5 Big No-Nos about Fruit-Consuming

We all know that there are many fruits that can fulfill our needs for vitamin. For example, fruits containing many vitamin C are kiwi, apple, orange, mango, cherry, strawberry, and so on. Fruits are also known as the source of antioxidants, such as tomatoes which contain lots of lycopene or mangoes which are rich in carotene. Therefore, fruits are essential in healthy living.

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It's true, but some people are overconfident in some merits of fruit. Truth is, there are couple of things that one have to understand about consuming fruits. Here are the 5 restrictions about fruit-consuming:

1. Consume Fruit as Substitute for Vegetables
Fruits contain some organic acid and aromatic substance which can increase the appetite. Despite the fact, veggies contain more mineral substances than fruits. If you only consume fruits, thinking that it's enough to substitute the veggies, your daily nutritional need are not filled. You still need to consume about 500 grams of veggies everyday.

2. Consume Fruit as Substitute for Meals
A human body can survive with at least 50 kinds of nutrition, especially more than 65 grams of (good) fat that can maintain regeneration and organ recovery. Fruits contain more than 85% of water but less than 1% of protein. Therefore, it can't fulfill the daily need for amino and fatty acid. It's better if you don't consume fruit as substitute for your meal. You can, however, consume it as a snack. See this post for a healthy meal plan.

3. Consume too Much Fruits in Order to Lose Some Weight
Basically, fruits can't be considered as low-calorie foods. More than 80% of fruit contains fructose, kind of "fruit sugar" if I may say so. Even if fruits contain less calories than rice, people always consume more fruit than rice because it taste great and succulent. Therefore, if this happens, more calories will be consumed and  your dietary goals won't be achieved.

4. Blinded by Imported Fruits
Some people actually think that imported fruits contain better and more nutrition. This is not always true, because some fruit lose its freshness from long transport time.

5. Relying on Fruits as Sources for Vitamin
Some fruit don't contain as many vitamins as we thought it would be. But if you want to fulfill your needs for vitamin, it's not wise to just rely it on fruits. You also have to consume it from other kinds of food. You can also fulfill it by consuming multivitamin and multimineral supplements.

Yes, fruits are highly nutritional foods and are good to consume daily. However, it is also important to pay attention on how you consume it. Consume it wisely!

Two Body Weight Training for Women

A lot of women - and men, apparently - are not interested to do body weight training, thinking that the body weight training they can do is only push-up or sit-up. In this post you'll discover two best body weight training besides push-up or sit-up, which not only will help you get the ideal body, but also increase your strength.

Plank is an effective training to help you train your body core stability, while strengthening your abdomen, lower back, torso, and legs. Here are two plank training that you can do:

Walkout Plank
To make your body fit and strong enough to train a harder training like push-up, you have to have a strong core muscles. The core muscles are the muscles that are essential in your daily activities, such as standing up,  sit down, lying down, facing down, and many more. This is why you have to strengthen the power and stability of your core.

Walkout plank is one of the best training you can do to train your core. This body weight training is also known as plank to push-up. To do this training, start by assume your body into downward facing-dog yoga position.

image credit to yogajournal.com

After that, while keeping the legs straight and the abs tight, walk the hands out as far as possible (usually up to the push-up position). Then, still keeping the legs straight, walk the feet back up to the hands.

image credit to health.msn.com

Static Plank
Just like walkout plank, this training is very effective. The difference is that walkout plank is more dynamic than static plank, because in static plank you have to hold a plank position within a certain period of time. This training will increase your core's strength,

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To get the maximum results, make sure you do it with the right technique and motion to prevent injuries and strengthening your body.

12 Easy Steps to Lose Some Weight (Part 2)

Before reading this post, you'd better be finished reading the previous post. It's important to read it first, because you need to read it in order.

6. Choose a balanced menu. Never disregard one kind of nutrition. Fat is important too, but consume healthy fats such as fat from beans, fish, avocado, olive oil, or canola oil. Use supplements such as Omega 3 supplements to help you fulfill your healthy fat requirement. Besides its role in dissolving vitamins, fat are needed to balance your the hormones in your body.

7. Eat enough protein. Some of the sources of protein are chicken, fish, beef, tofu, tempe, egg (the whites), and beans. If you want to lose weight, and workout regularly, you have to consume large sum of protein.

image credit to thomshillaw.com

8. Some people still don't understand what carbohydrate is. Carbohydrate is the main energy source for our body, which also used as spontaneous energy in our body. To lose some weight, we have to know that while our body still use carbohydrate as its energy source, then the energy from fat only serves as energy reserves. Energy reserves won't be used as long as the main energy sources is still there. Therefore, lessening carbohydrate consumption usually works in weight loss.

NEVER substitute rice with noodles, because they're the same thing (noodles are carbohydrates too.....). What you need to know is it's important to have some carbohydrates after a workout. Not only it's important, but you HAVE to consume it immediately. You can also consume it after morning workouts, but choose only good carbohydrates.

9. Know your carbohydrates. Good carbohydrates are those that are slowly-absorbed, commonly known from its glycemic index (GI). You can click here for list of carbohydrate GI. If your carbohydrate is not on the list, you can also search it here. For a good diet, eat carbohydrate with less than 55 GI. If it's higher than that, eat it after a workout. However, a really high GI foods (such as sugar) should not be eaten while you're on a diet. In cooking, use other sweeteners other than sugar.

10. Consume enough fiber. It's better if you eat apple in its fruit form rather than blending it into apple juice. The blending process destroys the fibers in apples. Eat enough veggies too. Fibers are important for your digestive system, and also helps slowing down the calorie-absorption.

11. Drink enough water. Drinking 2,5 liters of water daily is compulsory.

12. When buying foods or biscuits, take a look at its Nutrition Facts. You don't want to destroy you diet, right? You have to look at the label of the food you're buying. Don't consume high fructose corn syrup because it has a really high GI. Make sure there's no hydrogenated vegetable oil too. Hydrogenated is a process of solidifying oil, and this will destroy your metabolism. For example, margarine and butter. Avoid these as much as possible.

After reading the 12 steps, analyze your activities and foods. Have you done any of those things?

There are some people that already know how to lose some weight, yet still underestimates them. For example, drinking 2,5 liters of water everyday. Many still don't understand why they have to drink that much, or they think they drink enough, when they still need lots.

My point is, you have to stick to those steps. It's the simplest summary to help you lose weight. If you still can't lose some weight, check the steps again, make sure nothing is missed.

I hope it helps :)

3 Habits to Improve Your Health!

Many people think that their work is keeping them from being healthy. In reality, it doesn't matter how many work you have to finish, as long as you have the intention to be healthy, you will still try to achieve it.

I'm gonna give you three habits, that may be simple, but can improve your fitness!

1. Less sitting!
Research shows that sitting around too much will lead you to many dangerous diseases: obesity, cardiovascular diseases, even cancer. Dr. James Levine, a doctor in Rochester's Mayo Clinic said that the disease you get from sitting too long is the same as the side effects you get from smoking!

To keep you from those diseases, do simple exercises like squat, lunge, and other kinds of stretching in between your activities. You can also do some other activities such as taking the stairs instead of the elevators, cycling to school or to work, even parking your vehicle a bit further so that you get more chances to walk.


2. Help Others!
This might sound silly and hard to believe, but it does keep you healthy! Research indicates that if you help others more often, it will prevent you from psychological disorder (such as depression). Generally, people who help others more often will focus more on problems of others instead of their own, thus make them feel better than the others.

This habit will also develop affection, which will keep you from getting angry, stressed, or even upped your blood pressure!


3. Don't Get Too Attached to Your Cellphone!

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A study indicates that a person's stress level can increase from checking their cellphone or other gadgets to check on their messages too often. This habit can keep you from doing other more important things, screws up your mood, and stress you up.

To overcome this, give yourself one day rest from things that makes you get attached to your phone. Try socializing directly to your friends, because this can help you express your emotions freely. Turn off your phone, or activate the silent mode before you go to sleep.


Source
Dunia Fitnes, 2012. Biasakan Diri Melakukan 3 Hal Ini dan Anda Akan Lebih Sehat, [online]. In: http://duniafitnes.com/health/biasakan-diri-melakukan-3-hal-ini-dan-anda-akan-lebih-sehat.html