Monthly Archives: May 2018

Take Action Against Diabetes With The Help Of These Best Foods

The food you eat is one of the things that can get you into trouble with diabetes. If you are pre-diabetic or have diabetes, one of the ways to cure, control or prevent diabetes is to focus on foods that can help cure or reduce your risk of developing this chronic condition. It may seem like a monumental task to try to change your eating habits because let’s face it, many bad foods are quite delicious. Despite this, you can make a change. Some of the best foods for diabetics are delicious too.

Before considering the best foods for diabetics, you need to consider what type of diabetes you have as well as what goals you are aiming for when making dietary changes.

Type I diabetes is not preventable and cannot be cured and requires daily insulin injections. Using diet to control type 1 diabetes is done in order to ensure that complications both long and short term are minimized by blood glucose levels normalization with the help of diet.

Type II diabetes on the other hand can not only be prevented but in some cases can be cured or the reliance on medications or insulin injections by the patient can be significantly reduced.

Making dietary changes for type II diabetes (and increasing daily physical activity levels) is with the aim of helping with weight reduction and help the patient maintain normal body weight. While the causes of type II diabetes are varied, one significant area that increases the risk of developing type 2 diabetes is being overweight or obese.

Best Foods for Diabetics

1. Carbohydrates

The body needs carbohydrates that it turns into glucose which is the source of the energy or fuel required by the cells in the body. Carbohydrates are present in most foods except for meat, poultry and fish.

The two types of carbohydrates used by the body are derived from complex carbs (starches) such as beans, pasta, rice, etc. The second type of carbohydrates are known as simple carbohydrates which refer to sugars derived from fruits, vegetables, honey, white table sugar, etc.

If you are a diabetic, you should become well versed in carbohydrates. Diabetics should eat a diet that is higher in carbohydrates and complex carbohydrates in particular than any other type of food. Simple carbohydrates raise blood sugar levels much more quickly than complex carbohydrates (grains, beans, peas, peanuts, soybeans, potatoes, etc) which raise blood sugar levels very slowly.

Simple carbohydrates may not be entirely off limits for diabetics but this is something for you to discuss with your doctor as many “forbidden foods” such as white table sugar many not be completely off limits.

Carbohydrate counting is probably prudent for each diabetic. After a discussion with your doctor on how many carbs you need in a day, you can then decide what your daily mix of carbs will include. You may then be able to enjoy a candy bar here and there as long as you consider how much the candy bar will affect your daily allowable carbohydrate requirements in much the same way you would consider a cup of beans, cup of pasta, etc.

2. Fiber

The reason that complex carbs and whole grains are crucial for a diabetic is mainly because of the fiber content which is why refined “foods” are usually forbidden for a diabetic because they do are usually stripped of fiber and raise blood sugar levels very fast because foods are digested very quickly when they do not contain fiber.

Fiber has many health benefits including relieving constipation, reducing the risk of heart disease, lowering cholesterol, it can help with weight reduction, etc. Fiber rich foods are one of the best foods for diabetics because fiber can help to control blood sugar levels, so adopting a fiber rich diet is a must for anyone wanting to overcome or prevent diabetes.

There are two types of fiber and each of them is very important. The first type is known as soluble fiber and the second is known as insoluble fiber.

Soluble fiber

Soluble fiber which is found mainly in beans, oats, certain fruits and vegetables, etc, dissolves in water and turns into a gel in the stomach. The gummy consistency of insoluble fiber helps to slow down the digestion process. This slowing down helps to prevent spikes in blood sugar which is a very powerful role for diabetes cure or management as it helps to stabilize blood sugar levels by preventing glucose from being absorbed too quickly into the blood.

Spikes in blood sugar levels means that there will be excess amounts of glucose in the blood which the body may have trouble transferring to the various cells in the body or storing which could lead to complications and even death if very severe.

Another benefit of soluble fiber is that if you are dealing with insulin resistance which is a common feature of type 2 diabetes development, soluble fiber can help to increase the sensitivity of the body’s cells to insulin so that the insulin is able to remove more glucose from the blood and distribute it to the various cells in the body.

Insoluble fiber

Insoluble fiber does not dissolve in water and passes through the body intact and helps to speed up the movement of food through the intestines which helps prevent constipation.

The insoluble fiber that is derived mostly from whole wheat as well as certain fruits and vegetables has been linked to a lower risk of diabetes.

Various studies have shown that those who consumed fiber rich ( or complex carbohydrate rich) diets were able to achieve and maintain normal blood sugar levels by as much as 90 percent for those with type 2 diabetes and 30 percent for those with type 1 diabetes.

An important feature of a high fiber diet is to ensure that you increase your water intake. Fiber needs a significant amount of water to move through the body and do what it needs to do. Increasing your water intake will also keep you well hydrated which is important for general health and wellbeing.

Consuming more fiber is also a great way to prevent developing diabetes if you have been diagnosed as being pre-diabetic.

3. Healthy fats

No two diabetic diets are ever the same. While one person with diabetes may be advised to consume less fat, another may be required to eat more fats (the healthy kind).

The amount of healthy fat content is something to discuss with your doctor but it has been discovered that some who ate less healthy fats and more carbohydrates may have unwittingly increased the levels of triglycerides in their bodies which has been linked to a greater risk of heart disease in diabetics. This is because fat and protein when compared to carbs, do not raise blood sugar levels quite as fast as the latter and this helps to reduce the levels of triglycerides.

If this is a risk for you, increasing your intake of healthy fats such as olive oil will not only lower blood sugar levels but will also reduce your heart disease risk. Healthy fats like those found in olive oil, avocados and various nuts, are also loaded with antioxidants which are also important for diabetes management as discussed below.

4. Vitamins and minerals

There are many complications that can arise from diabetes that can affect the nerves, eyes, blood vessels, etc, and certain vitamins can help promote healthier eyes, blood vessels, nerves, etc.

Foods containing vitamins C and E as well as the mineral zinc are some of the best foods for diabetics as these vitamins and minerals are known as antioxidants which help to prevent free radical damage to the cells in the body. Damage to the cells from free radicals can increase the risk of developing diabetes related complication such as nerve damage and heart disease. Antioxidants help to protect the cells from free radicals.

Many diabetics have also been found to be deficient in the mineral magnesium and this deficiency can increase the risk of diabetes related eye problems as well as heart disease. Magnesium deficiency has been linked to retina damage so increasing your intake of magnesium can help protect your eyes and your heart from any complications.

Chromium is another mineral that many people with diabetes are deficient in. Chromium is important because it can help the body better manage blood sugar levels. This mineral is found in broccoli, fortified breakfast cereals, grapefruit, etc.

Vitamins and mineral deficiencies are a common issue with people with diabetes so if you are not getting enough of these nutrients from your diet, a good supplement may work.

Best Foods For Weight Loss

What is your favorite food? You may have to say goodbye to it for a little while, but maybe on your weight loss journey, you will find other foods that quickly become your favorite.

The best foods for weight loss are types of foods that will help you to curb cravings, speed up metabolism, ease digestion, and increase energy.

When considering the best foods for weight loss, you should also consider cutting out foods that would inhibit fat cell growth. Be moderate when eating foods with sugar, fat, and processed foods. Beverages are easily overlooked when dieting. Water is the best drink for shedding pounds. Fresh fruit and vegetable juices and smoothies are great choices to avoid sugar filled drinks. Soda pop and energy drinks are excellent foods for fat cells.

10 Best Foods For Weight Loss

1 .Sprouts. Sprouted beans, vegetables, and seeds, are packed full of nutrients and protein. Sprouts are a quick source of energy. They are digested easily and quickly without using much energy.

2. Cinnamon. The spice cinnamon is helpful in regulating blood sugar. Cinnamon also aids in suppressing the appetite.

3. Grapefruit. Grapefruit has the ability to reduce the appetite and induces lipolysis, which is the process of fat burning.

4. Ginger. Ginger stimulates weight loss through fat burning also. Ginger is calming to the stomach.

5. Peppermint. The use of peppermint can enhance the feeling of fullness. Peppermint is energizing and reduces cravings.

6. Lemon. Lemon is a strong cleanser and it also detoxifies. Lemon supports lipolysis and aids in suppressing the appetite.

7. Nuts. Get your squirrel on and eat plenty of unsalted nuts. Nuts are an excellent source of protein. Protein keeps you feeling full longer.

8. Chia seeds. Eating chia seeds in yogurt or oatmeal is a great way to add protein and omegas to your diet. Chia seeds sustain hydration in your body and are full of protein and all three omegas.

9. Greens. Dark green leafy vegetables and and all green vegetables are excellent sources of minerals and vitamins. They will aid in supplying your blood with the nutrients it needs for energy and metabolism.

10. Fruit. Fresh fruit is cleansing to the body systems and gives you energy. Fruit is an excellent snack to stave off cravings and help you feel full and satisfied.

The best foods for weight loss can be most effective when consumed with daily exercise. Exercise burns fat cells and releases feel good hormones. More energy and weight loss will be the result of exercising and eating right.

The Best Foods for Gout Relief

More and more people with gout are looking for natural ways, not only to relieve their symptoms, but also to prevent recurring gout attacks. This can be achieved through diet. In this short article, you’ll find lists of the best foods for gout relief and gout prevention…

High uric acid levels in the blood leads to the formation of urate crystals in joints and surrounding tissue. It’s formed as a byproduct of the breakdown of ‘purines’ as part of the body’s normal metabolizing process. Purines are important chemical compounds found in our bodies and our food.

Uric acid itself is a powerful antioxidant and your kidneys’ job is to process the uric acid being produced, excrete excess out of the body via urine, and leave healthy amounts circulating in the bloodstream.

The problem occurs when there is either too much acid being produced or when the kidneys aren’t working to their full potential. Under either of these scenarios insufficient is being excreted, leading to high blood uric acid, crystal formation, and thus gout.

Best Foods for Gout Relief

Gout is probably the most painful form of arthritis and is often referred to as ‘gouty arthritis.’ Gout can be excruciating and highly debilitating so the first task, at the onset of a gout attack, is to relieve the pain and inflammation and reduce swelling.

This can be achieved by eating lots of certain types of foods that have known natural anti-inflammatory powers. Some of the best foods for gout relief are:

  • cherries
  • blueberries
  • strawberries
  • grapes
  • celery

Cherries and celery are particularly effective for relieving gout symptoms.

Best Foods to Prevent Gout

As we consume and digest food throughout the day the purines in the food are continually being broken down and producing uric acid. In order to help prevent gout we need to keep our uric acid at healthy levels. This is generally agreed to be below 6 mg/dL (milligrams per deciliter).

One important way that we can do this is through a diet that is relatively low in purines — more purines = more uric acid — which we can do by avoiding those foods that are relatively high in purines. These are foods such as:

  • red meat
  • offal (liver, heart, etc.)
  • game
  • poultry
  • fish (especially anchovies, sardines, herring, and mackerel)
  • shellfish (especially mussels, scallops, shrimp, and prawns)
  • yeast / yeast extract

We can then consume more low-purine foods like:

  • complex carbohydrates (pasta, rice, cereals, etc.)
  • essential fatty acids (nuts, seeds, flaxseed, small portions of tuna and other oily fish, etc.)
  • foods high in vitamin C (tangerines, red bell peppers, potatoes, red cabbage, etc.)
  • low-fat dairy
  • fresh vegetables (especially dark green leafy vegetables)
  • fresh fruit

Not only will eating low-purine foods lead to lower uric acid production, some foods, such as those high in vitamin C, have been found to actively reduce uric acid levels.

Some vegetables are moderately high in purines and should also be avoided or at the very least cut back on:

  • asparagus
  • cauliflower
  • legumes
  • mushrooms
  • dried peas
  • spinach

So there you have it, the best foods for gout relief and gout prevention.

Best Foods To Eat Before

“Your diet is a bank account. Good food choices are good investments.”

Exactly!

If it’s about your good health, you ask so many questions to your fitness expert, there are a huge number of questions that I as a fitness expert hear from the people.

How would I be able to get the most out of my exercises?

How might I get in shape quicker, consume the most calories, and feel sufficiently invigorated to control through each instructional course?

I always advised them to eat the right food with the right choice. But, here comes another question. Now, they ask me what is right food with right choice?

Well! Well! Well! To solve your queries I decided to write an article on this. So, today I present you the list of 10 best foods to eat before and after the workouts.

And I promise you, you’ll like every bit of it!

Keep reading to know more about this little secret..!

What To Eat Before And After The Workout?

Let’s make a relationship of trust between us for 10 minutes only. I’m pretty sure that you gonna trust me for long as I am going to share the list of pre and post workout food.

Bear with me and you will come to know about the things that were lying under the curtain.

Jot down these!

The Pre Workouts…

Oats

The oats are filled with fiber. Your one plate cooked oats holds carbohydrates and Vitamin B

How It’s gonna work?

Oats release the carbohydrates in your circulation or blood stream and just because of Vitamin B, your carbohydrates will be converted into energy. So, you work for a long time without getting fatigued. Your energy levels will remain consistent during the high time of workout.

How Much You Need To Devour?

Take one cup cooked oats 30 minutes prior to your workout.

Wholegrain Bread

The best food before the workout.

How It’s gonna work?

A dole of wholegrain bread is a good source of carbohydrate, therefore it’s gonna boost your energy levels and you will work hard and better than before.

How Much You Need To Devour?

2 slices of wholegrain bread with 1 tbsp peanut on it is enough for you. One should take this 30 minutes prior to workout.

If you don’t like peanut butter, can top it with honey. Believe me, this tastes awesome.

Greek Yogurt With Fruits

Greek yogurt is rich in protein and fruits are full of carbohydrates.

How It’s gonna work?

The carbohydrates break easily and later the protein is utilized to prevent the muscle damage. So, taking yogurt with fruits is like killing two birds with one stone.

How Much You Need To Devour?

You need to engulf 1 bowl of yogurt with fruits of your choice 20 minutes prior to your workout.

Apple Peanut Butter Energy Chunk

This combination is gonna make your taste buds happy.

How It’s gonna work?

This perfect combo of apple with peanut butter going to boost up your energy levels. The Apple will provide you the energy and the peanut butter is gonna give you protein and helps to save your muscles.

How Much You Need To Devour?

You need to devour 1 sliced apple with 1 tbsp peanut butter. You can add chia seeds if you wish to.

The Orange Smoothie

This smoothie is an energy booster. Let’s check out more about it!

How It’s gonna work?

The orange smoothie is gonna boost your energy levels. Orange is fluffed with Vitamin C which is essential for the body.

When you have this drink, you get full energy and you work for a long time without getting fatigued.

How Much You Need To Devour?

1 full 250 ml glass made with 2 oranges and any milk of your choice is best for you. Gulp it 20 minutes prior to your workout.

The Post Workouts…

Banana Smoothie With Protein Powder

This smoothie will give you the immediate feeling of fullness.

How It’s gonna work?

As banana is blessed with carbohydrates. So, this smoothie gonna give you the instant energy. Add 1 tbsp protein powder in the smoothie, that powder should be of a good brand. The protein will save your muscles from the breakdown.

How Much You Need To Devour?

You just need to mash the two bananas with blender, add 200 ml milk of your choice, and add 1 tbsp protein powder of a good brand.

Gulp this drink 20 minutes prior to your workout.

Boiled Eggs

You have a feeling of hunger just after the workout. So, eggs can deal with your hunger very well.

How It’s gonna work?

Eggs are enriched with protein and nine types of amino acids. They gonna give a satisfaction to your hungry tongue plus the packed protein inside is good again for your muscles.

How Much You Need To Devour?

You can have 4 hard boiled eggs with a combination of onion or some pepper on it. This gonna taste good as well.

This is the easily available and best food to eat after the workout.

Avocado Sandwich

An avocado sandwich is a good option. avocado are fluffed with riboflavin, Vitamin C, E, K, B6, Pantothenic Acid, Magnesium, and Potassium.

How It’s gonna work?

The avocado is a creamy food. The combination with a dole of bread is great. This sandwich is gonna give you the instant energy after the hard workout. So, you don’t feel exhausted.

How Much You Need To Devour?

You need to have 2 slices of brown bread with avocado on it. Can add peanut butter if you wish to. Have it 20 minutes after the workout.

Soya Snacks

The soya snacks can be your mood swinger. Let’s check out more about it!

How It’s gonna work?

The soya is packed with protein. So it’s gonna give you good muscle girth and when soy is eaten in the form of snacks it gives good taste and swings your mood. This food is completely for your muscles. Helps to prevent the breakdown of muscle tissue.

How Much You Need To Devour?

1 full plate soya tempered with olive oil, cumin seeds, ginger, salt, black pepper, and turmeric is enough for you.

Have it 25 minutes after the workout.

Pasta With Boiled Chicken Breast Chunks

This is also a snack but you can take it as a healthy snack

How It’s gonna work?

This snack is rich in carbs and protein. So, pasta is going to provide the carbohydrates and chicken breast is full of proteins. Therefore it’s a deadly deal of healthy snack.

This snacks boosts the energy and nourish the muscles as well.

How Much You Need To Devour?

1 plate pasta with 200 gms of boiled chicken breast is a superb diet. Can have it 30 minutes post workout.

I have discussed the 10 best foods to eat before and after the workout. You can try them, I hope this sharing of mine gonna help you for your workout.