Tomatoes!

Bright red in color and round in shape, tomatoes are not only look appealing, but also very tasty to eat. Many people thought that it's in the veggie group, when it's actually a fruit.

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Besides its freshness, tomatoes are rich in antioxidants, which are effective in fighting those free radicals. The antioxidants in tomatoes fight them by adding an electron into the free radicals, neutralizing them and stop the chain reaction of the free radicals that disrupts the health. One of the antioxidants tomatoes is lycopene. Lycopene is an important antioxidants that can help prevent the formation of cancer cells, like prostate, rectal, stomach, and throat cancer.

Lycopene is a part of the "pigment family" called carotene. Carotene is a natural component in fruit and vegetable colors. For example, beta carotene is an orange pigment in carrots.

Our body does not produce lycopene, therefore it needs a supply of lycopene from the foods we consume. Tomatoes actually contain more lycopene than other fruits, such as carrots or watermelon.

Nutritional Content in 100 grams of Tomatoes

• 27 mg of phosphor
• 360 mg of potassium
• 0,6 mg of iron
• 11 mg of calcium
• 23 mg of vitamin C
• 0,06 mg of thiamine (vitamin B)
• 1 g of protein
• 1000 iu of vitamin A

Health Benefits from Tomatoes
Except its merit in preventing the formation of cancer cells, tomatoes also have 5 other important benefits for our health, and they are:
1. Prevent the Premature Aging
With its high content of antioxidants, tomatoes can prevent premature aging from free radicals. Tomatoes also contain citric acid, which can make our skin looks fresh and cleaner.

2. Lower the Blood Cholesterol
The nicotinic acid in tomatoes can help you lower the high blood cholesterol, therefore preventing any heart disease.

3. Maintain the Blood Sugar Level
Tomatoes also contain important mineral, chromium. Chromium is useful in maintaining the stability of the blood sugar. Therefore, tomatoes are good for diabetic people.

4. Lower the Effects of Smoking
Tomatoes are highly recommended for smokers. The chlorogenic acid and the coumaric acid in tomatoes help smokers fight carcinogens, the dangerous substance in cigarettes which can cause cancer.

5. Maintain the Bone Health
Besides chromium, tomatoes also contain other important minerals such as calcium and vitamin K. These two nutrition are important in repairing the broken bone tissues while preventing the osteoporosis.

Start consuming tomatoes today, and get ALL the health merits!

5 Best Post-Workout Meals

During a workout, our body needs enough nutrition as its fuel to create the energy. These energy will wear off eventually after the workout, right? Therefore, we need more healthy food to recharge the lost energy. If our body lost its energy for too long, it can cause muscle spasms and catabolism.

Here are 5 best post-workout meals you can consume after a workout:
1. Chicken Breast with Veggie Mix
100 grams of skinless and boneless chicken breast contain about 29 grams of protein, which can help the recovery and muscle developments after a workout. Meanwhile, a mix of vegetables contain many kinds of vitamins and minerals that are essential for our immunity.

2. Eggs and Avocado
No doubt that eggs contain enough protein, especially in its whites. Egg yolks contain phosphatidylcholine which can be useful to prevent the accumulation of fat and cholesterol in the liver. Yolks are also rich in choline, which can increase the heart, brain, and membrane cell functions. One egg contain about 300 mg of choline and 315 mg of phosphatidylcholine.

Avocado also have high nutritional value. It contain at least 11 vitamins and 14 minerals. It's also rich in protein, riboflavin (vitamin B2), niacin (vitamin B3), potassium, and vitamin C (vitamin needed for body recovery).

3. Salmon, Spinach, and Yam (Sweet Potato)
Salmon are rich in protein and Omega 3 fatty acid. The protein in a salmon is good for muscle growth, while the Omega 3 fatty acid are useful to reduce muscle damage after a workout.

Spinach are high in iron, an important mineral for muscle formation. Iron is also an important component in hemoglobin, the part in our blood that distributes the oxygen throughout the body.

Sweet potatoe (yam) is one kind of complex carbohydrate, which are also equipped with easy-to-digest vitamins and minerals. It's also a good energy source, especially after a workout.

4. Tuna and Brown Rice
Potassium and essential fats in a tuna helps control the blood pressure. The Omega 3 fatty acid can also help prevent rheumatic, while the selenium are useful in detoxifying process, especially in the liver.

Brown rice are high in fiber, which helps in indigestion and are suitable to be consumed after a workout. It won't increase the blood sugar, thus reducing the risk of diabetes.

5. Whey Protein
Besides the fact that it's good to be consumed before a workout, whey protein are also good to be consumed after a workout. Whey protein are a protein supplement in the form of a milk, making it easier to be absorbed. Research indicates that whey protein can fasten the muscle recovery process and maximizes the muscle formation after a workout.

Those are the 5 best post-workout meal that you can consume after a workout. The right meal after a workout can really get you faster to the results you've been fighting for!

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.

image credit to topnews.in

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!

Choosing the Right Low-Fat Products

Obese people, or other people with high fat and high cholesterol usually have to reduce their fat consumption, and this warning usually make people consider about buying "low-fat" or "fat-free" products. However, be careful, because not all of those products are healthy products like they advertise it.

image credit to ahundredpoundslost.com

To keep the original taste in low-fat products, producers replace the fat content with huge amount of sugar. The results are, some "low-fat" products actually contain more calories than the "regular" products! Whereas, in a diet to lose some weight, carbohydrate consumption has to be reduced, especially simple/fast-absorbing carbs like sugar - which have high glycemic index (GI) - will be stored as fat anyway.

Besides that, some of those products also contain trans-fat, which not only increase the LDL (bad cholesterol) content, but also lower the HDL (good, protective cholesterol) content. Fact is, the increasing number of obesity in our society is one of the main factors of the proliferating low-fat products. The vigorous advertisements, especially the ones in TVs, make people think that consuming those low-fat products means they consume healthy foods.

Based on the facts above, you should carefully check the nutrition facts of the product that you're going to buy. Products with 1-2 grams of sugar is enough, but above that, it's too high for those of you who's been trying to lose weight.

For your diet, choose complex carbs such as brown rice, whole wheat bread, and oatmeal. Limit your fat consumption, and choose those that are good for you, like canola oil, olive oil, etc. If you want to lower your LDL consumption and increase the HDL, you also need fiber from veggies, fruits, beans, and also oatmeal. Remember to exercise regularly too!

Why You're Not Getting the Results from Your Workout

If you've been following my posts since the very beginning (and I hope you do), and yet still don't get the results, this is the post that will answer your question. Don't even think about supplements to get faster results  before you read this post first.

Before asking which supplements to use, we have to realize that there are many factors that involves in body-building efforts. Even stress can thin out your body. Here I will share few factors that you may have to reevaluate when you don't get the results from your workout or your training.

image credit to thelegalcommune.com

1. Rest
Have you have enough rest? How long do you sleep in a day? Of course, every person is different in terms of sleeping needs, but the standard sleeping time is 7 to 9 hours a day. When we sleep, our body produces growth hormones that can repair the broken cells. Besides the sleeps at night, you also have to pay attention to the resting time between each training. You won't build your chest muscles when you train it everyday. Give at least two or three days gap before you train it again in the next workout.

2. Train Hard for the Designated Muscles
Let's say you want to build your biceps, and you don't get the results. Reevaluate your training: was it "hard" enough? Some say that it was hard enough, but they do the same pattern with the same weight every time (and didn't do the overload principal). Add more weight over time because your muscles will get used to the same weight you're using every time, making your training pointless. It's like when we were in school in 1st to 6th grade, the lessons get harder everytime, right?

3. Variations
Use some variations in your training so that your muscles don't get bored. When you do the same training pattern every time, your body will adapt, and won't respond much to your training. Use different order when you train, different weights, different resting time between each set, and different sets to "surprise" your muscles and triggers them to adapt and develop.

4. Did you do cardio before your weight training?
What usually happens is people do cardio before their weight training. They thought that it was just a warm up. You do have to do a little cardio before you train for a warm up, but what people usually did is that they did it too hard, and sometimes, too long. You don't have to run in the treadmill for 30 minutes as a warm up. This will tire you in your weight training, and will significantly hamper your effort to build your body. Do your cardio after your weight training.

And that's the four basic things that you have to reevaluate when you reach a plateau (no progress) in your training. If you do them all right, then reevaluate your nutrition. Did you consume enough nutrition your body needs to build your body? It doesn't matter if you want to lose weight or want to gain some, your daily nutrition needs is important.

How to Read Nutrition Facts

Prepare yourself, folks, this is gonna be another long - yet important - post.

In this post, I mentioned about reading nutrition facts. Well nowadays, food producers have to include the ingredients and the nutrition facts in their product. Those facts are a tool to help you choose the food that is good for you. This is why in this post, I will share the knowledge of reading these facts.


Reading the Ingredients
The ingredients list gives your the information of the foodstuffs, seasonings, and chemicals in that product. The ingredients are written in order of their weight. The most-used ingredient is the first in the list, and the least-used ingredient is the last. Avoid foods that state fat, oil, and sugar (or derivatives of those) as their most-used ingredient. And also, if you never heard of the ingredient, or you're having a hard time mentioning it, it's most likely chemicals, or unnatural foodstuff.


Reading the Nutrition Facts
This table will give you more details on the product. You will know the contents of that product, therefore you can choose the healthiest ones. When you compare some foods, make sure you compare them with the same amount of portions.

image credit to duniafitnes.com

1. Serving Size: shows you the recommended portion or serving size. If you're not used to measure or weigh food, measure it to a standard portion. If you eat less or more than the recommended portion, then the information on the Nutrition Fact will have to be adjusted to know the nutrition you consume. For example, if you eat it twice the size of the serving suggestion, then all the nutritional value will have to be multiplied by two.

2. Calories: shows you how much energy you'll get from one portion of that food. You have to remember that the number of portions you eat determines the calories you eat. For example, if you eat two portions of food, it means you consumes twice the amount of calories that are stated in the Nutrition Facts. One of the measurement that you can use as a base to assess whether it's high-calorie or not is from this:

• 40 calories = low
• 100 calories = average
• 400 calories or more = high

3. Calories from Fat: shows you how much calories that comes from fat. Every gram of fat worth 9 calories. It should be no more than 30% of calories a day that comes from fat. Therefore, it's best if you consume no more than 3 grams of fat or 30 calories of fat per 100 calories of food.

4a. Total Fat: shows you how much good fat is good fat (monounsaturated fat and polyunsaturated fat) and bad fat (saturated fat and trans-fat) in a food. As stated before, it's best to consume fat no more than 3 grams per 100 calories. When you compare foods, see the sum of total fat, saturated fat, and their calories for each serving. Choose the one with the least amount of fat.

4b. Saturated Fat: bad fat or saturated fat can be found in many kinds of food such as butter, margarine, fat from beef and pork, full-cream milk, eggs, coconut and coconut oil, and also in fast-foods. It's better if you avoid or limit the food that contains saturated fat. The daily consumption of this kind of fat should not be more than 10% of the calories that you consume in a day (less than 1 gram per 100 calories).

4c. Trans Fat: trans fat are also bad fats that forms in the cooking process. This kind of fat commonly found in commercial food products and have to be avoided in diet.

5a. Cholesterol: the number of cholesterol shows the total amount of cholesterol, which consists of good cholesterol (HDL) and bad cholesterol (LDL) for each serving. It's better if your cholesterol consumption is not more than 300 mg a day. Choose the product that have the least amount of cholesterol.

5b. Sodium: shows the number of sodium in each portion. It's better if the consumption is not more than 2.400 mg a day. Choose the product with the least amount of sodium.

6a. Carbohydrate: shows the sum of carbohydrate in foods, including simple carbohydrates and sugar, and also complex carbohydrate and fibers. When your food contains carbohydrate, it's better if that carbohydrate contains many fiber.

6b. Dietary Fiber: shows the amount of fiber in each serving. This can be found on complex carbohydrate such as wheat and grains, fruits, vegetables, and beans. Try to consume 20 to 35 grams of fiber each day. The higher the amount of fiber in a product, the amount of sugar is lower.

6c. Sugar: this shows the amount of carbohydrates for each serving from sugar. The best way to choose the least amount of sugar is by looking at the total amount of sugar and the total of amount of carbohydrate. The closer it is the value to the total amount of carbohydrate, it contains less fiber.

7. Protein: shows the total amount of protein for each serving. It's highly recommended to keep the balance of protein, carbohydrate, and fat in food. If the food you choose does not contain protein, add another food with protein in it.

8. % Daily Values: shows the percentage of your daily nutritional adequacy from that product. Note that this based on 2000 calories diet. Generally, 5% of daily value is considered to be low and 20% of daily value is considered to be high.

9. Vitamin and Mineral: shows how many vitamins and mineral in each serving. You have to achieve 100% for all the required vitamin and mineral. You can also consume multivitamins to make sure you have enough vitamin and mineral for the day.

10. Recommended Amount(s): shows the recommended daily amount of each nutrition for 2000 calories and 2500 calories diet. If you need to consume more or less than 2000 or 2500 calories a day, the recommended amount of fat, carbohydrate, and protein also change.

11. Calories per Gram: shows the amount of calories in each macro-nutrients (fat, carbohydrate, and protein). It's better if you choose a balanced food, which contains all those nutrients.

After knowing how to read Nutrition Facts in foods, you can better the quality of the food you eat, now that you know how to choose the healthier foods :) 

Why Seafood is Good

There are many reasons as to why consuming seafood are good. Besides that it have a good taste when we process it into many variations of food, seafood are sources of high-quality proteins that are low in fat in cholesterol, and also act as sources for vitamin B12, vitamin D, magnesium, and Omega 3 fatty acid which are good for your heart and blood veins.

image credit to ocean.nationalgeographic.com

Some of the seafood, such as clams, deep-sea fishes, and crabs are delicious and high in nutrition. Clams and crabs are high in vitamin B12 that supports the nerves and brain, and also minerals such as zinc, magnesium, and potassium. Meanwhile, deep-sea fishes such as salmon, tuna, or mackerel are the best sources for Omega 3 fatty acid, that can help you prevent heart diseases.

Omega 3 is known for good fatty acid that can help reduce the the risk of getting heart disease, stroke, and many kinds of cancers. Better yet, foods that are high in Omega 3 are related to positive-mood change. In other words, fishes can be functioned as a therapeutic cure for mild depression!

Fish and seafood are also good for pregnant women for their fetus' brain growth, and also reduces the risk of premature birth. Besides that, other nutrition in fish and seafood like protein and vitamin, all are good for our health.

It's clear that consuming fish and other kinds of seafood is so good, that the American Heart Association (AHA) recommends to eat fish at least twice a week. More importantly, if you have a heart disease, AHA recommends if you have a high-Omega 3 diet by eating fish every day. Therefore, by start consuming these sea delicacies in our everyday diet also plays a role for a healthy heart.

So, got fish?

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 :)

Eggs and Cholesterol

Sometimes we heard some people say that they don't want to eat eggs because it's high in cholesterol. Well, it is high in cholesterol, and consuming foods that are high in cholesterol daily can lead to increasing cholesterol level in your blood. However, nevertheless, a lot of researchers believe that saturated fat and trans-fat have bigger impact on the increase the cholesterol level.

image credit to heartheavy.com

The American Heart Association (AHA) claimed that as long as you can limit the cholesterol consumption out of all the other foods, it is very good to add eggs into your daily healthy diet, considering that eggs are good sources of protein.

Fact is, one egg contains about 213 mg of cholesterol in its yolk. If you're in healthy condition, it is better to limit your cholesterol consumption in less than 300 mg a day. However, if you got some health problems such as heart disease, diabetes, or your LDL (bad cholesterol) level is high, then it's better to limit your daily cholesterol consumption into less than 200 mg.

So, if you already consumed one egg a day, then it's better if you limit or even avoid another consumption of cholesterol from other foods in that day. However, if you really have a egg-craving day (those days exist, folks), then just consume the egg white, since it doesn't contain cholesterol.

In conclusion, you don't have to worry about consuming eggs. You just have to control the sum and the frequency. Eggs are good sources for protein, easy to digest, and easy-to-get animal protein. Therefore, consuming eggs (especially the egg whites) will be good for your diet :)

Go Bananas for Bananas!

In the last post, I posted about the ten foods that are good for our heart, and also a meal plan that can help you lose weight. In both posts, you can see that fruits and vegetables have important parts in a healthy meal plan for their many benefits. Out of the many choices of fruits, I just love bananas :D In a tropical country like Indonesia or Malaysia, it's easy to find them, and it also has many nutrition that are good for our body :)

image credit to threebananas.com

Bananas help our body store calcium, nitrogen, and phosphor, which are good for our tissue recovery and regeneration. Bananas are also rich in essentials vitamins and minerals, such as vitamin B complex, vitamin C, and also potassium, magnesium, phosphor, and calcium.

One of the most important benefit of bananas is to fight and cure digestive disease, such as ulcer. Bananas can neutralize the gastric acid by coating the gastric surfaces, thus making bananas a "safe" fruit for people with ulcers. Other medical benefits of bananas are to cure constipation, diarrhea, rheumatoid, and also anemia.

Aside from that, bananas can also be used to treat burns and other kinds of wound. You just pound ripe bananas until they're soft, and spread it into the burn or wound to ease the pain. After that, wrap the wound with a fabric bandage. Banana leaves can also be used as a cooler compress for burns or any kinds of wound.

So, get ready to get bananas with some bananas?

10 Healthy Foods for a Healthy Heart

Heart attack is the most dangerous disease in the world, with increasing patients every year. One of the cause of this disease is wrong meal pattern. Foods these days usually contain high cholesterol, which can clog your blood vessels. In this article, I will share about the ten foods that are good for your heart.

image credit to healthyfoodssite.com

1. Fresh Fish
Fish contains many Omega 3 fatty acids, which can lower your triglycerides level and lower your blood pressure. Consuming fishes with high Omega 3 once or twice a week can lower the chance of coronary death as high as 36%.

2. Tea
Tea are high on polyphenolic antioxidants. Scientists believe that polyphenols can prevent us from bad cholesterol (LDL) from oxidation that can clog our blood vessels. Click here for my post about green tea.

3. Beans
Beans are low in fat but high in vitamin B, folate, potassium, iron, magnesium, fiber, protein, and phytochemicals (a compound in plants that can help prevent some chronic diseases, including cardiovascular diseases). Black beans, red beans, navy beans, peas, and kidney beans are few of the beans that are good for our heart.

4. Paprika
Paprika are high on vitamin C, potassium, vitamin A, and antioxidants. Potassium helps balance the fluids and cells ratio in muscle contractions. People with high blood pressure are recommended to fulfill the needs for potassium from fruits and vegetables to balance the blood pressure.

5. Green Vegetables
Green vegetables contain many fibers, carotenoids, folate, phytochemicals, magnesium, potassium, and calcium. Carotenoids are pigments with antioxidants that can lower the chance of heart attacks, which are available in fruits and vegetables with bright colors.

6. Orange
Besides the fact that it's high on vitamin C, oranges also high on folate, antioxidants, phytochemicals, potassium, and fibre. Vitamin C are good to increase our immunity, and the fibers on oranges can also help reducing the cholesterol in our blood.

7. Wheat
Wheat are good calorie sources that are also rich in fibers, vitamins and minerals, iron, magnesium, and folate. Some studies have tied a connection between wheat consumption to reduce cholesterol and cardiovascular disease-prevention. Wheat cereals, oats, and wheat pasta are some of the good foods that are good for your heart.

8. Garlic
Studies show that garlic have some influence in lowering the risk of cardiovascular diseases. Garlic is better to eat fresh.

9. Berries
Berries are higher in antioxidants than any other fruits and vegetables. A study in Finland also shows that eating berries can also increase the HDL level and lowering the blood pressure.

10. Rice
A study indicates that by consuming rice you'll get 12 essential vitamins and minerals, including folic acid, potassium, and vitamin C with lower saturated fat than those who doesn't consume rice. This study also indicates that consuming rice can also lower the risk of blood pressure and heart disease.

In the end, knowing what's good for your heart is not enough. Get some workout regularly too :)