Calories In An Egg At Breakfast Enough To Give You Energy

Tuesday, October 29, 2013

An egg not only generate power, but also loaded with protein. Do you know how many calories in an egg? In this post we will try to give you eggs calories in each types of cooking method. Eat eggs at breakfast to curb your appetite. Egg contains about 330 calories and can be "live" at all day. Tip: Fried eggs in a nonstick frying pan to get a healthy egg. Dab a small amount of oil in a skillet for a crispy egg without a lot of fat.

According to myrecipes site, egg combination is a healthy breakfast that you can choose. Egg also included in 1500 calories diet method, where at breakfast you eat two pieces of wheat bread, two boiled eggs without the yolk, or one slice of low-fat cheese, and a glass of nonfat milk. This diet is successful because it will not make you hungry and tormented. With 1500 calories diet, this amount is enough to make you stay energized, keep your immune system, as well as keeping the calorie-burning muscle. You also will not feel tired, sick, or hungry.

Eggs calories in each cooking types

  • Calories in an egg white 1 egg white serving contained 12 kCal
  • Calories in a boiled egg medium sized (57g) contain 84 kCal
  • Calories in a fried egg (60gr) contain 107 kCal
  • Calories in a poached egg (50gr) contain 74 kCal
  • Calories in egg scrambled with milk (120gr - 2 eggs) contain 296 kCal
  • Calories in a hard boiled egg (large size about 1.8 oz), contain 78 calories
  • Calories in fried egg without added fat (large size about 1.8 oz), contain 78 calories
Quote from livestrong site:
The calories you’ll get from an omelet increase as the eggs pick up some of the fat you use in the pan, so use as little fat as possible. For example, a plain, two-egg omelet has about 43 more calories than two raw eggs. As a general guideline, plan on getting 188 calories from two large, whole eggs cooked into an omelet. They also contain 12.9 grams of complete protein, which is 28 percent of women’s recommended daily allowance, and 23 percent of men’s. You can also count on getting at least 10 percent of your recommended daily allowance of iron, folate and vitamins A, D and B-12.
Below are benefits of included eggs at breakfast:
  • Eggs can increase your energy in the morning, and help you to live all-day activity. Egg yolks have fat that can be both a source of energy. For best results, try the poached eggs for breakfast.
  • Eggs are a source of protein that gives strength to your body. Egg white has a protein called albumin, if taken in the morning can help your body absorb more protein than any other food that you consume. If you exercise, egg whites also help muscle growth.
  • Breakfast is two eggs can make you feel full until lunch time. This sense of satiety potent making you stay away from unhealthy snacks. 
  • Eggs have nutrients that can boost brain power. Eggs contain choline, a nutrient that may stimulate the brain, thus improving memory and cognitive power. Therefore, eggs are also very good for consumption by children as a nutritious breakfast menu.

9+ Simple Ways For Heartburn Remedies You've Probably Never Know

There are various ways that you can do to relieve heartburn, but if there is a simplest ways to get rid of it, do you wanna try? Heartburn is a burning sensation in the chest or a stinging pain in the chest accompanied by a bad taste in the mouth caused by backflow - stomach acid up into the esophagus. Heartburn often occurs in pregnant women. Based on several studies, there is a saying that 50 to 80 percent of heartburn in pregnant women at the third trimester. One thing to remember, heartburn has nothing to do with the fetus. So as not to cause anything or to give effect to the fetus.

There are so many drugs that you can use to overcome heartburn due to stomach acid, is sold in pharmacies and some of them can be bought without prescription. But if they can be overcome by natural ways, why we use drugs? Especially for pregnant women who are vulnerable to drugs, should be more careful.

Drugs may be able to fix quickly this acid reflux. However, the effect is usually short-lived and does not help to prevent further. For most people, a little adjustment of diet and lifestyle changes are the best solutions to overcome them. Below are some simple heartburn remedies by changing your life style.

Simple Ways For Heartburn Remedies

  1. Eat little but often
    Eat small but frequent amounts, reducing the workload for the stomach and acid secretion for digestion even less. In other words, do not overeat.

  2. Include complex carbohydrates in every meal
    These foods such as rice, oatmeal, whole wheat bread and pasta, are able to bind excess stomach acid and are often easy to fill the stomach.

  3. Do not always decide to drink milk
    You may have to try drinking milk to ease stomach acid quickly before bed. But milk often causes stomach acid up during sleep. Be aware, excess stomach acid can come from eating too much at dinner. Milk can fix it quickly, but eventually encourage secretion of gastric acid. Try eating a piece of whole wheat toast or a small bowl of oatmeal instead.

  4. Eat more ginger
    This herb has been used for centuries in Asian cultures as a natural remedy to overcome stomach problems.

  5. Eat parsley
    Parsley is not just used as decoration dish. This herb also helps digestive problems.

  6. When it occurs at bedtime.
    When heartburn occurs the night, try to stop eating at least two hours before bedtime. Elevate your head with extra pillows.

  7. Lose weight if overweight
    A 2006 study published in the New England Journal of Medicine found that obese people with a body mass index (BMI) between 25-30, two times more likely to experience heartburn. Obese individuals with a BMI over 30, three times the risk of experiencing heartburn.

  8. Avoid fried foods
    High-fat foods in the stomach longer silent, thus causing gastric acid secretion needs more to digest.

  9. Avoid beverages that trigger heartburn
    Some beverages seem to trigger heartburn more frequently, including coffee, tea, caffeinated sodas, carbonated soda, and alcohol. The worst of all is beer, which can double stomach acid within an hour.

There is also a simple way to relief heartburn by chewing gum, a study in the Journal of Dental Research showed that chewing gum for 30 minutes after eating can reduce complaints GERD (Gastro Esophagial Reflux Disease). Reflux is another term for acid reflux. Rebecca Moazzez, DPhil from King's College London, who led the study, said that chewing gum can stimulate saliva release rate. Acid that accumulates in the stomach washed and clean more quickly. Acid rapidly lost, reduced GERD symptoms. However, the best way is prevent it, not treat it.

Is It True Calories In Banana Make You Fat? Read The Facts!

Monday, October 28, 2013

Bananas indeed quite high in calories, but there are so many nutrients content in banana that more important than calories content in it. An  exercise physiologist and nutritionist, Martica Heaner said, if you consume about 10 bananas, there are about 1,000 calories, you could be fat. However, most likely you will not be able to eat 10 bananas at once. 1-2 bananas is enough to make you feel full.

Bananas do have fat, but only a little, and is a good kind of fat. Not only that, bananas also have a bit of protein, as well as other ingredients, such as vitamin C, vitamin K, vitamin A, beta carotene, lutein, and zeaxanthin, and lots of vitamin B. Bananas are a snack that contains carbohydrates, potassium, and magnesium, which can be lost during a hard workout session. So, if eaten after exercise, can restore the lost energy and electrolytes. Plus, each piece of banana, there are 3 grams of fiber. This will give a sense of satiety.

Bananas beneficial to the body because it can help overcome heartburn, providing instant energy, a cure for constipation, drunk, and helps control blood pressure and stress. Well, if banana contains so many nutrients for the body, then why bananas can make you fat?

As said by Martica Heaner above, consuming too many bananas every day, it can make you gain weight. Therefore, if you are likes consuming this fruit, you are obliged to restrict it. It is recommended you should eat two bananas a day to keep your body fit and healthy. Do not eat more than three pieces of banana if you want to get instant energy, because glycogen that produced after eating bananas will be stored in the liver, so it turned into body fat. Banana fruit is included free of fat, but it contains sugar levels high enough so that it can make you gain weight.

Bananas can make you fat if you are not exercising. The accumulation of fat, because the calorie content of bananas are pretty high. Now, therefore, if you eat a banana is better directly followed by a 15 minute walk to burn off the fat from the banana. To avoid gaining weight from too much eating bananas, you'll want to reduce the sugar intake from other fruits on a regular basis. If you still want to eat a banana, you should consume two bananas in the morning with milk to burn calories. So, ready to eat banana and get the benefits?

Calories In Grapes & 9 Important Nutrition Facts You Should Know

Sunday, October 27, 2013

Who doesn't know grapes, they are delicious fruit to eat. But there is a rumor for diabetics people, grapes is not allowed. Is that true? Each experts have their own opinion, but we also should learn a little to get the right information of it. Based on data, red or green grapes (European type) contained 69 calories in every 100 gr. Meanwhile, calories in every same size of Concord grapes, contained 67 calories. So, are grapes safe for diabetics people? Well, there is someone that already had the same question at, and they answered it is okay to eat grapes in small amount not more than three handfuls a day. 

Meanwhile, if we referred to site, they also said grapes are okay for diabetics. The reason is, fruits has a lot of vitamins, minerals, and fiber. Fruit can also be a great substitute for high-fat desserts when you need to satisfy your sweet tooth. It can be eaten as a snack, a side dish, or may be a part of your main course. They also said that fruits are contained from natural sugar. The conclusion from our opinion, fruits are okay, but eat in the small portion. In addition, there are 9 important nutrition that you should know.

  1. Grapes has a lot of antioxidants such as anthocyanins, flavonols, geraniol, linalol, nerol and tannins. Antioxidants are the type that most recommended by scientists because it is a substance that is good for the body's defense against many types of diseases.
  2. Red grapes has a compound called resveratrol, touted as a substance that can reduce the body's cholesterol and protect the heart. This substance is used for reducing deposits in the blood vessels so that the risk of heart disease can be avoided.
  3. In every 1 gram of fresh grape skins contain 50 to 100 micrograms of resveratrol, depending on the type of grapes. This substance is also capable of eroding free radicals and helps the growth and repair of body tissues.
  4. Grapes in one meal dose contains about 92 international units (IU) of vitamin A that beneficial for eye health, 0.19 milligrams of vitamin E which is good for health skin and ward off free radicals, and 14.6 micrograms of vitamin K that helps maintain and normalize the viscosity / blood stagnation.
  5. Types of grapes and other berries that are dried, such as raisins, sultanas (dried grapes of this type is known in Arabia and Europe), and currants (similar as berries) also contains nutrients that many. For example, raisins have a lot of content of boron (natural borax), a type of mineral that serves to maintain bone strength.
  6. Grape juice cleanse dirt clods and launched urinating, increased fluid flow from the bile, and shed the remnants of disposal in the digestive tract. Grape juice also can clean the intestines and serves as a mild laxative.
  7. In a study also found that consumption of grape juice that does not peel can help eliminate infection of the mouth and throat.
  8. Flavonols in grape seeds help cure night blindness, retinal damage, and improving the quality of vision.
  9. Combined substances in wine may help heart health, reduce angina (heart seizure), and can normalize heart pressure.
If you wanna get more grapes nutrition info, you can check nutritional value of grapes based on USDA National Nutrient data base below.

Nutritional value per 100 g
Energy288 kJ
Carbohydrates18.1 g
Sugars15.48 g
Dietary fiber0.9 g
Fat0.16 g
Protein0.72 g
Thiamine0.069 mg
Riboflavin0.07 mg
Niacin0.188 mg
Pantothenic acid0.05 mg
Vitamin B60.086 mg 
Folate2 μg
Choline5.6 mg 
Vitamin C3.2 mg
Vitamin E0.19 mg
Vitamin K14.6 μg
Calcium10 mg
Iron0.36 mg
Magnesium7 mg
Manganese0.071 mg
Phosphorus20 mg
Potassium191 mg
Sodium2 mg
Zinc0.07 mg
7.8 µg

12 Vitamin C Foods Besides Oranges

Thursday, October 24, 2013

Do you know another source of vitamin C besides oranges? In fact, there are several vitamin c foods from fruits or vegetables that higher than oranges. There are about 21 kinds of fruits that contain vitamin C which is enough to meet your daily vitamin C needs. Most people consider, the source of vitamin C contained in oranges only. Even in some cases, some people who do not want to meet the consumption of vitamin C, because they do not like oranges fruit.

Vitamin C requirement is different for each person, depending on their living habits. In teenagers, these habits such as smoking, drinking coffee, or alcoholic beverages, the consumption of certain medications such as anti-seizure medications, tetracycline antibiotics, anti-arthritis, sleep medicine, and oral contraceptives. Smoking habits eliminates 25% of vitamin C in the blood. In addition to other compounds that affect nicotine as bad is caffeine. Besides stress, fever, infection, and exercise also increases the need for vitamin C.

Below RDA for vitamin C based on data.
Recommended Dietary Allowances (RDAs) for Vitamin C 
Age Male Female Pregnancy Lactation
0–6 months40 mg*40 mg*
7–12 months50 mg*50 mg*
1–3 years15 mg15 mg
4–8 years25 mg25 mg
9–13 years45 mg45 mg
14–18 years75 mg65 mg80 mg115 mg
19+ years90 mg75 mg85 mg120 mg
SmokersIndividuals who smoke require 35 mg/day
more vitamin C than nonsmokers.

Foods high in vitamin C besides oranges

  • Vitamin C content in guava
    The content of vitamin C in guava twice more than in sweet orange. If oranges has 54 milligrams of vitamin C per 100 grams, then the guava contained about 108 milligrams per 100 grams. The fruit is beneficial for weight loss, prevent skin breakouts, lower cholesterol, and treat diarrhea. Guava is a fruit with the highest vitamin C content.
  • The content of Vitamin C in Kiwi
    Vitamin C in the kiwi apparently proportional to the amount of vitamin C in guava. The content of vitamin C in the kiwi is 100 milligrams per 100 grams. kiwi Including fruits containing high vitamin c. This fruit has health benefits for preventing heart disease and hypertension, treat symptoms of impotence, and maintain stamina. Other properties is able to maintain healthy skin and is suitable as a nutrient for pregnant women.

  • Vitamin C in Longan
    The content of vitamin C in the Longan about 84 milligrams per 100 grams, still higher than the oranges. Levels of vitamin C on Longan, making this fruit including fruit rich in vitamin C. One of the benefits of this fruit is to cure insomnia.
  • Vitamin C in Papaya
    Levels of vitamin C in papaya, can be different in different reference. But do not worry, because still the average content of vitamin C in papaya is two times more than oranges. Papaya fruit has benefits to reduce the accumulation of fat in the body, helping the process of protein digestion, and improve sperm quality.
  • Vitamin C in Red Paprika
    The content of vitamin C in red paprika about 190 milligrams of 100 grams, four times more than oranges. But the red paprika are not classified as a fruit that can be eaten like oranges. Because red paprika better known as cooking ingredients or composition of a mixed diet. So it is still better fulfillment oranges for immediate consumption. Usefulness of red pepper can prevent cataracts in the eye.
  • Vitamin C in broccoli
    The content of vitamin C in broccoli was 118 milligrams per 100 grams. Like red paprika, broccoli is a vegetable. Broccoli has health benefits for cancer prevention, detoxification, prevent stomach disorders, and prevent heart disease. Other properties are able to care for the skin, and prevent anemia.
  • Vitamin C in cabbage
    The content of vitamin C in cabbage is 160.8 milligrams per 2 cups. Means every one cup contains at least 80.4 milligrams of vitamin C. Cabbage has health benefits can prevent cancer. It also can prevent thrush because it contains vitamin C.
  • Vitamin C in strawberries
    The content of vitamin C in strawberries is 56.7 milligrams per 100 grams, 8 consumption of strawberries every day it will fulfill the needs of vitamin C daily. Health benefits of strawberries such as teeth whitening and as a natural acne remedy.
  • Vitamin C in Cauliflower
    On cauliflower, its vitamin C content reached 50 milligrams per 100 grams, similar to the content of vitamin C in cabbage. Cauliflower has benefits to prevent the occurrence of cancer, such as colon cancer, breast cancer, and tumors.
  • Vitamin C in Tomatoes
    The content of vitamin C in tomatoes is 34 milligrams per 100 grams.
  • Vitamin C in Chili
    The content of vitamin C in chili about 84 milligrams per 100 grams, chili has a spicy flavor, so it is rarely eaten straight especially in a dose of 100 grams.
  • The content of Vitamin C in apples
    The content of vitamin C in apples is 5 milligrams in 100 grams. Apple has benefits to detoxify the body, stabilize the body's immunity, and reduce the body's allergic.

What is Type 1 Diabetes-part2

Tuesday, October 22, 2013

What is Type 1 Diabetes
Another name for type 1 diabetes is juvenile diabetes.  The reason for this can be because the
majority of folks diagnosed with type one diabetes are under the age of twenty five.  There have
been reported cases of patients being diagnosed with the disease much older however those are
exceptions.  There may be a genetic link that causes folks to become insulin dependant
but the precise link has however to be discovered.

Diabetics with type 1 can have to take insulin for the remainder of their lives.  The amount of
insulin they take could vary with their diet and weight through the years.  Sort one diabetics
would like to carefully monitor their urine for ketones every morning as they're additional likely to
be diagnosed with diabetic ketoacidosis – a heavy condition.  This is often your body’s manner of
telling you it's not getting enough fuel and is using fat cells as energy rather than the food
that is being consumed.

The quantity of folks with sort one diabetes is comparatively small compared to the quantity of
individuals who are being diagnosed with type a pair of diabetes.  The numbers for sort 2 diabetes
still grow with the obesity rates.

What is Type 1 Diabetes-part1

Monday, October 21, 2013

What is Type 1 Diabetes
What is Type 1 Diabetes
In type 1 diabetes an individual’s pancreas isn't able to create enough insulin for the body to
function properly.  Sort 1 diabetes is considered an autoimmune disease – the body’s
cells attack the cells within the pancreas that produces insulin either destroying them entirely
or enough of them that there isn’t enough insulin.

People who are diagnosed with kind 1 diabetes are typically shocked because it's not linked
to lifestyle or a healthy body weight.  As of now, there still is not any exact reason that
researchers have found that causes an individual to develop type two diabetes.  Although there
are risk factors that can increase the probabilities of someone being diagnosed.

Calories In Blueberries, Nutritional Value & 11 Amazing Benefits

Wednesday, October 16, 2013

Blueberries are included in the berry family has the sweetest flavor, also includes one of the fruits that are low in calories. Not to mention the nutritional content of blueberries that provide many health benefits. Blueberries are one of the healthiest fruits on the planet. Blueberries beat other fruits and other vegetables because of its antioxidant content. This makes blueberries as one antidote to damage cells in the body that contributes to the symptoms of heart attack and cancer incidence. Research on rats mention that rats consuming this fruit becomes more focused and smarter than mice that did not eat it.

Fruit that has a Latin name Vaccinium spp, contains a variety of nutrients, for example, some minerals (manganese, calcium, phosphorus, iron, potassium, and zinc), vitamins B1, B2, B3, and B6, vitamin C, vitamin E, vitamin K, as well as carbohydrates and fats. The content of manganese and vitamin K on Blueberry fruit is quite high, the chemical element manganese is an anti-inflammatory. Its function can indirectly facilitate blood flow and improve memory.

Calories in bluberries and nutrition facts

Like what we have mentioned above, bluberries are low in calories. There are only 16 calories in every 1 oz fresh bluberry fruit, meanwhile calories in every unsweetened frozen bluberries with the same size contains 14 calories. The highest calories content available in blueberry muffins which has 79 calories in every 1 oz. Below you can read detail nutritional value.

Nutritional value per 100 g
240 kJ
14.49 g
9.96 g
Dietary fiber
2.4 g
0.33 g
0.74 g
Vitamin A54 IU
beta-carotene32 μg
lutein and zeaxanthin80 μg
Thiamine0.037 mg
Riboflavin0.041 mg
Niacin0.418 mg
Pantothenic acid0.124 mg
Vitamin B60.052 mg
Folate6 μg
Vitamin C9.7 mg
Vitamin E0.57 mg
Vitamin K19.3 μg
Calcium6 mg
Iron0.28 mg
Magnesium6 mg
Manganese0.336 mg
Phosphorus12 mg
Potassium77 mg
Sodium1 mg
Zinc0.16 mg

Blueberries health benefits

  • Healthy heart. Blueberries contain ingredients that are good for heart health. With the consumption of five or six pieces each week, will help lower the risk of developing a heart attack.
  • Lowering blood sugar. Blueberry fruit is a fruit with a low glycemic index, which is good for blood sugar regulation, particularly for those with diabetes. Consumption of these five fruits every day, and you will feel the positive benefits to the body.
  • Prevent cancer. With diligent eating half a cup of blueberry juice every day, its anthocyanin content can prevent cancer.
  • Preventing infection in the urinary tract. Such as cranberries, blueberries are also good for preventing bacterial or bladder infection. 
  • To lose fat in the abdomen. With polyphenol ingredients found in them, nutritious blueberries reduce excess fat around the stomach and reduce problems in the body's metabolism. Due to the low calorie content, the fruit is good to eat for you who are undergoing a diet program. 
  • Treating cellulite. Raw blueberries contains four grams of fiber. Fiber is in it more easily absorbed than water though. 
  • Good for the bones. Material containing manganese blueberries good for the bones so powerful in strengthening bones and you will avoid the risk of loss.
  • Increase endurance. According to a study, blueberries turned out to contain more antioxidants than other fruits and vegetables. Antioxidants are good for the immune system, by neutralizing the free radicals caused by toxins or cigarette. The antioxidant benefits resulting from pigment-producing blue color in blueberries. 
  • Brain stimulation. Diligently eating blueberries can make the brain work more actively and more clever. The study also said that the habit of eating blueberries can improve memory in later life. 
  • Good for dry skin. In the realm of beauty, blueberry donate one other important benefits, which smoothes skin texture. The trick is simple, mix two teaspoons of brown sugar and blueberries with three tablespoons of lemon juice. 
  • Helped sharpen vision. Consumption of two blueberries every day will avoid yourself from the risk of decreased vision in the eye due to increasing age.

19 Foods High In Potassium (Potassium Rich Foods Besides Banana)

Tuesday, October 15, 2013

Potassium is an electrolyte that your body needs so your body stay energized. Eating foods containing high potassium can also lower blood pressure. According to the study, an increase in potassium helps the kidneys excrete salt and water from the body that help lower blood pressure and thus reduce the risk of stroke. One of the biggest problems of fast food is high in sodium and low in potassium. In fact studies show that increasing potassium and reducing sodium intake can reduce the risk of stroke by 21 percent and also the risk of heart disease.

Potassium is a mineral that protects blood vessels from oxidative damage and keep it from thickening. Adults need 4,700 milligrams of potassium each day. Even so, too much potassium can also be detrimental to health.

Based on wikipedia, A potassium intake sufficient to support life can in general be guaranteed by eating a variety of foods. Clear cases of potassium deficiency (as defined by sympt0ms, signs and a bel0w-n0rmal bl00d level of the element) are rare in healthy individuals. Foods rich in potassium include parsley, dried apricots, dried milk, chocolate, various nuts (especially almonds and pistachios), potatoes, bamboo shoots, bananas, avocados, soybeans, and bran, although it is also present in sufficient quantities in most fruits, vegetables, meat and fish.

Potassium Recommended Dietary Intake
The Food and Nutrition Center of the Institute of Medicine has established the following recommended dietary intakes for potassium:
  • 0 - 6 months: 0.4 grams a day (g/day)
  • 7 - 12 months: 0.7 g/day
Children and Adolescents
  • 1 - 3 years: 3 g/day
  • 4 - 8 years: 3.8 g/day
  • 9 - 13 years: 4.5 g/day
  • 14 - 18 years: 4.7 g/day
  • Age 19 and older: 4.7 g/day
Women who are producing breast milk need slightly higher amounts (5.1 g/day). Ask your doctor what amount is best for you.

Foods high in potassium

  1. Milk
    Milk was allegedly also a good source of potassium. In one bowl, milk contains 382 potassium.
  2. Orange juice
    A total of 3/4 cup of orange juice contains 355 mg of potassium. In addition, orange juice is also a source of calcium, folate, and some vitamin B.
  3. Calabash
    Calabash or opo squash, bottle gourd or long melon is low in calories with fiber and vitamin A that high. Not only that, half a bowl of fruit also contains 448 mg of potassium.
  4. Fish
    Fish such as halibut and tuna contain almost 500 mg of potassium for every 85 grams. But potassium is not the only reason you should eat fish, healthy high fat content also lowers the risk of heart disease.
  5. Soybeans
    Soy products are the best sources of protein and can also fight inflammation in the body. Potassium content was also quite high, half a bowl of soy beans contains almost 500 mg of potassium.
  6. Sweet potatoes
    Sweet potatoes are foods with the highest potassium content. One piece of sweet potato contains about 694 mg of potassium and only 131 calories. Sweet potatoes are also rich in fiber, beta-carotene, and carbohydrates.
  7. Tomato sauce
    Nobody deny the benefits of fresh tomatoes, but if you want high potassium content, tomatoes need to be made ​​into a sauce. A quarter cup of tomato sauce contains 664 mg of potassium. In the meantime, if juiced tomatoes can provide 400 mg of potassium.
  8. Beet leaves
    In beet plants, we often just make use of the tuber and discard the leaves. Though beet leaves contain potassium that is as high as 644 mg every half bowl. Beet leaves also contain high antioxidant.

  9. Yardlong bean
    Yardlong bean that also known as bora, long-podded cowpea, asparagus bean, pea bean, snake bean, or Chinese long bean contains 600 mg of potassium for every half bowl. However, other legumes such as lentils and peas can also be a good source of potassium.
  10. Yogurt
    Approximately 227 grams of yogurt contains 579 mg of potassium. While low-fat yogurt contain slightly lower.
  11. Clams
    Eighty-five grams of clams containing 534 mg of potassium and the highest concentration of vitamin B12.
  12. Prune
    Three-quarters cup of prune juice contains 530 mg of potassium, and the same amount of boiled prunes contains 400 mg. Additionally prune well known for maintaining bone density.
  13. Carrot juice
    Carrot juice as much as 3/4 cup contains 500 mg of potassium. In addition, carrot juice also provide good benefits for the eyes.
  14. Molasses
    This molasses is an alternative that is often used to replace sugar or honey. Behind the sweet, molasses apparently also has a high potassium content. One tablespoon of molasses contains 500 mg of potassium and iron, and calcium that also high.
  15. Dried apricots
    Apricots are not rich in Vitamin A and Vitamin C, but also contains potassium that is quite high. Dried apricots (through the drying process) contains 257 milligrams of potassium per quarter cup serving.
  16. Cantaloupe
    Cantaloupe contains potassium that is quite high. A serving of fresh fruit (134 grams) contains 358 milligrams of potassium. Exaggerating a little portion then you will get the amount of potassium as much as in one banana.
  17. Papaya
    Besides high in fiber, papaya also high in potassium. A piece of papaya with a size of 2.5 cm has 264 milligrams of potassium. By adding another piece, then you will get a number of more potassium than bananas.
  18. Date fruit
    One date fruit has a large enough potassium, which is 167 milligrams. What if we consume more than 5 in one day? Obviously fruit is rich in fiber can match the amount of potassium in bananas.
  19. Avocado
    It also contains high potassium. One avocado contains 975 milligrams of potassium or more than half the potassium in bananas.

20 List Of Foods High In Iron

Iron is one of the important minerals that the human body needs, therefore we highly recommended to consume foods that contain high iron. Function of iron is to carry oxygen from the lungs throughout the body. Iron combines with oxygen in the lungs and release oxygen in the blood that requires. Iron used in the manufacture of hemoglobin and play a critical role in the normal functioning of the immune system.

Iron deficiency causes inhibition of hemoglobin in the blood supply. Disease due to lack of hemoglobin (red blood cells) is called anemia. Common symptoms characterized by less passionate, tiredness and weakness, pallor and dizziness.

Adult males (with a body weight 75 kg) containing ± 4000 mg of iron, while adult women (with a body weight 55 kg) containing ± 2100 mg of iron. Men have iron stores in the spleen and bone marrow as much as 500-1500 mg, that is why the lack of blood (anemia) is relatively rare in men. Instead, women only have reserves of iron 0-300 mg so prone to anemia, especially in women of childbearing age experience menstruation.

Requirement for iron depend on gender and age, adequacy that recommended each age are as follows:
  • children 2-6 years 4.7 mg / day
  • aged 6-12 years 7.8 mg / day
  • males 12-16 years of 12.1 mg / day
  • girls 12-16 years 21.4 mg / day
  • adult males 8.5 mg / day
  • adult women of childbearing age 18.9 mg / day
  • menopause 6.7 mg / day, and feeding 8.7 mg / day. 

Adequacy rate is calculated based on the bioavailability of 15%. Iron in the diet can come from vegetable sources with 2-3% bioavailability and animal sources with 20-23% bioavailability. To improve bioavailability, iron yag derived from plants can be added with vitamin C and other organic acids.

And here are 20 foods that high in iron:
  1. Spinach
    Spinach, is a vegetable that really help us to bind iron. With spinach we can tie a lot of iron, and the spinach is already known to reduce the symptoms of anemia. So do not hesitate to eat spinach every week. In addition to iron, spinach also contains vitamin A.
  2. Fish
    Marine fish believed rich in omega-3 and 6. Baronang fish known to contain as much as 3.8 mg of iron per 100 grams. The Selian sardines also contain 2.5 mg of iron per 100 grams. Salmon fish is the main source of protein and omega 3 fatty acids. And do not forget there's another one, namely tuna.
  3. Yogurt
    You will get minimum one-third of the calcium content in one cup per day. Calcium will build and maintain bone health.
  4. Eggs
    Eggs are rich in all minerals, including iron, and vitamin B. Ideal eggs consumed at breakfast as it contains adequate amounts of energy.
  5. Dried Fruit
    Fruit raisins, apples, pears, apricots and peaches are most commonly dried fruit. But dried fruits that contain lots of iron is raisin and plum. In each ½ cup raisins contained 1.9 mg of iron and in 1 cup prunes contained 1 mg of iron.
  6. Beef
    In 100 grams of fresh beef contains 201 kcal of energy, 14 grams of fat, and 2.8 mg of iron.
  7. Potato skins
    Maybe most of us do not eat the skin of the potatoes and peel it for disposal. Apparently, the study found that the potato skins contain iron five times larger than its own flesh potatoes.
  8. Corn
    Corn is rich in iron and copper. Corn is also a good source of vitamins A and C.
  9. Kale
    Kale is an excellent source of vitamin A, vitamin B and C. Kale contains high amounts of iron, calcium, and potassium.
  10. Chard
    Chard is a vegetable that contains vitamin A and iron.
  11. Apricots
    This fruit contains iron that perfect to make sure the body gets iron intake.
  12. Beet greens
    Beet greens are a source of vitamins A and B2. Beet greens can also enrich the blood with iron and manganese.
  13. Orange
    Help fight diseases caused by lack of vitamin C, because of citrus fruits contain folic acid.
  14. Prune
    Prune fruit, is a type of fruit that has a lot of iron compared apples and papayas. In the prune juice contained 3mg iron. So try this fruit to smoothen our blood circulation throughout the body.
  15. Nuts
    Peanuts, green beans and soy beans are kind of nuts that easily processed. 100 grams of soybeans containing 381 kcal of energy, and 10 mg of iron. While green beans contains 323 kcal of energy and 7.5 iron per 100 grams.
  16. Lentils
    In 1 cup of lentils contains 6.6 mg of iron.
  17. Brown rice
    Source of fiber, vitamin E, folic acid, and iron.
  18. Wheat bread
    Wheat bread is the choice for dieters, other than that, it turns out that oats contain large iron, besides having the function of preventing heart disease and cancer. So, even if not on a diet, whole grain bread can be an option for our iron binding.
  19. Raisins
    Raisins contain iron that very high. Raisins are also foods that are alkaline and can help the body overcome acid conditions.
  20. Cereals
    Food that often served for breakfast menu is very good for health. ¾ cup of cereal contains 18 mg of iron. While 100 grams of instant oatmeal contains 11 mg of iron.

14 Low Calorie Foods Are Safe To Consume While On Diet

Monday, October 14, 2013

When you're on a diet, foods with high calorie content is very avoidable. And usually, you will be given a menu list of foods that are low in calories. Even so, we still have to pay attention to total calorie intake so that these needs remain fulfilled. A calorie is a unit used to measure the energy value obtained by the body when consuming food or beverages. To ensure that the needs of your nutritional value adequate well, you should look at the calorie content of foods or beverages you consume.

According to wikipedia, recommended daily intake of calories in the United States are 2,700 and 2,100 kcal (11,000 and 8,800 kJ) for men and women (respectively) between 31 and 50, at a physical activity level equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour in addition to the light physical activity associated with typical day-to-day life, with French guidance suggesting roughly the same levels. Children, those with sedentary lifestyles, and older people require less energy; physically active people more.

Below you can read the list of low calorie foods from fruits, vegetables and other foods:
  1. Apples
    Apples are one of the most popular low-calorie foods. An apple typically contains about 65 calories and packed with vitamins and minerals, especially vitamin C, K, and potassium.
  2. Watermelon
    A best choice for children and adults, this delicious fruit only contains 9 calories per ounce. Very significant benefits, such as reducing the risk of heart disease, stroke and blood pressure, and increase the capacity to heal wounds. Watermelon is also an important source of lycopene, an antioxidant that helps protect you from cancer.
  3. Strawberries
    One other favorite foods, with only 49 calories per 5 ounce serving, the fruit will increase the amount of your energy. Strawberries are also one of the foods that are highly nutritious and have many positive effects on health, such as reducing the risk of heart disease and stroke, increased memory, better protection against cholesterol, cancer, muscular degeneration, and infection in general.
  4. Broccoli
    Often referred to as a super food, broccoli is not only very low in calories about 10 calories per ounce, but also very nutritious and protects you against inflammation and cancer. To optimize nutrient contained broccoli, the best way to cook them is to steam or boil.
  5. Carrots
    About four ounce servings of these vegetables will add 50 calories to your daily intake. Carrots are known for giving benefits to the sharpness of your vision and the osseous system. Is a popular choice for salads and juices, and even as a raw snack.
  6. Tomatoes
    Tomatoes offer low calorie approximately 27 calories per 5 ounce serving. Tomato offers a very complete spectrum of nutrients, most of which vitamins and minerals are represented, especially vitamins A, C, and K, and potassium. Adding tomatoes to your diet will protect against inflammation, diabetes, high blood pressure, and some types of cancer.
  7. Spinach
    With only 7 calories per ounce and a row of nutrients they contain, spinach is one of the best choices for a diet to lose weight. Spinach is great for preventing the risk of cataracts and conditions associated with the other eye. The best way to serve the spinach is lightly cooked or served raw. Make sure not to cook it too long or you will lose most of the vitamins in the process.
  8. Celery
    One cup of celery contains less than 20 calories. Besides rich in fiber and water, celery can also help prevent cervical cancer. The way is prepared celery, wash and eat.
  9. Lettuce
    Lettuce contains only eight calories per cup. Although the lettuce actually contains water which can promote weight loss, but the lettuce also contains iron and magnesium. So, the lettuce will help you quickly satisfied without making you fat. Just make sure you do not eat them in a salad with full-fat dressing.
  10. Pickles and cucumbers
    Cucumber contains only 15 calories per cup, while the pickle contains only 17 calories. Make sure you also eat the cucumber skin contains lots of fiber. Cucumber contains mostly water and less vitamins and nutrients. However, cucumber is also a low-calorie food. You can eat them without fear of fat.
  11. Lemon
    Lemon cleanses the body and provide a sense of the food you do not like. Mix a little lemon in warm water and drink in the morning to boost your metabolism. Lemon also boost the immune system and to prevent infection.
  12. Asparagus
    Asparagus is a diuretic that facilitate food expenditure in the body fluids. Even so, these vegetables contain substances that can eliminate fat cells and reduce weight. Not only help you lose weight, asparagus is also used to protect against cancer, as well as reduce pain and inflammation.
  13. Baked Potato
    When dieting, the body still needs carbohydrates. But choose healthy carbohydrates, such as potatoes. Not the fries that have a high fat content and calories, but a baked potato. These foods are low in calories, also contains potassium. Roast and eat potatoes with the skin (remember it should be washed with clean first) to get extra fiber. 
  14. Whole Wheat Bread
    Bread made from whole wheat flour contains fiber which is much higher than white bread. It also contains complex carbohydrates that do not make the body fat. Make whole wheat bread as breakfast menu, brunch or a snack in the afternoon.

    20 Best High Protein Foods From Animals & Vegetables

    Sunday, October 13, 2013

    We need to know the list of foods that contain high protein, because protein is an essential nutrient that the body needs to form muscle tissue. If you are a bodybuilder, then you need a high protein intake to shape and increase  your muscle mass. Protein plays an important role in the structure and function of all living cells and viruses. Most proteins are enzymes or subunits of enzymes. 

    Other types of proteins play a role in structural or mechanical functions, such as the proteins that form the cytoskeleton rods and joints. Proteins involved in the immune system (immune) as an antibody, the control system in the form of the hormone, as the storage component (the seed) and also in the transport of nutrients. As a source of nutrition, protein acts as a source of amino acids for the organism which are not able to form the amino acid (heterotrophic).

    Based on the source, the protein is divided into two, namely vegetable protein and animal protein. Vegetable protein derived from plants, while animal protein derived from animals. Animal protein contains a complete amino acid profile including the essential amino acids that must be used for the development of the body.

    Below you can read 20 high protein foods:
    1. Shrimp
      Shrimp is rich in calcium and protein, and are included in the category of animal protein sources. Value of protein in shrimp categorized as complete protein amino acid levels are high, complete profiled and approximately 85-95 percent easily digested. 100 gr of raw shrimp contains 20.3 grams of protein or enough to meet the daily protein requirement by 41%.

    2. Fresh fish
      Surely we all know that fish is a high-protein foods. However, in contrast to the flesh, we do not need to worry about the fat content in the fish. Some types of fish, such as gindara has a very low fat content. Other fish such as salmon and tuna have enough fat content, but do not worry because the fat contained in it is a good Omega 3 fats.

    3. Anchovy
      Although small in size, it turns out the protein content in the anchovy reached 10%. Besides protein, you can also get calcium from the anchovy consumption.

    4. Eggs
      Eggs are one source of protein with complete nutrition than other protein sources of food. Boiled egg contains seven grams of protein with only two grams of saturated fat. To avoid saturated fats, use egg whites and discard the yolk. The studies found that people who ate eggs and toast for breakfast full longer and consume fewer calories throughout the day. Eggs do contain some cholesterol. But dozens of studies have shown that saturated fat (instead of cholesterol from food) that improve blood cholesterol levels.

    5. Chicken breast (White Meat)
      Low-fat cuts of meat, is a low-cholesterol healthy lunch choices. This food can be an option if you want to eat meat is low in saturated fat.

    6. Chicken Tenderloin (White Meat)
      Each tenderloin has a weight of about one and a half to two ounces, making it easier for you to control your portions. Two tenderloin is almost equivalent to the size of the three-ounce servings.

    7. Sirloin (Beef)
      Sirloin meat is meat that comes from the back of the cow. Meat is working harder than the other parts, are generally used to make steaks so slightly harder than others. Sirloin has advantages in size, which can be cut larger than the other cow softer parts. Besides this Sirloin contains almost no fat.

    8. Channeled applesnail or Pomacea canaliculata
      Channeled applesnail are known to contain omega 3, 6 and 9. From the test results of proximate, the protein content in snails proved high, ranging from 16 to 50 percent. In some areas, snails processed into various types of cuisines such as satay, chili snails, and so on.

    9. Pure milk
    10. Milk serves as one of the best sources of protein and rich in quality protein. Amount of milk protein is not too large, but the quality of protein available to the body is simply amazing. Protein in milk contains all the essential amino acids that the body needs. Even so, for some peoples, milk can cause allergy.

    11. Soybeans
      In addition to protein, soybeans are also low in fat and contains phytochemicals such as isoflavones, saponins and phytc acid. The content is good for reducing heart disease, osteoporosis and cancer. Soybeans contain 29 grams of protein per cup.

    12. Tofu
      Tofu is rich in nutrients, especially protein can be processed into a variety of creative dishes. Can be taken with salads, steamed, fried or baked. In addition to nutritious, tofu is also easy to blend with spices and other foods so you will not get bored eating it.

    13. Sushi
      Sushi is a Japanese food consisting of rice which is formed with side dishes such as seafood, meat, vegetables raw or cooked. Sushi contains protein and fiber are generally low in calories and fat.

    14. Wheat
      Grains such as wheat, is more widely known as a carbohydrate source. However, did you know that whole grains also contain protein? On wheat, protein content can reach about 9%. However, consumption of grains should be limited, especially for those who are on a low carbohydrate diet.

    15. Cheese
      All types of cheese is a good source of protein. Try cheddar or mozzarella cheese are mixed into salads, pasta, sandwiches or soups. One thing to be aware, especially for those who are dieting, cheese contain fat. So limit your consumption of no more than 1 ounce per day. 

    16. Spinach
      In one cup of spinach contains 3 grams of protein. You can eat them steaming or boiling. Make sure you do not cook it too long, so taste has not changed and nutrition remains assured.

    17. Broccoli
      Broccoli contains 5 grams of protein in one cup, as well as fiber, carbohydrates, vitamins and minerals that are classified as a vegetable with complete nutrition. 

    18. Tempeh
      Food ingredients from fermented soy is quite tasty and delicious. Rich in vegetable protein, and can be processed into any food.

    19. Almonds
      This savory nut low in carbohydrates, high in calcium and protein. In addition, almonds also contain natural fibers, can be consumed raw or materials flavor enhancer in other foods. 

    20. Peas
      Types of beans such as peas, beans or string beans contain fiber and high protein. One cup of beans contains 12-15 grams of protein.

    21. Yoghurt
      Yogurt is high in calcium and protein. Get used to eat yogurt every day. Can be consumed directly, mixed with fruit, smoothies, or can be added to soups and curries.

    25 Calcium Rich Foods List As Milk Replacement

    So far, we only know that milk is the highest calcium source. In fact, there are many other foods that rich in calcium than milk, such as broccoli, sardines or almonds. Besides, for some people, milk will cause an allergy. But before we discuss more about the high calcium food sources, we should know first what is calcium and its functions for our body.

    Calcium (Ca) is one of the Macro Minerals, the mineral needed by the body more than 100mg per day. The main function of calcium is involved in the formation of bones and teeth. Calcium is a mineral that is essential for humans, such as the metabolism of the body, connecting the nerves, heart action, and muscle movement.

    Calcium deficiency can lead to impaired bone growth and osteoporosis. After the age of 20 years, the human body will begin to experience a shortage of calcium as much as 1% per year. And after age 50 years, the amount of calcium in the body will shrink as much as 30%. Loss will reach 50% when reaching the age of 70 years and beyond having calcium deficiency problems.

    Here are some benefits of calcium for humans:     
    • Activate neural
    • Blood circulation
    • Muscle flexing
    • Normalize blood pressure
    • Balancing blood acidity
    • Maintain body fluid balance
    • Preventing osteoporosis (brittle bones)
    • Prevent heart disease
    • Lowers colon cancer risk
    • Overcoming cramps, back pain, hemorrhoids, and rheumatic
    • Address complaints during menstruation and menopause
    • Minimize bone loss during pregnancy and lactation
    • Mineralization of teeth and helps prevent tooth root bleeding
    • Cope with dry and cracked on foot and hands skin
    • Restoring libido decreased / weakened
    • Overcoming diabetes (activates pancreas)

    Calcium rich foods

    1. Almonds
    Almonds are not only famous for its vitamin E, nuts also contribute about 70-80 mg of calcium.

    2. Tofu
    The main ingredient of tofu made ​​from soybeans, is recommended as a source of calcium for milk substitute.

    3. Cheese
    Cheese made from dairy ingredients very well taken by the body. Select the parmesan cheese that has the highest calcium content among other types of cheese.

    4. Green vegetables
    In addition to milk, other great sources of calcium are green vegetables. To get the maximum calcium, spinach and broccoli are the right choice.

    5. White Beans
    White bean has a high calcium content. There are 442 mg of calcium per 100 grams.

    6. Dried fruits
    Dried fruits are able to offer up to 135 mg of calcium in every 5 pieces.

    7. Radish
    One cup of boiled radish is loaded with about 200 mg of calcium.

    8. Broccoli
    In one cup of broccoli, there are 180 mg of calcium.

    9. Quinoa
    One cup of cooked quinoa has offered about 60 to 100 mg of calcium. Additionally, quinoa also contains a number of potassium, zinc, and protein.

    10. Soybeans
    One cup of boiled soy beans without salt, providing 261 mg of calcium.

    11. Salmon
    Salmon are loaded with healthy fats and protein. And it turns out, three ounces of canned salmon with bones contain as much as 181 mg of calcium.

    12. Yogurt
    Eight-ounce servings of low-fat yogurt has 415 mg of calcium, as well as absorb more calcium to the body than milk with the same amount.

    13. Oranges
    Oranges is not only contain of vitamin C but also provide 60 mg calcium. 

    14. Soy Milk
    This type of milk has about 300 mg of calcium, if served without any. 

    15. Oatmeal
    In addition to having a high carbohydrate, a bowl of oatmeal also contains 105 mg of calcium. The food is also good for the heart is also rich in fiber and quite friendly with digestion.

    16. Kale
    A cup of kale has 90 mg of calcium, which means 3.5 cups of kale would be more beneficial than a glass of milk.

    17. Sardine

    Processed fish is able to meet the needs of up to 33 percent of the body's calcium. Sardine consumption at least once a week.

    18. Sesame seeds
    An ounce of sesame seeds fortified with 280 mg of calcium, an amount almost equivalent to one glass of milk.

    19. Spinach
    A cup of boiled spinach has 245 mg.

    20. Seaweed
    One cup of raw seaweed containing 136 mg.

    21. Cabbage or cauliflower
    One cup of boiled cabbage or cabbage contains 94 mg.

    22. Brazil nuts
    Two ounces of Brazil nuts contain 90 mg.

    23. Celery
    Two cups of raw celery has 81 mg.

    24. Papaya
    One medium-sized papaya contains 73 mg.

    25. Collard Greens
    A cup of boiled collard greens contains 266 mg.

    Lemon is beneficial for health

    Friday, October 4, 2013

    There are many foods and natural products that have beneficial properties for the body and the human body. A good example are the lemons that in addition to providing vitamins and minerals, offers plenty of benefits to health and can be used  to alleviate some conditions. In this article we explain in more detail what the benefits of lemon.

    Lemon is beneficial for health

    Like other citrus, lemon is known for its high content of vitamin C, but also contains vitamins A, E, and B group and various minerals: potassium, magnesium, calcium, phosphorus. This will make lemons become a great source for the body's defenses that will help prevent disease.

    The lemon helps to eliminate toxins, and also facilitates the movement of the intestines, helping to regulate traffic. This can be taken every morning a glass of hot water with lemon juice.

    Furthermore, lemons are beneficial to blood circulation problems, since the active and improvement. Therefore, it will be appropriate in case of hypertension, varicose veins, hemorrhoids, and other cardiovascular conditions.

    Lemon is beneficial for healthThey can be solved with lemon digestive disorders such as indigestion, slow digestion, lack of appetite, etc. Citric since this improves digestion. This can be taken in juice or as tea.

    Another of the benefits of the lemon is the fact of being a great antioxidant, which helps prevent aging of cells and neutralize free radicals.

    Another benefit of the consumption of lemon is the fact that citric acid promotes the dissolution of the calcium deposits, as well as kidney stones and gallstones.

    Preventing Alzheimer’s disease

    Thursday, October 3, 2013

    Preventing Alzheimer’s disease
    Preventing Alzheimer’s disease

    When one reaches the later years of one’s life, systems can impede and bones can weaken. This is that the time when you will not be ready to do the items that you used to try and do before or if you were still ready to try to to it, you would not be ready to try to to it with the same speed and strength as you used to before.

    That's the sad fact concerning aging. Things can weigh down and eventually, little by little, disappear.

    But that's not continually the case. For some people, the aging method will speed up especially in the realm of the brain.
    This is what scientists decision Alzheimer’s.

    It is a degenerative and progressive disease that targets the brain, significantly the areas that cope with learning and memory. Although it typically affects people over the age of 80, there are some who are diagnosed with the matter as early as their 40s and 50s. There also are rare cases when Alzheimer’s attacks at late 20s.

    Alzheimer’s Disease is characterized by a progressive memory loss and inability to focus attention on one issue. Folks with this disease can forget their names, their addresses and will cease to acknowledge their husbands, youngsters and people who are shut to them.

    When it's on its later stages, language problems may conjointly happen as a result of of the lack of the person to recall words that are appropriate for what they are going to mention. The disease might additionally result to behavioral changes because of progressive memory loss. There are some patients who don’t bear in mind how to travel concerning their traditional functions such as eating, sleeping or brushing their teeth. Some may even forget a way to breathe.

    This is the rationale why most recent individuals dread this disease. It can extremely be debilitating, robbing you of your life and typically times your beloved. 

    Although nothing has been proven however, some studies show that doing mental tasks can actually slow down the progression of the disease. For instance, patients who love to answer puzzles and play mental games like chess are slower in their progression compared to alternative patients with the identical degree and case of Alzheimer. As a result of of this, some scientists believe that Alzheimer’s can be prevented through the use of the mental process. 

    Below are some ways in which to forestall Alzheimer’s from settling in.

    Learn one thing new

    Recent age is not a reason to stop learning new things. You can learn a variety of things, dancing, cooking, singing, a brand new language, crafts, the humanities. There are so many things to choose from. Don the things that you have got not done before, things that you simply never thought, you’ll be doing. Your age ought to not be hindrance to the things that you want to do.

    In addition to enriching your life, learning one thing new affords a contemporary challenge for your brains. This means, your mental processes can be used once again. This keeps the brain cells in shape and sharp.

    Play mind games

    This is not to say that you must be scheming and plotting, stirring the boat for the members of your family. Mind games here confer with the tamer kind, crossword puzzles, sudoku. These are ways in which to sharpen those mental skills and memory. This conjointly permits you to observe or be familiar with words and things once again, lessening the possibility of you forgetting them.