Easy Tips To Choose Best Food To Manage Your Diabetes

There is a myth about diabetes that you should not eat foods with carbs, sugar, oil and flavor. Do you think it is correct? 

A healthy diet is the main part of your diabetes management. Actually your blood glucose level depends on what you eat, when you eat and how much you eat. The GI (glycemic) index of the food item shows the sugar content of the food. High GI index food rapidly increases your blood glucose level while low GI index food slowly increases your blood glucose level.

Experts recommends 1200 to 1500 k Cal of diet daily to Diabetes patients. Carbohydrates, fat and protein are the main ingredients for your diet. Carbohydrates are not banned in diabetes but should be eaten in the controlled manner. In case, your diabetes is in control then your taste some sweet occasionally.

Here are the nutritional elements you should eat in diabetes.

Carbohydrates

Carbohydrates are tasteful and keep your stomach feel full. It is the main part of your diet and has most impact on your blood sugar level. It is the best source of energy. Carbohydrates with fiber are the best food for your health. Though it affects the blood glucose level, you should not avoid it. 

There are some good and bad carbohydrates in case of diabetes.

Bad carbohydrates are White bread. white rice, pasta, noodles, fruit juice, fizzy drinks, sherbets, starchy vegetables like peas, corn, potatoes, lentils, sugar, jam, honey, sweet puddings, jelly, cakes, pastries, biscuits and pizza.

Good carbohydrates are Wheat, Oats, whole wheat flour, brown rice, beans, soybeans, orange, grapefruits, apples, pears, green leafy vegetables, broccoli, cauliflower, cabbage, low fat yogurt, low fat cottage cheese.

Fats

Diabetes can cause heart disease. So, replace the fat foods with good fat foods in your diet. Fat keeps your stomach full and releases energy and blood sugar slowly.

Trans fat food should be avoided because it is harmful for your body. Limit your intake of fried foods and check the label on the food product which shows 0 trans fat.

Bad fats are vansapati, whole milk fat, butter, cheese, creamy sauces, high fat meats, palm oil, coconut oil and processed food.

Good fats are Olive or canola oil, rice bran, ground nut, mustard, safflower, soybean, cooking oils, walnuts, almonds, pistachio, egg white and fish.

Protein

Protein is the main component of your muscles growth. Protein have very small effect on blood sugar. Protein should be 15-20 percent of your daily diet.

You can include protein in your snacks. Lean meat, fish, eggs, milk are the good source of protein.

Vitamins & Minerals

Vitamins and minerals helps to your body to work properly and efficiently. It is essential for the normal growth. Vitamins and minerals helps to control diabetes by strengthening the immune system. Vitamins are of two type, fat soluble and water soluble. Water-soluble vitamins are excreted much more quickly than fat-soluble vitamins, and they need to be replaced more frequently. it means you should eat more water soluble vitamins than fat soluble vitamins.

Fat soluble vitamins like A, D, E and K found in animal fats, vegetable oils, dairy foods, liver and oily fish.

Water soluble vitamins like B, C and folic acid found in fruits, vegetables, grains, milk and other dairy food.

Minerals are essential for bone health, teeth and converting food into energy. Minerals include calcium and iron. These are fond in cereals, fish, milk, dairy foods, fruits, vegetables and nuts.

Now, you know the importance of the nutritional elements for your body and diabetes. A balanced diet with protein, carbohydrates, vitamins and antioxidants helps to boost your immune system and prevent diseases. Good diet also helps to control your blood sugar level. Avoid trans fat, sugar and high GI index foods. Eat good and healthy, stay fit.

Source:
1. https://en.wikipedia.org/wiki/Vitamin
2. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html?referrer=https://www.google.co.in/

5 Best Eating Habits To Get You A Healthy Life Style

Healthy eating habit is good for your overall health. Seasonal and domestically grown foods are the best option to get more nutritions in your diet. 

Every one deserves a good and healthy lifestyle. If you are eating food just only for weight loss then you should think again. 

If your goal is just to reduce your belly and for this you are doing dieting, eating only selected food then you are making mistake. The mistake is not to enjoy your food!

Here are the 5 best eating habits you can adapt to get a healthy life style.

1. EAT MORE GOOD FAT

To get weight lose you first cut fat but it is not always the healthiest way. Actually it is an important source of energy.

Fats are of 2 types, monounsaturated and polyunsaturated. Monounsaturated fat considered to be the healthiest fat. Avocado, walnuts, Olives,  almonds and salmon fish are the examples of monounsaturated fats. These nutrition rich foods gives you a good dose of monounsaturated fat and prevent diseases to catch you.

In a more healthier way, you should include beneficial fat in your diet. Expert nutritionist advises that you should not fear eating fat. Fats are not to avoid.

Polyunsaturated fats are also not completely harmful. Like Omega 6s, they are not harmful for your health but not much beneficial like omega 3.

2. SAY NO TO DIETING 

Dieting is not a solution for your overweight. Eating should be good for your body and your mind should accept this. You should listen what your mind says about the food you are eating. Eat slowly and enjoy the meal. Notice the taste of the food. 

You should not focus on the weight lose, just make a relationship with your food. Your body needs good food so stop craving eating, understand your food requirement and improve your eating habits.

Give yourself permission to eat what you want and make sure you enjoy it, without feeling guilty. The food loses its power over you. So you eat less and crave that particular food less often.

3. TRY TO BECOME VEGETARIAN

It does not mean to become pure vegetarian, it's up yo you. Actually it means to eating less animal protein. health benefits are huge when we grow foods to eat. 

Plant based foods are fiber rich which helps to regulate blood sugar level and keeps you fill. It also healthy for your gut.

Vegetarian meals helps to get varieties of minerals, vitamins, antioxidants and other nutritional elements. This kind of meal boost your immune system.

Eating more plant protein helps detoxification of your body in a gentle way.

Being vegetarian also helps to remain in shape. You can easily drop some extra weight.

4. EAT SEASONAL FOOD

You eat a lots of fruit and vegetables throughout the year. When you diet, you eat selected foods daily and regularly. But do you think it is correct to force yourself to eat something specific?

You should enjoy your meal, fruit and vegetables. Actually variety of foods spice up your daily life. The benefit of eating variety of food helps to get more nutritions you need.

Eating seasonal fruits and vegetable are the best options to get varieties of nutritions. They are locally produced and easily available. Seasonal food are fresh and rich of vitamins and antioxidants while stored food have less vitamins and antioxidants content. 

The nutritions like vitamins, minerals etc rapidly decreases when stored for a longer period of time. Eating seasonal food also makes you interested in different foods throughout the year.   

5. CONTROL RISK OF DIABETES

Now a days, more people are being caught by diabetes risk although the awareness among people  is increased. People opts sugar free food and drinks in order to remove excess weight. The health risk from artificial sweeteners is also increasing.

Sugar is of course bad for your health. It actually increases your weight and risk of obesity. Obesity can result in cardiovascular diseases and diabetes.

There are some alternatives of artificial sweeteners like coconut sugar. Coconut sugar can be used like traditional sugar and has probiotic property. This probiotic add beneficial bacteria to your stomach and removes bad bacteria. It also include minerals, vitamins and antioxidants which are good for your health.

Do exercises regularly, control your sugar intake and eat good food to prevent risk of diabetes.

 

6 Best Cardio Exercises To Cut Your Body Fat Quickly

Cardio exercises are mean to develop your cardiovascular fitness. Cardiovascular fitness is the ability of the heart, blood cells and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement. 

In simple terms, cardio exercises are the exercise which increases your heart rate. The movement in the cardio exercises increases blood flow in your body and you feel more active. Your muscles becomes stronger, hence your body becomes stronger and fit. Increases blood flow in your muscles also increases the fat burning process. Cardio exercises enables your body to burn more fat and achieve your weight loss goal.

There are numerous benefits of cardio exercises. Some of them are:-

• Healthy Lungs. Cardio Strengthen the muscles involved in respiration, to facilitate the flow of air in and out of the lungs.

• Healthy Heart. Cardio Strengthen and enlarge the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning.

• Improves Blood Pressure. Cardio exercises improves blood circulation efficiency and reducing blood pressure.

• Better Oxygen Supply. Cardio exercises increases the total number of red blood cells in the body, facilitating better transport of oxygen.

• Better Mental Health. Cardio improves your mental health, including reducing stress and lowering the incidence of depression, as well as increased cognitive capacity.

READ HERE:- 10 Top Exercises For Burning Stubborn Stomach Fat You Must Do Now

• Reducing the risk for diabetes.

• Weight Loss. Cardio exercises increases the fat burning process and when fat burns, you will get weight loss.

• Better Bone Density. Simple cardio exercise like walking improves your bone density in knee area.

• Live Longer. Cardio improves your overall health which leads to a longer life span.

Now, you understand the benefits of cardio exercises in your daily life. 

Here are 6 best cardio exercises you can do to cut your body fat and makes a healthy you.

Walking.

Walking is the easiest exercise you can do. Just walk in a good posture with moderate speed. Walking benefits you heart, lungs, knees and in weight control. Regular walking for 30-40 minutes a day can actually prevents the weight gain and burn more calories. 

Running.

Running is also a simple exercise you can do. In running your speed is faster than walking. Running benefits include weight loss, improvement in cardiovascular and respiratory health. 

• Research suggests that the person with average weight will burn approximately 100 calories per mile while running.
• Running increases your metabolism even after you have finished running. You will continue to burn an increased level of calories for a short time after the run.
• To get more benefits while running, the key is consistency and a slow increase in speed and distance.

Jumping Rope.

Jumping rope exercise requires a rope which has handle at both hands fro grip. It is again a simple exercise like walking and running. A jumping rope or skipping rope is a cardio exercise which has a number of techniques to do like alternate foot jump, criss-cross, side swing, toad, leg over etc. 

• Jumping rope burns fat quickly and increases your metabolism.
• 10 minutes of jumping rope is equivalent to 8 minute running, if done properly.

Swimming.

Swimming is a simple and healthy workout. It is a low-impact workout that has mental and body health benefits. It builds strength in your heart and lungs. 

• Swimming is an exercise that burns a lot of calories, is easy on the joints, supports your weight, builds muscular strength and endurance.
• Swimming can burn 550-600 calories per hour if you can swim efficiently.

Cycling.

Cycling has health benefits similar to walking and running. Bicycles are often used by people seeking to improve their fitness and cardiovascular health.

• Cycling increases your heart rate and metabolism which leads to weight loss.
• It makes you slimmer while reducing fat.
• Regular cycling with good pace helps you cut your body fat quickly.

Stair Climbing.

Stair climbing is often described as a low-impact exercise. It is very beneficial in weight loss and improving muscle strength. Stair climbing exercise can be performed at different intensity, depending on your fitness level and the amount of calories you wish to burn.

• Stair climbing burns more calories than walking.
• It strengthen your lower body muscles and joints.

These aerobic exercises are best to burn calories and makes you fit. Below, you can find the amount of calorie which each of the exercise burns:-

Activity	100 lb or 45 kg	150 lb or 68 kg	200 lb or 90 kg
Walking, 2 mph	160	240	312
Running, 7 mph	610	920	1,230
Jumping rope	500	750	1,000
Swimming, 25 yds/min	185	275	358
Bicycling, 6 mph	160	240	312

Source:- www.heart.org

In the conclusion, it is good to know that the amount of physical activity or exercise required by any individual for weight loss can be different. But if you want to weight loss or weight control, you need to do regular exercise with a balanced diet plan. Stay healthy and be happy with these 6 best cardio exercises to cut your body fat quickly.

Resources:
1.http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WhjXxFWWbIU
2.https://en.wikipedia.org/wiki/Cycling

10 Simple Good Food For Best Weight Loss Result You Never Know

Eating a balanced, nutritious diet and being physically active is the best way to stay healthy. Balanced and good diet actually helps to weight loss. To maintain a stable weight, your energy intake needs to equal the energy you use. If you use more energy than you consume, you will lose weight. On the other hand, if you eat more than you use, you will gain weight. 

Good food place a major role in our good health. Regular exercising is a great for building muscle and losing fat, but if you want to see real weight-loss results, what you eat matters. But dropping pounds isn't about depriving yourself, it's about choosing the right food without the extra calories. Revamping your diet is an important part to begin if you want to lose extra weight.

For a clean start, add these foods to your daily diet and see the result

1- Soup:

• This simple recipe is very good in terms of total calorie intake. 
• It is a very light food to eat. 
• Soup generally contains vegetables like tomato, mushrooms, peas etc. 
• Broth-based soups are a healthy eater's best friend, they fill you up, are relatively convenient, and are low in calories. 
• Soups are easy to available and easy to cook. It is also very easy to digest and healthy to eat.

2-Potatoes:

• Potatoes are full of carbs, but potatoes aren't the enemy. 
• A 2008 study found that potatoes are the food that helped people to maintain good health. 
• The skin of a potato is full of fiber and the starch doesn't have a ton of calories, meaning potatoes can be part of your diet, just make sure you eat the skin and hold the melted butter, sour cream, and bacon bits. 
• It is very healthy and tasty to eat.

3-Apple:

• Apple are an excellent source of antioxidant which combat free radical. 
• Apples are one of the fruits that are highest in protein, a soluble fiber that helps you feel full and satisfied. 
• Eat an apple as a snack, and you may just feel like eating a little less when it comes time for your meal.

4- Green Tea:

• Sipping green tea throughout the day is a great way to boost your metabolism and suppress your appetite while also hydrating you to keep your body in tip-top shape. 
• Take a green tea after your daily meal is most benefit for your good health.

5-Dark Chocolate:

People who eat a small square of dark chocolate a day reports feeling fewer cravings for dessert, so stock up on high-quality chocolate to help you just say no to those cookies in the kitchen. Chocolate is also very good for our skin also.

6- Nuts:

• A 2011 study found that people who ate an ounce of nuts a day had higher levels of the feel-good hormone serotonin, which can act as an appetite suppressant. 
• Higher serotonin levels may also help diminish stress levels a big help when it comes to the fight against belly fat. 
• It is also help to your body to fight the disease.

7- Oat meal:

• Swap your breakfast cereal for a bowl of oatmeal, and you just may see the pounds disappear. 
• A recent study found that those who ate oatmeal instead of cereal consumed the same amount of calories but felt fuller longer and more satisfied, thanks to oatmeal high fiber content. 
• It give a good energy for fight our daily routine stress.

8-Eggs:

Go ahead, eat the whole egg those yolks are full of nutrients. In addition, eating eggs at breakfast (or anytime!) can add much-needed protein to your meal. The result? You feel fuller for longer. It is full of energy and contain rich fibers and calcium.

9-Peppers:

Capsaicin, the compound in peppers that gives them their spice, has been shown to have metabolism-boosting properties. Spice up your next meal by adding chili peppers, jalapeños, or anything else to give it a little kick. Pepper is very useful for lose the fat.

10-Beans:

They keep well in your pantry and are a great protein source, so stock up on beans for a hearty, low-calorie meal that won't take too long to make. These healthy bean recipes are a great place to start.


These foods are easy to available near by you, easy to cook and eat. But weight loss can not achieve only by eating good food, regular exercise is also very important. Regular exercises like cardio and good food can achieve your weight loss target.

Resources:

1. https://medlineplus.gov/ency/article/003107.htm

2. https://www.google.co.in/

3. https://en.wikipedia.org/wiki/Low-fat_diet