4 Foods to take out when you’re Diabetic

Diabetics, or those who have been diagnosed with pre-diabetes, are often told to eat healthy food and get some exercise. Their doctors give them a list of food that they should be eating, but often time, they still eat the wrong kinds of food. Here are some items that you shouldn’t be eating, or at least have less of, to help maintain your blood sugar.

Refined Grains
Refined Grains
Refined-flour pastries, white rice, white pasta, white breads, all of these end up getting digested by our system quickly. This causes your blood sugar to rapidly spike up and down, which is going to be a problem. This can also make you feel hungry faster. Instead, switch to whole grains which take more time to digest and keeps you feeling full for a long time.

Sugary foods

APFKK8 SELECTION OF DOUGHNUTS CUT OUT
APFKK8 SELECTION OF DOUGHNUTS CUT OUT

Like refined grains, sugar takes no time for your body to digest. Glucose then goes straight into your blood stream. You can still have sugar in your diet, but it should be more of an occasional treat. sugar is also packed with empty calories that you really don’t need in your diet. If you have a sweet tooth, try using sugar substitutes that give you sweetness without the calories.

Red Meat

Red Meat

As much as we love stake and beef, minimizing our red meat consumption can help us reduce out saturated fat intake. Although fats are good for us, having too much of it can cause major health and weight problems. You should have a 4-ounce limit of red meat per week, less would be better. also, try some lean protein source like tofu, chicken, and fish.

Fried Food

Close-up of a carton of french-fries and chicken
Close-up of a carton of french-fries and chicken

Onion rings, French fries, fried chicken, and other fried food can add up too much saturated fat that you definitely want less in your diet. Fried food is also energy-dense, which means that they give you more calories that your body needs more time and exercise to burn. Instead of frying food, try other cooking methods like grilling or baking. It’ll also make you use less oil.
Together with a proper exercise and diet routine, you can still enjoy these from time to time. You have to keep in mind that you can only have them as occasional treats and not something to have on a regular basis. Finding diabetic-friendly recipes can also help you open up to different diet options, so read some health magazines or check online forums.

6 Tips on Dealing with Diabetes and Pregnancy

Being pregnant is already stressful enough, but imagine if you have diabetes or pre-diabetes while carrying a child. This can be a very scary experience, but you can still have a healthy pregnancy while managing you blood sugar. Below are a few tips.

Dealing with Diabetes and Pregnancy

Get Control of your Glucose Level

This should be your top priority. Managing your blood sugar levels is important to keep you and your baby healthy. Be mindful about your diet and exercise. Keep a blood sugar test kit with you all the time and monitor your sugar levels regularly. If you’re taking medication, talk to your doctor about how these can affect your baby. Women that are diagnosed with type 2 diabetes have a higher risk of developing polycystic ovary syndrome, which may cause more difficulties.

Assemble your Diabetes Team

Women who are pregnant and have diabetes may need more appointments with their doctors to assure a healthy and riskless pregnancy. Have your ob-gyn and endocrinologist work together. Constant monitoring, blood sugar tests, and ultrasounds may be needed, and it’s important that your medical team openly communicate about your condition.

Be Mindful of Morning Sickness

Taking insulin means that you food for the insulin to work. This can be a big problem for women who are pregnant because they might experience morning sickness. A simple way to manage morning sickness is to eat whole grain crackers to help ease your stomach. If you get severe nausea and morning sickness, it’s best to talk to your doctor for options.

Have A Carbs Stash

Being insulin dependent means that you need to be ready to deal with hypoglycemia, so have some glucose gels and tablets ready, just in case you need it. If you don’t like the taste, you can substitute juice boxes for them, but they need to be real fruit juice and avoid brands that have added sugar.

Exercise

Don’t forget to exercise. You don’t want your weight to shift drastically while you’re pregnant. Take some time to take walks to maintain the right weigh. Light yoga can also help relieve the pressure you feel in your lower back.

Avoid Stress

The best way to go through a happy and healthy pregnancy is to avoid going through unnecessary stress. Dealing with a growing baby, shifting hormones, and constantly monitoring your sugar levels is already stressful enough. Keep yourself relaxed and as stress-free as possible to avoid complications.

5 Rules to Follow for Amazing Health

Times are different. The environment is more pollutes, we eat more junk, and Illnesses such as diabetes and cardio vascular problems are steadily rising all over the world. This is why many of us are getting into a healthier lifestyle. Staying healthy is often a big challenge to most just because it can get very complicated. Many books and articles tell you about counting calories and doing math, plotting out schedules for workouts and meals, some even have conflicting advice.

Amazing Health

To gain the most of a healthy routine, lose a few pounds, and get an over-all better feeling, there are basically 5 rules to remember.

Move and Lift Things Around

You should put your muscles to good use, and it’s just not so you can get a nice form on your arm or a sixpack. Exercising and Lifting weights goes beyond just vanity and looking good. You need exercise so your brain, body, and hormones function properly and at their best. Lifting weights can help your insulin levels and lower your blood glucose levels. It can also lower triglycerides and improves cholesterol. Psychologically, exercising helps us to become less depressed and it releases endorphin which is known as the happiness hormone.

Avoid too much Stress

Stress can be a good thing, but too much of it will drive anyone crazy. It’s not only mentally draining, but stress can also affect you physically. You’ll constantly feel tired, your hormones will get messed up, and you’ll either loose or gain weight. Avoid unnecessary stress if you can and stay calm, relaxed, and focused. Find time to distress and relax, life doesn’t always have to be serious.

No to Toxic ingredients

So many things all around us that is just toxic to our health. Some actually have an addictive nature, so we often have a difficult time avoiding these. This includes abusive drugs, alcohol, and cigarette, which are the common suspects. Taking too much of these things is damaging our system and they only really give us little or no health benefits. Alcohol, in moderation, is fine, but smoking a pack of cigarettes per day and using abusive drugs is just bad for you.

Sleep

Never take sleep for granted. When you’re sleeping, your body and mind repairs itself from the days stress. Getting enough sleep improves your attention and mental performance, your muscles heal faster, the immunity system becomes less vulnerable, and you become happier over all. Try getting the right hours of sleep in a day so your body and mind won’t feel over worked.

Eat Real Food

Say goodbye to processed foods and hello to a healthier, greener diet. As much as possible, eat food that’s fresh. Cook your own meals and add a lot of fresh veggies and fruits to your diet. For protein, you can eat grilled meat or veggies that have high protein content. Avoid junk food and canned food that’s loaded with preservatives, sodium, and chemicals that you really don’t need in your diet.

6 Things you Need More and Less of for A Healthier Life

Life is all about balance. If you have too much or too less of something, then it could affect you especially when it comes to your health. Below are a few things lifestyle changes that you need to make to maintain a healthy life. Following these few simple changes can give you a positive effect, especially if you have health issues like diabetes.

Healthier Life

Less Alcohol, More Tea

Drinking a one or two bottles of beer in a week is fine, but having too much could start affecting your health. Instead, drink tea. Tea, especially green tea, has a number of positive effects especially for diabetics and those who want to stay thin. Tea can also help get rid of toxins and other poisons from our bodies.

Less Meat, More Vegetables

Although meat is good for you, having an all meat diet is bad for your digestion. Not to mention you’ll be lacking certain nutrients that you can only get from plants. It’s important that you eat more veggies than meat. Vegetables contain fiber, as well as other vitamins and minerals that our bodies need.

Less Salt, More Vinegar

Too much sodium affects your kidneys and your heart. Vinegar, specifically apple cider vinegar, is known to help kill certain bad bacteria in our system, promote weight loss, and lower and manage blood glucose levels. Make sure you’re consuming natural vinegar and not the stuff made with chemicals.

Less Eating, More Chewing

Eating in a hurry can actually make you eat more. Instead, slow down when you’re eating and enjoy your food. Properly chewing your food makes it easier to digest which minimizes digestion problems. Eating at a slower pace can also help make you feel full with less food.

Less Stress, More Sleep

Stress can severely affect your physical and mental health. It’s important that you get enough sleep so your body and mind can recharge and recover from daily stress. The lack of sleep can cause problems with concentration and comprehension, as well as depression. Physically, people who lack of sleep tend to become overweight.

Less Driving, More Walking

If you can just walk to work, then walk. Its good exercise, you get to move, and you save on gas money, and you won’t have to spend any money on the gym. If you’re not into walking, or if it’s just too far, try getting on a bike. The point is to become more active in moving instead of spending more time on the back of a steering wheel.

5 Common Types of Tea and Their Benefits

People from the east have been drinking tea as supplement to good health, as well as happiness and wisdom. Recently, thousands of researches have proven that drinking tea is actually good for us. The many different health benefits of tea can reduce diseases such as high blood pressure, diabetes, and even cancer. It can also help with weight loss and management.

Tea

Below are 5 common types of tea and the benefits that they give.

White Tea

This tea is the least processed type of all. White tea leaves are harvested when they tea buds are still tightly enclosed. It has a very subtle taste to it, which is good for those who are still getting used to the taste of tea. It contains the same kind of antioxidant found in green tea, but in a higher quantity. Almost all white tea mixes coms from the Fujian province of China.

Black Tea

The most popular kind of tea in the western word, black tea is a fully oxidized tea, which gives it darker and stronger color and taste. The brew varies from a reddish to a dark brown and has a strong, slightly bitter taste to it. It also contains a high dose of caffeine, making it a good substitute for coffee. Drinking black tea can help lessen the chance of diabetes developing by 70%, improve bone health, prevent heart disease, and boost your immune system.

Green Tea

Green tea leaves are plucked during the morning and bypass the oxidation process which lets it keep its vibrant, green color. This also means that it retains most of the natural vitamins and minerals. It’s low in caffeine, so if you want to relax, green tea is the thing for you. It can help with nervousness, anxiety, and insomnia. It’s also known to help with blood glucose management and minimizing digestive track problems.

Oolong Tea

This tea is what you should get if you want something that’s in-between green and black tea. This tea is semi-oxidized, meaning that it has that complex flavor and body that black tea has, but the freshness and brightness of green tea. Caffeine content is at a mid-way level, so you can get a shot of energy when drinking this. Oolong Tea, like green tea, is famous as a weight loss and management supplement. Many often advise to have two cups a day to help maintain an ideal weight.

Herbal Tea

These don’t really come from tea leaves, but people have been using herbs, flowers, and other plants to create medicinal teas and refreshing drinks for thousands of years. Common herbs used are mint and oregano. Roots like ginger is also used. As well as flowers like lavender, jasmine, chamomile, and hibiscus. These make wonderful after meal drinks and are known to help cure a variety of illness and fight off stress.

6 Reasons Why should Diabetics Eat more Seafood

No matter what time of the year it is, you can always get some kind of fresh seafood from the market. Ranging from fish, to crabs, and even to seaweed, seafood can provide a lot of health benefit, especially for those who suffer from diabetes.

Why should Diabetics Eat more Seafood

Here are a few reasons why diabetics should have more seafood in their diet.

No Bad Fats

Almost all types of seafood does not contain any of the fats that you don’t want in your diet. Bad cholesterol, trans fat, and saturated fats are just a few of the different types of bad fats that you need to look out for, and seafood does not contain any of these.

Contains Good Fats

It’s a misconception that fat is bad for you. You actually need some fat in your diet to help keep your skin, nails, and hair healthy and looking great. Good fats like omega-3 fatty acids are also known to be good for your heart. Choosing the right type of seafood to eat does matter, so read up on which fatty fishes should be added to your diet.

Protein Source

Fish and other seafood is a great source of protein. Although meat is the top choice for most people, it can cause a number of digestive issues. It also needs a longer time to break down in our system. Seafood gets digested easily and contains the same, and at times even a higher, amount of protein.

Low Parbs

Another great feature that seafood has is that they don’t contain a lot of carbohydrate. Your body turns carbs into sugar, and if you have too much of this, it can cause your blood glucose levels to spike. Eating seafood can help give you a full feeing without fearing for sudden spikes in your blood sugar levels.

Easy to Prep

Seafood can be prepared in hundreds of ways. You get a variety of choices of what type of seafood to cook, and fish also comes in different types that have different textures and flavor when you cook them differently. You can use them for soups and salads, as well as main courses that you and your family can enjoy.

Available and Cheap

Seafood in generally inexpensive and you can get them fresh or frozen. They store easily as well. Just make sure you freeze them properly, and they can last you a good one to two months. If you can, avoid getting the ones that come in cans since these usually have preservatives added to them.

7 Foods that are Slowly Killing Us

Although a lot of us are getting into the “healthy diet” bandwagon, many of us actually still consume food that’s bad for our health. What’s worse is that most of the time, we’re actually not aware that these foods are unhealthy and sometimes they’re even labeled as good for you.

meat

Below is a list of unhealthy foods that are popular grocery staples. It’s important to take note that eating some of these foods in the right portions every now and then is fine, but having too much of these can result in serious health problems like cardiovascular issues and diabetes.

Soda

A popular drink all over the world, you can find roughly around 10 teaspoons of refined sugar in a single can of soda. You can get hooked on soda. People who are addicted to it may suffer from weight gain, anxiety, as well as type two diabetes. if you really like soda that much, stick with the sugar-free or less- sugar type.

Canned Tomato Sauce

Many people reach for this since it’s easy to use in cooking and you can add it to so many recipes. However, canned tomatoes may contain high fructose corn syrup. Regular consumption can lead to obesity, diabetes, coronary artery disease, and dental decay. You’re better of making tomato sauce from scratch.

Lunch Meat

Processed meat products like ham, salami, and all other sandwich meats contain so much sodium, eating too much will damage your kidneys. Too much sodium is also known to be linked to cancer and heart disease. Preserved and processed meats should not be consumed regularly. You can also use the kinds that have less sodium.

Margarine

A few years back, nutritionist would say that margarine is a healthy substitute for butter. But now, it’s proven that margarine contains a high amount of saturated fat, which is linked to high cholesterol, heart disease, and stroke. Butter, the actual thing and not just butter-flavored oils, is actually healthier when consumed in moderate amounts. Not to mention butter taste so much better than margarine.

Bottled Salad Dressing

You may be eating a bowl full of healthy greens, but you could also be sabotaging this by using bottled salad dressing. These contain a lot of preservatives, high fructose corn syrup, and chemicals that your body just doesn’t need. Make your own simple salad dressing at home with some healthy oils, a lemon or some vinegar for acidity, and a dash of salt and pepper. Home-made dressing can last you a good week, as long as you keep it chilled.

Whole milk

This is bad news for those who love their dairy products. Whole milk contains saturated fats, and a chemical called bovine growth hormone which dairy farmers use to boost up milk production. This chemical has been linked to childhood obesity, migraines, and arthritis.

Refined White Carbohydrates

These cover white bread, white rice, white pasta, and all other products that contain enriched wheat flour, actually don’t have a lot of nutrients. Not only that, eating too much of these products has been linked to weight gain, type two diabetes, and cardiovascular disease.

5 Foods you should have Daily

With all the tempting and snacks that are readily available, most people who are trying to take control of their blood sugar through their diets often end up eating more of the bad stuff. If you want to stick to a healthy diet, having routine nutritional foods can be a big help. Eating these foods everyday will not only give you the right vitamins and minerals that your body needs, it can also help keep you feeling full for a longer time and less likely to break your diet.

Below are 5 foods that should be a daily staple in your diet.

Flax Seed

Flax Seed

Consuming flax seeds helps you get more than your dose of daily fiber. These little seeds can be bought in most health foods store and can even be purchased in bulk for less. You can add these to salads, fish, yogurt, or any other meal that you have throughout the day. They add a nice, crunchy texture to any recipe.

Beans

Beans

Although most people say that beans give them gas, the soluble fiber in these can help soak up bad cholesterol before they can be soaked up by your artery walls. Bean salads and chilis are just a few common ways to use them, but you can use these in countless recipes and prepare them in so many ways. They can also last for a good week, if you refrigerate and store them properly.

Blueberries

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A powerful super food, these small berries are a great source of antioxidants compared to other fruits. Numerous studies have shown that consuming these barriers in a daily basis can minimize your chance of developing cancers. Add them to Greek yogurt for an excellent, healthy dessert or eat them whole as a quick and simple snack.

Broccoli

broccoli

One of the most healthy vegetables that you can eat, broccoli contains sulfur compounds that helps detoxify possible cancer causing compounds. Although it’s commonly depicted that people don’t like the taste of broccoli, eating it lightly steamed is actually good. Other people just submerge it in a bowl of boiling water for a minute or so and then serve it. The important thing to remember is to not overcook it.

Spinach

Spinach on  white

Popeye had a good reason to eat a lot of spinach. This leafy veggie is packed with vitamin A, vitamin C, vitamin K, fiber, iron, and calcium. Spinach can be eaten cooked or raw, but many people don’t like its bitter taste. A fun way to incorporate it to your diet is to add it to a smoothie with some fruits.

5 Plants that Can Help Lessen Symptoms of Diabetes

Although there are a number of different medications available for diabetes and pre-diabetes, some people prefer to go with a natural route. There are a few plants that contain compounds that help lessen the symptoms of these illnesses.

Below are a few plants that are known to fight off diabetes and stabilize blood sugar levels.

Aloe Vera
Aloe
This is a plant that’s known for its strange looks. it looks like the leaves of a pineapple, except that they are thicker and have a jelly-like substance inside. This jelly-like substance is what people have been using in herbal and traditional medicine for more than a millennia because of its soothing, rejuvenating, and healing properties. Aloe vera is a common ingredient used in ointments, shampoos, lotions and creams. Recent studies have shown that taking in aloe vera can help improve and balance out your blood sugar levels.

Bilberries
Bilberries
These berries look very similar to blueberries with their dark blue color, but they’re softer, darker and smaller. Researches have indicated that compound in these berries, specifically called anthocyanosides, have the ability to help strengthen blood vessels. Diabetics often suffer with blood vessel problems, so taking in this compound may minimize the damage.

Bitter Melon
Bitter Melon
Also called bitter gourd, this strange looking fruit is used as medicine and food. Although a lot of people find it too bitter, when prepared correctly, it can make a good meal. It’s found in Asia, certain areas in Africa, and the Caribbean. This is a classic plant that’s long been connected to benefit diabetics. It’s rich in minerals and vitamins, and you can get these as food supplements in most health shops.

Cinnamon
Cinnamon
A common spice that almost every household has, this sweet but strong and pungent tasting spice comes from the bark of the cinnamon tree mainly found in South America, Southeast Asia, and the Caribbean islands. Different native tribes have been using this as traditional medicine for hundreds of years. It’s known to help improve blood sugar levels, as well as increasing insulin sensitivity.

Fenugreek
Fenugreek
A very aromatic herb that is used in both Indian and Chinese cooking and medicine, the plant has small, round leaves and long pods which contain a distinct, bitter-tasting seed. The leaves are sold fresh while the seeds are often dried and powdered. The plant contains a high amount of fiber which helps people with diabetes slow down carbs absorption.

5 Basic Ingredients for Green Juice

Green juices have become a big health fad over the past few years, and for a good reason. They’re packed with nutrients, vitamins, and minerals that our body needs to stay healthy, plus it a good way to sneak a boost of fruits and vegetables into your diet. The great thing about green juices is that you can use a number of different fruits and veggies to make your own blend and flavor.

Green Juice

Here are of the most basic green juice ingredients you should keep in your kitchen.

Apples

An apple a day keeps the doctor away. Apples are one of the most versatile fruits you can juice. They produce a lot of liquid and you can use the pulp for baking or other recipes. Apples can help minimize the chances of cancer from developing, as well as lower down the risk of diabetes and cardiovascular disease. They contain a good amount of vitamin C and fiber, and they’re also low sodium and calorie content.

Oranges

Another versatile fruit to have around when juicing, oranges can give a wonderful flavor to any juice or smoothie. They’re available all year round and you can store them for weeks on end without them spoiling. Oranges contain Vitamins A, B, B1, and C. they’re also rich in pantothenic acid, folate, calcium, copper and potassium.

Cucumber

Juicers love adding cucumber to their juice mixes since they contain a lot of water and make for a good base ingredient. Cucumber has anti-inflammatory properties and it can reduce your risk to cancer, keep your digestive system healthy, and it has antioxidant properties. They also contain a good amount of manganese, B vitamins, vitamin K, potassium, copper, as well as vitamin C.

Kale

A superfood that’s packed with nutrients and vitamins, kale is a popular ingredient to any green juice or smoothie. Although some people don’t like its bitter taste, adding fruits to the mix can definitely make it more palatable. It contains protein, fiber, Vitamin A, C, and K, Folate, omega-3 fatty acids, zinc, calcium, potassium, and phosphorus. It also has zeaxanthin and Lutein, the nutrients what gives them their dark green color, which helps protects from muscular degeneration.

Celery

Another watery vegetable, celery contains molybdenum and vitamin K. it’s also a good source of dietary fiber, folate, manganese, pantothenic acid, and potassium. These stocks also have vitamin A, vitamin B2, vitamin B6, vitamin C, copper, phosphorus, calcium, and magnesium.

Learn more about prediabetes here! Stop or delay diabetes tips!