alen albert blog

18 septembre 2017

Know more recipes to help losing the weight

 
In addition to exercising regularly to get rid of fat, there is one more thing that you should pay attention to. Yup! You should pay attention to what foods come into your body. Instead of bothering a diet that ultimately fails, let's try to start eating healthy foods that are rich in various things good for your body-and can quickly help you to lose fat as well.

Unfortunately, often we think that healthy food must have a pretty strange taste or the ingredients are difficult to obtain. Take it easy, to look for healthy food ingredients you can get it in imported supermarkets spread all over the capital or you can buy it online. Well, for the matter of how to turn healthy food into delicious food in your taste buds, here are 4 simple recipes you can follow. Get ready to get rid of fat along with healthy food below yes!

 

1. Quinoa, Feta, and Spinach-stuffed Baked Tomatoes

This healthy meal is perfect for the summer-in fact it is suitable for all seasons-and fits well for lunch or dinner. This simple, fast, easy, and efficient recipe has a delicious flavor and of course low calorie.

How to make

    Preheat oven to 215 degrees centigrade. Cook quinoa: 1/2 cup quinoa with 1 cup water and sprinkle 1/2 teaspoon sea salt. Pot lid. After boiling, reduce the heat to the smallest or turn off the stove and leave the pan closed. Let stand for 10 minutes until done.
    Cut the top of each tomato and remove the tomato contents. Place in a glass or ceramic tin. If the tomatoes can not stand upright, cut a little bottom.
    Using a frying pan, cook the sausage (if you use it), then add the garlic and spinach into the pan until the spinach is wilted. Put all the ingredients into a large bowl, add herbs, quinoa, cheese of your choice, sea salt, and pepper, then stir evenly.
    Fill each tomato with a mixture of ingredients from a large bowl, give a little olive oil and grate a little cheese on top. Bake for 20-25 minutes until done. Add another 2-3 minutes to make it more crisp. Serve when hot or in accordance with room temperature.

 

2. Whipped Banana Oatmeal with Ground Flax

There is no point if you have breakfast with a healthy menu without tasty flavors. If you want, you can decorate your oatmeal with fresh banana pieces. Do not enter the bananas when the oats are cooked, because bananas make the oats sweet and fluffy. So, do not forget to put the bananas before the oats are cooked!

Whipped Banana Oatmeal with Ground Flax

How to make

    Combine oats, almond milk, salt, bananas, and cinnamon in a small pan with medium heat.
    Stir evenly and bring to a boil, then reduce the heat and allow to ripen for 4-5 minutes. Stir constantly until the oats are cooked and the banana looks crushed and the oats look thick and fluffy.
    Serve immediately, decorate with ground flax seeds.

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3. Spinach, Egg, and Rice Bowl

This one recipe is a tasty, full-flavored version of fiber, vegetables, and boiled eggs. Add broccoli to increase the volume of nutritional intake. Good healthy breakfast, contains, and cheap, yes!

Spinach Rice Breakfast Bowls

How to make

    Pour an inch of water into a small saucepan. Bring to a boil with a large flame and cover the pan. After boiling, put the egg in the pan and do not cover the pan. Let in boiling water for 6 minutes. After that, dispose of hot water and fill the pot with cold water then peel the eggs.
    While the eggs are being cooked, add 1/2 cup seasoned rice to a bowl with 1/2 cup of frozen spinach. Microwave until hot (about two minutes, stirring every minute). Season the spinach and rice with butter and a little salt and pepper.
    Once the eggs are cooked and peeled, put them into a bowl of spinach and rice, spicy sauce.
    Eat while warm.

 

4. Baked Salmon with Creamy Avocado Sauce

At the end of the day, let's celebrate with salmon! This one recipe is very easy to make, healthy, and certainly delicious; and full of protein and omega 3.


How to make

    Preheat oven to 200 degrees Celsius. Alloy baking pan with aluminum foil, rub with a little olive oil. Put salmon in the pan and give lemon juice. Season both sides of salmon with salt and pepper. Wrap the salmon with aluminum foil used as a baking sheet-it can keep the salmon moist! Bake about 10-15 minutes or until done.
    When the salmon is being roasted, prepare the sauce. Enter avocado, coriander, lime, garlic powder, onion powder, and salt into a blender or food process

Posté par alenalbert à 14:11 - Commentaires [0] - Permalien [#]


11 septembre 2017

don't afraid to eat snack even if you're dieting

When stress your body and mind as if to lead you to eat non-stop. There is nothing wrong with it because when you eat the feeling you feel is a sense of relief (read: stress is reduced). But this will be a problem if you eat unhealthy foods. Here are the snacks you can consume when you are stressed. Why? These healthy snacks can reduce your stress.

1. Leafy green vegetables

Green vegetables that have leaves like spinach and asparagus are rich in folate, which can help produce serotonin and dopamine. These two neurotransmitters can make your mood better.

2. Avocado

Avocados are rich in B vitamins that are known to help fight stress. This is because one factor of anxiety is lack of vitamin B. In addition, avocados are also rich in potassium which helps lower blood pressure. Neat!

3. Bananas

Use the same with avocado.

4. Oatmeal

Carbohydrates can produce serotonin, a substance normally regulated by antidepressants. Oatmeal can be a good choice because it consists of complex carbohydrates.

5. Mutton nuts

Tired of the same fruits and vegetables? Peanuts can be another choice! Cashews are a good source of zinc. Low zinc levels in the body are related to anxiety and depression. Our body does not have the ability to store zinc, so it is important to have a good intake every day.

6. Yogurt

It's also tasty and healthy. Based on research from UCLA, probiotics in yogurt can help reduce emotional activity associated with emotions, including stress.

7. Milk

A glass of warm milk before bedtime can cure insomnia and tension. Milk is also rich in antioxidants, vitamins B2 and B12, and potassium you know! Ultimately, milk also helps lower blood pressure and muscle spasms due to tension.

8. Tea

Tea contains flavonoids that can help improve your mood. In addition, some teas also have various specific benefits associated with stress: such as chamomile tea that can help you sleep, etc.

9. Dark Chocolate

It's also rich in flavonoids that make friends with your serotonin neurotransmitter. But do not much-yes, then you are even so stressful because of fat.

10. Garlic

Not directly useful on stress, but garlic helps raise our immune system when stress destroys it. So, offset with garlic yes. Garlic bread is delicious,  

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11. Salmon

Contains omega-3 fatty acids that help fight the negative effects of stress hormones.

12. Orange

Di-juice or not, this vitamin C-rich fruit can help lower blood pressure and fight the stress hormone cortisol. Live oranges!

You know, now? Well, from now on eat wisely yes during the stress.

Posté par alenalbert à 08:51 - Commentaires [0] - Permalien [#]

03 septembre 2017

Natural treatment for the skin

Red rashes like acne on the skin and itching? Maybe you have scabies. In addition to give ointment, itchy scabies can be overcome with this natural ingredients.

Many types of skin disorders such as scabies, ringworm and rash. In addition to overcome with many drugs also natural foods that can cope.

Scabies or scabies are caused by Sarcoptes scabiei mites. The symptoms are itchy and rashes like pimples appear around the wrists, elbows, fingers, and skin around the nails.

The disease usually spreads by direct contact with an infected person. Symptoms usually take 2-6 weeks to appear when first exposed. But if it ever, can appear only in 1 day.

This skin disease can be overcome by diligent bathing, using ointment from the doctor and cleaning the house. It can also be aided by natural ingredients. According to food.ndtv.com (7/3/17) this powerful natural ingredient to overcome scabies.

 Clove oil

The study found that clove oil aids in removing scabies due to its anti-inflammatory and antibacterial properties. But, experts advise do not use clove oil in its pure form.

Instead, mix with coconut oil, and then apply to the infected skin before bathing. Do it 2-3 weeks.

Turmeric

Turmeric can relieve severe itching when scabies. Add a few drops of lemon juice to 1 tablespoon of turmeric and make a fine paste before applying it to the infected area. Apply the paste and leave briefly before rinsing.

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White vinegar

Combine vinegar and water in the same amount in the bowl. Use a cotton ball to apply the mixture to the infected skin and leave it for a few minutes.

Then rinse with warm water. Repeat 3 times a day for 10-15 days to recover completely. Vinegar has natural acids that help change skin pH and pH changes cause dead mites.

Posté par alenalbert à 20:08 - Commentaires [0] - Permalien [#]

01 septembre 2017

don't let your beauty skin get exposed to AC

which is a tropical country is known for its high temperature and heat. Not to mention in some major cities in Indonesia, the air is hotter due to the air pollution generated from motor vehicle fumes and factory waste.

Air conditioners or air conditioners are usually installed in buildings and homes to keep people comfortable on the move. But try to count how many hours in a day with AC? In fact, most urban communities are almost 24 hours full of air conditioning.

Indeed, the cold air conditioning helps us get comfort in the move. But there are things that have not been widely known that air conditioning is also harmful to skin health. According to research, low humidity in air-conditioned room was able to reduce the water content in the outermost layer of our skin.

If exposed to AC, the skin will be susceptible to dehydration of the skin, such as dry skin, dull, scaly, and for people with oily skin type dehydrated skin can aggravate the condition of acne. Even if dehydrated skin in a long time can trigger the occurrence of premature aging of the skin as the appearance of fine wrinkles.

Actually the skin has a natural moisturizer found in the outermost layer of skin and is known as NMF or Natural Moisturizing Factor. The NMF function is to bind water and maintain skin hydration naturally.

But this NMF can be reduced or even disappeared with age and also a habit that is often done everyday.

Because skin care not only from skin care products, but also from foods and beverages that you consume.You can maintain skin health by consuming IONESSENCE Pocari Sweat, low calorie electrolyte drinks to prevent dehydration of skin that can help keep skin moist from the inside.

Electrolyte is required in the NMF formation process because 31% NMF consists of electrolyte. The electrolyte content in IONESSENCE is similar to the electrolyte content of NMF that can help produce NMF on the skin and can prevent dehydration of the skin.
 

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Posté par alenalbert à 23:42 - Commentaires [0] - Permalien [#]

29 août 2017

get the benefits from plums fruits

Everything created by God must have benefits. Including fruits with different types, shapes and flavors. Many fruits that we do not know, but it has a myriad of benefits needed by the body in overcoming various minor ailments that often attack our bodies such as constipation, thrush, sore throat and others. Even some of the content of fruits are also able to prevent and cure severe diseases such as cancer and heart disease.

One fruit that has many benefits for the body is prune fruit or commonly called with plums. Plum fruits are originally from West Asia, Caucasus Mountains exactly that borders the Caspian Sea. Plum fruit itself was introduced by a French owner Nurseris named Louis Pieller in 1856 in the United States. After his failed mining efforts, Louis bought the fertile and vast soil in Santa Clara Valley that he used to plant plums. Until now the plum known as the California plum became a state commodity and able to meet the needs of the United States and imported throughout the world.
Types of plums
 

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Maybe some people do not know this fruit because it originally is not from Indonesia. The fruit is purplish and some are red. It looks like an apple but not too hard. The meat is fibrous, sweet and full of water. Inside the fruit there is a hard seed. Plum consists of 2 types, namely:

    Plum Europe (West): A deep purple-red color, more tender flesh, sweet taste, not too much water.
    Japanese Plum and Western Asia (Oriental): yellowish-green or red evenly, taste sweet, more water content.

The content of plums

 
The famous plums have many benefits from the abundance of the content contained therein, ie Vitamin A, vitamin C (ascorbic acid), Folate and Vitamin K (Phylloquinone). Besides, plums are also a source of Vitamin B1 (thiamine), Vitamin B2 (riboflavin), B3 (niacin), B6 ​​and also Vitamin E. Plums also contain minerals included in potassium, fluorine, phosphorus, iron, calcium and zinc. There is also dietary fiber, but low in calories and contains no fat that is harmful to the body.
Benefits of Plum fruits

    Improve immunity.
    Treating obesity and complications associated with obesity.
    Prevent osteoporosis.
    Natural constipation drugs
    Treating diabetes.
    Healthy heart, nervous system and blood.
    Boost the immune system.
    Balancing the body elektorlit.
    Used as a mouthwash.
    Treat cancer.

Side effects of plums
Dried Plums

Can not be denied, all things have advantages but equipped with deficiencies as well. Although rich in benefits, the fruit that has this sweet taste also has side effects on the body. What are the side effects:

    For those who suffer from health problems in the kidneys, bile, or bladder should not consume this fruit, because the oxalate content contained in the plum can accumulate and crystallize in the organs as mentioned above.
    For those allergic to sulfites should not consume this fruit anyway because it will lead to allergies and even severe anaphylaxis. Because the plum drying itself uses sulphites to make the plum turns brownish.

Posté par alenalbert à 16:46 - Commentaires [0] - Permalien [#]


26 août 2017

foods that provides more oxygen to blood

Are you planning to start dieting and get more oxygen in your blood? Then you need to make sure that about 80 percent of your food is made up of alkaline foods, which help increase the oxygen levels in your blood.

Foods rich in oxygen can improve overall health. Today many people eat processed or instant and unhealthy foods. When your diet consume lots of acid, it can cause respiratory problems, infertility, cardiovascular disease and different terminal diseases.

In taken from stylecraze, here are ten kinds of foods you need in your diet to give your body the oxygen it needs to stay healthy and strong:

1. Avocados, Berries, Bananas, Carrots, Raisins, celery, garlic:
These foods have a high antioxidant content, and they are very beneficial to health. The food has a pH value of 8. While berries and garlic have properties that help in regulating blood pressure.

2. Alfalfa Sprouts, Apple Sweet, Apricot:
It is a fiber-rich food that has a pH value of 8 and is easily digested as well. They also contain many enzymes that help maintain your body's hormonal balance. You definitely need this food if you want to increase blood oxygen levels.

3. Sweet wine and Pear, pineapple, Passion fruit, Raisins, Vegetable Juice:
This food has a pH value of 8.5 and is rich in vitamins A, B and C and antioxidants. Foods in this group are able to regulate blood, which in turn helps in lowering blood pressure and reduces the risk of heart disease. Vegetable juice is important for cellular detoxification because they are rich in iron.

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4. Fruit Juice, Kiwi, Chicory:
The food group has a pH value of 8.5. These foods are rich in flavonoids, which are chemical compounds found in natural foods with antioxidants. They contain natural sugars that do not form acidic compounds when food is digested. In fact, they have properties that promote bases-formation and provide more energy for the body.

5. Asparagus, Seaweed, Watercress:
With a pH value of 8.5, this food group has the benefit of reducing acid levels in the body. For example, watercress is rich in calcium and iron, and asparagus has high levels of asparagines, which are beneficial amino acids for the nervous system.

Posté par alenalbert à 10:05 - Commentaires [0] - Permalien [#]

22 août 2017

avoiding stress thanks to morning exercise

 
A research study at the University of South Carolina found that with exercise treadmill and jogging in the morning can increase brain power and make muscles more resistant to fatigue, which also makes us avoid Alzheimer's disease.
 5. Morning exercise Healthy heart

With exercise can affect heart activity. With the increase in adrenal hormone during morning exercise can make the heart beat faster, it is good for maintaining heart function.

But if you are one of those with heart disease, it is necessary for you to discuss it with your physician regarding morning exercise, as the study also shows that heart activity is pounding can cause pain in the chest.
6. Morning exercise Slows down aging

By exercising our body metabolism will increase. Growth of new cells will be faster and old cells will die with the movements we do while exercising. Therefore, experts believe that by exercising helps us to replace our old cells to be replaced with new cells immediately.
7. Avoid the risk of obesity

The benefits of exercise in general is certainly to prevent obesity. There are studies that have been done in 2012, by measuring how the circumstances of a woman's body after exercising in the morning. The study involved 35 samples with 17 samples classified as having an ideal body and 18 obese samples.

Next they were asked to do a brisk walk of about 45 minutes. When finished doing it, it turns out that those who exercise do not feel the taste when shown photos of food that intrigue compared with people who do not exercise at all.

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Another study conducted by Lara Carlson, PhD, at the American College of Sports Medicine, which found that during exercise the body releases hormone endorphin that can reduce appetite.
8. Spirited all day long

Living the days with great excitement is not fun. With a morning exercise will release hormones that make us feel happy, such as endorphins hormone that can improve our mood and energy, the condition can last from morning until late afternoon during our move.
9. Avoid stress

Lack of exercise makes us not eager to move. While working will feel easy tired, to make our social relationships disrupted. According to expert analysis that by exercising can improve our comfort to communicate with family members, friends to couples that it can prevent the person becomes stressed.

Posté par alenalbert à 09:29 - Commentaires [0] - Permalien [#]

21 août 2017

Physical exercise for improving your fitness level

Even if you have set your nutrition intake regularly and in the right portion, your diet effort will not work without regular exercise. Physical exercise can be one exercise you can do because it can improve your physical condition to be more fit and maximal. The following are physical exercise tips that you can follow.

 

1. Improve running efficiency
If you are usually running and footing hard and walking long, try to be smoother and step shorter by running around with your toes. This method serves to accelerate the power of running and increase leg muscle strength which of course adds physical strength of the foot.

2. Routine exercise with patterned intensity
You can try sit ups, push ups, back ups or agility drills to physically train you. Do it every day with intensity or increased quota from before.

8 tips on physical exercise

 

3. Try other activities
Cycling, hiking, or going up and down stairs one to two times a day can be an alternative to sports activities so as not to be easy. This can increase the physical strength, breathing, and leg muscles.

4. Get used to stretching every day
Stretching every day is an important thing you should do. You can do it the same as when you warm up before you start exercising. You have to straighten your hamstrings, calves, gluts, and hip flexors every day, because if not used, the muscles will relax that result in varicose veins or other diseases.

5. Lose weight if necessary
Being overweight can be bad for your body. And certainly no one wants to be overweight. Lower your weight if it is far from normal weight.


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6. Rest after exercise
Your body needs sufficient rest after having been forged through physical exercise. Do not demolish your exercise because it is not good for the body.

7. Drink plenty of water
Make sure your fluid intake is not less. Leave it one day after you exercise to make sure that your body is completely not dehydrated. This method proved very powerful in improving physical strength.

8. Eat nutritious food
Yup! Do not let your nutritional intake is forgotten because it is too focused on your physical training alone. Make sure everything is balanced and in the right dosage, yes.

Posté par alenalbert à 09:50 - Commentaires [0] - Permalien [#]

20 août 2017

how to practice healthy diet

A good diet, important for our health and can help us be healthy of course - but what is a good diet? Regardless of breast milk as a food for babies, which contains all the essential nutrients good for the body.

For that reason, our diet should contain a variety of different foods, to get the various nutrients the body needs. Take for example, to require calories, people need the consumption of rice, wheat, cassava, potatoes. To require protein, chicken breast, tofu, tempeh and meat can be an option. As for fiber, vegetables and fruits so the right option.

Then the question arises, How much food should be consumed every day?

A healthy diet should match the average amount of energy needed by the body each day. Food and drink provide the calories that people need every day. For that there must be a balance of energy in order not to be too thin or overweight.

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The balance of energy is where there is a balance between incoming calories from food and exit calories caused by physical activity. Humans need calories to perform everyday tasks such as walking and moving, but also for all bodily functions, even processes like breathing, pumping blood throughout the body and thinking also need calories.

Eating more calories than we need over a period of time will lead to weight gain. This is because, every extra calorie we consume but not used, will only be stored as fat.

Citing data from the Health Research Association of the Ministry of Health of the Republic of Indonesia in 2013, the national problem of obesity in children aged 5-12 years is still high, ie 18.8 percent. The figure is composed of 10.8 percent fat and very obese (obesity) 8.8 percent. While the prevalence of fat in adolescents aged 13-15 years by 10.8 percent. The figure is composed of 8.3 percent fat and 2.5 percent very obese (obesity).

Citing the Riskesdas 2013 data, the prevalence of underweight nutrition (BB / U <-2SD) provides a fluctuating picture of 18.4 percent (2007) decreased to 17.9 percent (2010) and is now increasing again to 19.6 percent (year 2013). Central obesity is a condition as a risk factor that is closely related to some chronic diseases. It is said to be central obesity if the male has a stomach circumference> 90 cm, or women with an abdominal circumference> 80 cm. Nationally, the prevalence of central obesity was 26.6 percent, higher than the prevalence in 2007 (18.8%).

How much energy you need from food and drink depends on how active you are each day. Even so, there is average calorie data needed by the body every day. Men need 2,500 calories each day while women need 2,000 calories each day.

 Eating  with the calories you need will help maintain a healthy weight or ideal. However, the food and drink you choose should be appropriate, and in the right proportion. So Reps Mania must be good at sorting out and choosing good and healthy food for you.

Posté par alenalbert à 08:37 - Commentaires [0] - Permalien [#]

19 août 2017

ice scating to train your flexibilty

Ice Skating or skate sports on the ice is indeed very popular and very loved for the lover or those who just want to enjoy the beauty of art walking on the ice. Ice skating is also regarded as a very fun arts sport art and has been known to the world community since 400 years ago precisely in Southern Finland. Increasingly, the demands of ice skating began to be developed into 3 different winter sports, such as: Speed ​​Skating, Figure Skating and ice dancing.

If you want to try to play ice skating or you are a pro player, before you glide on the ice you should first do the stretching and heating movements that are useful to improve stability, flexibility / flexibility, or strength when playing, and of course avoid the risk of injury . This stretching and warming up movement is very effective if applied before you start gliding freely in ice or cold snow. Here are tips of exercise to increase to the strength of muscles and joints in the body of the middle and bottom, especially  

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1

As an introduction, you can do this by lying down with your hands spread out. Then bend both legs then rebound right in your side position alternately, in the left and right position. Feel the contraction on your side abdomen for 10 beats on each side.
Kneeling Upper Hip & Quad Stretch

2

The next movement is done so that the muscle area in the thighs, calves, and hamstring can move flexibly and freely. The way to kneel one leg and knee the other sustains the balance by  in front of you. If necessary, hold on to something to keep your balance and then push your hips forward. Do it for 10 counts on each side.
Standing Toe-up Achilles Stretch

3a3b

The hinges of the foot are the most important parts of your body as you step or perform other dangerous maneuvers. Accustoming to stretching like this can draw stretch on the calf muscles to flexibility of the joints of your feet, so as not to stiff or dislocate when mobilized, also to avoid cramps. Step on and hold for 10 seconds on each foot.
Standing side bend

4a4b4c

Next stretch the waist area up to both your arms. The way is very easy, tightly palm the hands just above the head straight. Then tilt to the left and right so that the muscles of the side body along with the shoulders and arms can move elastically. Especially when swinging feet that should be in tune with hand gestures.
Straddle Sit

5

And the last stretch of the body is straddle sit. Where the benefits of this stretch are sought so that all the leg and hip muscles can be ascertained to move flexibly, as well as your posterior chain structure. Spread out both legs sprightly (spilt), then lift your hand up straight up. Next stuck your body forward and hold for a moment for 10 seconds.
CORE EXERCISE
Alternating Leg Rowing

6

Entering the next core movement was deliberately attempted to strengthen some of the lower abdominal muscles and lower body. To start it you simply lie on the mat, then lift one of your legs alternately. Do it alternately 10 times on each leg.

Posté par alenalbert à 09:04 - Commentaires [0] - Permalien [#]