Research conducted by a team of researchers from Quinnipiac University in the U.S. shows, a holiday diet can damage has been done for weeks just because they are dieting tend not able to control the food. But still, there is a trick that you do not eat too far at the weekend.

* Home sweet home
Plan a weekend at home? Be careful because the temptation to enjoy a snack at home is quite high. When you idly while watching the new movie is purchased, you can spend a large pack of potato chips and roasted peanuts in an instant. Result, the calories in balance with no combustion. Your weight also increased steadily. Begin to change these habits and enjoy the results.

Do’s: Eat at his watch. Eating regularly can make your stomach full, and reduce the desire to enjoy a snack. If you can not afford to not chew, a piece of apple or three handfuls of popcorn can be a substitute for chips. It is better if a half servings of rice at lunch and dinner menu is replaced with vegetables and fruit. Do activities such as playing games, chatting, or reading a book because it can divert your attention to food. More fun anymore if you decide to clean house and rooms. Besides the net, do not feel you have been successful exercise during the holidays.

* Coffee in cafe
Nice indeed if we could calm the mind on the weekend with a glass of your favorite coffee, reading, chatting, or browsing in the cafe customers. But be careful because small talk with his friend for several hours was able to spend one frapuccino caramel glass, a piece of tiramisu, and one serving of a delicious chocolate cake.

Do’s: If possible, ask the waiter to replace refined sugar with low calorie sugar to your drink. Select a beverage that contains no whipped cream. If no, then select a cake made from vegetables. Try not to choose foods that are sweet sweet if you drink. Finally, let’s not forget the white water. A bottle of mineral water can reduce your desire to eat more cake.

* The roads in the mall
The mall has become a choose right to spend time with family or friends. In addition to much to see, it also provides plenty of places to eat and chat are great. Usually, fast food restaurants often be an option. You can also carried away to taste this and that. Oops!

Do’s: When visiting a restaurant burger, choose menu consisting of chicken and vegetables. Choose between mayonnaise or cheese as a complement, not both. For pizza, there’s no harm in trying a menu that contains a lot of vegetables than meat. If you still want to taste the ice cream, then try frozen yogurt that is not less delicious but also healthy. After eating, Wander over 1 hour looking at your favorite stores. In addition to burning calories powerful, who knows you find cute bags that are discounted.

* Feast of relatives
The temptation to try party food that you rarely encounter the toughest challenge on the weekends. There is a great way to diet you do not corrupted, that is no exaggeration!

Do’s: If you are interested in trying out every main meal, take as much as one tablespoon for each menu, along with the rice. If you want to enjoy a very tempting cake, invite friends to share. Replace sweet drinks or coke with water. Wear a dress that body size so you can feel your stomach expand when it’s too much to eat. Guaranteed, you will stop.

Out of town *
Try out different cuisine is one of the most widely performed while visiting out of town. With appropriate measures, all foods can be tried without ruining your diet.

Do’s: If you want a culinary trip, make sure you have a friend. Choose the menu you want, share with colleagues. In this way, although many of the foods you try, the portion is maintained. If you own, then ask for half portions than usual. Do not forget to compensate for culinary tour with leisurely walk while enjoying the new city. If there is a bike rental, there is nothing wrong with your bike tour.

Brown fruit is usually consumed in fresh condition. Taste the sap is still often attached to the mouth. Under conditions ripe, this fruit can be made into a beverage or as a mixture of ice cream. However, it has not been commercially cultivated.

Chrysophyllum originated from Central America and Mexico. In India, Sri Lanka, the Philippines, Mexico, Venezuela, Guatemala, and Central America, sapodilla fruit is cultivated commercially.

Seeds brown or black, shiny blackish brown. Flattened shape and large. Brown seeds contain saponins, quercetin, and oil as much as 23 percent. Sapodilla seeds should not be consumed because hidrosianik acid content high enough to be toxic. Meanwhile, interest sapodilla is a key ingredient in parem, namely traditional medicine powder rubbed on the body in new mothers.

Sapodilla fruit, sweet flavor makes the fruit’s many fans. Sweet taste is due to sugar content in fruit flesh content of 16-20 percent.

Not only sugar, the brown fruit also contained fat, protein, vitamins A, B, and C, minerals iron, calcium, and phosphorus. Sapodilla fruit nutrient composition can be seen in the table.

Sapodilla fruit has good mineral content. This fruit is a good source of potassium, ie 193 mg/100 g. On the other hand, sapodilla also has low sodium content, 12 mg/100 g. Comparison of potassium and sodium content reaches brown 16:1 makes very good for the heart and blood vessels.

Apart from potassium-rich, brown also contains a number of other important minerals. Other mineral content per 100 grams of sawo are: calcium (21 mg), magnesium (12 mg), phosphorus (12 mg), selenium (0.6 mg), zinc (0.1 mg) and copper (0.09 mg).

Chrysophyllum also rich in vitamin C, which is 14.7 mg/100 g. Consumption of 100 grams of brown can meet 24.5 percent of the body’s need for vitamin C every day. Vitamin C can react with a variety of minerals in the body. Vitamin C plays an important role in the metabolism of copper.

In addition, consumption of adequate amounts of vitamin C can help increase iron absorption. Vitamin C can also interact with a variety of other vitamins such as vitamin E which functions as an antioxidant.

Sapodilla fruits also contain folic acid, 14 g. mkg/100 Folic acid is needed for the body’s red blood cell formation. Folic acid also helps prevent the formation of homocysteine which is very harmful for health.

Other vitamins are also contained in brown fruit is: riboflavin, niacin, B6, and vitamin A. While it can be used as a source of vitamins and minerals, sapodilla should not be given to infants because of the sap are feared to disturb the digestive tract.

Sapodilla fruit also contains a lot of sugar so good for use as an energy source. However, this fruit is not recommended for people with diabetes mellitus because it can improve blood sugar levels quickly.

Soft and Smooth
Chrysophyllum who are ready to eat is brown. Raw fruit is not good to eat because of the hard. Bitter chocolate and caused by high tannin content and caustic. Sapodilla sapodilla good quality is soft and dark brown.

Shape and magnitude of the problem is not a problem, the most important skin must be smooth. Do not choose an existing sapodilla wounds, scratches, or even the slightest hole. Also, do not choose that have brown marks on the leather sap. Chrysophyllum whose skin had flesh bottom of the defect or faulty hardware.

Ripe fruit can be stored at low temperatures to prolong shelf life. Ripe fruit is stored at a temperature of 0 degrees celsius can last 12-13 days. Unripe fruit when stored at a temperature of 15 degrees celsius can survive in good condition for 17 days. Crude sapodilla fruit stored at lower temperatures more than 10 days will not mature normally.

To stimulate so precocious, sapodilla need curing, after washing to remove dead skin. There are several ways of curing. The fruit is placed in a closed container (eg in the chest or bag) for a few days. However, how this will make the fruit ripening is not ripe at the same time. In order to get the ripe sapodilla simultaneously, fruit put in place a sealed, then given a carbide or smoked.

Sapodilla fruit is very susceptible to microbial contamination due to moisture content and high nutrients. Geotrichum candidum, Cladosporum oxysporium, and Penicillium italicum are examples of microorganisms that are often found on the fruit brown.

To keep the ripe sapodilla not attacked microbial pathogens, we recommend using the fungicide Benlate. Treatment naturally, without using chemicals, it was hard to get the best results. Therefore, to maintain the security, sapodilla fruit should be washed before being eaten.

Because effective for digestion and constipation overcome, many people are hoping to lose weight by eating yogurt regularly. Basically, yogurt is not able to streamline, because the digestive more smoothly, so it feels wasted fat. Consumption of prebiotic in the yogurt will help increase the absorption of nutrients through our digestive organs.

Meanwhile, preliminary research done Michael Zemel, PhD, researchers at the University of Tennessee presents data yoghurt drinks can streamline your body shape. This is based on research conducted in 34 overweight or obese patients on low-calorie diet. As many as 16 of them were asked to consume diet pills that contain 400 to 500 mg of calcium per day. While 18 other people consume such high calcium yogurt containing 1100 mg of calcium per day.

After 12 weeks of the study found them to shrink belly fat. But the respondents of the group who drank yogurt, fat is higher depreciation, ie, 5 pounds of fat, while the group of diet pills only 3 pounds.

In a research note Zemel calcium primarily from calcium, low-fat dairy products may slow the process of body fat that is recommended for those who were conducting a diet program. Besides yogurt not only helps people lose belly fat, so to lose weight but also yogurt maintain muscle weight more effectively doubled.

Although proven healthful yogurt, that not everyone is tolerant to the level of acidity in yogurt products. Each person has different levels of gastric causing a different effect on each person. In order for yogurt that is consumed has an optimal effect, make sure the product is consumed has a bacteria that is still alive. Do not consume yogurt that was frozen, because too few bacteria that are still functioning, so it will not get the expected benefits from these beverages.

Because we live in different varieties of fruit-producing country, would not be difficult to actually select it. About the price, certainly not as expensive as blueberries, for example. Options are safe to eat fruit every person, whatever his illness, also not hard to find. Price is so cheap.

10 servings of fruit daily are safe to eat apples, pears, citrus, guava, grape, watermelon, melon, papaya, passion fruit, and tomatoes. Carrots and plantains are also safe to consume. Star fruit can occasionally, but less for patients with kidney disease.

some fruits are not consumed either a particular disease. Jackfruit, durian, banana, and pineapple containing high glucose to avoid diabetic. Ulcer sufferers should not eat bananas, but safe for other banana species, such as plantains. In fact, any fruit that is not healthy, that is mature durian which contain high alcohol content.

Then how measuring? Fruit such as apples or passion fruit means eating a serving piece. While a serving of wine grapes measuring five points. While papaya and watermelon, a portion equal to one piece of sliced, not a single fruit. Not hard to not make the fruit as part of your diet every day?

Ultraviolet rays, especially UVA, is the main factor that causes premature aging, because it can penetrate the skin more deeply and damage the skin cells that is not visible from behind the burning of your skin. What’s worse, the production of proteins that maintain the collagen-tightness, moisture, and skin elasticity begins to decrease when your new age in the 20s.

To protect the skin, you should not just take care of him from the outside, by wearing cosmetics products. Treat your skin well from the inside, by consuming a variety of foods that will make your skin stay young. Do not worry, lots of local food able to do so. Include the following:

Strawberry, papaya, broccoli, oranges. The fruit is the favorite of these children contain much vitamin C, and vitamin C rich foods that help rid fine lines on the face and drought caused by aging. This is the result of research from the American Journal of Clinical Nutrition in 2007.

Effect of vitamin C in smoothing the skin may be caused by free radicals to stop ability generated by ultraviolet light, and also its role in producing collagen. Therefore, many cosmetic products that use Vitamin C in the formula. But if you can get it in natural ingredients such as strawberry, papaya, broccoli, red peppers, and oranges, not better?

Tomatoes, watermelon, carrots. Red color from lycopene in tomatoes, carotenoids material that helps keep skin soft. In a study published in European Journal of Pharmaceutics and Biopharmaceutics in 2008, showed that of 20 people surveyed, those with higher concentrations of lycopene appeared to have a softer skin. To get the same result, increase the intake of lycopene in fresh fruits and vegetables such as watermelons and carrots.

Know. Tofu and other soybean processing products such as edamame and soy milk, also helps protect collagen, because the material is rich in isoflavones. The trial results on mice, published in Journal of the American College of Nutrition said, the rats who consumed isoflavones and exposed to ultraviolet radiation apparently suffered less wrinkles and skin are more delicate than the mice exposed to ultraviolet light but have received no isoflavone intake. The researchers believe that isoflavones help prevent damage to the collagen in the skin.

Tuna. Tuna is one fish that are rich in omega-3 fatty acids, in addition to salmon, sardines, and a few other freshwater fish. Eating fish rich in Omega-3 like this helps keep skin supple. Fat content of EPA (eicosapentaenoic acid) on these fish proved able to protect collagen.

Why? One cup (165 grams) of vitamin C content of guava was nearly five times more than they are at a medium-size oranges, namely 377 mg. This is the same as getting vitamin C five times from our daily needs.

So what do vitamin C with beautiful skin? Based on studies that examine the eating patterns of 4,000 American women aged 40-74 years, found that women who consume large amounts of vitamin C have fewer wrinkles than a mengasup in small amounts. Therefore, production collagen become better thanks to vitamin C.

Not only that, guava also offer protection against food borne pathogens or dangerous pathogens that are transmitted from food, such as Listeria and Staphylococcus. Thus the results of research conducted by experts from Bangladesh microbiology. Antioxidant content in guava equally great with that found in blueberries and broccoli.

Enjoy drinks by mixing super ½ banana, ½ fruit guava, a handheld strawberries, ½ cup soy milk, and ice cubes. Mash with a blender until well blended. Serve and enjoy as relieving thirst in the scorching afternoon sun.

Habit no dinner can also result in the emergence of complaints body uncomfortable, hungry, or even disruption lambung.Lantas, when the right time for dinner? What time is your dinner should not be ascertained with certainty. However, with respect to quality of sleep, try to time dinner is not too close to bedtime. At least two hours before bedtime. Try dinner at least 6-7 nights, especially for your regular sleep pattern, and used to sleeping at night 90-10.

If you sleep too close to dinner, could experience stomach bloating, especially for people with stomach acids easier ride. This condition can make abdominal pain and discomfort. As a result, you had trouble sleeping.

In essence, at night the body processes slow. And, if the channel is still working hard, of course will interfere with your rest time. All you need to know, when the rest of the body is the body time to regenerate cells. If the regeneration of body cells is interrupted, this condition can be a negative effect on health.

Do Stuck Myth
Want to trim, do not eat rice at night. Is it true that opinion? At night, not a lot of body movement. So, you do not need a lot of carbohydrates. However, it does not mean should not eat rice. The rice is not taboo to eat. All you need do is look at the types and portion.

To improve rice quality, choose white rice / brown rice are still skin epidermis. Healthy diet is that containing carbohydrates, protein, and low in fat, and contain minerals and vitamins. There are medical studies that reveal the composition should rendak fat dinner, but high in carbohydrates. Precise?

Opinion was inaccurate, that need to be, what your activities after dinner? If you do not have any activity, other than rest at night, intake of carbohydrates that can be turned into energy, does not need much. At bedtime, do not you do not move, so did not need a lot of carbohydrates. If you are accustomed to eating rice portions should be no more than 100 grams.

If you were hungry after dinner, should eat fruits, like apples or bananas.

In addition, avoid caffeine and alcohol consumption because it can interfere with sleep quality. Alcohol can make the sleepy, but can reach the depth of sleep that they should. Avoid drinking too much because it causes waking to urinate. So that it can make you wake up, and the desire to eat can come back.

In essence, the right calories depending on calorie needs someone. Generally, the range of calories at dinner between 300-400 calories.

In addition, there are several myths or assumptions about the dinner can be misleading. Among other things, is it true you should avoid drinking ice water at dinner, if you want to lose weight does not rise.

Brownell explained, this assumption has no basis. Water contains no calories. However, the digestive enzyme functioning both in normal body temperature. So, when we drank ice water, then the digestive enzin can not function maximally to digest food.

In addition, if true should have dinner intake of fruits only? Be careful, if dinner is replaced with a snack of fruit, with notes on the night did not do any activity. Basically, eating is an activity to supply the body’s metabolism of the body, replacing damaged cells, physical activity, and others.

If there is no supply, so will not be able to move because of famine, which will be compensated by forming the body of sugar from the body’s own reserves. Impact, disturbed metabolism, and will arise complaint is not feeling well, can arise even heartburn.

But, fruit is usually used as a light snack when hunger arises before bed. However, you should still eat fruit at dinner. Vary by making a fruit salad plus a sprinkling of walnuts or almonds, or fruit can be added in the pasta salad.

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.

1. Meditate at least 10 minutes per day. Begin the habit of slowing the mind, impulsive urge, and enjoy your presence. This is similar to the mental aerobics exercises. You train your mind to stay away from distractions around and watched his breath, and listen to your mind is full of peace.

2. Make the connection between emotions and eating. Prepare a small journal whose contents notes about what things that trigger you to overeat. This way, you will be better able to notice what and how your habits concerning food. As you already know these things for anything that would trigger your desire to overeat, then you will be able to neutralize this impulsive desire better.

3. Reduce distractions. Watching television, struggling with the computer, read, or drive while eating will divert your attention from food. Thus, the brain is difficult to receive a signal that the stomach is already feeling full. Indeed, in a fast-paced life of today, a little hard to not do two activities at the same time. However, Pamela suggested that we begin to learn and realize that this kind of lifestyle can be bad for our bodies and can increase body weight.

4. Distinguish between hunger because they have to eat to survive and excessive appetite. Actual hunger is a biological necessity of survival for life. However, there is also a sense of appetite that comes from the desire to taste the food or as a fugitive. When both can work in harmony, you’re lucky. For example, when you wake up feeling good and hungry because the last food you are eating into the stomach the night before at 8 o’clock, when she woke up that morning, you get to taste the foods that are healthy and nutritious. You really feel hungry (the sign, your belly ring) and you know what I want to eat (eg, oatmeal with banana slices). When your appetite began to wander alone is when you start to pile up extra calories.

5. Before you feed something into your mouth, you focus on the abdomen. Realize what you think that’s true, you feel hungry because the stomach is empty. We started to bribe, pay attention to what is perceived by your stomach as she began filling with food.

6. Try to act like people of Okinawa who always say “Hara Hachi bu” or mumble “I will only eat up to 80 percent full”. When you have doubts, chew your food slowly and eat from two-thirds of the contents of your plate. Make sure you do not fill your plate with the mounting portion. Controlling portion sizes can help you reduce your calorie intake.

7. Enjoy every bite. Take time to be more alert to the sensation of smell, taste, texture, and visual presentation of food presented in front of you.

8. Chewing and paused. When you bite of food, gigitlah slowly and give pause before the next bite of food pieces. We stopped it, enjoy your food and notice the sensation in the stomach.

Nine. Practice in a challenging situation. Quite amazing how a person, place, and other things we eat can affect speed. Conversation at meals, fast music, alcohol, large plate, and eat with friends at a restaurant can affect the speed at which we eat. Beware’ll like these challenges and proactively prepare to neutralize challenges to eat faster by increasing awareness and self keawasan.

10. Watch your weight. Try to do the tricks for a month earlier. If you do it correctly, then you will see that the weight you lose several pounds in a month.

Glycogen deposits that must be filled in again for maximum muscle recovery and also for muscle growth and repair. For that, you need carbohydrates and protein.

Even so, remember that too much protein can cause dehydration because the kidneys require more water to get rid of extra nitrogen content of protein. Meanwhile, protein takes longer to digest than carbohydrates. Muscle recovery became longer.

Here are 10 ideal snack eaten after exercise:

1. Low-fat milk. Not only rich in protein and carbohydrates, milk is also rich water that helps to replace fluids lost through sweat.

2. Yoghurt.

3. Bagels with slices of skinless chicken plus vegetables and mustard.

4. Tuna salad with nonfat mayo.

5. Shake banana blended with orange juice and vanilla yogurt.

6. Non-fat cottage cheese.

7. Soy milk.

8. Kracker low in fat.

9. Red beans and vegetable soup.

10. Dried fruit.