When majority of us hear the word Chocolate, we imagine a bar, a box of candy and so on. Chocolate is an important ingredient in lots of foods – chocolate bars, milk shakes, cookies, flavored coffee, even breakfast cereal and medicines. In candy making, chocolate is next only to sugar in significance and incidence of use. Chocolate is exclusive in that it can be equally an essential ingredient and a complete toffee by itself. But yet, not many of us know the distinctive genesis of this popular delight.
Nearly all people wish if they can include chocolate in their diets, that they can eat it guilt-free without having to worry about it. Media headings concerning chocolate regularly feel bittersweet. One week it’s fine for you and the next week, it’s terrible. If you think the chocolate build up, you might worry it’s causing you skin troubles, making you fat etc. Well, in fact people can incorporate chocolate in their diets. Chocolate lovers may be amazed to learn that it’s a lot healthier than other sugary treats. Lots of the aged myths about chocolate and health are collapsing under the influence of scientific truth. New research has shown that chocolate can be a part of a healthy diet.
Here, we tell you with help from an Infographic, some popular myths and facts about chocolate -
Acidity occurs when there is excess secretion of acids in the gastric glands of the stomach. When the secretion is more than usual, we feel, what is commonly known as heartburn, which is normally triggered off by consumption of spicy foods. Below are the foods which can help to reduce acidity.
1. Oatmeal-Oatmeal is just about the best breakfast and its filling and doesn’t cause reflux.
2. Ginger-In moderation, ginger is one of the best foods for acid reflux. It has been used throughout history as an anti-inflammatory and as a treatment for gastrointestinal conditions.
3. Aloe Vera-Aloe Vera is famous as a natural healing agent. Aloe Vera can be used in recipes as a thickener and for congealing liquids.
4. Roots and greens-Cauliflower, broccoli, asparagus, green beans, and other greens are all great foods for the acid reflux. Pretty much all of the green and root vegetables are recommended for people having trouble with acidity.
5. Couscous and rice-Couscous (semolina wheat), bulgur wheat, and rice (especially brown rice) are all outstanding foods for acid reflux. A complex carbohydrate is a good carbohydrate!
6. Cold Milk -2 or 3 tbsp of cold milk gives instant relief from acidity.
Here are some guidelines to cure acidity…
- Skip the aerated drinks as well as the caffeine. Opt for herbal tea instead.
– Have a glass of lukewarm water every day.
– Include banana, watermelon and cucumber in your daily diet. Watermelon juice is great for curing acidity.
– Nariyal paani is known to soothe the system if you suffer from acidity.
– Keeping long intervals between meals is another cause for acidity. Have small but regular meals.
– Try to avoid pickles, spicy chutneys, vinegar, etc.
– Boil some mint leaves in water and have a glass of this after meals.
– Sucking on a piece of clove is another effective remedy.
– Jaggery, banana, almonds and yogurt are all known to give you instant relief from acidity.
– Excessive smoking and drinking will increase acidity, so cut down.
– Try chewing gum. The saliva generated helps move food through the esophagus, easing symptoms of heartburn.
– Ginger aids in digestion. Either buy powdered ginger in capsule forms or add the herb to your recipes.
– Have vegetables like drumsticks, beans, pumpkin, cabbage, carrot and spring onion.
Foodborne illness is a big concern during the summer months. When the weather warms up, people plan more outdoor activities. Foodborne illnesses, like salmonella, E. Coli, varieties of Hepatitis and even botulism, increase during the summer months.Bacteria generally flourish in warmer and more humid conditions so it is important to protect yourself and your family from potentially life threatening illnesses.
What is a Foodborne Illness?
Foodborne illness, or food poisoning, is what happens when food becomes contaminated with bacteria and becomes unsuitable for eating.
There are certain foods which are more susceptible to contamination e.g. raw and under cooked meat, poultry, soft cheeses and egg.
Symptoms of foodborne illness include nausea, vomiting and diarrhea, as well as appetite loss, abdominal pain and cramps, even fatigue and fever. Symptoms of food poisoning usually start within a few hours after consuming the contaminated food. Most instances of food poisoning are mild and will go away without any medical treatment, however, other cases, like botulism, can be very severe and require medical attention. If the symptoms get worse or do not improve, then it is important to get medical attention as soon as possible.
Preventing Foodborne Illness
Foodborne illness is easy to prevent if you follow these simple steps -
1. Clean! Clean! Clean! It is important to clean kitchen and food preparation surfaces often. Washing hands and cleaning surfaces reduce the chance of transferring bacteria to food items.
2. Separate and don’t cross contaminate. Don’t keep raw foods near other foods that are ready to eat. Use different cutting boards for poultry and meat items. For instance, you wouldn’t want to cut lettuce on the same surface you use for preparing chicken. Cross contamination is a large cause of food poisoning.
3. Cook according to proper temperatures. Cooking meat according to the proper temperatures helps to kill any harmful bacteria. Bacteria grow best between 40°F and 140°F.
4. Put Leftovers Away Promptly. Keep the hot food items hot and cold food items cold. If items are left out longer than two hours, foodborne illness becomes a real possibility. The USDA warns that if there is any doubt about the safety of a food, throw it away and don’t take unnecessary risks.
Remember….Prevention is better than cure!
There is now a clear evidence from worldwide research that it is unhealthy to indulge in angry thoughts, words or actions. Anger contributes to blood pressure disorders, cancer and stress-related illnesses, as well as weakening the very fabric of our society, the family.
On one hand, an angry outburst can be a stress release, better for you than keeping seething feelings bottled up inside. But chronic anger can make you physically sick, researchers say.
Frequent angry episodes can raise your risk of heart attacks and strokes and weaken your immune system, reports the U.K. Daily Mail. Chewing over past mistakes and missed opportunities — “looking back in anger” — can make you more sensitive to pain, too, say researchers at the University of Granada in Spain.
It’s well known that anger affects the body: The heart rate increases, blood pressure rises, and blood flow to muscles is reduced; glucose levels and adrenaline rise to give the muscles a shot of energy for the “fight or flight” response.
But never expressing anger when that’s what you’re feeling can be downright deadly. Swedish research shows that those who walked away from conflict without saying anything (though they had reason to be upset) had double the risk of a heart attack compared to men who challenged authority. Unexpressed anger is also linked to a lowered immune system.
Here’s what you do to break the anger cycle:
1. Keep a Diary-Write down every occasion when you feel angry in any way.
2.Cool Off-When you notice yourself getting caught up in an angry situation, apply one or more of these 5 cooling-off techniques:
- Move away from the situation, out of sight and hearing of the other person if possible.
- Drink a glass of ice-cold water to cool the blood.
- Lie down on your back until the anger passes.
- Count to 10 if slightly angry, to 100 if very angry, before saying another word.
- Do something very physical like furiously cleaning the house or garden, or a non-competitive exercise.
If none of these works, look at yourself in a mirror and see how ugly your face has become. This will shock you into banishing the anger.
3.Listen Well-When someone expresses irritation or anger towards you, try listening without interrupting, defending or attacking back. They will feel valued and understood, you don’t fuel their fire and there might be some useful tips in their complaint.
4.Accept More-A lot of anger rises up because we want people or situations to be different. Accepting things as they are is not necessarily a sign of weakness. When we choose to enjoy a rainy day even though it cancels our plans for a barbecue, that’s common sense not weakness.
5.Sympathize-A friend of mine handles customer complaints for a telephone company. When someone is angry, she sympathizes with them: “Your phone cuts out? That’s terrible! No wonder you’re upset.” The caller feels grateful at being understood and anger dissolves. Look for the hurt underlying the person’s anger – then you’ll feel compassion instead of reacting with anger yourself.
6.Be Assertive-If you say “Yes” when you mean “No”, and “No” when you mean “Yes”, resentment festers and builds up into anger. Get angry at your fear of speaking the truth, instead of feeling hostile towards the person you fear.
7.Look for the Good -Seeing only the negatives in another person can fan a small spark of anger into an uncontrollable blaze. Look for the strengths and virtues in the person you feel angry towards. Insist on thinking that way, and speak well of them at all times. This smothers the blaze and the anger has nothing to feed on.
We hope you find these few words helpful. However, it is not always easy to deal with anger by our self. Sometime it helps to discuss the matter with a professional. Don’t let anger ruin your life.
As Indians, we ensure that spices form the base of any dish. We are not satisfied with a dash of salt and a squeeze of sour lime, we need spices. If spices are consumed in moderation you can derive health benefits, but an overdose of any spice can lead to indigestion or even ulcers. Media portals are flooded with the health benefits of turmeric or haldi, but today we list out other Indian spices that are healthy and are kept under wraps. Let’s have a quick overview of Indian spices, their uses and benefits.
Chilli (Lal Mirch) :
It is the main component of Indian spices and is used for adding hot flavour to the food. The antioxidants present in chilli help to cope with cholesterol. It also helps b burning calories
Garlic (Lassan) :
It is used for cooking as well as for the medicinal purpose. It is useful for coping with cough and cold. It also has antibiotic properties.
Ginger (Adrak) :
It is used for giving a specific flavour to food and has many medicinal uses. Helps to avoid digestive problems. It is beneficial for coping with cough and cold.
Clove (Laung) :
It is used as a cooking ingredient mainly for seasoning or preparing Masalas. Clove oil is beneficial for coping with tooth ache and sore gums. It is also beneficial remedy for chest pains, fever, digestive problems, cough and cold.
Turmeric (Haldi) :
It is used in cooking and skin care products. It has wide range medicinal uses. It helps deal with skin problems. Turmeric powder can be used for healing cuts and wounds. It also makes coping with diabetes easier.
Cinnamon (Dalchini) :
It is used mainly for seasoning food and preparing masalas. It has medicinal uses too. It supports natural production of insulin and reduces blood cholesterol.
Coriander (Dhaniya) :
Coriander leaves as well as coriander seeds are used in cooking. It also has some medicinal uses. It can be used externally on aching joints and rheumatism. It is also good for coping with sore throat, allergies, digestion problems, hay fever etc.
Cardamom (Elaichi) :
It is used in most of the Indian and other sweet dishes to give a good flavor and fragrance. It is also used widely in pharmaceutical sector. Helps to control bad breath and digestive disorder. A whole cardamom chewed is good for coping with diabetes.
Cumin (Zeera) :
It is used for cooking and it also possesses medicinal properties. It is a good source of iron and keeps immune system healthy. Water boiled with cumin seeds is good for coping with dysentery.
Mustard (Rye) :
It is used for seasoning. The use of mustard oil is extensive in India. Mustard oil is good for body massage and even for getting good hair. It consists of omega-3 fatty acids. It is an excellent source of iron, zinc, manganese, calcium, protein etc.
Fenugreek (Methi) :
It is mainly used as a green leafy vegetable and seeds are used for seasoning and preparing Masalas. It also has medicinal uses. Fenugreek seed tea or sweet fudge is good for increasing breast milk. It also helpful for treating diabetes and lowering cholesterol.
Pepper (Kaali Mirch) :
It is extensively used in cooking, especially for garnishing. It is has many medicinal uses too. It helps coping with cold, cough, infections etc. It helps to deal with muscle pains and digestive problems.
Bay leaf (Tez Patta) :
It is used in cooking to add a specific flavour to food. It also has some medicinal properties. Bay leaf oil possesses antifungal and anti bacterial.
Saffron (Zaffran/Kesar) :
It is one of the highly expensive Indian Spices. It is used for cooking as well as in beauty products. It is mainly used in sweet dishes. It has good medicinal properties. It helps to cope with skin diseases. It is a good remedy for cough, cold and asthma.
There are certain myths which have been floating around the cafeterias, dining rooms, kitchens, restaurants and in the mind of homemakers very frequently for years. And sadly, we believe many of them just because they sound like they could be true. Don’t fall into one of these food myth traps without any logical reasoning added to it. Not only will knowing the truth set you free, but might also help you in solving many of your health problems. So, down here are certain Food Nutrition myths and facts that can open the eyes of maximum population who blindly get influenced and include them in their daily routine.
1. Myth: Milk is the best source of calcium
Fact: While milk is certainly a good source of calcium, it is far from being the best and ONLY source of the stuff. In fact, many yogurts, light creams and cheeses have just as high, if not higher, amounts of calcium than milk. In addition, foods you wouldn’t think of, like spinach and sardines, provide a good source of the bone-builder mineral as well.
2. Myth: Fat free will help you lose weight
Fact: Eating more of a fat-free labeled food can actually lead to weight gain! This is due to the fact that many of these foods are pumped with extra sugars (resulting in more calories) to offset the lack of fat. This results in many of these foods having the same, if not more, calories than the regular variety. In addition, many people eat more of a food labeled fat-free under the misconception that it’s better for them, leading to calorie excess which can cause weight gain.
3. Myth: Cutting Carbohydrates will make me lose weight
Fact: Cutting carbohydrates might help you lose weight in the short term, but it’s mostly because you are eating less food and fewer calories. Drastically cutting carbohydrate means you’ll miss out on the nutritional benefits of healthy choices like whole grains, fruit, starchy vegetables, and legumes.
4. Myth: I Should Cut Gluten Out Of My Diet For A Healthy Diet
Fact: A gluten-free diet is the only healthy way of eating for people with celiac disease or gluten sensitivity, but it’s not necessary for everyone else. Gluten is a type of protein found in grains like wheat, barley and rye, and any foods made with these grains. Unless you have celiac disease or gluten sensitivity, or you are allergic to one of these grains, you don’t need to avoid them. Whether the grain you choose is gluten-free (such as corn, rice, millet or quinoa) or not, enjoying more whole grains is a healthy choice. For good health, make at least half of your grain choices whole grain each day.
4. Myth: Drinking Energy Drinks Will Give Me Energy
Fact: Energy drinks might make you feel a short burst of energy, but it doesn’t last. Energy drinks usually contain lots of sugar; in fact, one energy drink can have up to 14 teaspoons of sugar. Most energy drinks have caffeine, and too much caffeine may cause unwanted side effects such as rapid heartbeat and insomnia. The best way to get energized is to eat well, be active, stay hydrated and get enough sleep.
5 .Myth: Certain Foods Help You to loose Weight
Fact: There is no food that burns fat or makes you lose weight more quickly. Weight loss diets that focus on single foods, like grapefruit, cabbage soup or celery, are restrictive and lack nutrients needed for good health. It’s true that when you eat only one type of food, like cabbage soup, you might eat less and take in fewer calories than you need and maybe lose weight at first. But in the end, these diets are boring, don’t create healthy habits you can stick with, and don’t help with long-term weight
Therefore with the above myth and facts it concludes that one should give thanks to science and common sense as we’ve found there’s not much truth to these certain myths which are giving wrong knowledge to the population. These diets cause negative effects to your internal health than positive results. One should go the right way when it comes to leading a healthy lifestyle.
What’s that on the telly? It’s an angel sent from God
Growing in my belly…!!
Like a sweet pea in a pod
Even though everyone will advise you to eat for two, the average woman does not need any extra calories during the first six months of pregnancy. Your body actually becomes more efficient at extracting the required energy and nutrients from your diet when you’re expecting a baby. Even in the last few months, you only need about 200 extra calories per day.
Many vegetarian pregnant women worry about the effect their diet may have on their developing baby during pregnancy. However, with careful meal planning, there may be no need for concern
“Vegetarian pregnancy diet can provide the mother and baby with all the proper nutrients they need,” says RacheleDependahl, RD, a dietician at Cedars-Sinai Medical Group in Beverly Hills, Calif.
These nine months may be the most challenging months of your life. With your body undergoing a number of changes, you need to be extra careful about yourself as well as your surroundings. And watching your vegetarian pregnancydiet should be on top of your top list.
Vegetarian Pregnancy Diet: The Pros
There are many positive aspects to maintaining a vegetarian diet during pregnancy. For instance, vegetarian sources of protein are easier on the kidneys. And being a vegetarian can help keep tooth decay — a common problem during pregnancy — at bay. In addition, vegetarian eating, in general, lowers the risk of the following conditions:
*Type 2 diabetes
Another plus to being a vegetarian, says Martha K. Grodrian, RD, a nutrition therapist at Good Samaritan Hospital in Dayton, Ohio, is that “most vegetarian women eat fewer junk foods and a more nutritious diet.”
Vegetarian Pregnancy Diet: The Cons
A vegetarian diet during pregnancy can be a healthy option, though it requires a little more effort.
“It may take more work and effective meal planning to follow a vegetarian diet that is healthy during pregnancy,” says Grodrian. “In general, the more foods a vegetarian omits from the diet, the more difficult it is to meet nutrient needs.” However, dietary supplements may be able to fill the void.
A lacto-ovo vegetarian (one who also eats dairy and eggs) can get all the nutrients she needs for a healthy pregnancy through diet and a multivitamin/mineral supplement. A vegan, on the other hand, who avoids all animal products, will need to take supplements of vitamin B12 and iron and might want to take calcium, zinc, and vitamin D, too.
Vegetarian Pregnancy Diet: Nutritional Guidelines
Nutritional guidelines for pregnant vegetarians are the same as for non-vegetarian women who are expecting. “All pregnant women need additional iron, calcium, folate, essential fatty acids such as DHA (which can be obtained in a vegetarian form), zinc, protein, and 200 to 300 calories more than pre-pregnancy,” says Grodrian.
Specifically, vegetarian pregnancy diet should include the following:
*Six to eleven servings per day of bread, cereal, rice, and pasta (choosing whole grain when possible)
*Four to five servings per day of vegetables.Four or more servings of fruits
*Eight servings of milk and milk alternatives (one cup of cooked kidney beans as a milk alternative, for instance).
*Three to four servings of beans and bean alternatives.
*Two servings of omega-3 fats for DHA (found in flaxseed oil, walnuts, tofu, and omega-3 fortified eggs, among other places).
*Fats, sweets, and junk food should be eaten sparingly
Pregnant women should be careful to avoid the following foods:
*Unpasteurized soft cheeses (such as brie, Camembert, and feta) and unpasteurized milk, because they carry the risk of listeriosis (a food-borne illness caused by bacteria).
*Raw vegetable sprouts and fresh unpasteurized fruit and vegetable juices, which can contain bacteria like E. coli and salmonella.
Breakfast is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to several health benefits, including weight control and one’s performance in his/ her respective field.
Eating breakfast increases metabolism more than any other meal of the day and can help protect against heart disease and other life-shortening health conditions, according to the Harvard Medical School. Skipping breakfast leads to overeating later in the day and may contribute to obesity, according to Mary Ellen Camire, a nutrition professor with the Institute of Food Technologists. A healthy, filling breakfast helps control appetite throughout the day, encourages the body to burn more calories, and can even improve memory and school performance.
Studies show that eating a healthy breakfast can help give you:
* A more nutritionally complete diet, higher in nutrients, vitamins and minerals
* Improved concentration and performance in the classroom or the boardroom
* More strength and endurance to engage in physical activity
* Reduces cravings in later part of the day.
A recent study conducted by researcher of University of Missouri has found that eating healthy, high protein breakfast increases satiety and reduces hunger throughout the day.
A high-protein breakfast takes longer to move through the stomach, allowing dieters to feel full longer, which bolsters their ability to resist reaching for more food. High-protein breakfasts reduce the amount of ghrelin — a hormone that stimulates a feeling of hunger — in the bloodstream more effectively than high-carbohydrate breakfasts. A high-protein breakfast led to greater satiety and lower reward-driven eating behavior than a low-protein breakfast, according to a University of Missouri study published in “Obesity” in 2011.
Study shows that high-protein breakfast reduces cravings
The study targeted young people, who are quite prone to skipping breakfast. Approximately 60 percent of teens skip breakfast on a regular basis. Not eating breakfast not only increases the chances people will snack during the day, but it also impairs cognition. Students who eat breakfast are more alert and generally perform better in class.
In the study, some subjects ate no breakfast, others ate a typical breakfast such as cereal and milk, and the rest ate a high-protein breakfast of Belgian waffles and yogurt. This study concludes that those who ate either breakfast had (obviously) reduced appetite at lunch time. However, those who ate the high protein breakfast had a significantly reduced appetite. This suggests that eating a high-protein breakfast could help prevent unhealthy snacking and even be a way to help people lose weight.
A high protein breakfast can give you the perfect start to your day. Protein can be a great way to fuel up after a long night’s rest. Here are some reasons why you should enjoy a breakfast that is high in protein..
Why Eat Protein?
Protein is a building block of cells throughout the body. It is necessary for healthy skin, nails, muscles, cartilage and blood. Protein helps to build and repair bodily tissues, and it is used to produce hormones and enzymes. When you eat protein for breakfast, you will feel more energized and ready to take on your day. You are also more likely to feel full longer, which can lead to healthier eating habits and possibly even weight loss.
HOW TO SNEAK PROTEIN IN YOUR BREAKFAST
Recent studies support the idea that getting 15-30 grams of protein in your morning meal is the best way to jumpstart your metabolism, prevent mid-morning sugar crashes, and manage overeating all day long. Protein is a great slow-burning fuel for your body, tamping down your appetite for hours after a meal. As a result, a protein-rich breakfast can actually help you and to maintain a healthy weight.
Here is the list which highlightes the good sources of protein that one can include in his/her diet-:
* Sea food
* Milk and milk products.
Yogurt and beans are both low-fat protein sources that can be part of a healthy breakfast, and eggs remain a highly valuable breakfast protein food. People who eat two eggs along with toast and fruit for breakfast show reduced caloric intake for a full 36 hours after eating the breakfast, according to the Institute for Food Technologists.
OTHER BENEFITS OF HIGH PROTEIN BREAKFAST
* Increased Satiety
* Reduced risk of heart disease
* Reduced risk of type2 diabetes
WARNING REGARDING THE PROTEIN SOURCES
While a high-protein breakfast offers a number of health benefits but it is important to choose high-protein options that do not contain excess fat. High-protein sources like red meat and full-fat cheeses can be high in saturated fats that can outweigh the benefits of satiety throughout the day. Instead, opt for lean protein choices like egg whites, lean ground beef, skim milk, steamed sprouts or low-fat yogurt. Lean protein food selections offer the benefits of a high-protein breakfast, without harmful effects like weight gain or increased cholesterol levels that can stem from eating high-fat protein sources.
Some diseases can be silent predators, offering few or no warning signs to alert you early. One such disease is diabetes. Not only does diabetes affect almost 50. 8 million people in India, but 25 percent don’t even know they have it.
What Is Diabetes?
As food is digested, it is broken down into glucose (also known as sugar), which provides energy and powers our cells. Insulin, a hormone made in the pancreas, moves the glucose from the blood to the cells. However, if there is not enough insulin or the insulin isn’t working properly, then the glucose stays in the blood and causes blood sugar levels to rise.
There are three main types of diabetes: type 1, type 2, and gestational diabetes. Type 1 result from the pancreas no longer being able to make insulin and is usually found in children, teens. The most common form of diabetes is type 2. Risk factors include being overweight; not getting enough physical activity; having a parent or sibling with diabetes; being African-American, Asian-American, Latino, Native American, or Pacific Islander; being a woman who had gestational diabetes or gave birth to a baby who weighed more than nine pounds; having high blood pressure, having low HDL (good cholesterol) or high triglycerides; or having pre- diabetes.
Diabetes Diet : What is it all about?
Food can either promote diabetes or help prevent it, depending on how it affects the body’s ability to process glucose. People should avoid foods that cause a sudden spike in blood sugar levels and those that raise cholesterol, such as processed foods, foods high in saturated fats or with trans fats, and foods with added sugars and syrups.
Processed foods as well as items high in fat or sugar not only can disrupt the balance between glucose and insulin, resulting in inflammation, but can also contribute to risk factors such as being overweight.
Carbs, too, need to be watched. While they are necessary to fuel the body, some carbohydrates raise blood glucose levels more than others. “The glycemic index GI measures how a carbohydrate-containing food raises blood glucose in the body. Low GI measure foods raise blood glucose levels in blood slowly and keep you full for longer. High GI foods on the other hand include foods which cause a sudden spike in blood sugar levels and do not keep stomach full for sufficient time.
There is no specific diabetes diet. The important thing is to follow a meal plan that is tailored to personal preferences and lifestyle and helps achieve goals for blood glucose, cholesterol and triglycerides levels, blood pressure, and weight management.
Research shows that both the amount and the type of carbohydrate in food affect blood glucose levels. Studies also show that the total amount of carbohydrate in food, in general, is a stronger predictor of blood glucose response than the GI. Dry beans and legumes, all non-starchy vegetables, and many whole-grain breads and cereals all have a low GI.
A Diabetes diet is virtually the same as a healthy diet for anyone. Eat reasonably sized portions to avoid gaining weight, and include Low GI fruits and vegetables; whole grains rather than processed ones; fish and lean cuts of meat; beans and legumes; and liquid oils. Limit saturated fats and high-calorie snacks and desserts like chips, cake, and ice cream, and stay away from trans fats altogether.
Thirty minutes of exercise most days of the week and losing 5 to 10 percent of body weight, if a person is overweight, are also crucial in reducing the risk of type 2 diabetes.
Finally, anyone experiencing frequent urination, extreme thirst or hunger, unexplained weight loss, fatigue, blurry vision, or frequent infections should see a doctor for a blood test to check for diabetes. With careful attention and healthy lifestyle choices, diabetes can be kept under control.
Timing of meals in a Diabetes Diet
Planning a Diabetes diet is not simply a matter of “what one eats”, but also when one eats. One should not give long gaps between meals. A gap of more than 3.5-4 hrs can instabilize body glucose levels and can be fatal to diabetics. Regular monitoring of one’s sugar levels before going to bed and after waking up can help one keep a check on the levels and act accordingly to avoid any fatal consequences. If one checks blood glucose at bedtime and find it to be low, for example below 6 millomoles, it is advisable to take some long-acting carbohydrate before retiring to bed to prevent night-time hypoglycaemia. So it is not only the quantity or quality of meals that is to be manages but also the timings of consuming meals which has to be taken care of. A well planned Diabetes diet with all these guidelines followed properly, can help a diabetic, lead a normal life with control over diabetes!
You eat for healthy body, healthy eyes, healthy hair, you eat foods that boost your immune system and many other foods to keep your body healthy and fit. But have you ever eat the foods that boost your mood and keep your stress level low and make you happy.
Chocolate: The darker the chocolate you eat, the better. Not only is it delish, dark chocolate is high in magnesium, a mineral that calms your muscles and reduces anxiety. It also contains tryptophan, which helps reduce symptoms of depression but don’t eat too much, though.
Spinach: This leafy green is stocked with folic acid, a B vitamin that has been found to boost your mood. It’s also an antioxidant that works to protect your brain cells from free radicals, which can lead to low energy and mood swings. The recommended dietary allowance of folate is 400 micrograms daily, so add other folate-rich foods like asparagus, broccoli, and beans to your diet too.
Salmon: Here we see the recurrence of Omega-3 fatty acids and just how much good they can do for our overall health. This time, we see that regular consumption of salmon, about 2-3 times a week, can help to make us feel happier and of course maintain good health.
Sunflower seeds : Sunflower and pumpkin seeds are rich in Omega-3 fatty acids and packed with essential nutrients that have been shown to reduce the symptoms of depression and help give you a good night’s sleep.
Whole Grain Pasta or Bread: We look to foods rich in carbohydrates as a sort of “comfort food”, but in this case they are good for us, too. If you switch out the refined and white pasta and breads with whole grain versions, you will not only be happier but you will also be doing yourself a great favor for your overall health.
Milk: Those foods that are rich in calcium will naturally help to boost our spirits. Those that suffer from depression are told to take a calcium and Vitamin D supplement, and the good news is that 1-2 glasses of milk a day can be a natural mood booster that can help a person to feel happier and more productive.
Bananas: Bananas contain tryptophan – a clever ingredient that the body uses to make the happiness hormone serotonin. They’re also packed full of potassium which is lost when we get stressed and if that wasn’t enough, they contain Vitamin B6 which helps regulate blood sugar levels.
Green vegetables: Leafy green vegetables are natural antidepressants – they’re an excellent source of folic acid which is particularly good for expectant mothers as a lack of it can cause depression.
Water: Drinking water is essential to keep the body in tip-top working order. Even a minor dip in hydration levels can cause fatigue, headaches and memory loss. A recommended 5-8 glasses of water keeps bodily functions working healthily and helps balance stress and energy levels.
Eggs are considered as the best nutritious item. Apart from being nutritious, eggs are a super food which contains large amounts of vitamins and minerals. Eggs are loaded with protein and a variety of minerals that are beneficial to the human body. In fact, one egg contains 13 essential nutrients, including protein, choline, folate, iron and zinc. Egg protein a good source of high-quality protein, providing 6.3 grams of protein, per egg that is 13% of the daily value for protein.
Boosts Brain health: One of the health benefits of Eggs are they good source of choline. Choline is an important nutrient that helps regulate the brain, nervous system and cardiovascular system. During pregnancy, egg is essential for proper fetal brain development and decreased neural tubes defects.
Promotes Weight Loss: Eggs can help you to lose weight by controlling the rate at which your body absorbs calories. When managing your weight, choose foods that provide the maximum amount of nutrition for the least amount of calories. Eggs are a great nutritional value for those trying to lose weight and maintain healthy weight. Health benefits of eggs can lead to weight loss and decrease in waist circumference.
Improve Eyesight: Another health benefits of eggs is that it is helpful in improving in eye sight . Lutein and zeaxanthin are antioxidants found in egg yolk and are believed to help improve eyesight and reduce the risk of age-related macular degeneration (leading cause of blindness in people over age 65 years) as well as the risk of cataracts.
Improve Your Cholesterol Profile: Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but the latest research suggests that eating whole eggs may actually result in significant improvement in one’s blood lipids (cholesterol) profile – even in persons whose cholesterol levels rise when eating cholesterol-rich foods.
Energy Booster: Including protein rich egg in your meals and snacks helps sustain your energy level and curb hunger, cravings and unhealthy snacking. Protein is a most filling nutrient.
Prevent Blood Clots: Eating eggs may help lower risk of a heart attack or stroke by helping to prevent blood clots. The anti-clotting egg yolk proteins inhibit clot formation in a dose-dependent manner – the more egg yolks eaten, the more clot preventing action.
Promotes Healthy hair and nails: Eggs promote healthy hair and nails because of its high sulphur content and wide variety of vitamins and minerals. Many people find their hair growing faster after adding eggs in their diet, especially if they were previously deficient with the foods containing sulphur or Vitamin B 12.
Healthy pregnancy: Choline is an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and breastfeeding women.
Helps prevent bone loss: Phosphorus is the second most abundant mineral in the body (next to calcium) with 85% found in bones and teeth. Bone loss is not only caused by lack of calcium in the body; it may also be caused by a deficiency in phosphorus as both minerals work together to build strong bones and teeth.
‘Eggs are not only low in calories but are packed with nutrients that are essential to healthy living. They are an ideal food at every stage of life, as well as being easy to cook and enjoyable to eat.’
Lactose intolerance, also called lactase deficiency and hypolactasia, is the inability to digest lactose, sugar found in milk and to a lesser extent milk-derived dairy products. Lactose intolerance is caused by reduced or absent activity of lactase that prevents the splitting of lactose (lactase deficiency).When lactose moves through the large intestine (colon) without being properly digested, it can cause uncomfortable symptoms such as gas, belly pain, and bloating. Some people who have lactose intolerance cannot digest any milk products. Others can eat or drink small amounts of milk products or certain types of milk products without problems. Lactose intolerance is common in adults. It occurs more often in Native Americans and people of Asian, African, and South American descent than among people of European descent.
The amount of lactose an individual can tolerate varies from person to person. Many people with lactose intolerance can tolerate some lactose-containing foods by adjusting the type, amount and timing of these foods. Some patients may need to (or may choose to) limit or eliminate these foods completely. If you wish to include lactose-containing foods in your diet, the following suggestions given by UVA nutrition services may help the one to deal with the lactose intolerance problem. Always consult with your health expert before making changes to your prescribed diet.
LIVING WITH LACTOSE INTOLERANCE
1. Add new foods one at a time; decrease the amount, or eliminate the food, if symptoms occur.
2. Most people with lactose intolerance do not need to avoid all dairy products, for example:
Cultured yogurt contains live cultures that naturally help digest lactose. Many people with lactose intolerance tolerate cultured yogurt well. Check labels to see if a yogurt contains live cultures or hard cheese is low in lactose and is usually well tolerated
3. If you wish to drink milk, try taking small amounts (1/2 cup at a time). Many people can tolerate up to 2 cups of milk per day when taken in smaller servings spread out over the course of the day.
4. Foods that contain lactose may be better tolerated if they are eaten with a meal.
Foods made from certain dairy products (such as pudding, cream soups, cream or cheese Sauces, etc.) also contain lactose. The amount of lactose in a product will depend on the amount of dairy products used. Other foods such as baked items, instant mixes, salad dressings , etc. may also contain lactose. The following ingredients suggest a product contains lactose.
Butter, Caseinates, Cheese, Cream, Curds, Dry milk solids, Lactose, Milk, Milk by-products, Milk solids, Milk sugar, Non-fat dry milk powder, Skim milk solids, Whey, Yogurt
5. Lactose can also be found in medications:-
Check for lactose on the label, although it does not have to be listed; if you are very sensitive to lactose and have persistent symptoms, ask your pharmacist to help you. Ask your doctor to prescribe a lactose-free alternative if one exists.
6. Specialty Products:-If you are not able to tolerate lactose-containing foods using the above suggestions, special products are available. Keep in mind, not everyone with lactose intolerance needs special products; many people can tolerate regular dairy products by adjusting the type and amount consumed.
* 100% lactose reduced milk is available in the dairy section of most grocery stores.
* Available in nonfat, 1%, 2%, and whole milk varieties.
* Lactose reduced milk contains the same nutrition, including calcium and vitamin D as regular milk.
* Lactose reduced milk does cost a bit more than regular milk.
* Lactose reduced milk may taste sweeter than regular milk.
7. Lactase Enzyme Supplements
These products contain the enzyme lactase, which is needed for the digestion of lactose. Available in tablet or chewable form.
Soy milk, rice milk and almond milk are lactose free. If you plan to use these products as an alternative calcium and/or vitamin D source, read labels carefully and choose a brand which specifically states it contains these nutrients and in what amounts.
Calcium and Vitamin D
If you are on a low lactose diet, discuss your calcium and vitamin D intake with your physician or dietitian. Studies have shown that individuals with lactose intolerance often do not take in enough of these nutrients. Inadequate calcium and vitamin D intake increases the risk of osteoporosis. A dietitian can help you determine whether you are getting enough of these nutrients in your diet.
There is no known way to prevent lactose intolerance. However, one can lead a healthy and normal life by managing their daily diet routine and incorporating products that are lactose free, yet with healthy nutrients. The key is to have balance of all vital nutrients and implementing guidelines that are meant for lactose intolerance condition
Olive oil is called the healthiest of all cooking oils and is present in different variants like extra virgin oil etc. The variants have different properties and used differently. Olive oil is primarily unsaturated fat and just 12% of saturated fat and improves heart health and increases good cholesterol. It has a lot of vitamins E & K with essential fatty acids and antioxidants. In addition to bolstering the immune system and helping to protect against viruses, olive oil has also been found to be effective in fighting against diseases.
Maintains Good Cholesterol Levels: One of the important health benefits of olive oil is to reduce the bad cholesterol. Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched. The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants.
Good for stomach: Another health benefit of olive oil is its good for your stomach. Olive oil is most tolerated by the stomach due to its high oleic acid content. Since ancient times, olive oil has been ingested to treat gastritis and gastroduodenal ulcers. Feeling a little constipated? Take two tablespoons of olive oil in the morning on an empty stomach.
Fortifies Your Bones: Olive oil does wonders for your child’s bone development. Studies support that when eaten in normal amounts, olive oil provides a relatively low amount of essential fatty acids with the highest linolenic ratio similarly found in human milk. To keep our bones strong, consume foods like olive oil, which are high in oleic glycerides but low in polyunsaturated fats.
Aids Digestion: Aiding digestion is another benefit of olive oil. Extra virgin olive oil aids in digestion and in the absorption of minerals and vitamins. It even acts as a mild laxative! For best results, eat your olive oil fresh and in its raw state. Remember, extra virgin olive oil is lowest in acidity and highest in anti-oxidants, minerals and vitamins. So use high quality olive oil and a lot of it!
Reduce Cancer: The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence. Squalene and lignans are among the other olive oil components being studied for their possible effects on cancer.
Oxidative Stress: Reducing stress in also another health benefit of Olive oil as It is rich in antioxidants, especially vitamin E, long thought to minimize cancer risk. Among plant oils, olive oil is the highest in monounsaturated fat, which doesn’t oxidize in the body, and it’s low in polyunsaturated fat, the kind that does oxidize.
Reduce the risk of Diabetes: It has been demonstrated that a diet that is rich in olive oil, low in saturated fats, moderately rich in carbohydrates and soluble fiber from fruit, vegetables, pulses and grains is the most effective approach for diabetics. It helps lower “bad” low-density lipoproteins while improving blood sugar control and enhances insulin sensitivity.
Reduce Obesity: Although high in calories, olive oil has shown to help reduce levels of obesity.
The health benefits of olive oil are extensive with new positive attributes discovered all the time. One prominent cardiologist recommends at least two tablespoons of extra virgin olive oil each day to enjoy the many ways olive oil can be beneficial to your health and well being.
The amount and type of food you eat has a major influence on your health. If you eat a well-balanced diet, it can reduce your risk of various diseases as well as help you to maintain a healthy weight. There are certain times when it can be particularly important to make sure that you follow a healthy diet, for example, if you want to lose excess weight or if you’re watching what you eat because you’re pregnant. However, it’s important to eat a healthy diet throughout your life, no matter what age you are – there’s never a bad time to make some changes and improve your eating habits.
A balanced diet requires eating a variety of foods without consuming too much of any one. It also means eating certain things in moderation, namely saturated fat, Trans fat, cholesterol, refined sugar, salt and alcohol. The goal is to take in nutrients you need for health at the recommended levels. Each food is categorized into a different group based on its similarity in content to other foods within that same group.
Why is it important to eat balanced diet?
The purpose behind a balanced diet is to consume all of the necessary nutrients, vitamins and minerals which are essential for maintaining basic human physiological functions. These compounds aid in digestion and metabolism, help body tissue grow play an important role in hormones and assist the cell with its functions.
For Balanced diet one should need to eat a range of foods to get all of the nutrients and fibre your body needs. The five main food groups are:
* Starchy foods, which include bread, pasta, rice and potatoes
* Fruit and vegetables
* Milk and other dairy foods
* Meat, fish, eggs, beans and other non-dairy sources of protein
* Foods high in fat or sugar
* Eat the right balance of foods from these groups to make sure your body gets all it needs to stay healthy
Getting The Balance Right!
Fruit and vegetables : Fruit and vegetables are a vital source of vitamins and minerals. It is advised that one should eat five portions of a variety of fruit and vegetables a day. There’s evidence that people who eat at least five portions a day are at lower risk of heart disease, stroke and some cancers.
Eating five portions is not as hard as it might sound. Just one apple, banana, pear or similar-sized fruit is one portion. A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion.
Starchy foods: Starchy foods such as bread, cereals, potatoes, pasta, maize are an important part of a healthy diet. They are a good source of energy and the main source of a range of nutrients in our diet. Starchy foods are fuel for your body.
Starchy foods should make up around one third of everything we eat. This means we should base our meals on these foods.
Try and choose wholegrain or wholemeal varieties, such as brown rice, wholewheat pasta and brown wholemeal bread. They contain more fibre (often referred to as ‘roughage’), and usually more vitamins and minerals than white varieties.
Meat, fish, eggs and beans :These foods are all good sources of protein, which is essential for growth and repair of the body. They are also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.
Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Aim for at least two portions of fish/ chicken a week.
Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation.
Milk and dairy foods: Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy.
To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed milk, skimmed milk or 1% fat milks, lower-fat hard cheeses or cottage cheese, and lower-fat yogurt.
Fat and sugar: Fats and sugar are both sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this means that we put on weight. This can lead to obesity and also increases the various metabolic diseases in an individual.
Try to cut down on foods that are high in saturated fat and have smaller amounts of foods that are rich in unsaturated fat instead. For a healthy choice, use just a small amount of vegetable oil or reduced fat spread instead of butter, lard or ghee. When having meat, choose lean cuts and cut off any visible fat.
Failing to eat a balanced diet can be dangerous. A deficiency of any single nutrient may cause osteoporosis, muscle attenuation, irritation, skin irregularities, growth and development problems, anemia, suppressed functionality of the brain and nervous system and many other serious health concerns. A loss of zinc and protein, for instance, can cause dry, brittle and loose hair. These effects can range from subtle to serious. So in order to lead a happy and healthy life one should make a habit of following the balanced eating pattern in day to day life.