easy healthy

Need more than exercise

Need more than exercise to be healty. many thing that take apart if you want to be healthy and build your body in the perfect shape, here some tips that can boost your effort:

Green Tea Consumption

Green tea is not only famous as a cancer preventive , but also able to increase the body's metabolism . Consuming green tea three times a day can increase your metabolism by about 4 percent . In addition , consuming green tea helps burn calories about 60 calories per day , which is equivalent to 3 kg per year .

Perform Weight Training

Weight training can increase your metabolism because of the calories in your body will burn as long as you do weight training. Weight training can give you additional metabolic approximately two hours after you perform this activity . Some weight training you can do include : squats , bench step-ups , lunges , push - ups , pull - ups and crunches .

Eating Iron

If you do not have enough iron in the body, then the body does not receive enough oxygen anyway to spread to all body cell, and ultimately cause your metabolism to be weak . You can eat foods that contain iron such as red meat, chicken, cereals, and soy .

Drink fresh water a lot

Drink two glasses of water can increase your metabolism by about 30%. we can conclude that drinking a lot of water about 1.5 liters per day will burn calories in the body about 17,400 calories per year, in other words, the weight will drop about 3 kg .

Avoid Alcohol

Alcoholic beverages can lower your metabolism because the fluids can suppress the central neural system . Research in the UK stated that if alcohol is added to foods high in fat and high in calories, saturated fat in the body, cause more weight gain .

Increase your exercise intensity

High- intensity exercise can burn more fat. If you usually jog at a medium speed, add the sprint 30 seconds every five minutes for your body to burn fat faster .

Drink milk and other dairy

Women who consume dairy products, such as nonfat yogurt and low-fat cheeses ,small amounts of as much as three or four times a day, can reduce the body fat of about 70 % fat .

Perform A New Sport

If you want to increase your metabolism , then do different types of exercises. For example, if you are accustomed to walk, then replace it with cycling , by replacing the sporting activities you will burn more calories.

Eating Peanut Butter

Peanut butter is rich in magnesium are minerals that control the body's metabolism by spreading the energy in the body's cells. you can get 320 mg of magnesium a day by eating healthy foods such as peanut butter sandwiches made from a piece of whole wheat bread.

Healthy Breakfast

Research suggests that eating breakfast has an important role in weight loss. Approximately 80 % of people have had success losing weight by regulating meal portions without skipping breakfast. Examples of healthy breakfast menu is, high-fiber cereal with low fat milk and fruits .

Enough Sleep

Getting enough sleep can help your metabolism run well . In addition , getting enough sleep is also necessary for muscle building and recovery phase after you practice. Good sleep time is 7-8 hours / day.

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Short time execise burn more fat?

Short time execise burn more fat?, "for real ??" you probably will say that, but how could it work?, the latest research results that are written in the American Journal of Health Promotion inform that short-term physical exercise turned out to give significant results in weight loss.

There is an assumption that the longer the exercise, the more fat is burned, it's not so. A study showed that the most important thing in sports is routine, not how much time. Exercise 10 minutes every day to burn more fat than exercise in the gym for hours only twice a week.

the key is habit not quantity

High intensity exercise 10 minutes every day to burn more fat and prevent weight gain. Exercise short but at high intensity, 10 minutes can provide weight reduction. In men, weight loss could reach 2 percent of body weight, while women could reach 5 percent. this method will boost the progress of your diet plan.

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what to do to burn more fat faster?

What to do to burn more fat faster?, this question usually pop up recently when you or someone start a diet plan. this question sometimes make the diet trainer doubt your will, but if you still eager to know here some workout tips to maximize your diet program.

Walk as often as you can, people who run at least four hours a week can burn more calories than those who do not like to run, or even when they are not running, according to a research report Yale University School of Medicine.

Burn the fat from the initial exercise session, exercise more weight during the first half of your workout time can be easier to burn fat by more than 23% rather than doing the opposite, according to a study of The College of New Jersey.

Maintain Heartbeats, Retain 80 percent of your maximum heart rate for 40 minutes can boost your metabolism for 19 hours afterward, according to research published in the journal Obesity, Jersey.

Raise dumbbell slowly, The larger the muscle, the higher your metabolic rate. Weight training before cardio can help you trim the fat. And lift the dumbbell with super-slow reps can increase strength by 50 percent.

Plus, using dumbbells can activate more muscle fibers than using motorized tools, according to statement Gregory Haff, Ph.D., an associate professor in the exercise physiology department at West Virginia University.

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Sleep enough or sleep a lot

Sleep enough or sleep a lot, have ever think obout it?, or you just do it and let it flow, but if you still on diet program you pay attention for it. Sleep duration is a fundamental factor that inflict to your healthy status. so should we sleep like paleo people did?, we don't even know how they did it right ?

A lot of research and study had been conducted to find correlations between sleep duration with body weight gain and the correlation between sleep with the risk of death in the future. A study conducted by the University Wincosin, the United States found that a person's sleep the duration can affect Body Mass Index (BMI). The study was conducted on 1,024 volunteers aged 30-60 years. In this research, the habit of sleeping less than 7.7 hours associated with increased BMI, both in children, adolescents, and adults. how could it happen? Apparently, after checking the levels of hormones in the study sample, it was found that sleep associated with changes in levels of a hormone called leptin and ghrelin.

Leptin is a hormone derived from fat cells that are reducing appetite. While Ghrelin is a peptide derived from the stomach actually increase appetite. Decreased sleep time from 8 hours to 5 hours on an average night time predicted a decrease in leptin levels of 15.5% and an increase in ghrelin levels as much as 14.9%. If there is a deficiency in leptin levels and higher levels of ghrelin, the appetite will increase and may lead to obesity or overweight. Obesity increase risk for heart disease and blood vessels.

Research on sleep duration is also supported by previous research conducted by Kripke in California, found that the risk of death increases when sleep 8 hours or more, or sleep less than 7 hours. Research involving more than 1 million individuals found that sleeping for 8, 9, 10 or more hours can increase the risk of dying from heart disease and blood vessels in both women and men. Frequent use of sleeping pills for insomnia control is also associated with an increased risk of death. Well, how long ago the best time to sleep? In this study, the lowest mortality was found in women and men who have a sleep duration of 7 hours, or more precisely between 6.5 to 7.4 hours per night.

From various studies, it is clear that a good and healthy sleep is enough sleep, which is about 7 hours a day. When you find it difficult to sleep, do activities as naturally as possible, such as a warm bath, drinking a cup of hot chocolate, or read light readings can relax the muscles of your body making it easier to fall asleep.

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Gaining optimal benefit from vegetables

Gaining optimal benefit from vegetables, you can't left that point if you on a diet program. you can eat healthy fresh vegetables without cooking to gain the optimal benefit. However, sometimes washing vegetables is not enough to kill bacteria and germs in the vegetables .

After all not everyone able to eat raw vegetables. Each people has different immune responses that can make raw vegetables be harmful when consumed especially for pregnant women. So there is no other way other than the safest cooking . Here are tips how to cook vegetables so that the nutritional content is maintained well despite having to come into contact with high temperatures during processing .

Roast, vegetables's skin will keep most of the nutritional value of vegetables . before roasting, the vegetables

should be soaked using fresh water,especially for potatoes and tomatoes.

Steaming. processing vegetables by steaming is probably the best way to cook all types of vegetables . This method can retain nutrients and vegetables ripen in a short time .

High Pressure cooking, cooking vegetables in a high pressure will condense the cooking time so that it can keep the nutrients, but if you overcook it, the texture will be flabby.

Sauteing. a quick way to cook vegetables in the frying pan with a little vegetable oil flat. But remember, when cooking vegetables with oil, fat-soluble vitamins may end up with oil.

Cooking without water, This method is good for leafy green vegetables with water attached rely on vegetable leaves after washing. This method usually requires three to five minutes .

Boil, boil vegetables is not recommended because of the risk of nutrient loss is very high. If you have to use this method, add the vegetables only after the water begins to boil and cook as short as possible .

boiling tips:

Let the water boil for about two minutes until the oxygen is reduced . Oxygen in water cause the vitamin C in vegetables evaporates.
Never boil vegetables straight from cold water. It will only reduce the levels of vitamin C, 10-12 time faster.

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Cave Man Diet Method

Almost every day, nutrition experts still continue to make new discoveries surrounding healthy diet . But there are some experts who believe that to be healthy we need to do is eat the food as it is eaten by humans caves, our ancestors were still in the stone age .

paleo's lunch menu ilustration

The Caveman Diet, or also called Paleolithic, Stone Age, and Warrior diets, diet is an underlying principle to eating wild plants and animals as that eaten by early humans about 10,000 years ago .

Why go back in time and eat that way ?

The reason is because our bodies are genetically programmed to eat as our ancestors were living in the Stone Age. the supporter of paleo diet lifesytle claim that this method biologically is the most suitable for us, because the nutrients consumtion are balance, that imply to healthy improvement and reduce the risk of a variety of diseases .

It is a very healthy diet, says Loren Cordain, PhD, a professor from Colorado State University and author of The Paleo Diet .

" Clinically Experiments have shown that the Paleo Diet is the optimum diet can lower the risk of heart disease, high blood pressure, inflammation, help you lose weight, reduce acne, optimize health and athletic performance, " says Cordain .

How does this diet work ?

Proponents of the diet say that genetically we are programmed to eat as practiced by cavemen before the era for agricultural revolution began .

They also say this is a way to stop the increase in obesity, diabetes, heart disease, and a variety of other chronic conditions .

That's because the diet is rich in protein and foods from plants contain fiber , protein , and water, will work together to feed the stomach, control blood sugar, prevent obesity, and type 2 diabetes .

You may not need to always eat this way . According to Cordain , using a diet like our ancestors as much as 80 % of the time , can provide health benefits .

Cordain also suggest to try this diet for two weeks and see if you can feel the benefits .

Because our ancestors were hunters , who have a very active lifestyle in search of food , water , and shelter , then this diet encourages us to regular physical activity . Although we did not do any of that anymore , but we still need to move.

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Paleo healthy dishes and snack ideas cookbook

Paleo healthy dishes and snack ideas cookbook, In a diet program usually include also the type of food that can help maximize the results that may be obtained from the diet. No exception this also applies to the followers of the paleo diet, when undergoing a diet program we begin to realize that restrictions on the type of food we could consume and the limited knowledge of food processing resulting in the presentation of the monotonous menus. saturation inevitably, the success of the diet was doomed to fail, a new healthy menu references required to resolve this issue.

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