10 NUTRITIOUS FOODS FOR MEN

10 Nutritious Foods for Men

Body fit and healthy is everyone's dream. To make it happen, it takes a strong commitment, healthy lifestyles and quality of nutrition derived from the food you eat.
To young men, it helps to know the types of nutritious foods and nutritious for your body. Below, there are some common types of food you eat, but others may have never known before. But there's nothing wrong, you try to eat them for health:





1. bit
These bulbs have a very sweet taste than other vegetables. The dark red fruit contains a lot of sugar in the rough skin layers. Why bit healthier? As well as spinach, beets are rich in folate and betaine content. Two types of these nutrients can reduce levels of homocysteine ​​in your blood vessels.
Homocysteine ​​is a compound in the blood may damage arteries and increase the risk of heart disease. The content of natural pigments - called betacyanins - the bit is a natural cancer prevention.


2. Cabbage / cauliflower
Who does not know this vegetable. One cup of chopped cabbage contains 22 calories and a number of other important nutrients. Call it sulforaphane, a chemical that can increase the production of enzymes in the body that inhibit the cellular damage from free radicals and reduce the risk of cancer. The experts at Stanford University stated, sulforaphane can increase the production of an enzyme inhibitor of cancer is more effective than other chemical compounds contained in vegetables.

7 EASY STEPS TO RELIEVE STRESS

7 Easy Steps to Relieve Stress

Busy with office jobs, child care or housework are the things that make a person susceptible to stress. The more often you are in an uncomfortable situation, it is not likely this will affect your health condition.
\ "When you repeatedly experience stress, your nervous system is still tense. Even small levels of stress can make you feel overwhelmed, \" said Dr. Henry Emmons, who is also the author of The Chemistry of Calm.
Emmons explained, there are 7 (seven) stage to make a person more calm when faced with stress, as described below:



1. Recognize the signs
The best way to manage stress is to recognize early symptoms. But it is difficult to detect, because the signals are shown in the body is very smooth. \ "People often do not realize that stress affects sleep quality. You might be able to sleep for eight hours, but it's hard to get quality sleep, so you continue to feel tired, \" said Dr. Emmons.


To detect it, take a few minutes each day to reflect changes in health habits or anything that has happened to you that may be triggered due to anxiety.



2. Divert the mind
When a person feels tense or depressed, their minds may be kept pressed to replay the mistakes that have been done. Emmons suggested to change the focus of attention to the body instead. How do I? Find a quiet place to sit and make the mind relax. Then, take a deep breath in through the diaphragm, and exhale slowly through your mouth.
This is an effective way to help calm your nervous system. \ "You can even practice breathing when not under stress, so you know exactly what breathing techniques to calm your mind, \" said Emmons.


3. physical activity
Stress is the reason that quite often used by many people for not exercising. And with physical activity, levels of stress hormones in the body can be balanced, Emmons said. Do activities you enjoy your sport, like cycling, swimming or jogging.



4. healthy snacking
When the stress came, people generally tend to want to eat light meals or snacks. Sweet snack can trigger a spike in blood glucose, so that makes you feel more anxious. For more healthy snack, you can replace it with fresh strawberries mixed into dark chocolate sauce. Why? Because, strawberries are high in vitamin C can reduce the stress caused by free radicals. While dark chocolate helps reduce stress hormones (like cortisol) in the body. Alternatively, you can eat carrots or celery sticks.


5. phone a friend
Spending time with friends helps your body to pump out the hormone oxytocin, making the body feel better. Take time regularly gather with friends or companions, will make you feel better.



6. Hit the streets
Only a breath of fresh air can improve your outlook, helps you handle difficult situations more calmly. Go to a park near the house and inhaling the fragrance of flowers is enough to make the mind calm. Research shows that certain smell (like lavender) can help reset the body's immune system to normal levels.


7. Prepare yourself to sleep
Lack of sleep just makes you feel more anxious. To overcome this, grab a book and a pen and write down every negative thought that pops into your head, says Sue Patton Thoele, a renowned psychotherapist and author. In this way according to Patton's counterintuitive, but by noting the number of complaints on paper, enough to help reduce the burden of thought.

7 BAD EFFECTS OF SLEEP DEPRIVATION

7 Bad Effects of Sleep Deprivation

Busy work and social activities at this time so time-consuming, so many people tend to lack sleep. In fact, the effects of sleep deprivation is not just going to make you drowsy the next day, and so less able to concentrate at work.
Some experts believe that one of the nerve bed goal is to provide opportunities in the brain to build and strengthen the connective tissue of nerve. People who used to sleep just will study the new information more quickly and have a sharper memory. But what would happen if you always sleep deprivation from day to day? Let us try to count one by one.

Lack of sleep will give the effect of short and long term. The immediate effect, when you awake in a state of shock upon hearing the alarm sounds, you'll likely spend the day with a poor mood.


(1) Over the day, you will feel confused and easily bored. Sleeping in a short time will also reduce the speed of your reaction.


(2), thus increasing the risk of car accidents and other disasters.
So what long-term effects? Reduced hours of sleep that occurs regularly and would disrupt the function of your body. One proof, research shows that lack of sleep can lower levels of the hormone leptin.


(3) which helps control appetite. As a result, if you are sleep deprived, it is likely you will overeat.
Lack of sleep also increases levels of stress hormones.


(4) which will force the body to send more glucose into the bloodstream. Body will also become less sensitive to insulin. That's it? Apparently not. Other studies have shown that sleep deprivation would stop production of certain chemicals in the immune system.



(5) which keeps the body from germs. Later, a study in 2009 also found that people who sleep less than seven hours a day will increase the chances of having the flu three times.


(6) How many actual hours of sleep a day? Six hours? Or even five hours? Apparently, according to other studies, while reducing the share of sleep from eight hours to six hours a day, you will create levels of chronic inflammation.


(7) This condition increases the risk of many other problems, including heart attack, stroke, and osteoporosis.
In conclusion, even if you feel strong enough to undergo the activity even if used to sleeping only five hours a day, think again long-term effects. Try to reduce the less important routine before bed, such as watching TV, checking email, reading a book, or chatting on the phone. Slowly, add your sleeping hours and a half hours every week so that sufficient quota of seven or eight hours every night. Experts say, a sign that you have enough sleep is if you can get up on time every day without the help of alarm.

NATURAL BEAUTY SKIN TIPS

Eight Tips Have Beautiful Skin Naturally

Want to have naturally beautiful skin? Some suggestions to treat the skin, can help you have beautiful skin naturally.


To find out what are the points, let's look at the exposure of Korean beauty tips:


A. Choose a moisturizer made ​​from vegetable oils. Lotions, creams and body oils that you use must be made ​​with vegetable oil instead of mineral oil.


Vegetable oils (like olive oil, sweet almond oil, corn oil, etc.) contain fatty acids that help moisturize, and soften the skin. Mineral oils derived from petroleum and does not contain anything that helps to nourish the skin.


2. Look for herbs and herbal derivatives in your cosmetics. Herbs and their derivatives (essential oils, extracts, infusions) contain natural chemicals which soothe, tone and help condition skin.

Two herbs that are very useful in natural cosmetics such as Lavender and tea tree. Essential oils of both lavender and tea tree are gentle, natural antiseptic.


3. Once a week soaking feet in warm water, and enjoy the exfoliation of dead skin with a pumice stone. Furthermore, to moisturize your feet with foot lotion oil or natural.


4. Each week, soaking in a tub sprinkled with salt. Salt, especially the salt mines of the Dead Sea in the Middle East, which is rich in minerals and help draw out impurities from the skin.


5. To provide any moisture from the shower, use a body oil or lotion is made ​​from natural vegetable oils.


6. If you have problems with dry skin, moisturize in the morning and at night with products that contain vegetable oils high in essential fatty acids.

Essential fatty acids help to soften and moisturize the skin and they can also help soothe minor irritations. Vegetable oils containing large amounts of essential fatty acids are: corn oil, sunflower oil, safflower oil, borage oil, blackcurrant seed oil and evening primrose oil.


7. Look for toners and astringents that are made without ethyl alcohol or isopropyl alcohol. These materials are solvents that have a drying of the skin.


8. Every time you wash your hands, moisturize with a lotion or cream experience to help them stay soft.

7 WAYS TO OVERCOME SHY CHILD

7 Ways to Overcome Shy Child

If your child is really shy, do not ever sentenced him, as it will make getting a child's shyness. Remember, the child will behave according to what is labeled. You can contribute to minimize the child's shyness.
Previously, parents need to do is figure out, what causes it and in what circumstances such a shy child. Is it only when outside the home, in certain situations, and so forth. That way, parents have accurate data prior to tackle the cause.







Furthermore, a number of ways parents can do this:


1. Teach children to behave, behave, and good manners in a variety of situations. How she learned to start a conversation by greeting friends. For example, ask about, praised, or a snack to share carries. After the first communication went well, children can learn to raise topics that are hot or a favorite child.


2. Give children a training that he was skilled at speaking in front of crowds or the public, begins by speaking in front of the mirror and in front of his parents and siblings at home.


3. Teach also that he can lead by giving him the duties and responsibilities, such as leading prayer in the classroom.


4. Encourage her to be brave and open when the steam express his frustration.



5. Parents give an example, how to become a person who is confident and bold, so that children can emulate. While at the restaurant, then do not get the food to order, for example, parents dare to ask the waiter to replace it.


6. Create a safe environment for children, so children do not feel anxious or afraid to be blamed, ridiculed, scolded, and so forth.


7. Help your child make her feel comfortable with her ​​feelings, it also helps foster a sense of confidence with a variety of skills.


When the parents felt it was the maximum but still not managed to change the nature of shy children, there is no harm in asking for expert help. That way, potential and social skills of children is not compromised due to excessive shyness.

HOW TO SIT UP RIGHT

how to sit up right

Stomach problems not only belong to you alone, almost all of us have problems with sit ups. Been diligently sit up but never slim stomach, until it was so saturated and no longer believe in it properties will sit up. Do not rush to give up, maybe there was something wrong with your technique.


Sit up and Benefits:


Sit ups are a movement of abdominal exercises, by lying down on a floor / mat. Folded his knees and dug in the floor, then back in a sleeping position is pulled forward toward the knees. This movement is done for several sets with regular breathing.



Train the abdominal muscles is important. In addition to the stomach to be more slender, the fats that accumulate on the side of the waist to catch fire and you do have the potential for cholesterol and heart disease can be avoided.


For appearance alone, you can more easily choose pants or skirt that you like, without having to feel inferior to the blob of fat everywhere.


Common mistakes made when doing sit ups:


A. The position has not been fitted and are doing the sit ups


2. Do sit up too quickly


3. Doing sit-ups a lot of movement on the grounds that slim faster


How to sit up right?


Sit up right is to put every part of the body with the correct position. If you feel ready and comfortable, then sit up begins.


Better to use a comfortable mat or do sit-ups in the recommended tools (such as those you meet on-site fitness)


Focus on the movement of the abdominal muscles, not how many sit ups you do


Do sit ups with several sets of the same for some time, no need to rush to increase the number of sets. But just do it on a regular basis


Adjust the breath correctly. When the body in a sleeping position, inhale deeply. Exhale slowly up the position at



Recently, sit ups done with a few variations. Both legs are straightened and attached to the floor, pinned to the wall, using the help of fit-ball, or hung in the air. Basically the same benefits, but with different difficulty levels will sculpt the abdomen from the side that is not merely the same.

TIPS TO OVERCOME BAD BREATH

tips to overcome bad breath


You've diligently brushed your teeth and gargle with mouthwash after you eat, but what I still smell it? In fact you've tried a variety of tools suggested by experts, ah but your efforts seem futile.


Not yet discouraged, there are a few tips from me that would solve your bad breath problem. Here it is:


A. Create a schedule veggie diet (vegetables) for you, ya have to veggies raw. At least 50% consumption of raw vegetables every day for 2 weeks. And do your veggie diet on a regular basis.


2. Make sure every day you're drinking 1 to 1.5 liters of mineral water.


3. Avoid foods that cause pleasant aroma, such as onions, coffee, and ice cream.


4. Make sure you always clean your toothbrush from germs, soak your toothbrush with hot water at least once a week so that the germs that stick to escape from your toothbrush.


5. Avoid all products containing tobacco, especially cigarettes, smokers tend to have their bad breath is incredible. Ah never mind you never imagined when the smokers gathered in one room, the better you read any further tips.


6. Consumption of fresh fruits and vegetables every day, do not miss tips on this one, yes, because it benefits not only to prevent bad breath alone. Other health effects may also be how you feel

ADDRESS THE NATURE OF SHY

Tips to Overcome Shy Nature

If you are one of the shy type, so be prepared for change! The nine steps below may not be easy when it is practiced. But believe me, with three or four attempts, you will realize that it was easy socialisation


Do not avoid socializing!


The best way of eliminating shyness is socialization. Out of your comfort zone now! Although difficult, do not stop trying to deal with various kinds of people in this world. Just do it!


Hey, you're not the center of attention!


It is important to remember that people will not judge so he care to have any of what you do! If making a mistake, other people actually much easier to forget than you. In fact, if one starts to focus on you, it could be he was curious about the personality or the clothes you wear, - not because they want to find fault.

Stop calling themselves shy!

Big mistake if you're the type who always say "Sorry, I was shy of first person". Many people feel shy since childhood and is a nature preserve that character into adulthood. Though shy to label myself it will make you more difficult to change!

Slow down, and breathe!

Yes, whenever you feel in an awkward situation, do not forget to set your mind and breath calm. This proved a powerful little thing makes you feel serene, and voila awkward was reduced.

Do not try to be perfect

No one is perfect, and therefore does not matter if you make a mistake! Shy people tend to fear of disappointing others with opinions, actions, or even his appearance. In fact, you only need to do the best to make yourself feel good.

Write a journal

10 BEST WAYS OF FEEDING

10 best ways of feeding

10 Best Practices in Nursing - One of the obligations of the mother is breastfeeding. Well, to do it is not difficult, but if not done with good manners will reduce the positive value of breastfeeding.


Breastfeeding success not only in the hands of the mother. But also support for couples, families, friends and people around. Breastfeeding is not easy. Do not hesitate to ask your doctor or visit a lactation clinic.


Failure of many nursing mothers due to ignorance. For that, Freda Rosenfeld, a lactation consultant from International Board Certified Lactation Consultant (IBCLC), reveal ten things that is important to know the mothers for breastfeeding success.


A. Immediate breastfeeding after delivery
Immediately after delivery, early initiation of breastfeeding do. Tell this to your doctor or midwife, as it will greatly affect the infant's ability to find the mother's nipple.


2. ask for help
If you feel pain or pain in early lactation, immediately ask for help. It could be because you are feeding the wrong position. Do not wait until the pain intensified.


3. enough sleep
Sleep when your baby sleeps. It's very important to reduce the risk of postpartum depression and stress can adversely affect milk production.




4. Use a nursing bra
To facilitate your breastfeeding, use a specially designed bra for breastfeeding. So that the breasts remain propped up well and you also feel comfortable.


5. circular massage
Before you start feeding, breast massage in a circular motion like a play.


6. balanced
Do not just nursing one breast only. Balance the use of left and right breast.


7. Protect nipples
To avoid sores around the nipple due to friction, the oil regularly give of the nipple. You can use olive oil or baby oil.


8. drink
Make sure you are too much to drink while nursing. This is not about increasing milk production, but it makes the body healthy and prevent dehydration after feeding.


9. Baby's mouth is wide open
Make sure the baby's mouth opened wide as he sucked the milk. Areola (the dark circles around the nipple), should get into the baby's mouth, so he can be more easily sucked and did not hurt the mother's breast.


10. canvass
When breastfeeding you can sometimes feel tired or stressed. Do not hesitate to ask to accompany her husband, because of spousal support may soothe you. Not only that, baby relationship, father and mother were so close.

PREVENT CANCER BY FISH AND SOYBEAN

prevent cancer by fish and soybean

People who regularly eat soy since childhood have a lower risk of developing breast cancer, research experts report 14 November 2006.


Also men who regularly eat fish several times a week have a lower risk of having colon cancer, the research team said in a meeting in Boston in the event of the American Association for Cancer Research.


In the research of experts also mentioned that two-thirds of all cancers that occur due to lifestyle factors such as smoking, diet and lack of exercise.


Dr. Larissa Korde of the National Cancer Institute and colleagues at the University of Hawaii conducted a study of 597 Asian-American women with breast cancer and 966 healthy women. Some of the female participants were also willing to answer questions about eating habits that they do since their childhood.


Women who eat soy-rich content like the idea since they were aged 5 to 11 years proved to have a lower risk of breast cancer by 58%, experts explained.


It is unclear how soy can prevent cancer, suspected component called isoflavones contained in soy is affecting. Isoflavones have estrogen-like effects.

A second study presented at the same meeting showed that men who ate fish five times a week or more had 40% lower colorectal cancer compared to men eating fish less than 1 serving a week.

Megan Phillips of the Harvard School of Public Health and his team analyzed data from a number of 22,071 men.

So far, we already know that eating lots of fish can reduce the risk of sudden cardiac death, and now have found other benefits that also benefit from fish consumption habits, Megan said.

Many types of fish rich in omega-3 fatty acids, in which omega-3 fatty acids will affect cyclooxygenase-2 or COX-2 enzyme.

COX-2 affects anflamasi, so it will trigger the occurrence of tumor growth.

Men who ate more fish had 40% lower risk of colorectal cancer naturally in 19 years, the findings of the study. Eating fish twice a week to reduce the risk of up to 13%.

So far, we already know that eating lots of fish can reduce the risk of sudden cardiac death, and now have found other benefits that also benefit from fish consumption habits, Megan said.

Many types of fish rich in omega-3 fatty acids, in which omega-3 fatty acids will affect cyclooxygenase-2 or COX-2 enzyme.

COX-2 affects anflamasi, so it will trigger the occurrence of tumor growth.

Men who ate more fish had 40% lower risk of colorectal cancer naturally in 19 years, the findings of the study. Eating fish twice a week to reduce the risk of up to 13%.

HOW TO BATH A BABY

tips on how to bath a baby

Your baby's presence just for the first time, then the process of bathing the baby would be fun and scary for you.
How not, the tiny helpless creature that was so weak, so you should be extra careful. Well, that's what this time you can listen to, what equipment you need to prepare before starting the process of bathing the baby.

Baby Shower Supplies Should You Prepare


1. Pillows and Towels
If you just want to wipe your baby, then the use of pillows and towels will greatly assist this process, let alone hand you've got to constantly holding the baby. Put a pillow wrapped in a towel and lay your baby on it. Do not forget, this activity should you do in a closed room, so that your baby is not cold.
2. Baby bath
Before you bring your baby a bath, make sure the baby bath is available and ready to use. You can line the bottom with a towel or a sponge, so that your baby feel more comfortable and safe. The use of the bath is usually for babies who are rather large.
3. Cloth washcloths
You will also need a cloth washcloth or sponge baths for babies. Begin to take off his clothes one by one so that he is not cold. Wash your body from the neck down.
4. Cotton balls
Cotton balls are very helpful to clean the baby's eyes. Start cleaning from the inside of his eyes toward the outside. Use a different cotton ball for each eye.
5. Towel-capped
Towel dry the cap is good for your baby after a bath. Remember, do not rub the towel into the body, because then the skin may blister. Simply pat it dry.
6. Clean diaper
Before you would clothe him, provide clean diapers for her first.
7. Alcohol
If your baby's umbilical cord still attached, then you can use alcohol to keep it clean. However, should first check with your doctor whether or not the use of alcohol is permitted for your baby.
8. Baby skin products
A lot of controversy around the use of lotion and powder for babies. What is clear, avoid using products that use perfume, and avoid the use of talc powder, because it can cause respiratory problems in your baby.
9. Baby soap
The use of soap, can actually disrupt the stability of the pH of your baby's body. In fact, the pH of the body can help protect it from various germs. Well, any baby soap you choose, try to choose products that are fragrance free and hypoallergenic. The use of soap was not necessary every day ... just 1 time every week or even every 2 weeks, until your baby grows bigger and interact with more dirt.
10. Baby shampoo
Choose which does not make her eyes sore. Use a shampoo 1 or 2 times per week. The trick, drop 2 or 3 drops of shampoo on your baby's head, then rub your scalp slowly.
11. Nail clippers
After his bath, nails become very soft. So this is a good time to after finish nails.
12. A soft brush
To clean the crust or dirt in your baby's scalp, use a very soft brush. You can do it every day, after bathing.
Good luck!

AVOID THE FLU IN THE RAINY SEASON

how to avoid the flu in the rainy season

guide that was used by elderly people to mark the season, has now been difficult to follow. For example, in December it means a massive rainy season. January mean daily rainfall. Then in March it stands for 'mak ret' which means the rain stopped, so that April has begun to enter the transition season to be hot.


But what happens now? The rain and the season can no longer predictable. Now the heavy rains. But soon the scorching heat and moonlit nights. Other cities too. A doctor to ever say, "Now is the transition season continues."


end, the weather is not clear as this makes many people susceptible to flu and colds. "A week ago, without warning, while it is fun to work before I know from my nose was dripping cold liquid," said Drs. Wibudi, a financial consultant, who had four days off work due to severe flu.


In low temperatures, lots of wind, making the immune system is not optimal. Consequently easy to attack the influenza virus. Especially if at the time we're in very busy, lack of rest, and food is not good enough to facilitate contracting the flu and colds.



How to Prevent


1. The easiest way to avoid the flu, is to keep the stamina remains good. Of course through diet, exercise, and adequate rest.


2. In addition, wherever possible we use a handkerchief to cover nose and mouth, if the people near us sneeze and cough.


3. Diligent hand washing is also highly recommended. Why? There is research that shows that many flu transmission occurs through a handshake rather than a sneeze.


How to cope if the flu or colds has been attacked? According to the doctors, basically flu or colds will heal itself if we take a break and eat with good nutrition, especially those that can warm the body. The symptoms of flu and colds can be eliminated by taking herbs or drugs are sold on the market.

MAINTAINING DENTAL HEALTH

maintain dental health tips
To keep the teeth remain in good health, provide the nutrients needed by the whole structure of the teeth and gums. As a form of daily care, you should try the following tips:
1. Avoid foods that are sticky on the teeth, because it will leave spots.
2. If you often get a sore tooth, you should always brush your teeth after the meal was over.
3. When brushing your teeth, rub the right way.
4. If you experience vomiting, immediately brush your teeth and rinse thoroughly. Vomit fluid will become one with stomach acid. If stomach acid is attached to the teeth in a long time, that is what will be the cause of cavities.
5. The main key to dental health care is cleanliness.
6. Avoid drinks or foods that are too hot or cold.
7. Do not get used to clean up leftover food in your teeth using a toothpick.
8. Clean your teeth twice daily using a toothbrush and toothpaste.
8. Try brushing your teeth for 3 minutes, every time you clean your teeth.
9. Rub the brush slowly so as not to damage the sensitive gums.
10. Rub all parts of the tooth, not least on the inside of the tooth.
11. Do not forget to brush your tongue and palate to eliminate bacteria.
12. Consult a dentist regularly to the dentist every six months.

AVOCADO FOR BABY

Benefit of avocado for baby

Avocado can be an excellent alternative, as the first food you introduce to your baby. Why is that? Besides having a high nutrient content, creamy texture also makes it easy to be digested by your baby ...

In fact, we often hear that avocados are also given the title as one of earth's most perfect, because it contains all the nutrients our body needs to survive.

Hence, instead of giving your baby instant cereal, try to provide you consider avocados to him as "good fats" that are useful for the brain and physical development of your baby!

According to nutrition experts, avocado Sodium and cholesterol free, and contain many beneficial nutrients, including 8% of total fol ate per day is recommended to be consumed; 4% fiber and potassium, 4% vitamin E and 2% iron. One avocado contains about 81 micrograms of carotenoids Lutein, 19 micrograms of beta-carotene and 3.5 grams Unsaturated fats are known to play a role in the formation of the central nervous system and brain.

When You Can Start Introduce Avocado to Your Baby?

Avocado can begin to introduce you to the child since the age of 6 months, because the texture is soft and creamy when crushed.In addition to other types of solid foods, you can provide a variety of crushed avocado, mixed with pears, bananas and even yogurt as a snack.

Although some people are afraid to give their babies avocados,for fear of fat content, but believe me - your baby's intake also should not accept "low fat" ...