Go nuts with Nuts
Nuts are plant based proteins which contains fiber and a combination of vitamins , minerals and antioxidants. They are also rich in plant sterols and heart healthy fats which has been proven to reduce heart disease risk.
Mushrooms: Taste of the Earth
Mushrooms impart a fifth taste sense called ‘umami’, which is savoury and have great culinary uses. They are a leading source of B- complex vitamins, copper and certain antioxidants which have a role in preventing cancers. Best of all, mushrooms provide all these nutrition with very few calories and zero grams of fats.
Memory Boosting Foods
Do you know foods can play a major role in improving your memory? Including dark leafy greens, cruciferous vegetables like cabbage, broccoli and fatty fish like sardines, tuna and herrings in your regular diet will encourage good blood flow to brain and improve your memory power.
Take charge of your weight
Find your balance between foods and physical activities. Balancing the calories you eat and drink with the calories you burn through physical activities put you in control.
Diabetic should pay attention to their feet
20% of hospital admissions among diabetic patients are related to foot problems. If you have diabetes, be sure to pay extra attention to your feet. Inspect your feet daily for blisters, calluses, cracks, corns, colour changes, cuts, scratches, swelling, ingrown toenails and fungal infections. If you suspect any such condition seek medical advice immediately.
If you have diabetes, never self-treat corns, calluses or blisters by yourself. To prevent foot related problems wash your feet daily and dry carefully, cut toe nails straight across and do not cut ingrown nails. Wearing comfortable shoes which provide plenty of space for your toes will also help to prevent foot problems if you suffer from diabetes.
Washing hands before preparing meals, keeping the food contact surfaces such as cutting boards clean, storing raw foods and cooked foods separately, chilling perishable foods promptly and preparing foods at a safe temperature to kill germs will help to prevent microbial food borne illnesses.
Moderation is the key
Everything in moderation will help you to lead a healthy and happy life, such as consuming moderate portions of food and engaging in regular exercises. A well balanced diet coupled with plenty of liquids and regular exercise such as taking a brisk walk on a daily basis can help you maintain a healthy body.
To maintain a healthy diet, always keep to moderate portions, especially when consuming high calorie foods with lots of fats and sugars. Choose and prepare food with limited salt, less sugar and reduce fat as much as possible. And when eating, eat slowly as it takes a few minutes for your brain to tell your body that it has had enough food and that it is full.
Colour your meals!
Combine colourful fruits and vegetables into your daily diet. By eating at least 5 kinds of fruits and vegetables in different colours each day will ensure that you receive the adequate amount of vitamins, fibre and other health promoting phyto chemicals you need to maintain a healthy life.
Correlation between Diabetes and Heart Disease?
People with diabetes are more prone to heart disease. A diabetic patient can experience ‘silent attacks’ which are more serious, as the intense pain, sweating and palpitations which are the typical symptoms a non-diabetic would experience may not be present in a diabetic. Controlling your blood sugar and cholesterol levels through healthier eating habits, adequate exercise and refraining from smoking is one way to prevent such diabetes induced heart attacks.
The importance of water
Approximately 60% of the human body consists of water. To maintain a healthy body an adult should drink at least 8 glasses of water daily. To eliminate disease causing organisms always ensure that the water you consume is boiled thoroughly. In addition avoid frequent consumption of soft drinks and caffeine rich beverages and consume more beverages such as milk, fruit juices and tender coconut water with no or less sugar.
Controlling your diet is one of the easiest ways to stay healthy. Your daily meals should contain a combination of vegetables, fruits, pulses, dairy products and fish. To maintain a healthy lifestyle, substitute pork, beef and mutton with fish or skinless poultry and consume healthy carbohydrates such as rice and bran. In addition it is advisable to avoid the frequent consumption of fatty foods like short eats.