9 Cara Diet Sihat

Berikut adalah 9 cara diet sihat :-

• Bagi anda yang  mempunyai anak, mungkin sukar untuk menurunkan berat badan. maklum sahaja , apa yang di makan oleh anak , pasti anda juga akan mengambilnya. Walaubagaimanapun cara boleh membantu anda untuk berdiet..
• Jangan berikan anak-anak makanan yang berlemak seperti pizza atau burger. Ataupun elakkan sama sekali menghabiskan makanan yang diambil oleh anak-anak.
• Gosok gigi secara teratur,apabila gigi anda bersih, tentu anda merasa sayang untuk mengotorkan gigi anda dengan makanan lagi.
• Berikan perhatian sepenuhnya dengan senaman yang boleh memberi manfaat. Contohnya mengikuti larian amal atau memeriahkan sesuatu perlawanan sukan..Pasti anda bersemangat untuk melakukannya.
• Sentiasa meletakkan kenderaan anda di seberang jalan. Bukan sahaja untuk memudahkan anda meletak kenderaan tetapi tidak perlu naik turun lif untuk ke tempat letak kenderaan .
• Berjalan-jalan sambil menyorong kereta bayi atau menggendong bayi anda. Boleh juga menggendong bayi anda sambil naik turun tangga. pasti menyihatkan..
• Banyakkan minum air putih kerana ia boleh mengurangkan rasa lapar dan kehausan. Jangan tunda waktu makan kerana mengambil waktu makan yang tetap dan teratur , boleh menstabilkan nafsu makan anda.
• Dalam tempoh seminggu, cuba luangkan masa selama 10 minit untuk merencanakan makan malam yang sihat, dengan cara memasak sendiri.
• Duduk ketika makan, kerana dengan cara ini, akan membuatkan anda sedar dan tahu berapa banyak makanan yang telah anda nikmati.

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The Well-Fed Vegetarian For health and Diet

When my daughter and I became vegetarians, I didn’t envision it would last very long. How, I wondered, would I replace our daily habit of eating chicken or turkey?

Surprisingly, three years later, we’re still vegetarians. Not that it was easy. Doing it right was a challenge in the beginning because we had so many questions. Would we get the right vitamins and minerals? Would our diet fall short nutritionally? Did we really need to eat meat to be healthy?
If you’re considering going meatless, here’s how to make sure your vegetarian diet is nutritionally sound:

PROTEIN, IRON, AND ZINC
“If vegetarians just cut out meat from their diet without putting back plant proteins, they’re destined to be deficient in protein, iron, and zinc,” says Dawn Jackson Blatner, RD, LDN, author of The Flexitarian Diet and an American Dietetic Association (ADA) spokeswoman. That’s probably what accounts for the misconception that vegetarians must be anemic.
Plant-based proteins include beans, lentils, and legumes, and if you don’t get enough of them, you may experience fatigue, lethargy, and more than your share of colds and flu.
“For every ounce of meat you would have eaten, eat 1⁄4 cup of beans or lentils,” says Blatner. As the adage goes, eat beans at every meal.

CALCIUM AND VITAMIN D
Most people get their calcium and vitamin D from fortified cow’s milk and dairy products. Lacto-ovo vegetarians, who eat dairy and eggs, and lacto vegetarians, who eat dairy but no eggs, can similarly count on dairy to get enough calcium and vitamin D. But vegans, who do not eat dairy or eggs, can turn to fortified soy, almond, or rice milk—about two to three cups daily depending on their overall calorie needs—to fulfill these requirements. Check labels on these milks to make sure they are fortified.
“You can get some calcium and D, which ensures bone health and regulates metabolism among other functions, from cheese [if you’re not vegan], but cheese is higher in calories and saturated fats, so limit it to 1 or 2 ounces daily,” says Andrea Giancoli, MPH, RD, an ADA spokesperson based in Los Angeles.

OMEGA-3s
Pesco-vegetarians, or pescatarians, eat fish, but if you don’t include fish in your diet, consider other sources of omega-3 fats to fill that nutrient gap. Omega-3s lower cholesterol and keep your arteries from clogging.
You can nab these benefits from chia seeds, ground flaxseeds, walnuts, and walnut and flaxseed oils. Plant-based omega-3s are slightly different than animal-based varieties and may contain slightly less EPA and DHA compounds (the essential nutrients that provide health benefits) but, Blatner says, they are still highly advantageous to your health.

VITAMIN B12
Vitamin B12 deficiency is really a concern only for vegans. If you don’t consume any animal-based products, you can get B12 from nutritional yeast. (Think of it as the vegan equivalent of Parmesan cheese.) If you’re vegan and don’t eat nutritional yeast, take a B12 supplement, Blatner advises.
Nonvegan vegetarians can get enough B12 from milk, eggs, yogurt, and cheese if they’re eating these items daily.

FAUX MEAT FIXATION
One mistake some vegetarians make is basing their veggie diets on faux meats, replacing all meat with
processed mock meat such as fake corn dogs, faux chicken nuggets, and packaged veggie burgers. “Their grocery carts are not filled with beans and lentils, fresh fruit, and vegetables but with all these boxed, processed faux meats,” says Blatner. These products are fine occasionally and can be time-savers, but if you’re eating processed faux meat for breakfast, lunch, and dinner, you may be loading up on sodium and sugars and forgoing taste as well as the health benefits of fruit, veggies, and legumes. Swap at least one meal of packaged meat substitutes each day for beans, legumes, or lentils.

MINUS THE MEAT
Yet another group of vegetarians may just subtract the meat from their plates. If a typical meal contains
chicken breast, sweet potatoes, and broccoli, they’ll just skip the chicken breast and eat the rest. Problem is, they’ll fall short in many nutrients. Plus, sweet potatoes and broccoli don’t make a nutritionally complete meal; they contain no protein, iron, or zinc. Instead of simply skipping the meat, replace it with beans, lentils, or legumes or, occasionally, a faux meat; don’t just omit the meat from your plate.With a little knowledge and preparation, you can enjoy a healthy vegetablebased diet that is as nutritionally sound and fulfilling as any meat-based diet...

Lastly...Make sure your meatless diet doesn’t come up short nutritionally

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Plyometrics

Plyometrics
Want to add some oomph to your sports performance? Try mixing plyometrics into your workout routine.

Ever wonder how elite athletes become so strong and powerful? Sport-specific training incorporating a technique called plyometrics often gives them that competitive edge.
Plyometrics are exercises that cause the muscles to rapidly reach maximum force. In scientific terms, the muscles are eccentrically contracted and then immediately concentrically contracted to improve neuromuscular function. In plain language, a plyometric exercise involves lengthening or loading the muscles before contracting or shortening them for a fast, powerful, explosive movement. The goal is to allow an athlete to perform better—pitch harder and farther, hit harder and faster, run faster, or jump higher, depending on the sport.

Runners may use plyometric exercises—for example, a standing long jump followed by a short sprint and high-knee skipping with jumps—to improve running performance. Powerful vertical squat jumps and fast zig-zag hopping can benefit basketball, football, hockey, and tennis players by improving speed and maneuverability.
But plyometrics also benefit the upper body by including exercises such as push-ups with a clap in between each one (think Rocky Balboa), throwing and catching a medicine ball, and swinging a free weight. Exercises such as these enhance performance for racket games, golf, baseball, and other sports requiring arm and back strength and power.

But plyometrics aren’t just for athletes; they’re also popping up in workouts for the average exerciser. The increasingly popular kettlebell workout, for example, is based on plyometric principles, and boot camp training and health club classes also include plyometric exercises. Even traditional fitness classes such as step and dance aerobics integrate plyometrics—when the instructor urges you to do those power moves that involve jumping, that’s plyometrics.

Are these exercises appropriate for beginners? A full plyometrics workout is likely to be too intense, but adding some basic plyometric-based movements to moderate workouts can increase fitness level and give beginners a sense of accomplishment without the pain and potential for injury. Always remember to thoroughly warm up before performing plyometrics. Then try these simple plyometric exercises to boost the intensity of a walking workout:

- Jump onto the curb while walking in your neighborhood. Start with five or 10 jumps and increase to 15 or 20.

- Hop sideways and back and forth 10 to 20 times. Try hopping from one foot to the other and also with both feet together.

- Add 10 seconds of very fast walking or running with powerful steps and arm swings. Try repeating this every 3 minutes during a 30-minute walk.

- Do plyometric push-ups against a wall. Push your body away from the wall enough so your arms extend and your hands come off the wall about 6 inches. Use your upper body muscles to control your movement as you bring your chest back to the wall....

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STRESS LESS WEIGH LESS TIPS

STRESS LESS WEIGH LESS
Fretting about finding the perfect Mother's Day present could make you pile on extra kilos. A nine-year study published in the Journal of Epidermiology found that financial strain is one of the top reasons for weight gain, especially in people who are overweight. The likely reason? Levels of the stress hormone cortisol,which is linked to increased cravings and hungger, may shoot up faster and stay elevated longer in those who are overweight, says study co-autor dr Jason Block.Save your sanity(and your waistline)-make he card this year.

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Rx for Preventing Heartburn Expert Tips to Help Beat the Burn

Your chest burns like a ring of fire and the flames keep getting higher. Ring a bell? More than 25 million adults experience heartburn on a daily basis, and more than one-third of adults in the United States feel the burn at least once a month, according to a study in the Archives of Internal Medicine.
“Heartburn is a sensation of burning or pressure in the chest that occurs when stomach contents and acid back up into the swallowing tube [esophagus] from the mouth to the stomach,” explains Victor S. Sierpina, MD, author of The Healthy Gut Workbook, which offers a helpful integrative approach to easing digestive distress. The pain, which typically arises after meals, can flare in the evening.


“Heartburn is not related to the heart but is so called as symptoms are near the heart and can be mistaken for serious heart problems like a heart attack,” adds Sierpina.

An occasional bout of heartburn may often be managed with preventive diet solutions, weight management, positive lifestyle changes, natural remedies or over-the-counter antacids. But if you experience heartburn frequently, see your physician because the symptoms could indicate gastroesophageal reflux disease (GERD), which may lead to serious problems over time.

California-based dietitian Jeannie Gazzaniga-Moloo, PhD, RD, an expert in gastrointestinal nutrition and national spokesperson for the American Dietetic Association, offers these suggestions to help you prevent the burn:

- SQUELCH ACIDS. When added to the acidic content of the stomach, acidic foods such as citrus and tomatoes can trigger heartburn because the combination results in more reflux to irritate the esophagus.
l MONITOR FAT. “Foods rich in fat take the longest to leave the stomach,” so there’s more time for reflux to occur while you digest the foods. Heartburn triggers include whole-fat dairy products, high-fat meats, fried foods, and fatty desserts.

- HOT HEADS BEWARE. “Spicy foods and onions will often trigger heartburn in some people for no particular reason other than that they just irritate an existing condition.”

- CUT THESE CULPRITS. Since alcohol and caffeine ignite the burn, cut back or eliminate them. “They cause heartburn because they lower the pressure of the esophageal sphincter, allowing stomach acid to reach the esophagus,” adds Gazzaniga-Moloo.

- WHITTLE YOUR WAISTLINE. Excess weight, especially around the middle, can exacerbate heartburn. “Losing weight may help lessen symptoms,” says Gazzaniga-Moloo.

- PORTION PATROL. “Eat small, frequent meals low in fat,” she notes, also recommending that you drink fluids at least 30 minutes before or after a meal and limit what you drink while eating. If you notice that a particular food bothers you, “Either cut it out altogether or try eating smaller portions.”

Sierpina, whose professional practice focuses on natural health approaches to disease prevention, offers more heartburn help:

-TURN DOWN TRIGGERS. Avoid other foods, fluids, and substances that cause relaxation of the esophageal sphincter such as spicy items, tobacco, and peppermint.

- KEEP YOUR HEAD UP. “Don’t lie down for at least two hours after eating, since the recumbent posture provides a lower resistance to gut contents backing up into the esophagus.” Sierpina suggests elevating the head of the bed by 6 inches to reduce the occurrence of heartburn when you recline or sleep.

- TRY A NATURAL RX. Gut-friendly licorice in the form of DGL (deglycyrrhizinated licorice) may offer soothing support because “DGL is a demulcent and coats the stomach and esophagus,” explains Sierpina, who recommends taking two DGL tablets before meals. Aloe vera juice, rice bran oil, and slippery elm, he says, may all be useful in acute or chronic heartburn.

- SALIVATE. Chew gum between meals. “Chewing gum activates saliva, which is alkaline,” explains Sierpina. “It also stimulates esophageal and stomach peristalsis in some of the same ways eating does.”

- HAVE A BANANA. Bananas are alkaline, high in potassium, and their texture and consistency soothe inflamed mucous membranes.

- CHANGE YOUR HABITS. Managing stress, being mindful of food choices, chewing well and slowly when eating, and drinking eight to 10 glasses of water each day are also helpful, says Sierpina.

“See your doctor if such measures and over-the-counter antacids such as Tums, ranitidine, famotidine, or omeprazole do not control symptoms,” advises Sierpina. He warns that if symptoms are increasing—you have progressive pain, trouble swallowing, or you’re losing weight—these are all indications it’s time to visit your doctor.

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Plan For 3 Day Fat-Burning Meal

Fat burning meal plans are extremely flexible and easy to follow. There is something for vegetarian fans by everyone, meat, and everyone else. It is a matter of choosing what you like better without follow, simple instructions. Choose meals and snacks that sounds good and fits your taste and schedule so simple. The simplest and most meals can be prepared in 30 minutes or less.

1. Stay about 1,600 calories per day:

300 calories for breakfast, 450 calories per lunch and dinner and two snacks 200 calories. The research shows that you burn more calories to eat every day, every 4-5 hours.



2. Eat more foods rich in magnesium.

Most of us do not consume 320 mg recommended (for women) is an essential nutrient that fuels muscles. Sources: spinach, ground black beans, flax seeds, shellfish, tuna, almonds, cashew nuts and brown rice.


3. Drinking 8-10 cups of cold water every day.

It takes energy to your digestive system of hot fluids at body temperature. In one study, the participants burned about 50 extra calories per day by drinking 1.5 liters of cold water.

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The Soups That Make You Fat

Soup can be comfort food. It's hot, it is nutritious, and you do not even need to chew. No wonder Mom was always when you're sad, cold, or just under the weather.

But here's the dirty little secret: A lot of soup a little comfort food. Their food insecurity. That is because they can do a lot of discomfort every time you step on the scale you measure your blood pressure, or try to sneak in a bathing suit last year. Everyone loves gravy, rich, but the soup is Donald Trump Eating: too fat, too fat, and finally full of shit. (And as Donald, are some pretty salty, too!)

So if you weight, blood pressure, or just looking for your overall health, a second look at what's in your bowl. Here's how to find a bad cookie, quick!

Free Weight Loss Confidential: soup is not the only regime sabateurs. If you eat with any regularity, you can make your diet high in unwanted fat, sugar and salt to combine. Do not be sneaky calories you from getting the body you want. Follow me on Twitter here and sign up here now to eat them, not that! Newsletter! You will lose a lot of weight for the summer without dieting forever.

# 9: Soup WORST Schedule
New England Clam Chowder Campbell Mini of (1 cup)
230 calories
13 g fat (2 g saturated)
890 mg sodium

Each box contains two servings, so that the damage clean bowl full of 460 calories and 1780 milligrams sodium. Eat more of a simple ham and cheese sandwich and your face tariffs almost 1,000 calories of energy. Good news? Campbell's Collection Request for Quotation very healthy, the latest version of the classic favorites. Creating a swap here and cut 200 calories just like Slash and sodium over 50 percent.

Instead, eat!
Campbell's Healthy Request New England Clam Chowder Maine (1 cup)
130 calories
3 g fat (1 g saturated)
410 mg sodium

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# 8: Asia and worst SOUP
P. F. Chang and spicy soup (bowl)
400 calories
15 g fat (5 g saturated)
5000 mg sodium

The soup is loaded with sodium is famous, but no other side dish is anywhere close to 5,000 milligrams per Chang Hot & Sour. Minerals needed for normal body functions, but no one should take more than 2,300 milligrams per day. Most people would be maxing better about 1,500 milligrams. consume at current levels, the Americans more than double the recommended daily dose of them, which probably explains why one of the three live more than 100 million Americans with high blood pressure. Unfortunately, there is no safe dish on the menu for Chang, so if you want soup, you need the size of the starters back. Drop the egg is the best choice, but if you move and ordered a bowl full, you can expect to rise to 2410 milligrams of sodium.

Instead, eat!
PF Chang's Egg Drop Soup (Cup)
60 calories
3 g fat
640 mg sodium

Bonus tip: Many people never after the number of calories and fat on food labels, but sodium is also important to monitor. In order to avoid more of sodium packaged foods, check out the 30 saltiest foods in America.

# 7: The worst POTATO SOUP
Applebee's Soup of potatoes in the oven (Bowl)
440 calories
31 g fat (14 g saturated)
1270 mg sodium

Starting a meal with a soup such as turning the wheel of the double cheeseburger a McDonald's on the way to dinner. Of course, the cheeseburger sounds saddle you with more sodium or saturated fatty acids. If you are looking for soup to start, thought the broth. It makes you hungry, without pumping you full of cream or butter.

Instead, eat!
Applebee's Chicken Noodle Soup (Bowl)
160 calories
4 g fat (1 g saturated)
1120 mg sodium

# 6: South West WORST SOUP
Chili's Sweet Corn Soup (Bowl)
450 calories
36 g fat (20 g saturated)
960 mg sodium

Unprocessed corn is a source of fiber, folate, phosphorus and manganese. But this dish? This is just a huge source of saturated fatty acids. In fact, one serving contains 20 grams per day to your healing. Instead, choose chicken soup and Green Chile. It is filled with heart-health advocate, and the heat of the chili will boost your metabolism. Sodium is a little higher, but in this case, it pays to let you go and cut 250 calories by 85 percent saturated fatty acids.

Instead, eat!
Chili's Chicken Soup and Green Chili (Bowl)
200 calories
7 g fat (3 g saturated)
1240 mg sodium

# 5: The worst vegetable soup
Einstein Bros. Broccoli and Cheese Soup (Bowl)
470 calories
33 g fat (19 g saturated fat, 1 g trans fats)
1910 mg sodium

Most of the repetitions of broccoli cheese broccoli and cheese and lots of small dishes not to mention the problem better than this figure floating Einstein Bros. stones for a bit more debris in a sea of ​​milk are saturated fats. Choose chicken and pasta place and you will win every fight against malnutrition and received about 80 percent of vitamin A for the day.

Instead, eat!
Einstein Bros. Chicken Noodle Soup (Bowl)
180 calories
6 g fat (1.5 g saturated)
1.210 mg sodium

DID YOU KNOW? Smart snacking can do wonders on your waist. Curb Your cravings between meals with one of the top 50 major American snacks can help them up thin and full all day!

Chowder worst: # 4
Red Lobster Clam Chowder New England (Bowl)
480 calories
34 g fat (20 g saturated)
1390 mg sodium

Notice something here? This is the clam chowder seconds in this list. Prepared for the New England version of the soup thick and fatty oils and creams. But do not worry, you do not have to produce the full cream soups. Only the swtich the style of Manhattan. These swap cream for tomatoes, remove the most harmful fat. If you this option is only three times a week, you will drop 9 pounds in a year. Sodium is always guilty, then try to go low in sodium for the rest of the day.

Instead, eat!
Manhattan Clam Chowder Red Lobster (Bowl)
160 calories
2 g fat (1 g saturated)
1420 mg sodium

 Bonus tip: See Eat This, not that! 2011 and Cook, right! to find 350-calorie food thousands of recipes and smart trade, save 10, 20, 30 pounds or more!

# 3: Cookie WORST
Au Bon Pain lobster soup (Large)
540 calories
39 g fat (24 g saturated, 1.5 g trans)
1830 mg sodium

Hummer itself has some advantages: These delicious, low in fat and loaded with protein. Too bad the benefits that can not stand it when she fell in a puddle of thick grease. This bowl is equipped with trans-fatty acids usightly place more than 20 percent more saturated fat you should consume in a day. And in terms of overall energy, you walk five miles to repair the damage. Best choice: Tomato and rice soup to go. It is a little dignified calories and this was one of the lowest amount of sodium that you lived in the register prepared soups.

Instead, eat!
Au Bon Pain tomato rice soup (Large)
170 calories
2 g fat (0 g saturated)
390 mg sodium

# 2: Worst CHILE
Panera's All-Natural Steak Chili with corn bread (Large)
580 calories
26 g fat (8 g saturated)
1330 mg sodium

Chile has many advantages: the meat protein, fiber, nuts, tomatoes and many plant-based ingredients. This bowl is in fact likely to be acceptable except for a piece of corn bread 200 calories companion. If you withdraw from a chili corn bread. If not, you're better off the bottom with a salad and soup combo.

Instead, eat!
Panera is low in fat Garden Vegetable Pesto Mayur Classic Cafe Salad balsamic vinaigrette (you pick two combo)
190 calories
8 g fat (1 g saturated)
960 mg sodium

# 1: Worst "healthy" soup
COSI tomato and basil soup Aurora (Large)
597 calories
54 g fat (33 g saturated)
1701 mg sodium

In the case of saturated fatty acids, crushed this soup the other side. He has to be much more proud. What is most frightening is that people expect tomato soup is relatively safe. Think it's true what they say: You can not judge his soup with vegetables. (Say, right?) Jump to Queso Tortilla Chicken Soup for other low calorie high protein content.

Instead, eat!
COSI Queso Tortilla with Chicken (Large)
300 calories
13 g fat (7 g saturated)
1200 mg sodium

Bonus tip: Desserts like soup. Some rev your metabolism and provide support nutrients, the waste of your diet and your body fat! Others contain more than one day's worth of calories, fat, sugar and salt! Therefore, you need this list (and certainly eye-popping) is worth 24 best (and worst) Desserts in America.

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Create Your Power Of Energy: 5 Ways to instant gratification

I am a big fan of instant gratification. As a practitioner, I encourage both and believe in the power of small and gradual changes, but I have not had any significant change in no time. It's in our nature to want to .. Wonder why we have to buy a lot of weight loss and lottery tickets. We want more than what we want and we want it now. In my practice I have found that this is mainly for energy. No one seems to have enough energy. Everyone wants to improve, do they increase the Great, and they wanted yesterday.

When I started graduate school, I was exhausted all the time. I used to waitress in my body not just familiar with my new schedule (stay up all night, slept in the day too late.) And I'm hanging in my classes. One day I went to GNC and ask for the strongest energy drink I could find.

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The amazing health benefits of Chia seeds Superfood

Chia seeds "Life in Nature" are happy to have a clever little Chia seeds, the "strength" or "make strong" means, among the Maya. He even gave names to the state of Chiapas (Chia River) in Mexico.
Chia seeds are a good alternative to the intake of essential fatty acids, specifically to increase omega-3 and to reduce the appetite by the system: no more cravings for sugar during the day! Let us help you find this valuable food.
History of Chia
Chia (Salvia hispanica L.) is a plant of the family Labiatae (Lamiaceae) obtained from the central valley of Mexico and the mountains of Peru. Seeds small, round. There are two varieties, a clear Salba is called, and one black.

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