26 May 2009

10 Best Supplement For Man

There are so many supplements acquire currency by producer to stimulate stamina to be more powerful. But, do you know which supplement is good for your body? Does it require the standard and how effective is the supplement? There are few supplements which is good for you to consume, check this out.

Boron for prostate. Studies show, man risk to get prostate cancer will descend to 65% if they consume more boron. Consume boron about 3 mg a day. Benefit of Boron is not prevent you to get cancer but according to United States Department of Agriculture (USDA), boron also increase your memory and concentration. But if you hard to find this medicine, then you can consume raisin and almond.

Folic acid stays away you from Alzheimer. The main superiority of folic acid is to build hemoglobin. Another benefit is make your nerves work maximally. Folic acid also maintains homocysteine-amino acid level which increases the risk of agglomeration keep low. High homocysteine level was be keyed to the beginning of Alzheimer, such as loss memory. Scientist from Sweden said, generally Alzheimer patient had lack of folic acid. Consume acid for about 500 mcg a day to descent the homocysteine level to 18% or more. You also can find it in food like orange, peanut, bread and cereal.

Calcium strengthened bone and losing weight. Man who consumes more calcium, generally had lighter weight than them who consume less calcium. But, there many men don’t require their need of calcium 1000 mg a day (1 glass of milk only give 300 mg of calcium). To get enough calcium intake, try this : 1,200 mg of calcium a day, 600 mg in the morning and the remain calcium at the night, this was use to optimize absorption. If you usually drink 3 glass of milk a day, then you don’t need additional calcium. It because consume too much calcium will give you new problem. Ideally, man needs 2,500 mg of calcium a day.

Chromium to prevent diabetes. Yes, supplement function to evolving your muscle. For you who had fat body and had diabetes, then you should consume chromium. Chromium is best options to keep your insulin level steady. Chromium also increase sensitivity of your body to insulin, make your blood sugar level easier to control. Consume 35 mcg of chromium a day. Read the label and go find chromium picolinate, it was the most stable chromium form. You should consult with your doctor if you had diabetes, because usually you only can consume chromium 200 mcg a day.

Coenzim Q10 as energyzer. Make upgrading energy in the cell, all at once had good effect as antioxidant. It’s very good for diabetic people, heart disorder which is constriction of vessel, or them who don’t like to exercise. Actually, your body can produce coenzim Q 10, but as long as you age, the production is getting less. A study said, coenzim Q10 can fight cancer, Parkinson disease, Huntington disease and make your blood more liquid. In a day you should consume Q10 for about 100 mg. You’ll never found coenzim Q10 in multivitamin or get enough quantity in food. If you consume statin drug (cholesterol drug), then you should consume coenzim Q10 until 200 mg. Because statin can descent this supplement effect.

Creatin to increase muscle and memory. Researchers at Medical College of Wisconsin found a fact, man drink creatin in 2-3 is able to gain load bench press until 7 kg and squat for about 9.5 kg. Researchers at Australia also found, memory test and intellectual also increase in 6 weeks after consume creatin. Consume creatin 5 g a day, and mix it with whey in protein shake to maximal effect.

Glucosamine for the joint. Glucosamine is very good for joint, especially if you get older. The amount of cartilage in the joint since your 19 years old is definitely changes. Consume glucosamine made from crab and lobster skin can repair cell all at once regenerate cartilage. A study for 3 years on 200 responders which published in Lancet said, glucosamine is proven to help out pain and awkwardness to 25%. Not only that, but also help to prevent osteoarthritis on the knee. The British Journal of Sports Medicine added, 88% patient who got joint inflammation also report their pain descent after consume glucosamine for 12 weeks. Consume glucosamine for about 1500 mg a day. According to a study at Australia, apply glucosamine cream on the pain joint can reduce pain.

Omega-3 to protect the heart. Omega-3 fatty acid is essential fatty acid which means it has to be get outside of your body. This fatty acid is really needed for cells especially for membrane or the outset layer of cell to make it healthy. Omega-3 also maintain immune system to work maximally, keep blood pressure and triglyceride level keep low, make your heart beat regularly, and make your blood more slippery so reduce the risk of agglomeration.

For healthy men, they need to consume omega 3 for about 1000 mg a day. For them who had heart problem, they need 2000-4000 mg. But, remember, always consult with your doctor first. Too much consume Omega-3 can make you got flu easier. Drink Omega-3 after meal, your mouth will free from fish smell. Some options: Omega Brite as gelatin capsule 500 mg or Salmon Omega-3 1000 mg Nature Plus, Omega-3 1000 mg Wellness, Omega-3 Salmon 1000 mg Sea-Quill.

Selenium against cancer. This was one of nutrients which effective to prevent cancer. Selenium coerces to destroy their self. Combs study had conclusion that consume higher selenium, will reduce the risk to get cancer such as prostate cancer, colon cancer, and lungs cancer. Actually, selenium needed only in small amount for our body. It would be better if you consume selenium for about 200 mcg a day. Drink more water when you sick. Natural selenium Supplement is Brazil nut, contains 100 mcg each.

Vitamin E to make you ageless. Vitamin E is the strongest antioxidant, reduce the risk of eye disorder, heart, cancer, and even Alzheimer. Vitamin E also repairs the damage muscle after exercise. Consume vitamin E as many as 400 international unit (IU) a day, because you only get very little vitamin E from your daily food. Usually, multivitamin only contains 45 IU. So, you can increase your consumption intake by eat more peanuts and oil. Choose natural vitamin E than the synthetic one because synthetic vitamin E is more difficult to metabolize in your body.

23 May 2009

Go Diet With Grapefruit : Find The Outstanding Result

Actually, this fruit has already shown in Indonesia since 90’s. But, only few people consume it, because fruit named Citrus parodist is not quite popular in Indonesia. Some researches conclude that grapefruit can help you to loose your weight. Long time ago, western people have put grapefruit as one of their diet and they got the amazing result with their body.

Grapefruit is a nutrients warehouse. There are lots of nutrients inside it. They are :
  1. Pectin : soluble fiber, helps to reduce the cholesterol level in blood.
  2. Bioflavonoid : inhibits hormone which stimulate tumor and cancer cell growth.
  3. Lycopene : an antioxidant, inhibits the prostate cancer growth.
  4. Phenolic acid : inhibits the formation of nitrosamine, the cause of cancer.
  5. Limonoid, terpen and monoterpen : helps to produce enzyme, prevent cancer.
  6. Naringenin : help to reduce your cholesterol level inside your blood.
  7. Iron : helps in formation of hemoglobin.
  8. Calsium : helps in formation of strong bone.
  9. Potassium and magnesium : work as electrolyte inside your body.
  10. Alpha and beta carotene : helps to maintain the eyes and the skin.
  11. Vitamin C : maintain your immune system inside your body.
  12. Folic acid : prevent the dead of fetus.
  13. Amino acid : helps to strengthen your muscle.
  14. Vitamin B1 (Thiamine HCl) : help your metabolism system inside your body and Vitamin B6, maintain your nerve and brain.
In stores, grapefruit available in 2 types, pink/red and yellow. The difference is on the peel and the flesh, but the taste is not too different. Both of them have after taste like stiff and rough feeling. Now, you can find grapefruit juice or grapefruit food supplement too, so it’s more practical. But, the biggest weight loss effect still found at the un-process grapefruit.

Reduce the insulin level. Grapefruit has thermogenic effect (produce heat on the body), so it can accelerate burning your fat. According to research at the American Journal of Physiology, sugar in fructose form (like in fruits), have higher thermogenic effect than glucose. But then, this assumption has been shift after Dr. Ken Fujioka invention from center of Nutrients and Metabolism, Scripps Clinic, San Diego, USA. Fujioka has been studying to 100 overweight adult. They divided into three groups. The first group is consume half grapefruit every time before meal, the second group is drink a glass of grapefruit juice every time before meal, and last group is not consume grapefruit at all.

As long as 12 weeks, all the participants don’t show significant changes in their diet and exercise. After 12 weeks, result show that the first and the second group have derivation of weight each for 1.8 kg and 1.6 kg, also they show derivation on insulin level. While the third group show that they loss their weight less than 0.5 kg and the insulin level show there’s no significant changes. Researches guess, that insulin is the one who play important role in weight loss.

Generally, grapefruit diet is safe for healthy person. If you under treatment and consume certain drug, you should consult first with your doctor. Some elements in grapefruit were known can disturb some drugs, like hypertension drug, cholesterol drug, depressant and antivirus drugs. Substance inside grapefruit also can inhibit enzyme in intestinal which works to break and absorb active ingredients naturally.

Presumable, flavonoid and furanocoumarin become the cause of that enzyme inhabitation. So, the effect is blood pressure still raising up. For you who have problem with obesity, it’s very advisable to losing your weight, by diet or exercise.

In this way, you weight is expected to be on normal weight faster than only consume grapefruit. If you push your self too much to consume this fruit, I suggest you try this fruit taste first, also recognized the side effect. Interested to try?

14 May 2009

Sleep Like a Log? Drink Milk First

Drink Milk FirstRecent lifestyle, consider carrier and job as most important thing in this world, makes your body disturb, including your sleep schedule. Sometimes, this alteration not only influence your physical but also your metabolism.

Someone get stressed usually because the hearth works to fast, make blood circulation run faster sometimes too fast. Generally, in this condition like this, blood will increase its capacity to circulate oxygen and nutrients more. But, at the other side, capacity and blood function related to relaxation will be descend. This condition will make you exhausted, so your body will demand you to get rest more over. But, many cases show that many workers exhausted for their jobs so make them hard to sleep.

Drink Milk FirstSome researches show that the supporting thing to have profound sleep is feeling of relax through all your body. Before sleep, the metabolism speed and mind intense should be decrease. One of the method which believed the most potent to help profound sleep is drink a glass of warm milk before sleep.

Many people think that hard to sleep or sleep like a log is because insomnia. But, insomnia had wider interpretation, covered disruption at the beginning, during and the end of sleep.

Most of insomnia cases caused by mental disorder, such as depression, cares of life or tension. Other cause is physical disorder and unpleasant condition, such as too hot or too cold weather, noisy neighborhood, diet and biological rhythm disruption, such as jetlag or heavy physical activity before bed.

Insomnia also can be triggered by some food such as coffee and salt. Salt can stimulate adrenalin gland with the same way as caffeine and also stimulate high blood pressure which make you hard to sleep. To make someone fast asleep, usually doctor will suggest you to :
  • take a warm bath
  • Drink Milk Firstsleep at the same time every day
  • not consume alcohol before sleep
  • not sleep in daylight
  • buy new bed
  • read light novel
  • write your activity on a list for tomorrow
  • sleep in dark and quite room
  • drink a glass of warm milk before sleep
A glass of warm milk occur relaxation effect and feeling of comfortable in your body, slow down metabolism and occur the feeling of sleepiness. The main ingredients inside milk which can help you to relaxation is mineral and protein milk.

Drink Milk FirstCalcium. Calcium can control the blood pressure. Usually, stable blood pressure can prevent you from stress and occur feeling of relax to ease you to sleep.

Magnesium. This ingredient able to prevent your muscle become stiff, spasm or cramps, and feel pain after work all day or when woman had menstruation.

Phosphor. With calcium, phosphor works to maintain muscle, especially in contraction and relaxation regulation. Milk protein, alpha-lactalbumin, can increase you immune against stress, induce sleepiness, soothe pain, works as modulator for brain, organize stability of emotion, adding capacity and appetite.

Other component contained in milk also can reduce stress by control the glucose level in blood, soothe nerve tension, and help to produce serotonin and hormone melatonin.
Milk has many benefits for our body, not only good for bone. So, if you want to have healthy and fresh body, go start to drink a glass of milk in the night.

Save Money When Doctor Writes a Prescription

Health consumption is getting more and more expensive in years and we can’t belittle to our health. That’s why there’s always prize for a health, especially when you sick or had some chronic disease.

You know the visit is almost over when your doctor picks up her pen and prescription pad. But before you leave the office, don’t forget to bring up this important medical issue : the cost of drugs. If you can't afford to take a medication, it can't benefit your health.
And there are many ways to save money on medicine even if you have good insurance. Learn how to face doctor who write prescription drug.

1. Changes Your lifestyle first before starting a drug regimen
Many chronic medical problems treat first by changes the lifestyle. For example, you can reduce your overweight if you have diabetes, instead of consume diabetes drug. Even small weight loss can stabilize blood-sugar levels and you don’t have to consume drug for your entire life. But, before you try it, you should consult with your doctor first. Some conditions may require medication from the outset, which can then be reduced if lifestyle changes have enough of an effect.

2. Can I try the least expensive option first?
If you're starting a new treatment, why not start with the most economic medication rather than a brand-new drug. Are there any generics or similar medicines or ones in the same class that are less expensive that I can try first?

Older drugs usually the generic versions, are often as effective as newer ones for certain conditions but are usually a lot less expensive.
Ask your doctor if there’s a less expensive drug in the same class. Beta-blockers, for example, are used to treat hypertension. On some online drug stores, the price for a three-month supply of the lowest starting dose (5 mg) of bisoprolol fumarate is about $93, while another beta-blocker, atenolol, costs only around $12 for the lowest starting dose (25 mg).

3. Afford Long-term Medication
If you taking multiple medications, you should think the long term future. It's really important for patients to be proactive and ask their doctor if there are cheaper alternatives

4. Free samples? Think Once Again
Patients who had received samples had significantly higher prescription costs than patients who didn't. Sample is always the newest and most expensive brand-name drugs, and after the free samples run out, you are more likely to continue buying that brand. You should change cheaper medicine, use the generic drug.

5. Talk to Your Pharmacist for More Information
If you already have a prescription, it’s not too late to consult your pharmacist. When patients are prescribed an expensive medicine or one with a high co-pay, a pharmacist can tell them what they can substitute. After that you'll need to discuss again the alternative medications with your doctor.

01 May 2009

Only 4 STEPS to Remove My Cellulite, Finally...

Most women have cellulites. It looks like orange peel, located at the stomach, hip, and bottom. I also have cellulite on my thighs, sometimes I feel not comfortable and less confidence wearing swim suit. I haven’t pregnant and giving birth yet. I wonder, what will my skin around my hips, my thighs and my stomach look like? Oh, that’s horrible.

A book called Cellulite Solutions, written by Helen Foster, said that one of method to solve this problem is diet. Some said, you can remove it traditionally and naturally using the residu of coffee bean. Just scrub it and leave it for a while. Ow... believe me dear, that’s not working. Than I try to control my diet.

You can fight excessive fluid, fat, and free radical by manage your diet. A research shows that about 40% cancer cases can be avoided by manage their diet. How about cellulite? The answer is yes, diet also can prevent you from cellulite. My personal experience….

STEP 1 Loss My Weight
First step you should do is loss your weight. The question is, are you overweight? Find out how to calculate your BMI and then find the answer are you include one the overweight people? You can go to doctor to find out the detail about your weight. Watch again!! It’s not certain if you’re not an overweight people, it doesn’t mean you can’t get those cellulites. I’m not overweight, my height is 162, my weight is 51. That’s normal right? But why I still have cellulite? The answer is, I have excessive fat on certain location of my body. It’s on my thighs. So, be careful, even you’re not overweight, you should keep your body shape normal. If you have excessive fat on the thigh, get more exercise on that area. Your trainer will show you the movement.

If you have problem with your excessive weight or you’re confuse how to calculate the calorie intake in your diet, consult with the nutritionist to get more information.


1. High sugar food
High sugar food contains high calorie and fat. FYI, after consume 300 kcal of sugar, the amount of free radical inside your body will be raise up until 140%. Sugar make collagen in the artery harder. this will make your circulation slowing down.

2. Saturated fat and trans fat
In short time, these fat will double the amount of free radical. Most saturated fat found in animal product, like meat, butter, and full-fat dairy products. While fat trans found in margarine. Limit your intake under 30% of trans fat and 10% of saturated fat from your daily total calorie intake.

3. Caffeine
In small amount, caffeine will smooth your circulation and metabolism. Limit your consumption for about one cup of coffee or tea every three hours and not more than two or three cups a day.

4. Refined carbohydrates
Refined carbohydrate contained in white sugar, rice, pasta, and bread. Refined carbohydrates make your body gets “a mountain“ of glucose. Your body try hard to balance it by release insulin, which will make glucose kept as fat. Well, from now on, try to consume complex carbohydrate, like wheat bread, bran-based cereals, or whole meal wheat-free pasta.

5. Salty food
Consume this food will make your body remove the excessive salt by restrain your fluid inside the body. This was cause cellulite. World Health Organization (WHO) recommend consume salt not more than 5 g per day.


1. Stringbean and legumes. These foods contain high fiber and contain lots of nutrients, such as potassium. Potassium helps you solve the problem of excessive fluid, protein, and calcium.

2. Beans, like peanuts, cashew, almonds, and Brazil nut. These beans contain high protein, vitamin E (smoothing the blood circulation), and unsaturated (help to burn fat).

3. Oat cereal. The antioxidant and fiber inside the oat is good as fat burner and make you energized all day.

4. Avocado. Yes, this fruit contains high calories. But, avocado contains essential fatty acid which is good for skin health. Also contain vitamin E, beta sitosterol, and fiber. Solve your cholesterol problem.

5. Banana, contains potassium and vitamin B6, which is very useful for people with excessive fluid.

6. Pineapple has anti inflammatory properties and help to repair the damaged collagen fiber. Pineapple also contains vitamin C.

7. Pear, very useful as detoxification. It also contains iodium (help to stimulate slow metabolism), fiber, and potassium.

8. Watermelon, contains lycopene, potassium, and fiber. Really helpful to digest food.

9. Citrus fruits, like sweet orange, citrus orange, and grapefruit. A medium size of orange contains at least 80 mg of vitamin C (twice recommended dose), which is very useful to produce collagen fiber. Also contain methoxyhted bioflavonoids, which helpful to smoothing blood circulation and strengthen hair folicles.

10. Asparagus, strengthen vena pulse, hair follicle and also help to control blood pressure. Also contains glutathione, a detoxification enzyme, fight against free radical.

11. Onion and garlic. These seasonings easily added into your cooking. It contains sulfur, vitamin C and vitamin E.

12. Broccoli, contains alpha lipoic acid, selenium, and calcium.

13. Low fat cow meat. You can consume animal product, but choose wisely, pick the low fat meat. Cow meat contain conjugated linoleic acid (CLA) which help to burn fat, also contain iron to keep you energized, especially when you exercise.

14 Chicken meat, is one of the best protein sources. This meat contains iron and vitamin B complex.

15. Fish, like salmon, tuna, and sardine contain essential fatty acid and prostaglandin (help to smooth your circulation).

16. Eggs. Inside your body, eggs will reform into sulfur base component, helpful for detoxification process and reduce free radical.

17. Semi-skimmed milk and low a cheese, contains high calcium and CLA which help in process to burn fat and make muscle.


1. Eat 5 portions of fruit and vegetable every day.
One portion is equal to one piece of big fruit (250 gr) such as watermelon, one medium size fruit like apple or orange, or two sp vegetables.
You can cook it by frying, steaming, boiling or stir-fry. For the fruits, you can consume it as salad.

2. Consume protein from different sources, minimal three times a day.
Help to stabilize your blood sugar level and prevent you from sweet snack. Choose the low fat, such as chicken, fish, low-fat dairy products, stringbean, or no fat red meat.

3. Eat five to six times a day.
Eat three meals a days will make you more hungry psychologically. Better if you eat frequently with small portion. If you still hungry, remember that you’re going to eat again in the next two hours.

4. Drink free caffeine drinks.
Every day, drink 8 glass or 1 Liter of purified water or you can try herbal tea.