6 Tips Fit When You Wake Up In The Morning

When we wake up we often experience drowsiness and body still feels weak attack. Though you have to get ready in the morning doing activities like taking care of children as well as couples or getting ready to go to the office. In order for the body immediately excited and did not weak when I wake up, there are six ways you can do healthy. good luck ..

1. Drink Water 
Start your day by drinking a glass of room temperature water (not too hot or cold). Then drink water again until breakfast time.In addition to preventing dehydration, water also helps rid the body of toxins. For maximum effect, you can add a little juice or lemon slices. Lemon contains electrolytes that are like electricity, refreshing tonic for the liver and the body.

2. Move 
After you wake up, do not be tempted to pull the covers back and laze around because it will make you more limp. Get up out of bed, doing stretching and jog in place. If your house is two-story, go down and up the stairs for a few minutes so that the body is ready to move to the next activity.

 3. Pull Breath In 
Take a deep breath in, then remove it slowly. When breathing, imagine beautiful things and fun. Repeat up to five times. This method can increase the level of serotonin (happy hormone). Keep in mind, in a deep breath, which really is the pick of the stomach, not the diaphragm. To ascertain whether the breathing is done properly, the stomach should bulge or expand when breathing.

4. Simple Yoga
Still not too excited? Try doing simple yoga moves such as downward dog and plank in the morning. This position will revitalize internal organs and chest and abdominal area. Makes it easier to get the energy and passion for activism.

5. Healthy Breakfast 
Avoid foods high in sugar and white carbs because it will make your blood sugar rise faster, but also falling rapidly. The result will be felt increasingly limp body. Eat a balanced diet rich in protein and fiber. You can get it from whole grains, steamed broccoli or apples.

6. Need Supplements When drinking 
Women tend to be more at risk of vitamin D deficiency and magnesium than men. These two important nutrients to help the body stay energized. Recommended consume 1000-2000 milligrams of vitamin D and 100-250 milligrams of magnesium per day. But remember, if only minimum level of dietary consumption of vitamin supplements and minerals are lacking from your daily diet.

Weight Loss Diets Without Torturing Your Body And Mind

When dieting to lose weight, many people who were short-lived because it was keeping a healthy diet is a pressure. The average dieter instill the mindset that when dieting, then he must starve, count the number of calories in each meal and snack should forget the bad.  

Though diet is not as scary as it was. Someone could set up a healthy diet without him realizing it. That is, the diet has become a habit, needs and everyday lifestyle. Here are some ways that you can do, so that your diet program successful

1. Do not Eat Snacks Direct from Great Packaging 
People tend to buy or wrap food in large portions because the average price is cheaper. The tendency of people who eat a snack straight out of the bag, he will continue to eat until there is nothing left anymore. Based on some research, people will consume 20-25 percent more when eating from a large container.The solution, Modification of serving size. Put snacks in containers / packaging smaller. Example ice cream 1 liter, can be divided into small places. Most delicious snack that only the first two bites. Rest we eat because unfortunately if not spent.

2. Choose Lean & Glass High to Drink 
An experiment involving professional bartender, asked the bartender pouring a drink-sized 1.5-ounce shot into two glasses. One in the high glass and slender, the other short and wide in the glass. "When poured in tall glass, fitting 1.5 ounces., But when they pour into a short glass, plenty of rest, 37 percent," he said.It means that people will tend to pour 37 percent more drinks into glasses were short and wide. Does not matter if the water is poured. However, your calorie intake will be excessive if it is high-calorie drinks such as cola, milkshake or cappuccino with whipped cream.

3. Replace Eat Big So Small Plates 
The average person ate 25 percent more when eating a large plate. Therefore, giving the illusion of a large plate of food look small. While the trend is filling plates with food until it is full. While a small dish will make food look great and full so we could keep eating so as not excessive.

4. Same portion, a Few More Calories 
When it is used to eating large meals, usually people would feel so full when eating smaller portions. But there are ways to work around this. With equal portions you can reduce your calorie intake.If you make smoothies blender just long. Happens a lot. Increasingly (food / drinks) blend, the higher the level of satisfaction. Alternatively if you eat a burger, stacked lettuce, tomato, onion. Meats little. (Amount) remains, but the content of vegetables . fewer calories but the same portion.

5. How to imitate French People Eat 
In the book titled 'Why French Women Don's Get Fat'. First, the French realized how much he should eat. Second, Before eating food they see first. Okay I want to eat rice by now, side by now. This method is useful for creating a mindful eating, where we will focus on the food available at the front of the eye. So that the level of satisfaction with higher food and prevent us from eating more than I should.The third is to wait 20 minutes before adding more food. Why should it be 20 minutes? In the body there will be biological reactions that make us love the brain signals that we've eaten enough, already had the energy to move again. And the signal that it took 20 minutes to get to the whole body.

8 Steps to Healthy Weight Gain

In previous articles have disclosed some tips popular weight loss and healthy for our bodies. But diet is also not dwell on weight loss alone, it turns out your diet can also apply to weight gain. At the time this article will be explained tips for healthy weight gain. weight increase program can be started with sufficient caloric intake. Here you need more calories than the body needs to maintain your ideal weight. For a woman, every day needs about 2000 calories. So to gain weight then you have to add calories of the average daily needs. Take the high-calorie diet, but must pay attention to health. Here are some healthy tips to gain weight on a diet that you can try

1. Complex Carbohydrates 
The body needs carbohydrates for energy. If you want to gain weight, you must consume enough carbohydrates. Good sources of carbohydrates come from fruits, vegetables and whole grains. Healthy carbohydrates can also be obtained from brown rice, boiled potatoes, bread and cereals made from whole grains.

2. Protein Low Fat 
Your body needs protein to build muscle, organ structure and function of keeping the body's immune system. You need to carefully choose healthy sources of protein, such as from fish meat, eggs, milk, chicken and beans. It's okay to eat meat, but only twice a week limit. Choose fresh cut meats and avoid the processed like sausages, salami, pepperoni or burgers.

3. Healthy Fats 
Required body fat as an energy reserve, maintain healthy hair, skin and nerve function. And, of course, contribute to weight gain. But you must be careful, consume healthy fats such as polyunsaturated fatty acids; omega-3 and omega-6. You can get it from salmon fish, nuts, olive oil and fatty fruits like avocados.

4. Complete Vitamin 
Eat colorful vegetables and fruits so that your vitamin needs are met. You can combine several vegetables and fruits a day. Basically, almost all fruits contain vitamin ranging from vitamins A, C, E, D, B, K, and so on. Eat at least five to six servings of fresh raw fruits and vegetables per day.

5. Inadequate Minerals 
Calcium, iron, zinc, phosphorus, iodine, sodium, potassium, and fluorine is a type of mineral that the body needs. This mineral type each function to form and maintain bone density and teeth, forming hemoglobin in the blood, regulate smooth muscle work, and many other functions. Almost all foods contain minerals such as vegetables, nuts, red meat, salt, milk or cheese.

6. Expand Water White 
Eat healthy drinks such as pure orange juice, guava, mango or vegetable smoothie. And the most important is water. It's clear, water white fade efficacious toxins in the body, digestive system, skin retain moisture, maintain kidney health. Drink at least eight glasses of water per day.

7. Sport 
A healthy body contains will not be realized if you are lazy to exercise. Types of cardio exercises such as jogging, brisk walking and aerobics can make the body look but do not contain excessive sagging due to fat. Besides routine also do weight training. This exercise can work your chest and arms more toned and beautiful.

8. Say No To Junk Food 
Stop your habit of eating junk food such as burgers, hot dogs, pizza, chips air-MSG or frozen processed meat. These foods contain saturated fats and trans fats are not only store fat but also increase the levels of bad cholesterol. Choose foods little or no sugar and most importantly, low in fat.

Benefits Of Coffee And Tea

Coffee and tea is a good source of caffeine and familiar we consume daily. Implies a useful addition, the program has two drinks a good role for the health of the body. Coffee and tea are sources of caffeine are similar but different. Which do you choose?

Coffee and tea beneficial to repel drowsiness and can improve your mood. besides it is also called a second beverage can streamline weight and increase muscle mass. Many more benefits of both these drinks, even according to the study found that coffee and tea efficacious to prevent several kinds of diseases. With various properties above would be a good recommendation for our daily consumption. But which one of them has a greater efficacy? The following is a summary of the various properties of both these beverages, may be useful

 
1. Repel Drowsiness
Per 8 oz (237 ml), coffee contains 95 mg of caffeine. This figure is much higher than that tea contains only 14-61 mg of caffeine. So, coffee is more effective to eliminate sleepiness.

2. Prevent Disease
In terms of preventing disease, coffee and tea are equally good. Both have different health benefits. Coffee, for example, lowering the risk of type 2 diabetes and skin cancer, while tea improve the immune system and prevent prostate cancer. In addition there are many benefits derived from the consumption of coffee and tea.

3. Slimming 

You're running a weight loss program? Consume green tea, as EGCG and caffeine in it helps shrink fat cells and make muscle cells more active.

4. Increase Muscle Mass 

Tea is better at burning fat. However, if you want to increase muscle mass, choose coffee. Caffeine can stimulate the muscles, so that can make you energized for exercise.

5. Improve Mood 

When the mood is bad, drink a cup of hot tea. This drink can reduce anxiety and tension.

Sources of Nutrients for Vegetarian

Being a vegetarian is a lifestyle choice. This option must be taken with a positive reason. Could have confidence in caring for animals, or for the sake of a healthier life.

Basically vegetarian has the ability in improving the health and emotional stability. According to the study, a vegetarian can live longer and healthier. This is because vegetarians avoid cholesterol and saturated fats that come from animal.

The key to becoming a vegetarian is consuming a diet consisting of fruits, vegetables, leafy greens, whole grains, beans and other vegetable food sources. Required balance, nutrient regulation, and full intention to be a vegetarian.

It is important to increase knowledge about nutrition. This is to keep the body healthy condition. The following nutrients are derived from a vegetarian diet as a substitute for meat dishes.

1. Protein
To get the protein you can get it from beans, soybeans, tofu, and peas.

2. Iron
These nutrients are obtained from consuming like spinach, dried fruits, cashew nuts, and tomatoes, as well as cereal or oatmeal.

3. Calcium
To get these nutrients, you can eat kale or broccoli product the easiest, basking in the morning.

4. Omega 3
Nutrition is often found in these fish, it can be replaced with soy beans and walnuts, avocados and olives.

Five Herbal Weight Loss

Consuming diet pills and supplements not without risks. Weight loss can indeed be reduced rapidly, but the long-term effects can be harmful.

Now, try switching to herbal drinks, whose effects can also help you lose weight. You can process the following five herbs or add your own drinks in cooking, because the effect is very good for keeping the body weight.

1. Cinnamon
Cinnamon so one of the best herbs to help you lose weight. Consuming beverages cinnamon may also help stabilize blood sugar levels. The effect, make you full longer, reduce hunger and speed up the process of fat metabolism.

2. Ginger
It feels warm and refreshing throat. Try drinking ginger juice every night before bed. Ginger, as quoted from Idiva, will help shed the piles of food in the digestive system and prevents fat accumulation and weight gain.

3. Turmeric
The color is yellow and the taste is very distinctive. In Indonesia, plain turmeric processed into acidic beverages. Turmeric have long been relied upon to lose weight because membanty shed fat tissue and preventing weight gain.

4. Cumin
A sprinkling of cumin on each dish will bring up the aroma of appetizers. Cumin is also widely cultivated in the form of capsules or a mixture of the herbal drink. You can take it at any time, is very good for digestion and increases energy production.

5. Black Pepper
The shape is small but it is very powerful. Black pepper contains a compound called piperine. This compound membantuk increase the body's metabolic processes, as well as the digestive system, so that fat burning occurs more rapidly.

Best and Worst Beverages For WeightLoss

When trying to lose weight, most people only pay attention to the food consumed. In fact, the drinks you drink also affect weight.Drinks were also influential in reducing weight by increasing metabolism, control appetite and reduce calorie intake.Here are some of the best and worst beverages for weight loss:




Best drinks

1. Green tea 
This is the best drink for people who can not do without caffeine every day. Some compounds found in green tea causes weight loss. Green tea has a beneficial effect on your metabolism which helps in absorbing fat from the body. Drink green tea twice a day.

2. Vegetable juice 
Pennsylvania State University conducted a study on the effects of vegetable juice on one's caloric intake. Found that a glass of vegetable juice before meals will help to eat 135 fewer calories. 
3. Coconut water 
It is so good to speed up metabolism and provide energy that can be used in the exercise to burn calories. Coconut water contains many electrolytes that increase the rate of metabolism. Make sure you avoid additional flavoring and sugar.

4. Yoghurt 
If you put a lot of yogurt in smoothies, calcium contained in it helps to burn body fat and abdominal fat in particular. These are the findings of a study conducted by the University of Tennessee. Greek yogurt is a healthy choice to make weight loss.

5. Fruit juice 
Fruit juices can not help to reduce calorie intake so much, but nutrients such as vitamins and antioxidants contained in fruit juice makes it a good choice, especially as a replacement for sugary soda.

Worst drinks1. Soda 
Carbonated drinks have many empty calories you do not need. Even diet soda does not help in weight loss, the effect is only temporary. 

2. Energy drinks 
Energy drinks used by athletes also full of calories. Added nutrients in it are available in other low-carb drinks.

3. Fancy Coffee 
Coffee with a little sugar and skim milk may not be so bad but that added to the whipped cream, ice cream and lots of sugar gives you more calories

.4. Beer 
 One glass of beer contains about 150 calories and usually people drink more than 2 servings. This is not good for you who want to lose weight.

 5. Full cream milk
 This drink is not a healthy choice for you. Cream contains a lot of calories that hinder weight loss.

5 Causes Almond Able Body Slimming

At the current time many weight loss programs offer varying with different lure for potential dieters. However, a healthy diet should be the main choice for yielding ideal weight. And now there is one alternative that is safe and healthy for your diet. The alternative is Almond.

Once the beans are tasty harsh avoided a lot of people, because it is high in calories and fat. In fact, almonds actually help with weight loss, because it provides vitamins, nutrients and healthy fats.
  

1. Healthier than carbohydrates
A study from the International Journal of Obesity found that a low-fat diet is accompanied by almonds can lose weight much better than a diet with complex carbohydrates. People who ate almonds, weight decreased by 18%. Meanwhile, people who consume complex carbohydrates, weight decreased only by 11%. 

2. Sources of unsaturated fats
Almonds are a source of monounsaturated fats, the healthy fats needed to maintain good nutrition. Unsaturated fats can lower bad cholesterol levels, lower risk of heart disease and play an effective role in weight loss. Unsaturated fats stimulate the fat burning mechanism in the body. 
 
3. Nutrient-rich
Almonds are rich in protein, manganese, magnesium, potassium, vitamin E, and vitamin B2. Calories contained in almonds do not cause weight gain rapidly, is different from other types of calories in food.
 4. Energy booster
Almonds are an excellent source of energy, as it provides vitamin B2, protein, manganese and copper. All of these substances are essential for weight loss, because it can make the body active longer without consuming calories from fatty foods. 

5. Weight Loss
A Spanish study involving nearly 9,000 adult participants for 28 months. Most participants were given almond least twice per week. As a result, those who ate almonds has 31% less likely to experience weight gain. Unsaturated fat content in almonds is believed to help stimulate the body's fat burning mechanism.

Lose Weight With This Breakfast Menu

You're on a diet to lose weight? in addition to consistent and disciplined and follow a healthy diet program that can be found in this healthy house, which should be noted as well is your diet. One is a healthy diet breakfast. Because according to some experts and the results of research on diet, breakfast has a very important role in weight loss. Enough to consume 400-600 calories, the body will get the full nutrients.
 
This is rarely applied by dieters. but it is important for your health. Because an empty stomach when you wake up, it is necessary to give food intake of healthy fats and fiber as an energy source.
therefore it is important you pay attention to the breakfast issue. Here are three filling breakfast menu as well as encourage better calorie burning.
 
1.Omelet Avocado 
Enjoy omelet with avocado, broccoli and bell pepper strips. Avocado is a fruit that is suitable for weight loss. This oval-shaped fruit which replaces sugar with good fats. Broccoli provides fiber intake to give a sense of satiety. While the bell pepper strips will help speed up the metabolism. Eggs provide protein intake as well as a sense of satiety until lunch hour.

2.Milkshake and Strawberry
Milk will give a good intake of protein for muscle building. The more muscles form the greater ability to burn fat in the metabolism. Strawberry gives fiber intake. If you like to add a little cinnamon to help slow burning carbohydrates so that blood sugar stable.
 
3.Low Fat yogurt plus fresh fruit and cereals 
Fat in the yogurt contains linoleic acid, which causes the body to stay slim. Therefore choose plain yogurt or plain. Add chunks of melon, strawberry and a few cereals that are rich in fiber. Adequate intake of fiber will make rapid weight losses.

Fresh Fruit Consumption Can Lower High Blood Pressure

Potassium content in fresh fruits have a big role to lower high blood pressure. However, a new study says consumption of fresh fruits and vegetables had no effect on blood pressure.
The research team analyzed data from a study involving 4,680 men and middle-aged women. Participants were selected at random in Japan, China, the United States and Britain.
For three weeks, the participants were asked to recall what they had eaten during the last two days and the participants' blood pressure remained well controlled. At the beginning of the study, their blood pressure was on the point of average or below 120/80, point the safe limit according to the Centers for Disease Control. In a study of people with high blood pressure were also observed.
The research team calculates the consumption of fresh fruit and fruit juice every person in units of grams per 1000 calories. People in the United States consume fresh fruit at least, on average 52 grams which is equivalent to half an apple per 1,000 calories, compared to China who consumed 68 grams. While fruit juice is not commonly consumed in Asian countries, but the United States consume an average of 46 grams or less than half a cup.
For the whole group, found no association between fruit consumption and blood pressure. When the researcher team just look at Japan and China, even blood pressure showed a slight increase in the number of fruit consumption.
It still has a lot of limitations because they have little scope and only one group of people observed over a period of time. So, other studies are needed to support.
Not all nutrition experts support this latest discovery. This study should not deter people to eat fruit that has been shown to be important in parts of a healthy diet. 
That most doctors do not expect a lot of fruit consumption can lower blood pressure automatically. But the consumption of fresh fruits and vegetables can help to achieve a healthy weight which affects the blood pressure reduction.

Lower The Risk of Stroke With Fibrous Vegetables And Fruit

Fiber fruits and vegetables is good for digestion, also for the health of blood vessels. Researchers from the University of Leeds' School of Food Science and Nutrition, found regular consumption of fiber reduces the risk of stroke.

Previous research claimed dietary fiber may reduce the risk of stroke, including high blood pressure and bad cholesterol levels. In this latest study, researchers found each increased 7 grams of fiber per day was influential to 7 percent reduction in the risk of stroke.
 
Consumption of fiber-rich foods such as whole grains, fruits, vegetables, and nuts is very important for everyone. Especially for people who have a risk of stroke as those who are obese, smoking, and high blood pressure.

In this study, the research team analyzed eight studies published between 1990 and 2012. In the study reported a collection of some types of stroke risk observed. As the most common attack is schemic stroke, type of stroke in which a blood clot to the brain occurs.

Three other studies evaluating the haemorhagic stroke occurs when blood vessels bleed into the brain or the surface. Other stroke risk factors such as smoking and age are also included. Results showed that the amount of dietary fiber consumed relative to the total decrease in the risk of stroke.

Studies show people who eat a lot of insoluble fiber have lower blood pressure and lower weight. The second thing that triggers stroke risk. Insoluble fiber found in foods such as whole wheat, whole grain, vegetables, fruit skins, and wheat bran.