Saturday, 14 February 2015

What Can I Drink

What Can I Drink?

Food often takes center stage when it comes to diabetes. But don't forget that the beverages you drink can also have an effect on your weight and blood glucose!
We recommend choosing zero-calorie or very low-calorie drinks. This includes:
Unsweetened teas
Diet soda
Other low-calorie drinks and drink mixes
You can also try flavoring your water with a squeeze of lemon or lime juice for a light, refreshing drink with some flavor. All of these drinks provide minimal calories and carbohydrate.
What to Avoid

Avoid sugary drinks like regular soda, fruit punch, fruit drinks, energy drinks, sweet tea, and other sugary drinks. These will raise blood glucose and can provide several hundred calories in just one serving! See for yourself:
One 12-ounce can of regular soda has about 150 calories and 40 grams of carbohydrate. This is the same amount of carbohydrate in 10 teaspoons of sugar!
One cup of fruit punch and other sugary fruit drinks have about 100 calories (or more) and 30 grams of carbohydrate.
Tired of Water?

As you can see, you have many other options!
Mix it up by choosing unsweetened teas. Hot or cold - black, green, and herbal teas provide lots of variety. You could also try sparkling water or making your own infused water at home. To make infulsed water, simply put water in the fridge with cucumbers, strawberries or fresh mint for a refreshing low-calorie drink.
Most diet drinks (like diet soda or diet tea) have zero grams of carbohydrate per serving, so they will not raise blood glucose on their own. These diet drinks are sweetened with low-calorie sweeteners instead of added sugars. Removing the added sugars and replacing them with low-calorie sweeteners removes most of the calories and carbohydrates.
Other low-calorie drinks and drink mixes are available in several flavors. They may be a good alternative to regular lemonade, iced tea, fruit punch, etc. These drinks also use low-calorie sweeteners in place of sugar. They are very low in calories (about 5-10 calories per 8-ounce portion) and have less than 5 grams of carbohydrate per serving.
Milk and Juice

Low-fat milk and 100% juice with no added sugar are also options. These drinks provide more calories and carbohydrates than the other recommended choices, but they also contain important vitamins and minerals. In addition, milk is also a source of protein. Just remember to control portion size when you drink them, because the calories and carbohydrates can add up when you have too much.
Choose low-fat 1% or skim milk, and make sure that you count it in your meal plan. One cup of skim milk provides about 12 grams of carbohydrate, 80 calories, calcium, and vitamin D. If you are lactose intolerant or don’t like milk, you can try fortified soy milk, rice milk, or almond milk instead.
If you choose to drink juice, be sure the label says it is 100% juice with no sugar added. Juice provides a lot of carbohydrates in a small portion, so be sure to count it in your meal plan. Usually about 4 ounces or less of juice contains 15 grams of carbohydrate and 50 or more calories.
If you like to have juice in the morning but don’t want the carbohydrate from fruit juice, try low-sodium vegetable juice.  At just 50 calories and 10 grams of carbohydrate in 1 cup, it is a great alternative.

Friday, 13 February 2015

Why eating with your hands is good for Health

Most Indians eat with their hands. But today as we adopt more traditions of the western world, it is common to see people using spoons and forks to eat. But did you know that eating with your hands has a number of health benefits? Here are the top 4 reasons you should start eating with your hands.

Keeps all your vital life energies in balance: According to Ayurvedic texts, we are all made up of five main pranas or life energies and these five elements correspond to each finger on our hand (your thumb indicates fire, index finger correlates with air, middle finger indicates sky, ring finger stands for earth and little finger indicates water). An imbalance of any one of these  elements can lead to diseases. When we eat with our hands we usually join our fingers and thumb to eat, this is actually a mudra that is a form of mudra vigyan, or the study of mudras and their healing power on the body. Therefore when we eat we are putting together all the five elements and energizing the food we eat so it helps us become healthy and keep all our pranas in balance. 

Improves digestion: Touch is one of the most strong and often used sensation in the body. When we touch our food with our hands, the brain signals our stomach that we are about to eat. This in turn, readies the stomach to digest the food it will receive, aiding in better digestion.
Promotes mindful eating: Eating with your hands requires you to pay attention to what you are eating. You often need to look at the food and focus on what you are putting into your mouth. 

Also known as mindful eating, this practice is much more healthier than eating with a fork and spoon that can be done mechanically. Mindful eating has a large number of benefits for your health and one of the most important benefits is the fact that it  improves the assimilation of nutrients from the food you eat, enhances digestion and makes you healthier.
Protects your mouth from getting burnt: Your hands also act as a very effective temperature sensor. When you touch food it is easy for you to gauge how hot it actually is, and you are less likely to put food that is too hot into your mouth – effectively preventing you from scalding your tongue.

6 useful tips to reach your weight loss goals successfully!

Setting a weight loss goal is the first step you take towards your fitness but reaching it is another ball game altogether. Many a times, you will want to give up or be tempted to cheat on your diet which can ruin all the hard work you’ve put in. In order to stick to your plan, here are six useful tips which will help you reach your goal.

Don’t weight yourself every day
You’ll feel disheartened when the scales don’t change or even go up, which it can throughout the day. So, weigh yourself only after 15 days or so. Better, work hard and let others notice the change in you. It is always good to hear from friends that you’ve lost weight. You can also take out an old pair of jeans and check if you fit into them after a few months of your workout.
Don’t fall for the latest fad diet
Fad diets can look tempting with their large claims in a short time but remember, they will do a lot of harm to your health. They’ll inevitably fail and you’ll find yourself putting on all of the weight again. Small changes to your diet and lifestyle will make the big difference in the future.
Prepare and plan your meals in advance
It might be hard to know what you’re going to feel like for tea next Tuesday but if you make a plan in advance and get the foods you need for it you’re more likely to stick to it. Get up in the morning an extra five minutes early to prepare a healthy and nutritious lunch as opposed to being stuck in the cafĂ© eating a calorific sandwich or pasta filled with lots of creamy sauces.
Work out in the morning
If you do it in the morning, you won’t be trying to find excuses to get out of it later in the day when you’re tired and worn out. You also will feel more energetic and fresh if you work out in the morning. All you have to do is get yourself out of bed on time. You can save time by packing your gym bag in the night itself.

Don’t let tough times get you down
We all know that it’s going to be tough, but if you spend 10 seconds envisaging where you want to be you’ll find the strength to carry on and get better. Don’t forget to look back on how far you’ve come already. It’s definitely something you’ll want to celebrate. Put up inspirational quotes which will help you get back on track when your confidence wavers. Even take help from loved ones to not let you quit unless you reach your goal.
Work out in the morning
If you do it in the morning, you won’t be trying to find excuses to get out of it later in the day when you’re tired and worn out. You also will feel more energetic and fresh if you work out in the morning. All you have to do is get yourself out of bed on time. You can save time by packing your gym bag in the night itself.

Holiday Foods with Insanely High Calorie Counts

Festive foods taste insanely amazing for a reason: They're fully loaded with your tastebuds' favorite ingredients: fat and sugar. While precise calorie counts vary widely based on specific family recipes (and exactly how much your grandma force-feeds you), you'd be smart to go easy on these notoriously heavy holiday foods, which can contain nearly a meal's worth of calories or more. (Or? Say the hell with it, and reach for these foods first! After all, it's only once a year.)

1. Pecan Pie (About 503 calories per 1/8 of a standard pie) Yes nuts are healthy - they're full of good-for-you fats that help your body absorb nutrients from other foods, support healthy brain functioning, and fend off chronic disease. But these fats contribute extra calories to an already colossal holiday meal. And sadly, one healthy ingredient doesn't transform a decadent dessert into a health food. Pecan pie is particularly offensive because it contains lots of butter and is loaded with sugars from brown sugar, corn syrup, and molasses.

2. Turkey Leg (About 334 calories each) Thigh meat is plenty flavorful, but it's got much more fat than breast meat, which has about 212 calories. And that's before you hit the stuffing.

3. Homemade Gravy (About 375 calories per serving) Some homemade recipes have more calories than the main event. Besides, ever wonder what gravy is made of? It's basically a strained stew of the fattiest parts of the meat or bird, butter, cooking juices (aka meat fat), flour, plus some spices and herbs. No wonder it tastes so freaking good.

4. Sweet Potatoes Casserole (About 400 calories per 200-gram serving) Again, calories largely depend on the recipe (everyone and their mom has their own). But if classic recipes with sweet potatoes, butter, sugar, marshmallows have upwards of 600 calories, yours can't be far behind.

5. Wine (About 246 calories per 10-ounce serving, or two skimpy glasses) So one glass of wine (123 calories) isn't that terrible for your health - especially if it helps you tolerate your little cousin's whining and find some humor in your drunk uncle's jokes.) But the caloriesreally rack up when you drink a more realistic amount, like the entire bottle, which will cost you nearly 500 calories and then some when you drunk-eat dessert.

6. Potato Pancakes (About 250 calories per serving) Kind of like seasonal French fries, potato pancakes (aka latkes) are deep-fried potato shreds that just so happen to tasteincredible. They'd be calorie bombs even if you could physically limit yourself to one serving. (Like eating a single French fry, that's just not possible.)

7. Mashed Potatoes (About 430 calories per serving) As if eating straight-up mashed carbs isn't enough to raise a red flag in the health department, the heavy cream and oil or butter (ingredients that make mashed potatoes taste extra fluffy and smooth) really increase the calorie count.

8. Creamed Spinach (About 250 calories per serving) Yes, this is greenish and technically counts as a vegetable. But when you infuse Popeye's favorite food with cream and cheeseand cream cheese, you tack on 20 grams of fat and turn the healthiest-sounding side dish into one that's worth avoiding.

9. Eggnog (About 838 calories per quart) Yes, per quart – because if you buy a carton of this deliciously evil mixture of eggs, cream, and sugar, and you put it in your fridge, you know you're going to finish the entire thing at some point. And good luck if you spike your drink with a shot of rum - it could cost you upwards of 100 more calories per heavy-handed pour.

10. Dunkin' Donuts Crumb Cake Pumpkin Donut (450 calories for one) If you walk into DD for a coffee and impulsively walk out with one of these, you'll end up eating nearly 500 extra calories and a sugar high you didn't bargain for. (But honestly, crumb cake and pumpkin pie?! Still sounds like a sacred piece of *~hEaVeN~*.)

11. Snickerdoodle Cookies (480 calories in two cookies) These cookie are the lovechild of sugar and butter, with a delightful dash of cinnamon. (Never. Change.) Despite your deepest appreciation for the brilliant baker who invented them, these addicting cookies are chock-full of fat and sugar, hence the high calorie count. (Which doesn't even include milk, for the record.)

12. Macadamia Caramel Crisp Popcorn (590 calories per 100-gram serving) Never mind movie theater popcorn. The fancy stuff is what really gets you, mostly because it contains more nuts, butter, and sugar than actual popcorn. If you receive a tin of the stuff masked as a gift, beware before you eat it by the handful. (And at the very least, call it what it is: a very, very decadent dessert.)

13. Starbucks Peppermint Mocha Drink (540 calories for a venti 20-oz serving) No surprise here. After all, this XXL holiday drink is made with whole milk and whipped cream. (If that means nothing to you, this might: It has more calories than a slice of pecan pie. And apart from coffee jitters, it won't even give you a real buzz.)

7 ways to stay fit and healthy

Staying fit and healthy plays an important role in our life. People neglect their health because of the hectic daily schedules but there are little things that you can do each day that will add to being healthy and fit.

Here are some ways to stay fit and healthy:

1. Get enough sleep: Getting enough sleep is necessary to stay fit and healthy, many of us do not get enough.
Lack of sleep affects our physical and mental health tremendously. It also affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health.
Sleep allows the body to heal, repair and rejuvenate.

2. Eat healthy food: 
Eat lots of fresh fruits, vegetables,and whole grains to stay healthy and fit. Also include lean sources of protein such as poultry, fish, tofu and beans into your diet.
One should eat a balanced meal and not overeat. Junk foods like burgers, pizza and those that are highly processed and contain artificial sweeteners should be strictly avoided.

3. Do not take stress: 
Stress is not good as it harms the body and can cause a myriad of problems, from heart trouble to digestive problems. Exercise, meditation, doing what you love, appropriate boundaries, spirituality, being in nature and enjoyable hobbies helps to alleviate the harmful effects of stress on the body.

4. Do not skip breakfast:
One should have healthy breakfast as it keeps you energetic and fuelled for optimal mental and physical performance. Eating breakfast helps to maintain stable blood sugar levels and a healthy weight because you are less likely to overindulge later in the day. 

5. Drink plenty of water: 
Drink plenty of water as it helps in keeping our bodies hydrated and to maintain a healthy body. It is the natural cleanser for our organs and digestive system. Water also helps in flushing toxins out through the skin and urine.

6. Regular Check-ups: 
One should get annual physical check up to make sure everything is as it should be. There is no harm getting regular check ups as it's good for your own body. Do breast or testicular self-exams and get suspicious moles checked out. Getting exams regularly benefits you because if and when something is abnormal, you will get to know about it timely and can consult with your doctor. 

7. Exercise: 
Exercise is important for being fit and healthy. One should walk for few minutes everyday to stay fit. 
It also improves circulation and body awareness and can help combat depression.
Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility.