Healthy eating

Tuesday, October 20, 2009

We, as Indonesian citizens are accustomed to eating three times a day, with rice as a "menu compulsory". Can not be said if no rice to eat. Eat without rice is classified as a snack, no more.

The problem is, whether such a pattern of healthy eating?

A few days ago I was chatting with a friend from Bandung Rukyat Center (Institute of Ala treatment Prophet), and the results of these conversations, quite surprised me:

Diet three times a day with rice as the main menu was not well.

Why? Because the supply of carbohydrates to be excessive. If judging long-term effects, blood sugar levels will be high if the accustomed way.
No wonder many people with diabetes in Indonesia.

Eating healthier: Five times a day.
     * Breakfast is bread and milk. Just a little carbohydrate. Avoid a full meal in the morning because it would make drowsy. If you eat well in the morning, the energy which should instead be used for activities up to your stomach.
     * 3 hours after breakfast, eat a light snack such as bread. Every 3 hours, the stomach must feel hungry
     * Lunch, please complete meal. Rice, side dishes and vegetables. But always remember: Stop before you are full!
     * In the afternoon, Ba'da ashar, food - snacks again. Afternoon snack such as compote, green bean porridge, or maybe fruit - fruit could be an option.
     * Evening, a full meal. Try dinner 3 hours of your bedtime, so before bed to digest the food has been completed and not interfere with your sleep.
If you notice, there is the pattern: Eat every 3 hours, because the stomach has been feeling hungry every 3 hours, but levels are associated with time.

Postscript:
If you want to eat fruit, eat fruit before you eat a full meal. Indonesian people used to eat the fruit - fruit after a meal of rice, and this pattern was not good. Eat fruit first before a heavy meal. When I asked this to the food chemist, was indeed no scientific reason: Fruit should be the first to eat from the fruit mikronutrisi go in first.

Well, I hope helpful!

How to Prevent Breast Cancer By Nature

Monday, October 19, 2009

How to prevent breast cancer naturally be more secure. The following are tips to prevent breast cancer by nature:

1. Exercise regularly.
Research shows that in line with increased activity, the risk of breast cancer will be reduced. Exercising will lower estrogen levels produced by the body to reduce the risk of breast cancer.

2. Reduce fat.
You must have often heard the clash of opinion on the relationship between breast cancer with fatty foods. Some studies show that low-fat diet help prevent breast cancer. Other studies show that there is no relationship between fat and breast cancer .. The latest research states that the more important is the type of fat is not the amount of fat consumed.
Type of fat that trigger breast cancer is the saturated fat in meat, butter, foods that contain full-cream milk (whole-milk dairy foods) and fatty acids in margarine.
As for the type of fat that helps prevent breast cancer is the unsaturated fats in olive oil and omega-3 in salmon and other cold water fish.
Saturated fats in meat and dairy products and fatty acids in margarine increases estrogen levels in the blood, whereas unsaturated fats in olive oil and omega-3 in fish does not cause an increase in blood estrogen levels.

3.Bila you eat meat, not cooked too well.
Apart from saturated fats found in meat, the way you cook the meat will affect the risk of breast cancer. Meats cooked / baked produce carcinogenic compounds (amino heterocyclic). The longer cooked, the more these compounds are formed. Heterocyclic Amino most numerous in the layers of grilled meat outside (skin) and charred black.

4.Makan more fruits and vegetables.
The more fruits and vegetables you eat, the less risk for all cancers, including breast cancer.
Foods from plants contain anti-oxidants are high, such as vitamins A, C, E and the mineral selenium, which can prevent cell damage that could be causing cancer. National Cancer Institute (NCI) recommends to consume fruits and vegetables at least 5 (five) times a day. But to avoid fruits and vegetables that contain lots of fat, like fried potatoes or banana cream pie.

5. Eat anti-oxidant supplements.
Supplements can not replace fruits and vegetables, but an anti-oxidant formula could be a food additive that can prevent breast cancer.

6. Eat more fiber.
In addition to functioning as anti-oxidants, fruits and vegetables also contain lots of fiber. Fiber foods will bind estrogen in the digestive tract, so the levels in the blood is reduced.

7. Eat more tofu and soy-containing foods.
Foods derived from soy contains plant estrogens (Fito-estrogen). Like tamoxifen, this compound similar to estrogen the body, but much weaker. Fito-estrogen receptor bound to the same cells with estrogen the body, tied it out of breast cells, thereby reducing the effects of breast cancer triggers.
In addition to blocking estrogen the body to reach the cell receptor, soy-containing foods also accelerate the expenditure of estrogen from the body.

8. Eat more beans.
In addition to soy, Fito-estrogen is also present in species other nuts.

9. Avoid alcohol.
Many studies have shown that the more alcohol consumed, the risk of breast cancer increased because of alcohol increases estrogen levels in the blood.

10. Watch your weight.
Weight gain per pound after the age of 18 years will increase the risk of breast cancer. This is because in line with increased body fat, the hormone estrogen as a trigger in the blood of breast cancer will increase.

11. Avoid xeno-Estrogens.
Xeno-estrogen means estrogen that comes from outside the body.
Women taking estrogen from outside the body especially from oestrogenic hormone residues found in meat and residues pesitisida oestrogenic. Suspected xeno-estrogens may increase blood levels of estrogen thereby increasing the risk of breast cancer.
The best way to avoid xeno-estrogen is to reduce the consumption of meat, poultry (chickens, ducks) and dairy products (whole-milk dairy products).
But you do not need to worry about eating lots of fruits and vegetables, because the effect of anti-oxidants and fiber content more than pestisidanya residual effects.

12. Bask in the sun.
The increasing incidence of skin cancer (malignant melanoma) make us afraid of the sun. But a little sunlight can help prevent breast cancer, because at the time the sun on the skin, the body make vitamin D. Vitamin D helps absorb calcium breast tissue, thereby reducing the risk of breast cancer. In order to get the sun for 20 minutes / day, it is recommended to walk under the sun in the afternoon or evening. But if you want to get calcium or vitamin D from the sun is not, you can try to consume food supplements.

13. Do not smoke.
Smoking increases the risk of breast cancer.

14. Breastfeeding / breastmilk to give your child
For reasons still unclear, breastfeeding associated with reduced risk of breast cancer before menopause.

15. Consider again before using hormone replacement therapy (Hormone Replacement Therapy = HRT).
There are several good reasons to do HRT after menopause, which reduces the risk of heart disease, osteoporosis and Alzheimer's disease. But HRT will increase the risk of breast cancer. Talk with your doctor and consider the risks that may arise, because most women a higher risk for heart disease than breast cancer.

One more thing that can affect the risk of breast cancer is stressful.
Medical literature states that stress can boost the risk of breast cancer. But research on this is still controversial. But it never hurts to start how to overcome stress in your life through meditasai, yoga, tai chi, gardening or other leisure activities.

What to eat when Stress?

Thursday, October 15, 2009

As an employee, every day you are faced with routine work, new challenges and deadlines. Not to mention plus the necessity to work together and harmonize opinions with colleagues and superiors, who may have a personality and background of a different perspective. Less ability to manage these things can trigger stress above.

Stress is not immediately handled will interfere with your productivity as an employee. A good stress management does not only come from managing time and work load as well as good communication with colleagues and superiors, but also can be assisted with food intake and balanced nutrition.

Here is a list of foods and beverages you should avoid in order to manage stress.

1. Caffeine. Besides the coffee, caffeine is also found in tea, soft drinks and even in some types of beverages that claim to increase stamina. Caffeine release adrenaline, which in turn can increase stress levels. Enough caffeine consumption can indeed help increase alertness, muscle activity, nervous system and heart. However, too much caffeine consumption has the same effect as the effects of prolonged stress. Research also shows that there is a relationship between caffeine consumption with high blood pressure and cholesterol. If you include people who can not live without coffee, began to slowly reduce your coffee consumption.

2. High-fat foods, and cooked by frying gives the immune system affects the human body. Stress itself is affecting the human immune system, you should not exacerbate the high-fat foods.

3. Foods made from animal fat. High-protein foods that stimulate the body to produce dopamine and norepinephrine. Both are often associated with anxiety and stress levels.

Here are tips on food intake in times of stress.

1. Foods rich in minerals and vitamins. The best sources are fruits and vegetables fresh and not experiencing the process many times. Juice and a salad with minimal dressing could be an option.

2. Consumption of good fats such as olive oil, avocados and nuts.

3.. Stress can increase blood pressure and lipids, so you should notice your heart health. Try to consume more salmon, tuna and flaxseed that contains both omega-3 fats are good for heart health.

4. Expand drinking water. Water helps to detoxify the body of toxins and help absorb nutrients.

5. Eat small portions but with a frequency more often. This helps the body to digest food and prepares the body deal with stress.

10 healthy ways to cope with stress

1. Accupressure. Massage-massage at some point will help you stimulate healing points. This procedure is very good to help you relax and help relieve fatigue. Accupressure also been shown to help people to sleep more soundly at night.


2. Sports. Very effective exercise to help cope with stress because exercise will accelerate blood circulation and open heart to receive more oxygen. Exercise will also help you to be able to sleep better at night. Energy released when we exercise will also stimulate our body to produce more endorphins which are hormones that cause us to feel happy.

3. Hobby. If someone is experiencing severe stress, it is a good way to release stress is to channel it in the form of hobby. Hobby that involves many people in one group are also highly recommended for this hobby will be very conducive to one's social life.

4. Drinking Water White. Only by drinking one or two glasses of water will help you to be more relaxed and with enough fluids, you'll avoid the tiredness and fatigue that will further exacerbate the situation if you stress.

5. Massage. If the massage is the best way for you to escape from the stress, then start lighting candles and aromatherapy massages do after you work all day. Massage is not only a powerful way to soothe your mind and your soul after you all day activities, but also can help to stretch the muscles fatigue and stimulate circulation. Even the massage, gentle massage and light from your husband will help you to sleep better.

6. Meditation. Experts say that the most effective ways to cope with stress is meditation. Because meditation can help a person to clear your mind and concentrate on the surrounding natural tranquility. Has proven that meditation for 15 minutes to rest and tranquility more than sleep for 1 hour. But actually only a 1-2 minute meditation each day can have positive effects for your incredible. Begin by sitting upright and empty your mind. Meditation will help us to forget the thoughts and concerns that cause us to be stress.

7. Eat nutritious foods. At the moment we are in a state of stress, eat regularly and foods containing low carbohydrates will help maintain blood sugar balance. Eat foods containing too much carbohydrate is not a good thing because it will increase the content of insulin in the blood that will cause you to feel tired.

8. Sex. If you still do not know, sex is an effective way to cure almost anything, including stress, too!

9. Sleep. Fatigue is not a good condition to cope with stress. Condition of sleep deprivation will make you see the problem of excessive and exacerbate the situation.

10. Therapy. By visiting therapist regularly will help you cope with stress

Body Scrub: Smooth circulation

Tuesday, October 13, 2009

Though still new, including in the western world, this body scrub has become a tradition in the countries middle east for centuries. Use a body scrub when you feel the need to conduct in-depth cleansing for the blood circulation.

Scrub oranges
Scrub fresh citrus fruit aroma and a slightly rough texture that can help rid the skin cells die and merangsag blood supply. Your skin feels fresh and healthy. This recipe below is enough to five treatments:
45 ml sunflower seeds that have been refined
45 mlm porridge oats medium
45 ml coarse sea salt
45 ml of orange peel that has grated
15 ml grated lemon rind
3 drops of essential oil grape fruit
closed glass bottles
almond oil

Mix all ingredients thoroughly and store in glass vessels sealed. When ready for maintenance, take 1 / 5 of scrubs. After that, in a shallow bowl, mix the material with almond oil until it becomes a kind of pasta. Open all the clothes and stand in the bath up. Apply this scrub on your entire body as he gently massaged. Pay special attention to areas of dry and hard skin like elbows, knees and heels. Clean the remains of scrub before bathing or flushing

Healthy Lifestyle 7

Monday, October 5, 2009

Health problems can occur at any time, especially if we are unaware of the symptoms and causes. Without we realize the lifestyle and diet is unhealthy primary causative factor.

Although there are other causes that can not be avoided such as genetic factors, environmental pollution.
To stay healthy, there are many ways to get it. One of them, follow these 7 tactics and get a better quality of life better:

1. Clean air, the lungs were healthy

To avoid respiratory problems, breathe clean air and healthy. How? No need to bother looking for the mountain air, the morning air was very good for your lungs. Also avoid too polluted air, such as cigarette smoke, fumes or dust. Clean the house and work space regularly, including furniture, fan and AC.

2. Drink plenty of water

Water is the best of any drink. Get used to drink 8-10 glasses of water per day. These habits will help maintain the smooth functioning of the kidneys and urinary tract. Strive to drink warm water at night and cool water (not ice water) in the afternoon. Add a little lemon or lime. Good addition to freshen up, drink it while helping remove toxins from the body.

3. Consumption of nutritious and balanced menu

Choose the menu with adequate nutrition, balanced, and varied. Expand the consumption of green vegetables and fruits that contain lots of fiber and nutrients the body needs fiber. Avoid junk foods and processed foods, as well as reduce consumption of salt and sugar. One more thing, do not forget breakfast! Because the breakfast can support our activities throughout the day.

4. Balance between work, exercise and rest

Working hard without a break had nothing in it for you. Get used to break regularly 7-8 hours at night, and do not often stay up or sleep too late. Try to use free time for mild exercise to relax the muscles joints.
With exercise 2 - 3 times per week, for 30 - 45 minutes, enough to make the body fit and excellent stamina.

5. Headwork Control

The brain, like our bodies, he also needed a break. Not too give too much weight, because the brain also has a limited memory. Do leisure activities that make the brain work more relaxed, for example doing a fun hobby, like painting, reading the latest novel or just listening to music.

6. Live a life in harmony

Human beings are a microcosm of the need to comply with the macrocosm of nature as if he wanted to stay healthy. Do all that as a preventive effort to always remember the sage advice to "make well before thirst arises".

Use common sense! That's the key, do not sacrifice life itself to obey the pleasure of living through bad habits and risky. For example, drinking, smoking or using drugs. Try to live in harmony, avoiding the risk of emotional or psychological stress.

7. Use nutritional supplements

Only if necessary! Our bodies need antioxidants (beta-carotene), vitamin C, vitamin E, and selenium. All of these substances needed by the body to enhance vitality and extend life expectancy. To obtain many ways that can be done.
In addition to fresh foods, could also be a way to consume a lot of health supplements on the market. Instead, the use of dietary supplements is more recommended as an alternative therapy course, with the priority of the food supplements that have been researched and useful.