Lindungi Kulit Dengan Tabir Surya SPF 15!

 Cuaca panas seperti ini bisa bikin kulit kamu jadi kering dan rusak loh! Apalagi, kalau kamu berencana untuk pergi ke pantai. Kamu wajib memakai Tabir Surya di kulit agar mendapakan perlindungan dari sinar UV jahat. Penyerapan sinar UV, baik UV A maupun UV B, memberi banyak pengaruh buruk bagi kulit kamu.

Tapi banyak juga orang yang belum menyadari kalau sinar matahari itu buruk terhadap kulit. Pengaruh buruk sinar matahari bisa dirasakan mulai dari kulit yang berubah kecoklatan yang tak merata (uneven skin tone), kulit terbakar (sunburn), noda atau flek hitam (freckles), dan photoaging (kerutan). Wihhh, pasti kamu gak mau kan kalau kulit kamu jadi cepet tua.

Nah, maka dari itu penggunaan Sunblock itu penting kan! tapi ketika memilih krim tabir surya, ada beberapa hal yang harus kamu diperhatikan, yaitu adanya label SPF, PA, dan antioksidan di dalamnya.

1. SPF
SPF (sun protection factor) adalah perlindungan dari radiasi UV B. Biasanya SPF diikuti oleh angka-angka, seperti SPF 15, SPF 30, atau SPF 50. Masih bingung untuk menentukan kebutuhan SPF kamu? Semakin besar SPF bukan berarti produk tersebut semakin bagus dalam melindungi kulit kamu. Angka pada SPF tidak menunjukkan seberapa besar radiasi yang bisa ditahan, melainkan menunjukkan berapa lama losien ini mampu menahan radiasi matahari. Pemilihan angka SPF sendiri tergantung dari lokasi serta aktivitas yang dilakukan. Untuk kulit Indonesia, jika hanya melakukan aktivitas normal (lebih banyak di dalam ruangan) cukup gunakan krim tabir surya dengan SPF 15.

2. PA
Mungkin banyak yang tidak tau elemen yang satu ini. PA memang kurang dikenal dibandingkan SPF. PA merupakan singkatan dari protection grade of UV A, sehingga PA ini merupakan perlindungan terhadap radiasi sinar UV A. Jika SPF diikuti dengan angka, maka lambang perlindungan PA diikuti dengan lambang + . Ada tiga tipe perlindungan sinar UV A, yaitu PA+, PA++, PA+++. Semakin banyak lambang + nya, berarti semakin lama melindungi kulit dari radiasi.

Untuk mengetahui seberapa banyak kebutuhan PA untuk kulit, hitung protection factor of UV A (PFA) terlebih dulu. Caranya dengan menghitung minimal persistent pigment darkening (MPPD)  kulit yang terlindungi, dibagi dengan MPPD kulit yang tak terlindungi.

MPPD merupakan jumlah bagian kulit yang berubah warna menjadi kecoklatan akibat terbakar sinar matahari dalam satu bagian. Jika hasil pembagian ini memiliki angka 2-3, maka PA yang dibutuhkan adalah PA+; untuk angka 4-7 membutuhkan PA ++; dan lebih dari 8 membutuhkan PA+++.

3. Antioksidan
Nah, fitur satu ini gak kalah penting juga loh! Ketika kamu memilih krim tabir surya, sebaiknya pilih juga kandungan antioksidan di dalamnya. Kandungan antioksidan berfungsi untuk menjaga kesehatan kulit dan mencerahkannya. Misalnya, pilih yang ada kandungan vitamin A, C, B3 dan yang lainnya. (yahoo.com)

So,  kamu perlu memilih Tabir Surya yang cocok untuk kulit kamu dan juga aktivitas yang dilakukan. Ada satu produk nih yang secara rutin aku pakai ketika aku beraktivitas diluar setiap hari.

Marina UV White dengan extra SPF 15

 Produk Marina ini membuat Kulit Tampak Lebih Putih Merata dengan perlindungan Extra Terpapar sinar matahari membuat warna kulit menjadi gelap dan tidak merata.  Lotion yang melindungi kulitmu dari sinar matahari optimal melindungi dari 94% sinar UV, sehingga kulit tampak lebih putih merata dan menjaganya tetap putih dengan:

• SPF 15 sebagai UV B Protection yang melindungi dari paparan sinar matahari
• PA+ sebagai UV A Protection yang membantu menghambat proses penggelapan kulit
• Biowhitening Complex dari Yogurt dan Vitamin B3 yang kaya akan nutrisi, bekerja membantu mencerahkan warna kulit, sehingga tampak lebih putih merata

Wah, dengan fitur-fitur yang di sediakan maka dari itu Marina UV White dengan extra SPF 15 aku pakai. Jadi tunggu apalagi, lindungi kulit kamu sekarang sebelum kamu terlambat.... Ciao!

Regards,

Riko Ardiansyah

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Why did men stop wearing High Heels?

For generations they have signified femininity and glamour - but a pair of high heels was once an essential accessory for men.

Beautiful, provocative, sexy - high heels may be all these things and more, but even their most ardent fans wouldn't claim they were practical.
They're no good for hiking or driving. They get stuck in things. Women in heels are advised to stay off the grass - and also ice, cobbled streets and posh floors.
And high heels don't tend to be very comfortable. It is almost as though they just weren't designed for walking in.
Originally, they weren't.

"The high heel was worn for centuries throughout the near east as a form of riding footwear," says Elizabeth Semmelhack of the Bata Shoe Museum in Toronto.

Good horsemanship was essential to the fighting styles of the Persia - the historical name for modern-day Iran.
"When the soldier stood up in his stirrups, the heel helped him to secure his stance so that he could shoot his bow and arrow more effectively," says Semmelhack.
At the end of the 16th Century, Persia's Shah Abbas I had the largest cavalry in the world. He was keen to forge links with rulers in Western Europe to help him defeat his great enemy, the Ottoman Empire.

So in 1599, Abbas sent the first Persian diplomatic mission to Europe - it called on the courts of Russia, Norway, Germany and Spain.
A wave of interest in all things Persian passed through Western Europe. Persian style shoes were enthusiastically adopted by aristocrats, who sought to give their appearance a virile, masculine edge that, it suddenly seemed, only heeled shoes could supply.

As the wearing of heels filtered into the lower ranks of society, the aristocracy responded by dramatically increasing the height of their shoes - and the high heel was born.
In the muddy, rutted streets of 17th Century Europe, these new shoes had no utility value whatsoever - but that was the point.
"One of the best ways that status can be conveyed is through impracticality," says Semmelhack, adding that the upper classes have always used impractical, uncomfortable and luxurious clothing to announce their privileged status.
"They aren't in the fields working and they don't have to walk far."

When it comes to history's most notable shoe collectors, the Imelda Marcos of his day was arguably Louis XIV of France. For a great king, he was rather diminutively proportioned at only five foot four (1.63m).
He supplemented his stature by a further 10cm with heels, often elaborately decorated with depictions of battle scenes.
The heels and soles were always red - the dye was expensive and carried a martial overtone. The fashion soon spread overseas - Charles II of England's coronation portrait of 1661 features him wearing a pair of enormous red, French style heels - although he was over six foot tall (1.85m) to begin with.
In the 1670s, Louis XIV issued an edict that only members of his court were allowed to wear red heels. In theory, all anyone in French society had to do to check whether someone was in favour with the king was to glance downwards. In practice, unauthorised, imitation heels were available.

Although Europeans were first attracted to heels because the Persian connection gave them a macho air, a craze in women's fashion for adopting elements of men's dress meant their use soon spread to women and children.

"In the 1630s you had women cutting their hair, adding epaulettes to their outfits," says Semmelhack.
"They would smoke pipes, they would wear hats that were very masculine. And this is why women adopted the heel - it was in an effort to masculinise their outfits."
From that time, Europe's upper classes followed a unisex shoe fashion until the end of the 17th Century, when things began to change again.
"You start seeing a change in the heel at this point," says Helen Persson, a curator at the Victoria and Albert Museum in London. "Men started to have a squarer, more robust, lower, stacky heel, while women's heels became more slender, more curvaceous."

The toes of women's shoes were often tapered so that when the tips appeared from her skirts, the wearer's feet appeared to be small and dainty.

Fast forward a few more years and the intellectual movement that came to be known as the Enlightenment brought with it a new respect for the rational and useful and an emphasis on education rather than privilege. Men's fashion shifted towards more practical clothing. In England, aristocrats began to wear simplified clothes that were linked to their work managing country estates.
It was the beginning of what has been called the Great Male Renunciation, which would see men abandon the wearing of jewellery, bright colours and ostentatious fabrics in favour of a dark, more sober, and homogenous look. Men's clothing no longer operated so clearly as a signifier of social class, but while these boundaries were being blurred, the differences between the sexes became more pronounced.
"There begins a discussion about how men, regardless of station, of birth, if educated could become citizens," says Semmelhack.
"Women, in contrast, were seen as emotional, sentimental and uneducatable. Female desirability begins to be constructed in terms of irrational fashion and the high heel - once separated from its original function of horseback riding - becomes a primary example of impractical dress."
High heels were seen as foolish and effeminate. By 1740 men had stopped wearing them altogether.
But it was only 50 years before they disappeared from women's feet too, falling out of favour after the French Revolution.
By the time the heel came back into fashion, in the mid-19th Century, photography was transforming the way that fashions - and the female self-image - were constructed.
Pornographers were amongst the first to embrace the new technology, taking pictures of naked women for dirty postcards, positioning models in poses that resembled classical nudes, but wearing modern-day high heels.
Elizabeth Semmelhack believes that this association with pornography led to high heels being seen an erotic adornment for women.

The 1960s saw a return of low heeled cowboy boots for men and some dandies strutted their stuff in platform shoes in the 1970s.
But the era of men walking around on their toes seems to be behind us. Could we ever return to an era of guys squeezing their big hairy feet into four-inch, shiny, brightly coloured high heels?
"Absolutely," says Semmelhack. There is no reason, she believes, why the high heel cannot continue to be ascribed new meanings - although we may have to wait for true gender equality first.

"If it becomes a signifier of actual power, then men will be as willing to wear it as women."

Regards,

Riko Ardiansyah

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The Victor

The Victor

If you think you are beaten, you are.
If you think you dare not, you don't. 
If you like to win but think you can't, 
It's almost a cinch you won't. 

If you think you'll lose, you're lost. 
For out in the world we find
Success begins with a fellow's will. 
It's all in the state of mind. 

If you think you are out classed, you are. 
You've got to think high to rise. 
You've got to be sure of your-self before
You can ever win the prize. 

Life's battles don't always go
To the stronger or faster man. 
But sooner or later, the man who wins
Is the man who thinks he can.

Regards,

Riko Ardiansyah

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Life is so Short

Life Is Short

We grow to old loaded by remorse…
...for things that has not done...
...for words that has not said...
...for love not to be shown...

Life is too short.
Rather than regretting tomorrow,
do all what makes you happy today.

Regards,

Riko Ardiansyah

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Be a Socialite When You lose your MOOD!

Whether we are extrovert or introvert there are times that we have no mood to socialize with other people but we are in the area of social-situation where we are forced to be a Socialite. I think it’s normal when we feel boring in a certain condition! Base on my experience and some articles that I found in this borderless world I’d like to sum up the reason “Why you might not in the mood to hit up a social event, and deal with them accordingly.”

You're Tired and Don't Feel Up to It

From my own perspective, "being tired and not feeling up to it" are the two most commons reasons why I don't like to go out—and it's easily the most common thing I hear from friends. Sometimes you don't have a choice though, and you have to get out and socialize regardless.

In this case, the trick is in forcing yourself to wake up a little in hopes that you'll be up to socialize when you're awake. As ridiculous as it sounds, a short bout of exercise is a simple way to get a little energy, and a quick walk around the block might restore your energy.

Caffeine, of course, does the trick, but has its share of downsides. If you don't want to resort to caffeine, it might be best to hit your bodies other fuel source: food. As WebMD points out, certain complex carbs found in whole-grain foods are a great way to get a quick energy boost when you need it. Oftentimes, you just need to get a little extra fuel in your system and you'll be good to walk into any social situation with your head high and your brain tuned for conversation. 

There Will Be People There You Don't Like

So, your main cause for concern is that your arch-enemy is going to be there. It's okay, we've all been there, and it's a perfectly reasonable excuse not to go somewhere. But you don't have to let it stop you being sociable.

The easiest way around this is to try and time your entrance or exit so you don't actually run into the people you don't like, but that's not always a possibility. Sometimes you have to face up to them.

In most cases, running into someone at a social function who you don't like is no different than working with someone you don't like. You can deal with the situation the same way. As we've talked about before, you might have to dig deep and figure out why you don't like a person. Perhaps, once you figure out the why, you can move on and have a perfectly good time.

Of course, that's not always the case. Sometimes you just don't like people. If it's a big problem, it might be time to step up and tell someone you don't like them. It's not an easy task, and half the battle is preparing yourself to deal with the conversation. Just remember, we all have people in our lives we don't like—before you go confronting someone ask yourself, "What's my objective in telling someone I don't like them?" If you don't have a good reason, it's probably best to just avoid them. 

You Hate Small Talk

The majority of people out there don't like small talk, but we all do it. Thankfully, you have a ton of tactics to make small talk bearable.

One of the best ways to deal with small talk is to turn it into an actual conversation. You can do this pretty easily by mentioning small details until something sticks, or even just by learning the right questions to ask. If you're struggling to think of questions question, the FORD technique (family, occupation, recreation, dreams) is a simple way to come up with interesting topics.

Once you find that question, it's time to listen. One thing I've learned over the years from being horribly awkward at small talk is that people love to talk about themselves, and the more you allow them to do so, the more they'll like you. The trick, in this case, is all about finding that middle ground where you're both interested in something, and then just letting them talk about it while listening intently. Not only do you walk away with a whole new perspective of the world, you also make a new friend who you won't have to have small talk with anymore. 

You're Stressed Out or Preoccupied with Something Else

Stress can wreck havoc on your body, and if you're stressed, going out and socializing is likely the last thing you want to do.

The problem is that dealing with stress depends a lot on where it's coming from. The best ways to deal with acute stress are to relax, give yourself some time, and talk it out with those around you. If you're stressed about the social obligation itself, it's not a bad idea to change your expectations, try and stop stress before it starts, and remember that sometimes the best way to deal with it is to do something unusual. Perhaps being sociable is exactly what you need. Some people just plain don't like socializing, and that's totally fine. But on those occasions when you're forced out (or you force yourself out), knowing the reasons why you don't want to socialize, and tackling them ahead of time, can help make the experience much more enjoyable.

Regards,

Riko Ardiansyah

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Epic Halloween 2012

The Two Coffins

In yonder old cathedral
A lovely coffins lie;
In one, the head of the state lies dead,
And a singer sleeps hard by.

Once had that King great power
And proudly ruled the land--
His crown now is on his brow
And his sword is in his hand.

How sweetly sleeps the singer
With calmly folded eyes,
And on the breast of the bard at rest
The harp that he sounded lies.

The castle walls are falling
And war distracts the land,
But the sword leaps not from that mildewed spot
There in that dead king's hand.

But with every grace of nature
There seems to float along--
To cheer again the hearts of men
The singer's deathless song.

Today is a creepy Halloween’s Celebration! The first Halloween Party in my life was cool. I really enjoyed when I make-over my face with a hard and comedogenic make-up which is worsening my pure face. Maybe that’s the only reason that I have to negate that I love Halloween damn Much! This big commemoration was in IEC *my work place* and I decided to be a vampire desperately which actually inspired by “The Dark Shadow’s Movie” that is a comedy film.

So after teaching, we started decorating the room as creepy and Drippy as possible. Me and Meiny *my teammate* had an idea to take the tree branches to be an object of our decorating idea. As time passed by, We were decorating it as quick as possible as we have only a limit time (2 hr). So, the room is not scary in the end. There’s also no have a sence of a vampire. I think it’s just another random Halloween decors. After finished decorating, we dressed up into the figure that I planned to be, “The Collins”. And this is a final Makeover. 

When the bell rang, it signified the children have come. So we’re ready to welcome children. I putted on my fang and fix my mascara. The first group was scared by us *it’s mainly because Meiny screamed so loud to them XD* but when the second group came and the disastrous Halloween started. First, we lost the clue of the game, mainly because the children took it. Secondly, my mom’s antique glass was broke up because, the children nudged it *I’ll be SAFE until my mom realize it*. Thirdly, the tree’s branches collapsed X(. and finally we didn’t have any decoration left. But overall, today is so awesome. I can’t wait for he next HELLoween. Boooo~ Booooo! Candy! Chocolate! Eh?? (X_x) 

Regards,

Riko Ardiansyah

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i-Stage Debating and Public Speaking Training

Hey! what's up, buddy! Thank God I've just make a group page of my new company focus "i-Stage". Here's the Description! cekidot!

Motto: Dare Speak on My Stage!

Public speaking is the process of speaking to a group of people in a structured, deliberate manner intended to inform, influence, or entertain the listeners. It is closely allied to "presenting". Today, people believe that Public Speaking is so important to be mastered and it's counted as the Soft-Skill to boost their career. Therefore, they start to learn about Public Speaking.

 The purpose of public speaking can range from simply transmitting information, to motivating people to act, to simply telling a story. Good orators should be able to change the emotions of their listeners, not just inform them. Public speaking can also be considered a discourse community. Interpersonal communication and public speaking have several components that embrace such things as motivational speaking, leadership/personal development, business, customer service, large group communication, and mass communication. Public speaking can be a powerful tool to use for purposes such as motivation, influence, persuasion, informing, translation, or simply ethos.

Basically, i-Stage is established to guide, coach and enlighten the learner to develop the confidence to Speak-Out your logical opinion and idea on your Stage.  

i-Stage Programs :

1.       Debating

2.       Speech

3.       News casting

4.       Presentation skills

Contact Person:

1.       Riko

Phone Number  : +62 881 1175 930

Email                     : RikoArdiansyah@email.com

2.       Reza

Phone Number  : +62 888 1497 476

"I've never undergo Stage-Fear. That fascinates people."

Regards,

Riko Ardiansyah

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Tips Kulit Putih - Tradisional

Memiliki Kulit Putih dan sehat merupakan dambaan setiap manusia di dunia. apalagi bagi kaum perempuan, memiliki Kulit Putih yang sehat, bersih, lebut dan cerah pasti impian bagi mereka khususnya di Indonesia yang mayoritas beranggapan kalau putih itu bersih dan murni.

Namun untuk membuat kulit anda seperti demikian tidaklah mudah, namun tidak juga sulit. Yang jelas sangat berpengaruh dari makanan yang anda konsumsi setiap hari. Kali ini aku akan mengupas habis tentang bagaimana mendapatkan Kulit Putih dari bahan-bahan alami yang sebagian merupakan pengalaman pribadi.

Dalam mencapai kulit putih yang diimpikan kamu harus mengkonsumsi banyak buah-buahan dan sayuran. Ini beberapa makanan yang membantu menyehatkan kulit kamu :

 Tomat

          Hasil penelitiannya menunjukkan bahwa peserta dengan mengkonsumsi buah tomat sebanyak lima sendok pasta tomat kaya lycopene setiap hari selama tiga bulan yang memiliki perlindungan 25 % lebih banyak terhadap pancaran sinar matahari. Selain itu, buah tomat juga merupakan makanan yang dapat menjadikan kulit mempunyai lebih banyak kolegen untuk mencegah kulit menjadi kendur.

Strawberi

           Menurutnya Segelasnya strawberi terdapat 130 % vitamin C, yaitu suatu zat yang kuat untuk meningkatkan pengeluaran serat kolegen. Kolegen sendiri berfungsi untuk membantu kulit tetap stabil dan lembut. Semakin banyak vitamin c yang di konsumsi maka semakin sedikit garis-garis yang muncul di kulit

 Telur

          Telur mengandung zat Lutein dan Zeaxanthin,yang berfungsi untuk mencegah kerusakan kulit akibat sinar Ultraviolet. Di samping itu telur juga dapat membuat kulit lebih lembut,tegang dan lembap.

Soya

          Soya adalah makanan yang kaya akan Isofl Avon Soya yang lazim di sebut dengan Aglycone seperti tempe. Sebuah penelitian mengatakan bahwa kedutan halus dan ketegangan kulit akan meningkat apabila perempuan berusia di atas 30 sampai 40 tahun. Oleh sebab itu perbanyak konsumsi soya setiap hari.

Selain mengkonsumsi buah dan sayuran kamu juga harus melakukan treatment-treatment khusus yang wajib dilakukan untuk memaksimalkan kualitas kulit kamu. Dan bahan-bahannya juga masih alami kok! Jadi gak perlu khawatir dan dijamin aman deh!  *kok  kayak mau jual obat ya? O.oa*

Jeruk Nipis

Rasa jeruk nipis yang masam bisa membantu membersihkan nikotin yang terdapat pada gigi dan mulut orang yang suka merokok. Di Indonesia jeruk nipis sering dimanfaatkan untuk mengatasi berbagai macam penyakit seperti disentri, sembelit, ambeien, haid tak teratur, difteri, jerawat, kepala pusing atau vertigo, suara serak, batuk, bau badan, menambah nafsu makan, mencegah rambut rontok, ketombe, flu, demam, terlalu gemuk, amandel, penyakit anyang-anyangan (kencing terasa sakit), mimisan, dan radang hidung. Menggunakan jeruk nipis ini ada dua cara. Pertama dengan cara mengkonsumsinya. Karena dengan mengkonsumsi jeruk, kandungan vitamin C yang diserap oleh tubuh akan lebih maksimal. Kedua, menggunakan jeruk nipis dari luar dengan mengusapkan potongan jeruk nipis pada wajah dan kulit bagian tubuh yang dinginkan secara rutin setiap hari

Bengkoang dan Kubis

Gunakanlah sari bengkoang atau sari kubis untuk menghaluskan kulit maupun memutihkan kulit wajah anda, caranya sangatlah mudah: Rebus kubis dalam air kemudian disaring dan gunakan airnya untuk mencuci wajah Anda. Ini bisa membuat kulit wajah menjadi tutih dan halus.

  

Yoghurt

               

Untuk menambah warna cerah dan berseri dunakan yoghurt dengan air mentimun dan oleskan juga pada wajah anda lalu bilaslah dengan handuk bersih sampai bersih dan kering.

Santan

Beberapa bahan lainnya adalah santan kelapa yang berguna untuk memutihkan kulit, biasanya di buat luluran. Caranya gunakan setengah cangkir santan untuk dipakai ke wajah dan tubuh secara menyeluruh.

  

 Madu dan Jus Tomat

Cara lainnya gunakan satu sendok teh madu dengan satu sendok teh jus tomat. Biarkan pada wajah atau tubuh selama 10 menit, kemudian cuci dengan air biasa dan kemudian diamkan 30 menit didalam rumah jangan sampai kena panas matahari dulu.

Air Kelapa dan Jus Nanas

Tips untuk mengatasi kulit kusam dan banyak pixel kulit yang rusak atau mati, gunakanlah air kelapa dan jus nanas. tambahkan multani mitti dan pakaikan ke wajah dan tubuh. Jangan digosok terlalu keras, cucilah dengan es batu atau air dingin sampai bersih dan lihat hasilnya sekitar 1jam kemudian, apakah kulit mati anda telah berkurang?.ulangi beberapa kali untuk perawatan kulit putih dan bersinar ini.

Air Beras

Untuk mendapatkan kulit putih mulus ala wanita jepang, anda hanya membutuhkan beras ketan yang telah dicuci bersih dan sudah ditiriskan. Tujuannya agar menghilangkan kotoran yang ada didalam beras ketan itu.  Setalah ditiriskan, masukkan beras kedalam wadah kantong yang terbuat dari kain satin atau kain katun. Setelah beras dimasukkan secara rapi di dalam wadah kain, tumbuk perlahan lahan beras tersebut sampai halus, namun tidak merusak wadah kain katun atau satinnya. Kemudian celupkan kantong berisi beras yang sudah ditumbuk ke dalam air hangat dan diamkan beberapa menit hingga berubah seperti air susu. Lalu usapkan kantong berisi beras secara merata kedalam tubuh dan diamkan beberapa saat. Setelah itu, kemudian bilas hingga bersih, dan dilakukan secara rutin, dan dipastikan anda akan mendapatkan kulit putih mulus.

Selamat Mencoba semoga berhasil.... kalau berhasil jangan lupa sama ane ya!

 Regards,

Riko Ardiansyah

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Note : N*ked Truth

There are many things

That we don’t want it to happen

But we have to accept it.

Things we don’t wanna know

But we have to learn

And there are a people we can’t live without

But have to let go.

Regards,

Riko Ardiansyah

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45 Life Lesson!

Day by day, people grow....
Time by time, we change..... we are getting old..... wrinkles shaped...... and rest solely underground.
Life is so simple, short, and ironic.
Today, I'd like to share 45 Life lesson written by a 90's years old guy. I hope this will inspire you to drive your life even better after you read this...

45 Life Lesson

1. Life isn’t fair, but it’s still good.

2. When in doubt, just take the next small step.

3. Life is too short not to enjoy it.

4. Your job won’t take care of you when you are sick. Your friends and family will.

5. Don’t buy stuff you don’t need.

6. You don’t have to win every argument. Stay true to yourself.

7. Cry with someone. It’s more healing than crying alone.

8. It’s OK to get angry with God. He can take it.

9. Save for things that matter.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won’t screw up the present.

12. It’s OK to let your children see you cry.

13. Don’t compare your life to others. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn’t be in it.

15. Everything can change in the blink of an eye… But don’t worry; God never blinks.

16. Take a deep breath. It calms the mind.

17. Get rid of anything that isn’t useful.  Clutter weighs you down in many ways.

18. Whatever doesn’t kill you really does make you stronger.

19. It’s never too late to be happy.  But it’s all up to you and no one else.

20. When it comes to going after what you love in life, don’t take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy ling*rie. Don’t save it for a special       occasion. Today is special.

22. Overprepare, then go with the flow.

23. Be eccentric now. Don’t wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words, ‘In five years, will this matter?’

27. Always choose Life.

28. Forgive but don’t forget.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give Time time.

31. However good or bad a situation is, it will change.

32. Don’t take yourself so seriously. No one else does.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn’t do.

35. Don’t audit life. Show up and make the most of it now.

36. Growing old beats the alternative — dying young.

37. Your children get only one childhood.

38. All that truly matters in the end is that you loved.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else’s, we’d

grab ours back.

41. Envy is a waste of time. Accept what you already have, not what you think you need.

42. The best is yet to come…

43. No matter how you feel, get up, dress up and show up.

44. Yield.

45. Life isn’t tied with a bow, but it’s still a gift.

Regards,

Riko Ardiansyah

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100 Nutrition List!

So, let me share with you 100 simple nutrition tips to help you improve your health and vitality:

1. Don’t substitute fruit juices for whole fruits.
2. Eat whole, fresh, unprocessed foods.
3. When buying packaged foods, read the nutrition labels carefully.
4. Never cut any food group out of your diet including carbohydrates.
5. Don’t eat too much or until you’re stuffed.
6. Eat something every four hours.
7. Don’t take more than one all-purpose multivitamin daily.
8. Exercise is important to burn your food efficiently.
9. Before following a nutrition plan, check the credentials of the creator.
10. Keep track of your food intake to know which food group you need to eat more or less from.
11. Eat a variety of foods.
12. Take the skin off before eating chicken.
13. Eat fish at least once a week.
14. Cut back on margarine.
15. When eating outside, watch out for large portion sizes.
16. Desserts should be kept to minimum.
17. Use extra virgin olive oil for salads or whenever suitable.
18. Buy low fat versions of dairy products.
19. Eat oily fish like salmon or sardine at least twice a week (rich in Omega-3)
20. Never smoke after eating.
21. Don’t eat fruits immediately after meal.
22. Replace tea with green tea.
23. Don’t sleep immediately after eating.
24. Apples protect your heart.
25. Bananas strengthen bones.
26. Broccoli combats cancer.
27. Carrots save eyesight.
28. Fish boosts memory.
29. Garlic kills bacteria.
30. Honey increases energy.
31. Lemons smoothen skin.
32. Mushrooms control blood pressure.
33. Oranges support immune systems.
34. Rice conquers kidney stones.
35. Strawberries calm stress.
36. Tomatoes protect prostate.
37. Walnuts lift mood.
38. Yogurt protects against ulcers and helps us digest food better.
39. Eat breakfast.
40. Enjoy soups often.
41. Make a fruit salad at least once a week.
42. Keep a variety of raw vegetables ready in the fridge for quick snacks.
43. Include one dark green and one orange vegetable on your plate every day.
44. Make at least half of your carbohydrate foods whole grain each day (e.g. brown rice).
45. Take a vitamin D supplement daily (the dose should be according to your age).
46. Replace salt with lemon, herbs and spices to flavor foods.
47. Eat a variety of fibre-rich foods everyday including whole grains, fruits, vegetables, and legumes.
48. Minimize your caffeine intake.
49. Purchase leaner meat cuts more often.
50. Eggs, beans, peas and lentils provide a good source of protein and fibre (also are good meat alternatives for vegetarians).
51. When eating out, choose healthier choices.
52. Substitute whole wheat flour for white flour.
53. Keep the skin and peels on fruits and vegetable if possible.
54. Replace fried food with steamed, baked or broiled food.
55. Slow down when you eat.
56. Buy organic products whenever possible.
57. Plan healthy menus as a family.
58. Home-cooked meals always win over eating out.
59. Enjoy preparing meals as a family. It’s a lot of fun.
60. Mustard can be consumed guilt free.
61. Use peanut butter and avocado as healthy fat sources.
62. Eat cabbage to boost cancer-fighting enzymes.
63. Eat lettuce if you have a sleep problem.
64. Dark chocolate is packed with healthy nutrients. Moreover, it improves mood and pleasure.
65. Ginger is called “the universal medicine”
66. Onion is believed to clean the blood among many other health benefits. It is also one of the cheapest vegetables.
67. Use chocolate covered bananas as a healthy dessert.
68. The liver can make more enzymes out of fresh lemon juice than any other food element.
69. Whole oats are famously fiber, minerals, and vitamins rich.
70. Frozen vegetables retain almost all of their nutritional value.
71. Asian food is considered among the healthiest in the world.
72. To make any meal ultra nutritious, just add sea vegetables (can be found in Asian markets)
73. Fasting is one of the oldest therapies in medicine.
74. Spinach is one of the most nutrient-dense foods available that improve brain function.
75. Eggs aid in concentration and improves memory.
76. An orange a day keeps the doctor away!
77. Wait 20 to 30 minutes to have a second helping.
78. Swap soda for water.
79. Pack healthy snacks.
80. Select foods that have minimal saturated fats.
81. Avoid foods that contain more than 10 ingredients.
82. Avoid foods that contain man-made ingredients.
83. 3,500 calories = 1 pound of body weight
84. Spice your meals up.
85. Split your meal with a friend.
86. Avoid open buffets.
87. Eat your favorite foods – even if unhealthy – every now and then.
88. Don’t shop when you’re hungry.
89. Don’t put serving bowls on the table.
90. Protein bars make a good snack.
91. Research healthy restaurants.
92. Start each lunch/dinner with salad.
93. Drinking a glass of ice water can burn 25 calories!
94. Don’t leave yourself dehydrated. Water flushes out fats and toxins.
95. The best healthy cuisines are Indian, Thai, Japanese, Chinese, Mexican and Greek.
96. Buy food in its season (e.g. strawberries in summer).
97. Buy from local farmers.
98. Veggie broth is a great healthy choice.
99. Eat less, enjoy more.
100. Make your own instead of buying in jars.

Regards,

Riko Ardiansyah

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Healthy Skin? Why Not!

What's up, pals! I'm back after my constantly absent from my legendary unproductive slumber. This morning I got a question by a loyal fan *LOL*. She's desperately puzzled by her own curiosity about "How to get a healthy skin? is it possible?" Well, it's not a hard question though. I'll give you a magical and efficacious trick by Dr. cHo *put on the glasses*. Follow these easy step and stay younger. So, read carefully my dear!

Sunblock Cream in your pocket!

Exposure to the harmful ultraviolet radiation from the sun over a long period of time can give rise to many complications as early aging with appearance of wrinkles and some other skin problems including risk of skin cancer.

·       Choose a sunscreen according to your skin type with a SPF of at least 15 and use it when going out in the sun. You may have to use it more than once depending on the length of sun exposure or if you are perspiring or swimming.

·       Try to avoid the sun rays when they are strongest usually between 10.00 in the morning until 4.00 in the afternoon. Moreover protective clothing including long sleeved shirts, long pants with appropriate hats can help reduce direct exposure to the sun.

Diet!

Pay attention to what you eat before wondering which skin care product you should buy amongst the wide range of products. Choose a healthy balanced diet try to include lots of fruits and vegetables, low fat dairy products, plenty of water, whole grains, nuts and lean protein. Try to avoid refined or processed carbohydrates, unhealthy fats and limit sweets. Don’t miss these skin friendly foods in your diet

·       Salmon, Snapper and other fatty fish: These fish are high in omega-3 fatty acids, the good fatty acids which help to reduce production of inflammatory substances by your body, decreases clogged pores and protects the skin from developing wrinkles. Moreover salmon gives you a soft skin with enhanced luster whereas selenium present in snapper decreases the risk of sunburn.

·       Sweet potatoes: They are rich in beta-carotene, an antioxidant which can protect your skin against the damage that sun exposure can cause.

·       Blueberries: They are a high source of antioxidants preventing skin damage caused by sun exposure.

·       Kiwi: Get vitamin C from kiwi. Vitamin C helps in collagen production and maintenance giving you a fresh, healthy and youthful skin.

·       Sunflower seeds: Rich in vitamin E, a powerful antioxidant. It slows the aging of skin.

·       Carrots, apricots, other yellow and orange fruits, spinach and other green leafy vegetables are all skin friendly.

Never Say Never for SMOKING!

Smoking can be harmful to the skin in two ways

·       It deprives the outermost layer of skin of oxygen and nutrients crucial for skin health. This occurs because of reduced blood flow as a result of narrowing of tiny blood vessels present in these layers.

·       Damage to collagen and elastic fibres responsible for the strength and elasticity of skin in addition to the repetitive use of facial muscles during smoking as pursing of lips can contribute to early aging of skin and appearance of wrinkles.

Stress? No No!

Try to manage stress in your life. Identify the sources that put you under stress and take charge of your thoughts, emotions and the way you deal with different problems. Establish a balance between work and home life. Simply managing stress as so can reduce stress related skin problems such as acne break outs and some other skin problems.

Regards,

Dr. cHo

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