Our body is composed structurally of bones as the primary support. Bone health is considered essential for everyone since weak bones make our life miserable. Essential nutrients for healthy bones can be obtained through various natural foods. The following food types promote healthy bones. 1. Milk Milk has a high calcium content value. Calcium is very necessary for healthy bones since it forms the structural part of the bones. The bones are composed of interlocking calcium crystals performing the role of mechanical support. A glass of fat milk daily can give approximately 300mg of calcium. Females should drink at least two glasses of milk every day for healthy bones. Drinking milk in adulthood often saves one from several bone-related diseases such as osteoporosis. 2. Yogurt Yogurt has numerous medical advantages. No other food product is better than dairy products in ensuring healthy bones. If you are not comfortable with the taste of milk, then you should try eating yogurt as it contains the same amount of calcium as milk. Therefore, eating yogurt is a good alternative and an ideal approach to meeting the bodies daily need for calcium. 8 ounces of plain yogurt contains roughly up to 450 milligrams of calcium. Additionally, yogurt contains numerous different supplements, for example, vitamin D, B, potassium, magnesium, and proteins. Vitamin D is a key segment and the most beneficial of these supplements for making the bones stronger. 3. Cheese Cheese is the most well-known in dairy products. It appears worldwide in various food items as well as in bakeries. Cheese has its own unique heavenly taste. Those individuals who don't consume milk or yogurt can increase the numerous medical advantages they receive by eating cheese. Cheese is loaded with numerous supplements, for example, magnesium, calcium, phosphorus, vitamin B and D. One ounce of Swiss cheese gives 200mg of calcium. Adding a little cheese to your food assists in strengthening your bones. 4. Sardines Sardines are rich in calcium, and vitamin D. Calcium gives basic help to bones while vitamin D increases the power of your body to ingest calcium. 3 ounces of sardines results in the calcium equivalent of a glass of milk. Sardines are rich in vitamin B 12, which ensures low levels of homocysteine in the body. Raised levels of homocysteine, generally, can quicken osteoporosis as well as bone degeneration. 5. Sesame Seeds Eating sesame seeds is a brilliant decision for stronger bones. They contain calcium, phosphorus, vitamin B1, dietary filaments, copper, selenium, and zinc. Calcium and phosphorus help in strengthening the bones. Copper is an antioxidant and plays a protective role by the alignment of collagen fibers within the bones. Zinc helps in keeping osteoporosis at bay. 6. Salmon Anyone wanting to have stronger bones is advised to take food rich in vitamin D as well as Omega 3 fatty acids. These are abundant in salmon. Calcium deposition and absorption into the bones is done by vitamin D while the omega three fatty acids perform protection of the bones against inflammation and damage. 7. Collard greens Collard greens also contain calcium, vitamin K, vitamin D and A. All these components help in strengthening bones. 8. Spinach Spinach is undoubtedly a fantastic source of vitamin K, potassium, calcium, iron, magnesium and vitamin A as well as folate. A cup of spinach is estimated to provide 25% of the total amount of calcium required by the body. All the above nutrients are beneficial for bone strength. 9. Fortified Cereals A good source of vitamin D and calcium. Calcium for strong bones and joints. Vitamin D plays a significant role in bone health. 10. Tofu Many people describe tofu as tasty. However, they are not fully aware of the nutritious content. Tofu has a high calcium content, making it a perfect alternative food for bone health. Tofu is recommended for consumption due to the high content of calcium in it. This is estimated to be 77%, hence, it is highly recommended for the body. 11. Soybeans According to research, soybeans promote the health of an individual through fighting osteoporosis which is a disease related to bone thinning. They contain the natural flavones which are antioxidants necessary for bone protection. However, they provide minimal amounts of calcium so they are mostly valuable as an antioxidant to fight osteoporosis. 12. Beans Beans serve many purposes in the body, including maintaining healthy bones. They are a rich source of protein, as well as calcium, as well as other trace elements. However, they are most preferred because they have a low-calorie value so they can be consumed in high amounts without causing weight gain. 13. Orange Juice According to studies, bones are composed of collagen proteins at the central core, and this cross-link gives structural support to the bones. This is also aided by the interlocking crystals of phosphates as well as calcium. All these nutrients are found in vitamin C, and orange juice is one of the best sources for them. 14. Nuts Nuts, such as walnuts and almonds, contain omega three fatty acids, which are polyunsaturated and powerful antioxidants, which provide protection to bones from many diseases. The antioxidants decrease bone reabsorption through osteoclast inhibition, which is a cell that is responsible for bone matrix breakdown. They also help calcium absorption and prevention of inflammation. 15. Leafy Vegetables Vegetables are known to possess other nutrients needed by the body, especially the green ones. Dark leafy vegetables are a good source of vitamin K, magnesium, folic acid, calcium and potassium hence, they can act as a substitute for dairy products because they provide the same nutrients. 16. Eggs Eggs are also a necessity for the maintenance and growth of bones. Their contribution is due to the possession of vitamin B complex as well as vitamin D. 17. Tuna Apart from the sun, one may opt to use other sources of food that are sources for vitamin D. A good example is tuna fish, which has a good amount of vitamin D, necessary for making the bones to be strong. 18. Kiwi Kiwifruit is a magical food because it is a natural source of vitamin C, which promotes the synthesis of collagen fibers in bones. Similar to oranges, they are also delicious. Sweet prunes also aid the bones in being fracture-free. They are regarded as a super healthy food with research proving that they can efficiently lower the chances of being affected with the osteoporosis infection, as well as fractures, which is good news for women who are in the post-menopausal stage, who usually have a high possibility of suffering from joint and bone problems. The nutrients contained in the prunes include vitamin C, K as well as antioxidants that are essential for maintaining the health of the bones. 19. Meat Proteins Calcium, collagen proteins, and vitamins are the components of our bones. Hence, proteins are a necessity required for not only proper growth, but also the flexibility of the bones. It is, therefore, a requirement that one's diet consists of high protein food as well as meat. However, caution should be taken since too much consumption of meat is harmful to overall health. 20. Apples Apples contain Quercetin, which helps in building collagen, a major component of the cartilage. Apples keep the skin, cartilage and bones healthy and strong. We are dedicated to BIG TIPS to help you get things done more efficiently. You will master how to do everything in a bigger way and live smarter. Topics include Home, Health, Lifestyle, Travel, Technology, Entertainment, Business and Video.
Life has this sneaky way of creeping in and throwing curve balls left and right. Life will always happen. There will always be a busy day at work or family problems or relationship highs and lows or sick children. Once conflict arises, it seems like health and fitness routines go haywire. We seek comfort food or we just don't feel like moving. These are the things that help us stay clear and balanced in both body and mind though! So what do we do when conflict smacks us in the face (and it happens to everyone so if you're reading this - you're not alone)? Avoiding the conflict is not reasonable because we can't always control what comes at us. Figurine out how to navigate through any issues is what needs to happen to stay on track. I think so many times we approach health and fitness goals with an "all or nothing" mindset. For example, you might think your day is ruined because you veered off of your diet with an unhealthy meal or snack. Or, you decided not to workout today because you couldn't do the allotted 60 minutes that you had planned for. Instead of doing something, you may have chosen nothing at all. You gave up on day two of 30 days of clean eating. Do any of those sound familiar? It doesn't have to be all or nothing and something is better than nothing. My tips below might give you some perspective on how to reach your health and fitness goals even when life throws you a curve ball. My philosophy is nourish, movement, mindset. If we can work on nourishing our bodies, moving them mindfully and maintaining a healthy attitude, we can function a little better day by day, week by week, month by month and eventually get into the healthy habits on a regular basis that we need to achieve total body balance. 1. Nourish. Focus on one small thing at a time. Start simple and work from there. Don't expect to change your eating habits overnight. Small changes executed day after day, week after week and so on can lead to really big change. So pick one small nutrition action and practice it for one to two weeks before adding in a new change. Examples: Work on portion control (without regard to food quality), add one colorful food in at each meal, take 15 minutes to meal prep tomorrow's healthy food or omit your sugary after dinner snack (swap it out with a healthy alternative). You could eat slowly and chew your food completely or focus on balancing your meals so that you have protein, carbohydrate and fat at each meal. Omitting processed foods at one to two meals per day is also another great option. These are just some examples but it's up to you to figure out which little step you can take to improve your nutrition. 2. Movement. Take advantage of the time that you DO have. Carve out space in the small pockets of your time. We get fixated on time so often that we don't realize that a little is always better than nothing. For example, it's so easy to think that you have to do a workout for 30 minutes to 1 hour. Wouldn't 15 minutes of that workout be better than nothing though? The answer is yes! So squeeze in what you can, when you can. Get unconventional. Maybe you don't have time to get in a "workout". Do what you can with what you've got. Maybe you take the stairs that day instead of the elevator. Park in the parking space furthest away from the building (gasp!) to get some extra steps in. Stand up from your desk and walk around for a minute every 15 or 20 minutes. Run around at the playground with your kids. Movement doesn't always have to be in the form of a straight up 30 minute HIIT workout. It can be moving and active - outside or inside. What are the ways that you could get in some more movement? Move mindfully. Pay close attention to your body and what it's trying to tell you. Your body and energy levels will fluctuate day by day so take advantage of more vigorous workouts when you can and also add in active recovery, lighter workouts or even yoga or stretching when necessary. 3. Mindset. Don't give up. Don't throw in the towel on eating right and moving your body. It's seems easy to take the "all or nothing" approach but that's not necessary. Something is always better than nothing.Don't beat yourself up! Life ebbs and flows for everyone. Take a look at where you're at right now and what you can make work right now. The most important thing is to honor where you're at. Only you know what you're capable of at this point in your life. Make sure the small steps you take are 100% doable for you and your lifestyle. Small steps over time can add up to big change. Article Source: http://EzineArticles.com/9988873

Renungan Penuh Air Mata : Selamat Jalan Suamiku Tercinta, Merupakan Kisah Nyata!

SurgaTausiah - Karena sesudah kesulitan itu ada kemudahan. Sesungguhnya sesudah kesulitan itu ada kemudahan…”(Q.S. Al Insyirah : 5-6)

Darimana aku harus memulai menulisnya ya, kenangan yang luar biasa, dan subhanallah.. Maha Besar Allah dengan segala takdirNya…

Sekitar 23 bulan yang lalu, Saat ucapan akad nikah itu dia ucapkan didepan orang tuaku.. ketika itu aku merasa bahwa statusku telah berubah menjadi seorang istri dari suami yang soleh dan baik..

Hari-hari yang kami lalui itu selalu dengan syukur pada Illahi Rabbi… Ya Allah terima kasih, engkau telah mengirimkan padaku seorang suami yang sabar, rendah hati, dan sangat menyayangiku..

Subhanallah, Allahu Akbar. Hari-hari kami lalui dengan penuh kebahagiaan dan penuh senyuman juga harapan. Kami susun lembaran rencana hidup kami yang akan kami lakukan..

Hm..hm..2 bulan setelah menikah, tepatnya Bulan Syawal tahun 2006, pagi itu terasa pusing sekali diriku, terasa berkunang-kunang. Ternyata, alhamdulillah Allah menitipkan janin kecil pada kami. Subhanallah, ada janin kecil dalam rahimku..

Allahu akbar, hari-hari kami lalui dengan semangat yang membara, karena sebentar lagi akan lahir putra kami.. hm.. hm.. rasanya tak sabar menunggunya.. Kami berdua tetap beraktivitas seperti biasa, kuliah S2 kami tetap kami lalui. Karena kami memang punya kewajiban untuk menyelesaikan S2 kami masing-masing…

Tak terasa, kehamilan 6 bulan tiba..hm.. Badanku sudah mulai gemuk, tetapi belum begitu gemuk kata teman-temanku..

Tiba saatnya suami tercinta bertolah ke Netherland, untuk melanjutkan S2nya. Rasanya begitu berat, ditengah kehamilan yang menginjak usia 6 bulan, 3 bulan lagi saatnya untuk melahirkan.. tetapi bagaimanapun juga dalam pikiranku, aku hanya ingin melihat suami tercinta berhasil dalam hidup dan kuliahnya. Dengan penuh suka cita dan linangan air mata aku melepas kepergiannya di Bandara Adisucipto..

Ujian pernikahan kami tidak sampai disini, suamiku ternyata mendapatkan sedikit ujian tentang penerbangannya. Dia harus “delay” satu hari di Malaysia. Dengan anakku yang masih ada diperutku, aku mencoba mengurus tiket penerbangan suamiku.. Hm..ditengah kelelahan yang menderam ternyata ada kepuasan batin ketika dengan keikhlasan membantu sang suami tercinta. Semoga Allah meridhoi langkah ini, menjadikan pahala atasku untuk berkhidmat kepada suami tercinta..

Hari-hari di Netherland, terasa begitu lama. Komunikasi lewat handphone dan yahoo messenger merupakan cara kami untuk tetap berkomunikasi, walau memang pulsa membengkak, tetapi tidak jadi masalah bagi kami. Beliau selalu bilang “De, insya Allah ada gantinya sayangku..”.

Linangan airmata kerinduan untuk bertemu dengan suami terus mendera, akan tetapi semangat untuk mendukungnya, untuk memberikan motivasi padanya mengalahkan segala kelelahan.

Bulan Juni tiba, ujian S2 ku segera digelar sambil menunggu kehadiran suami tercinta dari negeri orang. Hari-hari terus menunggu kepulangannya, hingga tanggal 26 Juni tiba. Saat itu aku selesai ujian semenster 2 S2 ku, pulang jam 5 sore. Bahagia sekali, insya Allah nanti malam berjumpa suami tercinta.

Alhamdulillah, “sayangku, insya Allah nanti malam ketemu Ayah..” jam 20.30 aku bertolak ke Bandara untuk menjemput suami tercinta. Alhamdulillah, airmata ini menetes ketika melihat beliau memelukku, mencium keningku tanda kerinduan yang terpendam. Subhanallah, rasanya bahagia sekali ketika berjumpa dengannya setelah terpisah 3 bulan lamanya.

Hm..hm..rasa lelah mendera kami berdua, malam itu seolah cerita tiada habisnya. Alhamdulillah, mas bisa menunggu putra kita lahir di dunia, insya Allah. bahagianya rasanya kembali bisa berkumpul dengan suami..

Keesokan paginya, suami mohon ijin untuk istirahat ditengah kelelahannya dari Belanda. Tetapi, jam 08.30 pagi…aku bilang “mas, kayaknya kita harus ke rumah sakit..” Tiba-taba air ketubanku pecah, dan panik…tetapi dengan ketenangan suamiku, akhirnya kami ke Rumah Sakit Ibu dan Anak untuk bersalin..

Alhamdulillah sudah bukaan 1. Tetapi ketuban itu terus dan terus keluar, hingga pukul 11.30 alhamdulillah sudah bukaan 8, kemudian jam 12.30 alhamdulillah bukaan 10. Persalinan dijelang, aku masuh ruang persalinan ditungguin oleh suami tercinta. beliau tak hentinya melafadzkan dzikir sambil memegang erat tanganku yang sedang berusaha untuk melahirkan. Sampai jam 15.30 anakku juga belum lahir.. Kami masih berusaha sekuat tenaga untuk proses persalinan normal.

Suamiku tak henti-hentinya meneteskan airmata ketika melihatku melalui proses persalinan. Dokterpun masuk mengontrol kami, kemudian hati kami berdua dikejutkan dengan kata-kata “Denyut jantungnya melemah,..” tetapi kekuasaan Allah, 5 menit kemudian diperiksa alhamdulillah normal. Kemudian pukul 16.00 diputuskan untuk operasi caesar. Dan kamipun menyanggupinya.

Alhamdulillah jam 16.45 putra kami lahir, laki-laki dan kami beri nama Asfarizal Abdurrahim

Fadiyya Alfauzan. Alhamdulillah, hidupnya mancung seperti ayahnya, hampir semuanya mirip ayahnya. Suamiku menangis tak henti-henti…. bersyukur kepada Allah, setiap hari beliau melantunkan hafalan surat-surat dalam AlQuran, juz 29 yang sering ia bacakan untukku dan putraku dengan hafalan beliau.

Kebahagiaan menyelimuti kami berdua, dan putra kami ajak untuk kuliah S2..

Alhamdulillah suami hampir selesai S2, dan Allah memberikan kemudahan baginya untuk S3. Akan tetapi sebelum bulan November beliau harus selesai S2nya. Ditengah kesibukan kami sebagai orang tua baru, kami harus bekerja sama untuk menyelesaikan S2 suamiku. Alhamdulillah sesuai dengan rencana.

Tiap malam aku menemaninya dan membantunya untuk menyelesaikan S2nya, dan kemudian ditambah lagi dia harus membawa jurnal yang akan dipresentasikan ke Thailand. Alhamdulillah jurnal diterima oleh pihak penyelenggara, dan beliau dijanjikan untuk S3 ke Jepang, Nagoya University apabila beliau bisa menyampaikan paper di seminar dengan baik.

Hari keberangkatan tiba, tanggal 2 November 2007. dengan sukacita beliau bertolak ke Thailand, dengan ‘sangu” akan menjadi pembicara disana. Sms demi sms kuterima dengan penuh kebahagiaan dan sukacita. Alhamdulillah, sang promotor menyetujui beliau untuk melanjutkan S3 ke Jepang. beliau sms, “Alhamdulillah istriku tercinta, mas bisa berangkat ke Jepang karena Pak Profesor menerima pemaparan mas dengan baik, insya Allah”. Alhamdulillah, puji syukur kehadirat Allah SWT yang telah memberikan kemudahan bagi kami berdua.

Berita gembira itu masih kusimpan dalam handphoneku, dan juga semangat yang dia berikan padaku: “Bunda, alhamdulillah kita punya kehidupan sendiri yang kita bisa bersama berjuang dan meraih impian. Semangat ya bunda, doa ayah selalu terucap untukmu”. Subhanallah, beliau sangat menyayangiku, selalu mengobarkan semangat untukku.

Tanggal 4 November, sms demi sms masih kuterima hingga jam 12.45. Kubalas sms itu dan masuk hingga jam 14.00. kebahagiaan menyelimuti hidup kami, dan tak kami duga dan tak kami sangka, ternyata Allah punya rencana besar buat kami.

Jam 15.00 waktu Thailand, suamiku mengalami kecelakaan speedboad, dan Innalillahi wa inna ilaihi rojiun, dia berpulang kepada Allah Sang Maha Pencipta. Kabar itu kuterima jam 21.30 malam, ketika berita itu disampaikan padaku, aku hanya bisa mengambil air wudhu kemudian menangis dihadapan Allah, sholat sunnah 2 rokaat untuk menguatkan hatiku, hingga yang keluar hanyalah “Innalillahi wa inna illaihi roji’un. Allahuma Ajirnii fii mushibati wakhlufli khoiru minha…” Ya Allah berilah aku pahala atas ujian ini, ringankanlah ujian ini, dan gantilah dengan yang lebih baik…”

Linangan airmata tak henti dari mataku, bibirku kelu untuk berucap apapun, aku tak kuasa menahan tangis ketika orang2 mulai berdatangan untuk mengucapkan bela sungkawa padaku. Hanya lantunan “Laa haula wa laa quwwata illa billah” yang mampu aku ucapkan untuk menguatkanku.

Hari senin, aku masih menantikan kepulangan jenazan suami tercinta. Kupenuhi dengan sholat, entah sholat sunah apapun aku usahakan lakukan agar aku tetap khusnudzon sama Allah, begitu berat rasanya hati ini untuk menerima takdir Allah. Putraku masih 4 bulan. Senin, pembicaraan panjang tentang pemulangan suamiku, dan aku menhandle sendiri. Semuanya bermusayawarah denganku tentang kepulangan jenazah suamiku.

Hari selasa tiba, jadwal kepulangan suamiku memang sesuai dengan jadwal kepulangan yang direncanakan. Hanya yang berbeda adalah wujudnya. Dia berpulang dalam keadaan membujur kaku tak berucap sedikitpun. Aku ingin menjemputnya dalam pelukanku, akan tetapi dia sudah dibungkus peti jenazah dengan rapi dan di atasnya adalah surat2 kematian untukku, bukan pesan indah darinya tetapi pesan dari KBRI di Thailand.

Selasa, 6 November 2007, kami keluarga besar beserta tim dari UGM menjemputnya di bandara AdiSucipto. Aku tak mampu untuk meguasai diriku, airmata keluar tak terasa sebagai wujud cintaku padanya. Laa haula walla quwwata tak henti dari bibirku, sambil menggendong putraku aku menyapa suamiku.. “Assalamu’alaikum sayangku, cintaku…Selamat datang suamiku tercinta..” Aku hanya mencium peti jenazahnya, bukan dirinya. Allahu Akbar..

Sampai di rumah duka, peti jenazah dibuka, subhanallah, allahu akbar, suamiku tersenyum di peti jenazah itu. Berulang kali aku mengusap wajahnya, dan air mataku kutahan dengan sekuat tenagaku. Aku menemaninya di dekat peti jenazah suamiku..

Pemakamanpun tiba, aku menemaninya hingga beliau dimasukkan ke dalam liang lahat. Dan itu untuk terakhir kalinya aku memandang suamiku tercinta, tetesan airmata membaasahi pipiku.. Aku tak mampu untuk berucap apapun kecuali lantunan doa untuknya untuk suami tercinta…

Aku pulang dari makam dengan langakh gontai, tetapi aku ingat anakku…

Selamat Jalan suamiku tercinta, semoga Allah mengampunimu.. engkau pergi ke Thailand dalam rangka menuntut ilmu dan menyebarkan ilmu, dan juga memperjuangkan keluargamu dan masa depanmu. Banyak yang mengatakan engkau syahid suamiku, karena engkau meninggal tenggelam.

Suamiku tercinta, selamat Jalan…Semoga Allah mengampuni dosa-dosamu, melapangkan kuburmu, menerangi kuburmu, dan menjadikan kuburmu sebagai bagian dari taman surgaNya..

Aku sangat mencintaimu suamiku..

(Semoga Allah memberikan kekuatan kepada saya dan putra saya untuk melanjutkan perjuangan demi ridhoNya..)

Semoga bermanfaat dan Dapat Diambil Hikmah-Nya …

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