7 Best Tips To Reduce Sugar From Your Food You Never Know

You must control sugar content in your food to get a healthy life. If you have diabetes then it becomes extremely important to control your blood sugar level and eat food with lower glycemic indexes. Sugar have calories like in soft drinks or candy, it can increases blood sugar and leads to weight gain. Your healthy lifestyle should avoid food products with added sugar or concentrated beverages because these are not good for your health. 

You can easily cut down the sugar from your daily food. Here are some tips to avoid or cut down the sugar content from your food easily.

1. It is good to remove the table sugar (white and brown), syrup, honey and molasses. Cut the sugar content from the food yo make regularly at home cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there.

2. Avoid soft drinks as much as you can. They have large amount of added sugar which is not good for your health. Replace soft drinks with water. Water is best, but if you want something sweet to drink or are trying to lose weight, diet drinks can be a better choice than sugary drinks.

3. You should avoid heavy fruit syrup (concentrated) because it may have extra sugars. Eat real, frozen, dried or canned fruits only. Fruit in natural juice form is also preferable. If possible, you can remove the excess syrup of juice with the help of colander.

4. Read food labels carefully and choose the food product products with the lowest amount of sugar. Some products like dairy and natural , may have natural sugar. But some food products contains added sugar so choose carefully. You can also add fresh fruits or dry fruits in your cereal or oatmeal instead of sugar.

READ MORE:- 10 Most Powerful Foods Which Helps To Burn Fat You Never Know

5. At home, while baking cookies, brownies or cakes, you can cut the sugar quantity by one half or one third. You may not feel the difference while eating them with less sugar.

6. You can use extracts like vanilla, orange, almond or lemon instead of adding sugar. Vanilla beans and almond extracts have sweet flavor therefore it's extracts can work in place of sugar. Also these extracts have lower glycemic index therefore will not increase the blood sugar level.

7. Try to avoid sugar completely. Prepare your mind to avoid that additional sugar to put in your food. Your body will get natural sugar from foods. So eat healthy foods and prepare foods with different spices to get delicious taste.

READ MORE: The Best And Worst Low Carb Food You Never Know.

Best Tips On Healthy Eating When You Are Older

When person age, their body required more nutritions than before. A variety of food helps to get different nutritions. Your healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy, includes lean meat, poultry, fish, beans, eggs and nuts and is low in saturated fats, trans fats, salt (sodium) and added sugars.

Your food choices must be nutrient dense but not energy dense and we should be careful to choose discretionary foods only occasionally as these are higher in kilojoules.

If you wonder how to start a good eating habit, following dietary guidelines will help you,

• Eat more fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots and sweet potatoes. Prefer locally produced food items as they are more fresher than cold storage foods.

• Include protein rich food choices with more fish, beans and peas.

• Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.

• Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.

• Make the fats you eat healthy ones (polyunsaturated and monounsaturated fats). Switch from solid fats to oils when preparing food.

GOOD FOOD & PHYSICAL ACTIVITY

The combination of healthy food and regular physical activities is really good for you. It will keep you to maintain muscle strength and healthy weight. As you get older, you may gain weight but regular exercise will help to remain you fit. Try to do 30 minutes of physical activity daily. Start slowly if you are not active currently. Walking and yoga is the better way to start.

LIMIT FOOD WITH FAT, ADDED SALT AND SUGAR

It’s always good to limit saturated fats, added salt, added sugars, alcohol and low fiber choices for good health. Older people are more prone to diseases as compare to younger people. They may have cardio, liver problem, back pain or irregular bowl movement.

Choosing food is very important as you get old. To fulfill your nutritional needs, you need to eat variety of foods. Stay away from packaged food items as they have added salt. Drink more water than sugary drinks. Older people can also find that they need to eat more high fiber foods and to drink more water to avoid constipation as bowels tend to slow down with age.

Eat foods that provide no more than 1,500 milligrams of sodium per day. Check the Nutrition Facts label for the number of milligrams of sodium in a food. You don’t want to exceed a total of 65% Daily Value (DV) for sodium from all foods in a day.

DRINK PLENTY OF WATER

You need to drink plenty of water regularly. In liquid you can take juice, soda water or milk. Actually when you get older you often don’t feel thirsty even when your body wants fluid. You can take green tea or coffee also.

AVOID SMOKING AND DRINKING

Smoking can't be good for anyone. Avoid or quit smoking immediately. Smoking is harmful for your lungs and can make you dangerously sick. Smoking and drinking is injurious to your health and you should stop it as soon as possible.

EAT MORE WHOLE GRAIN FOODS

A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. A diet rich in whole grains (like, whole wheat, brown rice, oats, unprocessed maize, millets) has been shown to reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer. 

Whole-grain diets also improve bowel health by helping to maintain regular bowel movement and promote growth of healthy bacteria in the colon.

EAT LESS SUGAR

Foods high in added sugars may provide calories but few essential nutrients. So, look for foods and beverages low in added sugars. Read the ingredient list of the food and make sure that added sugars are not one of the first few ingredients.

PLAY SAFE WITH FOOD AND MAINTAIN HYGIENE

Proper hygiene is also very important for you. Clean hands, food-contact surfaces, fruits, and vegetables. Do not wash or rinse meat and poultry. This used to be a common practice, but experts say it can spread bacteria to other foods. Plus, it’s just not necessary because any bacteria present on the food will be destroyed by cooking to safe internal temperatures. 

Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing. Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms. Chill perishable foods promptly and thaw foods properly. Reheat leftover refrigerated foods to a safe internal temperature. 

So, why not find your way to a healthier you for yourself, your family, and your future. You may increase the quality of your life, as well as your chances for a longer one. Keep a healthy diet plan and do some exercise regularly. Stay healthy.


Resources:

https://www.nhp.gov.in/healthlyliving/healthy-diet

10 Best Foods For A Healthy Heart You Never Know

Image: pixabay.

A healthy balanced diet and lifestyle changes are the key to fight diseases like cardiovascular diseases. High blood pressure, high cholesterol level, over weight can lead to a serious heart condition. 

So, you need to take care of your heart. It's health depends on what you eat, when you eat and how much you eat. Oily, high fat, junk food and fried food may create problems for your heart. Trans fatty acids found in most of the junk foods. Stay away from these kind of foods and quit smoking. Smoking is injurious to your health, your lungs and heart don't like your smoking habits. So try to quit it.

Eat healthy and include fresh fruits and vegetables in your diet. Locally grown and fresh vegetables contains more nutritions. They have antioxidants, vitamins, fiber and minerals. All these nutritions required by your body to build and repair muscles, tissues. Actually these nutritional elements are the basic building blocks which strengthen your immune system. A healthy immune system can protect you from various diseases.

For a healthy heart you should avoid food with high saturated fat, cholesterol like red meat, whole fat dairy products, shell fish and egg yolks. Decrease you sodium intake and eat fresh fruits or juice rather than beverages and processed foods because they contain added sugar.

Here are the 10 best foods for your healthy heart.

WHOLE GRAIN FOOD

Eating whole grain foods can help to protect you from cardiovascular diseases and type-2 diabetes.
Whole grains include wheat, corn (maize), rice, barley, oats, rye, millet, and quinoa. These grains can be eaten whole, processed into products like couscous (wheat) and polenta (maize), or ground to be used to make grain foods like bread, breakfast cereals, pasta, and noodles.

Whole grains food are healthy and full of nutritions like dietary fibers and vitamins. Other benefits of choosing whole grains food is that it keeps your digestive system healthy.

Avoid refined grains food like cake, pastries and biscuits.

SALMON AND FATTY FISH

Salmon fish contains Omega-3 fatty acids. Omega-3 is unsaturated fats and considered to be a good fat for your body. 

Fatty fish, such as salmon, sardines, trout, white tuna, anchovies, and herring, have the highest concentrations of fatty acids. Studies suggests that the omega-3 polyunsaturated fatty acids in fish reduced multiple cardio vascular diseases risk factors, including vascular resistance, blood pressure, inflammation, serum lipids, and endothelial function.

There are omega-3 supplements available. Fish and fish oil supplements contain docasahexaenoic (DHA) and eicosapentaenoic (EPA) acids, which have significant benefits for the heart.

DARK LEAFY GREEN

Green leafy vegetables are rich in potassium, fiber which helps to control blood pressure. Eat a diet rich in a variety of vegetables and fruits. Vegetables and fruits that are deeply colored (such as spinach, carrots, peaches, and berries) are especially recommended as they have the highest micro nutrient content.

NUTS AND SEEDS

Studies suggests that nuts can protect you from hypertension. Nuts have high energy density and does not contribute in your weight gain.

Nuts are rich source of protein. Nuts contains unsaturated fatty acids and other nutritions like antioxidants. There are different types of nuts so their nutritional values are different but overall nuts are healthy, protein rich and fatty acid food which helps to protect your heart from diseases.

"Studies suggest that consuming about 30g (a handful) of nuts per day may reduce the risk of developing heart disease by 30-50% and reduce the risk of death from heart disease by around 20%."

BEETS

Beets are low in sodium and fat. Beets contains betaine, a chemical which is important for cellular reproduction and helps your body to metabolize amino acid. Studies pointed out that the increased amino acid level is connected with the heart diseases. 

Studies also suggests that drinking beets juice may help you to lower your blood pressure level.

It should be noted that beets contains higher sugar level than other vegetables so diabetes patient should take care of that.

AVOCADO

Avocado contains essential nutrients and phytochemicals. There are various studies has been done on the health benefits of avocado and suggests that avocado consumption helps to improve cardiovascular health.

Avocado has good quantity of water and dietary fiber. Regular consumption of avocado helps to control your cholesterol level. It supports for a healthy blood pressure and hence enhances the performance of your heart.

OLIVE OIL

It is a healthiest oil for cooking. According to different clinical studies, regular consumption of olive oil may helps to reduce the risk of cardiovascular diseases.

Olive oil intake decreases plasma triglycerides, total and low density lipoprotein (LDL) cholesterol, platelet activation, inflammation and oxidative damage, and increase high density lipoprotein (HDL) cholesterol and antioxidant status in your body.

LEGUMES OR BEANS

Plant based diet always helps to boost your immune system. A high intake of fruits, vegetables, whole grains, legumes (beans), nuts, and seeds are helps to lower risks of heart disease, high blood pressure, stroke, and type 2 diabetes.

Common types of legumes are kidney beans, cannellini beans, Great Northern beans, navy beans, fava beans, cranberry beans, black beans, pinto beans, soy beans, black-eyed peas, chickpeas, and lentils.

Legumes or beans are naturally low in fat, practically free of saturated fat. Legumes are plant foods therefore they are cholesterol free as well.

LOW FAT DAIRY

Intake of dairy products is associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.

Avoid choosing foods from the Dairy Group that are high in saturated fats and cholesterol. Unsaturated fat is okay to eat than saturated fat.
Dairy products like cheese has high content of saturated fat which helps to increase risk of heart diseases.

Although dairy products contains high fat but studies suggests that moderate level of dairy products consumption shows no harm for your heart health.

Eat low fat dairy products to keep your heart healthy.

BALANCED DIET WITH LOW SODIUM

The salt you used in your kitchen contains sodium. Salt is not the only source for sodium you eat, it also comes from bread and rolls, pizza, cheese and ketchup etc.

Sodium intake tends to increase your blood pressure and increases work of your heart if used in high quantity regularly. This leading pressure on heart creates the risk of heart stroke.

Sodium should be less than 2300 mg in your daily diet. Low sodium diet helps to maintain your heart healthy.

Your heart health depends on your diet and fitness. Eating healthy always is the key. Make your body more active and do more physical activity regularly. Regular fitness training makes your body fit and provide strength to your heart. Make your self eat good with fresh vegetables, fruits, whole grain foods, fish like salmon, low fat and sodium food. This will make heart happy.

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Resources:
1. https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/grain-foods
2. https://www.umm.edu/health/medical/reports/articles/hearthealthy-diet

Best Foods To Burn Your Body Fat Fast

Weight loss becomes a tedious task if you are not following a healthy diet and exercise plan. A good balanced diet helps you to keep out unnecessary fats from your body while providing essential nutritions. Good food choices lower the risk of cardiovascular diseases, stroke, diabetes and high blood pressure.

Regular exercise is important to burn fat fast. Remember one thing to get a weight loss goal achievable, you have to burn more calories than you eat. Good healthy food and exercise makes you burn more fat without compromising in good health.

Here are the best foods you should eat to burn your body fat fast.

WATER

Water is most important for us to live. Without water you can not survive more than 3 to 4 days. Water is also responsible to start any chemical reaction inside your body. Fat burning process kick start by water. When your body is properly hydrated, it increases metabolism to burn fat fast.

CURRY LEAVES

Curry leaves are the best ayurvedic remedy to remove excess fat from your body. Curry leaf tree is native to India and Sri Lanka. It is generally used as a ingredients in different foods. Curry leaves reduces the cholesterol level. Curry leaves eliminates toxins from your body and helps your digestive system.

GREEN TEA

Green tea is becoming popular among health conscious people. Green tea provide antioxidants and very less calorie. It also improves your digestive system by detoxify it. 

Green tea, being 99.5 percent water is the perfect way to get your daily required fluid to intake. Staying hydrated is key as it helps remove bodily waste and enhances physical and mental performance. Catechins, an antioxidants, which found in green tea helps in weight loss.

TURMERIC

Turmeric has the inflammation property. Studies suggests that turmeric has anti obesity property. Turmeric is used as a spice in the food. Eat healthy and good food to enhance the weight loss potential.

EGGS

Eggs has protein and makes your breakfast awesome. 2 eggs a day helps to get protein to your body. Eating eggs make you eat less calories. According to new research from the Rochester Centre for Obesity in America, eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day, by more than 400 calories.

CINNAMON

Cinnamon (दालचीनी in Hindi) helps to lose weight like the above foods and it is a very common food item. US food and drug administration considered cinnamon a safe food. 

Cinnamon helps to control insulin levels in the body. Insulin is the chemical which regulates the blood sugar level in your body. Irregular blood sugar level can cause you diabetes. Under diabetes your body can store the excess fat.

DARK CHOCOLATE

Dark chocolate is known to have antioxidants like flavonoid. Flavonoid is responsible to lower your bad cholesterol and high blood pressure level. Studies also suggest that eating dark chocolate regularly can result up to 10 percent of weight loss.

Cocoa found in dark chocolate have many bioactive compounds which are beneficial for brain. Eat dark chocolate which have more than 80 percent cocoa in it.

BEAN SPROUTS

Bean sprouts are full of dietary fibers which helps your digestive system. Better digestion results better use of your food intake. Fiber also keeps your stomach full for long time and stop you from overeating. Thus controls your weight gain.

Beans have lower calories than eggs. So it is a healthy breakfast you can eat. Bean sprouts must be cooked before eating.

PEANUTS

Peanut is a nutrient dense foods with complex matrices rich in unsaturated fatty and other bioactive compounds like high quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. Nuts like peanuts helps lowering cholesterol level. it may help you in diabetes and weigh loss.

AVOCADO

Avocado is a super food which has many health benefits. It is also responsible for a healthy weight loss. It is considered to be a high calorie food but most of its calorie comes from mono saturated fat like oelic acid. It is a slow burning fat and releases energy slowly. It is also not stored in your body. Avocado keeps your stomach full thanks to it high calorie content. It stop your eating desire so you can't overfill your stomach hence control weight.

WHOLE GRAINS

Whole grains are naturally low in fat and cholesterol free. It contains protein, phytochemicals, antioxidants, minerals, vitamins and many more nutritions.

Whole grain food protects you from cardiovascular diseases, diabetes and obesity. it improves digestive system and helps in constipation.


These best foods are good in burning fat or reducing fat in your body. Eating a healthy diet regularly and exercise are the key to a healthy weight loss. Your body is what you eat. Drink water regularly to keep you out from harmful toxins. green tea and eggs are the best in detoxification and high protein meal. Peanuts, avocado, bean sprouts and whole grain food are nutritions rich food which reduces fat and boost metabolism. Include these super foods in your diet so that you can burn your body fat fast.

Resources:
1. https://pxhere.com/en/photo/722580

Best Healthy Eating Tips For Your Busy Lifestyle

Taking care of your health becomes difficult when you have a busy job. With deadlines to meet, after work cocktails, frequent dining out, late nights and early mornings, it’s easy to forget how simple it is to take control of your health. 

The following healthy eating tips outline some simple ways to enhance your everyday health, boost your metabolism, maintain a healthy weight, increase brain function and start feeling powerful from the inside out.

Start Your Day With A Healthy breakfast

Eating breakfast is important for sustaining energy levels and helps in blood sugar management.

Choose a healthy breakfast which include -

* high in complex carbohydrates (oatmeal, cereals, fruits, vegetables)

* high in fiber (whole grain cereals and breads and ground flax)

* rich in protein (nuts, seeds, soy milk, organic milk and yogurt, eggs, protein powders)

* provides good fats (nuts, seeds, healthy oils like extra virgin olive, flax and coconut)

Avoid Coffee 

Excess coffee overloads your liver, dehydrates you and increases the risk of blood sugar irregularities. Your liver is the body’s detoxifying organ and if overloaded, your chances for disease, sluggishness and weight gain will increase. Try to decrease coffee or eliminate it altogether. 

There are some great coffee alternatives on the market. You can also enjoy herbal teas like dandelion root, ginseng, oolong, green tea, and peppermint.

Drink Plenty Of Water

This step is as easy as carrying a stainless steel or glass water bottle with you. Count how many times you fill it up. At least eight glasses of water a day will keep your energy levels high, your hunger down, your digestion smooth and your concentration sharp. 

When we are dehydrated, our bodies often mistake this feeling for hunger. Make sure to not drink water before meals as this can hinder digestion. Drink 20 minutes before and 30 minutes after. Also, try and drink room temperature water because cold water increases gastrointestinal contraction and slows digestion down.

Avoid Packaged Oily Food 

Most packaged goods are filled with sugar, excess sodium, stabilizers, preservatives and Scary Seven ingredients like artificial colors and flavors. Another good rule of thumb is the fewer the ingredients the better.

Eat Fresh Foods

Fresh fruits and vegetables are the best for your health. It is easily available near you. So you don't need to rush. Fresh meats, fish, beans, grains, nuts, seeds and fruit and veggies is what your body needs. 

Whole foods are the key to good health. When you’re wondering what you can bring to snack on during the day, try bringing a nut bar, some fruit or sliced veggies.

Dine Out The Smart Way

After a busy day, you may want to eat at your favorite restaurant. But if food is not from your kitchen, order the food which suits to your health. 

When ordering meat at a restaurant, look for words like steamed, baked, poached, roasted, broiled or grilled. 

Do your best to avoid foods with the words fried, crispy, pan-fried, stuffed which are good indications that the foods are high in fat and calories. 

Limit Your Alcohol Intake

For every alcoholic drink you have, drink a glass of water. Alcohol dehydrates you and increases your appetite. As a rule of thumb, men should have no more than two drinks daily and females no more than one. 

Healthier alternatives are light beer, virgin Caesar, white wine spritzer, sparkling water or just straight up water with lots of lemon and lime. No one needs to know your drink is non-alcoholic, just ask for it in a rocks glass.

Avoid "White"

White rice, white bread, white pasta, and white sauces. White flour foods are all processed and the good fiber and nutrients are significantly reduced. 

Enjoy whole grain breads, pastas, brown rice and whole grains like quinoa, couscous or buckwheat instead. Go for a tomato or pesto sauce instead of white sauces which tend to be laden with saturated fat and sodium.

Carry Snacks With You

Always have a piece of fruit or a healthy protein or nut bar with you whenever your are out from your home. 

Eating every three hours will help to keep your blood sugar steady and decrease overeating at meal times.

Don't Overeat

Adapt 80 percent formula while eating. Eat 80 percent full and no more. If you are still hungry after 10 minutes, then have a little bit more. 

Overeating causes weight gain and slow done your digestion. It can lead to more serious problems like irritable bowel syndrome and diabetes.

Eat More Fruits And Vegetables

Include more fruits and vegetables in your diet. Think colorful, fresh and local. Be sure to eat lots of leafy greens as these are the most nutritionally powerful foods.

Eat At Proper Time

You should eat on proper time. Eating before 8 pm will allow your body to detoxify before you rest and helps get rid of unnecessary weight.

Food Supplement

There are many food supplements available around you. Omega 3 fatty acid, multi vitamin, calcium etc. are available as a supplement. Take organic supplements. It is the easy way to complement your healthy diet. Probiotic is also beneficial with your busy life.

Your busy lifestyle affect greatly on your health. Your hard work makes hard for you to remain fit. A good balanced diet can keep you fit and boosted your immune system. Food supplements like probiotics, multivitamins, calcium and protein helps you to remain healthy and fit. Take care of yourself with best healthy eating habits.