Healthy snacks
Work is piling up, deadlines, and facing a boss who was angry all day really makes us need extra energy. That’s why snacks are becoming increasingly popular in the workplace. As a result, many of the original selecting snacks, which are important to satisfy your stomach. These tasty snacks taste and wagged his tongue, but may not have the nutrients and makes fat instead.

Do’s: Make a delicious snack low in calories and high in fiber as your new colleagues in the office. Apple, banana, or grapes are guaranteed to make your stomach full. If you get bored with the fruit, eat two cookies and a scoop of peanut butter are rich in nutrients. The combination of carbohydrates and protein will help you full longer. Get also in instant oatmeal can lower cholesterol.

Drink Eight Glasses of Water
Lack of water not only causes dry skin, but also bad breath odor, loss of morale, and lower blood pressure. If you feel sluggish, it could be because you were dehydrated. Office work often makes us forget to drink. Average office workers only consume four glasses of water while he was in office. In fact, the use of air conditioning makes a backup of water in the body more yawning.

Do’s: Schedule activities you drink from now on. Drink three glasses of water before lunch, and three of the last glass before you leave work. Arrange half-hour break for every glass.

Clean-up
An investigation proved that the layout and tidiness of work space indirectly affect your psychological and morale to work more regularly. Dust hidden in the keyboard, books, or the receiver can be a source of respiratory illnesses such as colds, coughs, and asthma.

Do’s: fine brush vacuum cleaner or a soft cloth can be used to clean your monitor or notebook screen. Good to do this once every three days. Use a slightly damp cloth to clean the receiver and the phone button. You also can begin to arrange the layout of books, files, calendar, or favorite CD in accordance with its type. Finally, say goodbye to the table and dusty.

Clean Hands
Did you know that dirty hands can make fat? Various bacteria to viruses will be additional food if we forget to clean the hands. Leah D. Whigham researchers from the University of Wisconsin states that obesity may be caused by adenoviruses that cause accumulation of fat in the body. The fat virus could enter the body through the food you eat with your hands dirty.

Do’s: Wash your hands using soap, before entering any food into the mouth. At least, wash your hands after leaving the office or when you arrive at the office. If not possible, keep a packet of wet wipes in your bag. To be more practical, a small bottle of cleaning fluid may be the choice hands.

The Right Place
Trivia reality can cause significant effects. Muscular injury in his arm and eye fatigue caused not solely because of the work is too much. Consider whether the location of your computer or notebook is the ideal body position. Complaints muscle aches in the shoulder and eye fatigue often experienced by many office workers. As many as 65 percent of the incident was caused by typing position and distance of view is wrong.

Do’s: Distance is safe to avoid eye fatigue is to give a distance of about 30 cm between the eyes with the screen. Slightly decrease the level of light or use a screen monitors antiradiation be quite helpful. Enlarge the text size if you can not see. Try the keyboard position is under the shoulder, so that your arms form the elbow 45-90 degrees. Back or neck support pillow can be a good friend to your bones.

Rest 10 Minutes
Sense of saturation on the job, drowsiness, and loss of inspiration is a signal that your body needs time to rest even for a moment. Work is piling could be the reason the trigger fatigue. If allowed, this could affect the decline in immune function, ability to concentrate, muscle disease, so difficult to sleep.

Do’s: Breathe deeply and regularly as he closed his eyes for a moment. Make a circular motion to the shoulder three times backwards and forwards. Do it also for the neck muscles. Rotate your neck three times to the left and right. If possible, walk over and get out of the office space for 10 minutes while you stretch muscles

Just a reminder of the importance of milk, try to see why you need to eat again from now on:

1. Helps maintain weight
Yeah, who says drinking milk make you gain weight? Some studies even show that people who consume more dairy products will be more streamlined. Levels even lower body fat than those who rarely drank milk.

Milk is better able to make us feel full, rather than other types of beverages. Most likely this is due to protein content, according to a study published in the American Journal of Clinical Nutrition in 2009. It is said that people who drink milk without the fat will feel more full, so eat less at subsequent meals schedule. This does not occur in people who drank fruit juice.

So, if you want to keep your weight at a normal rate, choose low-fat milk (or nonfat). A glass of low fat milk contains just eight grams of fat.

2. Build bone
A cup of milk provides 30 percent of daily calcium requirement. This is the mineral that helps build and maintain strong bones and teeth. Calcium is important for bone formation in children and adolescents. He also helps build bone mass which gradually disappear as we age. To get the calcium intake from other foods (with an equivalent amount), for example, you must eat more than seven cups of raw broccoli.

3. Number one source of vitamin D
Vitamin D is not only essential for calcium absorption, but also improves the immune system, reduce the risk of some cancers, diabetes and multiple sclerosis, and ensuring better blood pressure. New research presented at the annual meeting of Experimental Biology, April 2010, showed that nearly 43 percent of milk provides vitamin D that we get from food.

4. Help shape and strengthen muscles
A cup of milk contains 16 percent of daily intake for protein, which serves to build and repair muscle tissue. Several small-scale research conducted by the dairy companies found that chocolate milk can help athletes recover energy, even better than sports drinks. Milk chocolate contains a mixture of proteins and carbohydrates the body needs to restore energy supplies after a heavy gym session.`1

Inside there are digestive organs such as stomach, stomach, duodenum, small intestine, appendix, large intestine, which is up to the main part of the human digestive system. Here also the liver, kidney, pancreas, and spleen, supporting the digestive process.

When consuming food, the digestive organs and organ support to break down food into substances needed cells and body. However, the amount of intake of these substances can occur difference, whether caused by the amount of food that is too much and the process of digesting a less than optimal.

After eating foods containing sugar or carbohydrates, produced sugar in the blood. Necessarily organ pancreas to release insulin enzyme into energy required to disassemble the cell. When disassembling the blood sugar less than optimal, suppose that due to the reduced effectiveness of insulin by an enzyme in blood fats or sugars intake too much, then the residual sugar will be stored as fat in the body (visceral fat).

He distributed the abdominal cavity, in between internal organs and chest cavity. Direct effects of excess fat in the body, causing people suffer from central obesity. In women, female sex hormones (estrogens) help the distribution of fat into the buttock, thigh and hip, thus reducing the risk of central obesity in the productive age. Who’s in men, more fat distributed in the stomach because of different sex hormones.

When a woman enters menopause, the fat from the buttocks, thighs, and hips will move to the waist with the other words more easy-going central obesity. Unfortunately, not only looks bad when a person has central obesity.

Risk of Stomach
Belly bulge is not only an impact on the aesthetics of physical appearance, but also carry health risks are not trivial. Overall, it can be said accretion abdominal circumference or central obesity patients is associated with disease risk and ultimately reduce life expectancy. There is a reduction of life expectancy in patients with obesity, about seven years, even in smokers and obesity decreased life expectancy around 13 years.

However, the risk of any disease that lies behind the stomach that bulge?

Insulin Resistance
Increased abdominal circumference, automatic increase in body fat tissue. This can cause disturbance insulin (insulin resistance). Obesity is leading to high free fatty acid in the blood stimulates the release of cytokines that can lower insulin sensitivity.

Type 2 Diabetes Mellitus
Conditions of insulin resistance that continues with a diet high in calories, making the body try to compensate by producing extra insulin. The goal is to balance the intake (intake) calorie and stabilize blood sugar. Unfortunately, this ability is dependent in pancreatic B-cells. If the adaptability of cells that regulates insulin production increase is reduced, then a glucose tolerance when the body fails to be a disorder of type 2 diabetes mellitus.

Coronary Heart
Conditions of low insulin sensitivity and body metabolism also cause abnormalities, such as dyslipidemia, hypertension, atherosclerosis, and formation of pro-coagulant (blood clotting accelerator). These are risk factors for coronary heart disease causes.

When you want to be healthy, people with obesity should be ready to change his lifestyle. Norbert Stefan, MD, of the University of Tubingen, Germany, have explored the influence of an intensive program for those with this obesity.

According to him, the programs give effect in reducing liver fat rather than total body fat. Unfortunately, many people stop this program because they were less satisfied with the weight reduction of only a few kilograms only. Fatty liver is very much decreased, and their metabolism is greatly increased. They must realize that even this has its advantages. So, people should still go through this program, although their weight did not come down much.

You need to know also, not everyone will get the same benefits from exercise that same pattern. The most important factor rather than on how much you exercise, but what impact your practice in improving fitness.

It seems at the same level of training, some people can improve their fitness, while others do not. Those who do not respond to fitness does not get good effects of exercise on the fatty liver. People who do not respond to this exercise is probably needed more exercise. In addition, according to Dr Stefan, a reduction of carbohydrate intake will also provide considerable influence.

Often, while on vacation to new places, or even to my hometown, we often forget myself and try to culinary, culinary in place. But without knowing it, we even entered too many calories and returning from vacation, have never lost weight. Here are tips to prevent the body weight did not rise while on vacation.

1. Bring your own snacks
Most of us when it was new and strange place, often experience a sense of fear is difficult to get food. “Somewhere there must be a lot of vacation you are selling there,” maybe that you thought. But remember, the food sold in the vacation spot is usually a mild foods or junk food. Or, because we do not know it occurred around the area, we are afraid of taking risks on an empty stomach, forcing myself to eat every time there is a place that looked safe enough to eat, such as fast food restaurants. Therefore, you are not always so tempted to eat every time you see a restaurant, try to keep healthy snacks in bags. Like fruit, snack foods with low glycemic index, or even, if desired, a boiled egg.

2. Bring food to eat on the plane
The airline has been very rarely serve delicious food and free on the plane. If any exist, are usually not the food that you want to enjoy. If there are any on the menu that you want, usually the price is sky high. So, try to attempt to bring a healthy snack as much as you.

3. Message packets fast-food restaurant
Most places serving fast food now actually exceeds the average capacity needs in general. So, if you’re traveling with somebody, try to reserve a menu that can be divided in two. If still felt hungry, still can order extra food. But wait until you feel hungry, not hungry eyes, because our bodies need time to send signals to the brain that we are already hungry. Chew slowly, enjoy the fact that you are on vacation, and listen to your body signals.

4. Do not be lulled into a sauce, oil, or other dressing
By sense, we often unwittingly add the sauce in large quantities in our food. Rather than dip the food into the sauce, it’s better to use a fork. The trick, dip a fork into the sauce, and then, stick on your food, then enjoy. In this way, you will reduce your calorie intake without compromising taste of the sauce tasty sauce. Do not forget, try as much as possible to avoid fried foods.

5. Remember, that holiday itself is a self indulgence
Vacation does not mean a chance to escape and indulge themselves with food, like chocolate, ice cream, and good food but not good for your body size. Of course, may indulge occasionally. But that does not mean can be overdone.

6. Find an enjoyable physical activity while on vacation
Rather than follow the tour bus, why not try to follow instinct and research about fun places in the city of destination? Look for objects that you want to visit, then plan how to reach it by foot or at least in a way that requires you to reach the site with more effort, like to ride public transportation. If the place you want to visit a location that can climb, such as hills, try to climb the hill, or biking if there is a bike that can be rented, or paddle, if any amenities.

Or, because his name holiday, which meant escape from the routine, you can go to a club near where you stay, even though you are not the type who likes to go clubbing.

7. Bring the clothes fit the body
Seeing the reflection of yourself in the mirror, or wear clothes that before leaving for vacation already very fit body will remind you to put the brakes on yourself and remind you that your primary goal is to become healthy and fit people.

However, reality says another. At least once a month we would get the flu. Sometimes, it’s also easy to be sleepy and tired while in office. Even more annoying, the effort to lose weight does not seem to show results. In fact, we’ve been practicing cardio almost every day!

Feel like a failure? Do not! Better to find out first, whether all of what we consider healthy healthy that’s true. Maybe there are some habits that have changed.

Exercising regularly
But we … avoid lifting weights

Many women consider weight training is intended for men. Because, as a result makes them look huge body and muscular. The women may think, look like it made them look more like athletes lift weights, rather than beautiful.

The perception is actually incorrect. Weight lifting not only can make the body become more muscular. This exercise is also important to help burn calories, and maintain bone mineral density. Recent research even mention, the measured weight training can increase muscle strength, endurance, flexibility of movement in patients with heart disease. This fact is the result of a recent study by the American Heart Association and published in the journal Circulation.

What should be done:
Combine different types of exercises. We can burn more calories when combining cardio exercises and lift weights, especially movement that focuses on lower body, like squats and lunges. Consult your doctor about the sport or fitness instructor exercise appropriate levels of our needs.

Eat salad
But we … ate at fast food restaurants

Eat lots of fresh vegetables can indeed help us to maintain weight. In addition, the nutrient content and antioxidant also more abundant than cooked foods. However, it does not mean all the salad more positive values than negative values. Especially, salads sold in fast food restaurants.

First, the types of vegetables in a serving of salad was not much stuff. Second, we do not know how long it has been stored vegetables before serving. Pieces of vegetables and fruits are stored for more than 24 hours in a place that was not refrigerated will decrease the content of vitamins and minerals. Third, the salads sold in fast food restaurants are usually equipped with a high-calorie dressings, such as mayonnaise or cheese. In fact, the National Library of Medicine states, salads can be healthy if not exactly add mayonnaise, ketchup, or whatever seasoning.

What should be done:
Make their own salad, using vegetable or fruit that is still fresh. This is to ensure its nutrient content is still available. Choose the type of darker-colored vegetables because it means higher antioxidant content. For example, spinach, broccoli, carrots, beets, cucumbers, plus nuts. Vary also type in a serving of salad vegetables that we consume more nutrients optimally. To enrich the flavor, add a snippet to know, as well as salmon or chicken.

But according to Dave Nuku, a personal trainer for the reality show The Biggest Loser Asia (TBLA), with the proper lifestyle, all the myths that can be broken. For example, about some of the easier obese women, while others could easily lose weight. Is this just a matter of genetics?

Dave says, obesity can also be caused by lifestyle. For example, eating too many calories instant food or more than necessary. Not only that, we too lazy to move and exercise. Or, use every chance not to move. Took the elevator instead of climbing stairs. Sitting all day, driving to the store to buy bread at a distance closer. In fact, the distance of the store was only five minutes walk. In the long run, this can cause obesity.

Is it true women are also more difficult to lose weight than men?

“He did have a slight advantage because the more muscle mass. This makes them easier to burn fat. But that’s not the cause of the number of obese women so much more,” he explained.

There are still many women who feel unable or unwilling to perform several types of sports, such as strength training or lifting weights. Fear of getting too muscular body. In fact, strength training is great for burning calories.

Rules to lose weight for men and women are virtually identical. The key is to exercise. Do cardio, flexibility exercises, and strength training. Nothing too heavy or too light, adjust the portion of the existing order. Do not forget also set a balanced food intake.

For you who dream to have a flat belly, Dave Nuku had a simple exercise in streamlining tips or tighten the abdomen. This movement is usually done when practicing yoga or pilates, but you do not need to do yoga classes.

“Do the crunch 20 times as many as three sets. Bridge position for 30 seconds. Then, Side Plank position for 30 seconds. Do this every day,” he said.

How, you’re ready to try it out?

However, to improve certain health conditions, it turns out to be sporting is not always the best solution. Experts further recommend you to dieting, aka change the diet. Then, what health problems we solved with a better diet or exercise?

Lose weight
Better: Diet
Is not this the opposite of what health experts are always recommended for this? Indeed, but the research also shows, cutting calories is most shortcut way to become slim. “It is much easier to reduce 500 calories rather than spend an hour in the gym to burn 500 calories every day,” said Timothy Church, MD, PhD, director of research for preventive medicine at Pennington Biomedical Research Center, Louisiana State University. However, the combination of diet and exercise remain essential to maintaining a healthy weight.

Boost energy
Better: Sports
Exercise causes the brain neurotransmitter that reinforces poured, such as dopamine and norepinephrine, according to Patrick O’Connor, PhD, a psychologist field training at the University of Georgia. No fewer than 70 studies support the fact that people who exercise consistently have the energy surge.

Reducing the risk of heart disease
Better: Diet
According to William Harris, PhD, director of cardiovascular health research center at the University of South Dakota, we need only focus on one type of nutrition if you intend to reduce the risk of heart disease. “That is the omega-3 fatty acids,” he said. In various studies, omega-3 from fish reduce the risk of heart disease up to 64 percent. Nevertheless, the exercise also permanent will strengthen your cardiovascular system.

Preventing diabetes
Better: Exercise
Ever heard that nearly 10 million American women have diabetes? It certainly is not the fact that prides. Getting a healthy weight by changing diet and exercise is the strongest defense against this disease, but more physical activity plays a role. The muscles will get used to actively absorb glucose from the blood as fuel. This is what will help keep blood sugar levels remain stable.

Preventing cancer
Better: Diet and exercise
Applying patterns tend to eat more vegetables and fruits, and exercise regularly, be more effective in preventing cancer. Various studies have even shown, the more consistently you exercise, the higher your self protection against cancer.

Potato
Potato is rich in vitamin C, potassium and resistant starch. One medium-sized potato contains about 26 grams of carbohydrates. Form of carbohydrates in potatoes are mostly starch. A number of starch can not be digested by enzymes in the stomach and small intestine, so that usually reaches the large intestine in a state still intact.

Resistant starch is stated to have physiological effects and the same healthy benefits of fiber. Resistant starch is enlarge the volume of feces, preventing colon cancer, improve glucose tolerance and insulin sensitivity, lowers cholesterol and triglyceride levels, making full and reduce fat deposits.

Peas
Peas are rich in fiber, protein and resistant starch. One cup of cooked peas contains nine to 13 grams of fiber. Soluble fiber in it to help lower cholesterol.

Pasta
Pasta also contains resistant starch. Try to eat noodles made from bean flour bean to get extra fiber intake.

Strawberries
Brightly colored fruits are rich in vitamin C, fiber, folate, and potassium. In addition, because the rich natural sugar, strawberry is perfect to satisfy your craze for sweet foods.

Beet
Beetroot is one source of complex carbohydrate food choices that could be your choice. The fruit is not only suitable consumed in juice form but can also be roasted, peeled, and then sprinkled with olive oil and vinegar. In addition to carbohydrates, beets also contain iron, folic acid and fiber.

Corn
To meet the needs of complex carbohydrates, you can eat brown rice mixed with corn. Apart from carbohydrates, maize is also rich in other nutrients. The following nutrients contained in 100 grams of corn:

Karbohidart: 9 grams (gm)
Calcium: 9 mg
Fiber: 2.7 gm
Fat: 1.2 gm
Folate: 46 micrograms
Iron: 0.4 mg
Magnesium: 37 mg
Niacin: 1.7 mg
Phosphorus: 120 mg
Potassium: 270 mg
Protein: 3.2 gm
Sugar: 3.2 gm
Vitamin A: 10 micrograms
Vitamin B: 15 mg
Vitamin C: 7 mg

The corn fiber to help lower cholesterol and reduce the risk of colon cancer. In addition, if consumed in moderation, corn is also beneficial for patients with diabetes. And folate content in it is extremely important especially in times of pregnancy.

In addition, thiamin content in maize was also stated to help the process of carbohydrate metabolism. Regular consumption of corn and a moderate amount is associated with improved cardiovascular health.

But beyond what is suggested is, in fact is a liquid or water to drink also includes soup, tea, coffee and even beer, whatever! These other forms of liquid that will make you urinate more than you consume.

According to Collins, we are also able to consume 400 ml of fluid from the five servings of vegetables and fruits each day, the water level could reach 95 percent. In fact, one third of the bread is water, whereas the protein or fat metabolism into carbon dioxide and water.

Tea or coffee does have health benefits of each. However, if you are not sure whether the liquid you drink will be healthful, such as beer for example, then it should not have them often eat them. However, water remains the best option.