KANRU JAPAN, Toronto, ON (2025)

06/17/2024

How to create healthy morning habits
1. Wake up more proactively
The awakening efficiency is high, but the truth is that proactively waking up 10 minutes earlier than you currently do will help you not have to rush into everything. A great assistant to do this is a clock or alarm application on your phone. Alarm ringtone is also one of the factors that determine your mood. Many people often think that if they choose a bell that "startles" the listener, it will be highly effective in waking them up, but the truth is quite the opposite. When you are falling asleep and suddenly an annoying ringing sound rings in your ear, it is likely that when you wake up you will not be very happy and that will bring a heavy mood for a long day.
2. Soak up the sunlight
Morning sunlight not only has the effect of lighting but also helps you be more alert after a night's sleep and regulates human circadian rhythm through stimulating the biological clock.
This is also the best natural source of vitamin D for the body, helping to improve mood and help the production of Serotonin - a chemical in the brain that helps the body stay in a happy state.
3. Exercise your body
Exercising your limbs in the morning after waking up helps reduce muscle tension and activate brain functions more flexibly after an evening of rest. In addition, physical activities increase blood circulation throughout the body, helping you improve cardiovascular health and have a vibrant new day.
4. Enjoy a healthy breakfast
We all know that eating breakfast is good for our health because breakfast helps provide energy for the new day. Starting the day with a balanced breakfast of protein-rich foods like eggs or plain yogurt not only fills the stomach but is also a source of energy to start an effective day of studying and working. Ingredients such as grains, fruits, and vegetables also add important nutrients to the body.
And don't forget to drink enough water. Combining drinking water with sipping a cup of coffee or green tea will help you feel more alert and focused instead of drinking too quickly.

06/17/2024

5 habits that are beneficial to your health every day
1. Eat slowly
One of the healthy lifestyles that everyone should adopt is eating slowly. Normally, it takes about 20 minutes for the brain to receive a signal that the body is full, so eating slowly will help you prevent the risk of consuming too many calories and portions.
2. Socialize with others
Regularly interacting and chatting with people around you is another healthy lifestyle habit you should practice. Connecting and being open with others is a great way to help you feel happier, be more productive, and reduce your risk of health problems.
3. Eat fresh fruit directly instead of drinking juice
In fact, even 100% pure fruit juice can lose nutrients after processing and even cause you to consume more sugar in your regular diet. Therefore, the best way to get ample amounts of vitamin C, fiber, potassium and folic acid is to eat fresh fruit instead of drinking juice.
4. Take balanced and reasonable rest time
Rest is an important time, helping us restore body functions after a long, tiring day of work. You should establish reasonable rest times to make them an essential part of your healthy lifestyle.
5. Cut down on the amount of sugar consumed in your diet
Sugar is an indispensable spice in daily life, however consuming too much sugar will lead to a series of serious health problems, such as obesity, overweight, cardiovascular disease, acne. fish, type 2 diabetes,... Therefore, cutting down on sugar consumption is extremely necessary, helping you prevent the above health risks.

06/17/2024

Sports are good for people with cardiovascular disease
1 Aerobics
Be careful not to do sudden exercises because they will make your heart work harder. This is a type of exercise that is not too heavy and requires a lot of effort, so it is very safe for people. people with cardiovascular disease. For people with cardiovascular problems, they can exercise about 20-25 minutes per session and should practice light exercises about 5 times a week. Besides, you should also be careful not to do sudden exercises because they will suddenly make your heart work harder.
2 Ride a bicycle
Exercising with a bicycle can not only improve muscle flexibility but also help increase heart endurance and promote blood circulation and metabolism. For heart patients, riding an exercise bike at home with an exercise machine will be the safest method of exercise. With an exercise bike at home, you will not be affected by external factors such as weather or traffic and can completely control your workout time.

06/17/2024

Is EXERCISE IN THE NIGHT good? 3 important notes
1. Benefits of exercising in the evening: Improve exercise effectiveness
Is exercising at night effective? The answer is yes. Evening is considered the time when the body reaches its highest performance.
According to a study from the University of Birmingham in the UK, when you exercise in the evening, you can exercise up to 20% longer at a higher intensity than at other times of the day.
In addition, according to Heather Webb, a researcher at Texas A&M University, in the morning, the hormone cortisol is active and can inhibit muscle growth. Meanwhile, the hormone testosterone increases in the evening, potentially promoting muscle growth. Therefore, you will tend to work harder and more effectively when exercising at night.
2. Effects of exercising at night: Improve sleep quality
Many people believe that exercising at night will cause insomnia. So in reality, is exercising at night good for sleep? Absolutely yes if you practice properly.
Researchers have conducted several evaluation experiments comparing the sleep quality of people who exercise at night with those who do not. The results showed that people who exercised at night fell asleep faster and deeper.
3. Benefits of exercising at night: Helps lose weight
Does exercising at night help you lose weight? A scientific article in the journal Experimental Physiology said that exercising late in the day has the ability to reduce levels of the hunger-stimulating hormone ghrelin. Thanks to that, this habit will help you lose or control your weight.
At the same time, evening is when the body is at its highest temperature. This is the right time to burn more calories and lose fat effectively. However, if you want the best weight loss results, in addition to an exercise plan, you need to combine it with a scientific and healthy diet

06/17/2024

Why should you drink warm lemon water in the morning?
1. Strengthen the immune system
Lemons are high in vitamin C and potassium. Vitamin C helps fight colds and potassium stimulates brain and nerve function, helping to control blood pressure.
2. Balance pH
Lemon is an alkaline food. Lemon itself is acidic, but in the body it is alkaline (citric acid is not acidic in the body when metabolized). Having an alkaline body is really important for good health.
3. Helps lose weight
Lemons are high in pectin fiber, which helps fight hunger. People who maintain a more alkaline diet lose weight faster.
4. Supports digestion
Warm water will stimulate the intestines and bowel movements. Lemon also has high levels of minerals and vitamins, helping to eliminate toxins in the digestive tract.
5. Acts as a mild, natural diuretic
Lemon juice helps eliminate unwanted substances because lemon increases the rate of urine excretion in the body. Therefore, toxins are eliminated at a fast rate, helping to keep the urinary tract healthy.
6. Brightens skin
Vitamin C helps reduce wrinkles and dark spots. Lemon juice removes toxins from the blood, making the skin brighter.

06/17/2024

List of foods that cause obesity
1. Cooking oil:
Most cooking oils contain high amounts of omega-6 fatty acids and low amounts of omega-3 fatty acids. An imbalance between these fatty acids in your diet can cause you to gain weight. To limit this situation, you can use olive oil or other cooking oils that balance these two essential fatty acids.
2. Unsaturated fats:
Unsaturated fats are the cause of increasing bad cholesterol and reducing good cholesterol in the body. In addition, they also cause inflammation, causing the body to gain weight and increase the risk of diabetes and high blood pressure. Unsaturated fats are found in deep-fried foods, baked products, packaged foods and fast foods. These foods will cause you to become inflamed and gain weight quickly.
3. Processed foods and red meats:
Red meats contain an inflammatory substance called Neu5Gc. This substance can cause an inflammatory reaction. In addition, red and processed meat can cause cardiovascular disease and cancer. These are the foods that cause inflammation and weight gain without you even noticing.
4. Sugar:
If you consume too much sugar, you can develop obesity, diabetes and tooth decay. Foods that contain high sugar content include soft drinks, fruit juices, cakes, and candy.
5. Refined flour:
This type of flour lacks bran, rice germ, fiber and B-complex vitamins, which will cause blood sugar levels to rise, thus increasing the risk of diabetes and even cancer. You should limit your intake of white bread, white rice noodles, pasta, cookies and cakes.
6. Diet soda:
Many studies show that when we drink something sweet, the body absorbs calories. When calories are absent from artificially sweetened sodas, the body responds by slowing metabolism, responding poorly to insulin, storing fat, or performing abnormal metabolic processes. often. Artificial sweeteners are actually the cause of obesity in the long term.

06/17/2024

The fastest weight loss menu that is safe and not tiring
1 The amount of calories the body absorbs per day
For a diet to bring quick results, the first thing you need to do is understand your body. If you want to gain weight, you need to eat more calories, and vice versa. If you are in the process of losing weight, you need to cut down on the amount of calories your body takes in per day. Once you know the amount of calories you need to absorb daily, and then adjust your diet, your body will definitely get the shape you want.
2 Some diet menus are safe and will not make you tired
Menu 1
Breakfast: After waking up, the body needs to absorb nutrients for the organs to function, so you absolutely should not skip breakfast. Instead, you should eat light dishes like 1 boiled egg and 1 boiled corn, and drink 1 glass of iced lemon water to purify the body.
Snack at 10am: You eat 1 banana to have more energy to work.
Lunch: At this time, your body has consumed most of the nutrients, so you eat 1 cup of white rice, 500g of stir-fried beef with 100g of broccoli and a plate of 100g of boiled sweet potato.
Snack at 4pm: Snacks will usually be light dishes to supplement nutrients for the body to function, so you should only eat 1 banana combined with 1 jar of unsweetened yogurt.
Dinner: A cup of pork rib soup cooked with potatoes and carrots and 200g of cucumber. It should be noted that dinner must be eaten before 7:00 p.m. so that the food can be digested and avoid accumulating excess fat in the body.
Menu 2
Breakfast: If you are fed up with boiled eggs, you can replace it with 1 cup of minced meat porridge and drink 1 glass of lemon water to purify the body.
Snack at 10am: 1 boiled corn
Lunch: 1 cup of white rice, 1 plate of tofu stuffed with meat in tomato sauce, 100g boiled broccoli.
Snack at 4pm: 1 apple and 1 jar of unsweetened yogurt.
Dinner: 1 bowl of vermicelli and 200g cucumber.
Breakfast: Same as above, drink 1 glass of lemon juice and eat 1 cup of white porridge with ½ salted egg.
Snack at 10am: 200g ripe papaya.
Lunch: 1 cup of white rice, 1 plate of steamed shrimp with kohlrabi and 1 cup of spinach soup cooked with minced meat.
Snack at 4pm: 1 box of fresh milk with little sugar.
Dinner: 1 cup of hen rib soup cooked with zucchini and dessert with 50g dragon fruit.
Breakfast: 1 glass of lemon juice and main dish is 1 cup of chicken porridge.
Snack at 10am: 1 jar of unsweetened yogurt.
Lunch: 1 cup of white rice, 1 plate of tofu with minced meat tomato sauce and 200g boiled string beans.
Snack at 4pm: 100g tangerine.
Dinner: 1 bowl of fish noodles and 2 grapefruit segments.
3 Some notes when losing weight
When asked about the process of preparing food for a diet menu, most people think that in order to lose weight effectively, they must season it lightly or even not season it at all. However, this approach will sometimes bring the opposite result because tasteless food can easily cause boredom, bland taste and lead to loss of appetite, causing the weight loss process to fail. Therefore, when preparing dishes, just season to taste. The calories in these spices only account for a very small part, so you can feel secure when using them.
Do not cut more than 500 calories a day as it will lead to body fatigue.

06/17/2024

Surprised with the weight loss menu in just one week
Day 1: Eat only fruit
Start the first day of this week's weight loss menu gently with fresh fruits such as watermelon, lemon, orange, apple, pomegranate, and strawberry.
Day 2: Eat vegetables
What to eat to lose weight quickly in 1 week? On day 2, you can choose any vegetables you like and add them to your 7-day weight loss menu. Vegetables that should be prioritized first are carrots, cabbage, cucumbers, broccoli, lettuce...
Day 3: Fruits and vegetables
The 1-week weight loss menu for day 3 is quite easy to remember with a combination of foods from days 1 and 2. At this time, your body is ready to start burning excess fat, so you can gain weight. Meal plan according to your wishes:
Fruit in the morning
Vegetables at noon - afternoon
Fruit to eat at night when hungry.
It is necessary to limit the methods of frying, stir-frying, and adding hot and spicy spices when preparing food.
Day 4: Milk and banana
On day 4, you need bananas to provide the body with lost potassium and sodium. However, you can only eat bananas in limited quantities and not as comfortably as the first 3 days.
Remember that you cannot tolerate any other food during day 4, so you need to distribute each meal in such a way that you do not feel tired until the end of the day.
Day 5: Tomatoes, brown rice and meat
On day 5, you can choose to eat a bowl of brown rice, and a lean protein source like fish or chicken breast. Keep your portions in check at 6-7 tomatoes, 1 cup of rice and lean protein in your meals for the entire day.
On day 5, our body needs to add more protein to our body. Therefore, water intake needs to be increased to eliminate uric acid. Drink 12–15 cups/day.
Day 6: Vegetables, brown rice and lean meat
By day 6, have you clearly seen a difference in appearance? Day 6 of the 1-week weight loss diet, your diet will include:
About 500g lean meat. If you are vegetarian, you can eat cheese or brown rice instead of meat.
2 cups brown rice/whole grain cereal
Unlimited raw or cooked vegetables, except potatoes and tomatoes. It is best to choose vegetables such as: celery, string beans, cabbage, squash, bitter melon, bitter vegetables, lettuce, wild melon...
Day 7: Finish
The final day of your weight loss journey should start with brown rice, your favorite vegetables, and fruit juice of your choice. This perfect combination will help the body eliminate all toxins and excess fat. Surely by today you can feel your body becoming lighter and leaner with the weight loss menu in 1 week.

06/17/2024

5 effective ways to exercise and lose weight at home
Exercise is always an effective way to promote weight loss. When you exercise, a lot of calories will be burned and your body will lose weight and will be slim and toned to avoid sagging. If you don't have too much time to practice, please refer to effective weight loss methods that can be done right at home to practice.
1 Practicing yoga at home helps lose weight effectively
Although yoga does not help you burn as many calories as other strength and muscle burning exercises, in addition to weight loss, yoga also brings many benefits to your health. Yoga movements are mainly stretching movements to help your muscles develop more. From there, excess energy will be burned effectively.
In addition to losing weight, yoga also gives you a good mind and a stable spirit, especially effectively dispelling stress, and heart disease can also be easily pushed away.
Yoga has many levels and exercises. You can refer to the detailed instructions to practice, especially remember to be patient.
Many studies show that for every 1 hour of yoga you will effectively burn 240 calories. If you exercise vigorously, you will lose 400 calories.
2 Weight training at home helps lose weight the fastest
Weight training burns a lot of calories, helps strengthen muscles by boosting the body's metabolism. In addition, if you have a correct posture, you can protect your joints well, feel comfortable and have better sleep.
How to do weight training to lose weight:
Warm up before exercising: You need to warm up thoroughly before exercising, especially your hand joints. Warming up will help you limit injuries and burn more calories.
Before you practice, you should choose a weight that is comfortable for you and gradually increase the weight as you get used to it. You should increase the weight of the dumbbells to try to push more, not keep the same weight forever.
With any exercise you need to be persistent, and the same goes for weight training.
Lift weights properly: Do each side 10 times and gradually increase the speed of lifting weights. You can balance your body and then contract your abdomen for 3 seconds, lift the weight for 1 second.
Proper rest: When exercising, you must have time to rest to recover. If you exercise too hard, you can become exhausted, and if you rest too much, your muscles will cool down, reducing the effectiveness of exercise.
3 Cycling at home helps lose weight quickly
Cycling is also an exercise that helps lose weight, both simple and chosen by many people. Quickly buy yourself a cycling machine at home so you can practice and limit dust from outside.
Cycling exercises help your body become stronger, your muscles are firmer and more flexible, dispelling the fatigue of work and study. Cycling has a great impact on fat in the buttocks and thighs. Not only that, it is also good for the heart and prevents the risk of cancer.
How to ride a bike to lose weight
Adjust your height and arm length to suit you before starting the exercise.
When starting, you just need to follow the rhythm slowly, breathing evenly. Once you get used to it, you should increase your pedaling speed to consume energy and burn off excess fat. From time to time, you should alternate time with slow cycling because slow cycling will help build endurance effectively.
The pedaling process consists of the first 10 minutes of gentle cycling, 1/3 of the speeding process, then the last 5-10 minutes of light pedaling and relaxation.
Cycling position: Comfortable, straight back without leaning.
Cycling time: About 30-45 minutes per day.
4 Walking at home helps lose weight simply and effectively
Walking is an easy but effective exercise and does not require much support equipment. This is a support exercise that helps you increase your endurance and lose weight effectively. Besides, walking also helps the body metabolize and circulate blood more easily.
How to walk to lose weight
When you start walking, you must walk slowly and gently, then gradually increase your speed and take longer steps.
The correct posture when walking is to have your shoulders and chest straight, not leaning or leaning back.
You should walk in the early morning or afternoon between 3-7 p.m. to help your muscles develop, your bones become supple, and to help your digestive system work better.
5 Jogging at home helps lose weight extremely effectively
Just like walking, but running requires you to do it faster and more intensely. Jogging helps consume calories, burn energy and release fat.
Jogging is very good for health. You can burn visceral fat like belly fat, reducing the risk of heart disease and diabetes.

06/17/2024

6 simplest and fastest ways to lose weight naturally
1. Track your diet and exercise
If someone wants to lose weight, they should be aware of everything they eat and drink every day. The most effective way to do this is to log every food you eat throughout the day using an online app.
Among health apps, apps for diet, physical activity, and weight loss are among the most popular. This is not without reason, as tracking physical activity and weight loss progress can be an effective way to manage weight.
2. Eat mindfully
Mindful eating means people need to pay close attention to how and where they eat food.
Most people have busy lives, they often tend to eat quickly on the road, in the car, etc. As a result, many people are hardly aware of the food they are eating.
Mindful eating techniques include:
- Sit down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
- Avoid distractions while eating: Do not turn on the TV, laptop, or phone.
- Eat slowly: Take time to chew and enjoy your food. This technique helps with weight loss, as it gives a person's brain enough time to recognize signals that it is full, which can help prevent overeating.
Make food choices: Choose foods that are nutritious and filling for hours instead of minutes.
3. Eat protein for breakfast
Protein can regulate appetite hormones to help people feel full. This is mainly due to a decrease in the hunger hormone ghrelin and an increase in the hormones peptide YY, GLP-1 and cholecystokinin.
Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.
Good options for high-protein breakfasts include eggs, oats, seeds and nut butters, porridge, sardines and chia pudding.
4. Cut back on sugar and refined carbohydrates
Refined carbohydrates are processed foods that no longer contain fiber and other nutrients. These foods are quickly digested, and they convert to glucose quickly.
Excess glucose enters the bloodstream and stimulates the hormone insulin, promoting fat storage in adipose tissue. This contributes to weight gain.
Where possible, people should swap processed foods and sugar for healthier options. Healthy foods include: whole grain rice, bread, fruit, nuts, herbal tea...
5. Eat lots of fiber
Foods high in fiber include: whole grain breakfast cereals, pasta, wheat, whole grain breads, oats, barley and rye, fruits and vegetables, peas, nuts...
6. Sleep well
Many studies have shown that sleeping less than 5 hours per night is associated with increased rates of obesity. Research shows that insufficient or poor quality sleep slows down the process by which the body converts calories into energy, called metabolism.
When metabolism is inefficient, the body may store unused energy as fat. Additionally, poor sleep can increase insulin and cortisol production, which also promotes fat storage.

06/17/2024

TOP 3 best nutritious drinks for health
1. Sugarcane juice
Sugarcane juice is a very popular drink in the hot summer in Vietnam. Sugarcane juice has a naturally sweet taste with a high sugar content that will quickly cool the body and provide energy to dispel fatigue.
People who have poor physical strength or have to work and exercise a lot should drink one to two glasses of sugarcane juice with fresh lemon and a little salt every day to quickly restore health and work more effectively.
However, diabetics or people with high blood sugar should not use this drink.
2. Fresh coconut water
Also a precious gift given by nature and only available in tropical countries like Vietnam, coconut water has a great refreshing effect, moreover, it also provides you with a lot of energy and nutrients. Vitamins and minerals are good for health.
Moreover, when you finish drinking the coconut water, you can peel off the coconut flesh inside to eat it raw or process it into many attractive dishes. Drinking coconut water regularly also has the effect of clearing heat and detoxifying, making you healthier and your skin smoother and brighter.
3. Orange, lemon, grapefruit juice
Relatives of oranges, lemons, and grapefruits are popular fruits and loved by many people. You can drink orange, grapefruit, and lemon juice every day without having to worry about high blood sugar levels or excess energy causing obesity like when drinking sugarcane juice and coconut water. Because these fruits are low in calories and only contain healthy vitamins, helping the body fight fatigue and increase resistance.
Furthermore, women who regularly drink orange, lemon, and grapefruit juice can also maintain a slim, ideal figure because they stimulate energy metabolism and effectively burn excess fat. fruit.

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