How To Eat Healthy As A Busy Person

 

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One of the most common nutritional related problems people have is finding a way to eat healthy while in the over activity. the majority of us have a very active and busy lifestyle running from place to place, work, kids, gym, shopping, the list goes on and on. It makes it almost impossible to eat healthy and have a nutrition plan in place so that you reach your fitness goals.

You need a method to get health body with eat healthy regularly. Probably the most beneficial thing you can do to improve your eating habits if you have a busy schedule is to prepare some meals or snacks or at least plan what you will be able to eat in advance. And you can do these ways : 

Prepare Your Menu In The Night Before

Take just 20-30 minutes the night before to plan your meals and snacks for the next day. Keep your foods in the ice paks, because the ice packs will keep your food fresh. 

Take Your Breakfast

Research studies have shown that many busy people don't take breakfast. This is unfortunate as breakfast is the most important meal of the day. If you don't have time to make a whole breakfast you should consider making quick one.

You can eat only cereal but you must prepare the foods for lunch that make you can be fulfill. Eat your breakfast relaxively, because eating slower is better, but eating cereal quickly is much better than not eating anything.

Always Bring Water

You need it to always keep avoid you to be hungry and get dehydration because you don’t eat well. Bring a water bottle with you everywhere you go and everywhere you work. Water is the key to everything we do. It carries nutrients into your blood stream and feeds your muscles. 

It helps us not retain water and one important note. Next time you feel extremely hungry ask yourself how much water have you had and I bet not enough. We often feel hunger when all we need is more water.

Save The Snacks In Your Bag 

Having snacks packed such as veggies, nuts, or fruits already prepared in zip lock bags makes sure that you have something easy to grab when you're out and about.  You must put it around you, in order to mak you easy to get your snacks without doing many movement from your work desk.

These tips should help with the majority of your day, you may run out of time and end up skipping eat regularly. If skipping breakfast or lunch or dinner becomes a habit, there is a decent chance, such as you must have some foods that always available in your bag or goods which always you bring to work like a bread.

Why Is Garlic So Useful To Your Health ?

Garlic is one of the most commonly used spices around the world. It is used to add flavor and aroma to dishes. Garlic (Allium sativum), is a bulbous perennial plant related to onions, chives, leeks and shallots. The bulb grows underground with long green shoots emerging above. It's bulb consist of small sections called cloves. In cold climates, cloves can be planted in the ground about six weeks before the soil freezes, and harvested in late spring.

Garlic has been helpful in many areas throughout the years. This herb is rich in allicin, selenium, manganese, vitamin B6, and vitamin C that help us to be healthier. Some scientist suggest using it as a food additive, can prevent food poisoning. Fresh garlic can kill bacteria: E-coli, Staphylococcus aureus and Salmonella enteritidis.

Here are some reasons why is garlic so useful :

1. Garlic is effective at protecting against mosquito bites. 
2. Garlic is rich on antioxidants, which can lower triglyceride levels.
3. Garlic is packed with antioxidants to killing bacteria, which make a useful remedy to help treat acne or other skin blemishes like blackheads and reduce pore size.
4. The allicin in garlic increases blood circulation to the scalp. Reduce hair fall and stimulate new hair growth. With add a clove of garlic to your shampoo or conditioner for use once a month. 
5. The high concentration of antioxidants helps to give the immune system a boost which is needed to treat colds, with sipping garlic tea. 
6. High intake of garlic and onions, resulted in lower signs of the beginnings of osteoarthritis in the hip. 
7. Garlic extract was effective in lowering blood pressure for patients with uncontrolled hypertension.
8.  Raw garlic consumption of 2 times or more per week was found to be associated with a 44% prevention of lung cancer. Garlic can still be of great help because it is also found to be able to reduce the size of cancer cells. 
9. Garlic is effective in curing heart diseases, in lowering LDL, which is bad cholesterol, and prevents them from clinging to our arteries. At the same time, garlic is also helpful in raising, this time, HDL which is good cholesterol. Studies show that people who regularly eat garlic have 9 percent lower cholesterol than people who did not. 
10.  Allicin, which is found to be effective in lowering high blood pressure and triglycerides and can also prevent weight gain. This may not be recommended though for people who suffer from diabetes (especially type 1 diabetics) because allicin also has the ability to lower high insulin levels.

11. The sulphuric compounds this herb contains are a natural antibiotic. So you can add garlic when you cook to against the infection in your body.

But, there is a reason that the people don’t like it too much because of the smell. A large number of sulfur compounds contribute to the smell and taste of garlic.

An easy way to remove these smells from your hands is to soap them up and rub them along a stainless steel faucet or knife. It really does work but it must be stainless steel that you're rubbing, and not any other metal. Because the theory says that the sulfur from the onion/garlic/fish would be attracted to and bind with one or more of the metals in stainless steel.

When eaten in quantity, garlic may be strongly evident in the garlic consumer's sweat and breath the following day. This is because garlic's strong-smelling sulfur compounds are metabolized, forming allyl methyl sulfide. And the way to overcome it is using of a sauna or through any other exercise that makes you sweat.

How To Brush Your Teeth Properly

All of us can brush our teeth, but not all of us understand how to brush the teeth correctly. Most people brushes their teeth with the wrong direction with the left to right movement while the correct way is up to down which we call a red-white movement.

Correct brushing can prevent tooth decay and gum diseases. While brushing is a part of a person's daily routine, many are not even aware that they have been doing it the wrong way.

Before we go to the right ways, we should know it first, about the benefits of brush the teeth and the result when you don’t brush your teeth. 

The benefits of regular brushing are :

1.    Preventing cavities

2.    Refreshing breath

3.    Becoming more confident

4.    Familiarize eat breakfast at home because it had to brush my teeth in the morning

5.    Creating healthier teeth and body

6.    Being more efficient, because avoid diseases teeth and mouth should be treated as soon as possible

7.    Activity is more vigor and focus

As a result of not brushing your teeth :

1.    Cavities. Germs and bacteria are rarely cleaned clearly made a hole in the tooth. Not just hurts, chew food becomes incomplete if the teeth a lot of holes.

2.    Heart disease. Including coronary heart disease, heart attack, and heart failure, all types of life-threatening heart disease if lazy to brush your teeth and maintaining oral hygiene.

3.    Respiratory disorders. Lazy to brush my teeth apparently affects the lungs. Various diseases associated with respiratory problems arise. For example asthma, infections, lung cancer, and others.

4.    Clogged blood vessels. Lazy maintain the cleanliness of your teeth and gums can also create plaque gather in blood vessel walls. As a result, blood flow becomes slower or even stop completely.

5.    Bleeding gums. Infection of the tissue and bone that support the teeth can occur if the contents of the mouth rarely cleaned. Also prone to bleeding gums and cause the infection.

And the right way of brush the teeth described are:

1.    Your toothbrush should have soft and round-ended bristles. You should use a toothbrush that can cover 2 to 3 teeth per stroke. Pre-moisten the toothbrush and use a small amount of fluoridated toothpaste. 

2.  Brush your teeth while is tilted and turned at an angle of 45 degrees. Move the toothbrush in small circular motions, with this circular motion, slowly move forward towards the front teeth.

3.  In the front teeth, the part of the teeth where plaque often accumulates, eliminate the bad habit of brushing with the left-right movement. Correct movement is the up and down, from the gums to the teeth.

4.  Brush your teeth gently to help reduce plaque and stimulate gums. Do massage gums to facilitate the circulation of blood.

5.    Next, place the toothbrush bristles on the chewing surfaces of the teeth (known in the dental world as the occlusal surface).

6.    Move the toothbrush back in forth in a "scrubbing motion". Be sure to brush the chewing surfaces of all teeth, even the front teeth.

7.    Open your mouth wide and brush the surface of the tongue and inner cheeks. This is an important step because dirt can be the causes of bad breath. 

8.  Rinse your toothbrush and brush your teeth two times a day.

  

Once you realize that oral care actually begins with having an excellent daily routine of proper brushing, you'll be surprised at how simple it is to maintain a healthy oral and dental condition.

How To Boost Your Immune System

 

The main function of the immune system is to protect the body against various infections. It is the most important body component that helps in determining one's state of health. The effectiveness of immune system varies from person to person. 

In the human body's natural immune system are nonspecific and specific immune system. Which includes immunity nonspecific include the defense or protection of physics (such as skin and mucosal linings), chemical (such as enzymes and stomach acid), mechanical (such as bowel motions and hair shakes), and phagocytosis (such as NK cells or natural killer, granulocyte , macrophages, and neutrophils).

An example is the human eye is equipped with a mechanism for setting the intensity of light entering the retina. The light intensity regulating device called iris or pupil. This organ can grow and shrink automatically.

With the pupils, the function of the sense of sight can be maintained well. If the light intensity is too large, while at the same time the pupil does not work, then the retina of the eye will be damaged so that it can be fatal to the sense of sight.

While the specific immune system is also divided into two, namely humoral and cellular. Humoral immune system consists of an antibody, immunoglobulin IgG, IgA, IgM, IgD, IgE, and body secretions such as saliva, tears, earwax, sweat, gastric acid, pepsin, and others. The main task of this system is to combat the organism infected by forming antibodies.

While the cellular immune system that play a role is the proliferation of T lymphocytes in the thymus gland influence of various factors on the origin of the thymus. T lymphocytes attack the antigens inside the cell. The main function of specific cellular immune system is to defend against bacteria, viruses, fungi and malignancy in intra-cellular.

The main components of the immune system are bone marrow, antibodies, cells, lymph nodes, spleen, chemicals, thymus glands and tonsils. The things you can do to start boosting your immune system are :

1.    Reduce Stress

When you're less stressed your body gets stronger. Your body functions in the manner it was meant to do, and that is to protect and maintain it in a healthy condition. With stress reduction the body is able to detach from environmental stressors allowing feelings of relaxation to encompass both body and mind.

Some natural healthy ways to lower stress and boost your immune system are: walking and moderate physical activity, yoga and stretching, hand washing to keep germs away, laughter and humour, listening to or playing music, etc.

2.    Feeding your immune system

Good food and nutrients boost the body's immune power in many ways. They increase the number of white cells, train them to fight better, and help them form an overall better battle plan.

The top eight nutrients to add to your diet to cut down on absence from work and school because of illness are vitamin C, vitamin E, beta carotene, bioflavanoids, zinc, garlic, selenium and omega-3 fatty acids.

3.    Using Aromatherapy

The following oils can all help to boost your immune system such as tea tree, lavender, helichrysum and rose.

You get the benefit of the natural chemicals in essential oils via your sense of smell, which is directly connected to your limbic system, and they can go to work on your nervous system almost immediately. The calmer and more relaxed you feel, the less stressed out you get, the less wear-and-tear occurs to your immune system.

4.    Stay Positive

When you always stay positive like do postitive activity and have positive thinking, your immune system will be stronger.

Let’s do it to avoid diseases to our body and make our life’s better.

The Benefits Of Eating Breakfast

 

We’ve all heard the saying that breakfast is the most important meal of the day. That’s true, why? Because some benefits o breakfast for our body is awesome. They include :

1.    Help your concentration and memory throughout the day. With consume eggs you can get it, because eggs contain choline, which helps boost brainpower.

2.    It does a body good. Without eating breakfast, your body misses out on nutrients it needs to function, like fiber, vitamins and minerals.

3.    Power through your day. Eating a nutritious breakfast gives your body the energy and nutrients it needs to get through the morning.

4.    Keep your weight healthy. Without breakfast, we tend to feel very hungry mid morning and may be more likely to fill up on snack foods that are convenient but don't have a good nutrient balance.

5.    Sharper your focus to do everything. By eating breakfast every morning, you are able to be more focused and productive until it's time to refuel at lunch, because your brain have gotten foods to work.

6.    Get your body pumping. A good breakfast can provide protein (for building and maintaining muscle), carbohydrates (for energy), fibre (for healthy digestive function), calcium (for building strong bones), iron (for healthy red blood cells and oxygen transport around the body), plus additional vitamins and minerals.

7.    Reduce morning crankiness. Feeling cranky during the morning is understandable, you probably wanted to stay in bed and don't want to work. Eating breakfast can increase your good mood and get rid that crankiness. 

8.    Prevents starvation. Throughout the night, the continuous decline in blood glucose will stimulate the release of counter-regulatory hormones, which cause stimulation of the appetite center. That is why when you wake up in the middle of the night to eat, then you will feel hungry after waking up in the morning. Because of that, you need breakfast.

9.    Protect against heart disease. If you eatig breakfast with whole grains, because whole grains contain rich in phytochemicals and antioxidants. Another benefit of whole grain is that it is full of fiber and unrefined whole grain forms provide far more nutrients than the refined grains.

10. Help to maintain and reduce cholesterol levels. If you eating breakfast with menu like oats, because cereals that are fortified with the vitamin Niacin, which is a B-complex vitamin. This vitamin helps increase good cholesterol levels while lowering bad cholesterol levels.

11. Improve your overall nutrition. Breakfast is important to body metabolism by breaking the fast of sleep time, long term fasting does not allow you to produce the enzymes needed to metabolize fat to lose weight.

12. Get your healthy glowing skin. Smoothies let your skin have the needed hydration therefore leading to a healthier and glowing skin.

The Best Nutrition For Athletes

 

Athlete needs more nutrition than non athlete especially person who always stay at home without any hard job. There's a lot that goes into using diet to affect athletic performance and overall health.

Athletes should make a table of nutrition for themselves. In order to make their body nutrition is enough, becoming better when nutrition comes to balanced body’s need for athletes.

There are several foods all athletes should eat, they are :

1.    Juice drinks

One of the simplest and most naturally nutritious treats is freshly made fruit or veggie juice drinks. Choosing organic apples, carrots, beets, and other produce ensures not only the best nutrition for athletes, but it also decreases exposure to pesticides and other potentially harmful chemicals.

2.    Whole grains

Whole grain food such as cereal, bagels, pasta, and bread give good, long-lasting energy to the whole body. As the most important food group, athletes should eat many whole grain carbohydrates before an event.

3.    Protein-Rich Foods

Salmon, mackerel, and trout , are good sources of lean protein and omega-3 fatty acids, which help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease.

A simple granola mix with some raw almonds and raisins can give you a boost throughout the day. In addition to flavor you'll be getting a good mix of protein and essential fatty acids to keep you in top form.

4.    Banana

You’re not difficult to get it, because banana is available in market and other shopping centre. There are 100 calories a piece, bananas are a great source of easy-to-digest sugar and natural electrolytes.

5.    Calcium Rich Foods

Cheese, yogurt, and milk contain necessary calcium, which creates strong bones and protects athletes from injury. You should have a diet that is high in proteins. Apart from taking in high protein foods, you can add protein supplements. There are many whey proteins, soybean protein isolates, liquid or dry egg white powders that can be had on their own or added to foods to augment the protein intake.

6.    Fiber-Rich Foods

Fiber is the nutritional component that keeps athletes full and regulates the digestive tract. According to the University of Maryland Medical Center, most people get only 10 to 15 g of dietary fiber per day. But for best health, most people should get 20 to 35 g per day.

The exception for athletes is immediately before competition, when nerves can often lead to an upset stomach, a condition that can be aggravated by a high-fiber meal. For that reason, Julie DuBois, a dietitian for Nutriworks Comprehensive Nutrition Consulting, recommends eating low-fiber foods shortly before a competition or event. For example, fruit juice, white rice and potatoes with no skin can all provide you with energy without overloading your body with fiber while it is under stress.

19 Tips To Stay Calm Under Pressure

Problem and other pressure around us make us stress and can’t be thinking well. Staying calm under pressure is so important, but it's one of the hardest things to do.

We often get panic when we are faced with a lot of problem. Panic is a health hazard and must be avoided at all cost. Surviving and thriving on a daily basis are stressful enough, you certainly don't need to add to that level of stress by panicking.

No matter the craziness, however, it is possible to regain and maintain peace of mind. You can stay cool, calm and collected no matter what seems to be happening around you. Here are some ways to do just that:

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There are some things we can do to make us always stay calm :

1.    Breathe. Breathing slowly can slow down the rate of the heart, people can learn to stay calm even in trying situations. This is one of the main reasons why practicing how to breath slowly in advance is recommended and can make a major difference. If we take slow deep belly breaths, the vagus nerve gets stimulated, which results in more calming hormones.

2.    Eliminate the cause. Ask to yourself “Should I panic?” and you must always answer it with “No!”. Identify the cause or instigator and do what it takes to eliminate it so it never happens again.

3.    Avert panic. Panic averted is far cheaper than panic survived, so we need to get rid of potential panic causers.

4.    Do exercise like aerobic and you can do yoga, Tai Chi or meditation, they will help you remain calm and centred.

5.    Using aromatherapy. Use some soothing aromatherapy to help you stay calm.  Lavender works very well, or use a combination product.

6.    Walk at lunch time. Walk can reduce stress and make your muscles relax.

7.    Drink chamomile tea. For everyone who like drink a cup of tea in the morning as habit, you can drink it, but don't drink too many cups in a day.

8.    Avoid the phone, an angry family member, a colleague, a boss. There is no rule that you have to stay where there is anger, or have to answer the phone immediately. When you can get yourself away, do so.

9.    Focus on your own life and creating a great future, imagine something comfortable in your mind.

10. Work out and do something that make you are happy, like watching a good film, holidays, music, etc.

11. Meet your good friends and spend your time with them to do fun activity that you can laugh together.

12. Never fool yourself into believe that you can’t live without someone and delete the perception that you’re wrong all the time.

13. Avoid negative press, news, magazines and newspapers. All the time you're reading about misery your own mood and coping skills will not improve.

14. Drink water, eat good nutrition and get plenty of rest and sleep.

15. Use EFT (Emotional Freedom Technique). How To Use The Emotional Freedom Technique (EFT) is not difficult.

16. Think calm thoughts to make your body relax and the cooler you're going to be.

17. Focus on the positive. Focusing on the positive makes a huge difference and can rapidly transform how you feel.

18. Do what you can do in that situation. Remember that you CAN do something because you are special. Every person have each level best.

19. Find an expert in the issues that distress you and get help, there will be ways of coping that you don't know about.

How To Use Emotional Freedom Technique (EFT)

Nowadays, there is a technique that can help us to reduce stress. All people need it too much because stressor around us is more and more. But, don’t worry because we can solve our stress with a technique, namely Emotional Freedom Technique. EFT is a method to regain the flow of energy and free you of any negative emotions.

EFT is a form of psychological acupressure based on the ancient principles of acupuncture. Instead of needles, EFT combines gentle tapping on key acupuncture points while focusing your thoughts on pain, uncomfortable emotions, memories, cravings or any other problem. 

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Gary Craig (the founder of the Emotional Freedom Technique) encourages us to "try it on anything". EFT can be used on anything like emotional issues, physical pain and healing, maintain body weight, fears and phobias, money, success and abundance, cravings of addictions, relationships, sports performance, childbirth fears, pessimist, and so much more.

The technique is a part of the cluster of therapies that come under the category of energy psychology, which is nowadays redefining the use of therapy in healing. This technique is rather like acupuncture without the needles, but with vastly more applications.

To do EFT, you tap on key meridian energy points on your head and body while you briefly focus with words on one specific problem at a time. The basic technique takes about 30 seconds to do, and you may repeat it several times. Results often come quickly when your focus is specific.

The discovery statement of EFT is ""The cause of all negative emotions is a disruption in the body's energy system." Emotional freedom techniques relieve emotionally painful or disturbing past by using the memory as a reference and addressing the true cause of the memory, which is a disruption in the energy system of the body.

Here's how to do EFT :

First identify the pain, discomfort or distress that you would like to get rid of and give it a name like, 'this pain' or 'this distress' etc. Write down a detailed description of the pain and either articulate it or write it down. An example would be : "This ache in the back behind my ribs."

When you start to tap on it you will simply refer to it as 'this pain' or 'this distress.' Your deeper mind will know what you mean by that statement. Next, take an intensity rating on the 0 to 10 scale and formulate a re-framing statement like : "Even though I have this pain (ache), I choose to know it's there to heal me."

Try not to figure out what the healing is or how it will manifest itself, simply say the statements and know and trust that something will happen, somehow. Rejoice when the pain is present saying, "Oh good I'm being healed." Repeat the process until, at the end of the final round. After you try it, you will feel be stronger and healthier.

Do it because "EFT, by far, is the most fascinating, most rewarding, most effective tool I have ever found for personal improvement." ~Gary Craig