Rabu, 10 September 2014

Do not Throw Orange Peel, Well Worth It



What do you usually do when eating grapefruit , if you throw away the skin ?Yes definitely be discarded , what if I can not eat? Uh no mistake , this was not orange peel know little benefit .Rebecca Wood , the author of The New Whole Foods Encyclopedia , as quoted from IndiaTimes explained that orange peel skin as helpful as apples . Both have nutrition and the benefits are almost the same .Orange peel of an orange contains more than 60 % flavonoids and 170 different types of phytonutrients . Both are very good for the skin and body systems . Even Dr . Jaishree Bhattacharjee , explains some of its usefulness for health and beauty.Ayurveda teaches , bitter orange peel that contains a variety of beneficial ingredients to the body . One is to help solve problems of digestion , relieve nausea , relieve stomach acid , as well as the issuing of gas in the stomach .The orange peel properties as well as anti microbe , as well as anti- inflammatory , so it can improve digestion conditions were sick or infected . Even he can control high cholesterol .When processed into oil , orange peel can make the body more relaxed and take the bed to sleep more soundly .Beauty benefitsIn terms of beauty , able to balance the orange peel skin condition . Reduce excess oil on the skin , making the skin become softer and away from the problem of acne .When dried and used as a powder , orange peel capable of acting as an exfoliator . Remove any dead skin cells , blackheads solve problems , and make the skin more lustrous .Another benefit of this is that if the orange peel used as a mask , it can help eliminate the black spots on the skin and revive dull skin . When applied to the skin on a regular basis , then it can prevent the growth of acne as well as prevent other bacteria cause skin problems .Benefits in the culinary worldLittle mention of orange peel in the culinary world , it may be the orange peel flavor you know. Gives a fresh sense in balancing fatty menu , regular orange peel added to the menus that are soupy and too oily

Sumber : keeponnoel.blogspot.com/.

Selasa, 09 September 2014

The 5 Healthiest Winter Vegetables and Fruits






It seems every year when winter approaches, many of my patients complain, "There just aren’t as many fruits and veggies available.” I, of course, beg to differ. Yes, the farmers markets and supermarkets aren’t booming with an assortment of colorful berries (at least tasty and inexpensive ones), tomatoes, or corn, but they still have plenty of healthy options. These five are delicious and provide the greatest nutrition bang for your caloric buck. You just might miss them come summer.

1. Beets. 
The problem with beets is that many people avoid them because they think they are high in sugar. However, that really isn’t so: One raw beet has 5.5 grams for 35 calories. [Tweet this fact!] Plus they are a good source of magnesium and calcium (both important for bone health), iron (which you need for energy and to prevent and hair loss), fiber (to help to fill you up), and folic acid (necessary for the production and maintenance of new cells in our bodies, and especially important for pregnant woman). Beets are especially important during the winter because they have a unique source of phytonutrients, called betalains, which provide antioxidant and anti-inflammatory support to help keep your immune system strong.

2. Brussels sprouts
 A member of the cabbage family, Brussels sprouts have seen a recent rise in popularity, and that's a good thing. (I wonder what took everyone so long—I love them!) They are an excellent source of bone-strengthening vitamin K and may give you a glow thanks to the vitamin C, which supports collagen production and products against free radicals. A cup also provides 15 percent of your daily iron and 13 percent of your recommended fiber.

3. Cauliflower
 Ever since we were told to load our plates with color, white foods have been getting a bad rap. Cauliflower doesn’t deserve it. It is an excellent source of folic acid and vitamins C and K, and also contains lots of iron, fiber, potassium for efficient muscle function, and B vitamins, which play a role in everything from hair growth to red blood cell creation to carrying oxygen and nutrients to cells of our body.

4. Clementines
I know the winter season is upon us when I see the boxes of clementines, a cross between a mandarin and an orange, in the supermarket. So easy to peel, they make the easiest grab-and-go citrus fruit this time of year. Besides being a excellent source of vitamin C, they also contain calcium and potassium, and are a great low calorie fruit: a serving of two clementines is only 80 calories. [Tweet this snack idea!]

5. Pears
I think pears are an overlooked fruit, with so many more people grabbing apples at this time of year. One of the highest-fiber fruits, a medium pear offers about 6 grams, which can help with blood sugar control and promote weight loss. An excellent source of vitamins C and K, pears are also packed with B vitamins, calcium, magnesium, potassium, and manganese.

Unfortunately during this time of year with everyone being so busy with holiday parties, events, and shopping, a lot of people are not eating enough fruits and veggies at all. When on the run, one option is a small Jamba Juice smoothie. I like the sixteen-ounce Berry UpBeet, which combines fruits and veggies, including beets.

sumber :keeponnoel.blogspot.com

6 Things You Didn't Know About Insomnia And How To Treat It



Waking up on the right side of the bed can be tough... if you only fell asleep 30 minutes ago. We all know what it feels like to toss and turn throughout the night, but for nearly 10 percent of Americans, insomnia is a chronic problem -- lasting a month or longer, and characterized by difficulty falling or staying asleep.
Untreated insomnia can be a dangerous issue, too, says Steven Feinsilver, M.D., director of the Center for Sleep Medicine at Mount Sinai Hospital in New York City. Even if you're not nodding off behind the wheel, a consistent lack of sleep can still contribute to headaches, back pain, irritability, lowered immunity and other health problems, he says. "People with poor sleep quality have a higher risk of everything from depression to high blood pressure to early death."
That doesn't mean that sleepless sufferers are doomed. Talking to your doctor can help you determine the root cause of your disorder and the best treatment to get you back on schedule. (Hint: It's probably not a pill!) But before you make an appointment, here's what you should know about insomnia.
1. You may be predisposed.
"Some people are simply better at shutting their brains off at night," says Feinsilver. Those who aren't naturally good sleepers could have a biological reason as to why they're not (having to do with unique brain chemicals, perhaps). They could also have grown up with bad "sleep hygiene" -- never having a regular schedule or a consistent bedtime routine, for example.
Even if you are prone to insomnia, though, treatments like cognitive behavioral therapy (CBT) can help retrain your brain. "Sleep is a powerful biological drive and if you don't mess it up, it tends to work," says Feinsilver. "And if it does get messed up, it's usually fairly easy to fix once we pinpoint what the patient is doing wrong."
2. Look out for the "two p's."
When a person who has always slept well suddenly has trouble falling or staying asleep, doctors look for two factors, says Feinsilver: The precipitating cause and the perpetuating cause. The former is a stressful event, good or bad, that creates an initial disruption of sleep. The latter is the reason insomnia continues, even after that stressful event has passed.
Precipitating causes can be anything from an upcoming test you're worried about and need to study for to planning a wedding. The biggest perpetuator, says Feinsilver, is behavior -- for instance, not going to bed and getting up at the same time every day.
3. It's linked with depression.
"Depression can cause bad sleep and bad sleep can cause depression; it's often hard to tell which one comes first," says Feinsilver. A recent Australian study found that insomnia was linked to depression, generalized anxiety disorder, and panic disorder in teenagers, and the study authors note that "having insomnia in addition to anxiety or depression can further intensify the problems being experienced with each individual disorder." Likewise, a 2013 Canadian study found that treating the two conditions simultaneously can improve symptoms of both.
4. Popping pills won't get you far.
If you want to kick insomnia for good, medication isn't the answer. (Sleeping pills may help jumpstart your slumber party, but their effects can wear off if they're used long-term.) What's really important is following the rules for good sleep, says Feinsilver. Keep your bedroom dark and cool; avoid caffeine up to 12 hours before bed; go to bed at the same time every night; and don't sleep in more than an hour on the weekends -- even if you broke the previous rule and stayed out late the night before. "You're better off getting up at your regular time and taking a nap midday to make up for some of that lost sleep," he says.
And about those naps: They can be very helpful for people who don't get seven or eight hours of sleep at night. But keep them to an hour or less, and don't take them within six hours of your bedtime. Plus, if your doctor recommends sleep restriction therapy (which means spending only a set number of hours in bed, whether you sleep or not), you'll want to avoid crawling under the covers during the daytime entirely.
5. Kitchen "cures" may or may not help.
A recent Louisiana State University study found that drinking tart cherry juice before bed improved insomnia symptoms in older adults, and previous research has suggested that herbal remedies, like chamomile tea, may help as well.
Feinsilver says these probably won't hurt, but believes that much of their benefit comes from the placebo effect. "That's not to say they won't work or that I'm against them," he adds. "If drinking something seems to help you fall asleep, I'm all in favor of it."
Sometimes, the calming herbs in drinks and teas can help slow your mind and give you that sleepy feeling. (Even just hot tea or milk sometimes works for individuals.) Give it a try and see if it's right for you.
6. Attention can make it worse.
Doctors sometimes ask their insomnia patients to keep sleep diaries in order to help identify lifestyle factors keeping them awake, but Feinsilver advises against logging and analyzing your slumber for an extended period of time. "The more you think about it, the harder it is to fall asleep," he explains. "The best thing you can do is try to ignore it and take your mind off it."
One way to shut out the worry could be through meditation: In a recent study from Rush University Medical Center in Chicago, insomniacs who practiced mindful meditation for eight weeks reported better sleep and higher remission rates than those who didn't.

Sumber : huffingtonpost.com

10 tips for a healthy lifestyle

1. Let it beet
It sounds bizarre, but beetroot could be a secret weapon against high blood pressure. The condition is a major cause of heart disease and stroke, but many people aren't aware they have it as it has no symptoms. Now, researchers from Barts and the London School of Medicine say drinking 500ml of beetroot juice could dramatically reduce blood pressure after just one hour. So drink up the pink stuff.


2. Think outside the box
Us lazy Brits will spend 17 years of our lives on the sofa, with seven years of that devoted to watching TV. Next time you hear yourself say, "I haven't got time to go to the gym" or you opt for ready meals because you're too busy to cook fresh food, think about switching off the box and doing something healthy instead.

3. don't take the biscuit
It may be a good idea to steer clear of the biscuit tin before you go shopping. A team from the University of Singapore recently discovered that the smell of chocolate chip cookies could make women splurge on unnecessary clothes when they hit the shops. The smell activates the part of your brain that wants instant gratification, although that's no excuse for maxing out your credit cards.


4 . Embracing good health
Giving your partner a hug doesn't just warm the heart, it can protect it too. A study by the University of North Carolina in 2005 found that hugging your other half for 20 seconds could lower blood pressure and reduce levels of the stress hormone cortisol. High levels of cortisol have been linked to heart disease and other conditions such as diabetes.


5. Pouring salt on the wound
We eat around 9.5g of salt a day, but the Government wants us to cut this to no more than 6g, as high levels of salt can push up your blood pressure, raising your risk of cardiovascular conditions. Many food labels only list salt as sodium however, but you can do a simple sum to work out their real salt content; just multiply by 2.5. So 0.8g of sodium becomes 2g of salt.


6. Sunny side up
Get outside in the sunshine for a natural boost. The sun's rays on the skin help your body produce vitamin D, which has been shown to fight heart disease, depression, osteoporosis and even some types of cancer. There's not a lot of sun around at this time of year, so make the most of it when it does appear!
7. One is the magic number
One of the largest studies into diet and cancer – the Europe-wide EPIC study – found that eating just one extra portion of fruit and vegetables a day could cut your risk of dying early from any cause by 20 per cent.


8. Holding back the years
Add 14 years to your life by following four very easy principles; don't smoke, take regular exercise, drink sensibly and eat five portions of fruit and veg a day. These simple steps can have a huge impact on your life expectancy, say scientists from Cambridge University. If you only manage one thing, give up smoking as the study found this had the biggest impact on your health.


9. A step in the right direction
Previously, experts thought taking 10,000 steps a day was enough to control your weight, but a world-wide study has just established that women up to the age of 40 and men up to 50 need 12,000 steps a day to help shift that middle jiggle. Invest in a pedometer to make sure you're hitting your target.
10. Laughter is the best medicine
Become a glass-half-full person! Studies have found that those with a positive attitude suffer less from conditions such as heart disease. Find something to laugh at every day to give your feel-good hormones a boost.

Sumber : independent.co.uk

Senin, 08 September 2014

5 Ways to a Healthy Lifestyle

With good food habits and daily physical activity you will be well on your way to a healthy life.  Easy to say, but sometimes not so easy to do!
Our busy lifestyles can be hard on our family’s health. Rushing to and from school and work can make it hard to find time to be physically active. We can also slip into the habit of choosing unhealthy snacks and take-away foods or spending our free time watching TV or in front of the computer.
However, these choices can be dangerous for our health and our children’s health – both now and in the long-term. That’s why it’s so important to stop, take stock and make a conscious decision to follow a healthy lifestyle.

How to lead a healthy lifestyle

There are five simple ways for your family to lead a healthy lifestyle and get back on track:

1. Get active each day

  • Regular physical activity is important for the healthy growth, development and well-being of children and young people.
  • They should get at least 60 minutes of physical activity every day, including vigorous activities that make them ‘huff and puff’.
  • Parents should be good role models and have a positive attitude to being active.

2. Choose water as a drink

  • Water is the best way to quench your thirst – and it doesn’t come with the added sugar found in fruit juices, soft drinks and other sweetened drinks.
  • Reduced fat milk for children over two is a nutritious drink and a great source of calcium.
  • Give kids whole fruit to eat, rather than offering fruit juices that have a lot of sugar.

3. Eat more fruit and vegetables

  • Eating fruit and vegetables every day helps children grow and develop, boosts their vitality and can reduce the risk of many chronic diseases.
  • Aim to eat two serves of fruit and five serves of vegetables every day.
  • Have fresh fruit available as a convenient snack and try to include fruit and vegies in every meal.

4. Switch off the screen and get active

  • Sedentary or ‘still’ time spent watching TV, surfing online or playing computer games is linked to kids becoming overweight or obese.
  • Children and young people should spend no more than two hours a day on ‘small screen’ entertainment.
  • Plan a range of active indoor and outdoor games or activities for your children, as alternatives to watching TV or playing on the computer.

5. Eat fewer snacks and select healthier alternatives

  • Healthy snacks help children and young people meet their daily nutritional needs.
  • Snacks based on fruit and vegetables, reduced fat dairy products and whole grains are the healthiest choices.
  • Avoid snacks that are high in sugar or saturated fats – such as chips, cakes and chocolate – which can cause children to put on excess weight.
Sumber : http://www.healthykids.nsw.gov.au

Tips for a healthy lifestyle



Living a healthy lifestyle doesn’t mean hours of training at the gym and eating only salad leaves. It’s about making easy-to-manage healthy choices in your day-to-day living.

Says Dr Craig Nossel, head of Wellness at Discovery Vitality: "The trick to making your lifestyle healthier is to make small healthy changes every day, such as taking the stairs instead of the lifts, increasing your fruit by one, drinking one extra glass of water or quitting smoking."
So let’s start with the fundamental basics of healthy living: regular exercise, healthy eating and healthy lifestyle choices:
I like to move it, move it!
Do as King Julian does and move your body. Not just once now-and-then – but every day whenever you can. Although a set exercise session is great to work into your daily routine, you can burn kilojoules in other small ways, such as:
  • Walking to someone else’s desk rather than sending an e-mail,
  • Parking furthest from the building and walking in, or
  • Taking the stairs more often.
  • Doing house cleaning or gardening
  • Taking the dog for a walk or cycling with the kids instead of watching TV
We all stand together
We spend our lives sitting – at our desks, in front of the TV, in a meeting or on the phone. New research is emerging highlighting the potential risk to health from all our sitting behaviour. So break your sitting time by standing for five minutes and reap the health benefits.
Every little bit counts and it all adds up to burning more calories.
If you’re overweight, making small changes in your daily exercise routine can benefit your health. In fact one study has found that just a 10% drop in weight helped overweight people to reduce their blood pressure, cholesterol and improve their wellbeing.
Eating healthily
When it comes to healthy eating, there is an overwhelming array of theories, diet books and online information about what to eat – which is often conflicting. Although the research is still ongoing and developing, what the experts all agree on is that our diets are too high in sugar, our portions are too big and we should eat a variety of whole natural foods.
Sweet enough
From sugary drinks to breakfast cereal, it’s hard to get away from sugary foods. Often the sugar is hidden in canned goods or pre-packaged foods, or even in foods we think are healthy for us, such as fruit juice. The average person takes in about 22 teaspoons of added sugar each day. According to the American Heart Association the daily target should be no more than six level teaspoons for women, and nine for men—that’s for both food and beverages combined.
The easiest way to limit your sugar intake with one small change is to cut out sugary fizzy drinks. This alone can help you to lose or maintain a healthy weight, which in turn will reduce your risk of heart disease, obesity and diabetes.
Portion distortion
Our food and drinks portion sizes have dramatically increased over the past 30 years. In the 1950’s a chip packet was 28g from a take-away restaurant - today it’s 154g – and that’s not even the supersize, which is a whopping 196g!
Portion size increases doesn’t only include the take-away portions, but packaging of goods in the supermarket, dinner plates and glasses in restaurants and even fridge sizes! Simple ways to cut your portions include:
  • Eat your main meals off a smaller plate – visually the plate looks full so you will be satisfied, but technically you’ll be eating less.
  • Dish up in the kitchen, rather than have the serving dishes at the dining table – it’s much easier to have seconds when it’s right in front of you.
  • Eat small regular meals (at least every four hours) so that you’re never starving – if you get to this point of hunger, it’s very difficult to stop before you overeat.
Colour me beautiful
Choosing whole foods and cooking from scratch is a much healthier way to eat than buying pre-packaged or ready-meals which are high in fat and salt but very low in nutrients. To make sure you’re getting a variety of nutrients, vitamins and minerals into your body every day – a quick rule of thumb is to pick a variety of colours for your meals. Be the artist of your meals and paint a colour picture with a variety of yellow, red and green fruits and vegetables throughout the day.
Your body will wear a frown if your meal is all brown.
Choose life
There is nothing more damaging to a long, healthy life than smoking, which is estimated as the reason for death or disability in half the people who smoke. The dangers of smoking tobacco are so significant that it is the most important public health problem in the world, which ironically, is largely avoidable.
Smoking not only cuts your lifespan by affecting your internal organs, but it also ages you on the outside by causing skin damage. Tobacco smoking can give you wrinkles, create pucker lines around your mouth, stain your teeth and fingers, rob your skin of nutrients, break down youth-enhancing collagen and make your skin look grey. It makes you wonder how smoking is often marketed as glamorous and attractive.
It takes courage to quit smoking, as it’s not an easy journey – but it’s a brave and sensible choice. Some of the positive changes will happen quickly, while others will be more gradual, but all the changes will benefit your health and well-being.
- (Discovery Vitality press release, February 2013)

(Photo of running woman from Shutterstock)

Sumber : http://www.health24.com

Minggu, 07 September 2014

Healthy Lifestyle

Want to live a healthy lifestyle and leave your couch potato days behind? All you have to do is follow a few simple steps that will significantly improve your health.

Part 1 of 4: Choose Healthy Foods

1. Choose food that contains minimal amounts of unhealthy fats. Unhealthy fats include both trans fats and saturated fats. These fats will raise your LDL cholesterol, and elevated LDL cholesterol often correlates with an increased risk for heart disease. 

2.  Eat healthy fats in moderation. Poly-unsaturated, mono-unsaturated and omega-3 fats are all good lifestyle choices.These good fats lower your LDL cholesterol and raise your HDL cholesterol, which correlates with decreased risk for heart disease. 


 3. Select foods that are low in both sugar and highly refined carbohydrates. Minimize your consumption of sweets, soft drinks, sugary fruit juices and white bread. Choose whole fruits, freshly-squeezed juices and whole grain bread instead.


4. Eat a variety of different whole foods instead of eating processed foods.
  • Eat fruits and vegetables for their high vitamin and mineral content.
  • Choose lean meat, beans and tofu for their protein content.
  • Enjoy whole grains such as whole wheat bread, whole wheat pasta, brown rice and quinoa.
  • Eat low-fat dairy products. Skim milk and reduced fat cheeses will reduce your fat intake while ensuring that you receive enough calcium
5. Incorporate organic foods. Shop at a natural food store or buy food from your local farmer's market.


Part 2 of 4: Get Some Exercise


1. Start and finish your workout with stretching. Gentle stretching will warm up your muscles before you work out and will relax your muscles after you work out.


2. Go to the gym 3 to 5 times per week. Work out for half an hour to an hour, combining both cardio and strength training programs.


3. Exercise in your neighborhood. Go for a jog or take your dog for a walk. Make sure that you move at a moderate pace for at least 30 minutes.


4. Enjoy rigorous daily activities. Both high-intensity gardening and housekeeping can exercise your body.


5. Ditch your car. Walk or bike to your destination instead.


Part 3 of 4: Avoid Unhealthy Habits

 


1. Avoid yo-yo dieting. Once you've lost weight thanks to your improved lifestyle, then work hard to maintain your weight instead of cycling up and down the scale. 


2. Stay away from fad diets. Avoid liquid diets, diet pills and other diet supplements unless you are under the supervision of a physician.


3. Exercise in moderation. Working out too long, too often or with too much intensity can increase your risk for injury. Make sure to build in some rest periods between your workouts.


4. Know what you weigh. Being overweight and being underweight are not healthy states of being. Consult your doctor or a reputable weight chart that shows ideal weights for your age and body type.


5. Avoid excessive smoking and alcohol intake.


6. Get plenty of sleep. Studies have shows that those who sleep less tend to weigh more. 


Part 4 of 4: Remember Good Hygiene



1. Shower every other day. Shower again if you have performed an activity that has made you sweat.


2. Brush and floss your teeth daily. Regular flossing not only prevents gum disease but also prevents heart disease.


3. Clean your feet. Make sure to scrub between your toes to prevent athlete's foot and unpleasant odors.



4. Always wear clean clothes. In particular, always change your underwear and socks once daily.  

Video : 



Sumber : http://www.wikihow.com