Healthy DIET

To diet properly, it is important to consult with a healthcare professional or a registered dietitian to determine an appropriate calorie intake and macronutrient ratio based on your individual needs and goals. It is also important to focus on nutrient-dense, whole foods and to limit processed and high-calorie foods. Additionally, regular physical activity and regular meals are important to maintain a healthy weight and support overall health. A healthy diet includes a variety of nutrient-dense foods from all food groups in appropriate portions.

Include a variety of fruits and vegetables in your diet, as they are rich in vitamins, minerals, and antioxidants

1. Eat lean protein sources, such as fish, poultry, beans and legumes, and nuts
2. Include whole grains such as whole wheat, oats, and brown rice
3. Include healthy fats such as olive oil, avocado, and nuts
4. Limit processed foods, added sugars, and saturated fats
5. Drink plenty of water at least 8-10 cups a day

It is also important to pay attention to portion sizes and to be mindful of your eating habits. Eating mindfully, avoiding distractions and savoring your food can help you be more aware of your hunger and fullness signals.

Keep in mind, a healthy diet doesn't mean to cut out all the foods you love, but to have them in moderate amounts as part of a balanced diet

How java women at indonesia get diet? part 1

Java island is one of the areas in the country Indonesia. Java has a rich culture, including in this case the richness of ancient recipe. Java is a human person who has the wisdom to live life as a path to God unanimously and intact. This is reflected in the way of life that always preserve life on earth, and keep the peace between people by referring to the "mamayu hayuning bawano". Means human must take care the environmental sustainability as part of a way of life towards God.
back to the topic today is how women diet Java.
one way is to use herbal media. Are herbs? is a traditional herbal drink from natural materials. herbs commonly used are:

How to Make Turmeric Herbal Acid ( jamu kunyit asam )
Material:
· 500 grams of turmeric which is quite old
· 500 grams tamarind
· 250 grams of brown sugar
· 2 liters of water
· 1/8 teaspoon salt

How to make:

1. Wash turmeric so that no dirt whether it be land or rhizome of turmeric skin aging. Suggested under running water.

2. Grind saffron with shredded or blended way. Filter results grated earlier by using a cloth and take the juice only by means knead until completely separate juice with pulp

3. Mix the saffron sari was with water, then boiled water extract of turmeric with added ingredients as above (brown sugar, tamarind and salt). Simmer over low heat.

4. After boiling, let cool before ready to drink.

BMR AND TDEE

If you need sexy, you must do many sports. Who'd tried losing weight, almost two thirds said they were on s diet most or all of the time. There are so many different diets to choose from these days, it's hard to know which one to follow. But no matter how elaborate and fanciful some modern-day diets are, if they are effective it's because they follow one simple rule to lose weight you must create a calorie deficit. This means restricting your calorie intake so your body's getting less enrgy from food and drink than it actually needs. Many people do lose weight successfully. So if you find that restricting yourself to 2,000 calories a day if you are a man or 1,500 a day if you are a woman is not working for you, perhaps it is time to work out a more effective strategy. And that is where BMR and TDEE come in.

• BMR is short for basal metabolic rate. Basal means forming or belonging to a bottom layer or base.
• TDEE stands for total daily energy expenditure

BMR (Basal Metabolic Rate is the amount of energy (measured in calories) that your body needs to perform basic functions such as breathing, maintaining body temperature, and pumping blood. Your BMR is primarily determined by your age, sex, weight, and muscle mass. BMR is the basic number of calories you need to sustain life. It's the energy your body needs to keep your heart pumping, your circulation, lungs, brain and other vital organs working, and your body temperature regulated, and so on.

TDEE (Total Daily Energy Expenditure) is the total number of calories that your body burns in a day. It is calculated by taking into account your BMR, as well as the calories you burn through physical activity and digestion. TDEE takes into account your daily activity level, whether you are sedentary, lightly active, moderately active or very active. TDEE is the number of calories you burn every day, not just to sustain life but to go about your daily activities (including exercise). And to calculate your TDEE you first need to find out your BMR. Then once you know your TDEE, you can set an effective calorie deficit goal. TDEE is generally higher than BMR and is a more accurate measurement of the total number of calories your body burns in a day. Knowing your TDEE can help you determine how many calories you should be consuming to maintain, gain, or lose weight.

LEMPER

 Lemper is a traditional Indonesian snack made from glutinous rice filled with various fillings, such as shredded chicken, beef or fish. Here's a basic recipe for making lemper.

Ingredients :

• 1 cup glutinous rice
• 1 1/2 cups water
• 1 tsp salt
• 1 cup grated coconut
• 1/4 cup sugar
• 1 tsp pandan juice (optional)
• Filling of your choice (shredded chicken, beef or fish)

Instructions :

1. Rinse the glutinous rice several times until the water runs clear. Soak the rice for at least 2 hours
2. Drain the rice and transfer it to a pot. Add the water and salt. Bring the rice to a boil, then reduce the heat to low, cover and simmer for 15 minutes
3. In a separate pan, mix the grated coconut, sugar and pandan juice (if using) over medium heat. Cook until the mixture thickens and the sugar is dissolved
4. Once the rice is cooked, add the coconut mixture and stir well. Spread the rice mixture on a greased tray and flatten it out
5. Place your chosen filling on top of the rice mixture and roll the mixture into a log shape. Cut the log into individual pieces
6. Serve and enjoy your homemade lemper!

Note : You can also wrap the lemper with banana leaves before steaming for more authentic taste

ONDE ONDE

Onde onde is a traditional Indonesian dessert made from glutinous rice flour and filled with sweetened mung bean paste. Here is a recipe for making onde onde

Ingredients :

• 1 cup glutinous rice flour
• 1/2 cup sugar
• 1/4 tsp salt
• 1/2 cup water
• 2 cups mung bean paste
• 2 cups coconut milk
• Green food coloring (optional)

Instructions :

• In a mixing bowl, combine the glutinous rice flour, sugar, and salt. Slowly add the water and mix until it forms a dough
• Divide the dough into small balls, about the size of a golf ball
• Flatten each ball of dough and fill it with a small spoonful of mung bean paste. Carefully shape the dough back into a ball, making sure to seal the edges
• Bring a pot of water to a boil, then gently drop the onde onde balls into the water. Cook for about 3-5 minutes, or until they float to the surface
• Remove the onde onde from the pot and place them in a bowl of cold water
• In a saucepan, heat the coconut milk and sugar until it boils
• Add the onde onde to the saucepan and cook for an additional 2-3 minutes
• If desired, add a few drops of green food coloring to the saucepan
• Remove the onde onde from the heat and serve warm