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Archive for December, 2010

Eliminate body weight is not easy, but keep it back no longer is even more difficult. As many as 95 percent of people who diet, returned to its normal size before the diet within 5 years. However, the remaining 5 percent managed to keep the size of the body such as after the diet. Want to know the secret?

1. Considering body weight once a week
Some studies show that regular body weigh, by putting weights in the bathroom could keep body weight that was lost for no return. Because, when you realize that was an increase in weight, you will be easier to eliminate it with diet and exercise do a little extra. But you do not need to weigh myself every day, just once a week.

2. Five fruit and vegetables
Women who eat lots of fruit and vegetables (at least five servings per day) had a ratio of 60 percent of his body weight to distance than those who do not consume too much fruit and vegetables. This research was discovered by the Centers for Disease Control and Prevention (CDC). Fresh fruits and vegetables rich in fiber and water, which helps the body feel full longer and healthier.

3. Guard your habits at work
Nearly 55 percent who blamed the crash dieting habits in the office as pensabotase diet. Another way to prevent that you do not fail the diet is to keep foods high in fiber or a serving of nuts in the office drawer and if you feel like snacking, grab a low calorie snack that. To avoid eating too much during a meeting with business associates, try eating a light meal so that stomach once a sufficient charge.

4. Set aside half an hour a day
Matching healthy eating and regular exercise and adequate to keep the body does not return “contains”. You will be more likely to keep the body still ideal if the time set aside 30-60 minutes a day several times a week for exercise will be good to maintain body weight. Perform regular exercise to help burn calories while you rest well. Plus, if you are diligent exercise, you will be able to eat sweets occasionally.

5. Avoid fast food
Those who shy away from fast food claimed to be easier to maintain body shape than those who ate fast food at least twice a week. Research shows, 62 percent of people who do not eat fast food more able to maintain her weight.

While you will be eating outside the home, choose a healthy diet, and low in fat, choose foods with way too ripe roasted, broiled, grilled, dry-sauteed, poached, or steamed. Select opening menu that consists of fruits or vegetables. Avoid soup of cream, choose which of the broth due to lower calories and fat.

Prepare your own food will make it easier for you to make sure the food you eat low in fat and calories. Try searching for a recipe book that low-calorie diet but still nutritious.

Storing food on the desk, or in a desk drawer, are common in the office. On average, women do it, just in case if at any time suffered from hunger during the afternoon. However, if you want to snack foods, we suggest you bring food to the cafeteria. Because, according to new research from the University of Bristol, eating in front of the computer can make you consume more calories.

In experiments conducted by a team of researchers, respondents whose eyes were glued on a computer screen while eating feel less satisfied than those who concentrate on food. Half an hour after eating, these respondents tendency to snack more than double that did not eat at your desk.

“These results add evidence from our laboratory that cognition, memory and attention in particular, played a decisive role in appetite and food servings in humans,” explained lead researcher, Dr Jeff Brunstrom.

It is estimated that focused attention to the computer screen when you’re eating can also increase our food intake throughout the day. If this happens every day, it will affect your body weight.

From various previous studies have also shown that the stress in the workplace have a significant impact on one’s diet. University of Leeds, for example, found that even though you eat less when under stress, you tend to frequent snacking. Preferred snacks also tend to be high in sugar and fat.

According to medical research, women are actually not as often as the man who enjoys his lunch at his desk. Even so, women’s food choice is more influenced by the stress and long working hours. This makes them more frequent snacking.

Fats in the body often makes us look insecure. But do not think all fats are the same. There are also good fats that can help us healthier and even help burn fat, called omega 3.

Omega-3 can help us stay physically healthy and slim. Unknown, omega-3 can lower blood pressure to increase the level of serotonin, a chemical in the brain that makes us feel good. Then, how omega 3 helps us to burn fat?

As is known, our ancestors have lived since 4 million years ago. More than 99 percent of men in that age is a hunter and gatherer of food. This lifestyle gives people in those days the balance of intake of omega 3 and omega 6 in the number of ideal proportions, between 1:1 and 1:4. However, this change is expected around mid-1800s. At present, our lives are rich enough grains and nuts, but poor in marine food intake, resulting in an imbalance of omega 6 in the body.

This imbalance creates health complications in the life of modern man. Most of us consume foods rich in omega 6, such as vegetable oils, and excess intake can cause fat deposition and increased inflammation.

The function of omega 3, is basically like spraying water all over our body quell inflammation. Omega 3 lipogenik defuse the result of genes, which regulate the production of fat. Intake of omega 6 and 3 in sufficient quantities to help maintain these genes remain balanced.

Omega 3 also reduce the level of insulin resistance in our cells. Insulin resistance is a condition of our body’s cell receptors become resistant to insulin, a hormone that helps regulate energy metabolism and carbohydrate in the body. Insulin causes cells in the liver, muscle, and fat tissue accumulate glucose in the blood, store it in the form of glycogen in liver and muscle.

Over time, these receptors can not work optimally and “blocked” due to working too hard in the pancreas (the organ that produces insulin) due to excessive intake of carbohydrates, or too much stress hormones in the blood. This will result in insulin and carbohydrate molecules are stored as fat, not distributed to all our cells. Omega 3 helps open blockages in it and make the insulin receptors to work in the right function. The characteristics of a person in a state of insulin resistance is the accumulation of fat at the waist.

Intake of omega 3, preferably between 1g-1, 5g per percentage of body fat. The best way to get omega-3 consumption with the proper dosage is to consult your doctor.

For someone who has about 25 percent body fat, is recommended to consume 20-25g fish oil per day for several weeks, combined with the intake of seafood, like salmon or sardines. However, too much intake of omega-3 could interfere with the metabolism of fatty acids in the body. So, about 4-6 weeks, you can reduce the intake of omega-3. For further information, consult with your doctor.

Have you noticed the form of your foot or other body part you are looking slightly swollen or increased body weight shortly before menstruation? Some women will experience this before menstruation.

This is a common thing to happen. According to him, this occurs because of water retention that occurs before menstruation. One problem is the swelling of the legs that felt a few days before menstruation.

When this happens, the easiest way to cope is to reduce salty foods (chips, fries, olives, fast food, etc.), it is advisable also to augment drinking water a week since the estimates you’ll get your period.

Another suggestion, if you’re the type of person who a lot of standing, try to wear thin stockings to keep circulation but prevent swelling.

Alternatively, when you sit down, lift your leg several inches off the ground. For example, prepare a small bench or whatever object you can put under the office desk to prop your legs while seated. Another way, which requires the advice and consultation if the water retention is disturbing is to take a diuretic drug in low doses.

Natalie Portman looks so supple and flexible as a ballerina playing the character in her latest film, Black Swan. Mary Helen Bowers, Natalie fitness trainer for the film, describes four key exercises to build her small frame looks sturdy, but still feminine. To begin the exercise, Mary, who is also the founder of Ballet Beautiful, said the capital only a mattress. Next, do the following exercises:

1. Extend your body
How, by stretching hands and feet, and do as if the spine, leg, and arm bones can be stretched to the maximum extent possible.

Stretching before and after exercise will keep your muscles remain supple, and help lengthen the lines of a ballerina’s limbs. Begin by lying on your back and lift one leg, ankle, pulling slowly toward the head. Try flexing your knees in the straight state. After that, replace it with the other leg.

2. Exercising your abdominal muscles
For a ballerina, the center of balance is everything. Creating a strong center of balance begins to build abdominal muscles strong.

Lie down with knees slightly bent and arms outstretched to the side of the body. Then, slowly lift your body with both legs and arms still in its original position. Contracted when your stomach will begin to bring their two arms are outstretched toward the abdomen. To maximize the contraction in the stomach, pull your stomach inward. Then, close and open your arms when raising and lowering the body onto the floor. Repeat 30 times.

3. Strengthens back muscles
Ballerina could be identified from a tight ass. To begin to shape your butt, start by putting both hands and knees on the floor, with body position as will crawl. Pull one knee to your chest, then extend your back leg straight back. Stretch the knee to the extent possible, then pull back toward the chest. Repeat 30 times, then replace the other leg.

4. Build muscle arm
Ballerina is also known by their posture for an elegant, powerful, and flexible. To establish such a posture, sit on the mat, then Extend legs straight ahead and place your hands just behind your hips, with fingers facing the outer edge of the mat.

Then lift your hips while flexing your elbows, keeping your shoulders open, and your neck elongated. Pull it firmly into the stomach, then bend your elbows slightly. Repeat this movement 30 times.

It is often echoed that water intake is very important and necessary in helping you lose weight. Not only in the form of beverage intake, water can also be intake on foods that contain water, such as fruits and vegetables. In a study conducted at the University of Tokyo, found that women who eat foods rich in water content have a low body mass index and waist circumference are small. The researchers speculate that the water in foods can make you full, thereby reducing the desire to eat in large quantities. Add the intake of foods rich in water below to keep you full longer.

Broccoli
Broccoli is a vegetable that is rich in fiber and calcium.

Cabbage
Cabbage has a high antioxidant content, and good to help add body’s immune. Enjoy in-oseng oseng form or additional to your main meal.

Cauliflower
Cauliflower phytonutrien proved to have good content to fight cancer, and rich in vitamin C and folate. Enjoy in the form of raw or steamed to maximize the antioxidant function.

Leaf lettuce
Lettuce leaves contain 60-70 calories per pound, it’s no wonder these foods be the target for the dieter. Romaine lettuce is a vegetable rich in vitamin B, folic acid, and manganese, which helps regulate blood sugar, and it is important for immune function. Select another variation of leaf lettuce, which has a purplish or green leaf color-red for the different nutrients, add fresh vinaigrette for a flavor enhancer.

Radish
These colorful vegetables are rich in potassium, folic acid, antioxidants, and sulfur that aids digestion. Do not dispose of all vegetables is on the top, because it contains vitamin C and 6 times more calcium than a lot of roots. Add pieces of thin radish in your salad.

Spinach
This soft vegetables rich in iron, folic acid, and vitamin K. Spinach also contains the antioxidant beta-carotene and vitamin C that can fight disease. In addition, spinach is rich in phytochemicals lutein which helps maintain eye health.

Although exercise often walk considered “less challenging”, but you can burn more fat if you know how. You do not even need to make an effort too hard.

Avoid steep climb
Do not assume that walking in the streets and steep uphill better at burning calories.

Swing your arm
When walking, we will automatically arm swing to the rhythm of our steps. Swing your arms are bent with gusto. Besides can make you run faster, also burn more calories.

Take small steps
The best way to increase calorie burning pace and is taking steps shorter and faster. Walk the 100 steps, and then restore themselves for one minute. Stepping back 100 steps, and then try to reduce the time break of five seconds of your time. Repeat 12 times.

Set the destination point
Select the destination point (eg stop sign, park benches, etc.) and speed up your steps until you reach the goal. Then walk more slowly for the same distance.

Involve the calf muscle
When you set foot foot front, put out your legs as if she were to clean chewing gum from the soles of your shoes. This will make the calf, hamstring (muscles along the back of the thigh to the back of the knee), and buttocks muscles go to work. The more muscle you use, the more calories you burn.

Choose the right shoes
To obtain the greatest strength of the repulsion of your feet, choose footwear with a little cushion, but with the front of the shoe that is flexible or pliable.

Standing body
When your body in a straight position, back and buttocks muscles are able to work more powerful, so you can run faster and burn more calories. Stand up straight, stretch your back muscles with the spine straight. Make sure your ears and shoulders are also aligned with the hips.

Increase heart rate
When you wear a heart rate monitor, you can act as a personal trainer who keeps you to step into the optimal fat burning speed. That gives you a boost when you step too slow, but also slow you down if you push too hard.

Add the power of
Simple movements such as push-ups and lunge cause more muscle work for the main combustion. When you walk, stop every five minutes and do the push-up or lunge for one minute. This additional strength will help you launch your metabolism in the long term.

You want to be a raw foodist, but including those that are less or not at all like vegetables? Do not retreat first. Your antipathy towards vegetables, especially raw, can be anticipated with the following steps.

1. Change mindset
If you associate a vegetable with a bad taste in the tongue, no matter how that is done, you still will not be able to enjoy it. Change the view, and feel the difference.

2. Try to exercise sensitivity of the tongue
For years, flavorings, artificial sweeteners, and other artificial food substances unwittingly been dulled sense of taste. That is why we must reduce the foods that contain these ingredients from the daily diet. Thus the sense of raw fruits and vegetables will be more acceptable to your tongue.

3. Start slowly
No need to change your diet drastically. Enter a vegetable, fruit, and raw nuts in the daily menu. For example, with fill in food. Try to enjoy the salad with mayonnaise dressing first. Then, change to the raw dressing or no dressing at all.

4. Garnish plate with the “rainbow”
Like the rainbow, too colorful vegetables. Each color represents the vitamins, minerals, and taste different. Enter the vegetables and fruits that have never been tried in the “rainbow” you. Fill a plate that looks pretty definitely add to your taste.

5. Modify the vegetables into juice, soup, or sauce
Be creative! If at first you are still hard to chew raw vegetables in the form of original, change it into juice, soup, or sauce. Inspiration you can get from raw food recipe book or a variety of raw food sites on the Internet.

For fear of diet would interfere, then every time you go into a restaurant, the drinks you ordered is water or mineral water. In fact, there is a healthy beverage alternatives that could spoil the tongue as well as friends who fit to accompany your leisure time in cafes. See a list of the menu, then select one of these drinks.

Tea, Please
There was the usual, but extraordinary properties. Immediately get benefits by choosing the right type of tea. A glass of sweet tea did seem fitting combined with all kinds of food, but a combination of tea and sugar surplus will actually be bad for health and body shape. As a good alternative, choose tea like this, be warm or cold, according to taste.

* Green tea
A full glass of green tea are guaranteed capable of making stable weight. Let more spirit drink it, it helps us to recall the results of research in the International Journal of Obesity. It is said, the content of polyphenols contained in it can accelerate the body’s metabolism, making fat easier to burn. Than those who drank regular tea, you have the possibility of weight gain 22 percent lower if drinking this tea. Not including the content of antioxidants that can reduce your risk of cancer and heart disease.

* Black tea
As a variation, try substituting custom made coffee in the morning by brewing black tea. The content of caffeine it has turned out to be able to make you “aware” and excited like a cup of coffee. The difference, black tea has a far greater benefit, especially for you. The reason, drinking tea regularly may reduce the risk of skin cancer to 30 percent. That’s thanks to flavonoid content and high antioxidant, in addition to maintaining the beauty of the skin. So, do not miss the opportunity to get the body healthy and smooth skin.

* Chamomile flower tea
Naturalness chamomile tea would you feel in a cup of warm water and no sugar. If there is, choose a tea that are served along with the original rate, so delicious. Breathe the fragrance just before drinking. The aroma can slightly reduce the desire to eat a lot, in addition to lowering stress levels. As reported from the University of Pennsylvania, one cup tehini can improve your mood mellow at night. Suitable, right, for a drink after work with a little relaxation?

Fresh Juice Looks Yummy …
Healthy too, of course. But do not juice a message from this or that, despite all the healthy fruit, not all fruits can be used as an alternative to plain water. You can order this some kind of juice with a bit of demand, “the sugar one tablespoon of course, okay!”

* Orange juice or orange juice original?
If you choose to eat a serving of burgers or pizza, it’s good to choose the orange juice. It deals with the study results are contained in The American Journal on Clinical Nutrition. The results show that fast food is paired with a glass of pure orange juice can reduce the risk of damaging the arteries in the blood caused by free radicals compared with white water. The secret is the high content of antioxidants in citrus fruit that can protect the heart from inflammation.

* Cranberry juice
Erratic weather seemed to force the body to have more staying power. Consuming vitamin C in sufficient quantities could be one solution. You can get it in a glass of cranberry juice. This drink provides 39 percent of the daily requirement of vitamin C and is able to prevent disease gusu and urinary tract infections. Natural compounds used for reducing the number of bacteria in the mouth. Because cranberries are still fairly rare, you can replace it with fresh strawberries.

* Tomato juice
Not without reason that many restaurants that serve tomatoes as beverages, vegetables, or mix food. In addition to the cheap price, tomatoes are rich in vitamins and lycopene, which protects the body from cancer. Make friends while eating less fatty foods or menu-burnt fuel.

How about Chocolate Milk?
Chocolate Milk has a carbohydrate and protein can provide a lot of energy intake. If activity at work requires you to do a lot of motion and potentially make the body tired, drink a glass of chocolate milk is low in sugar. Abortion able to repair damaged muscle tissue due to fatigue and reduce pain in the joints. Besides, can make you feel full longer. This is the result of research that revealed by the American College of Sports Medicine.

During this time, yoga is known as a relaxation technique through specific movements. These movements are considered quite difficult, until finally making people reluctant to participate because he felt his body is less flexible. What can be done yoga for women who feel less flexible? What is the use of yoga for women?

Do yoga and its relation to healing?
Yoga is a meeting of the mind, body and soul. Yoga brings all three of these things into one. Yoga uses gestures, postures to reach third. In yoga, there are a lot of physical exercise and movement. With yoga, you train your thoughts and feelings to be more calm. Yoga uses stretching while applying deep breathing. As you stretch the fabric, you will see a stretch in the fabric of the hole-perforated, and when you breathed oxygen, the oxygen will more easily enter and spread. Just as it is also on the body, when your stretching and breathing exercise, the more oxygen is good, spread to all parts of your body, your body will feel more comfortable and healthy. It would be very good also done for those who began to feel unwell. Yoga is preventive. So, if you practice yoga as well, to say you will rarely sick.

What is the essence of yoga?
In essence, yoga is about knowledge. More and more know how our bodies work, how we are as human beings, why the body needs a rest, and others. Yoga see our behavior as living creatures, yoga also noticed the presence of humans, animals too. When tired animal, he needs a rest, while a lot of energy, he ran. Yoga connects us to nature. Conscious or not, when we are working with full bustle of everyday life, we get rid of our natural lives. We should move, we are designed to move. But there, every day we wake up, sit down, go to the office, sat down again, then go home, and sleep again, we so rarely move. What happened, all the energy that is in us trapped, they eventually cause pain. We must allow that energy to move, then the healing process was going to happen. So, we need to balance ourselves, including in terms of food intake, yes. We began to do yoga, we will have time for ourselves. When we are balanced, we can actually do many other things.

What about those who say “I do not have time”?
They should be tried first with truly how it feels after yoga. If not, try first, feel, do not let other people tell you what it’s like. No one ever told me after yoga class they feel upset or want to be mad. Many say that they feel more calm, relieved, and energized. Yes, yoga also can make you more excited. Because with yoga, you release tension, fatigue, and therefore, you fill yourself with the new oxygen. Like when you sleep, your tired, sleep, when you wake up, you feel better. When you relax, you’re more energetic.

What about problems with the spine? Could not as flexible as they are not problematic.
Most people who have problems with your back, lower back, or just finished the operation, this happens because your body has accumulated with a lot of tension or bad posture. That can happen when you sit down with bad posture, forcing the body to shrink, or do not stand straight, or sit idly, and so forth. That would be dealing with such matters, because that’s most of us have a problem with the bottom of the stomach.

Because we do not provide space in the abdominal area, because everyday we force the body to bend when sitting or standing. Yoga teaches how we stand. When you stretch your spine, you are given space in the abdomen, when you make room, will have space for stomach look better and organs should also be in place. Our backbone was created to stretch. If not, it will bend. When he flexed, the organs inside the body will be bent to each other, no wonder, would a lot of problems in the abdomen. Plus, plus bad food, it will add a lot of problems in the abdomen. For yoga, there will be movements that are adapted to the condition of the body. No need to immediately perform complex and difficult movements, start slowly.

What about people who never felt himself quite flexible?
That’s the right person to practice yoga. Yoga does not need to dictate to you. All the perfect body for the practice of yoga. Yoga will train you to balance everything and help improve your body. How to strengthen the body that are less strong, and relaxes the overly tense.