Klatenkid's Blog

Choose which one, Rice or Potatoes?

klatenkid — Tue, 24 Nov 2009 05:43:02 +0000

Many people who use the potato as a staple food in their diets than white rice. Sehatkah option?

Potatoes are rich in vitamins A and B, carbohydrates, fiber, sodium, potassium, phosphorus, and iron. Phytonutrient content of the potato is also a nutrient that functions as an antioxidant or free radical stress. In addition, the density of carbohydrate calories, but with a value smaller than the potato rice, make the food derived from these ivy became a prima donna in our diet program menus. Just imagine, one medium-sized potato contains about 150 calories. Meanwhile, in a plate of rice can be contained up to 240 calories.

If so, is really potatoes better than rice? Do not be too hasty to conclude, as Dr. Diani Adrina, SpGK, doctors nutritionists from Mitra Kemayoran Hospital, says it has a glycemic index of potato is higher than rice. Because in 2 grams of boiled potato is glycemic index of 84, while the rice is only 64.

Foods with high glycemic index may cause some disruption to our health, such as increased blood sugar, suppress good cholesterol, and increase the risk of heart attacks and diabetes.

Therefore, appropriate steps to enjoying potatoes is to limit the intake of potatoes we eat. If you want to eat potatoes, avoid fried potatoes and better choose a boiled potato or baked with the skin. Do not forget to always accompany a potato with broccoli or other vegetables.

Specifically for people with diabetes or high risk of diabetes, more wisely if we can eliminate the potatoes in a list of our daily diet. Alternative safe from tubers class that has a lower glycemic index is a sweet, rather than potatoes.

(Lily Turangan / Astrid Anastasia / Prevention Indonesia)

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Eat Before Sports Rules

klatenkid — Mon, 23 Nov 2009 09:57:41 +0000

When exercising, the body must have enough energy to burn. Therefore, before exercising, make sure we do not forget to eat. Conversely, we also should not exercise with full stomach alias too full, because it will make us uneasy. When it is appropriate to eat, and what to eat? Dr. Michael Triangto, SpKO of Slim & Sports Therapy, Mal Taman Anggrek, West Jakarta, to explain it to you.

Basic rules
Glucose is the main energy source is needed in the move. To obtain adequate glucose before exercise should consume foods that are easy to digest and are loaded with carbohydrates. In essence, eat snacks that are high in carbohydrates, like baked potatoes, pasta, bagels or 2-3 hours before starting exercise. Fruits are rich in carbohydrate content, such as bananas and apples, also can be used as an alternative.

The important thing to remember, always eat enough. Never until the glut of excess than to make the body lazy to move, also would cause a full feeling very uncomfortable, even cause abdominal cramps, and increase the likelihood of vomiting or nausea while exercising at least.

While the food should be avoided prior to exercise is a lot of foods that contain fat. Why? Because fat takes longer to digest. Fats will also stay in the stomach for a prolonged period. In addition, fatty foods will draw blood to the stomach to aid digestion, which has the potential to cause abdominal cramps, seizures, and other discomfort. Other foods that also should be avoided are meat, fried foods, pastries are too sweet, candy, and the like.

Appropriate time and type of food recommended
* 4 hours before exercise should eat rice with side dishes, or potatoes, or low-fat cereal, plus fresh fruit or fruit juice / vegetable.

* 2-3 hours before exercise should eat lighter foods, like bread, fruit, yogurt, or a high carbohydrate energy drink.

* 1 hour before exercise, choose a sports drink or fruit that contains water or fruit juice and vegetables. Drinks in this phase is more aimed to cover the need for fluids. Note the number that do not go overboard because it would make more body weight and mempersering urination.

(Teresa Puspayanti / Tabloid Nakita)

Killer Stress Nutrition

klatenkid — Thu, 19 Nov 2009 01:57:55 +0000

Keep calm yourself and your brain with the following nutrients to make sure you do not get stuck acute stress. Here are the nutrients that are presented by Elizabeth Somer, RD, author of Eat Your Way to Happiness to fight stress. Oranges, lemons and other citrus fruits Vitamin C in oranges and other citrus fruits can help lower stress hormones. If you consume natural vitamin C regularly, you will feel more calm and able to deal with difficult situations.

Nuts
A handful of nuts will make you feel more full and more satisfied because of the low glikemiknya index. Levels of high glycemic index can raise blood sugar levels (the cause of mood changes suddenly). Vitamin E, arginine (amino acid), and magnesium are substances in nuts that are believed to help overcome the effects of stress.

Leafy green vegetables
Green leafy vegetables that contain folic acid, such as kale and spinach can relieve depression, while increasing blood flow to the brain. If you do not consume at least one serving a daily menu, you may be folic acid deficiency. If you are not always able to consume these green leafy vegetables, try to consume a multivitamin containing folic acid.

Salmon
DHA (omega-3) umumya found in fish such as salmon, mackerel, and sardines. This substance is believed to reduce the risk of depression and dementia. I was so stressed the close connection with the intake of omega-3, American Psychiatric Association recommends a person who was in therapy of antidepressant drugs also add omega-3 intake.

Dried cherries
Potassium, magnesium, and vitamins are an existing content in the dried cherries. These nutrients can block the body stress response. Dried cherries also keep the brain stay healthy, because it is believed rich in antioxidants (including vitamin C), which can prevent damage to brain cells.

The Cheaters Diet, Free Eat at Last Week

klatenkid — Fri, 13 Nov 2009 06:15:43 +0000

Creator of this diet, an obesity specialist named Dr. Paul Rivas said, resting on a diet for 2 days can increase the body’s ability to burn fat, while maintaining your commitment in the diet. You want to try it?

5-day diet, 2 days off
Different types of diets promising course ideal body shape after living it. Nothing except the cheaters diet. By providing time off every two days a week, you are free to enjoy any food at the time dating. However, this diet still able to lead you to achieve that body shape coveted. How?

According to Dr. Rivas, the weaknesses of each dietary pattern today is decreased metabolism after you reduce portions. In fact, a good metabolism is highly necessary in the process of burning calories. Well, “off diet” for two days, aims to boost your metabolism again after restricting food intake for 5 days before. The result, when back on a diet on Monday, the body will burn more calories than if you stay on a diet at the weekend.

However, despite being “cheated”, you should not eat like people were “revenge”. Indeed you may eat any kind of food in larger portions than usual, but not too much. Avoid all kinds of snacks that actually trigger your appetite and make you unable to turn before the finish in large quantities at once.

Physically active should
In order to get the desired results, you also have to balance this diet with physical activity. However, that is not the routine way to go to the gym for a workout. Dr. Rivas only advise you to reproduce perform daily activities that involve physical activity. For example, completing chores, playing ball with his nephew, washing cars, and prefer to use the stairs rather than elevators.

In addition to burning calories powerful, the types of activities can be done by whenever you have time. No special preparations are necessary to do so. So, you can not plead not have time to exercise. What is important, you must remember to always be active. So, before your ass landed on the couch, think about what activities to be done next.

So that the body does not lack nutrients when on a diet, also recommended to take vitamin supplements. Yerba Mate, L-5 HTP tyrosine, green tea extract, and Mucana pruriens is some kind of supplement recommended by Dr. Rivas. It’s just that, some experts still question the effectiveness of these supplements, as they are not clinically proven. Therefore, it is better to consult your personal physician about what type of supplements should be selected.

Mediterranean diet
You want to try this diet? If yes, start with how to structure the daily menu. Dr. Rivas suggested to follow the Mediterranean diet. Namely, choosing foods low in calories and rich in unsaturated fat and consuming a variety of grain products. You can get these nutrients intake of seafood, vegetables, olive oil, various kinds of salads, and berries. Do not forget to also control the amount of each type of food into the body. Standards; fill half your plate with vegetables and fruits, a quarter with protein sources from fish, lean meats, and chicken, and another quarter with grain products. You also can not eat sugar, bread, saturated fat, and alcohol.

In his book, The Cheaters Diet: Lose Weight by Taking Weekends Off, Dr. Rivas gave examples meals three times a day punctuated by two snack schedule, as follows:

Breakfast: two eggs (cooked in any way except fried), a glass of orange juice or grapefruit half of the fruit, a cup of coffee or tea with sugar and artificial non-fat milk.
Lunch: Tuna slice medium (cooked with olive oil, lemon, mustard, tomato, and lettuce), a portion of any type of vegetables, a glass of water or diet ice tea.
Snack: a handful of roasted peanuts with no added salt and oil. * Dinner: piece of medium-sized chicken breast (cooked by roasting), steamed broccoli, brown rice.
Snack: a cup of hot chocolate made with added sugar.

Easy up early

klatenkid — Thu, 12 Nov 2009 02:03:26 +0000

Up in the morning after the previous day tired of working, it felt very heavy. Moreover, if built in a state of shock because of the alarm is sounded tight, or suddenly awakened by someone else. When we were little, we could find a reason to get up in the afternoon. But as adults, increased responsibility, then get up early is a must in order to accomplish a lot more quickly.

For many people, wake up in the morning before the body feels like to wake up naturally is very uncomfortable. Because it’s too early, too shocking, or too dark. To overcome the uncomfortable feeling when I woke up this morning, here’s how you can do;

Sleep cycle
Someone had to go through 4-6 cycles of sleep each night. Each cycle contains 5 levels, from very light sleep (level 1) to very deep sleep (Stage 4) and then entered the rapid eye movement (REM), ie when the eyes move when you’re sleeping and dreaming. Trying to get out of bed when just entering level 3 or 4 would seem very difficult. That’s why awakened from a nap can make someone feel disoriented. And that’s why, why get up too early can ruin your mood all day. Most people, according to experts from WebMD sleep problems, Michael Breus, PhD, D, ABSM, just enter the deepest sleep between 4-6 o’clock in the morning. Because that’s very difficult to get up at that time. If you want to wake up fresh, then the next step is to determine what time you should go to bed so he could get enough sleep. Each level in one’s sleep cycle, the average took 90 minutes – 2 hours, which means that on average, a person needs quality sleep for 7.5 hours. To determine the best time to be getting enough sleep, count backwards from what time you have to get up in the morning. However, this is different for each person. There are enough to sleep 6 hours, while others need 9 hours. To find out how much sleep they need in a day, one must find out and try to listen to her own body. Try to listen to your body, and the rest ends meet.

Tips for getting out of bed

Install an alarm at the time as precisely as possible so as not to give you the temptation to add a little nap.
Eliminate the habit of lighting snooze button, because it will give you the temptation to add every time sleep snooze button. If you continue to use this button, you will be more difficult to wake up, in sum mood you will be damaged.
Sit back and swing your legs ayunkah bedside.
Sit on the side of the bed, take the time to take a breath 3-4 times to “collect life” and more focused.
Try a little exercise in the morning to facilitate blood flow and increase the spirit of the mind and body.

Superfood: Super Delicious, Super Healthy

klatenkid — Wed, 11 Nov 2009 06:03:48 +0000

Did you know that food is the best medicine in the world? Yes, as long as you combine it right, all kinds of food can be a source of nutrients, vitamins, and antioxidants needed for healthy body. “The synergy of food have now scientifically proven. The prevention and cure of disease through food is the foundation of ancient healing,” says Steven Pratt, author of SuperFoodsRx – The Fourteen Foods that Will Change Your Life and Superfoods HealthStyle – Proven Strategies for Lifelong Health. Synergy of food, that’s the key. You can get the nutrients and vitamins from a number of specific foods. However, if you combine them with other foods appropriate, nutrition or vitamins that the food produced will be absorbed by your body’s maximum. Handful of walnuts, for example, would be very effective if the bad fat burning flesh mixed with anything. Spices like black pepper powder will increase the body’s absorption of nutrients available in spinach, nuts, seeds, green tea, and broccoli. So, if you sprinkle black pepper on food, your body will bind more nutrients than if you only ate spinach or broccoli alone. “If you only eat one food only, Benefits not as much as when combined with other foods,” said Wayan Muka, Food & Beverage Manager of The Westin Resort, Nusa Dua, Bali, to KOMPAS.com. The Westin is one of the hotel chain that has implemented a combination of healthy food was. Working closely with SuperFoodsRx Partners LLC, founded by Pratt, The Westin always provide a healthy variety of foods in their restaurant menus. KOMPAS.com including one who had tasted some of it as a combination snack lunch menu on the sidelines of the implementation of the Commonwealth Bank Tournament of Champions, the women’s singles tennis tournament in Bali international standard. Sitting a row in an open restaurant overlooking the beach in Nusa Dua, Bali, we were invited to taste three meals included in SuperFoodsRx concoction. As an appetizer, thin sheets of disuguhkanlah three pieces of turkey breast accompanied lalap leek and young spinach, apple salad and whole grains (couscous), and walnut sauce with a little vinegar. Turkey is rich in protein and nutrients, as well as spinach. Apples are a rich source of antioxidants and vitamin C and iron. Oh yes, there are also orange in this menu, which merit prevent cancer, stroke, and diabetes. After that, the main food dihidangkanlah a big slice of salmon that have been spread with a mixture of green tea and olive oil, then baked. Omega-3 in salmon were going to concentrate more and more absorbed by the vitamins and nutrients in orange at the beginning had already entered the stomach. In the main meal was served tomato jam, which was mashed pumpkin, and two sea scallops meatballs. Oops … shellfish source of cholesterol? True, but do not be afraid. There is honey that helps reduce blood pressure and cholesterol. Honey was just presented in a dessert, along with low-calorie yogurt. Mixture of both helping the proliferation of good bacteria for healthy body, not the bad bacteria. This last meal is also accompanied with a chocolate cream valrhona with cinnamon scent. Cinnamon that, combined with flat wheat bread into the cream dicocol, very effective to facilitate the circulation of blood. In order not “stuck” in the throat, the food had been encouraged to drink water or it could be a herbal tea. After the meal along with this, but enjoy the menu-the menu is really delicious, we also obtain new knowledge that was valuable!

Decrease Stress Can Make a Longevity

klatenkid — Wed, 11 Nov 2009 01:28:05 +0000

Generally, we will try to break away from the pressure or stress. In fact, recent research actually says, we also need to stress when running our days. How did this happen? According to Edward Calabrese, Ph.D., an expert on toxicology at the University of Massachusetts at Amherst, there are 2 types of stress. Which is not good for our lives is chronic stress and uncontrollable, such as the pressure caused by an unhappy marriage or a family member who is seriously ill. Conversely, there are many positive things associated with a surge of stress can be overcome quickly. For example, the stress of traffic or pounding feeling when going forward presentation. In a study at Ohio State University, rats that experienced a brief but intense stress have the ability to resist cold better. Other research states that a short acute stress can reduce the risk of diabetes, heart disease, cancer, and Alzheimer’s. Another reason was because the stress gave a little “surprise” for the body in order to regenerate or repair. The process is similar as we are physically injured, our bodies immediately make improvements to heal wounds, and encourage the body’s immune system to protect the body from infection. So whatever happens when we experience a brief stress. At that time, the body produces free radicals and hormones, like cortisol that damage body tissue. However, then our bodies feel the damage, then call the army reformer. If stress is applied short, you can heal yourself quickly, and have energy remaining to make improvements daily, such as scratches or bruises. Some researchers who analyzed about aging on the body even to the conclusion that low levels of stress can actually help prolong life. The concept is simple, increasing age, the body can not make such repairs as were young. Edward Masoro, PhD, a professor at the University of Texas said, if a mild stress can push the body repair process, then repair the body does constantly to slow down aging. The theory is derived based on research conducted by the researchers of worms and flies. Both animals are exposed to heat for so long for some time, and they can survive much longer. Other studies say that mild mental stress in the form of intellectual and social challenges, such as doing crossword puzzles or attend a party you do not know anyone in it, can help seniors live in his old age. Of course, constantly stress will not be able to help you live. You still need rest and relaxation afterwards. Your body can not repair themselves until the pressure stopped. If the stress is too severe or prolonged, you do not have a chance to heal. Another key to benefit from the pressure is to find a balance between “too much” and “less”.

Chocolate Reduce Mortality Rate Heart Attack Patients

klatenkid — Tue, 10 Nov 2009 06:01:33 +0000

KOMPAS.com – Chocolate is believed to have the ability to reduce the risk of heart disease. But look at these new findings. Journal of Internal Medicine reported the results of September edition of a new study, which indicates that a survivors (survivors) of a heart attack that eating chocolate twice or more a week will reduce the risk of death from heart disease, 3 times larger than that do not eat chocolate.

They were previously afraid to eat chocolate for fear of getting fat would be relieved to hear that it was a bit of chocolate provides little protection, and better than not eating at all. Mentioned about the strong connection between the snack made from this cacao with blood pressure lower, or improve blood flow.

This new study shows that eating chocolate could help ward off death if you get a heart attack. In fact, chocolate reduces mortality associated with heart in post-menopausal women and healthy elderly men. Kenneth Mukamal, researchers at Beth Israel Deaconess Medical Center in Boston, and author of the study, led by Imre Janszky of the Karolinska Institute in Stockholm, said, “The results specific to the chocolate. We did not find any benefit to the sweet snack in general. “

Mukamal said that the antioxidant content of cocoa dalah rescuer factors. Just to remind, antioxidants are compounds that keep the body from free radicals. Free radicals are molecules that waking up in the body and can damage cells. This is the expected cause of heart disease, cancer, and the aging process.

Research methods
Mukamal involving study conducted in Stockholm County during the early 1990s. Janszky and colleagues studied 1169 men and women aged 45-70 years who suffered a heart attack (but not suffering from diabetes). They are monitored from the beginning they were being treated for heart attacks they experience first, and before leaving the hospital was asked about his diet during the previous year. From the information they see the amount of chocolate they consume on a regular basis.

The patient was sent for medical examination three months after discharge from hospital, and monitored for 8 years thereafter. The more chocolate is consumed, the less fatal heart attacks that occur. These results are applied to men and women in all age groups in this study.

From the results obtained, the researchers concluded, “Our findings support evidence that increased that chocolate is a source of useful bioactive compounds.” This information is certainly encouraging chocolate lovers who previously suffered from acute myocardial infarction, and since then trying to reduce intake of sweet, including chocolate. Now they have a “license” to enter the scientific chocolate into your diet, for the sake of improving health.