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

WAJIK WOW?? TASTE VERY MUCH

 

Ingredients :

• 500 gram white sticky rice
• 300 grams brown sugar
• 2 tbsp sugar
• 250 mL coconut milk from 1 coconut
• 6 lime leaves
• 2 pandan leaves 
• 1/4 tsp salt

How to make :

1. White sticky rice soak in water for 2 hours
2. Steamed glutinous rice in a saucepan heat for 30 minutes
3. After a half-baked, remove from heat
4. Make 200 mL of hot water to the boil, put sticky
5. Stir until the discharged water to seep into the glutinous, remove from heat
6. Add coconut milk, brown sugar, granulated sugar, lime leaves, pandan leaves, until boiling and thickened
7. Enter steamed sticky rice
8. Cook until the milk is absorbed out sticky and a bit dry. Lift
9. Pour the pan, flatten with a somewhat suppressed. Chill
10. Cut into diamond shapes cut at 2 cm. Serve

LEMPER WOW, TASTE FROM JAVA ISLAND??

 

Ingredients :

1/2 kg glutinous

500 cc coconut milk from 1 coconut

1 teaspoon salt

2 pieces of pandan leaves banana leaves for wrapping

Material contents

1/2 kg chicken

1 bay leaf

1 piece of ginger, crushed

1 stalk lemongrass, crushed

1 tbs cooking oil

250 cc coconut milk from 1/2 coconut

Spices that

1 teaspoon coriander

4 grains of red onion 

3 garlic

1 whole nutmeg

a little tamarind

salt to taste

sugar to taste

How to make content lemper

1. Boil chicken until tender, then shredded-shredded thin

2. Saute the spice paste with oil 

3. Enter the greeting, galangal and lemongrass

4. Once the desired fragrance and stir chicken so flat

5. Add coconut milk and stir until dry

FOOD MUST AVOID UNDER 1 YEAR OF AGE

 Avoid foods that infants under 1 year of age

HONEY Not recommended for infants under one year of age, as there are chances of getting the bacteria Clostridium Botulinum. Babies do not have immunity to these bacteria and can cause nerve poison paralyzed him

SALT Baby food should not be given because there is a strong salt is processed by the kidneys. Breast milk and formula is sufficient salt in his body

SUGAR Let your baby is not used to the sweet taste that can damage teeth

NUTS In addition there is the possibility of choking, beans are also very potentially cause allergic reactions

COW'S MILK as a beverage. Not enough fat content, nutrients (particularly iron) and calories. Too much sodium. Also potentially be an allergen. Except for dairy products such as cheese, are allowed after the baby is 6 months old

The food is avoided until the age fo 6 months

Wheat and any of its products Allergens (can cause allergic reactions)

EGGS Allergens especially the whites have a lot of protein content.

FISH, Fisheries Allergens

ACIDIC FRUITS such as oranges, grapes, pineapple. Baby had a strong stomach to be acidic foods 

Note

At the age of 4-6 months, breast milk or formula is still the main source of baby food. Other foods just extra. 

Learning to eat is the most important thing at this age. Do not worry if your baby eats little or not eating at all. Please try again at another time.

If the baby is seen pushing food with his tongue, the baby may not yet ready to accept solid food. Always wait for 4 days to introduce new foods to in order to be seen whether the baby has an allergic reaction to food

TAHU GEJROT (tofu gejrot)

Tofu is a culinary Gejrot Cirebon. Know gejrot quite simply, from materials and processes to make it, but the taste is sweet and sour spicy enough to enjoy the addictive dish is made out. Food is often sold at roadside stalls are cheap and tasty food. So do not forget if you are in Indonesia in the Cirebon please sampled.

Ingredients :

• 15 pieces or tahu pong Sumedang
• 50 mL soy sauce
• 25 grams of brown sugar
• 250 mL of water
• 4 tbsp tamarind water

Materials mashed :

• 3 cloves garlic
• 5 pieces green chili
• 4 pieces curly green chili 
• 4 red onions

How to make tofu gejrot :

1. Soak out for 15 minutes in water spiked with 1 teaspoon salt
2. Fried tofu and set aside. Combine soy sauce, water, brown sugar and acidic water
3. Stir well..Cook over low heat until boil. Turn off heat. Chill
4. Serve out the cut in a plate/bowl, add seasoning pounded spices and pour water

GETUK

 

Getuk the foods that are easily found in Central Java and East Java. in my town, this is most popular food, people beliefe eat this food make long old and be healthy..

Materials - materials 

• Materials needed to make getuk are as follow
• Water for steaming
• 1/2 kg of cassava, peeled, cut into pieces
• 150 grams sugar
• 1/2 tsp salt
• 1/2 pcs coconut, grated and steamed

If you want a while getuk we should use granulated sugar, to use the red color while green sugar obtained from the juice of the leaves Suji

How to make getuk

1. Cassava is peeled, then washed and cut into pieces about 5 cm
2. Boil until cooked cassava. Winds until the steam is lost. Mix cassava-a little salt-sugar. Blend until creamed
3. Give dye if liked 
4. Serve warm with a sprinkling of grated coconut

Getuk usually served for snacks while drinking tea. One variation getuk presentation is by frying

Peuyeum.....did you know???

 

Peuyeum, snacks from Bandung this one despite already started out but still has loyal fans (including me :D). How to sell is unique, because it is hung on the ceiling of the simple roadside stalls. Besides it tastes good, the price is cheap linings ouy! Bandung is famous with a myriad of snacks and various snacks souvenirs typical and completely delicious. 

Peuyeum derived from Sundanese language is interpreted as cassava and savouries had become fairly popular in West Java. Although the confectionary unfortunately now been overshadowed with a variety of snacks than other developing city. Although already peuyeum popularity has dimmed, but the loyal fans still looking for snacks this one. Good to eat alone in the house, snacking on the go all Bandung-Jakarta, or as a souvenir. Well, if you are one of the loyal fans?

Peuyeum usually sold on the roadside along the Bandung-Jakarta. The origin peuyeum many are sold there because the area is a regional procedur of cassava. As a result we can see peuyeum lined street seller should be recognized even now the number is not as much as before.

Well, how do I make it? The procedure is very easy to manufacture. Most important is the material that should be there, is that right..?

Here are the tools, materials and how to make peuyeum:

Tool :

• Basin
• Duster
• Stove
• Steamed pot
• Filter
• Plate
• Knife
• Spoon and fork

Ingredients :

• Sufficient water
• Banana leaves
• Yeast which has been smoothed
• Cassava 2 kg

How to make:

1. Prepare all the ingredients
2. Cassava peel and shred the husk until coarse piece
3. Cut the peeled cassava as desired
4. Wash thoroughly cassava that had been cut
5. While waiting for cassava dry, put some water into the pan about a quarter filled and heat until boiling
6. After the boiling water into the pan insert steamed cassava, cassava ¾ then steamed until cooked, about the 'meat' cassava can be pierced with a fork
7. Once cooked, remove ¾ cooked cassava which have then put in a container, then cooled
8. While flutter be prepared container as a place to turn cassava into this name 'TAPE'. The container consists of the lower basin lined with banana leaves
9. After cassava really cool, put into containers cassava and sprinkle with yeast that has been smoothed by using a sieve
10. Cassava who has given yeast is then closed again with banana leaves. Cassava is should be closed in order to get maximum results
11. After the cassava is covered with banana leaves, let stand for 1-2 days until it was soft and sweet. That's when cassava has become peuyeum.

Well teman-teman can try it yourself at home, a step is not too complicated. It only took just a little and be patient...TRY congratulations!

PASTA CARBONARA

                                                      

Ingredients :

• 16 Oz. pasta
• 3 Large eggs + 1 Yolk
• 3 Cloves garlic
• Pork skin (7 slices thick cut bacon)
• 1 1/2 cups grated pecorino romano
• Salt and pepper
• Parsley

How to make :

1. Start boiling salted water for pasta. Slice it into strips and cube it. Put it in a hot pan and render the fat out of it
2. Once browned, remove the pork and set aside. Add chopped garlic to the fat and cook until golden. Remove along with some pork fat and place into a large bowl
3. Add cheese, eggs and yolk to the bowl with the garlic. Whisk
4. When your water is boiling, add in pasta and cook until  al dente. Set aside about a cup and a half of the pasta water when it finishes boiling. Drain the rest of the pasta in colander
5. SLOWLY begin adding a half cup of pasta water to your egg mixture while whisking vigorously. Recruit someone to pour it if you can. Add pasta, pork and parsley to sauce and toss throughly. Add remaining pasta water as needed to thin the sauce and coat nicely
6. Plate with little freshly grated cheese on top

SHRIMP PASTA

Ingredients :

• 500 grams frozen cooked shrimp
• Garlic
• 1 can tomato paste
• 1/2 jalapeno
• 1 can tomato sauce
• 1/2 red pepper
• Salt
• 1/2 bunch Italian parsley
• Chili flakes
• 1/2 bunch basil
• 1 lime
• Olive oil

How to make:

1. Prepare the ingredients and fry all veggies and tomato sauce and paste on a pan (min 45 minutes). Leave the shrimp out, add the shrimp into the sauce only at the very end. Meanwhile prepare the pasta
2. Decorate with basil

Benefits and how to make degan fuel?

Coconuts are very popular in the world. many benefits of coconut, but the most important is the drug of thirst hehe ... In some areas of the country are found degan fuel Indonesia? degan is young coconut recipe hehe ... Why is favored? because of the unique course but apparently there are some benefits the other, because the fuel adala degan traditional recipes you know ...
Efficacy roasted coconut fruit, among others:

1.Have a property to shed bladder stones and kidney stones
2.Have properties to reduce the risk of stroke for people with high blood pressure
  Can cure colds
3.As a beverage warmers that can increase endurance

Degan processing which burn degan or young coconut on a fire made from charcoal in a large furnace. Regular furnace is made from kerosene drums cut into two equally large. One furnace can 'cook' 5-10 degan at once. In order to more easily flip through degan being burned, on top of charcoal given laiknya woven wire or iron grill skewers. While charcoal is shredded coconut shells. The duration of roasting usually takes up to 3 hours, or can be faster when charcoal is very nice and evenly.

Prepare the ingredients to be mixed in a glass. The ingredients of the mixture, persaji, among others:

1. The original honey from bees 1-2 tablespoons;
2. ginger 1 point;
3. egg chicken chicken  1 or 3 or 5 points. approximated own comparison let me not be too thick. Not to be odd as well unless it believed the myth that eggs must be odd mengonkumsi
4.Can also added original milk-can milk that has been cooked or canned milk. Canned milk enough for 2 tbsp.
Stir well until all the up to blend in perfectly.

Next, peel degan until no visible black crust around his skin. Papas degan to the top of the hole formed in order to freely dredge contents. Enter the ingredients the mixture into the shells. Stir the mixture has been added while the contents dredge excited.

green banana ice

ingredients :
100 grams wheat flour
15 grams cornflour
15 grams corn starch
250 mL coconut milk
1/4 tsp salt
1 tsp pandan paste

sauce :
300 mL coconut milk
40 grams cornflour
1/2 tsp vanilla
3 plantain bananas
150 grams sugar
ice cubes

How to make :
1. mixed all flour, give salt, coconut milk and pandan paste
2. stir, steam for 10 minutes. lift
3. grab the dough, trimmed, put a banana in the middle. banana lid with dough and roll

4. move banana rolled up banana leaves, roll and steamed

5. for sauce, mixed all ingredients. stir. cook until boiling and thickened. lift
6. serve green banana ice, piece of banana. give ice cubes, syrup and sauce.

fruit pudding

ingredients :
Bottom layer :                                                                                      
1 bottle sweetened condensed milk                              
900 mL water                                                              
1 pack white gelatin (white agar-agar)                          
2 yellow eggs, little shake                                            
1 teaspoon essence almond                                        
little vanilla                                                                    

Top layer  :
500 mL water
1/2 pack orange gelatin (orange agar-agar)
4 tablespoon sugar
1/4 teaspoon salt
1 tablespoon lime juice
 little vanilla

garnish :
grapes red globe and kiwi fruits

How to Cook :
Bottom layer :
1. Mixed milk and water
2. Cook white gelatin with 500 mL water, give little vanilla, milk solution
3. before boiling, put the mixture into yellow eggs, stir and do not clot, and then boiling again
4. lift, after warm give essence almond
5. Pour into serving glasses 1/2

top layer :
1. boiling water, orange gelatin, sugar, salt and vanilla
2. Lift and give lime juice

Manner of presentation :
1. Enter kiwi and grapes red globe into glass contain bottom layer
2. pour into glass top layer. cooling

Banana Grilled Cheese

Ingredients :
4 bananas (kepok)
1 tablespoon butter
1 teaspoon honey
grated cheddar cheese

How to Make :
1. peeled banana and flaked
2. give banana with butter and grilled
3. lift and give honey. sprinkle with grated cheddar cheese

orange lassy

ingredients :
1 pack orange jelly
600 mL water
5 tbs sugar
1 sunkist citrus fruit, peeled, cut into pieces
5 tbs orange syrup
5 tbs orange yogurt
200 mL water
ice cubes

How to Make :
1. mixed orange jelly, 600 mL water and sugar. cooked until boiled. lift and pour into molds. small pieces
2. blender sunkist citrus fruit, orange syrup, orange yogurt, 200 mL water and ice cubes
3. enter orange jelly in a glass and give orange juice

seaweed ice

ingredients :
250 grams  liquid sugar
50 mL cocopandan syrup
50 grams basil
100 grams seaweed
75 grams kolang kaling
75 grams candied fruits
75 grams gelatin (agar-agar) small pieces
ice cubes

How to make :
mixed all ingredients and served with ice cubes

ALOE VERA COCONUT ICE

ingredients :
750 mL coconut water
100 grams coconut, long shaved
300 grams cucumber, long shaved
1/2 teaspoon basil, soaked
100 grams aloe vera
1/2 tablespoon lime water
100 mL vanilla syrup
200 grams ice cubes

How to Make :
1. mixed all ingredients
2. served with ice cubes

soda fruit pudding

ingredients :
1 pack white gelatinous
100 grams sugar
600 mL water
1/2 kg cantaloupe fruit, shaved
200 mL sweet soda water
basil fruit

how to make :
1. cook white gelatinous, sugar, water until boiling
2. mix cantaloupe fruit
3. pour in a glass, freeze with oblique
4. give sweet soda water and  basil fruit

soursop puding

ingredients :
materials I :
500 mL soursop juice
1 packet white gelatinous
100 grams sugar

materials II :
500 mL liquid milk
1 packet white gelatinous
100 grams sugar

decorator :
200 grams cocktail

how to make :
1. mix all materials I, cook until boiling
2. insert pudding mold
3. mix all materials II, cook until boiling
4. enter on top pudding mold I
5. remove from mold
6. garnish with coctail

orange float

ingredients :
75 grams mandarin orange
100 mL orange juice
150 mL sweetened condensed milk
50 mL fresh milk
50 mL orange syrup
ice cubes
2 scoop vanilla ice cream

how to make :
1. blender all ingredients except ice cubes and vanilla ice cream
2. pour in a glass, give ice cubes and vanilla ice cream on top

apel squash

ingredients :
200 grams apple, small pieces
300 mL apple juice
300 grams ice cubes
1320 mL white soft drinks

How to Make :

1. blender apple, apple juice and ice cubes.
2. pour in a glass, give white soft drinks

purple dream

ingredients :
200 grams grapes
3 slice pineapple
20 mL sugar water
10 mL cocopandan syrup

How to make :
1. blender all ingredients
2. pour into a glass filled with sugar
3. the glass garnished with apple slices, kiwi and grapes

banana ice cream

ingredients :
sweet banana                                              
caramel sauce
topping (chocolate chips, chopped nuts)      
vanilla essence
peanut butter                                                
little rum



How to make :
1. peeled bananas and freeze bananas
2. mix all ingredients except topping
3. give topping on top ice cream...heemm...yummy

Mango citrus

ingredients :
150 grams mango fruit
2 tbs lime liquid
3 tbs honey
100 mL warm water

how to make :
blender all ingredients

watermelon Punch

ingredients :
300 grams watermelon
100 mL watermelon syrup or chocopandan syrup
ice cubes
200 mL sweet soda
How to Make :
1. blender watermelon, syrup and ice cubes
2. enter in the glass and give sweet soda

strawberry milkshake

ingredients :
300 grams strawberry
200 grams strawberry ice cream
200 mL milk
5 tbs strawberry syrup
200 grams ice

How to Make :
1. blender all ingredients
2. enter in the glass, strawberry milkshake can be served

blue ocean ice

ingredients :
150 mL blue soda
ice cubes to taste
1 tbs basil fruits
2 tbs mango syrup

How to make :
1. enter mango syrup in the glass
2. add basil fruits, blue soda and ice cubes