Accept Your Depression

Let’s discuss about the situation when you feel so much terrible in living your life such as depression. If we are talking about depression, we always remember the time when we feel so inferior and frustrated about our life. Such condition is the mental problem that often occurs in people who have problems in their life that can be from any aspects such as works, social life, illness and more. Sometimes, mostly of the people don’t realize that they are being in such condition and keep saying that they are ok. Actually, such denial of being in the state of depression will make such problem become worse. By accepting the truth that you need help from such depression problem in your life, you can conduct the efforts to overcome your depression as soon as possible.

In detecting that people are suffering such depression problem, we need to pay attention on some symptoms that may become the main indications. First, people who suffer of depression tend to have low mood in conducting any activities. They often feel self-centered any anti-socials in being depressed. In eating behavior, the depressed people can both become over-eating and refuse to eat. Those conditions can lead people in very bad condition of the health. The depressed people also always negative thoughts about themselves and other people. Sometimes, the worst condition is that they have suicidal thoughts because of such depression that they cannot bear anymore. People having depression also can easily be irritated. They show bad temper for other people. They also feel unworthy about themselves so that they will avoid any social interaction as often as possible.

We also need to know the triggers of depression that can come to you. People can easily feel depressed if they lose their lovely person, whether because of the broken relationship or death. The deep sadness feeling can make people fall into depression. The other trigger is about the works. People can fall into depression if they get fired by their employers or because they have frustrated job that can lead them to depression. Loneliness and having no friends can make people easily fall into such mental problem. Therefore, it is much recommended to have chats with friends if you feel lonesome and need to share your feeling. For women, depression can occur because of the change of biological condition such as Post Menstruation Syndrome and also pregnancy. That explains why women can easily be irritated when they have such biological condition.

Now, we will discuss about the things that we can do to overcome such depression problem among the people. Like I stated before, the first thing that you must do is to accept the realty that you have such mental problem like depression. Knowing that you have depressed, you can easily help yourself to cope with the problem. Second, you can set up your goals to do as your objectives to achieve. Such determined will can make you focus on your target and forget about such condition of being depressed. Third, we must eat the healthy food as well to support our body to repel the depression problem. By doing the volunteer work can significantly help people of being depressed because they will interact with many people and they also can feel that they are worthy for other people. Such self feeling of worthiness can make people understand that they are useful for people so that they can build positive mindset to overcome their depression. The most popular method to cope with depression is by doing the regular exercise. Yoga can be the best choice as your exercise to overcome depression because you will get both physically and mentally relaxation from such yoga.

While some people may take anti-depressant pills as their solution to overcome depression, people need to understand that such depression is significantly related to their behavior. If they can conduct the positive and good behaviors, it means that they can deal with depression without any difficulties. The function of friends is really significant here because they can help us to deal with our depression fast. Friends are the free consultants to share our problem with so that we won’t feel lonely and unworthy. Understand what becomes the trigger of your depression, accept it, and conduct positive efforts to overcome it by yourself or with the help of your friends. Then the problem of depression is no more in your life.

How to Get Free from Obesity

If we are talking about weight, people actually consider that slimy person tend to have healthier and more attractive body than one who is obese. In this modern life, people have take benefit much on the technology in their life to make everything simpler to do. It means that such technology makes people conduct less energy to their activities. For examples, when people in the building and want to go upstairs, they tend to use the comfortable elevator and escalator. When watching television, people use remote television to change the channels instead of walking to the television and change the channels by pressing the buttons. Such technology indeed helps people effectively conduct their activities. Yet, it also has main effect on the people’s health mainly on their weight. Nowadays, modern people also often conduct bad habits such as eating disorders, where they eat many junk foods and also drinking alcohol. What can be more terrifying for health than the over eating problem that can increase the calories significantly?

Modern people always have the problem with excessive weight or obesity. Obese people who still don’t recognize that their condition can lead them to further problem such as death must really overcome their problem as soon as possible. What I mean here is that they must reduce their weight to be healthier. There are many methods that people can use in order to regain their slimy body back. The most common method is by conducting diet program. This kind of program will make people to suppress their appetite to consume excessive food, especially which contains calories. In this case, people are recommended to eat many fruits and vegetables instead of meat and white bread. What we must understand is that we must manage our food consumption by understanding how the metabolism of our body works. People should avoid eating before sleeping either nap or in the night. It is because the food you consume before sleeping will directly become fat that can make you obese. You need to conduct such diet diligently for gaining the maximum result of weight reduction.

The simple method that people often ignore in reducing weight is drinking water properly. People in this modern life tend to drink the sweet soda drink or any other drinks that have many calories on it. People must understand that water is the core for human intake. It is because water has many functions for human body and can also perform as one of the methods in reducing weight. Those functions are, water helps our digestion system to maximize the cleansing of fat in our body, drinking enough water can suppress your appetite and feel of hunger, water can regulate the metabolism of human body as well, and drinking water will prevent you in drinking any sweetened drinks and soda drinks that can give you excessive calories. Therefore, it is recommended to drink 8 glasses of water in order to maintain you health as well as the supportive effort in reducing weight.

Some people say that consuming diet pills can significantly reduce their weight. In this case, it depends on the type of the diet pills that you consume. There are actually two types of diet pills in the market that you can buy as the alternative solution in weight reduction. The first type is that you should avoid the most. It is synthetic diet pills. Such pills contain many harmful ingredients that can make people suffer for side effects like dizziness, diarrhea, nervousness and many more.  The second type that is the most recommended product for people. It is the natural diet pills. Such kind of pills contains herbal ingredients that cause no harm to human body. In consuming diet pills, people should understand that such pills function not as the fat burner. The herbal ingredients contained in the pills function as the supportive elements for enhancing the metabolism of human body. It means that such diet pills help to convert fat into energy. Consuming diet pills also help people in suppressing appetite so that such pills suit the diet program the most for people.

After knowing the methods in reducing weight above, you can choose the method that suits you the most or combining all of those methods to gain the ultimate way in weight reduction. Actually, it is not the solution that can make people maintaining their weight. It is about the habits that they have. What I mean here is that, as the modern people who are pleased with the advanced technology that help us conducting activities in simpler and easier way, we must realize that it can have bad effect to our body. Therefore, we must keep our body to be active as much as possible. You need to consider about a little walk in the park when you have leisure time or jogging to enhance your stamina as well as you health. Remember, you need to consume nutritious food also and avoiding any cigarettes and alcohol. People who have an ideal body means that they have the healthier life than people who stubbornly ignore about their weight problem. 

Yoga, Your Way to Overcome Stress

As modern people living in this advanced life, we always experience the activities that seem to be endless. It is because the modern people like to be productive especially for their works and business. Yet, there is always a problem for such condition. It has become the common knowledge that modern people are always related to the stress problem. People who have such problem of being distressed by their excessive works and frustrating problems in their daily life should understand that they must overcome such problem as soon as possible before leading into further misery even diseases. We must understand also the symptoms of being distressed in order to be able to conduct the solution as soon as possible.

Neurotransmitter

Have you ever been in condition of having difficulty to concentrate, to remember people's name, and missing appointments? Some people may say that such condition is caused by the old age of a person, yet, it can also be caused by the lack of neurotransmitter in our brain. Well, what is the neurotransmitter actually?

Laugh Repels Diabetes

We all know that laugh is the best medicine for the people. Nowadays, laugh has been proven as having the great effect in preventing the diabetic complication, especially the cardiovascular disease such as heart attack. It has been proven from the research conducted in the Loma Linda University, California. The head of the research, Lee Berk, stated that our laugh can help to increase the good cholesterol level (HDL) and also reduce the risk of the disease to occur such as diabetes and heart attack.

Acne, the Basic Knowledge

Acne may become troublesome for the people. Such kind of skin problem often occurs in the important parts of human body, for instance the face. Having acne on the face will cause a serious problem for people, especially the teenagers. It maybe not affect physically yet mentally. It means that people can really get the feeling of loosing the self-esteem if they have acne, especially on the face. Acne often occurs in the people who have the puberty. That is only the myth. In fact, people in any age can get such kind of skin problem. Acne occurs because of the lack of cleanliness of skin. The dirt and any foreign material can cause the stoppage of the skin spore that can cause acne. For teenagers in their puberty, they will produce excessive perspiration that can make their skin oily and dirty. That’s why they can easily get the acne.

Fast Muffin with Chocolate Chips

Again, this recipe I get from my healthy cuisine group in Yahoo. Don't have much time? These 15 Minute Muffins with Chocolate Chips and Peanut Butter will be done in a jiffy! Plus, this is one of the healthier versions of chocolate chip muffin recipes out there. Enjoy!

Music Therapy for Stroke

Do you like to listening to the music? Now, we can take the advantage of such activity to help us in the health problem. Listening to your favorite music can help the recovery of the patient having the vision problem caused by the stroke. It is stated on the Proceedings of the National Academy of Sciences. The vision disturbance of the patient having a stroke generally is caused by the damage in a certain part of human's brain functioned as the vision coordination, focus ability, and action. 

Strawberries Nutrition Benefits

Fragaria or that famously know as strawberry is a kind of fruit that has rich nutrition. It has also many benefits for our health. I personally often consume the strawberry in a juice form. I like it much as my nutrition consumption. The strawberry is low of saturated fat, Cholesterol and Sodium. Yet, it is rich of Folate and Potassium. It is also rich of dietary fiber and a very good source of Vitamin C and Manganese. People who doesn't like to consume this kind of fruit usually doesn't like its taste that is too sour. Yet, they don't know the benefits that we can get from strawberries for our health. Here I want to share some benefits of the strawberries.

Caramel Cheesecake Square

Do you like a cheesecake? Here is one of the best recipes of cheesecake that I get from my healthy cuisine group. The recipe add extra caramel to the cheesecake. Try the recipe and enjoy the cake. It serves 16.

Sinusitis

Sinusitis is the inflammation of the para nasal sinuses (air-filled spaces between the nose, cheek and eyes). The spaces are filled by mucus which has the function in controlling the humidity of the spaces and filtering any pollutant or bacteria from the outside of the spaces. Sinusitis is considered as acute if it has the effect about 3 weeks or less, and it is considered as chronic if its effect is about 3 weeks to 8 weeks, or more. So what are the symptoms and the causes of such disease?

Natural Juices For You

People nowadays have the busy routines that make them having less time to do any healthy activities. They always say that they have no time to take care of their own health even just by simply make a glass of juice for themselves. Drinking a juice is the real basic method to get the healthier life for people. Both the vegetable and the fruit juice are good to maintain and increase the wellness of human body. Yet, by their argument about having no time in making or preparing such healthy drink makes many manufactures in the food market creates the products such as bottled, canned, or any processed juice drink. 

Red Meat's Bad Effect

Who doesn't like meat? Especially the red meat? We the modern people often consume such food to be cooked as steak or any others recipe. Yet, do you know the bad effect in consuming such kind of meat for our eyes? Further I will give the information about that bad effect. Keep reading.

Acupunture: Alternative Way to Quit Smoking

Nowadays, the smoking habit is the main problem of the modern society. The people having such habit will absolutely disturb the society environment and worse it could kill them someday. Many methods have been applied to overcome the habit. The government in many nations also have applied many policies related to the smokers who are the troublemaker of the healthy society. Yet, the people having the habit will always back to their smoking activities as usual anyway.

Heart Attack; Early Symptoms and How to Survive It When You Are Alone

A heart attack is a frightening event especially when you are alone and no one can help you. Heart attacks are not always sudden; there can be signs for days or weeks that indicate trouble. Knowing its early symptoms that you are potentially suffered from heart attack may prepare you if some times you have to face it and you can save your own life.

Turmeric, a Secret Herb to Cure Alzheimer’s Disease

Based on WHO statistic, India is a country having the lowest risk of Alzheimer in the world. Do you know why it is? Surprisingly it is because most of Indian cuisines using turmeric as major spice, like curry that I believe you must have known it.

Quick Methods of Slimming and Their Side Effects

Having an ideal body is something that everyone wants. Triggering risks of some diseases like diabetes, hyper tension, and heart disease, being obese is also decreasing people’s confidence. It causes them to do some ways to lose their weight. Some will do healthy ways like exercising and controlling the food intake. Some others will do instant methods to be slim quickly.

Some methods are done to lose weight instantly, like consuming slimming tea, slimming pills, fiber food supplement, and laxatives, doing acupuncture, using slimming gel or cream, and doing liposuction. Those methods are high of risks and not guaranteed to be successfully weight loss. How do the methods work actually? And what are the side effects of each method? I will explain it clearly in this article.

Corn for Eyes

Have you ever felt blur in your eyes or you cannot see something clearly? Watch out! It is an early symptom of eye disorders like AMD (Age Related Macular Degeneration) and cataracts.

Coconut Water, the Best Choice for Hydration

Feeling thirsty, exhausted, even almost dying? You need something to drink. Hmm… what will you choose? Choose coconut water! Why? Coconut water is one of the best drinks to hydrate the body. It is a natural isotonic drink having the same level of electrolyte balance as in our blood. Moreover, it also helps removing toxins from the body and cleansing the digestion track.

Understanding the Alzheimer's Disease (AD)

After watched a Korean movie entitled "A Moment to Remember", I become more interested to know about what the Alzheimer's disease is. The disease attacks the function of the human's brain and nerve so that human will have difficulty in memorize events, people and any other things that brain can do. People having this disease will lost the memory slowly and can cause the death of himself. So what is Alzheimer?

Get Rid of Cellulite Using Coffee Ground

Having cellulite in your thigh, waist, or stomach? It will ruin your summertime when you cannot go out in short pants or bikini. Sure, you will be ashamed to show your ‘orange peel’ skin to people. Do you want to remove it? Stay reading this article.

Do Fasting Without Bad Breath

Fasting is one of the five obligations in Moslem’s worship. Especially in Ramadan, all Moslems should do it for thirty days. Doing fasting causes mouth and alimentary tract dried since they do not consume anything for about 14 hours. As a result, they will have halitosis or bad breath.

Blackberry Nutrition Pros and Cons

What does come in mind when you hear the word blackberry? A cellular phone? Yeah maybe it is one of the bunch of brands of the phone companies in this society. The more actual thing is that this little sweet fruit is rich of nutrition to be consumed as the additional nutrition need for people. 

Daily Calories

People often talk about the daily calorie consumption that they should take for the better health. As we know, half of the calorie consumed by people comes from the carbohydrate substance. It comes mainly from the food such grain, rice, potatoes, and any other food. Calorie provides the main energy source for your body. It helps the core organs such brain  (which take 20 % of the energy) and heart to work properly. Yet, the over consumption of calorie ends in the excessive fat which can cause several health problems.

Paprica Spices for the Maximum Health

Kids usually hate the paprica spices. There will be a day when their parents cook food by adding paprica as the ingredients for them but they will never eat it. They will say no! It is a common event for kids actually. For the adults, it is

Grilled Corn

Do you like grilled corn? It is very popular in my country. In this occassion I will share my recipe to make a simple and delicious grilled corn.

Body Odor? No Way!

Body odor for some people is the main cause of their dropdown in self-confidence. Do you know? There is a an alternative way to overcome it. Regular people will simply take shower, use deodorant, body powder or perfume to overcome the problem. In fact, there is another way, by using tomato juice (I will discuss later). 

Green Bean

Green bean is one of my favorite. It has many benefits for the health. Each 110 gram of green bean contains 345 calories, 22.2 gram of protein, 1.2 gram fat, A, B1 vitamin, phosphor, and iron substance. Furthermore, it is believed that a green bean can cure the beri-beri, kidney inflammation, digestion problem, high blood pressure, alcohol detoxification, diahrea, impotence, TBC, and the skin problems. The green bean is also believed as the fever remedy. One thing that makes it different from the another nutrition source is that any of the heat of the cooking process wont affect the quality of the nutrition.

Ways to Stop Smoking

People who smoke tend hard to stop the bad habit. Some say that the cigarette has been the part of their body and can not live without it while the others say that it has been like a automatic thing to do. Therefore, as I promised before that I will give some tips to stop smoking entirely. Here they are:

"No" means "Never" to Smoke

Cigarette is the product of tobbaco which is produced from the plants Nicotiana Tobacum, Nicotiana Rustica and the other species containing nicotine and tar . Nicotine is the substance contained in those plants which is so addictive. There is almost 0.3 up to 5% of the dry weight nicotine coming from the biosynthesis process in the root which then is accumulated to the leaf. The substance is carcinogen in nature which can trigger the lung cancer. The nicotine also stimulates the adrenaline hormone of the kidney which can trigger: the increase of the heart beat, and the  increase of  blood pressure and blood cholesterol level which is the source of heart attack.

Vegetable Salad

Who doesn't like salad? Especially vegetable salad. I like it much because it's healthy and tastes good. Someone taught me how to make my own salad. Here I want to share the recipe:

Eggplant, the Health's Plan

In this occasion I'll give the other information about nutritious plant called eggplant. I do really consume it when I was in highschool. The taste is so good either. Here I want to share not only the benefits, but also its history.

Nutrition of Broccoli

Broccoli has the latin name Brassica Olaracea. It was firstly cultivated by the Greek. The C vitamin contained in this vegetable is more than the Orange has. Physically, it is similar to the cauliflower. There are many nutrition contained in broccoli such as carotenoid or A vitamin, E vitamin, folate acid, and of course C vitamin. Beauty experts said that the A vitamin contained in this vegie has the better antioxidant of the C vitamin. It has also benefit for the skin regeneration which prevents the premature aging skin. Here I want to share the other benefits we can get from broccoli:

Alternative Way to Cure Itch

Itch sometimes make us troublesome. Do you know that there are some alternative ways to cure it. Here I want to share them:

• Milk bathing: Use evaporated milk to bathe yourself. Mix 1-2 cups of milk in the bathtube. Milk functions as the skin refinement and the itch removal.
• If you get stung by bee or another insect, use baking soda mixed by the hot water to reduce the iritation and swollen skin. Soak it for 30-60 minutes.
• We can also remove itch by smearing the lemon extraction on the itch area. Let it dry. The antiseptic contained in the lemon is useful to remove the itch.
• Aloe Vera is also good as the alternative for the skin problem. It removes itch and also burnt skin.
• Pappermint oil is one of the alternative. Mix it using fresh water and bathe the itch area.

Those are some ways if you want to remove your itch problem. It's better to use natural cure, right? 

Dragon Fruit

Do you know about dragon fruit? A dragon fruit have many benefits and nutrition for human such as controlling the blood sugar level, maintaining the health of the mouth, preventing the colon cancer, reducing cholesterol, and as the bleeding prevention.

Usually, people consume the dragon fruit freshly. It removes thirst because it has 90% of water. It tastes sweet because it has 13-18 bricks sugar level. The dragon fruit can be made into juice, confectionary, and jam.  

Experts said that the dragon fruit has rich nutrition such potasium, ferum, protein, fiber, sodium, and calcium which are good for health. AL Leaong of Johncola Pitaya Food R&D, the research organization of dragon fruit said that it has many vitamin and minerals which can increase the stamina and the mtabolism of human body. 

"Research shows that the fruit is good for our blood circulation and can neautralize the blood toxic". It has protein which can increase the metabolism and makes the heart healthy; carotin which is good for our vision and brain; and calcium which is good for the bones. It has also iron substance for blood; B1 and B2 vitamin; and C vitamin for the skin health. 

These are the nutrition facts of the dragon fruit:

sugar level: 13-18 bricks

water: 90%

carbohydrate: 11.5 g

acid: 0.139 g

protein: 0.53 g

fiber: 0.71 g

calcium: 134. 5 mg

phosphor: 8.7 mg

magnesium: 60.4 mg

vitamin C: 9.4 mg

Alternative Health Problem Detection

There is a traditional way to monitor and detect the health problems of human body. It is by checking the condition of the nail. Andrea Cambio, the FAAD of American Academy of Dermatology said that nail is the health reflection of people. By checking the condition of human's nails, we can notice what kind of health problems we have. 

Yellow Nail

The main cause of the nails become yellow is the fungus infection. The worse progress fungus infection makes the nail thicker and more fragile. The yellow nail also the sign of having the worse health problem such as severe thyroid, lung problem, diabetes, and psoriasis.

Swollen and Folded Nail

If we have reddish and swollen area around the nail, it might be the sign of the inflammation and also the sign of Lupus disease and the connective tissue problem.

Black Striped Nail

You should ask for the doctor check up. It is the sign of Melanoma, a kind of the worst skin cancer. It is the serious one.

Bluish Nail

The bluish nail indicates that the body has insufficient oxygen. It is also the sign of lung infection such as pneumonia. If we see only on the peak part of the nail which is bluish, it indicates the diabetes disease.

Pale Nail

The pale nail is related to the aging problem. It also indicates 4 serious disease such as anemia, heart failure, liver problem, and malnutrition.

White Nail

The white nail which has dark area on the peak of the nail indicates the liver problem such as hepatitis.

Rough Nail

The rough nail indicates the first sign of psoriasis or arthritis inflammation. The condition is the change of nail color into reddish brown.

Cracked Nail

The craked nail is related to the thyroid disease. It is also the main problem of the fungus infection.

Sometimes, there are people who used to bite their nail. The common people will assume that is a usual habit. Nonetheless, bitting nail may indicate the mental problem such as excessive fear and obsessive-compulsive disorder.

Stress Management

People face their tiring activities for the whole of their life such as work, finance, romance, and the others. Those activities sometimes become the main pressure causing stress to life. People can be stressful mentally, socially and also physically. The symptoms of being stressful are fatigue, losing of appetite, headache, become sloppy, insomnia, and the worst is that the consumption of drugs and alchohol.

We as the modern people cannot avoid that stressful activities. Therefore, the management of the problem is a need for active people like us. Stress management is the ability to take control of the situation where everything goes mad and crazy.So, how to manage it?  

1. Give yourself the chance to take a rest whenever it is possible
2. Make the priority of your life. You must do what the most important thing first.
3. Make an effort to change the way you react to the problem. You should train this one.
4. The main rule is that you should not throw yourself away to drugs and alcohol!
5. Learn how to do relaxation. Yoga and meditation are the best ways to refresh your mind and body.
6. Make a real and possible achievement to get for yourself. Don't push over your capability and do it by progressing.
7. Do something for the others. Being social is the wise way to remove stress.
8. If you can handle it by yourself, go to the consulate or psychiatrist.

It's all about the mindset. We should have a positive way of thinking in order to solve the stress problem. Always keep in mind that everything must be have a solution and always say to yourself that you are strong and able to face the problems. Happiness is the main cure of all.

Nutritious Hulled/Brown Rice

Rice has the main function as the energy source needed by the human body. Generally, people eat the white rice as their carbohidrate consumption. In fact, there is a kind of rice which has more nutrition than the white one. It is brown rice or hulled rice.

The physical difference between those two is that the brown rice still has the husk while the white rice has no more husk because of the mill process. The husk has the important nutrition needed by the human body such as fiber and natural oil. The fiber prevents the digestion problem. The fiber comparison between the white rice and the brown rice is 1 gram to 3.5 gram (a bowl of rice). 

Hulled rice improves the brain development and reduces the blood cholesterol. The essential fat contained in the husk is needed for the brain development while the compound inside the husk fat reduces the blood cholesterol which is one of the causes of the heart attack. The brown rice has more vitamins and minerals than the white rice. It has thiamin (BI vitamin) which is needed to prevent the beri-beri. It has more iron and the other important vitamins and minerals too.
 

Known as the Cancer Prevention

The hulled rice has been known since 2800 B.C. It is believed having the medical value to regenerate the peaceful of the body. For the human body, the lack of thiamine causes the problem in the nerve and heart system and the worst is beri-beri. The symptoms are losing the appetite, digestion problem, constipation, and the reduction of reflects.

The other nutrition contained are phosphor and selenium. The selenium is the trace element which is essential part of glutation paroksidase enzim. The enzim functions as the catalyst to prevent cancer and the other degenerative problems. Therefore, many experts say that the brown rice is one of the healthy food to prevent cancer.

Common people used to consume the white rice. It is because they don't know yet about the benefits consuming the brown rice. I wish everyone to start consuming the brown rice right now for the sake of the health.

Healthy Cholesterol

The latest research shows that: 

1. Omega 3 fat contained from fish prevents the sudden death caused by the heart attack.
2. The fat acid of omega 3 reduces the LDL cholesterol level and increases the HDL cholesterol level. It also reduces the forming of blood vessel plaque.
3. The fat acid of omega 6 contained in vegetables can be used to prevent coronary heart problem.
4. The omega 9 fat acid known as olive oil increases the HDL cholesterol level. It is also contained in  palm oil.
5. Cholesterol mostly comes from the saturated food such as meat and coconut oil.
6. An unsaturated oil will have negative effect if used to fry in the high temperature which causes the changing of its chemical structure.

These are some ways to maintain our blood cholesterol level:

1. Always eat balanced food which contains:

• 60% calorie from carbohydrate
• 15% calorie from protein
• 25% calorie from fat
• The calorie comes from saturated fat shouldn't be more than 10%

The excessive calorie comes from the unecessary consumption (eat many food) and the lack of energy use (lack of activity). Therefore if we have already consumed a lot of calorie, we should be more active to use that energy.

2. Reduce the saturated fat consumption

We should reduce our consumption of saturated fat especially comes from coconut oil, coconut milk, and the other oils such as corn oil, soy oil etc. The excessive saturated fat will increase the LDL cholesterol level.

3. Manage the unsaturated oil fat consumption

• we shouldn't reuse the oil to fry because it will have a negative effect to the food.
• by managing the quality and quantity of unsaturated fat consumption, we can increase our HDL blood cholesterol level to prevent the plaque of blood vessel.

4. Reduce the cholesterol consumption

We have better reduce our consumption in cholesterol to maintain our health. The cholesterol comes from meat, egg yolk, and seafood (fish is not included).

5. Consume more fiber

Fiber comes from many food such as vegetables and fruits. We should consume them approximately 25-40 gr of fiber daily (6 apples or 6 bowls of vegetables) because they has function to bind the fat of the food consumed that will also prevent the increasing of LDL cholesterol level.

6. Change the cook habit

• It is better to cook by stewing the food rather than frying it.
• The unsaturated oil shouldn't be used to fry. It is better be used as salad oil.

7. Always do physical activity regularly

• We are reccomended to have aerobic physical activities (jogging, cycling, swimming etc) regularly 3-5 times a week for 30-60 minutes a day.
• The regular physical activity can increase the HDL cholesterol level.

Cholesterol is indeed needed by our body but we should know how to manage it to maintain the energy use and consumption in order to keep our body in healthy shape.

Cholesterol

People always talk about cholesterol yet they don’t really understand what the cholesterol is. Here I want to discuss about cholesterol.

What is cholesterol?

Cholesterol is the fatty substance circulating in the blood which is produced by the liver. The substance is necessary for our body, but, it will be a problem having excessive cholesterol especially circulating in the heart and brain blood vessels.

Where does the cholesterol come from?

Everyone does have cholesterol circulating in their blood. The source is 80% produced by the body and 20% comes from food consumed. There are two kinds of cholesterol, HDL and LDL.

LDL is the bad one. If we have excessive LDL circulating inside our blood, it will be precipitated on the wall of blood vessel which interfere its flow.

HDL is the good cholesterol functioning as the filter of the excessive LDL. The high rate of HDL is good news as long as the LDL is below 150 mg/dl.

There is Triglyceride fat which is produced from the food metabolism. It is an excessive fat produced when we consume unnecessary energy from food.  

Why can the high blood cholesterol be dangerous?

The high blood cholesterol is one of the factors causing these health problems:

1. Stoppage/plaque of the heart blood vessel which can cause heart attack.

2. Stoppage/plaque of the brain blood vessel which can cause stroke.

How can we monitoring the level of cholesterol?

The only way to monitor our cholesterol level is by checking the blood sample taken after doing a night fasting or approximately 10-12 hours.

What is the normal blood cholesterol level?

Total cholesterol <200 mg/dl

HDL cholesterol 35-65 mg/dl

LDL cholesterol <150 mg/dl

Triglyceride < 200 mg/dl

Total cholesterol ratio: HDL cholesterol <5

What can cause the increasing of the blood cholesterol?

1. Genetic Factor

As we know that human body produces 80% of blood cholesterol. There are some people having more cholesterol production than the others. It may be caused by the genetic factor which he inherit his elder cholesterol production.

 2. Food Factor

Fat is important in metabolism. It is used as the source energy for the human body. Nonetheless, it will cause problems in our blood circulation if consuming excessively. Meats are the main source of fat and there are two kind of it:

a. saturated fat: meat, coconut oil

b. unsaturated fat: omega 3 , 6, and 9 fat acid

Well, I think that’s the simple explanation I can give right now. Later in the next article, I will give some tips how to maintain the cholesterol level of our body

Orange Miracle

Orange is one of the writer’s favorite fruits. It has many benefits such as being the natural nutrition both for our body and skin. The C vitamin contained in the fruit is used as the anti-oxidant which can prevent any bad materials for our health.

The C vitamin protects the skin and strengthens the cells to reproduce themselves. It also helps to increase the production of collagen to maintain the elasticity of the skin, called as skin regeneration.

The acid contained in the C vitamin reduces the pile of dead skin cells. By reducing the pile, it makes the skin pores fresh and healthy. It prevents the acne and oil problem of our skin.

Some people know only the usage of the orange fruit for its consumption. In fact, there are many benefits we can get from the fruit. These are the examples:

1. Bath
The fragrance of the orange fruit helps us to raise the spirit. It will be useful when we get tired and stressed by our jobs. Just take a bath with any soap having orange fragrance on it. Lime and lemon are the best choices. The other way is mixing the water with citrus essence. Take a bath in it and smells the fragrance.

2. Therapy
To increase the stamina and to relax the tension of our nerves, we can boil water mixed by 3 drops of orange oil and 2 drops of citrus oil. The steam created will make us relaxed and recharges our stamina. Do it regularly for the best result.

3. Natural Highlight
Some people have used lemonade extraction as the natural highlight. They womb their hair mixed by lemonade extraction then they dry it using sunbathe method. The extraction changes its color slowly while being dried. It is not recommended for the person having dry and fragile hair. 

4. Head Skin Refresher
If you feel so uncomfortable with your head skin in the day time, make a mixed hair tonic using a lime or lemon extraction. Then keep it in the refrigerator for a while. Use it on your head and you can also doing a little massage to your head. It will make our head skin refreshed and removes dandruff too.

5. Feet Problem
The orange slices mixed by warm water and citrus oil help to clean and reduce the swollen feet problem. It will remove the dirt on the feet skin also.

Jogging

Jogging is absolutely good for your health. The perfect time to do is after the sunrise around 6 a.m. and in the afternoon before the sunset. Some people don’t know the importance and benefits of the activity. The main benefit is for our stamina. Jogging helps in increasing the power of our fitness and respiratory system. It helps us to burn the calories also and always makes our body fresh and healthy. Here I want to share some tips to do that healthy activity.

Tips:

1. Always use the most comfortable shoes for your feet. I bet that you don’t want to get scratch while running, do you? 
2. Pick the perfect route and suitable for you. Some people like to choose the same route for jogging while the others need variety in their route of jogging. It’s up to you. Avoid the route where there are many vehicles on it. We need some fresh air and peace way for our jogging instead of smoky and noisy one right?
3. It’s better to wear sports suite.  
4. Before doing the jogging, drink a glass of water to avoid dehydrate while jogging.
5. Always doing a warming up! Do little walk around 200 meters for 4-5 minutes. 
6. If you are beginner in running, you can do jogging for 1 km. On the next week, you can add the portion as your stamina is increasing too. Normally, to keep the fitness of your body, a 3-5 km jogging is enough. 
7. While running, you have to manage your breath. Breathe deeply and release it slowly while running. An expert of running can manage his breath then he can doing chat with his jogging partner without bothering his respiratory system.
8. Always do a cooling down before you have intention to stop the activity. It means that you need to walk for about 5 minutes after running before you are allowed to sit or stop.

A routine jogging can shape your body and increase the stamina. At least, do it once a week by yourself or with your partners. You can avoid the boredom of jogging by listening to MP3s or doing chat with your partner while running.