5 Healthy Foods that is Actually not Healthy

Over the past few years, people have become more and more health conscious and picky with what they eat. They’d often look for better alternatives to what they commonly consume and there are tons of products in the market that caters to this low-cabs, – low-fat, sugar-free, line.

However, not all foods that are said to be healthy are healthy. Here are a few common food items that basically the same as their unhealthy counterparts.

Wheat and Multi-Grain Bread

Wheat and Multi-Grain Bread

You can find bread and baked goods that have terms like wheat, 7-grain, and multi-grain which are marketed as healthy. But the truth is, not all of these mass produced products actually contain heart healthy whole grains. It’s important that you check the label to know what type of flour was used to make them. If it says something like “unbleached enriched wheat flour” or “bleached” , you’re not getting a 100% whole grain bread.

Multi-Grain and Wheat Breads

Multi-Grain and Wheat Breads

Terms like multi-grain, 7-grain, and wheat sound healthy, but they may not actually contain heart-healthy whole grains. Many breads labeled “multi-grain” and “wheat” are typically made with refined grains, so you’re not getting the full nutritional benefit of the whole grain. How can you be sure? Read nutrition labels carefully. If the first flour in the ingredient list is refined (it will typically say “bleached” or “unbleached enriched wheat flour”) you are not getting a 100% whole-grain bread.

Prepared Salads

Prepared Salads

Most groceries and supermarkets would offer a bunch of prepared salads and salad dressings, but be cautious about these. Just because it’s a salad, it doesn’t automatically mean it’s healthy. Most of the time, they mix in a lot of mayonnaise and preservatives on the salads and the dressing. You’re better off making one from scratch with fresh vegetables and fruits with a light dressing of your choice.

Reduced-Fat Peanut Butter

Reduced-Fat Peanut Butter

Not all reduced-fat items are healthier versions of the regular ones. In the case of peanut butter, reduced-fat basically means that it has less sugar added to it. Another thing to remember is that not all fats are bad for you. Natural peanut butter contains “good” monounsaturated fats that you need in your system. To make sure you’re getting good quality, natural peanut butter, look for a store where they sell the organic type or you can make your own nut butter at home using a variety of nuts that you like.

“Energy” Bars

energy bars

These bars are said to be the ideal pre-workout snack. But in reality, they often contain a lot of added sugar, saturated fats that clog the arteries, and high fructose corn syrup which is not good for those who have diabetes. A bar can even contain a little over 350 calories, which takes a lot to burn out. Instead of these, try munching on fresh fruits or a handful of nuts.

Bran Muffins

Bran Muffins

Yes, bran muffins are generally healthy you can definitely enjoy them without any guilt. The problem with ready-made ones that you get from coffee shops or groceries is the portion size. They’re often portioned too big, not to mention you get jam and butter on the side as well. When buying these, try eating half of it now and the other half later in the day. you save money and you get the right portion size.

5 “Bad” Foods that are Actually Good for you

Although people often tell you to not eat certain foods, there are some “bad” foods that are actually good for you. Keep in mind that portion control pays a good role in keeping your nutrition on the right track, so just eat the right portions.

Below are 5 “bad” foods that are actually good for you.



These creamy fruits are packed with heart healthy monounsaturated, as well as active compounds that could help prevent cancer from developing. They contain antioxidants, including disease-fighting compounds like vitamin E, beta-carotene, and lutein. These help our bodies absorb phytochemicals found in other foods. Adding a few chunks of avocado to a bowl of tomato salsa will not only make it taste better, but it will also help our system absorbed the lycopene easier.



Although some people say that you shouldn’t drink coffee since it can over-stimulate you, the positive effects outweigh its negative ones. Coffee helps keep you alert, improve memory, and improves performance in physical and cognitive tasks. A recent discover also found that drinking coffee regularly can help minimize your chance of developing type 2 diabetes. Have your coffee black with a little alternative sweetener like stevia, or with some non-fat milk for a little richness.



People often think that mushrooms are only good on pizza and that they don’t contain a lot of nutritional value. But these little fungi actually contain a good amount of potassium and can be used as a substitute for meat since they absorb flavor very easily. Mushrooms come in all different textures, shapes, and sizes. You can also prepare them in a hundred ways, plus they don’t take a lot of time to cook, making them an ideal ingredient for weekday meals.

Peanut Butter

Peanut Butter

There’s a misconception about peanut butter that it’s full of calories and fats, but peanut butter is actually a pretty healthy food to have, especially as a snack. Studies have confirmed that consuming peanuts help lessen risk of heart disease. It’s also associated with lowering down IDI or bad cholesterol and triglycerides, which are associated with cardiovascular problems.



They say that eggs, specifically egg yolk, contain a high amount of cholesterol which is why you should never eat them on a daily basis. However, eggs are one of the few foods that have a high choline content, which is known to help the brain function properly. Eggs also contain zeazanthin and lutein, antioxidants which keeps our eyes healthy. They’re basically a full meal in a shell. Eggs are easy to prepare, nutritious, and they taste good.

6 Sweet, Pre-packed Snack Options for Diabetics

To have a snack or to skip it? This is a common question amongst people who are diagnosed with diabetes or pre-diabetes ask. With the current diabetes medication, people still need to snack to keep their blood glucose levels in the right place. Snacking can also help with weight control. It’s an important thing to remember that you need to avoid high calorie snack choices like candy and chips. Instead, make better snack choices, especially when it comes to sweet one.


Here are a few snack options that you should consider choosing the next time you feel like you need a little boost.

Rice Cake

These snacks have received a lot of attention over the years because they’re taste good and have little calories. Most rice cake snacks are sweet, which makes them even more attractive to diabetics that have a sweet tooth. Most rice cake brands have less than a hundred calories, 3g total fat, 0mg cholesterol, 15g carbs, some protein, and fiber per pack.

Cereal Bar

This is the perfect, convenient, pack-and-run option for people who want to have something to eat between breakfast and lunch, or even as a light breakfast. These come in a variety of flavors and some even have fruits and nuts mixed into them. You get around less than a hundred calories, 3.5g of fat, 0mg cholesterol, 65mg sodium, 14g carbs, 1g fiber, 6g sugar, and 1g of protein.

Graham Snack

Whether you get them in squares or fun shapes, graham crackers make a great, quick snack for diabetics. Some brands even place flavors and different fillings in the crackers, but you can get them plane. A 30 gram pack can give you 140 calories, 4.5g fat, 0mg cholesterol, 160mg sodium, 23 g of carbs, and 2 grams of protein.

Brownie Snack

Although brownies are decadent treats, you can find some brands that have pre-packed versions that have less than 100 calories per serving. A regular diet snack brownie has roughly around 90 to 100 calories, 3g of fat, 0 mg of cholesterol, 70mg sodium, 19g carbs, and 1g of protein. It still has that rich, moist, chocolaty taste that resembles a full fat version.


These have to the ultimate sweet bake good that people just can’t say no to. A good cookie can make your day, and it can be a good snack choice. Sugar-free, fat-free cookies have 140 calories, 5g of fat, 0mg cholesterol, 90mg sodium, 21g carbs, and 2g of protein per serving, which is about 3 cookies.

Nutrition Bar

Nutrition bars are the ideal snack item for people who are always in a hurry. They’re packed with nutrients and give us the boost of energy we need to get over that in-between meal gap. For a regular nutrition bar, you can get 180 calories, 6g of fat, 0mg cholesterol, 210mg of sodium, 21g of carbs and 12g of protein. For those who want to cut back on the sodium, there are some brands that have low-sodium options.

6 Unexpected Effects of Regular Exercise

People often say that they can’t exercise because they can’t afford a gym membership or they don’t have the time. Most people also often think that exercising is only good when you want to lose weight. What they don’t realize is that you don’t have to spend a lot of money just to exercise and that it has more health benefits than just weight lost and maintenance. There are a few exercise routine that you can follow that don’t need a gym membership. Below are a few examples.

Unexpected Effects of Regular Exercise

It can help combat disease and health conditions

Worried about health problems other than diabetes? the best way to combat this is to exercise. Having regular exercise can help you boost “good” cholesterol or high-density lipoprotein (HDL) and minimize unhealthy triglycerides. This helps keep blood flow smooth and minimizes the chance of cardiovascular illnesses. This also lessens the chances of arthritis, certain cancers, diabetes, metabolic syndrome and stroke from happening.

Boost your Mood

Feeling down? Try exercising your blues away. A good workout or even a simple 30-minute brisk walk can help you distress. Physical activity helps stimulate your brain to release “happy” hormones which can lessen your stress levels and keep you feeling happy. And since exercising is the best way to manage your weight, it can boost self-esteem and confidence.

More Energy

When you work out and get exercise, you have more energy. You have more endurance and improved muscle strength, so doing choice feels less dragging. Physical activity and exercise delivers nutrients and oxygen though your tissues and helps the cardiovascular system function more efficiently.

Better Sleep

For those who have problems sleeping, having regular exercise helps. You get a deeper, more satisfying sleep when you work out. It’s important to remember that you shouldn’t exercise close to your sleeping time. It’s not because your body might give up on you, it’s because you might be too pumped up and energized to go to sleep.

Happier Sex Life

If you’re feeling too out of shape or tired for physical intimacy, regular exercise and physical activity can help. Since it makes you feel energized and keeps you looking good, it can have a good effect on your sex life.

It’s Fun

Physical activity and exercise is a great way to have fun and meet other people. It also gives you time to relax, unwind, get into sports or the outdoors, or find a new hobby. Take a free class, go hiking in the woods, or join a sports team. Find something that you enjoy and like doing so exercising won’t feel like a chore.

6 Grocery Staples to Lower your Blood Sugar

To really get a hold of your blood glucose management, your lifestyle needs to change. Exercising and medication is not enough. You also need to eat the right types of food to make sure you maintain the right blood sugar level. These foods need to be both nutritious and help level out your blood sugar. You can find a number of foods in the grocery that can cover all your dietary needs and keep you on track.
Here are a few.

Beans are not only low in fat, they’re also packed with protein, fiber, and a number of other vitamins that your body needs daily. Fiber-packed foods are great for those with diabetes or pre-diabetes since it can help slow down the digestion process, which makes you feeling full for a longer time. Fiber can also help give you better bowel movement.

Whole Grain
Whole Grain
Like beans, these are rich in nutrients and fiber. They’re also low on the glycemic index, which indicates that they have little effect on your glucose levels. This means that you should have more of these in your daily diet.

Fresh Veggies and Fruits
Fresh Veggies and Fruits
Having a good amount of fresh fruits and vegetables in your diet can help you maintain a good level of sugar in your system. Most veggies and fruits have high fiber content, and they contain vitamins and minerals that keep your body functioning correctly. They also commonly have a high water content which can help your manage your weight. Eating fresh veggies and fruits give you a lighter, but more energetic feeling. They cost less, take no time to prepare, and they can last you the whole week if you store them correctly.

Since high blood glucose levels can also place you close to cardiovascular issues, you’d want to eat something that can help keep your heart healthy. Choosing a good, lean source of protein can be a big help. Fish is a perfect alternative to red meat since it has heart-loving omega-3 fatty acids, which is difficult to get into your diet.

Low-fat Dairy

food,food and drink,drink,diary products,milk,yogurt,curd cheese,ricotta,white,butter,cheese,white,calcium,healthy food
food,food and drink,drink,diary products,milk,yogurt,curd cheese,ricotta,white,butter,cheese,white,calcium,healthy food

This is another great protein source. Dairy has a couple of good health benefits, but it can be high in fat so you shouldn’t have too much of the full-fat stuff. Low-fat dairy, however, lets you enjoy more of your favorite ice cream and milk.


Bowl of mixed nuts

As a snack or even an alternative to flour and even milk (almond milk), nuts can give your instant satisfaction and help you skip that bag of chips.  A handful of nuts can give you enough energy for the whole afternoon. They also contain omega-3 fatty acids and fiber.

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


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.


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.


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.


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.

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