyle.  If you've
considered creating your life higher, healthy
eating is simply the place to start.  You will build
life easier for yourself, those around you, and
even your family. 

12 Amazing Benefits Of Almond Milk & Nutrition Facts

Wednesday, December 11, 2013

Almond milk full of nutrients, in addition to benefits for health, almond milk also low in calories. So, people who are in a weight loss program is suitable to consume almond milk. Almond milk nutrition derived from almond nuts that rich in selenium, manganese, fiber, vitamin E, magnesium, zinc, potassium, iron, phosphorus, tryptophan, copper and calcium. Almond milk is suitable for you who may be allergic to cow's milk or health problems usually experienced when consuming dairy products from animals. Although made from almonds, but this milk has various health benefits that are not less with cow's milk or other dairy.


Almond milk nutrition & calories content

Almond milk has only 40 calories per 8 ounce serving. Manganese, copper and riboflavin are contained in almond helps the body manage glucose metabolism of carbohydrates to produce energy, thus reducing the risk of overweight and obesity. It's only has less than 2 grams carbohydrates, no cholesterol and lactose free. Has more vitamins and minerals compared to other milk alternatives such as soy or rice milk are usually fortified with vitamin D and other nutrients when sold commercially. You can read more almond milk nutritional value below.
Almond milk (sweetened, vanilla flavor, ready-to-drink) nutritional value per 100 gr, based on USDA Nutrient database.
Energy : 38 Kcal
Carbohydrates : 6.67 g
Protein : 0.42 g
Total Fat : 1.04 g
Dietary Fiber : 0.4 g
Water :  91.80 g
 Total sugar : 6.25 g

Vitamins
Folates : 1 µg
Niacin : 0.075 mg
Riboflavin : 0.177 mg
Thiamin : 0.015 mg
Vitamin A : 208 IU
Pyridoxine : 0.003 mg 
Vitamin C : 0 mg
Vitamin D (D2 + D3) : 1.0 µg
Vitamin D : 42 IU,
Vitamin E : 2.81 mg
Vitamin K : 0 µg


Minerals
Calcium : 188 mg
Iron : 0.30 mg
Magnesium : 7 mg
Phosphorus : 8 mg
Zinc : 0.63 mg
Sodium : 63 mg
Potassium : 50 mg

Lipids
Saturated fatty acids : 0.000 g
Monounsaturated fatty acids : 0.625 g
Polyunsaturated fatty acids : 0.208 g
Trans fatty acids : 0
Cholesterol : 0

Benefits of almond milk for health and beauty

  1. Lactose-free. Lactose is a sugar found in cow's milk. Many people who are lactose intolerant, and milk consumption causes abdominal discomfort, bloating, and diarrhea in the person. Almond milk is extracted from almonds, because it is derived from plants and contain no lactose.

  2. Low calorie. Almond milk is low in calories, no cholesterol and saturated fats make this drink is very healthy and good for people trying to lose weight. The power that is packed with nutrition, health benefits will keep you healthy and fit.

  3. Almond milk has a high antioxidant. Almond milk is a good source of antioxidants and vitamin E. With this high content, then almond milk can be useful to prevent cancer and slow the signs of aging. Flavonoids in almond milk also helps reduce the amount of free radicals in the body, protecting you from a number of degenerative diseases such as osteoporosis that occurs and diabetes type 2.

  4. Almond milk good for heart. Unlike cow's milk, almond milk contains no cholesterol and saturated fat, so dairy alamond will not damage your cardiovascular system. Almond milk is high in omega-3 fatty acids that may help also to lower LDL cholesterol "bad" and protect your heart.

  5. Bone and muscle health. Although not produced by animals such as cow's milk, almond milk also contains a lot of calcium and vitamins that can help strengthen bones and prevent osteoporosis. Almond milk contains 30 percent calcium and 25 percent of vitamin D which is good for building strong bones and healthy. Vitamin D is in it also could help build and strengthen muscles.

  6. Almond milk contains high vitamins and minerals. Compared with soy milk and rice milk, almond milk has the highest concentration of vitamins and minerals. Almond milk contains vitamins and minerals such as copper, zinc, iron, magnesium, calcium, phosphorus, potassium, and selenium. While cow's milk, rice milk and soy milk are often fortified with various minerals and vitamins, while all of these nutrients occur naturally in the almond milk.

  7. Maintaining Gastrointestinal Health. Almonds contain fiber food (dietary fiber), which aid digestion so it helps maintain a healthy digestive tract.

  8. Healthy Choices for People with Diabetes. Carbohydrates consumed through various foods are broken down into sugar, thereby increasing the sugar levels in the body. This is undesirable in individuals with diabetes. Almond milk is a better alternative than cow's milk for diabetics because it has a lower amount of carbohydrates and calories. The body is able to fully digest the sugar and gain energy to function better because of the low glycemic properties.

  9. Keeping Fetal Health. Almonds contain folic acid which is an essential nutrient for pregnant women, because folic acid helps the growth of normal infants. Deficiency of folic acid for pregnant women at risk of giving birth defect.
  10. Moisturize Skin. almond is believed to have a natural ingredient that is otherwise very suitable for moisturizing all skin types because it is easily absorbed.

  11. Reduce Wrinkles. Some beauty experts believe, pure almond has the ability to eliminate the signs of aging and make the skin look younger.

  12. Beneficial for Eyes and Skin. Pure almond milk also ensure the health of the skin and eyes. It contains Vitamin E and Vitamin A in moderate amounts needed to maintain healthy skin and keep your eyes in good shape so that they can easily adapt to the differences in the surrounding light.
Almond milk is lactose-free and contains no gluten or casein, so this milk is an appropriate and safe alternative for those who suffer from lactose intolerance, or who are allergic to gluten or casein. But, almond milk made ​​from almonds, so it is not safe for consumption by people who suffer from allergies to nuts. If you have a nuts allergy and you drink almond milk, you may experience adverse reactions.

And one more important thing you should consider, almond milk may not be safe for the baby. Almond milk does not contain nutrients such as breast milk and infant formula milk, almond milk so it is not appropriate to be used as a substitute to feed the baby. Consult your physician first before giving almond milk for your baby.

    11 Magnificent Benefits Of Sweet Potato & Nutrition Facts

    Sweet potato contain various nutrition that can gives us benefits for health. Nutrient content in sweet potatoes such as Vitamins A, C and E, beta carotene, magnesium, potassium and rich in oxidants. We can found a lot of types of these varieties, but usually we know it is orange, white, yellow, red and purple colors. According to an article published by the North Carolina Sweet Potato Commission, from 58 types of vegetables were studied, it was found that the sweet potato is the best food in the list. The sweet potato is a food with fat-free sweet taste and contains 769% of the daily value of Vitamin A and 65% of vitamin C in one serving (about one cup).


    Sweet potatoes can be consumed almost by all ages. The food is reasonably safe to be presented to infants older than 6 months. High fiber content in sweet potatoes, also helps baby early digestion by smooth the transition to solid foods. Sweet potatoes contain high amounts of beta carotene, which is a natural antioxidant that can help to improve the body's powerful defense against free radicals and disease. Sweet potatoes also contain Vitamin C, Vitamin B and phosphorus in high enough quantities. The contents, making the sweet potato into a powerful tool against infection.

    Sweet potato nutrition facts and calories content

    Based on our RDA, the highest sweet potato nutrition is vitamin A that reach 14187 IU. This mean, almost equal to carrots nutrition that contain 16706 IU of vitamin A in the same weight 100 gr. Sweet potatoes also contain high amounts of magnesium, zinc and vitamin B, a combination of nutrients that have been shown to enhance healing and relieve arthritis pain and swelling. Benefits of sweet potatoes for arthritis sufferers are so effective, so this time, the sweet potato has been registered as a treatment of arthritis. To get all sweet potato nutritional value, you can read below based on USDA Nutrients database.

    Raw, unprepared sweet potato (Ipomoea batatas) nutritional value per 100 gram.
    Energy : 86 Kcal
    Carbohydrates : 20.12 g
    Protein : 1.57 g
    Total Fat : 0.05 g
    Dietary Fiber : 3.0 g
    Water :  77.28 g
     Total sugar : 4.18 g

    Vitamins
    Folates : 11 µg
    Niacin : 0.557 mg
    Riboflavin : 0.061 mg
    Thiamin : 0.078 mg
    Vitamin A : 14187 IU
    Pyridoxine : 0.209 mg 
    Vitamin C : 2.4 mg
    Vitamin E : 0.26 mg
    Vitamin K : 1.8 µg


    Minerals
    Calcium : 30 mg
    Iron : 0.61 mg
    Magnesium : 25 mg
    Phosphorus : 47 mg
    Zinc : 0.30 mg
    Sodium : 55 mg
    Potassium : 337 mg

    Lipids
    Saturated fatty acids : 0.018 g
    Monounsaturated fatty acids : 0.001 g
    Polyunsaturated fatty acids : 0.014 g
    Cholesterol : 0

    Calories in sweet potato per 100 gr
    • Calories in baked sweet potato (in skin), contain 90 kcal
    • Calories in boiled sweet potato without skin, contain 76 kcal
    • Calories in raw sweet potato, contain 86 kcal
    • Calories in mashed sweet potato (canned vegetable), contain 101 kcal

    11 magnificent benefits of sweet potato

    1. The first benefits of sweet potato is, reduce the risk of diabetes and heart disease. In a controlled amount of this vegetable has the ability to stabilize blood sugar and lower insulin resistance. Carotenoids contained, can regulate blood sugar levels.
    2. The sweet potato is a vegetable that is good to help relieve pain and joint pain arthitis, because it is rich in minerals.
    3. Rich in fiber to reduce the risk of colon cancer and constipation.
    4. Beta-carotene contained in sweet potatoes an anti-oxidant that may help to fight free radicals, the cause of cancer. 
    5. Rich in potassium which serves to maintain a balance between fluid and electrolytes as well as the integrity of the cell. 
    6. Sweet Potatoes can reduce blood pressure. 
    7. If consumed regularly, very good to relieve inflammation of the stomach and intestines. 
    8. High calcium and iron, can help to increase blood flow and can increase bone density.
    9. Sweet potatoes are also good for the treatment of imsomnia. 
    10. Good to prevent stroke by inhibiting blood clotting. 
    11. Snacking on sweet potatoes to help skin look more radiant, and younger-looking. Because the content of beta-carotene is an antioxidant that can transform vitamin A in the body into DNA that produces new skin cells.

    Calories In Peanut Butter & Nutrition Facts

    Monday, December 9, 2013

    Besides delicious taste, it turns peanut butter nutrition has many health benefits although it has a quite high calorie content (per 100 gr of salted peanut butter contain 717 calories). Peanut butter contain so many nutrition such as vitamins and minerals. Two tablespoons of peanut butter contains 190 calories and 16 grams of fat, although the fat-rich peanut butter fat is mostly monounsaturated fat also found in olive oil and is considered good. Research shows that a diet high in monounsaturated fat from peanuts and peanut butter is good for the heart, and also good for diabetics (read more benefits of peanut butter here).

     
    Many people who are on a diet program, trying not to consume peanut butter. Because the fat content, considered can make  overweight. This opinion is wrong. Peanut butter can actually help you lose weight! With 180-210 calories per serving, it seems too much, if peanut butter is mentioned as supporting food diet. Research conducted, proving that peanut butter can reduce excess unwanted weight. This method is easier than the low-fat diet programs are standard. In a 18 month trial, peanut butter dieters can lose weight three times more than low-fat dieters. However, nutrition experts still believes, the peanut butter diet followers should consider the intake of calories needed for the body. Because if the calories consumed in excess by the lack of activity of the body, it can be ascertained weight keeps rising.
     

    Peanut butter calories

    • Calories in regular peanut butter (salted butter) per 1 tbsp. (0.5 oz), contain 102 kcal.
    • Calories in salted smooth style peanut butter per 1 tbsp. (0.6 oz), contain 92 kcal.
    • Calories in regular unsalted peanut butter per 1 tbsp. (0.5 oz), contain 102 kcal.
    • Calories in unsalted smooth style peanut butter per 1 tbsp. (0.6 oz), contain 94 kcal.
    • Calories in peanut butter cookie per piece (0.5 oz), contain 72 kcal.
     

    Peanut butter nutrition facts

    Peanut butter also contains various essential nutrients the body needs. Each 2 tablespoons of peanut butter contains; 3 milligrams of vitamin E as an antioxidant, 49 milligrams of magnesium for building bones, 208 milligrams of potassium, which is good for the muscles, and 0.17 milligrams of vitamin B6 to boost immunity.

    Peanut butter also contains polyphenols, an antioxidant that can neutralize free radicals that have the ability to damage cells and tissues that can lead to cancer. Not only that, peanut butter is a good source of resveratrol, a powerful antioxidant in menecgah various diseases such as, heart disease, degenerative nerve, Alzheimer's, and fungal and viral infections. To get more peanut butter nutritional value, you can read below.

    Unsalted smooth style peanut butter nutrition facts per 100 gr, based on USDA Nutrient database.
    Energy : 588 Kcal  
    Carbohydrates : 19.56 g 
    Protein : 25.09 g  
    Total Fat : 50.39 g 
    Dietary Fiber : 6.0 g
    Total sugars : 9.22 g
    Water : 1.81 g
    Vitamins
    • Folates : 74 µg
    • Niacin : 13.403 mg
    • Riboflavin  0.105 mg
    • Thiamin : 0.073 mg
    • Vitamin A : 0
    • Vitamin B6 : 0.543 mg  
    • Vitamin C : 0
    • Vitamin E : 8.99 mg
    • Vitamin K  0.6 µg
    Minerals
    • Calcium : 43 mg
    • Iron  : 1.87 mg
    • Magnesium  154 mg 
    • Phosphorus : 358 mg
    • Zinc : 2.91 mg 
    • Potassium : 649 mg
    • Sodium : 17 mg
    Lipids
    • Saturated fatty acids : 10.292 g
    • Monounsaturated fatty acids : 23.713 g
    • Polyunsaturated fatty acids : 13.867 g
    • Cholesterol : 0

    Eating For A Healthy Heart

    Tuesday, December 3, 2013

    Eating For A Healthy Heart
    Eating For A Healthy Heart

    Dangerous cholesterol or a unhealthy diet is something we tend to all
    experience at some purpose in time.  It's not possible to eat healthy our whole lives, although we tend to could attempt arduous to do it.  Eating healthy for your heart is something everyone ought to strive to do, especially when it involves restoring health and reducing heart attacks.

    Your heart and food
    We tend to apprehend these things for sure - a diet high in
    saturated fats can facilitate raise your cholesterol,
    that could be a risk issue for heart disease.  Folks
    that are obese are more vulnerable to heart disease.  A
    diet high in sodium could elevate your blood pressure,
    leading to inflammation and even heart disease.

    To help prevent heart disease and improve your health,
    place the guidelines below to good use.

    Eat masses of fish

    Herring, sardines, and salmon are all wonderful sources
    of Omega three essential fatty acids.  Other fish are great
    to, although Omega 3 could facilitate to get your cholesterol
    down to a healthier level.

    Choosing healthy fats and oils
    Saturated fat can increase the chance of heart disease.
    It's found in meat, butter, and even coconut oil.  You
    ought to avoid them until your cholesterol levels are
    down and you are at a healthy weight.  Even those
    that love red meats will get pleasure from seafood and nuts for
    their main sources of protein.

    Monounsaturated fats such as olive oils can facilitate
    you to shield your heart.  Olive oil is a perfect
    choice for cooking, dressing, or maybe as a dipping
    sauce.

    Plenty of fiber

    Fiber can facilitate your management your cholesterol.  You
    can notice fiber in whole grain product to help
    control sugar absorption furthermore, which will help
    you retain your digestive system healthy.

    Choosing carbohydrates
    Eating for your heart involves staying away from
    sugary foods like candy, cookies, cakes, and
    pastries.  Eating a heap of sugar isn't good for
    your heart disease the least bit.  Healthy carbohydrates
    involve whole grain breads, whole grain pasta, brown
    rice, and a ton of vegetables.  You should build
    fruits and vegetables the most aspect of your diet.

    Healthy cooking ways
    Stir frying and sauteing with olive oil or canola
    oil are both great ways, as you mustn't dip
    your food in batter and fry it anymore.  If you
    cook chicken, remove the skin and bake it within the
    oven in foil.

    Instead of frying your fish you must forever bake
    it.  Steaming your vegetables can help maintain the
    most nutrients.  You should use cream sauces or lots
    of butter anymore either.  When you eat vegetables,
    try squeezing lemon juice on them or using your
    favorite seasonings.

    As you create the correct changes to your diet, keep in
    mind that it takes time for them to become habits. 
    Eating healthy is always great for your body and your
    lifestyle, especially when it involves your heart and
    the prevention of heart disease.Changing How You Eat

    As you will apprehend, not fueling up with the right
    nutrients can affect how well your body performs
    and your overall fitness edges.  While
    healthy eating is important, there are myths that
    hinder your performance if you hear them.

    Below, you may find some myth busters on healthy eating.

    1.  Working out on an empty stomach.
    If you hear a rumbling noise in your abdomen, the
    rumbling is attempting to tell you one thing.  While not
    being attentive to them, you are forcing your body to
    run while not any fuel.  Before you exercise or do
    any physical activity, always eat a light-weight snack
    like an apple.

    2.  Relying on energy bars and drinks.
    Although they are fine every once in an exceedingly while, they
    do not deliver the antioxidants you wish to prevent
    cancer.  Fruits and vegetables are your best bets,
    as they are loaded in vitamins, minerals, fluid,
    and fiber.

    3.  Skipping breakfast.
    Skipping breakfast is never a sensible plan, as
    breakfast starts the day.  Your body desires fuel
    while attainable, and without it, you will be
    hungry throughout the day.

    4.  Low carb diets.
    Your body needs carbohydrates for your muscles and
    the storing of energy. 

    5.  Eating what you want.
    Eating healthy and exercising does not give you an
    all access pass to eat something you wish.  Everybody
    desires the same nutrients whether or not they exercise or
    not, and fruits and vegetables.

    6.  Not enough calories
    Although losing weight involves calories, losing
    it too quickly is rarely safe.  What you should do,
    is aim for 1 - a pair of pounds every week.  Perpetually make positive
    that you are getting enough calories to stay your
    body operating smoothly.  If you start dropping
    weight too quick, eat a small amount additional food.

    7.  Skip soda and alcohol.
    Water, milk, and juice is the best to drink for
    active folks.  You should drink usually, and not
    require on thirst to be an indicator.  By the time
    you get thirsty, your body is already running a
    bit too low.

    Changing how you eat is often a nice step
    towards healthy eating and it can have an effect on how your
    body performs.  The healthier you eat, you better
    you'll feel.  No matter how recent you may be, healthy
    eating is something you must attempt for.  Once
    you give it a chance, you may see in no time at
    all just how abundant it can amendment your life - for the
    better.

    how to change the way you eat

    Monday, December 2, 2013

    Changing How You Eat

    As you will understand, not fueling up with the right
    nutrients will affect how well your body performs
    and your overall fitness edges.  Even though
    healthy eating is important, there are myths that
    hinder your performance if you hear them.

    Below, you'll notice some myth busters on healthy
    eating.

    Becoming A Healthy Eater

    Becoming A Healthy Eater

    Being a healthy eater requires you to become both
    educated and smart about what healthy eating
    actually is.  Being food smart isn't about
    learning to calculate grams or fat, or is it
    about studying labels and counting calories.

    Healthy eating is all about balanced and moderate
    eating, consisting of healthy meals at least
    three times per day.  Healthy eaters eat many
    different types of foods, not limiting themselves
    to one specific food type or food group.

    Eating healthy requires quite a bit of leeway.  You
    might eat too much or not enough, consume
    foods that are sometimes more or less nutritious.
    However, you should always fuel your body and
    your brain regularly with enough food to keep
    both your mind and body strong and alert.

    A healthy eater is a good problem solver.  Healthy
    eaters have learned to take care of themselves
    and their eating with sound judgement and making
    wise decisions.  Healthy eaters are always aware
    of what they eat, and know the effect that it
    will have on their bodies.

    When someone is unable to take control of their
    eating, they are also likely to get out of control
    with other aspects of life as well.  They could
    end up spending too much, talking too much, even
    going to bed later and later. 

    You should always remember that restricting food
    in any way is always a bad thing.  Healthy eating
    is a way of life, something that you can do to
    enhance your body or your lifestyle.  If you've
    thought about making your life better, healthy
    eating is just the place to start.  You'll make
    life easier for yourself, those around you, and
    even your family. 

    How to prevent muscle cramps

    Friday, November 29, 2013

    The muscle spasms or cramps occur when a muscle contracts or involuntarily, which becomes rigid causing pain and discomfort. Often arise at night during sleep or during and after physical exercise. Its causes can be several, from muscle fatigue, lack of minerals and vitamins in the diet to bad postures. Besides knowing treat them properly, it is important to know some tips that can help prevent muscle cramps.

    How to prevent muscle cramps

    Leading a sedentary life and not doing any physical activity is one of the main causes for the occurrence of muscle cramps. In fact, people who do not exercise in your daily routine are prone to muscle spasms more frequently. That is why sport or follow a regular routine of exercise will help you prevent and also enjoy better health at all times.

    Yet it is also true that muscle cramps occur regularly during or after physical exercise, which may be due to prolonged exercise or muscle overload. In this sense, there are certain practices that we can take to prevent muscle cramps in training sessions:


    • Prepare the muscles of our body doing a good warming before starting the exercise, and perform stretching exercises at the end, will help prevent muscle cramps or spasms.
    • Increase our exercise intensity progressively and gradually. It is also essential not to exercise the body to reach a state of maximum exhaustion. 
    • Avoid physical activity when temperatures are extremely high or low.

    Another of the most common causes of muscle cramps is the loss of fluids and minerals from the body. Therefore, it is essential to stay well hydrated throughout the day. Do not forget to consume the recommended daily amount of water (2 liters) and, especially, hydrated with plenty of water and sports drinks to make sport and exercise.

    How to prevent muscle crampsWatch your diet is also a key factor in preventing muscle cramps, as its recurrent appearance may be due to a lack of minerals such as potassium, magnesium or sodium in the diet. These minerals are essential to keep our muscles in good shape and regulate the distribution of water in the body.

    Try to include in your daily diet foods rich in potassium such as bananas, legumes, green leafy vegetables and nuts, and rich in magnesium such as brown rice, soybeans, dry beans, wheat bran or oat, sunflower seeds, etc. It is also good to consume foods high in vitamins C, D and E.

    At bedtime, try not to take bad posture. Remain long with poor posture may involve muscle contractions that lead to the occurrence of nocturnal muscle cramps. This condition also occurs in women who abuse the use of high heels in their day to day.

    Finally, a good way to prevent muscle cramps or spasms is by performing massages muscle in those areas of the body in which we usually have. The result will be excellent if we go to a good therapist, but we can also try to make them ourselves if possible.

    If we follow the above procedures we will be prevent muscle cramps or spasms problems from our daily life and enjoy a healthy life.

    Watercress Benefits & Nutrition Facts

    An important benefit of watercress for the health is as an antioxidant, this is due to the high content of vitamin C in watercress. Watercress is known as a medicine for thousands of years. Starting from the ancient Greeks and Romans believed that watercress efficacious as a tonic for the brain and makes the brain to be smart. Meanwhile, the Persian mother always cooked watercress for their children so that they grow up healthy and strong. Watercress is a type of plant that grows floating in the water, often consumed as a vegetable saute and it feels somewhat similar to kale or spinach, so commonly found growing in swamps.



    In addition, Watercress contains significant amounts of iron, calcium, folic acid, and vitamin A. Consuming watercress, provides many benefits for our bodies, such as the source of phytochemicals, diuretic, expectorant, helps digestion, and protect the body against lung cancer. Watercress as a medicinal food are able to purify the blood, contains antioxidants free-radical scavengers, reduce fever, prevent thrush, antiseptic, eliminating phlegm and aid digestion.

    Watercress benefits are:
    • Contains antioxidants that serve to counteract free radicals and boost the immune system.
    • Boost the body's metabolism and increase stamina.
    • Detoxification of body toxins
    • Reduce the risk of cancer and tumors.
    • Protect the lungs from the dangers of nicotine (smokers active / passive), as an herb for nicotine
    • Protect against lung , mouth and throat cancer.
    • Antidote to inflammation of mucous membranes of the respiratory tract.
    • Cleansing the blood / blood purifying.
    • For beauty can be used as a face mask for acne, spots, or black spots.
    • Helps reduce the risk of heart problems and stroke, also help the healing process for patients who had a stroke and heart problems.
    • Reduce the risk of cataracts and vision impairment
    • Helps reduce the risk of spina bifida (a type of disorder abnormalities of the spine).
    • Assist the work of digestion; as a laxative and launched bowel movements, as well as to maintain the health of the liver.
    • Reducing anemia disorders. 
    • Helps relieve insomnia (sleeplessness) due to nervous tension. 
    • Being able to help the formation of white blood cells and red blood cells in the bone marrow composition.
    • Act to stimulate bile production and assists in detoxification of the liver. 
    • Reduce fever, prevent thrush, antiseptic, increase sexual desire, shed urine (diuretics), eliminates phlegm. 
    • Can cure, asthma, bronchitis, skin diseases, diabetes, eczema, edema, hair loss, headache, infection, kidney stones, obesity, and tuberculosis. 
    • Useful in dealing with ulcers and warts because it is rich in antioxidants and fitiokimia. 
    • Treat patients with chronic metabolic disorders and asthenia (weakness).

    Watercress nutrition facts

    Nutritional value per 100 g
    Energy46 kJ
    Carbohydrates1.29 g
    Sugars0.2 g
    Dietary fiber0.5 g
    Fat0.1 g
    Protein2.3 g
    Vitamin A equiv.160 μg
    beta-carotene1914 μg
    lutein and zeaxanthin5767 μg
    Thiamine0.09 mg
    Riboflavin0.12 mg
    Pantothenic acid0.31 mg
    Vitamin B60.129 mg
    Folate9 μg
    Vitamin C43 mg
    Vitamin E1 mg
    Vitamin K250 μg
    Calcium120 mg
    Iron0.2 mg
    Magnesium21 mg
    Manganese0.244 mg
    Phosphorus60 mg 
    Potassium330 mg
    Sodium41 mg

    Magnificent Benefits Of Garlic Nutrition For Health & Beauty

    Thursday, November 28, 2013

    Garlic is one of the herbs that have various nutrition and save so many health benefits and beauty. Garlic is widely used as a seasoning base that should not be missed in any cuisine. However, apart from being used as seasoning, garlic is also efficacious as a medicine for various diseases. Highest garlic nutrients content are minerals component such as Copper, Magnesium, Iron, Manganese etc. And for detail nutritional value can be read at table in this post.


    In Egypt, workers and slaves who built the ancient pyramids in required to take the garlic to add stamina and energy to work. Meanwhile in Rome, the Olympic athletes told to eat the garlic prior to the game, even the Roman soldiers were also ordered eating garlic before the war. Europeans regard, garlic is beneficial to expel ghosts and demons such as vampires (do you believe that?).

    In the 6th century, garlic popularity has reached the region of India and China. There they utilize garlic for therapy. Today garlic has been widely known by all people in the world in terms of health benefits and in terms of seasoning. China, South Korea, India, Spain, and the U.S. is the top country in producing garlic.

    Benefits of garlic for health and beauty

    15 health benefits of garlic for health
    1. Prevent cancer. Garlic contains antioxidants that are beneficial to prevent cancer.
    2. Boost immune system. The antioxidants in garlic can boost the immune system against viruses and bacteria. In addition, the content of vitamin B6, vitamin C, selenium and manganese minerals also play an important role to boost immunity.
    3. Overcoming the flu. Garlic acts as an expectorant and decongestant which serves to overcome the flu.
    4. Anti-inflammatory. By chewing garlic, can overcome the inflammation in the throat like a sore throat.
    5. Blood circulation. Chewing garlic can also improve blood circulation and launched a blockage in the blood vessels.
    6. Relieve the effects of arsenic poisoning. If you are arsenic or mercury poisoning, you can chew garlic for first aid. Then take it to the hospital for further treatment.
    7. Overcoming interference gastrointestinal infection. If you experience gastrointestinal infections, garlic can be used by mixing it into the salad because garlic is an anti-bacterial.
    8. Antimicrobials. The content of anti-microbial against fungi, bacteria, viruses and parasites in garlic is helpful for treating diseases such as bronchitis, asthma, toothache, inflammation, insect bites and other infections.
    9. Coping with colon cancer. A study shows that garlic can also reduce colon cancer. In addition, it can also prevent the risk of gastric and prostate cancer.
    10. Controlling blood sugar. Garlic can also be used for those who have diabetes, because it can serve to control blood sugar levels.
    11. Weight control. Substance Allicin in garlic, very useful to control and prevent weight gain making it suitable for those who are on a diet.
    12. Pain relief for arthritis sufferers. The pain in the knee or bone, can be overcome by rubbing crushed garlic to the affected part.
    13. Lowering blood pressure. For those who suffer from hypertension or high blood pressure, by eating garlic can lower blood pressure.
    14. Prevent arteriosclerosis. With often eat garlic, will reduce the risk of stroke and heart attack.
    15. Overcoming impotence. Garlic is very good for blood flow throughout the body, so as to overcome impotence.
    4 benefits of garlic for beauty
    1. Overcoming premature aging. The antioxidants in garlic, act in anticipation of toxins in the body that lead to premature aging.
    2. Natural acne remedy. Garlic can be used to treat acne, because it contains anti-bacterial and anti-viral that can reduce inflammation in the skin. How to use is also quite easy, simply by crushing garlic cloves to a paste. Apply garlic paste on the acne spot. This is believed to help eliminate red rash and treat inflammation caused by acne.
    3. Smooth skin. Garlic also contains components organosulfur substance called allicin. This substance has the ability to smooth and soften skin texture, as well as able to help eliminate stretch-marks. Try to mix a little garlic paste on your face mask.
    4. Remove blackheads. Use garlic mashed as a facial scrub, it is efficacious to remove blackheads. Apply on the face with a slightly massaged in a circular motion.
    Even there are so many benefits of garlic for health and beauty, but for some people or condition, garlic gives side effects that should be aware of. That is why, it is recommended to use it with expert advice.

    Garlic nutrition facts

    Nutritional value per 100 g based on USDA
    Energy623 kJ
    Carbohydrates33.06 g
    Sugars1 g
    Dietary fiber2.1 g
    Fat0.5 g
    Protein6.36 g
    Thiamine0.2 mg
    Riboflavin0.11 mg
    Niacin0.7 mg
    Pantothenic acid0.596 mg
    Vitamin B61.235 mg
    Folate3 μg
    Vitamin C31.2 mg 
    Calcium181 mg 
    Iron1.7 mg
    Magnesium25 mg
    Manganese1.672 mg
    Phosphorus153 mg
    Potassium401 mg
    Sodium17 mg
    Zinc1.16 mg
    Selenium
    14.2 μg

    How To Increase HDL Cholesterol

    Wednesday, November 27, 2013

    Most people only concentrate on the level of LDL cholesterol, without thinking about how to increase HDL cholesterol levels. HDL is known as good cholesterol because high protein content. HDL is responsible for carrying excess cholesterol carried by LDL back to the liver for processing and lowered cholesterol levels. With so, HDL plays a major role in preventing the attachment of fats and bad cholesterol in the blood vessel walls. Minimal HDL level the body needs is 60mg/dL (deciliter).



    HDL (High Density Lipoprotein) is a high-density lipoprotein cholesterol, so it is heavier than other cholesterol. In contrast to LDL which can be attached to the blood vessels and cause plaque, then HDL is not so. Good cholesterol (HDL) may help reduce the risk of heart disease, because of the good cholesterol (HDL) can reduce LDL levels in the blood by bringing LDL to the liver for reprocessing. Additionally HDL also can maintain the condition of the blood vessels to cleanse the inner lining of blood vessel walls so it does not form plaques. The presence of plaque on blood vessel walls can lead to atherosclerosis and causes heart attacks and strokes.

    Recommended HDL levels is more than 60mg/dl, whereas HDL levels less than 40 mg / dL is low and is not good for health. Based from many source, you can do several things below to increase HDL cholesterol  levels.

    5 tips to increase HDL cholesterol

    • Aerobic exercises. Light to heavy aerobic exercise can increase HDL from 5% to 10%. Harvard University researchers advised to perform aerobic exercise (brisk walking, running, cycling, swimming, etc.) five times a week, each 30 minutes. 

    • Lose weight. Did you know that every weight loss of 3 kg will increase HDL levels by 1mg/dL? Especially if you choose to eat only healthy foods, the weight will quickly dropped, HDL cholesterol levels will increase.

    • Quitting smoking. If you are a smoker, then stop. Because if you stop smoking the levels of HDL in the blood will increase by 15% to 20%. Of course, quitting smoking is not easy. You can try more than one strategy to quit smoking. Consult with a doctor, the doctor can provide input for your mission to stop smoking reached.

    • Choosing good fats and healthy diet. Fat is one thing that you want to get rid of quickly, because fats can increase bad cholesterol. But the body needs fat and keep you still have to consume fat. Good fats that exist in Olive Oil, Canola, and fish oil, and nuts can reproduce the levels of HDL cholesterol in the blood. For a healthy diet, choose a longer decompose complex carbohydrate like brown rice and wheat than white rice or food from the starchy.

    • Increase consumption of fiber-rich foods. This fiber-rich foods can be obtained from vegetables and fruit. Existing fiber in our diet will remove excess cholesterol in the stool with it. Avocados contain a lot of fat, but good fat, so it does not need to be avoided.

    Synmptoms and Causes of Diarrhea

    Tuesday, November 26, 2013

    Diarrhea is a disease in which the stool or feces turns into mushy or liquid which usually happens at least three times in 24 hours. In developing countries, diarrhea is the most common cause of infant mortality, and also kills more than 2.6 million people annually. Diarrhea is not a disease that comes by itself. Usually there is a trigger, below are some causes of diarrhea:

    • Infection by bacteria, viruses or parasites.     
    • Allergies to certain foods or drugs.     
    • Infection by bacteria or viruses that accompany other diseases such as measles, ear infections, throat infections, malaria, etc..     
    • Artificial sweeteners


    Based on meta-analysis in the whole world, every child had diarrhea at least once every year. From the five patients each child who came because of diarrhea, one of them due to rotavirus. Then, of the 60 children who were hospitalized due to diarrhea one of them is also due to rotavirus.

    Bacteria and parasites can also cause diarrhea. These organisms interfere with the absorption of food in the small intestine. The impact of food is not digested then immediately go into the large intestine. The food is not digested and not absorbed by the intestine, will draw water from the intestinal wall. 

    On the other hand, in this situation the intestinal transit process to be very short so that the water could not be absorbed by the colon. This is what causes watery diarrhea stools.Actually, large intestine not just secrete excessive water but also electrolytes. Fluids and electrolytes lost through diarrhea can cause dehydration. This with life affecting consequences dehydration diarrhea sufferer. 

    In addition due to rotavirus diarrhea also can occur as a result of malnutrition, allergies, intolerance to lactose, and so on. Infants and toddlers, many of which have lactose intolerance because the body does not have or have little lactose enzyme that functions to digest lactose contained in cow's milk.

    Not so with breastfed babies. The baby will not lactose intolerant because enzymes contained in breast milk lactose. In addition, breastmilk cleanliness assured, because direct drunk without drinking milk containers as the current formula with a bottle. 

    Diarrhea can be a side effect of many medications, especially antibiotics. In addition, the artificial sweetener ingredients sorbitol and mannitol are present in chewing gum as well as sugar-free products other cause diarrhea. It occurs in children and young adults who have normal hormone levels and function, normal vitamin levels and has no obvious cause of bone fragility. 

    Parents play a major role in determining the causes of child diarrhea. Infants and toddlers who are still breastfeeding exclusively breastfed rarely diarrhea generally not contaminated from the outside. However, formula milk and complementary foods can be contaminated with bacteria and viruses.

    Symptoms of Diarrhea

    Symptoms of diarrhea is watery stools with a frequency of 4 x or more in a day, which is sometimes accompanied by vomiting, lethargic or weak, high body temperature, no appetite, also blood and mucus in stools. Nausea and vomiting may precede diarrhea caused by viral infections. Infection can suddenly cause diarrhea, vomiting, bloody stools, fever, decreased appetite or lethargy.

    Also, it can also experience abdominal pain and stomach cramps, and other symptoms such as a slight fever flu for example, muscle pain or spasms, and headaches. Disruption of bacteria and parasites occasionally cause stool contains blood or high fever.

    Diarrhea can lead to loss of fluids and electrolytes (eg sodium and potassium), so the baby becomes fussy or heart rhythm disturbances or brain hemorrhage. Diarrhea is often accompanied by dehydration (lack of fluids). Only mild dehydration causes dry lips. Moderate dehydration, causing wrinkles skin, eye and sunken fontanel (in infants aged less than 18 months). Severe dehydration can be fatal, usually resulting in shock.

    18 Sign & Symptoms Of Pregnancy

    Monday, November 25, 2013

    Missed period is not the only sign of early pregnancy. In fact, when you consider yourself still menstruating though, does not mean that when you're not pregnant. So, what are the early signs of pregnancy specific shows that you really pregnant? Melissa Goist, MD, clinical assistant professor of obstetrics and gynecology at Ohio State University Medical Center, said that soon after conception, your body will produce a number of hormones of pregnancy. These hormones are responsible for some of the changes in your physical condition, even before your pregnancy is detected by the test pack.

    The main sign of pregnancy is not menstruating approximately 2-3 weeks after conception. However, the absence of menstruation (amenorrhea) can also be caused by other things. To be sure, the urine test should be done so that the doctor can estimate the approximate day of birth counted since the first day of the last menstrual cycle.In addition to not menstruation (amenorrhea) there are early signs that also need to be considered, such as nausea, vomiting or so-called morning sickness, changes in appetite, changes in the breasts, and fatigue. Below you can read entire symptoms.

    Signs & symptoms of pregnancy

    1. Swollen and tender breasts. Pain or tingling in the breast is one of the most common pregnancy symptoms. In early pregnancy, the breasts will fill out and deformed by prepare to produce milk. Breasts can become very tender and sensitive for several months. However, it should be noted, according to the lactation specialist, Teresa Pitman, not all women experience these changes, especially if they have been using birth control pills. In addition to swollen breasts, one other signs are the areola area becomes darker color.
    2. Changes in body shape. Not only enlarged abdomen when a woman pregnant. But some other areas such as the buttocks, thighs, chest and arms will typically experience swelling as well.
    3. Urinating becomes more often. During pregnancy, the fetus grows in the womb will suppress bladder so that the frequency of urination will increase. Bladder filled with urine is also faster and the desire to urinate becomes more frequent.
    4. Easy to feel tired. In early pregnancy, you will feel tired easily. It seems you just want to laze around in bed. This happens because the body is adjusting to the presence of a new creature. The increase in the hormone progesterone is also often associated with this sign. Additionally you can be easily tired because of reduced blood sugar levels and blood pressure.
    5. Nausea (morning sickness). Nausea is the most common pregnancy symptoms. The nausea was due to an increase in the hormone HCG (human chorionic gonadotrophin). Improved HCG hormone is causing grievous effect on the stomach lining, causing nausea. Usually the nausea will go away as you enter the second trimester of pregnancy. In addition to nausea, you also feel more sensitive to certain smells. Some researchers suspect this phenomenon occurs that pregnant women not eat haphazardly so easy to protect baby from harmful toxins.
    6. Late menstruation. One of the most obvious sign of pregnancy is a missed period. However, not all delay is defined as a pregnancy. You could be the late period due to stress, diet or hormonal disorders. In addition, some women may also experience bleeding or spotting (raised blood spots). Immediately consult a doctor about the problem.
    7. Mood changes. Pregnant women have a volatile mood. It could have been at one time you feel very happy, but after a while you are so angry at husbands because a trivial problem. No need to worry about this because the normal change of mood. Mood changes due to hormonal changes in your body drastically. If you notice these things later, it happens because the body is adjusting to the new hormone's presence.
    8. The advent of blood spots or blemishes. The blood spots appear before the menstrual period to come, usually occurs between 8-10 days after ovulation. The blood spots caused by implantation (implantation bleeding) or the attachment of the embryo to the uterine wall. The advent of blood spotting during pregnancy sometimes mistaken for menstruation.
    9. Stomach cramps. In addition, the discharge of blood spots is usually followed by abdominal cramps. Stomach cramps on the condition of pregnancy will occur on a regular basis. And conditions of the stomach cramps, will continue until the second trimester of pregnancy, until the uterus lies at the center position and is supported by the pelvis.
    10. Dizziness and headaches. Dizziness and headache disorder that is often experienced by pregnant women caused by physical factors; fatigue, nausea, hunger and low blood pressure. While that is the cause of the emotional feelings of tension and depression. In addition to the increased supply of blood throughout the body can also cause dizziness when she changed positions.
    11. Constipation. Constipation occurs due to an increase in the hormone progesterone. This hormone in addition to relax the muscles of the uterus, also resulted in the loosening of the muscles of the intestinal wall, causing constipation or difficult bowel movements. But the advantage of this situation is to allow better nutrition absorption during pregnancy. 
    12. Often spit (hypersalivation) This sign of pregnancy, occur due to the influence of estrogen hormonal changes, usually occurs in the first trimester of pregnancy. This condition usually disappears after the second trimester of pregnancy.
    13. The rise in basal body temperature. If pregnancy or ovulation, then mother basal body temperature will rise. These conditions will persist during the pregnancy. This condition will not go down to the condition prior to the occurrence of ovulation. 
    14. Backache. Normally, you do not have problems with back pain. But now, the lower back feel pain. If you're pregnant, this disorder will persist until delivery later.
    15. Want or refuse certain foods. For no apparent reason, suddenly you really want a particular food, which previously may not be your favorite food. Or conversely, you suddenly can not stand the food which have been your favorite. 
    16. Sensitive to smell. You can not stand the smell of all kinds, especially the aroma of certain foods. The odor can make you nausea and vomiting.
    17. Symptoms of PMS. You feel the same PMS symptoms as you do every month. Abdominal bloating, back pain, breast pain, and even an increased appetite. 
    18. Positive pregnancy test. The test results showed a positive sign test pack. Does that mean you really pregnant? Not necessarily! You will only get an accurate answer, after going to the doctor to perform an ultrasound examination.

    20 Foods High In Folic Acid

    Sunday, November 24, 2013

    For pregnant women, folic acid foods consumption is essential to prevent birth defects. Folic acid, also known as folate, folacin, vitamin B9, vitamin BC, pteroyl-L-glutamic acid, L-glutamate-pteroyl, pteroylmonoglutamic acid, is a water soluble vitamin. Vitamin B9 is essential for various body functions ranging from synthesis nukleotid to remetilasi homocysteine​​. This vitamin is essential in cell division and growth period. Children and adults require folic acid to produce red blood cells and prevent anemia. Folate and folic acid gets its name from the Latin word folium (leaf).



    Folic acid is very sensitive to light, oxygen and high temperature. Because folic acid is also rapidly dissolves in water, if the foods that contain folic acid washed, it often happens folic acid will be lost to the water. Therefore advised to consume vegetables containing folic acid to be consumed in its raw form as in the salads. In pregnant women, folic acid also serves to help the development of the fetal brain, thus preventing birth defects as mentioned above. Pregnant women need at least 400 mcg - 600 mcg of folic acid every day. Below are daily recommendations for dietary folic acid that was taken from umm.edu.

    Pediatric
    • Infants 0 - 6 months: 65 mcg (adequate intake)
    • Infants 7 - 12 months: 80 mcg (adequate intake)
    • Children 1 - 3 years: 150 mcg (RDA)
    • Children 4 - 8 years: 200 mcg (RDA)
    • Children 9 - 13 years: 300 mcg (RDA)
    • Teens 14 - 18 years: 400 mcg (RDA)
    Adult
    • 19 years and older: 400 mcg (RDA)
    • Pregnant women: 600 mcg (RDA)
    • Breastfeeding women: 500 mcg (RDA)

    High folic acid foods

    1. Avocado. Avocados contain 90 mcg of folic acid in every single cup, equivalent to 22% of the body's needs. Avocados also contain fiber which is needed by the body, vitamin C and fatty acids.
    2. Oranges. Many people know oranges are rich in vitamin C. In fact not only that, oranges also contain folic acid. Apparently, most oranges contain lots of folic acid, which is one oranges contains 50 mcg of folic acid. That way if you consume more than 1 piece, you get more than 50 mcg of folic acid.
    3. Papaya. Papaya also contains vitamin B9 but not as much as oranges. Folic acid in the fruit papaya contain as much as 115 mcg of folic acid.
    4. Strawberries. In 1 cup of strawberries contains 25 mcg of folic acid.
    5. Pomelo. In contrast to the usual types of oranges, pomelo contains 30 mcg of folic acid every 1 fruit. Pomelo is more rare and also have more sweeter taste than regular oranges.
    6. Raspberries. One cup of raspberries contains 14 mcg of folic acid. Despite having low levels of folic acid, raspberry fruit can be used as an alternative compliance requirement of vitamin B9.
    7. Potato. Potatoes originated in South America, but it is quite popular in Europe. In a medium sized potato contains 30 mcg of folic acid. Potatoes too many kinds, but there are also a lot of color
    8. Corn. With one cup of cooked or boiled corn can contain 76 mcg of folic acid. Thus meeting the requirement of vitamin B9 up to 20% of your daily needs. Although many are now in the form of canned corn, but consumption remains in the form of fresh corn.
    9. Spinach. Spinach is a vegetable that is often consumed everyday. In addition to easy and cheap to get, how to cook spinach also do not need any special skills. In one cup of spinach contains as much as 263 mcg of folic acid. With the fulfillment of the daily spinach can also meet the requirement of folic acid.
    10. Asparagus. For the needs of vegetables that contain more folic acid is asparagus. In one cup of asparagus contains at least 262 mcg of folic acid. With so has fulfilled half of your daily requirement of folic acid. In addition asparagus also contain vitamin C, K, and A.
    11. Cauliflower. These vegetables contain a lot of vitamin C but also contains folic acid. At every one cup of boiled cauliflower, can meet at least 55 mcg of folic acid, equivalent to the needs of the body as much as 14%.
    12. Broccoli. Broccoli serves as an excellent anti-detox. In the consumption of one cup of broccoli you are already sufficient at least 24% of the folic acid or vitamin B9 your daily needs.
    13. Celery. Celery is a vegetable that is used to help problems in patients with kidney stones. Therefore, for those who are experiencing difficulty urinating, it is advisable to consume celery. In addition, celery has a lot of folic acid. In one cup of celery, contain as much as 34 mcg of folic acid, equivalent to 8% of your daily requirement of folic acid.
    14. Carrots. Aside from being a source of vitamin A, carrots also contain vitamin B9 or folic acid. With the consumption of one cup of carrots can meet the needs folic acid to 5% of daily needs.
    15. Pumpkin. In every one cup of pumpkin, containing as much as 36 mcg of folic acid.
    16. Bread and cereals. Not all breads and cereals contain folic acid. To determine the content of breads and cereals, first read the nutritional content in its packaging. There is even a cereal manufacturer that adds up to 100% of your daily requirement of folic acid. By eating cereal in the morning can meet your vitamin B9.
    17. Sunflower seeds. By eating sunflower seeds in a quarter cup can meet 82 mcg of folic acid. Additionally, sunflower seeds are also naturally contain natural fibers that are useful for health.
    18. Beef liver. Beef liver contains vitamin B9 which is quite a lot. With 100 grams of cooked beef you have met the requirement of folic acid by 70%. However, it is not advisable to consume beef liver too much, because it contains a lot of cholesterol and fat.
    19. Almonds. Almonds contain vitamin B9 dose by 46 mcg in 1 glass.
    20. Mung beans. In  1 cup of mung beans contains as much as 101 mcg of vitamin B9.



    Benefits Of Peanut Butter For Health

    Saturday, November 23, 2013

    Did you know, it turns out peanut butter has many health benefits, and there is even a study that says that the peanut butter is able to lose weight. In addition to losing weight, peanut butter can also reduce a person's risk of developing diabetes. So what makes this peanut butter proved beneficial to the human body. Peanut butter is also shown to contain many nutrients that are needed by the body.


    Peanut butter is a popular food throughout the world, used as a smear of peanut butter bread, peanut-flavored candy, and flavorings in pastries peanut flavor. Peanut butter is very good to eat with fruit jam called jelly. Sandwich with peanut butter and jelly alloy called in the United States as a peanut butter and jelly sandwich. In people who suffer from peanut allergy, peanut butter can trigger acute anaphylactic allergic reactions and death.

    In addition to vitamin D, peanut butter also contains antioxidants that can fight some types of diseases that harm the body, such as cancer. Peanut butter also contains a lot of protein and fiber needed by the body. Some people are afraid of the nuts, because a lot of rumors circulating, that the nuts can make a person fat. In fact, peanut butter does not make a person fat. It could even make a person lose weight and become slim. You have to start trying diet with peanut butter.

    Health benefits of peanut butter

    There are a variety of health benefits for the peanut butter, which can nourish the digestive system, making your stomach feel full longer so that your weight will not increase. This is because peanut butter contains a lot of fiber, protein and monounsaturated fat. The experts believe, if someone who is having a resistance to the hormone insulin, then consuming foods that have a lot of monounsaturated fats, such as peanut butter, will have less flab on her stomach when compared with those who consume foods that contain lots of saturated fat.

    Peanut butter also has the ability to neutralize free radicals that will damage the cells and tissues that can lead to cancer because peanut butter also contains polyphenols. Resveratrol is a powerful antioxidant to prevent various diseases such as, degenerative neurological, cardiovascular disease, viruses and fungal infections, as well as brain diseases such as Alzheimer's.

    A wide variety of essential nutrients that are needed by the body are found mainly in the peanut butter. At each two tablespoons of peanut butter contains 49 mg of magnesium which serves to build bone, 2 mg of vitamin E as an antioxidant, 0.17 mg of vitamin B6 to boost immunity and 208 mg of potassium is very good for the muscles. Eat peanut butter with whole wheat bread to get the health benefits, while maximizing your diet program. You will get a double benefit with the combination of both these foodstuffs as bread made ​​from wheat has more nutrients and lower in calories than regular bread flour.

    6 Steps How to Treating Acne with Lifestyle Changes-p2

    Tuesday, November 19, 2013


    Eat healthily. 

    Foods that are highly processed and contain a heap of oils greatly increase the number of acne on your body. Getting the proper amount of nutrients from whole grains, fruits, vegetables, and protein facilitate your skin to regenerate faster and limit unnecessary oil production. When in the slightest degree possible, avoid foods that are processed or contain a heap of sugar (suppose junk foods).

    Get a minimum of eight hours of sleep. 

    Sleeping kills 2 birds with one stone, as it helps to relax your body along with
    detoxify it. If you aren’t getting enough sleep, chances are your skin hasn’t had the time or ability to renew its skin cells. Regulate your sleep cycle by visiting bed at a regular time every night and sleeping for no less than eight hours.

    Drink lots of water. 

    Although we tend to’ve all heard to drink eight glasses of water on a daily basis, there isn’t a group quantity on how abundant water you should consume. Water helps to detoxify your body and purify your skin, thus build certain you drink water often throughout the day.

    Relax your body and mind. 

    High stress levels result in increased oil production, thus do your mind and your skin a favor by giving yourself it slow to relax. Try taking a bath, reading a book, meditating, or practicing yoga and watch your skin rework in response

    Wash your fabrics. 

    Any fabric that comes into contact together with your skin on a daily basis - garments, towels, pillowcases, and sheets - should be washed at least once every week to get rid of oil and bacteria that build up over time. Use a light cleanser for sensitive skin to help solve your acne drawback.

    Use oil-free makeup. 

    If you wear makeup, you'll be stuck in a very vicious cycle of covering up acne while simultaneously causing it together with your cowl-up usage. Find acne-fighting oil-free mineral makeup to help forestall worsening your acne whereas merely trying to hide it. When attainable, avoid carrying makeup at all though as it clogs your pores over the course of the day.

    3 Steps How to Treating Acne with Lifestyle Changes-p1

    Monday, November 18, 2013

    Exercise regularly.

    Exercising will a range of things to help scale back your acne. It releases endorphins that lower stress levels and therefore scale back oil-production, and conjointly makes you sweat which cleans out dead skin cells. Try exercising each day for at least thirty minutes to help scale back your acne not solely on your face, however also on your chest, shoulders, and back.

    Don’t bit your face. 


    This is incredibly difficult, as individuals are at risk of touching their faces on a regular basis. Be careful concerning scratching your face, resting your face on your hands, and selecting at pimples. Never pop your zits or squeeze at pesky blackheads, as this solely introduces more bacteria to your skin and will create your acne worse.

    Shower often. 

    Although you'll wish to keep your water bill down, showering often helps to stay oil production low, kill bacteria, and rinse away dead skin cells. Wash your entire body with a gentle cleanser and use shampoos that limit oil production in your hair. Be sure to continuously shower once exercising to remove the dead skin cells your body has sloughed off through sweating.

    High Purine Foods That Should Avoid For Uric Acid

    Sunday, November 10, 2013

    Uric acid is the result of excessive consumption of purine substances, therefore we must know the purine content of the foods we eat. Purine is processed by the body into uric acid, but if excess uric acid levels, so the kidneys are unable to remove uric acid crystals accumulate in the joints. As a result the joints become painful, swollen and inflamed.



    Uric acid is a disease of purine metabolic waste substances from the rest of the food we eat. Purine itself is a substance contained in any food that comes from living bodies. In other words, in the living body there is this purine substances, and because we eat living things, then these purine substances move on to our bodies. A variety of vegetables and fruits also contained purine. Purine also resulted from the destruction of body cells that occurs normally or because certain diseases. Usually uric acid attack in the elderly, because the buildup of purines.

    List of foods that high in purine


    Click to enlarge
    Suggestion for gout sufferers:

    • Consumption of foods containing high potassium such as potatoes, yogurt, and bananas. 
    • Consumption of fruits that contain lots of vitamin C, such as oranges, papaya and strawberries. Examples of fruit and vegetables to treat gout: dragon fruit, starfruit, ginger, pumpkin, mustard greens, chicory, lemon grass and tomato. 
    • Increase consumption of complex carbohydrates such as rice, cassava, bread and potatoes. 
    • Reduce consumption of simple carbohydrates such as fructose type of sugar, candy, cotton candy, taffy and syrup. 
    • Do not take aspirin. 
    • Do not work too hard / fatigue. 
    • In people who are overweight (obese), uric acid levels usually rise but spending a little faster, then you should lose weight with exercise. 
    • Adjust energy intake with the body's needs, based on height and weight.
    Dietary restrictions for gout sufferers: 
    • Vegetables: cauliflower, spinach, asparagus, beans, oyster mushrooms, cassava leaves, papaya leaves, kale 
    • Cheese, eggs, cream, ice cream, broth or gravy is thick 
    • Certain fruits such as durian, pineapple and coconut water 
    • Fried foods, containing coconut milk or cooked by using margarine / butter
    • Foods rich in protein and fat 
    • Viscera: kidney, spleen, tripe, intestines, liver, lung and brain 
    • Seafood: shrimp, squid, cuttlefish, clams, mussels, oysters, crabs, anchovies, sardines 
    • Extracts such as shredded meat and jerky 
    • Foods that are canned (example: corned beef, sardines) 
    • Mutton, beef, horse meat 
    • Ducks, geese and turkeys 
    • Legumes: soybeans (including processed products such as tempeh, tauco, oncom, soy milk), peanuts, green beans, bean sprouts, melinjo, chips

    Simple Natural Ways For Hair Loss Treatment

    Saturday, November 9, 2013

    Hair loss problems experienced by many people, in general due to the lack of sufficient nutrients and vitamins to the hair roots. The conclusion is the lack of hair treatment. Inadequate intake of nutrients and vitamins, making the hair roots become brittle and cause hair loss. Whereas if the hair loss occurs in women, it is caused by many things such as overuse of dryers and curling irons, frequent use of chemicals on the hair, a result of free radicals, often tying the hair too strong and other things that can disrupt healthy hair.



    Some causes of hair loss:
    • Rarely in shampooing hair
    • Overuse of hair dryers and curling hair faster resulting in damaged
    • Hormone imbalance and hormone changes that lead to hair loss, especially for us who are over 30 years old
    • Too often hair coloring, which means that too often use chemicals on the hair
    • Stress that is too heavy, causing the nerves to force the hair root hair is getting weak and easily fall out.

    Few steps to treat hair loss

    1. Do not tie your hair too tight. Avoid tying the hair tightly, hair ties that are too tight can pull the hair roots and weaken it. Avoid using heavy hair accessories. 

    2. Use conditioner. Too frequent shampooing is actually not good for your hair. The resulting natural oils to protect the scalp hair will be eroded by the shampoo. It would be better if you wash it once in 2 days and always use conditioner. Using conditioner purpose is to reduce frizz and eases the process of combing the hair after shampooing.

    3. Wide comb when wet. It would be better if you do not comb wet hair. Wet hair, has a more fragile roots. If you do not want to frizz, use a wide comb to avoid loss. Remember not to rub too hard when drying your hair with a towel. Gently pat the excess water until the hair is reduced.

    4. Use hair serum. Often use vise or hairdryer? So do not ever forget to use a hair serum specifically formulated as a hair protector of various hair styling tools. Use of serum is also necessary to protect hair from pollution and harmful effects of sunlight.

    5. Natural oil treatment. To get the hair strong, not easily broken and fall off, do natural treatments that have been proven from generation to generation. Use olive oil on your hair, coconut oil also has been proven to make hair healthy, strong and shiny. Do this treatment once a week and see the results.

    Following tips may also help you.

    • Tips to prevent hair loss with aloe vera. Aloe vera contains vitamins and minerals, which is useful to enrich and thicken hair. To use, you can take aloe vera, cut into two parts to be taken the mucus. Apply on half dry hair while massaged. Let stand for 15 minutes then rinse thoroughly.

    • Overcome hair loss using celery leaves. Celery turned out to have some useful content for the hair including calcium, iron, sodium, vitamins A and B. Celery can stimulate hair growth to be more healthy, strong and shiny. Take a few sticks of celery then clean, and blended with whipped egg. Once all mixed, apply gently on hair while gently massaged. Let stand for 20-30 minutes then rinse.

    • Olive oil and honey. In a container, mix 5 tablespoons olive oil and 2 tablespoons of honey, stir together. Then smear the mixture to the hair. Bandaged head with a shower cap, let stand about 15 minutes, then rinse. Do it at least once a week.

    • Avocado (for dry hair). Avocado is rich in fatty acids and nutrients. The trick, crushed avocado in a bowl, and stir until it becomes a thick paste. Then, wipe the hair from the roots to ends of hair. Then let stand for 20 minutes. After that, wash hair with shampoo, then rinse.

    • Hair loss treatment with green tea. Green tea contains antioxidants that are beneficial to protect hair from pollution exposure. Jasmine tea useful to make hair shiny. Mint tea beneficial for soothing the scalp and remove fat and reduce dandruff and itchy scalp. By brewing tea with hot water, and let stand overnight. Rub the tea water to the scalp, do just before shampooing.

    5 Benefits of Fasting For Health

    Friday, November 8, 2013

    Apparently, fasting provides a myriad of health benefits. Fasting can be therapeutic and prevention of various diseases caused by eating and lifestyle habits that are not healthy. Fasting has been used as a healing, the spiritual, religious, and purification for hundreds of years in Judaism, Christianity, Islam, and Eastern religions. Socrates, Plato, Aristotle, Hippocrates, believed fasting therapy provides health benefits.


    The secret behind the healing with fasting is, detoxification of excessive eating and exposure of the body of unwanted chemicals. Detoxification is the process of reducing and eliminating toxins from the body or change it as well as excessive mucus to revitalize the natural functions of the body. The poison can be in the form of nicotine and harmful drugs, air pollution, fat, cholesterol, and free radicals.

    Nutrition experts the world defines fasting or starvation, as abstinence consume nutrients either totally or partially in the long term or short term. While the concept of fasting in Islam is substantially refrained from eating, drinking and sex began to dawn until sunset, accompanied by the intention. Therefore, fasting is different than regular starvation.

    5 fasting health benefits

    • Lowering cholesterol levels. We all know that weight loss is one of the positive effects of fasting during Ramadan. A team of cardiologists in the United Arab Emirates found that fasting people enjoy the positive effects of the reduction of cholesterol in the blood. Low cholesterol increases heart health, so that one can reduce the risk of heart disease, heart attack, or stroke. What's more, if you follow a healthy diet after Ramadan, cholesterol levels can be lowered with ease.

    • Detoxifies the body. Fasting can detoxify the body of toxins that accumulate. During fasting, you can detoxify the digestive system in a month. When the body starts consuming fat reserves for energy, it will burn any harmful toxins that may be present in the fat deposits in your body.

    • Absorb more nutrients. During fasting, the metabolism will be more efficient, which means the amount of nutrients absorbed from food becomes larger. This is because an increase in a hormone called adiponectin, which is produced by a combination of fasting and dawn, allowing the muscle to absorb more nutrients. 

    • Weight control. Fasting makes it easier to lose weight. We do not need to do an extreme diet to lose a few pounds body weight. We just need to eat in moderation and keep eating healthy foods during fasting.

    • Improve the ability of the brain. Scientists in the U.S. found that fasting can increase derived neurotrophic factor from the brain, which encourages the body to produce more brain cells, so it can improve brain function. Similarly, a decrease in the amount of the hormone cortisol, which is produced by the adrenal glands, making a person can lower stress levels during and after Ramadan.
     

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