10 Tips Diet

PAKAR nutrisi Nancy Clark dari Majalah Runners World memberikan 10 tip penting bagi Anda dalam program penurunan berat badan.  Dengan panduan sederhana ini diharapkan kerja keras  Anda menguruskan badan mencapai hasil memuaskan.  Berikut tipsnya :

1. Untuk menurunkan 10 pon lemak tubuh dalam setahun, Anda harus mengurangi asupan 100 kalori per hari.  Mengurangi terlalu banyak kalori dari asupan yang direkomendasikan justru akan menurunkan kadar energi dan memicu rasa lapar.  Hal itu juga akan membuat Anda rentan untuk tergoda menyantap makanan berkalori tinggi.

2. Jangan pernah melupakan sarapan.  Makanlah dua jam setelah Anda bangun pagi.

3. Faktanya, Anda seharusnya lebih banyak makan pada saat sarapan.  Tukar atau alihkan sebagian jatah kalori Anda untuk makan malam dengan menumpuk lebih banyak asupan kalori pada saat makan pagi atau siang.

4.  Jangan biarkan diri Anda marasa lapar.  Makanlah setidaknya setiap empat jam.  Supaya jatah kalori untuk sehari penuh tetap terjaga, cobalah untuk membagi porsi makan. Bagi jatah makanan untuk memastikan Anda benar-benar mendapat bahan bakar sebelum dan setelah beraktivitas.  Sebagai contoh, makanlah sebagian jatah sarapan sebelum Anda berjalan kaki di pagi hari dan sisanya bari dihabiskan kemudian

5. Konsumsilah sedikitnya tiga jenis dari empat jenis/kategori makanan pada setiap kali Anda makan.  Empat jenis makanan tersebut adaalah  : 1. Roti, sereal, gandum, 2. buah dan sayuran, 3. susu rendah lemak dan kedelai, 4. daging rendah lemak, ikan dan kacang.  Karbohidrat seperti roti, sereal dan gandum merupakan fondasi  dari setiap makanan Anda, sedangkan protein sebagai pelengkapnya.            

6. Tentukan target penurunan lemak tubuh secara berkala.  Dengan begitu, Anda akan cenderung mencapai lagi berat ideal jika berat badan Anda turun terlalu cepat.

7.  Kalori dalam bentuk cairan dapat meningkatkan dan menyebabkan penambahan berat dengan cepat.  Kurangi kebiasaan mengonsumi minuman kalori tinggi seperti softdrink atau soda, minuman olahraga,  kopi atau alkohol.

8.  Mulailah untuk menyukai makanan alami seprti buah-buahan, sayuran, gandum utuh (whole grain).  Kurangi kebiasaan makanan olahan karena biasanya lebih rendah jumlah serat dan tidak mengenyangkan.

9.  Jika Anda tak bisa menolak makanan cepat saji (fast food), mintalah informasi mengenai kandungan nutrisi sebelum Anda membuat pilihan atau cek lebih dulu infonya melalui website restauran.  Hindari menu-menu dengan kata "fried", "crispy" atau special sauce yang dijamin akan mengandung kalori  tinggi.

10.  Ingatlah. Kalori yang terkandung dalam minuman olahraga, energy bar atau gel yang dikonsumsi selama berolahraga akan menambah asupan kalori meski Anda tetap bergerak.  Konsumsilah hanya ketika diperlukan.          

 

Sumber :

WebMD

How to enjoy work

Seek out happiness. Don't wait for the interesting projects to come to you, they won't. If the CEO's new initiative gets your adrenalin pumping be clear on how you can contribute and volunteer. Put yourself in the fast lane if that's where you want to be.

Find the purpose. Who gains from the work you do? How are you improving people's lives? From the product your organisation is creating and the customers you are supporting, through to the team you are leading and developing, relish the impact you have. 

Stretch yourself. Pleasure alone does not make us happy, we also need challenge. This is why, surprising as it may seem, we are three times more likely to find happiness at work. Set yourself an ambitious goal that will push you to new levels.

Build the people around you. Get good at delegating in a way that builds their skills, they will love you for it and you'll be admired by others. It also means you can spend more time doing what you enjoy.

Praise people. It is infectious and will raise the mood of everyone around you. 

Appreciate the good things. Give as much attention to the positive – strengths, achievements and qualities as you do to the problems, challenges and mistakes.

Think back. "Experience is a good teacher but she sends mighty bills," said US writer Minna Antrim. Good, bad or indifferent we can always learn something. Write down everything you achieved at work last year, however small. Then reflect on what you learnt from the things that didn't go according to plan.

tick to your focus. Decide where you want your achievements to be, plan how you are going to make it happen with clear timings and get going.

By : http://www.management-issues.com/2008/1/20/blog/how-to-enjoy-work-by-thinking-differently.asp

10 Unconventional Diet Tips: How to lose 50 pounds in three months

The following are 10 unconventional weight loss tips that worked for me. Between January 4, 2006 and March 31, 2006 I lost fifty pounds. These tips work well because almost every tip is focused around completing a small goal. In my opinion, to stay motivated and lose a significant amount of weight, you should complete many goals in a short period of time. The reason I call these tips unconventional is that I had not seen a majority of them before starting my diet.

I will start by recognizing the typical “calories in, calories out” schpeil. Yes, to lose weight you have to eat well and exercise. But there is much more to it than that, and I don’t want to spend time regurgitating ideas you’ve heard before. That brings me to the first point:

Buy a digital scale
This seems easy enough. I recommend that before starting a diet, buy a scale that is accurate to .2 (two-hundredths of a pound). I will explain why below. I also recommend either buying a scale that can record your daily weight, or manually logging your weight everyday. I bought a scale that was accurate to .2 and logged my weight at Sam’s Club for $22. It has been a great investment

Weigh yourself everyday
You’ll find that almost every other dieter will tell you to weigh yourself only once a week. I recommend the exact opposite. I am very goal oriented and I like to see results everyday. The reason I recommend buying a scale that is accurate to the .2 is that there is a very big difference between weighting 170.8 one day and 170.0 the next day. Losing .8 pounds in one day is excellent. However, if your scale is not accurate enough to report the loss and still shows 170 after a day of healthy eating and working out, you will feel extremely discouraged. A more detailed scale makes it easier to keep a positive outlook. The more successes (days with positive weight loss) the easier it is.

Drink 8 glasses of water everyday
This one is obvious and broadly recommended, however, the reason I recommend it is slightly different. Drinking eight glasses of water per day helps you “feel less hungry.” I can’t prove this scientifically, however, when I am at work, I drink 4 cups in the morning and 4 cups in the evening. On the days that I don’t drink the water, I feel hungrier, earlier. Also, on the days I don’t drink water I feel sleepier, sooner. Don’t feel intimidated by trying to drink 8 glasses of water. Try doing what I do: I have a pint glass I keep at work, it holds sixteen ounces (as all pint glasses do). All I do is drink two pints of water in the morning and two in the afternoon.

Make your diet public
Tell people you’re on a diet. There’s no reason to be ashamed to be on a diet. I found that trying to keep my diet a secret was harder than just telling people. In fact, telling your coworkers, girlfriend, family, etc. will increase your accountability. It motivated me knowing that my coworkers and family knew that I was dieting because I did not want to fail. I also chose a typical “fat picture” and put it on my fridge, in my cubicle, and on my wall. I wanted to have a continual reminder to lose the weight. I know it’s a cliche, but it was important for me to remind myself of my ultimate goal.

I feel I should also note that although I was 50 pounds over weight, when I told people I was on a diet they often said “you don’t need to diet.” I found this surprising because I was obviously overweight. Beware that you will likely hear similar comments. I found it easier to just accept the “compliment” than to try to justify my diet to them. Remember that you are on a diet for you, and that you do not need to justify yourself.

Don’t diet on the weekends
This is another unconventional bit of advice. I was able to lose 50 pounds without dieting on the weekends. I found myself tired, depressed, and unmotivated if I tried to continue my diet into the weekend. I felt that Friday and Saturday (my weekend) was a time to celebrate 5 days of dieting. You may not find this necessary, especially in the first few weeks of a diet. However, as many weeks passed, the weekend became a time for me to celebrate my weekly successes and get myself mentally prepared for another five days of dieting. I considered it a mental recharge.

Don’t sacrifice your life for your diet
On occasion, you will find yourself unable to eat healthy. Whether this is because of lunches with your team at work, birthdays, or special occasions, there will be events that you just can’t (or don’t want to) eat healthy. A diet will feel overwhelming if you have to sacrifice special events in your life. The way I combated this was to exchange a day that I was not going to diet on the weekend. In other words, if I didn’t diet on Tuesday, for example, I would diet on Saturday, instead.

Make the small changes
This is a pretty common tip, however, I have a twist to it. Rather than giving up what most diets say you should give up (soda, coffee, beer, caffeine, etc.) just make healthier decisions. I didn’t want to give anything up, so I decided to make some changes instead. The first switch I made was switching to diet soda. Don’t worry, you’ll quickly get used to the flavor. Before I started my diet, I swore I would never drink diet soda. Now thanks to my girlfriend, diet is the only soda I drink. The second switch I made was to drinking black coffee. Cut out the sugar and creme, and you get the benefits of coffee (caffeine) without the calories. The last major switch I made was to “healthy” beer. I’m a Miller Lite drinker, however, by temporarily switching to Beck’s Premier Light (60 calories per serving) I was able to still enjoy a healthy social life while maintaining my diet.

In addition to making the small changes in your diet, make the small changes in your life: park further away, walk to the end of the train platform and get in the last car, and vow not to take an elevator for an entire week. I also found it advantageous to wear a pedometer and try to compete against myself for how far I could walk in a single day. The furthest I walked in a day was 6.5 miles. I voluntarily walked to work twice a week.

Gain perspective by understanding the fractions
Your diet is an incredibly small fraction of your life. If you live for 80 years, and dieted for four months, that would only be .42% of your life. That’s right, if you diet for four months, it will be less than one half of one percent of your life. On the other hand think of the major benefits you can get from .42% of your life. If it helps you stay motivated, count down the days starting at 120.

Rationalize your workouts
Finding the time to get to the gym can be very difficult. However a 1/2 hour workout is only 2% of your day (assuming 24 hour days). For me, the most motivating thought was comparing my workouts to sitcoms. As a huge Everybody Loves Raymond fan, every time I would sit down to watch an episode, I would remind myself that in the 1/2 hour that I was sitting and doing nothing, I could complete my daily workout.

You’ve lost the weight, what now?

Have a red flag weight
Once you’ve lost the weight, you need to keep it off. This is where the red flag comes in. You need to pick a weight and vow to never get heavier than it again. It is normal for your body to fluctuate five to ten pounds. I recommend picking a weight that is ten pounds heavier than what you “normally” weigh and never weigh more than it again.  Setting a red flag weight allowed me to keep off every pound for over 1 year.
Lastly, for the curious out there…I followed the Weight Watchers diet. I did not pay for the diet, nor did I go to meetings. I found out all the information about the diet on-line. The first place to look is at their patent.
All well known diets are available via Google Patent Search.  For the several months that I was dieting, I also gave up red meat and made sure to drink a lot of milk.  The preceding tips worked perfectly for me and they will work for you, too. Prior to creating my own diet plan, I tried to diet several times and failed every time. I swear by these weight loss tips.  What do you think of them? Do you have a tip that didn’t make my list?  Let us know in the comments.  I will be glad to answer any questions or defend any point.

By : http://www.lifehack.org/articles/lifestyle/10-unconventional-diet-tips-how-to-lose-50-pounds-in-three-months.html

Foods That Cause Acne

Foods That Cause Acne. Acne is one of the most hated enemy by everyone, especially women. Acne is not including a dangerous disease. But its presence is very annoying, though acne is not harmful but should we treat and handle well.

Acne is caused by clogged pores due to overactive oil glands. Although many medical experts who denied any connection between acne with the food we eat, there's no harm in avoiding some foods that supposedly can trigger acne.

Here are some foods can cause acne:

1. Sugar and Chocolate

Chocolate may be one of the most food trigger acne. Archives of Dermatology published a study which explains that the food has a high Glycemic Index scale, usually in processed carbohydrates such as sugar can cause the appearance of acne due to increased hormone levels.

2. Milk

Some studies show a high milk intake may be associated with the appearance of acne. A Harvard study found that teens who drink milk more than two servings a day are more likely to suffer from severe acne. That is because the increase in growth hormone which causes the sebaceous glands in the skin become clogged.

3. Iodine

Iodine may be one factor in the appearance of acne, such as skin oil glands which can irritate skin that is prone to acne. Iodine can be found in fish and shellfish because sea water contains iodine. In addition other sources comes from iodized salt which is a component of several types of canned food.

4.Caffeine and Alcohol

Caffeine is considered to trigger the appearance of acne because it can affect hormone levels produced by the body. Some sources of caffeine are coffee, tea, soft drinks, and chocolate. In addition, alcohol also causes an increase in hormones, particularly testosterone can cause acne more often.

5. Food Allergy Triggers

Skin problems often arise due to food allergies, especially milk and eggs. Acne appears due to the immune system tries to fight the poison that is felt. An allergist has diagnosed and confirmed the relationship of food allergy with severe acne.

6. Fruit and Vegetable Characteristically Acid

Some fruits and vegetables that are acidic can cause the appearance of acne, such as carrots, cucumbers, oranges, and lettuce. The acidity of the body can cause the appearance of acne, because it should be avoided.

Those are some foods that can trigger the onset of Acne.