Kale Nutrition And 9 Amazing Benefits For Health Start From Prevent Cancer Up To Helps Pregnant Women

Kale nutrition can be said to be almost complete, such as a source of vitamins and minerals. Therefore, kale able to provide many health benefits start from good for skin health up to prevent cancer. Kale also called borecole, is from the Brassica family of vegetables such as cabbage, broccoli and kailan. When consumed regularly, these dark green vegetables, touted able to shield the body from cancer and lowering cholesterol. Beside rich in minerals, kale is also full of antioxidant vitamins A, C and K. Carotenoids and flavonoids are antioxidants that have been proven effective in warding off cancer. Hence, some people call kale as the healthiest vegetable on earth.

In a study published in the American Journal of Clinical Nutrition, mentioned taking antioxidant vitamin K can reduce the risk of death from cancer. Vitamin K can also be found in spinach, kailan, and also cheese. Vitamin K is very good for maintaining body functions, ranging from preventing blood clotting, antioxidant activity, to bone health. However, excess vitamin K can also have a negative impact on some people. Patients who are taking anticoagulant drugs (freezing) should avoid vegetables kale, due to its content of vitamin K can interfere with drug action. Before we discuss about all kale benefits for health, read kale nutritive value based on USDA Nutrient data base below.

Calories In Kale & Nutrition Facts

Seen from the amount of energy, kale has low calories, which is about 49 calories per 100 gr. Calorific value and little sugar makes the kale favored as food for diet. Kale contains vitamins A, C, D, E, B1, B2, B3, B6, B9, K, choline, iron, magnesium, manganese, phosphorus, and salts such as K, Na and Zn. Seen from content of vitamins, it is clear that, kale complete with macronutrient and micronutrient that is needed in the bodys metabolism. In fact, in every 100 grams of kale, kale contain vitamin C is almost equal to the orange. 

Kale or borecole (Brassica oleracea Acephala Group) nutritional value per 100 gr
Value taken from USDA Nutrient data base.

Energy : 49 kcal
Carbohydrates : 8.75 g
Protein : 4.28 g
Total Fat : 0.93 g
Cholesterol : 0 mg
Dietary Fiber : 3.6 g
Total sugars : 2.26 g
Water : 84.04 g

Vitamins
Folates : 141 µg
Niacin : 1.000 mg
Riboflavin : 0.130 mg
Thiamin : 0.110 mg
Vitamin A : 9990 IU
Vitamin B6 (Pyridoxine) : 0.271 mg
Vitamin C : 120 mg
Vitamin E (alpha-tocopherol) : 1.54 mg
Vitamin K : 704.8 µg

Minerals
Calcium : 150 mg
Iron : 1.47 mg
Magnesium : 47 mg
Potassium : 491 mg
Phosphorus : 92 mg
Sodium : 38 mg
Zinc : 0.56 mg

Lipids
Saturated fatty acids : 0.091 g
Monounsaturated fatty acids : 0.052 g
Polyunsaturated fatty acids : 0.338 g

9 Kale Benefits For Health

Green leafy vegetables, is known for its benefits as an antioxidant that is taking care of the bodys cells. One is that a kale cabbage family. When consumed regularly, kale can prevent cancer and effective for lowering cholesterol. Read more benefits of kale below.

1. Kale contains a lot of vitamin K. Eating a diet that is high in Vitamin K can help fight cancer. Vitamin K is also necessary for many body functions including bone health and prevent blood clots. In addition, increasing the vitamin K can also help people who suffer from Alzheimers disease.


2. Kale contains a lot of iron. If calculated per calorie, kale has more iron than meat. Iron is very important for health, for example, for the formation of hemoglobin and enzymes, sends oxygen to the various parts of the body, regenerate cells, help liver function and others.


3. Help during pregnancy: Rich in calcium and iron, kale is needed women during pregnancy to increase breast milk production and fetal development. Folic acid (vitamin B9), also plays an important role for the nervous system of the baby.


4. Kale benefits to prevent breast cancer: Kale has properties to ward off breast cancer by controlling estrogen in the body. Anti-oxidant and anti-inflammatory (inflammation) work together to get rid of various cancers.


5. Kale is a vegetable that is low in calories, high in fiber and contain no fat. One cup of kale contains only 36 calories, 5 grams of fiber and 0 grams of fat. With the fiber content, kale is very good to help digestion and expedite disposal. Kale also contains a lot of nutrients, vitamins, folate and magnesium, which are also listed below.


6. Kale is an excellent food to prevent inflammation. One cup of kale contains 10% of the RDA of omega-3 fatty acids, which can help combat arthritis disorders, asthma, and autoimmune.


7. Kale is great for heart health. By consuming lots of kale, can help lower cholesterol levels.


8. Kale has a high content of Vitamin A. Vitamin A is essential for vision, your skin, it also helps prevent lung cancer and oral cavity.


9. Lose weight: Chewing a raw kale leaves together with burn 34 calories. As much as 1.3 grams of fiber on a piece of kale able to meet the needs of fiber that keeps you full longer and expedite metabolism. In fact, artists Gwyneth Paltrow also mention the health benefits of kale through the recipes posted on her website. The same thing was done by celebrity chef, Fearnley Whittingstall and Jamie Oliver. Both often use low-calorie vegetables in a variety of recipes.

8 Tips for Herbal Medicines Consumption

Traditional medicines made ​​from herbs has long been part of the culture of Indonesian society. Alam Nusantara is very rich in herbal ingredients, even Indonesia called the third country in the world that has a diversity of plants in the world.
To increase the consumption of herbal medicines, Deputy Health Minister Ali Ghurfron Mukti had proposed that the herbal medicine is inserted into one of the treatment which is guaranteed in the National Social Security System.
However, herbal medicine is traditionally processed or home could not be ascertained precisely the amount of the ingredient, which can cause unwanted side effects if its use is not appropriate.


 To prevent this, consider the issue of safe consumption of herbal medicines according to Food and Drug Administration (FDA).
1. Do not take more than the dosage and use according to the rules stated on the packaging.
2. In the event of adverse effects, immediately discontinue use and consult a physician.
3. Inform the doctor who was treating you, because some of the ingredients in traditional medicines may interact with chemical drugs, which can cause unwanted effects.
4. Do not consume traditional medicines that contain ingredients that are known to cause allergies.
5. Liver-careful on sufferers hypertension, disorders heart function, kidney, and liver because of there are some ingredients which can aggravate circumstances.
6. Be careful if you are on a diet low in sugar, because in addition to containing ingredients nutritious, traditional medicine sometimes also contain ingredients such as sweeteners.
7. Be careful if you are pregnant or planning a pregnancy, because some ingredients may affect the fetus.
8. Be careful for breastfeeding women because some of the ingredients can be excreted through breast milk is likely to cause unwanted effects in the baby.

Source : health.kompas.com

How to Lose Belly Fat Fast For Women How You Can Get That Sexy 6 Pack Abs Look

So you want to know how to lose belly fat fast for women? You may have noticed that many people exercise there abdominal muscle to get the 6 pack abs look, unfortunately they do not get what they want. Very frustrating, right? So what they missing and what is the right way to lose belly fat fast?

Read on to learn the answer:

It is a fact that abdominal muscles are of the easiest muscles to gain. So if you are doing abdominal exercises the last few days and you feel that your abs become harder then you have 6 pack abs. What? You dont? Check again, the problem is that although you have the 6 pack abs they covered by abdominal fat so you cannot see them. So you need to lose that fat to show your abs.

Maybe now you are asking how can I lose belly fat. Unfortunately there is no way to tell your body to burn fat from that part of your body. But wait do not panic, you still can lose fat from this area. As you cannot tell your body to lose fat from a specific area you should lose fat from all your body. So stop doing only abdominal exercises to get 6 pack abs, as they are already there, and start losing fat from all your body.

So lets focus on how to lose fat from all your body. Again it is very simple and all people know about, all you have to do is to burn calories more than you consume. Some people just do exercises and eat whatever they want, others follow a diet and do not do any exercises. Both are wrong ways to lose fat, you should do both, exercise and diet at the same time. I hope that the above few words gave you a good idea on how to lose belly fat fast for women and get the 6 pack abs look.

By the way, if you are one of the people who are still struggling to lose belly fat without being satisfied with the results of anything they are doing all you have to do is visiting this link >> Lose Weight Fast.

Article Source: http://EzineArticles.com/?expert=John_A._Shawn

What Are The Best Cardio Exercises For Losing Weight

You can not underestimate the importance of exercise as part of a healthy lifestyle. Trying to lose a fair amount of weight and keep it off for good without exercising regularly is about as pointless as trying to climb Everest in your slippers. You lose weight by burning more calories than you consume on a daily basis. Just cutting loads of calories while leading a sedentary (physically inactive) lifestyle, will leave you feeling lethargic and your energy levels depleted. Increasing your activity levels will fire up your metabolism, making your body burn calories quicker. Lets now look at some of the best cardiovascular (cardio) fat-burning exercises that you can do.


 

Top Cardio Exercises For Losing Weight

You will soon start blasting that belly fat away with these great cardio exercises:

1. Swimming Swimming will provide you with a great full body workout that works numerous muscle groups and burns tons of calories. Swimming is also a very low impact activity that puts less strain and stress on your muscles and joints because the water takes your body weight. There are plenty of strokes you can perform to work various muscle groups and it is a great activity to build up strength after injury.

2. Running
Running provides a superb cardio workout and has such a wide appeal because it can be done anywhere and requires no special equipment, except a good set of running shoes. To burn maximum calories you can add intensity by building in sprints and running up hills. If you have had a break from exercise, you will have to build your fitness up with brisk walking and light jogging.

3. Elliptical Trainer
Using an elliptical trainer not only gives you an intensive fat-burning cardio workout, but it is also one of the few exercise machines that works both your upper and lower body at e same time. As you power the foot pedals round in a circular motion, your arms are pumping in and out as you push and pull the hand levers. An elliptical trainer also provides a low-impact workout as your feet do not leave the pedals, meaning less stress and strain on your body.

4. Step Aerobics
A step aerobics class is a great way to meet new people, have fun and burn a stack of calories at the same time. This intense workout is done to music and incorporates a platform which you step on and off while doing a variety of exercises. If you have ever run up and down stairs for a prolonged period of time, you can appreciate how demanding a workout step aerobics will be.

5. Playing Tennis
Racquet sports such as tennis and squash provide an amazing cardio workout due to the speed of the ball that you are chasing. If you can find a playing partner with a similar level of ability who challenges you, then you are in business. Playing sport can be a lot more fun than regular exercise, but boy can it burn those calories.

Now you know what are the best cardio exercises for losing weight, I urge you to try as many cardio exercises as you can, in order to find something that you enjoy that gives you results. Combine it with a well balanced diet and watch the pounds drop off.

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Article Source: http://EzineArticles.com/?expert=Chris_Waddington

Take advantage of Greatness Aloe Vera for Health

Aloe vera is not just an ornamental plant. In some cottage industry, aloe vera with big sticks are usually used as raw material for the manufacture of gelatin health. Many benefits can be derived from aloe vera, as quoted yangh Healthmeup, including the following:

1. The content of antibacterial and antiseptic properties owned aloe vera gel on to become one of the alternative treatments to heal wounds such as skin peeling, cut wounds, cuts friction objects, atan insect stings.

2. For those of you who have a lot of acne, aloe vera can be a kind of natural treatment. Although it can not cure completely, apply aloe vera gel on the skin can reduce the level of inflammation in acne prone skin.

3. For the treatment of burns, aloe vera also has a role. Its cool with substances that help regenerate skin cells will repair broken biscuits faster.

4. Want to lighten the skin? You can also apply aloe vera on your skin. Just enough applying aloe vera gel on the skin, will provide benefits to rejuvenate the skin and provide hydration. Aloe vera gel on it will also protect the skin from the effects of aging

5. The fiber present in aloe vera also helps expedite the movement of digestion.

6. You have a problem of itching in the skin such as eczema, proriasis, and other hives? Try to apply aloe vera gel on the wound. Not without reason, aloe vera contains allergenic which can dispel the itchy skin problem.

7. Aloe vera helps support immune system function and relieve when needed, because the content of vitamins and amino acids and antioxidants.

8. For those of you who have problems with skin allergies and itching, apply aloe vera to the skin problems can also be a solution. Because the aloe vera gel not only fight bacteria, but also contain allergy.

9. The high stomach acid can also be treated with aloe vera. Menajdi stew recipe aloe vera cures in soothing the digestive tract.

10. Lastly, aloe vera is also effective to improve the immune system when the body is less fit, because of the nature of immune modulators and antioxidants are abundant.

10 healthy snacks for your body

Snacks that basically serves to provide nutrition and reducing hunger while waiting for the meal, and to keep the blood sugar does not drop. What we need to do is just choose a snack smarter than us. Not only just a tasty snack, but also sehat.Mengkonsumsi snacks not only to block the stomach from hunger. But it should also be considered in terms of health terkadung in it.

Whether you are one who likes to snack? Many say that snacking can make your weight go up, is that right?

Snack or small meal or snack is a popular term, usually eaten to spend leisure time watching television or working, even some that are eating snacks before or sometimes after the main meal.

Healthy snacks you can consume include: Bananas, Carrots, Yogurt, blueberries, ice cream, almond kacan, gelatin, bananas, popcorn, carrots, broccoli, snack will not only satisfy the taste buds of your tongue but also increase the intake of nutrients.

Should consume snacks are low in calories and rich in calcium. Like what?

1. Smoothie Blueberries
Smoothie blueberries = 93 calories. Smoothie into one delicious way to get additional calcium and antioxidants. Blend one-third cup of non-fat yogurt with a two-thirds cup of frozen blueberries and ice. If blueberries are expensive, replace it with strawberries.

This smoothie will slow down your drinking ways. The more time it takes to finish this snack, it would be more enjoyable.

2. Ice cream

Half a cup of low-fat ice cream = 100 calories. Not many people think of ice cream can be a nutritious snack ideas. It must be seen first ice cream to be eaten. We recommend that you choose a low calorie and fat.

3. Yogurt and cheese

Both of these foods are also a good choice for a source of calcium. Frozen yogurt or yogurt can be combined with a variety of fruit or other toppings such as cereals, biscuits that contain minerals such as phosphorus and magnesium, two minerals because they can help better absorption of calcium. Fresh sour taste, combined with various types of toppings, makes us addicted to eat them. No need to worry, because typically yogurt low calories and contain lots of protein, calcium, potassium and probiotics. This probiotic substances not only can boost immunity, but also good for our digestive system. We can check whether it contains probiotic yogurt or not by looking at the label "active cultures" or "live cultures" on the packaging.

4. Almonds
A total of 14 grains of almonds = 98 calories. Almonds are pretty much available in some supermarkets. Should choose almonds that have not added salt.

Better yet, buy raw almonds and baked without salt. Because it feels good, limit the intake of almonds was more than 14 items that are under 100 calories.

5. Biscuit
Biscuits contain a lot of milk and can meet your calcium needs. Choose crackers with a glass of milk dose comparisons (eg, one package of 100 grams is equivalent to one glass of milk).

6. Gelatin

Besides easy to make, gelatin contains fewer calories and be able to withstand hunger long enough. Choose me, plain gelatin which contains only 10 calories. If you like gelatin with fruit or sugar in it, the level is still low calorie anyway, only about 70-80 calories.

7. Banana

This monkeys favorite fruit snacks it could be okay really, you know! It was a sweet, cheap, and not depending on the season. Bananas are also high in nutrients. Not only rich in vitamin B6, vitamin C, bananas are also rich in fiber are good for our digestion. A banana also contains more than 460 milligrams of potassium, which is good for our heart. Bair did not get bored, we can make banana smoothies or mixing into our cereal at breakfast

8. Popcorn

In addition to the right to be friends while watching the movie, it also includes popcorn a healthy snack, you know. A large box of popcorn contains just 93 calories and 1.5 grams of fat. In addition, the popcorn is also mengandungzat important antioxidant, vitamin B, vitamin E, magnesium and fiber. Healthy is that?

9. Broccoli

By eating 1/2 cup of raw broccoli has been cut, youve got half the recommended daily dose of vitamin C (41 milligrams). This nutrient-rich vegetable also offers a number of folate and vitamins. In addition, broccoli also contains an equivalent amount of calcium milk calcium. Therefore, it is suitable for you who suffer from osteoporosis or calcium deficiencies.

 10. Carrots

You can meet the needs of vitamins for the day by eating one medium carrot. One carrot contains 17,158 international units (IU) of vitamin A.

Three times a day to eat a main meal and two small meals or snacks can be a way that we keep the ideal body weight.

Nutritionists dr. Ida Gunawan, MS, Sp.GK recommends that you choose the right kind of snacks you eat. Instead of eating chips, better eating fiber-rich snacks such as fruit, vegetables, or agar-agar. A cavendish bananas for example, contains about 175 calories.

Small red apples around 85 calories. Low-fat yogurt sized 125 ml even have calories less than 100 calories. Staying added sliced ​​fresh fruit such as strawberries or oranges, be a healthy snack.

Now that you know some healthy snacks to eat. So, from now select and plan a healthy snack you would eat, do not wait until youre starving.

Some Healthy Habits For You Protected From Attacks Cancer

Various studies indicate that the incidence of most cancers are caused by an unhealthy lifestyle habits such as unbalanced eating, smoking and drinking alcohol. The most effective way to prevent cancer is to abandon the attack unhealthy habits and replace them with healthier habits.

These healthy habits that you can apply to prevent some cancers

Stop Smoking Habit
Smoking can cause lung cancer. In the U.S., lung cancer is the most deadly disease of cancer among other diseases. Lung cancer causes the loss of 3000 lives per day in the world, and 90% of this amount is attributable to smoking.

Lose Your Weight
Besides being good for heart health, being overweight or obese can also lead to diseases such as cancer, breast cancer, pancreatic cancer and kidney cancer. If you are overweight, try our best to minimize it with a healthy diet and regular exercise.

Moving On
Any kind of physical activity that makes your body active can reduce the risk of cancer. Regular exercise is one way to effectively prevent some cancers. By exercising regularly, you can reduce cancer risk of 30-50%.
Boost Your Immune To Avoid Cancer Attack Of Here!


Consumption of Healthy Foods
There are so many benefits that you can get to keep your diet healthy, in addition to weight loss, a healthy diet is also useful for lowering the risk of cancer, for example, is a fruit such as tomatoes, watermelon and other fruits that contain lycopene, an effective way to reduce risk of prostate cancer.

Avoid Liquor
If you want to be free of cancer, stop drinking alcohol immediately. Alhokol contained on alcohol can increase the risk of cancers such as cancer of the mouth, throat, and esophagus. The risk will increase 2 times greater if you combine alcohol consumption with smoking.

Avoid Stress
Stress does not have a direct association with cancer risk. But, when you are stressed, there is a tendency for unhealthy habits such as smoking, drinking, overeating, and so on. Habit that may increase the risk of cancer.

Perform Medical Examination
You can check the condition you to a specialist to find out if you are at risk of developing cancer. Medical examinations are usually performed using methods such as pap smear or a colonoscopy. This method can detect pre-cancerous changes that if left untreated, can develop into cervical cancer or colon cancer.

Find Your Family Medical History
By knowing the medical history of the family, you can find out if you are at risk of cancer or not. Experts say that, knowing family medical history, you will be easier to detect and address the risk of cancer early, so you can avoid the attack of deadly cancer.
Reduce your risk of cancer by adopting a healthy lifestyle, and started avoiding unhealthy habits. Consult with your doctor to know your health progress regularly, and for early detection if you are experiencing symptoms associated with cancer.

Source : duniafitnes.com

Benefits of Garlic for Health

Benefits of Garlic - garlic for health can make us healthy, apart from its benefits for health, beauty face, removing pimples, and smooths the skin and so many benefits of garlic this kitchen apart from cake recipe ingredients, well at this time after long time not update Fitr would like to invite all our readers to know what benefits Garlic that has not occurred to them.

The following can be read whatever the benefits of Garlic.
Garlic contains many nutrients. This plant serves to maintain health and ward off diseases, ranging from worms to cancer and other degenerative diseases. Another benefit to improve memory and immunity, and prevent premature aging.
Garlics reputation as one of the important components in a variety of cooking spices and cure various diseases, is well known throughout the world.

Garlic originated from Central Asia, namely Japan and China. From both subtropical countries, the garlic spread throughout Asia, Europe, and finally to the whole world.
Garlic bulbs consist of a few cloves (3-12 cloves) are clustered together to form large bulbs, white and shaped like a top. The name for garlic is very diverse, namely garlic (UK), knoflook (Germany), suan (China), pills (Korea), ninniku (Japan), aglio (Italy), thoam (Arabic), ajo (Spanish).

Garlic has a Latin name Allium sativum Linn. All the word means smells and meaningful sativum cultivated. Sativum designation to distinguish it from other types of onions that grow wild, namely Allium longicurpis Regel.
Family or genus Allium sebenarnva there are about 500 species. More than 250 species of which include garlic-onions. Plant garlic can be found in the form terna (clustered), grow upright, and can reach a height of 30-60 cm.

1. Treating toxic injuries and complaints of bronchitis. 
Efficacy onion recovered to prevent and cure various diseases has been known since ancient Greece. Hippocrates advocated the use of garlic to treat wounds and grievances toxic bronchitis (inflammation of the lungs). In fact, in China famous for an old adage. If you have reached the age of 50 years and then eat the garlic for 50 days, you will increase the age of 50 years. The phrase is not true 100 percent, but suggests that garlic is important for health, so it can extend life expectancy.

2. Adding Vitality Body. 
 In ancient Egypt, the slave who deployed in the construction of the pyramid is always equipped with a ration of garlic to stay healthy body condition. Similarly, in a wandering Viking who conquered various countries always take garlic as a complement to their logistics.

3. Retaining MemoriesEfficacy of garlic as a healthy traditional food has long attracted the attention of scientists. Dr. Saito, one of Japans leading researchers on the aging process, have found that garlic can prolong the life span of mice maintained in the laboratory.
A study at the University of Tokyo noted that garlic is good for groups of elderly people. This plant is able to rejuvenate the brain and boost the immune system.
Garlic extract has been shown to suppress neuronal cell damage in the brain and can even stimulate the growth of new neuronal cells. From the experiments it is proved that the old rats fed garlic scored better in memory tests than those not given garlic.

4. Prevent CANCER. 
 Ration of garlic was also produced more antibodies and lymphocytes, the white blood cells to fight infection. In addition, garlic is also efficacious to prevent us from cancer in old age, terutam risk of stomach cancer and colon.
Research conducted at the University of Minnesota also showed that the odds of getting cancer by 50 percent in older women who ate garlic. Prostate cancer cells grow only a quarter of normal speed when sufferers eat garlic.

In 1981, researchers from medicine research center at Tagore Medical College, India, reported the effects of raw garlic and fry are tested on 20 patients who had a history of heart disease. The results showed that the tendency of blood clots in blood vessels is reduced, which is indicated by an increased fibrinolytic activity.

5. Lowering Cholesterol. 
 The greatness of the consumption of garlic as a suppressor of cholesterol are also recorded in several studies. Consumption of garlic and a half to one clove a day for a month can lower cholesterol levels by 9 percent. One of the most powerful anti-cholesterol substance in garlic is ajone, a compound which also prevents blood clotting.

Research conducted by Bordia, and published in the American Journal of Clinical Nutrition in 1981 revealed that garlic can lower cholesterol by 14 percent and increase the good cholesterol HDL (High Density Lipoprotein) by 40 percent after six months.
Meanwhile, epidemiological studies revealed that groups of people who consume 30-50 g of garlic a week had significantly lower cholesterol levels compared to groups of people whose level of consumption is not that big.

Garlic is also known to prevent heart attacks. The study involving 432 patients with heart disease showed that those who eat garlic (2-3 cloves per day) was able to survive longer.
This happens because the garlic is able to shrink blockages in heart arteries. Because of that, fans of the meat needs to include garlic (in the form of a spice or pickles) to reduce the adverse effects of animal fats.

6. Antibody  
Several studies have shown that garlic is also very efficacious for parasite killing worms in the body. Garlic as an article in Aquarium Fish Antinematodal agent, November 1995, showed that garlic inhibits the growth of nematodes (worms) in the digestive tract Pterophylum scalare.

Thats some of the benefits of garlic may be used and hopefully post Benefits of Garlic is beneficial for health.

Tips For Healthy Hair And No Loss

Lets see Visible Care Tips For Healthy Hair And No Loss ........

1. Limit heat
Sunlight, and using beauty products with high temperatures such as tool vise and a hair dryer can make hair dry and brittle. Reduce the use of these tools to keep hair strong and maintain its natural moisture.

2. Avoid hair extension
Hair extensions had become a trend among women who want to have long hair in no time. Unfortunately, hair extension products can cause potentially fatal damage to the hair. The amount of the chemicals in the glue and hair used in this technique is a major threat to the health of hair.

3. Keep your diet
The food you eat can affect the condition of hair. Increase consumption of fruits and vegetables that are rich in vitamins. Increase your protein intake too, because hair is made of protein.


4. Limit the use of beauty products
Imagine how much of the chemicals in the hair care products? Imagine also how many chemicals if you are using multiple products at once. Too much use of beauty products can make the scalp dry. Instead of using products full of chemicals, choose the method of natural hair care.

5. Protect from sunlight
If skin requires sun block, hair also needs protection from the sun products. Use special care products that protect your hair from the sun if you are going to outdoor activities.

6. Combing Hair
Always use a clean comb to prevent the attachment of dirt on the hair. Comb your hair before shampooing to remove the hairs fall out. Avoid combing after shampooing because wet hair is quite fragile and easily fall out. Wait until dry, freshly combed.

7. Massage hair regularly
Not only the skin, hair also needs to be massaged regularly. Use olive oil that has been heated and then pijatkan gently into the scalp. It is useful to accelerate hair growth and health of the hair shaft.

Benefits of Fasting for Health

Health is a pleasure that can not be assessed with property. To maintain health, the body needs to be given a chance to rest. Fasting, which requires not to eat, drink, and perform other acts that break the fast from dawn until sundown is very useful for maintaining physical and spiritual health.

It can prevent illness caused by excessive eating. Excessive nutrient food is not necessarily good for ones health. Excess nutrients or overnutrisi cause obesity which can cause degenerative diseases such as high cholesterol and triglycerides, coronary heart disease, diabetes (diabetes mellitus), and others.

Influence of fasting on physical health mechanism covering various aspects of health, such as:

- Provide an opportunity for the digestive tract to rest.
- Freeing the body from toxins, dirt and residue that damage health.
- Blocking of food for bacteria, viruses, and cancer cells so that the germs can not survive.
Increasing the number of white blood cells and increase endurance. In the first week of fasting undiscovered white blood cell growth. However, starting on the seventh (second week), the addition of white blood cells very rapidly. White blood is a key element in the bodys defense system.
- Balancing the levels of acid and alkaline in the body.
- Improve the function of the hormone that is needed in a variety of physiological and biochemical processes body. Hormones released by endocrine glands and pituitary bodys response to various pressures and environmental stress. Deficiency or excess production of certain hormones will adversely affect the health of the body. Eg when subjected to stress, hormones that regulate insulin and adrenaline when disturbed so hungry appetite loss or even come sooner. Production of the hormone insulin deficiency resulted in the emergence of diabetes, whereas when the body will suffer excessive hyperglycemia. At the time of fasting people will be patient and try to hold grudges and always surrender to God. It will make the normal hormone function so that more harmonious rhythm of life.
- Rejuvenates the bodys cells. When we fast, the organs are in the relaxed position, so as to have the opportunity to renew cells.
- Improve the function of organs. Fasting will provide stimulus to all the cells, tissues, and organs. This will produce a stimulating effect, restore, and improve organ function corresponding physiological functions, such as the five senses become sharper.
- Fasting increases the function of the reproductive organs. It is associated with rejuvenation of cells that affect cells urogenital and other reproductive organs. Hormones associated with sexual behavior problems are not only generated by the organ ovary (estrogen) and testes (testosterone), but also by the pituitary gland.


Rekommended order iftar meal begins with a date, or with fruits and sweet drinks like honey. This doctrine implies health as fruits and sweet drinks is a ready-made fuel that can be readily absorbed by the body to recover after a day the body is not supplied with food and drink. Glucose contained in fruits and sweet drinks are the main source of energy for body cells. Effective Glucose is needed when the body requires energy input needed.

Prompts dawn is not merely to get the power of the prime pilgrimage during fasting, but also implies that fasting during fasting necessary preparation for work productivity and daily activities are not disrupted.

At the time of Iftar and Suhoor should strive to fulfill the nutrient supply of the elements the body needs, covers six types of nutrients are carbohydrates, proteins, fats, vitamins, minerals, and water. The importance of nutritional balance often neglected because it does not look right. Someone who lack certain nutrients as dangerous as they are certain nutritional advantages. Eating a well balanced portions and nutrition affects the central nervous system and the condition of the bodys biochemistry. Eating a balanced meal is nothing short but not too excessive, adjusted for age, the quality and quantity of motion as well as the condition of the body.

In some people, the time of fasting have complaints such as feeling weak and lethargic or decreased stamina, as well as digestive disorders such as bloating and stomach upset. Some foods such as honey, ginger, kencur, meeting buffoonery, and other materials can be used to cope with decreased stamina, bloating, and upset stomach during fasting.

Here are some natural ingredients that can be used in order to stay fit and fresh fasting.

1.MADU
Benefits: increase stamina and maintain stabilitias body to stay healthy and fit, launched the process of metabolism, for beauty and youthfulness, preventing digestive disorders, etc.

2.KURMA
Benefits: increased stamina and energy, prevent and treat anemia (lack of blood), launched disposal, as a sedative (merileksasi a strained muscle cells), prevents uterine bleeding.

3.JAHE (Zingiber officinale ROSC.)
Benefits: increase stamina, overcome flatulence, colds, nausea, vomiting, headache, dizziness, fever, etc.

4.TEMU buffoonery (Curcuma xanthorrhiza)
Benefits: high cholesterol, increase stamina / tonic, anemia, gastritis / ulcer, flatulence, and others.

5.KENCUR (Kaempferia galanga)
Benefits: increase stamina, eliminate bad breath, inflammation of the stomach, bloating, nausea, vomiting, colds, and others.

6.Ubi Red Potatoes (Ipomoea batatas)
Indications: flatulence, laxative fart, colds, upset stomach

7.KUNYIT (Curcuma domestica Val.)
Efficacy / effect; inflammation of the stomach, bile expedite expenditure thereby reducing flatulence, nausea, and a sense of fullness in the stomach.

8.KAPULAGA (Amomum cardamomum)
Indications: for stomach ulcers, nausea, vomiting, stomach obstruction and bloating.

9.Kayu Sweet (Cinnamomum burmanii)
Indications: for stomach ulcers, nausea, vomiting, stomach obstruction and bloating.

Sources: DokterSehat

Protein Benefits For The Body

One of the most blame when your weight is getting bounced metabolism. However, do we know if the metabolism is it exactly?

Metabolism
In what sense is simply the bodys rate of burning calories so that the resulting energy. The body produces energy to survive
life. Remember ... that your body needs energy all the time even when sleeping, so skipping meals is the worst thing in your life. In the diet program, you have to keep the metabolic rate to remain high, skipping meals will make
sluggish metabolism so that calories tend to be stored in the body.

What affects metabolism?
Is the main thing that affects the metabolism? Is day-to-day activities? Is Thyroid function? Does age? Thyroid, activity and age do affect metabolism, but not the main one. The most affected is the muscle metabolic rate. The more muscle you have, the more fat you will burn regardless of how much activity, age, etc.. Muscle tissue is a living tissue that burns fat at any time during the 24 hours non-stop
every day!
Things that affect metabolism, in order of the most affecting:

Network
Muscle: Muscle is a fat-burning machine, the more the muscles that form the burning of calories from fat is also growing. Frequency of eating: Eat in frequency often to avoid reduction in metabolism and keep blood sugar levels stable.
Level of activity: It is also important but it should be combined with proper diet and frequency of eating that often.
Choice of food: Fatty foods are metabolized so hard to make the slower metabolic rate.
Sufficient water: Water helps the bodys metabolic processes.
Genetics: Genetic factors make each persons metabolic rate is different, but this is not the main factor. Function of hormones: Thyroid is a hormone regulator of metabolism, which keeps blood sugar stable so as to avoid reduction in metabolic rate. Stress: Excessive stress causes metabolic rate slows further. Why Can Slow Metabolism? Often people who want to lose weight will reduce the amount of food consumed, but by reducing the consumption of foods
day-to-day, your metabolism will be slow. The truth is setting the type of food. Reducing calories suddenly will ruin your metabolism.


Here are two main causes slow metabolism:
Decreased muscle mass due to lack of physical activity decreased activity with age was increasing, not because of the increasing age of the lowered metabolism Lack of food consumption will make the body will take the energy reserves of the muscle because the intake of nutrients that are lacking in the muscle when needed
A diet which is very less or consume foods that ruin your metabolism as high sugar foods, low in protein and high in fat metabolism Improving actually simple, but not easy. Need dedication and knowledge to improve your metabolism.
Begin to adjust your diet with high protein, high in fiber and start lifting weights. Undoubtedly your BB down, well formed muscle and fat will be lost.

The benefits of protein for the body is huge. The content of protein in the human body reaches 1/6 of the weight of the human body. Protein is essential for the development of every cell in the body and also to maintain immunity.

As one of the nutrients that are needed by humans, protein is very important in its infancy. Adequate protein intake can also help in the process of wound healing, cell regeneration to regulate the hormones and enzymes in the body.

    Protein also has a major function in the body to form a network with the amino acid content. Protein deficiency in children can cause growth disturbance. In addition, protein deficiency can also cause diseases such as kwashiorkor and marasmus.

  Some sources of protein such as milk, meat, fish, eggs, corn, potatoes, seed plants. Protein is also divided into two, namely vegetable and animal proteins. Both are equally important for the body.

    Animal protein is a protein derived from animals. Raw foods contain proteins such as meat, eggs, and dairy animals. While the vegetable protein is a protein derived from plants, such as fruits and nuts.

    Although protein is needed for the body, but the intake of other nutrients must keep your attention. Make sure your protein intake is adequate daily protein for maximum benefit.

Quality of Sleeping for a Happy Baby

Does your baby usually revealing a sullen face and inclined to be fussy, when woke up in the morning? A baby who is getting out of bed without a smile, can be categorized as an unhappy baby. If the condition continues to recur, it would affect the babys growth conditions.

Sleep is an optimal process for children growth, especially for the development of brain cells. A baby aged 0 to 6 month will spend all day in their bed, and you shouldnt disturb your babys sleeping time. A baby is usually woke up from sleep at night for 3 to 5 times, or even more. This is because of babys ability is not able to distinguish the time, whether its a day or night. A baby aged below 3 months old cant see very well, due to babys eyes are still on the developing process. So, turn off your cameras flash, when you want to take picture of your baby. Flash light from your camera, especially a xenon flash, will hurt your babys eyes.

Based on my experience with my children, when my elder daughter aged a month old, she slept with room lights on at night. Because when I turned off the lights, suddenlly she woke up and cried immediately. Fortunately, I was helped for a full month by my favorite TV show, a live broadcast of World Cup 2006 soccer match.

This didnt apply on the second month. At the age of 2 months, I tried to teach my daughter to distinguish between day and night, also taught her to sleep well at night. Every time she woke up crying, my wife and I had never lifted her up from the bed, or even carried her out from my bedroom. Enough with the breast-fed by my wife, she then went back to sleep. Its just the same when she was pooping and peeing. I purposely didnt get to put disposable diapers on my daughter, especially at night.

The result was, she had managed to distinguish between day and night, when she was 3 months old. When she woke up in the morning, she were always showing a smile. She also rarely cry at night. But if she did, once upon a time, she cried for almost an hour without stopping. The incident was repeated until 3 times, it happened when she was aged under 6 months old. Older people once said to me that if a baby cries endlessly, it can be caused by disruption of the delicate creatures, such superstitious beliefs, but its true.

Sidoarjo, Indonesia, January 23, 2008. 2 days old Michael got his 1st kiss from his sister.

When Michael was born, since the age of 1 day, he slept with room lights off. Wait a minute..!? You may wonder? How come my son could get home on the day after my wife gave birth on him? My wife gave birth on both of my children, were not in a hospital, but in midwifes home clinic. The day Michael was born, I carried my wife to the clinic at 5 am, and Michael was born at 9 am. At 4 pm on the same day, they both were allowed to go home by the midwife.

Why did a day old Michael could able to sleep with room lights off at night? It all because of his elder sister, who aged 20 months, was already used to sleeping with the lights off. My daughter woke up instantly at midnight, when suddenly I turned on the light to change her brothers diaper.

I can ensure you that both of my children are categorized to be happy babies, in which the characteristics are:

• Always smile when wake up in the morning.
• Wake up at night less than 4 times.
• When your babys waking up in the middle of the night, will be able to go back to sleep again.

The quality and quantity of sleeping for children will determine the level of their emotion and intellect. Children aged under 5 years old should have at least 9 hours of sleeping at night. You should avoid putting a TV in your childs bedroom, it will reduce your childs sleeping time.

Best beauty cream formula for Skin Whitening and removing Pimples

When I had teen age acne, some one from family recommended me a very nice mixture of creams. It not only cleared my face but also improved my skin tone and lightened my color so i call it beauty cream formula. Its been 10 years now I am using it and referring it to almost all of my friends and relatives and rarely heard of any skin reaction. Thats the reason that right after covering the basics of skin care in my blog, I cant stop myself sharing this magical mixture instead of writing reviews about popular brands.

You will need following very commonly available creams:

• Fair and lovely

• Arche cream

 

•  Stillmans Bleach cream

• Stillmans Freckle cream

• Betnovate cream

•  Vitamin C Facial Radiance Capsules

  

  

Procedure:

Take a slightly bigger jar or used washed bottle such as the one shown below:

Add one big tube of Fair and lovely cream , one standard size Arche cream, one Stillmens bleach cream and one Stillmens freckle cream, half Betnovate cream (remaining half you can apply directly to your pimples if you have any in stead of wasting) and two capsules of Vitamin C Facial Radiance.

Mix them thoroughly with a plastic stirrer. The mixture does not look good might not merge completely and shows some pores never mind.

Take some amount in your palm and now you can mix this completely and apply to your face. It almost make a thick white mask.

Precaution: Betnovate will thin the skin over time if used regularly, making it more prone to breaking so I always recommend to add small portion of it only because its best for soaking pimples.

Best time to apply:

The best time is before going to bed and after cleansing you can apply this and have good beauty sleep. In the start you can lap the mixture fully over your face like you do with your bleach and sleep like this. If it suits you you can massage it fully before sleeping.

This is exactly how I was told and I used and found it real amazing. Now with in 10 years i have made some changes... thats up to you if you like you can add also...

There are many brands of Yoko creams available in the market you can also add them one , two or all what ever suits best.

All these creams are very cheap. The whole formula will cost you even less then 50$. Do give it a try. It a very small blog and am not being paid for any of the product i mentioned above nor I am selling anything. So if you are really looking for something that you can stick around for skin whitening and removing pimples......... do try this.

Just to be safe always apply on small portion of your wrist or back of the neck for some day regularly and see if your skin gives any reaction or anything. 

Good Luck....

Simple Makeup Tips for Women

It can be difficult to apply makeup for some people, particularly those who do not know how to use or find the perfect product for them. There are also important things to remember to put on makeup, so you can hide blemishes and look their best. It is essential to know the right amount of makeup to use and the best colors that complement your skin tone and facial features.



By being aware of simple makeup tricks, you can enhance your beauty and feel confident about what you see at all times.

Know the product to be applied

The first thing you need to do is your eye shadow. If you decide to apply eye shadow after your foundation, then only experienced big problems. For example, patches of eye shadow on your face can spread. These stains can be difficult to remove, and can accidentally remove part of the foundation that applies. If you have already applied foundation first, you can use a piece of scotch tape and press this in the area where there are stains or excess eyeshadow. When you put on eye shadow first, you can easily clean it with a makeup remover when they fall a few spots on the face.

You should also use a primer before applying makeup . The book serves as a "glue" effectively keeps your makeup for hours. This also makes the surface of the skin smoother and reducing the glare caused by oil. However, make sure you apply a moisturizer at least 10-15 minutes before massaging the skin with a primer.

By applying a primer, take a small amount the size of a small coin. Then rub gently with the ring finger and middle finger of both hands to make the hottest product on the skin. Massage primer all over the face for a minute and wait 5 minutes before applying your foundation.

How to Apply Foundation

One of the makeup tricks most important is choosing the best type and shade of foundation for your skin tone. According to experts in makeup, liquid foundation with silicone is the perfect product you should buy. Make sure you avoid matte or luminous foundations because it can make the skin look too artificial or too wet. Trying to choose a product that is labeled as pure or light. However, some light foundation can not hide their flaws.

When applying foundation, make sure it matches your skin tone. Avoid buying a foundation that does not look natural because it can not look your best after applying makeup. You can find excellent shade to buy analyzing your foundation on your jaw. This can help you know more about the right color to match your skin tone. Make sure you apply foundation with a sponge or brush instead of using your fingers.

They must also understand that applying foundation makeup should be done in moderation. The ideal amount is plugging in six points of skin foundation - two on the front, one at the tip and sides of the nose and one on the chin. Use two fingers on the dissemination of foundation on the forehead down the nose, across the cheeks and chin. Do not forget to apply foundation on the sides of the face. You should also mix down or sideways to keep the skin soft.

When hide flaws or imperfections on the skin, use a fine-tipped brush to apply a concealer on blemishes or imperfections. You can find products on the market that comes with two shades that are easy to bend. 
If red spots on your space, use a foundation based on soft yellow skin discolorations. Gently rub the foundation with your fingers and use a damp makeup sponge to blend the edges. So hide your undereye circles or dark spots under your eyes with a creamy formula. Touch this skin product on the skin using your ring finger.

Finally, apply loose powder on the face after putting in their liquid base. This is one of the most important makeup tips you should know to keep your face is bright. Note that loose powder can keep the great appearance of your makeup even after several hours.

6 Delicious and Nutritious Low Calorie Snack For Healthy Diet

Most of our caloric intake comes from snacks or light meals, such as milkshakes, donuts sprinkled with sugar, chocolate, candy, ice cream, sweet biscuits, soft drinks, waffles, cakes, and more. Some examples of the above is the kind of snack that contains calories and is often consumed by both children and adults. Various kinds of these foods can cause problems such as tooth decay, diabetes, obesity, a growing body weight or other health problems. It is encourages people to change their eating habits and begin to look for low-calorie options both in the food, beverage, and snack.

Here is a list of snacks low in sugar or calories, you can eat between meals, and of course also nutritious and delicious:

1. Small Bowl of Mixed Nuts and Dried Fruit

Make a mixture of almonds, pistachios, walnuts and peas (6 to 7 nuts each), mixed with some raisins and dried figs and enjoy a healthy snack crisp. Nuts are a source of essential fatty acids, minerals and vitamins, while raisins and figs are rich in antioxidants snack.

2. Eggs

Most people seem to avoid eggs for fear of cholesterol, but this is just a myth. Eggs not raise LDL cholesterol (bad cholesterol), but it gives good cholesterol is important for the metabolism of fat. For adults, eating eggs one or two eggs a day will not give any problem. We can make a veggie omelet, egg sandwich, boiled egg salad, or just eat fried eggs.

3. Fruit salad

Bananas, apples, mango, melon or watermelon to enjoy a delicious snack of fruit. We can also enjoy oranges, grapes, plums or fruits rich in vitamin C (do not mix with sweet fruit). Eating fruits will make us feel full, fresh, and energetic. The fruit is rich in minerals and vitamins that contribute to health in general.

4. Fresh Vegetable Salad

We can make a salad with ingredients tomatoes, cucumbers, cabbage, carrots, beans, bean sprouts, cabbage, and lettuce water. We can add to this salad dressing made ​​of lemon, vinegar, and soy sauce. If we do not like raw vegetables, we can bake potatoes, artichokes, and sweet potatoes, roasted vegetables to make a delicious salad.

5. Low Fat Cheese

We can get some cheese with good quality food stores, or specialty stores that sell organic food. The cheese is a healthy food that is rich in minerals, vitamins, and essential fatty acids. We can eat a single slice of cheese as a snack, or a meal with some whole wheat bread, or a salad vegetable.

6. Tuna

Its easy to get canned tuna (just make sure its low sodium). Tuna is a rich source of protein and essential fatty acids, in addition to low-calorie, tuna is one fish was very tasty. Tuna will surely be one of the snacks that are healthy and delicious without sugar.

Some of the food above is a list of low calorie healthy snacks that are affordable and easy to prepare. All these foods are rich in minerals, vitamins, and enzymes needed by the body, but low in calories.

Regular Skin care for Combination Skin Type Natural tips and tricks

Its the most common type. Its the combination of both oily and dry skin. Facial tissue will have traces of oil coming from your nose and forehead, but will be clean in the areas that touched your cheeks.
As combination skin has patches of both dry and oily skin, and it requires both oily and dry types of skin care in relation to particular facial areas. Dry areas are mostly cheeks and around the eyes. They should be treated with rich creams and moisturizers. Whereas oily portions which mostly includes forehead and nose, requires thorough cleaning.
Provide regular cleansing and while cleansing emphasize on oily parts and clean them deeply. The oily part need to be deeply cleansed and toned with regular application of home-made astringents.

Like wise dry part should be moisturized thoroughly whereas oily part should get minimum moisturizer. Home-made cold or moisturizing creams are best.  Both the dry and greasy areas need moisturizing only take care of measurement. 

In my earlier article i have shown basic skin care routine are for every skin type which include four steps

• Cleansing
• Removing dead cells/skin
• Toning
• Moisturizing

Here I will show u some extra steps best for your own skin type i.e. combination skin...

Step #1. Cleansing for Combination skin:
Cleansing  is a must step for every skin because no matter what you do you cant keep your skin away from dust, harmful sun rays, wind and even stress. When a person is under stress his/her oil producing glands become more active , produce more oil and make your skin look dull and dark. That why when you wash you face it refresh your skin as well as release stress to some extent.
For improving combination skin follow steps below:

• Cleansing for combination skin should be performed two to three times per day.
• Best timing for cleansing are morning and evening. Before going to bed if u feel like your skin need cleansing you can add that too in you routine.
• Use pleasant warm water to splash face.
• Clean your face with a mild natural cleanser neither very thick and creamy nor totally clear oil free, avoid soap.
• Apply using finger tips in circular motion. 
• Massage for one minute and emphasize on oily area more then dry.
• Wash out properly.
• Dry out using soft towel.
• Take a cotton bud or soft tissue dip in rose water and apply to your face thoroughly, it will refresh your face. Regular use will give a rosy complexion and a glow to your skin.
• Dont use anything like towel or tissue for drying. Leave it to dry itself.
• This will complete your cleansing process.

Step #2. Removing dead skin:
Removing dead skin also known as exfoliation process is important for keeping skin healthy and its the best way of giving younger look to combination skin. Its seems artificial or harmful but its totally natural process as many people dont know our skin shred thousands of cells per minute. Manually removing dead cell only enhance that process and end up giving you a glowing look.

• Over doing exfoliation process can damage the skin so only repeat this process once or at max twice a week.
• There are many ways to exfoliate facial skin such as exfoliating soup, scrub or tools like gloves, face brush, cleansing pouch, facial cloths etc.
• To remove dead skin use pleasant warm water to splash face.
• Use soft scrubs such as Clean n Clear, Farmasi or Neutrogena  or exfoliating tool such as gloves to rub gently in circular motion.
• Dont press hard and remember to be extra gentle with dry area.
•  Rinse off your face thoroughly and move to the next step.

Step #3. Toning for combination skin:
Rose water that I have mentioned in cleansing also work as best toner if u feel thats enough for refreshing your skin you can skip this part. Where as for giving an extra glow and protection to your face you can always get a light toner. It never gives any side effect for any skin type.

• Apply toner right after cleansing(or exfoliation process).
• But it can be also be applied any other time of the day as well.
• It best to use toner  two to three times a day.
• Apply using cotton bud or soft facial tissue for even spread.
• Rose water, Aloevera juice and lavender water are the best toner for combination skin.
• Again leave to dry off naturally.

Step #4. Moisturizing for combination skin:
Moisturizing is the very important step. If skin is fully moisturized pores will not collect dust hence black heads and open pores will not be created.

• Apply two times a day followed by toner.
• Waite for toner to dry before applying.
• Dont use very creamy, greasy or thick creams. light lotions like baby lotion, ponds, dove etc are best for combination skin.
• Remember oily areas need very less moisturizing so emphasize more on dry area.
• Buttermilk, avocado, honey, olive oil are best natural moisturizer.
• Natural oils that are good for combination skins include olive, jojoba and primrose oil.
• Some homemade moisturizing lotions are made with essential oils suitable for your skin such as lavender, rose and Neroli.

Apply the recommended moisturizer to clean, dry skin and allow the skin to absorb the moisturizer. Do not over-moisturizer but apply enough for your skin to absorb and remove extra with soft tissue.

Combination Skin care before Sleeping: 

Adopt following steps before sleeping if you have combination skin.

• Wash your face two to three times for softening your skin.
• Use cleansing product only if your skin feels dusty or oily and apply only to oily area.
• Dry out with soft towel.
• Now wash with pleasant warm water for 5 times.
• Dry out again.
• Apply moisturizer to dry area and very little to oily part. Let your skin absorb it. Remove extra with tissue and have nice beauty sleep.

Block Periodization for Resistance Trainees 3x Higher Strength Gains on the Bench vs Zero Benefits for Legs

The deadlift probably wont benefit from blocked periodization either... at least if you do it only once a week anyway.

I hope you all remember my recent article about the beneficial effects of block periodization on the training outcome of trained cyclists (if you dont Id suggest you read up on it: "Block Periodization - Impressive Performance Gains in Pro-Athletes") and the hypothesis that the mechanism behind the beneficial effects Rønnestad et al. report in the corresponding paper are not actually a consequence of this specific periodization scheme. Rather than that, the benefits the researchers have observed may well have been a mere consequences of the "change", of "breaking out of the rut" and the provision of a new challenge thats absolutely essential to induce what everyone, from housewife to Olympian athlete is training for: adaptation.

Lets discard the mechanism for a moment, though and lets rather focus on the hard facts - hard facts that are complemented by the results of a soon-to-be-published paper by researchers from the University of Bologna and the University of Central Florida.

Whats so interesting about this paper is ...

....that it looks at the effects of block periodization in trained strength athletes and could thus help us answer a question that may have been preying on your mind, ever since I published the previously cited article about the beneficial effects of block periodization in endurance athletes: "Do Different Rules Apply for Strength vs. Endurance Athletes?" Or, put simply: Would a weight lifter benefit to a similar extend from block periodizing his training regimen as a cyclist - irrespective of what the underlying mechanisms may be?

Figure 1: The subjects trained 4x per week - identical training plans in both groups (Bartolomei. 2014)

The answer is "yes and no" - Yes, if we are talking about the upper body, no - and thats interesting because cycling obviously involves the same muscle groups - when we are looking at the lower body performance gains in Figure 2:

Figure 2: Changes in max. strength (1RM in kg), mean power (in % of baseline) and jump height (in cm) in the 24 study particpants in response to traditional linear or block periodization (Bartolomei. 2014)

As you can see, the gains in lower body power was identical - irrespective of the type of periodization (see overview in Figure 1). For the upper body, on the other hand, the subjects who did not simply ramp up the intensity continuously from 5 sets of 8-10 reps at 65-75% of  1RM  with  less  than  2  minutes  of  recovery  between  sets to 5 sets of 3 - 4 reps at 85 -95% of 1RM with 3 minutes of recovery from week 1 to week 12 (TP group), the ...

"[p]articipants  in  BP  were  more  likely  (79.8%)  to increase the area under the force-power curve than TP. Participants in BP also demonstrated a likely positive (92.76%) decrease in the load corresponding to maximal power at the bench  press compared to TP group, and a possible improvement (~ 60%) in maximal strength and power in the bench press." (Bartolomei. 2014)

Whether thats muscle-specific reaction to the three 5-week mesocycles, instead of one 15-week mesocycle is yet highly questionable - or do you think the legs respond less to the periodization program thats depicted in Figure 3, than chest, back, arms & co?

Figure 3: Illustration of the interplay between intensity and volume of the n=14 24-year-old male, resistance trained (>3 years, >3 sessions per week) subjects in the block periodization group (Bartolomei. 2014)

Personally, I would rather come back to the "novelty approach". It goes without saying that we can assume that the abrupt changes on a blocked periodization regimen favor "growth promoting overloads". In the case of the musculature of the lower body, the simple fact that it was trained just once a week may yet have provided a similarly "novel" or at least less accustomed stimulus on every leg-day.

"Periodize Appropriately and Cut 12% Body Fat in 12 Weeks!" | more

Bottom line: Again, its difficult to tell, whether there is any special magic in block periodization. What can be said, though, is that we can again (see "Block Periodization - Impressive Performance Gains in Pro-Athletes: Revolutionary Training Concept, Or Just a Good Way to Eventually Break Out of the Comfort Zone?" | read more) make an argument for the "breaking out of the rut" hypothesis... in this case, however, in an ostensibly muscle-specific manner thats eventually not "muscle-", but actually "training-frequency-specific".

In the end, it does not matter, if my ad-hoc explanation is or isnt accurate. For you as a practicioner who is probably training the muscles of his upper body thrice a week, the results of this study are significant - no matter what the underlying mechanisms are. In other words: The results of the A classic HST-oriented training program that is eventually "block periodized" will yield better training results than one, where you train in the same rep ranger 365 days a year. But lets be honest: Thats not surprising, is it?

References

• Bartolomei, Sandro, et al. "A Comparison of Traditional And Block Periodized Strength Training Programs in Trained Athletes." Journal of Strength and Conditioning Research (2014). [ahead of print]
• Rønnestad, B. R., J. Hansen, and S. Ellefsen. "Block periodization of high‐intensity aerobic intervals provides superior training effects in trained cyclists." Scand J Med Sci Sports 24 (2014): 34–42.

Benefits of Swimming for Babies

Teach baby to swim since the first year has many benefits. Not only beneficial for babies, swimming can improve the parent-child bonding. According to a study from the University of Science and Technology in Norway, babies can swim proved to have a better balance, and can reach around objects more easily than infants who are not swimmers.

Water Babies surveys conducted showed that 40 percent of parents in the UK claimed never to expect any positive benefits, from teaching swimming to babies. Though the third highest accident in children in the UK due to drowning child. Teach swim early on, it can improve self-esteem in the water, and allowed him to protect himself.

Here are the benefits of teach swimming to baby:

Bonding

Swimming with the baby into a fun moment for kids and parents. Besides thrilling, swimming with baby also increase parent-child bonding.

Physical and mental development

Activities swim practice physical and mental development of children. Children not only grow fitter and stronger, but it also helps children to better appetite and sleep more soundly.

Learn life-skills

In fact, the pool is not just a physical exercise. Through swimming, baby can also learn life-skills, including the ability to survive and maintain themselves.

According to the survey, 90 percent of fathers and mothers agreed that their responsibility to ensure their children have a life-skill. That is, it is the duty of parents to educate and guide children untukmemiliki life-skills such as the ability to swim, bike, understand ethics at the dinner table. However, more than a third claimed commitment to foster life-skill is unbeatable because of busy work.

Paul Thompson, co-founder of Water Babies said, "Teaching children about the basic level of security and confidence in the water in the water can save him. Through progressive training, babies can learn self defense skills from an early age, such as swimming approaching solid objects while are in the water, and so forth. "

Age began to swim

Most parents, survey respondents Water Babies, said children should begin to learn to swim from the age of three. But in fact, children can learn to swim early again.

Infants in the first year had a higher brain development, any movement will stimulate brain development, strengthens the nerves and makes the brain work more efficiently.

Tips for Reducing Caffeine Addiction

Reducing caffeine can reduce complaints of heartburn (acid reflux), sleep disturbances, and anxiety. But stop caffeine altogether may make you more irritable, tired, and even headaches. For that follow these tips safely reduce caffeine as submitted by Robynne Chutkan, gastroenterology experts from the Universitys Medical Center.

Theres nothing wrong with caffeine, until you take too much and suffered heartburn and insomnia. If you are too worried about the possible adverse effects of caffeine in the long term, try to minimize it.

1. Reduce slowly

If you are a heavy caffeine drinker, then you need to reduce them gradually so that withdrawal symptoms may be reduced. Remember that caffeine can be obtained from many sources, including chocolate.

2. Find replacement drink

As early as possible you can replace the coffee with decaf coffee caffeine content is much less. Slowly replace the coffee with another drink caffeine-free.

3. Relieve headaches

A headache that lasts more than two days may be a sign you are experiencing symptoms of caffeine addiction. When the headaches began to interfere with the consumption of head pain. But avoid aspirin or ibuprofen and choose asetaminopen because it does not cause heartburn.

4. Drink more water

Drinking more water is one way to do the detox. Also in the hydrated state, the body will be more vigilant so that your mind focused even without caffeine.

5. Exercise

Exercise can have an effect as a stimulant, like caffeine. Therefore, if there are signs of caffeine addiction, such as fatigue, dizziness, doing physical activity to increase energy.

6. Healthy food

If all this caffeine become the mainstay when you are busy, replace it with healthy food, which contains no added sugar and fast food. Healthy food is a good energy booster, especially carbohydrates that come from fiber

7. Consider the schedule

This means do not let your stomach empty for more than four hours. Left empty stomach will make your body no energy, and more difficult to concentrate.

8. Get enough sleep

Coffee contains the stimulant so if we stop eating we tend to feel less powerful. In fact, the most potent medicine to restore energy is sleep. To get around the difficulty sleeping, avoid naps, exercise regularly, and sleep at the same time every night.

9 Nutrition for Healthy Skin

Healthy skin, not only requires care from the outside but also need the intake of nutrients from food. Here are some foods and nutrients that can help you get healthier and brighter skin.

1. Water

Water keeping the root of skin stay moist, reduce fine lines and wrinkles, helps cells absorb nutrients and remove toxins. In addition, water is also improving blood flow, keep skin glowing.

2. Selenium

Selenium is a mineral that helps protect skin cells from free radicals. In addition, these minerals also function to prevent cancer. You can get selenium from foods such as brazil nuts, button mushrooms, shrimp, lamb, cod, tuna, salmon, beef, scallops, sardines, crab, and whole-wheat pasta.

3. CoQ10:

Coenzyme Q10. CoQ10 is a powerful antioxidant that is naturally produced in the body. Antioxidants protect the skin and the bodys cells from free radical damage. In addition, CoQ10 is also involved in energy production and immune system function. You can get antioxidants from oily fish such as salmon and tuna, organ meats such as liver, and whole grains.

4. Antioxidants for healthy cells

Antioxidants prevent or slow the cellular damage caused by free radicals. This damage will cause the signs of aging, such as wrinkles and dry skin. Antioxidants can be found in all kinds of food, especially colorful fruits and vegetables such as berries, tomatoes, apricots, beets, pumpkin, spinach, sweet potatoes, peppers, soybeans and orange.

5. Vitamin A for skin repair.

Wanna have a bright and smooth skin? Add intake of oranges, carrots or cantaloupe. Fruits and vegetables are rich in vitamin A, which helps maintain the skin layer moisture. In addition, you can also get vitamin A from green leafy vegetables, eggs, and low fat dairy products such as cheese and milk.

6. Vitamin C protect from the sun.

Vitamin C helps protect skin from the sun. In addition, vitamin C also repair damage caused by free radicals. Free radicals are generally damaging skin fibers such as collagen and elastin. This vitamin can be obtained from red peppers, citrus fruits, papaya, kiwi, broccoli, and green vegetables.

7. Vitamin E: improve skin health.

Vitamin E is another antioxidant that can prevent skin damage from the sun. Vitamins also act as anti-inflammatory and strengthens the immune system. This vitamin can be obtained from vegetable oils, nuts, seeds, olives, spinach, asparagus, and green vegetables.

8. Essential fatty acids.

Essential fatty acids like omega-3 and omega-6 oils help produce the skins natural protective layer and prevent the appearance of acne. You can get these essential fats from olive oil and canola oil, flaxseed, walnuts, and other types of fish such as salmon, sardines and mackerel.

9. Healthy oils.

Some types of oils rich in essential fatty acids more than other oils. Virgin olive oil, for example, more rich in fatty acids than other types of commercial oil. These oils help moisturize the skin and keep the skin looking and feeling healthy.