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Practical Ways to Meet Protein Needs When Forming Muscles

Protein is an important element that must be fulfilled when we want to build muscle. Without enough protein, muscles will be difficult to develop.

In addition, lack of protein when we are routine weight training will actually damage muscle cells. Consumption of protein can also help control hunger and make the stomach full faster after eating. Although the source of protein is not difficult to find in food in Indonesia, but the lifestyle of the community generally consume more carbohydrates and less protein.

Experts recommend a daily protein intake of around 46 grams for women and 56 grams for men. However, when trying to build muscle, of course the amount must be even higher. Milk protein An easy source of protein includes boiled eggs, peanut butter, cheese, low-fat milk, lean meat, or poultry meat. The practical way to increase protein intake is to consume high protein protein milk.

At present, high-quality locally made milk is available, making it cheaper than imported milk. "Most fitness milk still needs to be imported, so the price is exorbitant. Local fitness milk that has been certified actually exists, but there is no high protein ratio and if calculated the price is more expensive than imported supplements, "explained Christian Dicky, CEO of Evolene.

Evolene launched its flagship product, Whey Protein, which is made from filtering brown Swiss cow milk from a small town, Evelone, Switzerland. According to Christian, the superiority of the milk is that it is quickly absorbed by the body and has good quality protein, which helps to form solid muscles.

"In one serving of Whey Protein it is equal to 25 grams of protein, equivalent to one serving of 100 grams of chicken breast. The fat content is very low, only one gram with a total of 125 calories per serving, "he said. He said, this product has received BPOM and FDA marketing authorization so that it is safe to consume, as long as it is in accordance with the recommended advice.

"This product is not an instant drink that can change the body to become muscular in an instant but very effective in supplying the body's protein needs for muscle formation," he said.

Healthy Diet for the Body and the Environment

We may already be very familiar with various types of diets that are widely known in the community. Moreover, for those who want to lose weight or maintain their ideal body shape. However, it turns out there are a number of diets that add to the damage to environmental sustainability.

The EAT Lancet Commission gathered dozens of scientists across health disciplines from various countries. They develop a diet that not only makes the culprit healthy, but also pays attention to sustainable food production. In general, the literature calls this pattern a 'win-win' or mutual benefit. both for humans and nature.

"Healthy and sustainable. EAT Lancet recommends a healthy diet for the sustainability of nature." During the Keto Diet, said EAT Lancet Commissioner Rina Agustina at a press conference at the Indonesian Ministry of Health Office, Kuningan, Jakarta, Friday (1/18/2019). At present, food inequality still occurs in the community.

On the one hand, there are people who are still having trouble getting enough nutritional food. On the other hand, there are groups of people who have excess food and are exposed to a number of non-communicable diseases. If no action is taken, the children and grandchildren who inherit the planet earth will potentially experience malnutrition and diseases that can actually be prevented.

For this reason, EAT Lancet Commissioner Rina Agustina said, there needs to be a dietary transformation that is carried out immediately. "All must get healthy food," said Rina Agustina. Most studies conclude, a diet that is rich in plant-based food sources and less animal-based food will be more beneficial to health and the environment. However, there is still no global consensus on the definition of healthy food and sustainable food production. Then, what kind of diet is considered ideal?

Expand vegetables and fruit
As an illustration, take a plate. Fill 50 percent or half of the dish with vegetables and fruit. Next, half of the remaining plates are filled with whole grains, vegetable protein, unsaturated fats, and a little animal protein.

Unfortunately, said Rina, there are still many Indonesians still not filling most of their dishes with vegetables and fruit. White rice or carbohydrate sources still often dominate dinner plates.

Rina added, efforts to educate the public to replace rice with other carbohydrate sources, such as sago, cassava, corn, and others, continue to be done. "

The ancestors ate it. Actually (this) must be promoted because it will help us improve health and reduce damage to the earth," said Rina.

Avoiding red meat
This "win-win" diet encourages consumption of other animal sources, such as fish and seafood, and avoids red meat. Red meat is considered to have a negative impact on the long term. Among all carbon traces, red meat is called leaving the most traces. In addition, said Rina, many parties have proven that red meat has a lot to do with mortality.

"The role of red meat is consistent with the incidence of cardiovascular disease, death, etc. Especially those that are processed," he said. "The point is diversity. Food diversity and we encourage more plant-based sources."

More Healthy with Grateful

When we are stressed, all the perks we have as mindless, including grace in the form of "life's" that we still have.

It's just one of the many things that we can are thankful for in life, the list is still very long if you want to add.

In fact, the grateful indeed could change our view widely. Director of the Center for Functional Medicine, Maek Hyman, MD through the pages of the Cleveland Clinic, deliver, many studies show that grateful would make us accept ourselves and what we have.

Not only that, being grateful can improve our quality of life by reducing depression and anxiety, lower the risk of disease, as well as meet the brain with serotonin, a hormone that makes us feel happy.

In the middle of this obstacle-filled life, practicing gratitude can help cultivate a sense of tranquility and happiness. How do you do?

1. Make a note of the passing of the diary
You can pass a physical diary records it, applications or whatever medium best suited. Write down what are the good things that happen in your life in the morning and before bed. This habit may be trivial, but the benefits are not just going to make you feel calm, but also to make sleep more soundly.

2. Say Thank you
We all have at least someone who make our lives better through a specific way. Call him and write messages that reveal just how important they are in your life. In addition to make your days fun happier, this will make the people you care about are also happier.

3. Do good things
A study indicates, altruism to make our lives better, improve health, and also make longevity. To feel the benefits of the positive, do a number of things are beneficial, such as donating to a charitable organization, join the team of volunteers, or help the surrounding communities and those of loved ones. Make a list like list of groceries and check plans where you already run. This will make you feel more calm and helpful, just like those you help.

4. Mindfully eating
Our brain requires 20 minutes to process that our stomach is already full. So, eat slowly. Be careful, feel the enjoyment of foods that you eat new thrash. Eat with awareness aka mindfully eating is a potent way to lose weight, boost your metabolism, and to cultivate a sense of gratitude.

5. Five heaved breaths
Before eating or whenever you feel anxious and worried, try this simple technique for a minute to make a better metabolism and stress hormones under control.
-Inhale as much as five times, breathe through your nose, and embuskan breath slowly through your mouth.
-Count one to five slowly in each hela breath.
-The advantages of exercise will feel grateful on physical health.

Gratitude will improve the quality of our life experiences. For example, have the ability to wake up and feel the things that are real and true in every person you meet, who stopped off in your life, which makes you are in difficult circumstances, and makes you feel happy.

Vegetable Role Cannot be Replaced by Fruit

To meet the nutritional needs, include vegetables and fruits in your daily menu is mandatory. But, most people assume we only need to provide one course. In fact, the role of the vegetable for that matter can not be replaced by fruit. Vice versa.

"Vegetable and fruit cannot replace each other. If baseball can't like vegetable then replaced fruit, "said nutritionist Dr. Rita Ramayulis, DCN, m.

Case following the launch event Dancow Inspiring Mom to 2 Almond Zucchini, South Jakarta, Thursday (9/8/2018). Rita explained, vegetable and fruit has different micronutrients components complement each other. The vegetable has a magnesium component is more dominant. While fruits rich in vitamin C or potassium.

"Means that its content is different so should complement the shortcomings and advantages of each, " he said. In addition, the glucose levels tend to be low in vegetables.

Instead, with the fruit, said Rita vegetable ration, if moved to the fruit then it is likely the child will experience increased blood glucose levels. Rita added, in the context of parenting children, there are still many parents who don't yet understand the importance of nutrition parenting that stressed the importance of introducing children at vegetable and fruit since I was a baby.

That's why many people don't like to eat since small vegetable and it carried over to adulthood. "Many parents who come only when children refuse to eat vegetables. Whereas, not only gives the packed but there's orphanage, as role models, "says Rita.

Most Disappointing Meal I've Ever Had

A meal I had in the UK once made me almost homicidally angry.

My wife and I had flown in through Heathrow on our honeymoon. It had been a really long trip. I seem to recall that we were routed through JFK International. We were hungry and tired. Food first, since you can be sleepy while you eat, but you can’t eat while asleep. We could have eaten at the airport, but didn’t want airport food. We found some little restaurant. My wife ordered something forgettable. I perused the menu for a while until I found it.

A mushroom burger.

I love hamburgers. I wouldn’t say that I’m addicted to them. They aren’t actually my favorite food… but they’re pretty perfect overall. I excel in making them myself. A mushroom burger is going to be great pretty much anywhere. Sauteed mushrooms on a slice of swiss melting on a tasty patty. That’s mighty fine food!

When my burger arrived, I was disappointed, but being polite, I chose not to bring up the problem. My burger didn’t have the promised mushrooms on it. I wasn’t going to complain. I mean… it was food and I was hungry to the point of turning into a zombie. I saw some HP sauce (I love that stuff!) and put a bit on. Then I took a bite.

And froze.

I looked down in horror. My wife was looking at me strangely. I put the burger down and grabbed a fork to claw at the inside of the burger.

It wasn’t a “burger.” Somehow, someone, for some reason that defies logic… had taken mushrooms, chopped them up, and formed them into some kind of patty and cooked it. It was a “burger” made out of a mushroom. Forgetting about the fact that it wasn’t the beef burger I expected, it was awful It was crispy on the outside and sort of… wet on the inside. Not moist. Sludgy?

We can blame the lack of sleep or maybe the gnawing hunger, but I went from zero to outraged in 3.2 seconds. I growled at the waiter, “I need a box for my wife’s meal. Pronto.” We threw her food in a box, I dropped money on the table, and we were out of there. I cursed the entire way to the hotel and ate some crap out of a vending machine there.

People are welcome to take me to task here. I’m sure this is some kind of cultural misunderstanding. Still, if you list it with other beef burgers and don’t have a description, especially near an airport, you should assume that you’re going to be misleading people.

And that’s fine. It was still a damned disappointing meal that I would neverorder again.

*And “homicidally angry” is an example of “hyperbole.” Calm down.

Source:quora.com

Meal That Reminds You of Your Childhood

This is a rather bittersweet childhood memory. One of my absolute favorite meals from childhood would be my grandmother's homemade biscuits with chocolate gravy.
My grandmother had the softest hands. Holding her hands felt like holding the clouds. When she made her famous biscuits, it was as though she imbued this light and fluffy softness into her biscuits.

Whenever friends, family, future friends and family would visit, they had to have her biscuits. They started with the traditional biscuits with sausage gravy, then they enjoyed the absolute best biscuits with chocolate gravy.

Every time that I have the opportunity to enjoy homemade biscuits with chocolate gravy, I think of my grandmother and how amazing hers tasted. The chocolate gravy seemed to be imbued with her sweetness. The entire meal spoke of her love and filled you with it.

Even shortly after I had surgery for my acid reflux and was on a restricted diet, as soon as, I was allowed, I went to my grandmother's house, to enjoy her delicious homemade biscuits with chocolate gravy.

She has since passed away, some years ago. I still miss her and her delicious cooking, including her homemade biscuits with chocolate gravy. My aunts have tried to continue the tradition, but honestly, they don't have those special grandmother ingredients. The ingredients of a grandmother's love, sweetness and hands, as soft as the clouds.

I am no longer able to taste my grandmother's homemade biscuits with chocolate gravy. But the memory of it and of her, will never go away. So, wiping away the tears, as I write this, I will say, “I love you, granny and I always will.”

The Reason Why Coffee is Better Without Sugar

Coffee is a brewed drink prepared from roasted coffee beans, which are the seeds of berries from the Coffea plant. The genus Coffea is native to tropical Africa (specifically having its origin in Ethiopia and Sudan) and Madagascar, the Comoros, Mauritius, and Réunion in the Indian Ocean.[2] The plant was exported from Africa to countries around the world. Coffee plants are now cultivated in over 70 countries, primarily in the equatorial regions of the Americas, Southeast Asia, India, and Africa. The two most commonly grown are arabica and robusta. Once ripe, coffee berries are picked, processed, and dried. Dried coffee seeds (referred to as beans) are roasted to varying degrees, depending on the desired flavor. Roasted beans are ground and brewed with near-boiling water to produce coffee as a beverage.

There are people who enjoy coffee without adding sugar, but there are also many people who prefer sweet coffee. Mimi Alawiyah, one of the senior trainers at the Indonesian Coffee Academy (ICA), explained about this at the Shopee X Anomali Coffee event, at Anomali Coffee Menteng, Jakarta, Friday.

Mimi said, enjoying coffee is highly recommended without using sugar. The main reason is not health. "Because the sugar will arise from the coffee itself, so if you want to enjoy the original flavor you don't need to use sugar," he explained. Nusantara coffee assessment process, during the Shopee X Anomali Coffee event, at the Anomali Coffee Menteng outlet, Jakarta.

Mimi explained that pure coffee has its own sweet level. This happens when planting to the coffee roasting process. The process of processing coffee beans makes coffee have a sweet, bitter, sour, and other sense of extraction simultaneously. "So it's better not to use sugar, because sugar will arise as a result of roasting (frying coffee beans) in burning, which is called the caramelization process, and it will produce sweetness," said the woman who has been struggling for more than 10 years in the world of coffee. Whereas from the type of seed, Mimi explained that arabica coffee has a higher sweetness than robusta

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