Monthly: January 2019

The Real Health Benefits of Avocado

The Real Health Benefits of Avocado

The Real Health Benefits Of Avocado – Avocados are a fruit that has “the content of more than 25 important nutrients”, including “vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium”. In fact, you will need to eat two or three bananas to get the potassium content in one avocado.

Avocados also contain beneficial fiber, proteins such as “beta-sitosterol”, “glutathione” and “lutein”, which help protect against various diseases.

In addition, avocados are one of the high-calorie fruits that you can eat. This is due to a greater amount of fat content, around 20 times the average other fruit. Even though avocados are high in fat, they are mostly monounsaturated fats which are a variety of healthy fats.

1. Avocados Maintain Heart Health

Avocados contain “vitamin B6” and “folic acid”, which help regulate homocysteine ??levels. High homocysteine ??levels are associated with an increased risk of heart disease. In addition, avocados also contain “vitamin E”, “Glutathione” and “monounsaturated fats” which are useful to help maintain heart health.

2. Avocados Lower Cholesterol

Avocados are rich in “compounds” called “beta-sitosterol” which have been shown to be effective in reducing blood cholesterol levels. According to one study, patients with mild “hypercholesterolemia” including avocados in their diet for 7 days had a 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both “LDL” (bad cholesterol) and “triglycerides”, and an 11 percent increase in level of “HDL” (good cholesterol).

3. Avocados Control Blood Pressure

Avocados are also a source of “potassium”, which helps in controlling blood pressure.

4. Avocado as Anti-Inflammatory (inflammatory properties)

“Phytonutrient” compounds found in avocados, such as “polyphenols” and “flavonoids” have been found to have “anti-inflammatory” properties, thereby reducing the risk of “inflammatory” and “degenerative” disorders.

5. Avocados Improve eye health

Avocados are an excellent source of “carotenoid lutein”, which is known to help protect against age related to “macular degeneration” and cataracts.

6. Avocados Set Blood Sugar Levels

Monounsaturated good fats in avocados can reverse “insulin resistance”, which helps regulate blood sugar levels. Avocados also contain more soluble fiber, which keeps blood sugar levels stable.

7. Avocados Prevent birth defects

Avocados are rich in “folate”, “vitamin B” known as “folic acid”. One cup of avocado provides about 23% of the Daily Value for folate. The high amount of folate in avocados is very important in preventing birth defects, such as nerve damage and “spina bifida”.

8. Avocados Reduce Stroke Risk

The high level of “folate” in avocados also protects against stroke. A study has shown that people who eat folate-rich diets have a lower risk of stroke than those who don’t.

9. Avocados protect against cancer

Many studies have shown that avocados can inhibit the growth of “prostate cancer”. “Oleic acid” in avocados is also effective in preventing breast cancer.

10. Avocados Fight free radicals

Avocados contain “glutathione”, a powerful “antioxidant” to help fight free radicals in the body.

11. Avocados as Anti-Aging properties

Rich in “antioxidants”, avocados are very useful in preventing symptoms of aging. “Glutathione” in avocados might boost the immune system, slow down the aging process, and encourage a healthy nervous system.

12. Avocados Treat Oral Odor

Avocados are one of the best natural desserts and bad breath remedies. Avocados cleanse the intestines which is the real cause of bad breath and this is an unpleasant condition.

13. Avocados Improve absorption of nutrients

Avocado intake is associated with increased nutrient absorption. A study shows that, when participants eat salads including avocados, these foods absorb five times the amount of “carotenoids” (nutrient groups that include “beta carotene” and “lycopene”) than those who don’t eat avocados.

14. Avocado Skin Care

Avocado fiber is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also helps in treating “psoriasis”, a skin disease that causes skin redness and “irritation”.

15. Increase body weight

Avocados have 200 calories every 100 grams. Usually, fruits have around 60-80 calories for 100 grams. Because of the high amount of calories, avocados are the best diet for people who want to gain weight. Avocados are a healthy source of calories, unlike many other calorie-dense foods that may contain saturated fat and excess sugar.

Tips For A Vegan Diet For Beginners

Tips For A Vegan Diet For Beginners

Before proceeding further, you should make sure and do not get confused between the vegan diet and the vegetarian diet. Because, this is two different things. Vegan is one of various types vegetarian diet .
A vegan diet generally avoids consumption all animal products, including processed products from animals such as milk, cheese, eggs, gelatin, honey, and so on. While vegetarian diets avoid meat and animal products, but some still consume milk, eggs, and honey.
Unlike the shadows of people, you can actually go on a vegan diet without feeling miserable because you can’t eat animal food products. Then what are the vegan diet tips for people who just want to start doing it?
1. Don’t procrastinate
According to Dr. Michael Klapper, a doctor and plant-based diet expert, don’t delay starting a vegan diet. Some people are still hesitant and not confident, so only discourse continues to start this diet. In fact, getting delayed will not make you even more determined to start.
Therefore, it is better to practice this diet directly by challenging yourself gradually. For example, starting with just one day, then three days, one week, up to one month. Over time, your body will adjust to these changes in diet and you can become fully vegan.
2. Make a meal plan ( meal plan )
After you make the determination to carry out this diet, the next step that is no less important is making a meal plan . This aims to avoid you from consuming non-vegan foods unconsciously or consciously.
You can arrange a meal menu from breakfast, snacks, to dinner. Try not to eat foods that are not in the menu that you have designed. You really have to be disciplined, but later you will more easily undergo this diet.
3. Start with simple food
The next vegan diet tip you can do is start with light foods. Because, there are various kinds of vegetable-based foods that are interesting to try. However, to avoid confusion in determining vegan food for consumption, you should start with vegan foods that are light and easy to make at home.
You may often see a variety of vegan recipes that are very tempting on the internet, but this can be a boomerang. Especially if you are not too good at cooking. You will feel overwhelmed because you have to bother cooking and hunting for certain vegan ingredients. In fact, the vegan is not as difficult as your shadow, how come.
So, start with foods that are simple, easy to process, and easily available. For example breakfast with peanut butter bread and soy milk. For snacks, prepare fresh fruit or juice. You can eat lunch with gado-gado without eggs. If you want to snack again, you can try beans or know the contents of vegetables. As for dinner, you can eat stir-fried vegetables and mushrooms with brown rice.
Don’t forget to make sure your food menu is not only good, but also rich in carbohydrates, protein and fiber to support your activities.
4. Add portions if you’re still hungry
When you start the transition to a vegan diet, you may get hungry easily. This is normal because even though plant foods are rich in various nutrients, the caloric content is still lower than animal food products. The solution, you can add portions to each meal.
However, you don’t need to worry. Because plant foods are generally low in fat and calories, increasing the portion of food does not necessarily make you fat.
5. Join the vegan community
Last but not least, joining and gathering with other vegan people can keep you motivated. Because the social environment has an important role in supporting your daily activities and lifestyle. In addition, you can also share tips on vegan diets or interesting recipes with community members.

Potato Diet For Weight Loss

Potato Diet For Weight Loss

There are many ways and types of diets available. Diets by consuming or avoiding certain foods are the most common types. The food needed is also diverse, ranging from easily found everyday to need to be purchased at an import shop. One way to diet that can be done easily is a potato diet. You can find potatoes anywhere and anytime. Some interesting facts and ways about potato diet below you need to know before you start the diet.
1. The Origin of the Potato Diet
Potatoes are not a new food ingredient in Indonesia. Consumption of these tubers is often found, ranging from snacks to heavy foods. However, recently the potato diet has become an interesting phenomenon on social media after an Australian man, Andrew Taylor, claimed to have succeeded in losing 30 kilograms of weight after a potato diet. To achieve this result, Andrew only ate potatoes for three months. Interested in following in his footsteps?
2. Potato Nutrition
Potatoes are known as a source of carbohydrates like rice. Some of you may wonder why potatoes can be an alternative diet food. The reason is, even though potatoes are rich in starch, potatoes do not contain calories, fat, and cholesterol. This means that the potatoes that enter your body will immediately be burned into energy without being buried into body fat. In addition, you will also get nutrients from potatoes such as fiber, vitamin C, calcium, and proteins that are good for your health.
3. Potato Benefits for Health

Some of the nutrients that potatoes have have a good role for health. Vitamin C potatoes work as antioxidants that can prevent or slow down the process of damage to body cells. Calcium in potatoes is good for the growth of bones, teeth, and white blood cells. While the fiber contained in potatoes is a substance to prevent blood pressure and maintain digestion and heart health. So there is no need to hesitate to run a potato diet because potatoes are rich in benefits.
4. Lose Weight with Potatoes
How can potatoes reduce weight? The first is starch in potatoes will be a source of energy and keep the body full longer. With this appetite will be more awake. Second, raw potatoes do not contain calories and fat at all which will not make fat deposits in your body. Third, the fiber contained in potatoes is very good for digestion.Maintaining health and smooth digestion is very good for those of you who are on a diet.
5. How to Diet Potatoes
First, determine the purpose and timing of your diet. There are two types of potato diets that can be done, namely an intensive diet for 15 days or make potatoes your daily source of carbohydrates. The first diet will be more difficult because you only consume potatoes. Of course you can cook it in various ways and mix. The advantage is that this method is suitable for weight loss programs. Whereas, the second method might look easier but requires a long time and consistency. This method is good for maintaining your body weight and body shape.
6. Preparation of Potatoes
A good diet for potatoes is dense potatoes. Choose and wash the potatoes clean, make sure not dirt left on the skin. Furthermore, potatoes can be cut and processed according to taste. The recommended processing methods for the diet are boiled, steamed, and baked. Don’t add cooking spices like salt and sugar to keep potatoes healthy for your diet. For more delicious, you should eat warm potatoes.
7. Combination of Potato Diets Day 1, 2, 3
Choose three kilograms of potatoes and cut the potatoes into shapes wedges (like french fries). Bake the potatoes until they are golden yellow without additional cooking spices. You can divide it into 6 servings for several meals. This is done to maintain appetite and avoid habits snacking . Don’t forget to drink enough water every day. Do it for three days.
8. Combination of Potato Diets Day 3 to 10

Do it like a combination of the first diet, roast potatoes and divide into six servings. The difference is on the diet this week you can add cooking spices, butter, and olive oil in the third to sixth portion. Keep in mind the cooking spices you add, not too much and choose the low fat ones. Do this method for one week. You also have to maintain the consumption of water.
9. Combination of Potato Diets Day 10 to 15
Your diet is only five days away. On this last day you can bake or steam three kilograms of potatoes. Divide into four to six small portions for your daily consumption. In order not to get bored, you can also make mashed potatoes from potatoes that have been steamed. Crush with mashed potatoes or turn it over until soft. Add enough pepper, salt and herbs to taste. Also add water and butter or low-fat milk slowly. Stir slowly so that the milk does not break.
10. Alternative Potato Diet Menu
If you find it difficult to go on a potato diet, you can do it slowly by making potatoes the main source of carbohydrates. Change daily rice consumption with potatoes. Rice contains high sugar levels which can increase body weight, make the body tired, and hungry fast. You can boil, steam or roast potatoes instead of rice.Everything can be enjoyed with daily side dishes. This method is very suitable for those who want to maintain weight stability.
How? Are you ready to start a potato diet soon? It’s a good idea to find out more about your body’s needs before taking this diet. The needs and conditions of each person’s body are different, don’t push yourself too hard if you haven’t achieved the desired results. Live a healthy and enjoyable diet!

The Best Fruits for Weight Loss

The Best Fruits for Weight Loss

Most people have a resolution of its own in losing weight. Although it can be said is not easy, but it can be started by eating suitable fruits. Of course fresh fruits, as well as can be a healthy intake and support weight loss.

Judging from various sources, here are some fruits that are easy to find but also effective in helping to reduce weight.

  1. Avocados

In previous years, this fruit was quite excellent or a mainstay for those who want to lose weight. Avocados can help metabolize the body by burning fat and stimulating it to increase energy. It is best to consume this fruit without added sugar. Can be used as a salad mixture,   sandwich topping , or   smoothies .

  1. Guava

Both white and red guava, both of which contain vitamins, minerals, fiber, and a little carbohydrate. Although it tastes sweet, the sugar content is lower than grapes, oranges, and apples.

  1. Apple

           This fruit is highly recommended by nutritionists as a helper when the stomach is hungry and when trying to reduce weight or diet. This is because apples are so rich in fiber, water, and vitamin A. There are various types of apples that you can consume in a fresh state in order to get maximum effects and benefits. The water content and fiber will provide a full feeling to the body.

  1. Watermelon

A glass of pure watermelon juice only has a calorie content of 50 calories. However, the water content in this sweet and crispy fruit is able to provide a full feeling for longer. This fruit also contains vitamins A, B, and C, as well as   lycopene   which can protect the body from heart disease and cancer.

  1. Pineapple

Bogor Pineapple or Honey Pineapple is just as good and as good to help reduce weight. This fruit is rich in antioxidants, enzymes, minerals, vitamins, and also rich in water content. But it’s free of cholesterol and fat. We recommend that you consume this fruit fresh.

  1. Banana

It is better for those of you who are on a diet, in eating bananas it should be fresh and half-cooked, because it contains more soluble starch. Eating one banana and just a little water can provide satiety, increase energy supply, and help burn fat faster.

  1. Lemon

The combination of lemon juice and honey is perfect for helping to reduce body weight. This acidic fruit is rich in the womb   ribovlafin , vitamin B, and minerals such as phosphorus and magnesium, and of course contain vitamin C. For the detoxification process, start trying to consume lemon juice and a little honey every morning.

Thus the presentation of the 7 best fruits for dieting or losing weight. Hopefully it can help you in trying to overcome weight problems that you feel don’t go down.