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!
The skin is one of the most powerful indicators of health. Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body’s internal needs, including its nutritional needs,” says Dr. Georgiana Donadio, founder of the National Institute of Whole Health.
Wrinkles, dry or oily skin, acne, and inflammation all are signs of poor internal health, often brought on by consuming unhealthful foods and avoiding skin nutrition problems. To treat skin problems, most people turn to mainstream topical cosmetics, including lotions, soaps, scrubs, toners, and creams. However, treating outer blemishes with expensive, chemical-laden beauty products does little to address the root cause of the problem, which is most cases is poor nutrition and exposure to toxins in dietary and personal care products.
Recent research has shown that the skin reacts particularly well to certain vitamins, minerals and antioxidants that nourish the skin, making it appear youthful and healthy. The following nutrients are among the very best to consume for healthy, young-looking skin and leads to good skin nutrition factor.
Vitamin A, or retinol, is one of the most widely acknowledged nutrients for healthy skin. It promotes cell turnover in the skin. It is effective in preventing the formation of comedones that cause the most common forms of acne.
Lack of vitamin A causes the skin to become keratinized and scaly, and mucus secretion is suppressed. Rough, dry skin is a common sign of vitamin A deficiency, which often first appears as rough, raised bumps on the back of the arms. So in order to get rid of skin problems, one should start including good sources of Vitamin A in his or her diet and even preformed vitamin A, which is well absorbed by the body, can be found in a variety of traditional foods. The most vitamin A-rich foods are liver and cod liver oil, and green leafy vegetables, other sources include kidney, cream and butter from pastured cows, and egg yolks from pastured chickens.
Vitamin C has been known for decades to play a crucial role in the regulation of the structural protein collagen, which is necessary for the extra cellular stability of the skin. A vitamin C deficiency causes scurvy, which is first manifested as rough dry skin and corkscrew hair growth as well as affect over all skin nutrition regime. Inadequate vitamin C is also known to contribute to the development of the common problem of hyperkeratosis pillaris (appearance of small bumps on the skin surface), as the follicles become damaged when collagen formation is impaired. Increasing the amount of vitamin C in the diet can contribute to improved skin health and faster healing. Observational studies have shown that diets high in vitamin C are associated with better skin appearance and less skin wrinkling. Higher intakes of dietary vitamin C have been correlated with a decreased level of dry skin, and also Vitamin C has an important role in wound healing.
Silica is a trace mineral that strengthens the body’s connective tissues – muscles, tendons, hair, ligaments, nails, cartilage, and bone – and is vital for healthy skin. Silica deficiency can result in reduced skin elasticity and can hamper the body’s ability to heal wounds. Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus and rhubarb. In its natural form, silica is found in the horsetail herb.
The mineral zinc is an important component of healthy skin, especially for acne sufferers. In fact, acne itself may be a symptom of zinc deficiency. Zinc acts by controlling the production of oil in the skin, and may also help control some of the hormones that create acne. Zinc is also required for proper immune system function, as well as for the maintenance of vision, taste, and smell. Zinc consumption is also strongly linked to a reduction of prostate cancer. Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs. Zinc can be purchased in supplement form, in both liquid concentrates and tablets.
Omega-3 Fatty Acids: Dry, inflamed skin or skin that suffers from the frequent appearance of whiteheads or blackheads can benefit from supplementing with essential fatty acids (EFAs), especially omega-3s. EFAs are responsible for skin repair, moisture content, and overall flexibility, but because the body cannot produce its own EFAs, they must be obtained through the diet. Excellent sources of omega 3 fatty acids are Salmon, Flaxseed, Sardines and Walnuts.
Vitamin E is another powerful antioxidant that reduces the effects of sun exposure on the skin. When combined with vitamin A, vitamin E is especially effective at preventing certain skin cancers. Vitamin E also reduces the appearance of wrinkles, and, when applied topically, soothes dry or rough skin as well as proved to be a good skin nutrition source. Food sources of vitamin E include wheat germ oil, sunflower seeds, safflower and sunflower oils, almonds, spinach, peaches, prunes, tomatoes, cabbage, asparagus, and avocados.
Tips for Healthy Skin Nutrition
1. Drink at least 8-10 glasses of plain water daily
2. Include fresh fruits and vegetables rich in Vitamin C,A & E in your daily diet. For E.g. Oranges, Sweet lime, Amla, Guava, Spinach, Lemon etc.
3. Snack on almonds and walnuts for better skin quality.
4. Avoid regular intake or alcohol or Smoking.
5. Follow a healthy & regular routine of balanced diet and exercise.
6. Get regular sleep of 6-8 hrs every day.
A very famous saying is “You are what you eat”. What goes inside you, is what the outer skin reflects.
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
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.
Pregnancy is the most beautiful phase in a woman’s life. It brings both emotional and physiological changes as well as it also poses extra demands on the body. In this phase the body needs extra nutrition for the developing foetus, for pregnant woman herself and also the lactation period to follow. Pregnancy Diet must be full of nutrition and healthy also.
Importance of Nutrition in The Diet in Pregnancy
These nutritional demands have to be met for a healthy child and mother because as the week progresses the organs and other system of the foetus start developing in mother’s womb and thus the energy used to create these systems (which actually comes from the energy and nutrients in the mother’s circulation, and around the lining of the womb) also starts to increase. The table below highlights the nutrients, its importance and food sources which should be included in a women’s pregnancy diet -
|cell growth and blood production||lean meat, fish, poultry, egg whites, beans, tofu|
|Carbohydrates||daily energy production||breads, cereals, rice, fruits, vegetables|
|Calcium||strong bones and teeth, muscle contraction, nerve function||milk, cheese, yogurt, spinach|
|Iron||red blood cell production (to prevent anemia)||All green leafy vegetables e.g. spinach, methi and whole-grain cereals|
|Vitamin A||healthy skin, good eyesight, growing bones||carrots, dark leafy greens, sweet potatoes|
|Vitamin C||healthy gums, teeth, and bones; assistance with iron absorption||citrus fruit, broccoli, tomatoes, amla, guavas|
|Vitamin B6||red blood cell formation; effective use of protein, fat, and carbohydrates||pork, ham, whole-grain cereals, bananas|
|Vitamin B12||formation of red blood cells, maintaining nervous system health||meat, fish, poultry, milk
(Note: vegetarians who don’t eat dairy products need supplemental B12)
|Vitamin D||healthy bones and teeth; aids absorption of calcium||fortified milk, dairy products, cereals, and breads|
|Folic acid||blood and protein production, effective enzyme function||green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts|
|Fat||body energy stores||meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils
(Note: limit fat intake to 30% or less of your total daily calorie intake
Recommended Nutrients in The Diet in Pregnancy
|Nutrient||Recommendation (Extra = Above RDA)|
|Energy||Increase by 300 kcal (840 kJ) per day. Certain guidelines according to trimester.
1st trimester (1 to 12 weeks) – 10 kcals/day
|Proteins||Extra 15 gms per day|
|Thiamin||Increase in line with energy; increase by 0.1 mg per day|
|Riboflavin||Needed for tissue growth; extra 0.3 mg per day|
|Niacin||Regular supplementation/diet of substance. No increase required.|
|Folate||Maintain plasma levels; extra 100 µg per day|
|Vitamin C||Replenish drained maternal stores; extra 120 mg per day|
|Vitamin D||Replenish plasma levels of vitamin 10 µg per day.|
|Calcium||Needs no increase|
|Iron||Extra 3 mg per day needed|
|Magnesium, zinc, and copper||Normal supplementation or consumption.|
|Iodine||Extra 100 µg per day.|
Foods To Avoid During Pregnancy
*Skip aerated or caffeine-based beverages like coffee, tea and colas. Too much caffeine may affect the growth of baby. A recent study said that pregnant women who consume even about a cup of coffee everyday are at a higher risk of giving birth to an underweight baby.
*Avoid eating foods that have been prepared with maida.
*Try and cut down on eating foods that are high in sugar content.
*Seafood that is high in mercury should be strictly avoided. Swordfish, shark and king mackerel are among these. Raw fish may contain listeria, a bacteria that can cause food poisoning. While canned seafood is considered safe, skip smoked or frozen seafood like oysters, sushi, sashimi, and smoked salmon.
*Unpasteurized milk may contain listeria, which can cross the placenta and lead to infection or blood poisoning in the baby. Ensure that the milk you drink is pasteurized.
*Stay away from mould-ripened cheese (cheese that has a blue vein in it) like brie or camembert. Make sure you cook raw eggs. When the eggs are cooked, see that the yolk and white are firm.
*Avoid the consumption of smoking and drinking in day to day routine.
Healthy Pregnancy Diet Tips:-
*Have a piece of fresh fruit for a mid-morning or afternoon snack, instead of reaching for chocolates or biscuits.
*By carrying a small bottle of water when you are out ensures you are well hydrated, and not tempted by sugary soft drinks.
*Each week, prepare a couple of meals using beans, lentils and pulses..
*Add in your diet different healthy grains, such as barley, couscous or brown rice, in order to give variety to your favorite recipes.
*Choose low-fat dairy products
It is important to note that being pregnant doesn’t indicate that the mother to be has to consume food for two individuals, as she is supporting a life within her. The key to a healthy pregnancy is to consume a balanced diet with light and frequent meals throughout, and to regularly take the supplements or medicines prescribed by the doctor. One should also try, and be active, for e.g., go for walks or light swimming or do pregnancy specific yoga [under supervision].
Food pyramid is the basic guide which helps us plan a healthy diet according to our body’s requirement. There are a variety of choices which are highlighted by food groups mentioned in a pyramid shape. Individuals should eat different foods from each food group to ensure they obtain all the nutrients their body needs in appropriate proportions. There are several food pyramid plans recommended by health professionals today. The most widely known food pyramid was introduced by the United States Department of Agriculture (USDA) in the year 1992, was updated in 2005, and then replaced in 2011.
In 1992, food pyramid became the most useful and influential guide in history. It was considered as a total dietary approach for nutrient adequacy and moderation in order to bring awareness to the new food patterns. This was widely adopted as an icon and used by various nutritionists, Dietiticians and many other medical professionals related to this field. The Food pyramid includes all the major food groups with the correct frequency and amounts that one should have for a healthy and fit body.
It was updated in 2005 with colorful vertical wedges replacing the horizontal sections and renamed My Pyramid. My Pyramid was often displayed with the food images absent, creating a more abstract design. In an effort to restructure food nutrition guidelines, the USDA rolled out its new My Plate program in June 2011.
Apart from USDA there are over 25 other countries and organizations who have also published food pyramids. Out of this one is Asian food pyramid. This Pyramid is based on a generalized summary of the traditional healthy diets of Asian populations, in the light of current nutrition research. The basic premises of the Asian Diet Pyramid, have received strong international support from leading nutrition scientists and medical specialists as useful alternatives to the 1992 U.S. Food Guide Pyramid. For example, the Food Guide Pyramid lumps some animal and plant foods together in a single group, while the Asian Food Pyramid carefully distinguish between plant and animal foods. The main constitution of the Asian Food Pyramid is of Plant based food, with moderate amounts of animal products. It has a wide variety of healthy foods listed in 8 mini pyramids or levels [as illustrated in the picture].
The Asian Diet Pyramid emphasizes -
On daily servings of whole grain and minimally processed foods, topped by another large band of fruits, vegetables, legumes, nuts and seeds.
- Optional daily servings of dairy products (low fat), Sea-food.
- Weekly Servings of Sweets, eggs and poultry are recommended.
- Monthly Servings of red meat or Pork.
- Daily physical exercise, a small amount of vegetable oil and a moderate consumption of plant-based beverages are also recommended according to the pyramid.
- 6 glasses of water to ensure good health
- Moderate intake of gin/beer/wine.
According to Campbell, Cornell professor of nutritional biochemistry, co-chairperson of the conference and director of the Cornell-China-Oxford Project-“The Asian diet, which is significantly lower in total fat, may prove to be an even more healthful diet.”
Every day, we all need to make good choices regarding the foods we eat and the amount of activity we do. If you are willful to make changes in your lifestyle to achieve better health of body & mind, then the food Pyramid is the right scientific approach to begin with. As this model is based on years of research, it is certainly promising for every individual.
Staying hydrated can be great for your body. Drink enough of the right liquids and your mood will improve, your focus will sharpen, your heart will beat stronger, and you’ll be less likely to suffer from headaches and fatigue. All that, plus if you pick the right potions, you’ll receive beneficial nutrients, antioxidants and protein as a bonus. Water is the universal fluid which is essential for the body and does wonders for us. But there are many other healthy drinks which are very refreshing.
Water: Water provides everything the body needs—pure H2O—to restore fluids lost through metabolism. Water is needed for our cells to function properly, which then enables thinking, movement, blood circulation, digestion and nerve function. Water helps suppress appetite, which reduces the risk of obesity. Additionally, water helps the body burn fat.
Green Tea: When you think of healthy drinks, water immediately comes to mind, and when it comes to tea, green tea is the champion. Green tea contains EGCG which is an antioxidant. It is extremely helpful since it can locate cancer cells and kill them without damaging healthy cells. Green tea increases the metabolism which makes the body burn more calories per day. This makes green tea a superb drink for dieters who are looking to slim down to a fit body. Green tea also prevents clogging of the blood vessels and so prevents strokes. So, add this in your daily life and stay healthy.
Lemon water: Another name in the list of healthy drinks is lemon water. Starting your day with lemon water is really good for your health. Lemon water is good for detoxification of the body and drinking it first thing helps to eliminate the bodily wastes effectively paving the way for a glowing skin. Lemon water is rich in Vitamin C that helps in strengthening the immune system and also potassium which is good for heart. Lemon water though is acidic, acts as an alkaline in the body thus helps in curing digestive problems like heart burn, constipation and nausea. This is simple and easy to make. Take a glass of lukewarm water and squeeze half lemon and you are done.
Coconut water: Coconut water is incredibly healthy and one of the best health drinks to hydrate the body. Besides helping remove toxins from the body & aiding digestion, coconut water has amazing anti-viral, anti-fungal and anti- microbial properties that helps in fighting against various infections. Another benefit of this healthy drink is that it helps in blood circulation and prevents from excessive heat burn problems and also controls acidity. Coconut water is a rich source of natural calcium, magnesium, and natural potassium- making it a healthy electrolyte balancing drink.
Milk: Milk should be a component of one’s daily diet. We begin drinking it when we are young, but our intake decreases as we get older. Some people shy away from it because they fear that it will add too much fat to their diet. Others leave it out because they believe that they no longer need it. Milk is a great source of calcium, which is essential for healthy bones. Not only do young children need it while their bones are growing, but adults need it to keep their bones strong and to prevent osteoporosis. Other than calcium, this healthy drink is rich in protein, phosphorus, magnesium that is good for development of teeth, fight hypertension, diabetes, cardiovascular disease and even obesity. There are several varieties of milk in the market, such as whole, 2%, low-fat and fat free. You can choose wisely to avoid addition of extra fat to the diet and reap all other health benefits for a strong skeletal system.
Your diet is important in ensuring you obtain enough nutrients to provide you with energy and keep your organs and tissues functioning properly. In the long term, a healthy diet can also help you avoid certain potentially serious disorders such as heart disease and diabetes. Adding whole grains such as brown rice to your daily meals is a good strategy to help keep you healthy and disease-free. There are so many health benefits of brown rice. Brown rice, are natural and unrefined. Many people choose to eat brown rice instead of white rice because of its health benefits. But why should you eat brown rice? What makes it so healthy? Read on to find out the health benefits of brown rice.
High in Fiber: Brown rice supplies 14 percent of the recommended daily value for fiber, an important nutrient that protects against colon cancer and breast cancer. Fiber tends to latch onto the chemicals that cause cancer and steer them away from the cells in the colon and breasts, preventing cancer from developing in those areas. Fiber also has many other health benefits including promoting cardiovascular health and maintaining a healthy bowel system. This is among most popular health benefits of brown rice
Lower The Risk Of Developing Diabetes: Eating at least two servings of brown rice per week can lower the risk of developing diabetes. It has been found that by eating just 50 grams of brown rice a day, another benefit of brown rice is that it reduce risk of type 2 diabetes can be lowered by 16 percent, while other whole grains, such as barley and whole wheat, can lower the risk by 36 percent.
Prevent Weight Gain: The fiber content of brown rice keeps bowel function at its peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions.
It Can Lower Cholesterol: Benefits of brown rice also include the reduction of bad cholesterol. The oil in brown rice has been shown to lower levels of LDL cholesterol, also known as the bad cholesterol, by up to seven percent. At the same time, a diet high in whole grains can increase the level of HDL cholesterol, or the good cholesterol.
Cancer Prevention: Brown rice contains plant lignans & phytoestrogens that are associated with a decreased risk of hormone-dependent cancers such as breast cancer, ovarian cancer, endometrial cancer, and prostate cancer.
Maintain Blood Sugar Level: Brown rice manages the blood sugar level naturally. Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risk of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes.
Promote Bone Health: Last but not least among health benefits of brown rice is that it is a good source of magnesium, a mineral that is essential to bone health. Just one cup of brown rice contains 21 percent of the recommended daily value of magnesium. Most of the magnesium in the body is stored on or in the bones, so to keep a high level of magnesium in your bones, and to reap its other health benefits, eat plenty of brown rice each week.
Business Today Press Coverage
Basics of Online Healthcare
It began with e-tickets, then moved on to paying bills and managing bank accounts, and finally fashion. The new buzzword on the internet is healthcare. Prachi Agarwal, founder of the online service Fitho Weight Management, shares a guide to the new age trend of healthcare on the web.
For more click the link below and read our press story:
Losing weight is easier done than said with Fitho’s weight loss programs that are a combination of diet and exercise. To understand the program better Fitho launches a free one day sample diet plan to show how you can lose weight successfully without having to travel anywhere. All you have to do is visit www.Fitho.in register and get started absolutely free of cost.
Fitho’s weight loss programs are based on yogic philosophy of three well- balanced, nutritional meals a day. Each program is customized to your food habits, medical condition and fitness levels making it easier for you to follow and see results. Unlike other diet programs Fitho’s diet is based on recommended daily dietary intake that stabilises the nutrition intake and exercise which helps burn the excess calories in the system. You get assured weight loss of 4 kg a month without starving yourself. That’s why 97% of our clients manage to keep the weight off for more than over a year.
The unique part of this program is that even the exercise routine that is customized to your fitness levels and workout routine preference for eg whether you wish to workout at gym, outdoor or home. Exercise routine is a combination of different exercise techniques for example: plyometrics, strength training, cardio, endurance training, interval training, isometrics etc. Read more
I am 34 years old and a mother of two young daughters. All my life I have been thin. Even pregnancy didn’t add too many inches or kg to my body . But with age, average eating habits and an almost sedentary lifestyle I started putting on bad looking flab on my body. There was a paunch that hung over my jeans. I developed a double chin that made me look terrible in my pictures. Plus there was this perpetual lethargy that hung on me all the time. I knew I wasnt overweight but I didn’t feel like myself.
Gradually I started reading about diet, health, nutrition, exercise online. I came across www.fitho.in and subscribed to it. Over a period of time it became my source of information on health and fitness. With all the information on health I was definitely getting more aware about my lifestyle. But I still needed someone to help me put it in practice. I didn’t need a heavy duty diet but I did need professional guidance to get me on track, especially since I had my basic knowledge on health and nutrition in place. After deliberating for sometime I decided to finally write to Fitho about their body toning program. Instantly I got a reply from their side and they got me started on the program. The best part of this was that I didn’t have to go anywhere and everything was given to my right in the comfort of my house.
The first step was filling an exhaustive questionnaire about my lifestyle, food habits, food preferences, fitness levels etc. Based on the information given by me I was delivered my diet chart and exercise chart within one working day, along with a personal health care manager (something similar to a personal relationship manager). My health manger was my mentor and my assistant who was available for me round the clock, checking on me, monitoring my progress, giving me healthy recipes and just ensuring if I am comfortable with everything.
Joining Fitho has been the best investment I have made in terms of my health. I lost five Kg in two months along with all that extra flab that totally melted out of my body (my main motive was to lose the flab and not the weight). I got all this without compromising on my favorite food. Plus there were no funny restrictions to eat dinner before 7:00 pm to lose weight! I could got out and lead a normal social life on this routine. Fitho understood my requirement completely and created a service that was completely personalized to my need and personal goal.
I finished the program three months ago and I have managed to keep all that flab off! Fitho helped me get a brand new lean and fit body. I almost the same size as I was before my daughters were born. Thank you Fitho for understanding and delivering what you promised to help me achieve. I would like to vote for Fitho as the most healthy, simple and easy body toning program that is completely natural and uses no fad or crash diets to help you get toned. I have lost weight and gained health with Fitho
Gone are the days of bulking up and looking like Arnold schwarzenegger. Now Edward Pattison’s (Star of the twilight Series) body is the new rage. Getting lean and having the definition is still not as easy as it sounds. In fact it is still more difficult to get lean than bulk up. People and bodybuilders usally eat meats as protein sources to bulk up. Unfortunately there are very few natural ways of getting lean. One which is often forgotten due to the quest for a bigger body is the importance of vegetables in the diet. Vegetables are low in calories and full of vitamins and minerals and fiber for better digestion . Besides this they also help develop leaner and strong muscles due to the high quality nutrients present in them.
Vegetables have very little fat in them which is crtical for reducing body fat to achieve the lean muscular look. Vegetables like cabbage, spinach and parsley are rich source of glutamine which is an amino acid which is the building block of protein and helps build more muscle mass, promoting digestion and tissue repair. The vitamins and minerals with antioxidants reduce inflammation in the body and boost immunity.
Vegetables also boosts muscle growth in older men also as the mitocondria activity in the cells provide more energy to the muscle to perform longer and with power. Doing adeqate resistance exercise with healthy diet will keep them stronger and in better shape reducing chances of injury.
A new study in the February issue of Cell Metabolism traces that improved performance to increased efficiency of the mitochondria that power our cells. The study suggests that foods that contain nitrates make your mitochondria work better and are known as power plants of the cells. Green vegetables are rich in nitrates that boost mitochondria activity giving us more energy during workouts for building leaner and bigger muscles. Good sources for green vegetables are spinach, parsley, kale, asparagus or other green leafy vegetables.
Add a bowl or two of vegetables for better metabolism of nutrients and higher level of energy for building lean muscles. Vegetables are fat free and low in calories reduce the fat percentage in the body giving you a ripped body. Fiber in vegetables keeps you fuller so that you don’t indulge in munching in between meals and avoiding eating extra calories for any storage.
There are various fad diets for weight loss. Atkins diet, banana diet, GM diet to name a few and each of these diets have differnent approach to reduce weight. They work well on the calorie intake but are they providing you with enough nutrition for healthy functioning of the body. Lets understand a few diets and see how much beneficial are they as a weight loss diet.
High-protein, low-carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight. High protein diets typically contain 1g of protein per 1 pound of body weight. Some high protein diets will recommend a percentage of total calorie intake (such as 30% or more).
Drawbacks of High Protein Diet- Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones- It is difficult to eat 6 small meals through the day especially when you are working or travelling- Too high protein can leads to renal (kidney) failure or stress.- Bone loss is also seen with high protein intake as it creates an acidic medium and calcium carbonate from bone will be leached out to balance the ph level of blood.- Consumption of protein more than the daily dietary requirement of the body results in protein being stored as fat in the body. Read more
Snoring is a result of blockage or obstruction of breathing. It is not as big a problem as it may seem but can be irritating at times when you want to sleep and the person next to you is snoring. Snoring is a sign telling us that there is a problem in breathing while one sleeps and take action in curbing the problem before it becomes big and chronic.
Some people have a problem that they can not breathe during sleep due to snoring. This is called Apnea. Body takes immense pressure on the body, unable to take in oxygen properly. Hypertension, hyperactivity and heart problems are more common in people who snore. People who snore probably don’t get good quality sleep due to breaks during sleep because of
breathing. For people with greater difficulty in snoring can cause problems to the brain due to lack of oxygen going to it.
Sleep researchers in Israel examined more than 2,000 sleep apnea patients, for example, they found that 54 percent were positional, meaning they snored only when asleep on their backs and the rest were non positional.
Other studies shows weight plays a major role. According to the National Sleep Foundation, in people who are overweight, slimming down is generally the best way to cure sleep apnea and end snoring for good. People who were overweight saw reduction in snoring when they lost weight.
Due to increasing obesity rates snoring is picking up with kids too which is not a healthy sign. If you snore at night then try sleeping on your side and not your back, it may help. If that is not of any help to you then reduce your weight maybe you get away with the problem and sleep tight.
With the help of some breathing exercises and reducing alcohol and smoking snoring can be curbed. Sleeping on the side can help in reduction of snoring. Most importantly a healthy diet and some exercise plays a great role in maintaining a balance in the body.
It’s been known for a while that hormone levels drop in women treated for cancer. Now a study published in the Journal of Clinical Oncology is showing similar effects in older men. Read more to know if cancer effects testosterone level in men.
Sometimes there are just days when we just don’t feel like exercising. I’m sure that everyone has those days. When it all comes down to it, exercising is definitely a way to feel physically good about yourself, lose weight, or get ready to achieve a physical goal. To really see a difference in your physique, in addition to a healthy diet of course, you need to exercise. Read more for 5 ways to stay motivated.
Running is one of the best, most complete exercises for improving general fitness. It works legs the most, but also has an impact on your back, your core, chest, arms, and the cardiovascular system. Running is also one of the easiest ways to get exercise; and you don’t need a lot of special equipment. As easy and straight forward as it is, there are a few things that you should know if you are just getting started with running. Read more to know how to get started with running.
If you do just one thing to fight fat, exercise might be the way to go, judging by a new study. Read more to know how exercises fight “Hidden” body fat.
Stand for a few minutes on a platform that vibrates. Get off and try to do some weight lifting — squats, for example. Or try a short sprint. Or see how high you can jump. You are somehow supposed to be able to lift heavier weights, sprint faster, jump higher. Researchers report that they actually seem to slightly improve performance in the few minutes after a person gets off the machine. Read more if you like a shake with that workout.