#How to make sourdough bread for diabetics

[roaring-screaming-20s]

Sourdough is solar punk and communism and all the good things

Sourdough is the gift that keeps giving. It's an ancient tradition that's been shared and passed down between neighbors, friends, families, lovers, and communities. You can create the magic goo (sourdough starter) yourself from just flour and water, then spread it to others, or get a starter from someone else, often one that's decades (or even centuries!) old. Once you have starter, you don't have to buy yeast from the megacorporations that are killing the planet grocery stores. Or sandwich bread. Or dinner rolls. Or cinnamon rolls. Cookies. Tortillas. Bagels. Pie crusts. Pizza. Naans. Flatbread. Croutons. Bread crumbs. Pancakes. Waffles. Crumpets. Garlic knots... you see my point. And I'm certain there's way more.

You will still have to buy flour for feeding starter and baking ingredients for whatever you're making, and a water that's acceptable for your starter. However, you'll know what's in your food, you know how it's made- with love/care in it, as fresh as you can get it. And you will support the systems that devastate our planet and bodies and country slightly less. If you can secure a direct supply of grains (then mill them yourself) or flour, say from a farmer's market or friend, you can be completely independent for stuff that's purely bread- loafs, sandwiches, buns, etc. You can also source most baking ingredients in sustainable ways, such as farmer's markets or growing them. You can choose how deep you want to go with this. Think about how much of your diet is bread/grains, and how much that affects your wallet and health (not the carbs, but the preservatives/fake ingredients/contaminants)

What about disabled people? Busy people?

That's the beauty in sourdough. While establishing a new starter can be tricky, if you buy/are gifted and established one, it's VERY forgiving and can be flexible. You can feed it daily and make stuff multiple times a week, OR you can stick that bad girl in the fridge and feed a little flour and water every two weeks to every few months- whenever you have time to bake and are feeling excited/able! Baking takes some time, sure, but most of that time is letting the thing just sit, so it's not too bad labor wise. And the discard that you accumulate is both an ingredient AND a back up starter in the event your starter dies. Reactivate it by setting it out and feeding or simply dry it out, powder it, and store for up to, oh, a few thousand years. You can then rehydrate it and reactivate when you're ready.

It's good for your gut, great for diabetics, AND most recipes are friendly to peeps with gluten issues because the longer doughs does the big ferment, the less gluten it has!

If you're not self sufficient and homesteading or whatever the ideal solar punk communist dream is, that's ok. You will still have to buy some things. But sourdough is one of many steps you can take to make yourself less dependent on the rich jerks who own everything and poison us. Happy baking! Get involved! Talk to people about it! Trade starter/baked goods for other things! Mutual aid and mutual support!

(all pics are my baking)

[adamfinchley]

FEEDING THE WORLD RESULTS IN INFERIOR QUALITY FOOD

There is just one big problem with the world's human population doubling in the last seventy years, and that's a question of how do they all get fed?

It seems that the more intensive the farming, the less nutritious the food. Miserable old timers will tell any youngster prepared to listen, that tomatoes don't have the taste they had back in their youth.

The same goes for most supermarket goods, from fruit to veg, and jams to bread.

There was once a time not so log ago, that farmers would typically grow one crop a year for three years and then leave the fourth as a fallow year, to help the soil. Today, it is often the case that they squeeze two crops a year and with the aid of chemical fertilizers, there is no rest year.

Soil degradation results in a situation where in tomatoes for example, there is ninety percent less vitamin and mineral content as there was just fifty years ago. And so the old ones that complain about lack of flavour, are correct.

With so many people to feed, food has become a powerful global industry. The little old town shops with specialists in fish, or butchers, along with greengrocers and bakers, are nearly all gone. Business is mostly taken over by giant food conglomerates and their cohorts, the giant supermarkets.

Shelf-life is the common mantra of these sorts of outlets, and along with the general tasteless crops, it is necessary to add sugar, salt and many other artificial preservatives, flavour enhancers, and colouring agents.

Is it any wonder we have so many problems with obesity, diabetes, IBS and most worryingly, mental well-being, now that we know the gut and the brain are virtually one organ, connected by a powerful nerve system.

Ultra processed food is not good for general health. If you are lucky to live in the country and have some patch of land, the obvious thing is to start growing your own. Keep free range chickens and make your own bread with good whole flour.

Sourdough bread is the best, and it's not difficult to make with a little practice. Nearly all white super supermarket bread is made from heavily refined grain that when eaten, turns carbohydrates into sucrose so quickly, that diabetics can get a very sudden sugar spike that is not good for blood sugar levels.

Some form of flushing the gut can help shift some of the problems ultra processed foods create.

Oxy Powder is a supplement that consists of all natural magnesium oxide along with citric acid. It can help remove a lot of compacted toxic matter on the lining of the intestines thus helping with bloating and constipation.

Oxy Powder along with some similar powders, introduces oxygen molecules that encourages good gut bacteria activity.

We carry trillions of gut bacteria that are an essential final agent in the business of releasing nutrients in our daily food. They are happiest when dealing with food that humans have been eating for many thousands of generations, and unhappy trying to puzzle out all those artificial agents.

[vermilionhealth]

14 Surprising Ways to Boost Your Immune System

Your immune system has a big job to do fighting off germs, environmental toxins, and other threats.

Wouldn’t you like to give it a hand to make its work easier?

After all, there are many factors that can strengthen your immune response, and some of them may surprise you.

Read more: What are the Easy Steps to Keep Both Your Mind and Body Fit?

While a balanced diet and regular exercise are essential, they are just two of the effective ways you can maximize your healing powers. Take a look at these immunity boosters.

Immunity Boosters You Can Work on at Home

Laugh it up. A good laugh burns calories, boosts your heart rate, and strengthens your immune system. One study measured increased levels of certain antibodies in adults after they watched a Richard Pryor video. How about going out tonight to see a stand-up comedian or watching one on Netflix?

Drink a cocktail. Alcohol may be beneficial as long as you practice moderation. That means up to two drinks a day for men and one for women. Researchers have found an enhanced vaccine response in monkeys who are moderate drinkers. Binge drinking, however, has the opposite effect.

Avoid overtraining. Daily exercise strengthens your body, but overdoing it can leave you weaker than when you started. Set aside adequate time for rest and sleep. Cut back if your energy level is chronically low.

Bask in the sun. Hold onto your sunscreen to protect you from skin cancer and premature aging, but small amounts of sunlight will give you the vitamin D you need for healing.

Listen to music. Losing yourself in music is a constructive way to manage stress than can otherwise undermine your immune system. Arrange a soundtrack for your morning commute.

Reduce noise. On the other hand, unpleasant background noises can compound daily stress. Keep your earbuds handy to block out car alarms and talking traffic signals.

Hang out with friends. Isolation is also hard on your immune system. Call up a friend for a coffee date.

Eat yogurt. Foods rich in probiotics have been associated with a lower rate of respiratory and gastrointestinal infections. Stir toasted oats and almonds into a cup of yogurt for breakfast. Other good choices include soft cheeses, sourdough bread, and miso.

Drink tea. Consider trading in your second cup of coffee for a helping of tea. It’s full of phytochemicals and other substances that help to prime your immune system for action.

Think positive. A cheerful attitude is one of the best defenses against illness. Plus, even if you feel under the weather, patience will lessen your discomfort.

Immunity Boosters You Can Work on with Your Doctor

Get your shots. Maybe you think shots are for school kids and exotic travel. Actually, tetanus boosters and flu vaccines are recommended for many patients. Ask your doctor if they’re appropriate for you.

Schedule screenings. Screenings help detect cancer and other conditions early on while they’re still curable or controllable. Many tests are quick, safe, and painless.

Quit smoking. It’s becoming easier to give up tobacco, so keep trying. Your doctor can help you customize a strategy that works for you, like nicotine patches or online support.

Discuss your family history. While you can’t change your genes, you can talk with your health team about how they affect your immune response. That way, you and your physician can better understand your individual risks and how to address them.

Catch fewer colds and protect yourself from more serious conditions like heart disease and diabetes by taking care of your immune system.

A healthy lifestyle and appropriate medical care can extend your life and help you stay active. If you like this post, please share!

Our unique Vermilion Digestive Health Jelly will definitely be your desired choice in combating stomach bloating, gastric issues and fight infections with a warm calming touch. Check out the gut health jelly on offer today! Click here to read the raving reviews!

[thenightlymirror]

Alright, so I thought I'd look in my archive to see what was going on with me last time I couldn't breathe.

I think part of my misery this week is being in denial that I’m allergic to sourdough bread. It’s all we have it the house and I’ve known for years that I get stomach aches and migraines when I eat it.

My whole system feels off. I wonder if I had Covid and this is just how it’s manifested itself, if I’m about to get it, if I’m suddenly diabetic. Ahhh more hypochondriac rambling. It’s just weird. My pupils will be like pinholes sometimes. Something is obviously wrong.

That's from November 5th. I also notice I was ready my dusty, moldy, copy of Finnegan's Wake just before this.

I was also panic attack freaked out at that time, which I am not at all now. And basically I was sick like this until the 14th. I continue to be balls-out crazy, but don't get very very sick again until November 25th. Don't get an asthma diagnosis until December 7th. On the 3th, I describe waking up and tasting blood. That's nice. I continue to feel like absolute dogshit and don't quit my job until December 18th. My grandmother dies later that day. I describe aspirin as helping a lot, and guess that my heart must be weak for some reason (I think blood clot sounds more credible).

Looks like within a week of quitting, I'm fine. lol. So, I think that looks like panic attacks were making the asthma attacks, but there's like a weird cycle going on. And I'm not really worried about anything now. My days were fucking apocalyptic then. Just war zone mentality. I hope that means this will go away soon. (Two months would not be soon.)

[peashooter85]

can you elaborate on the breads? are there good types vs bad type? I love french bread and sourdough and more traditional non-sandwich breads, but I try to avoid overly processed grains like wonderbread. I know weight and dieting ultimately comes down to calories consumed vs calories expended but the Atkins diet was big when I was a kid. Was there validity to cutting down on grains or was it just a fad?

So the deal with carbohydrates is this.  Processed carbohydrates are just pure refined carbs. Refining anything makes it more potent. Take a potato for example. An 8 oz potato is 180 calories. 8 oz of gnocchi which is a pasta made from potato is around 300 calories. But it’s much more than just calories. When you eat any kind of carb it’s broken down into a fuel called glucose.  When you eat a  refined carb (or sugar) the food is digested quickly and broken down into glucose quickly and dumped all at once into your blood stream.  This results in a big burst of energy. But it also causes your blood glucose (blood sugar) levels to spike so that your pancreas then has to release a large dose of insulin to moderate it. So then your energy levels get smacked right down to baseline. Know why after Thanksgiving or Xmas dinner you have to take a nap? It’s not the tryptophan in the turkey, it’s because you just gorged yourself on mashed potatoes, stuffing, candy, cake, booze, ice cream and pie in one sitting and your pancreas is going absolutely bonkers trying to flood your blood stream with insulin to control your blood sugar.  Humanity in general has not evolved to be able to process refined carbs and sugar in a healthy way. If you eat way too much refined carbs and sugar on a regular basis or have certain genetics things will start to go wrong. Eventually insulin become less effective at controlling your blood sugar levels so your pancreas need to produce more. Eventually your pancreas starts to poo out because it’s working overtime to produce more and more insulin which is having a lesser and lesser effect. So now you have a condition called Type 2 diabetes.  If left unchecked eventually your feet will rot off, you’ll go blind, your organs will shut down, and you will die.

In addition, insulin responses cause your liver to store fat, and if you eat refined carbs and sugar on a regular basis you will get liver damage from fatty liver disease.  Refined carbs and sugar also suppresses leptin, which is a hormone which tells your brain you are full. That’s why after a few hours you will be hungry again after eating pasta.  Refined carbs and sugar also increase inflammation, not just in your joints, but your arteries as well. So now you have heart disease and joint inflammation. 

Now I’m not saying you need to eat low carb or no carb, Atkins, keto, paleo, or carnivore.  The carbs you should eat should be whole foods with plenty of fiber.  Foods like fruits and vegetables, nuts, seeds, brown rice, oats, potatoes or sweet potatoes.  The difference is in the fiber, because fiber slows down digestion time and the production of glucose, allowing an even delivery of glucose to the blood stream instead of a massive flood. Not to mention with these foods you’re getting more nutrients like vitamins and minerals. Whole grain and whole wheat breads are much better than white bread because it has fiber in it.  Still for me it’s too processed for my comfort.  But see how it works for you.  Regardless I wouldn’t eat a lot of it.

[beachpump92]

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Background Of Solid Stage Peptide Synthesis (spps).

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, Molecular buildings that influence the oral bioavailability of medicine prospects, Journal of medicinal chemistry, 2002, 45, 2615-- 2623 CrossRef CAS PubMed. , Synthesis and also organic tasks of brand-new side chain as well as foundation cyclic bradykinin analogues, J. , Peptide varieties with made additional structures for protein characterization utilizing fluorescent finger print patterns, Biopolymers, 2004, 76, 129-- 139 CrossRef CAS PubMed. , Solution framework of the squash trypsin inhibitor MCoTI-II.

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My prevoius was 80 kg x 1 associates, currently I handled 80 kg x 3 reps quickly.

Have not felt anything while utilizing this however this boost in toughness basically informs me all I need to understand about the efficiency of this product.

What would you recommend as a sarms pile that is secure with the Lipator?

The majority of the moment, a post cycle therapy is normally never ever required either, which is what makes them so appealing to athletes over traditional steroids.

Used this to keep strength on cut, yet in fact allowed for me to raise weight on all exercises at upkeep calories, this features like a mild PH, it is a fantastic alternative anabolic.

Today tried heavy shoulder presses, and obtained a brand-new personal ideal.

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Yet sourdough LAB produce natural acids that, under the warm of baking, cause interactions that lower starch availability. The lowest GI breads are whole-grain sourdoughs with a small structure. Bread, specifically if made with raw flour, is a considerable resource of nutritional minerals such as iron, calcium, magnesium and also zinc. But a slice of fast-made wholemeal may be nutritious just theoretically if its components pass right via the body without being taken in. The main wrongdoer here is phytic acid, existing in the bran layers of grains, which 'secures' the crucial minerals. A number of hours of fermentation with sourdough is sufficient to neutralise phytic acid as well as make the minerals more bioavailable (12-13). Sourdough is a culture of yeasts as well as beneficial germs that happen naturally in bread flour and dough.

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C-peptide is a helpful marker of insulin manufacturing since c-peptide often tends to stay in the blood much longer than insulin. For each molecule of insulin generated there is a particle of c-peptide.

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[zerowasteinitiative]

8 ZERO-WASTE SNACKS FOR KIDS

These simple healthy snacks will satisfy even picky eaters. Fill little bellies, not garbage bags! 🍊 A piece of fruit Snacks and meals need not look like winning contenders for a high-pressure reality TV cooking show. Feeding your kids fruit as a snack simplifies your life. 🌱 Vegetables and hummus If you have started down the zero-waste rabbit hole, we bet you have increased your hummus intake. Homemade hummus tastes delicious and eliminates gazillions of plastic tubs generated by the store-bought stuff. 🍫 Sourdough crackers These also go well with hummus. Or any dip. Or on their own. To make these, you will need to start and nurture a sourdough starter. Learn how to do that here. When you feed the starter, you accumulate inactive starter that cannot make bread rise. 🍟 Roasted chickpeas Chickpeas and hummus are an easy means to help consumers meet the recommended 1.5 cups of legumes per week… Consuming chickpeas and/or hummus may help prevent or offset the development and progression of several chronic diseases (CVD, type-2 diabetes, etc.). 🍪 Granola bars Adjust them to your snackers’ preferences. Add cranberries, omit the chocolate chips—or keep them—toss in a bit of dried coconut or leftover pulp from making coconut milk, change up the nut butter… 🍪 Granola Or just snack on granola itself. Top it with fruit and yogurt if desired. 🌰 Roasted pumpkin seeds To make these, remove as many pumpkin (or squash) chunks as you can from the seeds. Toss the seeds in olive oil to coat, along with salt and if using spices. Spread in a single layer on a cookie sheet or glass tray. Roast at 350 degrees Fahrenheit for 20 or or 30 minutes, stirring every 10 minutes until golden and crunchy.

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[restoreintegrativemedical]

What Foods Are Best For Gut Health?

Developing exploration is finding that a solid microbiome, the biological system comprised of billions of microorganisms living in your body, is a vital part of generally speaking well-being. It can lessen the gamble of the scope of sicknesses - including irritation, joint inflammation, coronary illness, malignant growth, and even dementia - and assist with consuming muscle-to-fat ratio to keep a solid weight.

In any case, to keep up with this sensitive biological system of useful organisms, the greater part of which lives in your stomach, you really want to appropriately take care of it. Anything with probiotics - a.k.a. great microbes - can assist with recharging this indispensable wellspring of well-being. Here are the food sources probably going to finish the work.

Yogurt

The ruler of probiotics, this dairy item is the go-to hotspot for valuable microbes. Whether or not you like Greek or standard, low-fat or full-fat, what makes a difference is the mark "live dynamic societies", which means the presence of good microbes. While you can go with an organic product-imbued mix, be certain not to surpass 15 grams of sugar for each serving - anything else than that, and you will take care of the terrible stomach microbes with the sugar they love.

Kefir

Like yogurt, this aged milk drink is smooth, marginally tart, and wealthy in many probiotics. It is likewise close to 100% without lactose, making it ideal for people who are lactose bigoted (however begin with a limited quantity just to ensure). Besides, kefir has somewhere in the range of eight to 11 grams of protein for every cup, and only 100 calories, meaning it can top you off well on a careful nutritional plan.

Miso Glue

Dairy isn't the main wellspring of probiotics: produced using matured and aged soybeans, this glue is stuffed with great microorganisms. Accessible in different varieties and flavors, this low-calorie staple is an extraordinary method for adding natural, exquisite flavor to your feast. It is additionally brimming with protein, fiber, and vitamin K. Miso is great for coating fish or chicken prior to cooking, blending into pan sear, or adding to the fluid to make a miso stock. Note that it is to some degree high in sodium.

Tempeh

Representing matured soybeans, this assortment is accessible in a cake-like structure and offers a nuttier, tangier option in contrast to tofu. It tends to be utilized in sandwiches, pan-sears, or even marinated and barbecued all alone. Besides probiotics, tempeh contains around 15 grams of protein for every half-cup and is a decent wellspring of iron. Like most soy items, it can likewise assist with diminishing cholesterol.

Fermented Tea

Bubbly, tart, and with a slight vinegar-like kick, fermented tea has turned into an extremely stylish well-being drink. The tea is normally carbonated by "SCOBY", drifting particulate matter that is really the microscopic organisms and yeast that makes the probiotics. It is smarter to get it from the store than to make it yourself since it tends to be troublesome and can make you wiped out. The aging system makes follows measures of liquor, so stick to one 12-oz bottle every day.

Sauerkraut

A well-known fixing for wieners, this matured cabbage has old roots as a wellspring of probiotics. Nonetheless, the canned stuff needs great microorganisms, so stick to anything new or refrigerated. Eat it single-handedly or blended it into different food sources.

Sourdough Bread

This chewy bread gets its quite sharp hint from the lactic corrosive starter, which offers a kind of microorganism called lactobacillus, a vital probiotic. Sourdough is likewise a sound decision for those with diabetes, as its rich fiber and entire grain content lessen glucose spikes.

For More Info:-

how to improve gut health

[goeldfrozenfoods]

Ready to Eat Cheeseful Naan - Recipe, Ingredients and Nutrition Facts

Crispy and flaky Cheese Naan Recipe is a wonderful cheese-stuffed naan which acquires its roasty flavor as it cooks on a direct flame. Delicious when served with dal, or  a delicious Sabzi. Everyone will be enthralled eating them. This recipe is guaranteed to delight everyone. Follow the recipe carefully.

Cheeseful naan Ingredients

4 cups all-purpose (plain) flour

2 teaspoons of dried yeast

4 tablespoons of butter, melted

1/2 cup natural yoghurt

1 teaspoon salt

3/4 1 cup of milk that is warm

1.5 cups of grated cheese

50 grams of butter melt, and use it to paint on the cooked naans.

Source: Banana leaf Restaurants

Cheeseful naan Recipe

Put flour, yeast, butter, and yogurt in an enormous bowl. Add warm milk. Add salt to taste. Utilize a wooden spoon to mix the ingredients. With your hands, work the dough into a firm, soft dough.

Cover the bowl and put it in a warm area for approximately 45 minutes or until the dough has doubled.

The dough should be pounded down and then transferred to a lightly floured surface. Dough is again rolled out for approximately 2 minutes. Then, divide the dough into twelve equal parts.

Utilizing your hands, roll one ball in the shape of an oval. Sprinkle with 2 tablespoons of mozzarella. Roll another ball out and place it over the previous one. Use your fingers to press down to make sure the edges are sealed. Repeat with the rest of the dough.

Cook in a cast iron skillet or a standard fry pan. Apply oil to the skillet. Cook the naans one at a time until both sides are golden.

Make a brush with warm naans and the butter that has been melted.

Serve with your curry of choice. You can also adapt frozen cheeseful naan for consumption. Frozen Cheeseful naan or GOELD Cheeseful naan tastes delicious.

Cheeseful naan Nutrition

Serving Size1

Amount Per Serving

Calories198

Total Fat16g

Saturated Fat10g

Trans Fat1g

Unsaturated Fat5g

Cholesterol 42 mg

Sodium 536 mg

Carbohydrates10g

Fiber1g

Sugar2g

Protein5g

Health Benefits

Source: NDTV Food

Cheeseful naan is rich in carbohydrates, which suppies the body with energy. It also has protein, healthy fats and iron. It can also provide advantages, like probiotics, fibre, and other nutrients.

May Impact Bowel Health

Naan made with whole grain, sourdough Rye, or other alternatives to grains is richer in fibre content than those made from refined grains. Fibre aids in maintaining intestinal health and regulates the flow of the bowel.

Indeed, one study has found that whole grains can improve stool movements, and ease stool. Eating foods high in fibre may help you if you struggle with regular bowel movements. Incorporating whole grain naan into your diet with fibre will help you get your daily fibre requirements met.

May Keep You Full Longer

Consuming whole grains can help in maintaining your weight. Additionally, research has found how eating whole grains can help to prevent diabetes and provide benefits to your heart. Because refined grains don't provide these advantages, you might want to choose whole grain options in the selection of the naan.

Might help in weight loss

A study of 50 people found that whole grains could aid in decreasing body weight. The study participants consumed a specific quantity of whole grains and a particular volume of refined grains afterwards.

The research team's findings is that whole grain reduced body fat because of satiation resulting from the lower energy intake. They also found evidence of the presence of low-grade inflammation.

May Provide Benefits of Fibre

Some pre-made naan bread contains fibre. If you choose the whole-grain version of naan, you might benefit from fibre-rich foods, mainly if you follow a balanced diet.

Researchers found that people who consumed up to 25-29 grams of fibre each day noticed an average of 15-30 per cent decrease in the chances of developing heart disease, diabetes or colon cancer. In addition, the study revealed that those who consumed higher levels of fibre were less likely to have high blood pressure, lower cholesterol levels, and reduced body weight.

Conclusion

Cheeseful Naan is an amazing food that can be enjoyed with a variety of side dishes like paneer butter masala, green chutney, etc. And eating it with friends or family is more joyful. Hope the above recipe will help you to enjoy the dinner.

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Living the Gluten-Free Life

Living gluten-free is not easy because gluten-rich foods and snacks are readily available in stores and supermarkets. Even your favourite restaurant makes it difficult for you to locate a dish that’s gluten-free. Yet, most people these days have started to recognise the health benefits that a gluten-free diet has to offer.

In this blog, we’re here to talk to you about living life on a diet that’s free from the clutches of gluten. Firstly, we need to define what gluten is and why it’s a problem for so many people.

What’s this Gluten all about?

Gluten is the protein found in wheat, barley, spelt, rye, and other gluten-containing grains. When touched in its true form, it feels stretchy and glue-like. This property makes it ideal for baking bread and other baking goods and processed foods.

So, if you’re in the mood for pizza, cookies, crackers, cakes, pies, and cereals, gluten is the secret ingredient that calls out to you. However, if these are exactly the diet you don’t want then you’ve dropped upon the right post.

While some studies suggest improved health outcomes with whole grain consumption, many people still experience adverse reactions. Therefore, it’s essential to understand when gluten becomes a problem from person to person.

When does Gluten become aproblem?

Some people are sensitive to gluten whereas some are not, and therefore, the side effects are visible only in some people.

Gluten, when consumed, can lead to serious side effects in certain individuals. This is because the body senses it as a toxin, causing one’s immune cells to consider it a threat and begin attacking it. If a person not aware about being gluten-sensitive continues to consume foods with gluten, it results in inflammation.

American wheat is hybridized to contain high amounts of gluten compared to traditional grains. We also tend to eat gluten in the form of highly processed flour vs. traditional sourdough bread. The food supply has changed at a rapid ratethan one can adjust, contributing to a rise in gluten sensitivity.

Furthermore, commercial wheat is sprayed with a toxic herbicide called glyphosate to arrest any kind of weed infestation. This may also contribute to gluten sensitivity in a person.

For those who are sensitive to gluten, experience damage to the gut lining, causes inflammation. This further triggers an overactive immune response throughout the body.

If you are sensitive to Gluten, you may experience a host of symptoms and conditions, including:

·        Autoimmune disease

·        Bloating, heartburn, and other digestive symptoms

·        Brain fog

·        Cravings and binge eating

·        Dementia

·        Diabetes

·        Headaches and migraines

·        Joint pain

·        Leaky gut or intestinal permeability

Furthermore, about one in 100 people suffer from celiac disease.This is an autoimmune disease in the small intestine triggered by the consumption of gluten. Celiac disease treatment requires strict avoidance of foods containing gluten.

How do I live gluten-free?

You may or may not be sensitive to Gluten. Whichever it may be, the trick is to identify the foods that you can eat. Why? Because gluten is present in foods that are mostly your favourite, and so finding a replacement of equal measure is not going to be easy. Taste preferences are subjective, and so not everyone is going to like what we have to offer in terms of a gluten-free life, but good health comes with a host of benefits.

List of natural foods that are free of gluten:

·        Vegetables

·        Fruit

·        Beans

·        Eggs

·        Meat and fish

·        Dairy

·        Nuts and seeds

·        Quinoa

·        Rice

·        Millet

·        Buckwheat

·        Oats

If you’re afraid, you’ll miss out on what’s present in foods that contain Gluten, not to worry. There are other foods that contain essential grains similarly present in gluten foods. So, you are covered in that area, but shifting to a diet that does not contain gluten can get overwhelming. So, it would help to know the various recipes that you can easily prepare and not feel left out. Who knows, you might just make it work for yourself.

Experimenting with gluten-free recipes will give you the opportunity to increase the number of dishes on your list.

You can try:

·        Chickpea or cassava pasta, or zucchini noodles

·        Gluten-free crackers and bread options

·        Learning to make your own gluten-free bread, if you love to cook and bake

·        Reading and checking on labels for gluten in the food items hidden in your pantry

·        Identifying high quality, gluten-free snacks to keep ready when hunger hits

Living life gluten-free isn’t as hard as one might think. You’d be surprised at the kind of recipes that are out there, one’s you’ve never tried because only gluten foods were visibly present on shelves.

 Now, try to make your diet free from gluten or reduce its intake on a daily basis. See the difference the lack of it brings to your healthy living.

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Update:

We are now serving entire California, New York&Colorado

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All about ice cream and sourbread and a healthy gut

It must be a magical moment when a stay at home hobby suddenly hits the big time by attracting the attentions of a large related organisation.

But that initial euphoria can easily turn to bitter ashes. An example of this is close to my heart. A relative went against all advice and made some ice cream using an old recipe. It had to use fresh Jersey cows' milk and other natural ingredients.

The fruit ice cream incorporated fresh whole fruit, all collected locally. The champagne sorbet used vast quantities of a famous French champagne. It certainly wasn't cheap fizz. 

Some visitor tasted it and immediately told a third party that happened to be a supermarket chain buyer. After toing and froing, the first order to supply a trial fifty stores came in and larger manufacturing premises had to be found.

More staff had to be employed and this with other extra overheads came in. Within a short time, the chalice was clearly poisoned. Payment by supermarkets is generally three months from delivery. Buyers from the supermarket kept offering the manufacturer less, but with the promise that with larger volume, it would still be profitable.

After less than six months, the contract lapsed and this was not because the product was unpopular, but the supermarket had done what they often do; they stole the recipe and marketed their ice cream under their own label.

The critical difference is that they have put a lot of sugar syrup, presumable for a longer freezer life, and plenty of extra artificial additives.

Many people believe that ultra-processed foods that supermarkets seem to produce as in the ice cream story, is the foundation of child obesity and the rise in type 2 diabetes. Our highly complicated digestive system may be getting compromised by all these artificial additives.

This may also explain the growing interest of supplements such as Oxy Powder that are designed to help flush our intestines and help get rid of any static toxic waste.

Have you noticed the cynical marketing in some supermarkets in their bakery department? It's much like the ice cream story above. In this case, they have tapped into the sourdough bread business.

There are many classes around the country helping keen amateurs the art of sourdough bread making. Sourdough takes plenty of skill, and considering there are only the three ingredients of water, flour and salt and no yeast, it takes three days to make.

The result is a healthy product that can aid digestion, bolster the gut microbes, and some claim, improve brain function. It also tastes delicious.

Supermarkets are jumping on the band wagon. Their alleged bakers wear bakers' white apron. White trousers and chef's hat. Their sourdough bread, is prepared at some factory and arrives as a dough that only needs to be heated in-store, presumably just half an our before opening.

Their dough is full of preservatives and sugars. In real sourdough, none of that is used. So learn how to bake your own, and help have a healthier gut.

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What are the ProMind Complex advantages?

The important relationship between diabetes and the gut microbiome

The trends of metabolic disorders, including type 2 diabetes, obesity and cardiovascular disease, have grown at alarming rates in most developed countries. More than 600,000 Americans die from heart disease each year. Type 2 diabetes remains common as a precursor to cardiovascular disease and its complications.

According to the World Health Organization, "Type 2 diabetes is one of the main reasons of death worldwide by 2030". Ultimately, this disease results in heart attacks, strokes, cardiac arrhythmias, and heart failure. Similarly, obesity levels could be another reason.

However, current research is pointing to another possible reason for metabolic disorders such as obesity, type 2 diabetes, and heart disease; it all has to do with your gut microbiome.

How can type 2 diabetes be related to the gut?

People with obesity, type 2 diabetes, and heart disease have a lack of microbial diversity in their stools; The gut microbiome has a limited number of friendly bacteria, but it is overwhelmed with bad bacteria.

This has already been studied before, however, more systemic studies are still needed that offer greater information potential.

Eventually, in the not-too-distant future, you may see “gut-targeted” glucose-lowering treatments that seek to harness the great benefits of improving gut health and how this relates to diabetes. The microbiome will become an essential part of treating these and other common metabolic diseases.

What is the gut microbiome?

Bacterial cells live in the skin, nose, mouth, and digestive tract. Your GI tract contains a collection of microbes called the gut microbiome. This includes bacteria, fungi, viruses, and parasites. Due to the high amounts of acid in the stomach, these organisms generally exist only in the large intestine or colon.

Friendly gut bacteria try to keep bad bacteria in check; they constantly multiply to leave less room for the bad ones. Good bacteria play a role in the production of vitamins, neurotransmitters like serotonin, and constantly improve the immune system.

This set of microbes varies from person to person and there is no real consensus on what makes the "perfect human microbiome." The microbiome is really the study of "The genetics of bacteria." Your specific biome might work just fine for you and no one else.

So understanding the microbiome can provide answers for conditions ranging from obesity to type 2 diabetes to cardiovascular disease. It has even been associated with type 1 diabetes.

What does an adult have in his microbiome?

A healthy adult harbors between 500-1000 bacterial species or 2 kilos of microbes in the gut. We have 39 trillion bacteria in the human body, that is, we are more microbes than cells.

Additionally, the breakdown consists of approximately 23% Bacteroidetes used to process protein and carbohydrates in the gut and 64% Firmicutes which process dietary fat in the gut. There are other types and smaller amounts of germs.

People with diabetes tend to have a change in the balance of their biomes, having fewer Firmicutes and more Bacteroidetes; having germs out of balance can cause illness. When in the right balance, gut bacteria can regulate hormones, synthesize vitamin K, folic acid, and vitamin B12.

What affects the gut microbiome?

·       It all starts with your DNA and a process called colonization.

·       Come into the world for vaginal delivery versus cesarean section Vaginal delivery provides the baby with germs from the mother while a cesarean section provides germs from the hospital.

·       Breastfeeding supports the development of the microbiome. Being formula fed changes things.

·       The gut biome generally stabilizes by 2-3 years, but is always in flux.

·       Antibiotics - especially when taken in early childhood, disrupt the development of the microbiome. Antibiotics kill both good and bad microbes.

·       The components of the diet - the modern western diet, refined, processed and sugary foods cause a negative change in microbes. A high-fat, red meat diet leads to poor changes in gut microbes; It allows for greater intestinal permeability leading to obesity and insulin resistance.

·       Non-steroidal anti-inflammatory drugs (NSAIDs) affect the microbiome.

·       Possible negative effects of artificial sweeteners (research is still being done on this topic).

·       High levels of physical and mental stress alter the biome.

·       Disturbed sleep cycles and disrupted circadian rhythms.

·       Antibacterial soaps and hand sanitizers kill good and bad bacteria.

Ultimately, the health of the microbiome is based on genetics, diet, age, environment, lifestyle, and lifetime exposure to antibiotics.

What have we learned?

Several major studies have reported that "dysbiosis" or alteration of the gut microbiome can be a factor in obesity, insulin resistance, and type 2 diabetes. Stress, medications, toxic agents, genetic factors, and age also affect the gut microbiome.

It is also affected by the environment, past and current infections, gastrointestinal surgery, and certain foods. It is known that early in our lives, the development of the microbiome can affect our vulnerability and predisposition to certain diseases later in life.

Our microbiome is constantly changing as we are exposed to different factors throughout our lives. We also know that probiotics could be very helpful, but that each person will respond differently to the probiotic.

Some microbes form toxins and enter the intestine. A bad gut biome can lead to leaky gut, intestinal inflammation, decreased insulin sensitivity, and a change in metabolism.

Less variety and diversity in gut bacteria can also lead to ulcerative colitis, Crohn's disease, IBS inflammatory bowel disease, colon cancer, food allergies, arthritis, migraines, and NASH-liver disease.

Strong yeast formation and bad bacteria in the gut can lead to skin diseases, vaginal and urinary tract infections, and colds. Having a beneficial diversity of the gut biome helps maintain gut integrity.

For example, it provides protection against pathogens and improves the immune system to be able to fight disease. In addition, it helps you metabolize your medications properly and digest and absorb complex foods, obtaining all the nutrients and energy from them.

What about probiotics?

As mentioned above, probiotics appear to be beneficial to the microbiome, but not all probiotics work the same way for everyone. Different strains of probiotics treat different health problems. At this point, there is no specific recommended daily intake for probiotics.

There are systemic studies, but they still lack definitive information. The facts that we already know include: probiotics are live microorganisms that can offer health benefits; They seem to eliminate diarrhea caused by the use of antibiotics.

They are also given to improve constipation problems, in place of stool softeners and laxatives.

What can probiotics do for diabetes?

·       They can modulate or change blood sugar levels and insulin levels.

·       They decrease systemic inflammation: Inflammation promotes insulin resistance, which is how type 2 diabetes starts.

·       They reduce the levels of C-reactive protein (CRP) that indicate inflammation.

·       They decrease stress on pancreatic cells and stimulate the immune system.

·       They can aid in weight loss.

·       They improve heart health.

·       Improve mental health: depression, poor memory and anxiety.

Also, probiotics have enough bacteria that survive food processing. Probiotics include plain yogurt with live cultures (bifidobacteria and lactobacilli) and certain aged cheeses (gouda, mozzarella, brie, feta, gruyere, cheddar, and cottage cheese).

Fermented foods are great for getting friendly bacteria. The fermentation process creates lactic acid; This helps preserve food and promotes the production of beneficial enzymes, Omega 3 fatty acids, and friendly bacteria. Simply put, the process transforms certain foods into something totally different.

Some examples of this would be converting milk to buttermilk, soybeans to miso and tempeh, cucumbers to pickles, and cabbage to sauerkraut. Other fermented foods include sourdough bread, kefir, kombucha (tea drink), and kimchi (Korean cabbage). Pickled gherkins and pickled onions are also fermented and very beneficial for the intestine.

If you decide to start taking a probiotic supplement, always consult your doctor first. Choose one with multiple strains, at least 10-30 billion CFU (colony forming units). Make sure it is verified by the USP (United States Pharmacopeia), as that will guarantee that it contains the actual ingredients listed on the label.

And the prebiotics?

Prebiotics are natural plant fibers that the intestinal tract does not digest. They are also a food source for the bacteria that live in your colon. Prebiotics are generally found in fruits and vegetables. They also help the body grow friendly bacteria in the gut and aid in the absorption of calcium.

Prebiotics improve your metabolic health. Some excellent food sources of prebiotics include bananas, garlic, onion, soybeans, peas, Jerusalem artichokes, jicama, soy sauce, chicory root (inulin), asparagus, oats, apples, flax seeds, leeks, dandelions, whole wheat foods and wheat bran.

Possible dietary aspects to take into account if you have diabetes

Many people with diabetes try to eliminate carbohydrates completely or follow an extremely low-carbohydrate diet, as they affect blood sugar. This often leads to a diet rich in animal fats. Unfortunately, this diet limits dietary fiber, which is crucial for intestinal function and the growth of friendly bacteria.

Consider eating more fiber, as it reduces your appetite by making you feel full, prevents spikes in blood sugar, and is good against insulin resistance.

High-fiber carbohydrates also help produce friendly bacteria. People with diabetes often have "dysbiosis," an overgrowth of bad bacteria.

Possible ways to improve gut health even if you don't have diabetes

·       Eat a plant-based diet. Having a high fiber / low saturated fat diet helps provide intestinal diversification. Indigestible carbohydrates stimulate the growth of friendly bacteria.

·       Eat nutrient-dense foods and buy organic produce whenever possible, including grass-fed meats, wild fish and eggs from free-range chickens.

·       Add high-fiber foods: legumes, nuts, seeds, berries, and low-starch vegetables.

·       Eat foods rich in Omega 3 such as wild salmon, ground flax seeds or walnuts to reduce inflammation.

·       Get outdoors: go to the field, to a camp, to your garden; Any outdoor activity can diversify gut health.

·       Stop smoking.

·       Avoid refined and simple sugars. Avoid processed foods with a long shelf life.

·       If you really have a food sensitivity, avoid gluten and dairy.

·       Get a good night's sleep, reduce your stress levels, and get more physical activity.

·       Metformin - an often prescribed diabetes pill has "therapeutic effects" on the microbial makeup.

·       Polyphenols - foods rich in polyphenols: Green tea, berries, grapes, olive oil, coffee, and wine can diversify the gut microbiome.

·       Wash your hands with normal soap and water, avoid hand sanitizers.

Yes, there is a connection between diabetes and your current intestinal flora. More studies are still needed targeting the gut, type 2 diabetes and its treatment.

There is still a lot to prove and more research is needed, but we know there are many strong connections.

Promind Complex is a cognitive and memory enhancer which is manufactured by the company life essential nutrition. The company is in the business since many years and has also launched plenty of other products for the benefits of individuals suffering from health and brain related issues. This supplement works on the fact of improving elements that are essential for the brain. Phospholipids are very much important for the brain function. It is also important for the degenerative brain disease. These essential components are effective in increasing the oxygen to enhance cerebral circulation. Your both short term memory and long term memory can be increased. ProMind Complex Reviews

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The 20 Best Weight Loss Tips of 2020, According to Experts | Eat This Not That

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The 20 Best Weight Loss Tips of 2020, According to Experts | Eat This Not That

The coronavirus pandemic brought so many unexpected changes in 2020 and impacted everything from our health, safety, and survival to our small, everyday habits. Unlike any other time in recent history, we were restricted to staying at home, making meals in our own kitchens, and trying to stay active in whatever space we had. For anyone looking to stay healthy, these unique circumstances presented a really tough challenge.

“People were concerned about gaining weight due to spending so much time at home during the pandemic, and the phrase ‘Quarantine 15’ was coined,” says Stephanie Ferrari, MS, RDN, registered dietitian nutritionist from FRESH Communications. “People were also feeling the need for comfort foods during times of high stress—understandably so.”

However, as lockdowns dragged on, these pressures eventually gave way to a new wave of compassion and understanding. “There was a movement toward body acceptance, and a lot of encouragement and positivity came out of that,” says Ferrari. “I personally really liked seeing people supporting each other and giving each other ‘permission’ to allow for the occasional indulgence during such a challenging time.”

For many of us, this past year also forced us to reevaluate our lifestyles and begin to manage our health and wellness from a mental health lens, says Melissa Majumdar, MS, RD, CSOWM, LDN, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “It meant redefining the boundaries between work and home, shifting habits, and transitioning into new everyday routines.”

“We’ve been forced to pivot often and learn resilience,” says Majumdar. “While overall challenging, the trends towards focusing on mental health can be looked at as a silver lining.”

To that end, we asked nutritionists for their best weight loss tips of 2020 that helped their clients make it through this unprecedented year. Read on, and for more weight loss advice, make sure to check out these 15 Underrated Weight Loss Tips That Actually Work.

Eat a more plant-based diet.

“Keto, low-carb diets, and intermittent fasting were popular in 2020, but there has also been a strong trend toward plant-based eating. Who would have guessed that tempeh and plant-based burgers would be in short supply at the grocery store this year?” says Sue Heikkinen, MS, RD, registered dietitian and certified Diabetes Care and Education Specialist with MyNetDiary. “A pandemic-fueled focus on health, environmental concerns, financial constraints, and increased availability of tasty and convenient meat alternatives are all likely factors in this interest in plant-based eating.” For healthy plant-based meal ideas, here are 33 plant-based recipes you’ll love.

Sign up for our newsletter for the latest healthy eating news.

Keep fruits and veggies in sight!

“This is one of the easiest and most effective ways to remind yourself to eat healthy,” says Ferrari. “Instead of burying fruits and veggies in the drawers of your fridge, display beautiful bowls of fruit on the table and keep veggies at eye-line in the fridge. This might help you opt for these low-calorie, nutrient-dense foods when you’re hungry.” (While you’re at it, try this #1 fruit hack for weight loss.)

“Drink, drink, drink. According to the Mayo Clinic, the average adult man should drink about 15.5 cups of water a day, and the average woman should have 11.5,” says Jonathan Valdez, owner of Genki Nutrition and spokesperson for New York State Academy of Nutrition and Dietetics. “If you’re active, it’s hot out, and/or you’re sweating, pregnant, or breastfeeding, you need even more. Start by having a glass right when you wake up and another before bedtime. If you’re bad about remembering to drink, set a reminder on your phone.”

Cook more at home.

“It doesn’t have to be a gourmet meal either. Restaurant meals tend to be higher in sodium, saturated fat, sugar, and overall calories,” says Jerlyn Jones, MS, MPA, RDN, LD, CLT, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. “If you do order out, choose grilled, roasted, baked, steamed, or broiled, and soup, fruit, or salad as sides.”

“If COVID has taught us anything, it’s that keeping your kitchen well-stocked with healthy items is a good idea,” says Keri Gans, MS, RDN, CDN, author of The Small Change Diet. “Those items also needn’t be fresh, as canned and frozen veggies, fruit and legumes, can also help create healthy meals.” Here are the 16 best frozen foods for weight loss.

Focus on self-care.

“Self-care looks different for everyone, but has never been more important. Identifying how you can care for and respect yourself could make a difference in being okay right now,” says Majumdar. “Now more than ever, you have permission to listen to what you need, whether it’s a hot bath or locking the bedroom door for an hour to be away from the rest of the family. Respecting yourself, your thoughts, and your time are trendy this year, so allow yourself to jump on this trend.” Speaking of, treat yourself with one of these great wellness gifts.

Spend time learning new cooking techniques.

“2020 was undoubtedly a year for baking. While there is nothing like the smell of brownies or sourdough bread fresh from the oven, most of us don’t need all the extra calories,” says Heikkinen. “Continue your rediscovered love of the kitchen by expanding your range of cooking methods. Perfect your stir-fry and grilling techniques. Try satisfying salads made with hearty grains such as this Mediterranean Quinoa salad. Make use of your slow cooker or Instant Pot: soups and stews are classic comfort foods that can be nutritious. Use your air fryer for a new twist on vegetables, such as crispy kale chips, sweet potato fries, or lightly breaded cauliflower.” To get inspired, here are 100+ best healthy recipes for weight loss.

Meal plan, meal plan, meal plan.

“I am a HUGE fan of meal planning. Take some of the extra time at home and put it toward cooking healthy foods on a Sunday,” says Ferrari. “Stock your fridge with roasted veggies, sweet potatoes, quinoa, chopped veggies and hummus, etc. When you take the thinking out of meal time, it makes it a lot easier to choose something healthy instead of ordering the pizza! (Although, pizza is okay too sometimes…we all need pizza.)”

Give intermittent fasting a try.

“Intermittent fasting (IF) also became popular because of its ability to help people lose weight quickly. There are even theories out there that it can aid in improving metabolic health and extending lifespan adding to its increasing trendiness,” says Genki. “Classic intermittent fasting is done in a 16:8 split; meaning there is an 8-hour window during the day in which you are allowed to eat and the other 16 you’ll have fasted. During the fasting period, coffee, water, and calorie-free beverages are allowed.”

According to Genki, other forms of the diet include the 5:2 method where you can eat normally 5 days per week and 2 days consist of eating only 500-600 calories. There’s also the eat, stop, eat method, which is similar to 5:2, except for two days you completely fast.

“This diet does not put restrictions on the type of foods you can eat, however, it will not work if you use the allotted eating time to over-indulge,” says Genki. “While IF may work for some, many have criticized the diet for its promotion of disordered eating behaviors.”

Eat more whole foods.

“Increase portion sizes of nutrient-dense foods that keep you feeling full, such as fruit, whole grains like millet or oatmeal, beans, and vegetables,” says Jones. “Eat balanced meals that contain protein, heart-healthy fats, and complex carbs so you don’t feel hungry.” Here are the 100 healthiest foods of 2020.

“Research indicating an increase in COVID-19 symptoms severity with obesity and diabetes has driven people to focus on weight loss for health reasons rather than physical appearance,” says Heikkinen. “While fitting into your clothes is a bonus, health is a powerful and lasting motivator.”

“Enjoyment is in, deprivation is out. If you love pasta, eat pasta. What’s important is that you try and create a healthier dish,” says Gans. “For example, instead of a huge bowl of Fettucine Alfredo, you create a pasta dish with grilled shrimp, sautéed spinach with garlic and oil, tossed with linguini.” Here are 35+ healthy pasta recipes for weight loss.

“Desserts are comforting and they taste great. But there are ways to have your cake and limit sugar too. I use Swerve, a natural sugar replacement that measures cup-for-cup with sugar. It’s a zero-calorie replacement and tastes amazing. I use it for granular, brown, and confectioners.”

Do mini workouts throughout the day.

“Short bursts of exercise during the work day are a great way to keep your energy up and burn a few extra calories. Every couple of hours or so, stand up, do some stretches, run in place, do some jumping jacks or push-ups–anything really!” says Ferrari. “When we work at home, we tend to reach for the snacks during our breaks. By replacing the snacks with a few short bursts of physical activity, we are avoiding the extra calories and instead doing something good for our bodies and minds. A little endorphins go a long way in 2020 (and beyond).” Here are 25 easy exercises to make you feel great.

Get 7-9 hours of sleep every night.

“Get adequate sleep. Ever notice that when you’re tired, you’re also hungrier? When you don’t get enough sleep, production of Leptin, a hunger-suppressing hormone, decreases, while production of Ghrelin, a hormone that increases hunger levels, rises. You are actually biologically setting yourself up to want to eat more by sleeping less,” says Genki. “Without enough sleep, your body also produces higher levels of the stress hormone, cortisol, a known belly-fat offender. If you have trouble falling asleep or staying asleep, get rid of any screens (no TV or phones) an hour before bed, or try downloading a meditation app to help relax.” Get better zzz’s with the 12 best bedtime foods for weight loss.

Manage your stress.

“We know that chronic stress can impact health, increasing risks of high blood pressure, stroke, and/or heart disease. This year has challenged many of our coping skills, but there’s no time like the present to hone in on what works for you, and professionals can support those efforts,” says Majumdar. “Many registered dietitians, nutritionists, and mental health providers are offering virtual visits, providing easier access to care. Building in a session with a therapist to explore the roots of stress and develop new ways to manage it can be done without the commute, and you now have access to a larger pool of providers, helping you find a good match.”

Keep a food-mood diary.

“Keeping a food-mood diary may help identify any mindless snacking or grazing that could be preventing weight loss. Include these topics: what kind of food or drink, how much, when, where, who with, activity, and mood,” says Jones. “Are you eating because you’re bored? Sad? Or tired? A food-mood diary helps point out emotions that trigger you to eat.”

Become aware of emotional eating.

“This stressful year has caused people to become aware of their tendency to turn to food for comfort,” says Heikkinen. “While indulging in your favorite comfort food is indeed soothing in the short-term, it can lead to weight gain and an unhealthy relationship with food over the long-term if it’s your primary coping strategy.” Here are 5 ways to quit emotional eating for good.

Don’t cut any food out, but eat with moderation.

“Allow yourself a treat if you want it and then move on. It’s ok to enjoy a cookie or a piece of cake every now and again. If you deprive yourself, you’re more likely to fixate on the food and end up creating some unhealthy behaviors,” says Genki. “Listen to your body. Allow yourself the treat if you really want it. Savor it and move on. You’ll find that eventually, you won’t care about that piece of cake that’s been in the fridge as much anymore when you know you can have it at any time.”

Alter your environment.

I’ve heard from many people that remote working and the kitchen’s constant lure have made it difficult to curb their eating, leading to weight gain. When they were working in an office, it just wasn’t an option to grab a bite to eat whenever a craving hit,” says Heikkinen. “Focus on the changes you can make to your home environment to support your weight loss goals. What is the first thing you see when you open the fridge? Is it tempting takeout food or a container of washed and cut veggies? Store baked goods in the freezer, or at least out of sight.”

For more tips, read up on the unhealthiest diets of the year that you should not try in 2021.

This content was originally published here.

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What Is Teff Flour, and Does It Have Benefits?

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Teff is a traditional grain in Ethiopia and one of the country’s staple foods. It’s highly nutritious and naturally gluten-free.

It’s also commonly made into a flour for cooking and baking.

As gluten-free alternatives to wheat are growing in popularity, you may want to know more about teff flour, such as its benefits and uses.

This article tells you everything you need to know about teff flour.

?w=1155&h=1528″/> What is teff?

Teff is a tropical grain crop belonging to the grass family,

Poaceae

. It’s grown primarily in Ethiopia and Eritrea, where it’s thought to have originated thousands of years ago

Resistant to drought, it can grow in a range of environmental conditions and comes in both darker and lighter varieties, the most popular being brown and ivory

It’s also the world’s smallest grain, measuring just 1/100 the size of a wheat kernel.

Teff has an earthy, nutty flavor. Light varieties tend to be slightly sweet as well.

Much of its recent popularity in the West is because it’s gluten-free.

summary

Teff is a tiny grain grown primarily in Ethiopia that has an earthy, sweet taste. It naturally contains no gluten.

How is teff flour used?

Because it’s so small, teff is usually prepared and eaten as a whole grain rather than being split into the germ, bran, and kernel, as is the case with wheat processing

Teff can also be ground and used as a whole grain, gluten-free flour.

In Ethiopia, teff flour is fermented with yeast that lives on the surface of the grain and used to make a traditional sourdough flatbread called injera.

This spongy, soft bread usually serves as the base for Ethiopian meals. It’s made by pouring fermented teff flour batter onto a hot griddle.

Additionally, teff flour makes a great gluten-free alternative to wheat flour for baking bread or manufacturing packaged foods like pasta. What’s more, it commonly serves as a nutritional boost to wheat-containing products

How to add it to your diet

You can use teff flour in place of wheat flour in numerous dishes, such as pancakes, cookies, cakes, muffins, and bread, as well as gluten-free egg noodles

Gluten-free recipes call only for teff flour and other gluten-free options, but if you’re not strictly gluten-free, you can use teff in addition to wheat flour

Keep in mind that teff products, which lack gluten, may not be as chewy as those made from wheat.

summary

Teff can be cooked and eaten as a whole grain or ground into flour and used to make baked goods, breads, pastas, and traditional Ethiopian injera.

Nutrition facts of teff flour

Teff is highly nutritious. Just 3.5 ounces (100 grams) of teff flour provide ():

Calories: 366

Protein: 12.2 grams

Fat: 3.7 grams

Carbs: 70.7 grams

Fiber: 12.2 grams

Iron: 37% of the Daily Value (DV)

Calcium: 11% of the DV

It’s important to note that teff’s nutrient composition appears to vary significantly depending on the variety, growing area, and brand

Still, compared with other grains, teff is a good source of copper, magnesium, potassium, phosphorus, manganese, zinc, and selenium

Additionally, it’s an excellent source of protein, boasting all the essential amino acids, which are the building blocks of protein in your body

It’s particularly high in lysine, an amino acid that’s often lacking in other grains. Essential for the production of proteins, hormones, enzymes, collagen, and elastin, lysine also supports calcium absorption, energy production, and immune function (, 6).

However, some of the nutrients in teff flour may be poorly absorbed, as they’re bound to antinutrients like phytic acid. You can reduce the effects of these compounds through lacto-fermentation

To ferment teff flour, mix it with water and leave it at room temperature for a few days. Naturally occurring or added lactic acid bacteria and yeasts then break down the sugars and some of the phytic acid.

summary

Teff flour is a rich source of protein and numerous minerals. Fermentation may reduce some of its antinutrients.

Health benefits of teff flour

Teff flour has several advantages that may make it a great addition to your diet.

Naturally gluten-free

Gluten is a group of proteins in wheat and several other grains that gives dough its elastic texture.

However, some people cannot eat gluten due to an autoimmune condition called celiac disease.

Celiac disease causes your body’s immune system to attack the lining of your small intestine. This can impair nutrient absorption, leading to anemia, weight loss, diarrhea, constipation, fatigue, and bloating.

Additionally, some people without celiac disease may find gluten difficult to digest and prefer to avoid it

As teff flour naturally contains no gluten, it’s a perfect gluten-free alternative to wheat flour

High in dietary fiber

Teff is higher in fiber than many other grains

Teff flour packs up to 12.2 grams of dietary fiber per 3.5 ounces (100 grams). In comparison, wheat and rice flour contain only 2.4 grams, while the same size serving of oat flour has 6.5 grams (, , , ).

Women and men are generally advised to eat 25 and 38 grams of fiber per day, respectively. This can be made up of both insoluble and soluble fibers. While some studies claim that most of teff flour’s fiber is insoluble, others have found a more even mix

Insoluble fiber passes through your gut mostly undigested. It increases stool volume and aids bowel movements

On the other hand, soluble fiber draws water into your gut to softens stools. It also feeds the healthy bacteria in your gut and is involved in carb and fat metabolism

A high fiber diet is associated with a lower risk of heart disease, diabetes, stroke, high blood pressure, bowel disease, and constipation

Rich in iron

Teff is said to be extremely high in iron, an essential mineral that carries oxygen throughout your body via red blood cells

In fact, intake of this grain is linked to decreased rates of anemia in pregnant women and may help certain people avoid iron deficiency (, , ).

Incredibly, some research reports iron values as high as 80 mg in 3.5 ounces (100 grams) of teff, or 444% of the DV. However, recent studies show that these astonishing numbers are likely due to contamination with iron-rich soil – not from the grain itself

Additionally, teff’s high phytic acid content means that your body probably doesn’t absorb all of its iron

Nonetheless, even conservative estimates make teff a better source of iron than many other grains. For example, 3.5 ounces (100 grams) of one brand of teff flour provides 37% of the DV for iron – while the same amount of wheat flour offers just 5%

That said, wheat flour in the United States is usually enriched with iron. Check the nutrient label to find out precisely how much iron is in a particular product.

Lower glycemic index than wheat products

The glycemic index (GI) indicates how much a food raises blood sugar. Foods above 70 are considered high, which means they raise blood sugar more quickly, while those below 55 are deemed low. Anything in between is moderate

A low GI diet can be an effective way for people with diabetes to control their blood sugar (, , ).

Whole, cooked teff has a relatively low GI compared with many grains, with a moderate GI of 57 (25).

This lower GI is likely due to it being eaten as whole grain. Thus, it has more fiber, which can help prevent blood sugar spikes

However, the GI changes based on how it’s prepared.

For example, the GI of traditional injera ranges from 79-99 and that of teff porridge from 94-137 – making both high GI foods. This is due to water gelatinizing the starch, which makes it quicker to absorb and digest

On the other hand, bread made from teff flour has a GI of 74, which – while still high – is lower than bread made from wheat, quinoa, or buckwheat and similar to that of oat or sorghum bread

Although teff may have a lower GI than most grain products, remember that it’s still moderate to high GI. Anyone with diabetes should still carefully control their portion sizes and keep carb content in mind.

summary

Teff flour is gluten-free, making it ideal for people with celiac disease. It’s also rich in fiber and iron.

Does teff flour have any downsides?

Given that the production of teff flour is currently limited, it’s more expensive than other gluten-free flours.

Cheaper gluten-free flours include rice, oat, amaranth, sorghum, corn, millet, and buckwheat flours.

Some restaurants and manufacturers may add wheat flour to teff products like bread or pasta to make them more economical or enhance texture. As such, these products are unsuitable for people on a gluten-free diet

If you have celiac disease, you should ensure that pure teff is used without any gluten-containing products. Always look for a gluten-free certification on any teff products.

summary

Teff flour is relatively expensive compared with other gluten-free flours. Some teff products are mixed with wheat flour, making them inappropriate for anyone who avoids gluten.

The bottom line

Teff is a traditional Ethiopian grain that’s rich in fiber, protein, and minerals. Its flour is quickly becoming a popular gluten-free alternative to wheat flour.

It’s not as widely available as other gluten-free flours and may be more expensive. All the same, it’s a great addition to breads and other baked goods – and if you’re feeling adventurous, you can try your hand at making injera.

Shop for teff flour online.

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Role of Glycemic Index in Diabetes Mellitus Diet

The glycemic index identifies the foods that increase blood sugar rapidly once consumed. This handy tool allows you to favor the foods that have much less effect on blood sugar. In this way they help in control of the diabetes mellitus

According to the glycemic index, the foods are divided into following types

Low - GI : ( foods to be chosen by diabetics)

Medium - GI : ( foods to be chosen occasionally by diabetics)

High- GI : ( foods to be less chosen by diabetics)

Click here to know about Best diabetic foods: Few best foods to control diabetes

Low - GI : ( foods to be chosen by diabetics) : means which increase the blood sugars slowly

whole grain breads oatmeal

parboiled rice

brown rice

pasta

all beans

sweet potato

apples

peaches

broccoli

cauliflower

grape fruit

sweet corn

dark leafy vegetables

skimmed milk

geek yogurt

soya beans

pop corn

oranges

tomato

carrots

Spaghetti (whole wheat)

peanuts

Spaghetti (white)

Macaroni

Broccoli

Mushrooms

2.Medium - GI :( foods to be chosen occasionally by diabetics) means which increase the blood sugars moderately over period of time

basmati rice

shredded wheat cereal

pita bread

rye bread

high fiber

crackers baked snack

white bread

catanloupe

pineapple

3. High- GI :( foods to be less chosen by diabetics) means which increase the blood sugars rapidly.

mashed potatoes

red potatos

parsnips

rutabags

instant rice

corn flacks

rice krispies

refined cereals

bagels

waffles

pancakes

soda crackers

rice crackers

French fries

 Health benefits of low GI diabetic foods:

Improved cholesterol levels

Low-GI diets have been shown to reduce total cholesterol by 9.6% and LDL cholesterol by 8.6%. LDL cholesterol is associated with an increased risk of heart disease and stroke.

May help you lose weight

Low-GI diets have helped healthy adults lose 1.5–4.2 pounds (0.7–1.9 kg) over 5–10 weeks. The availability of research on the effects of weight loss over the long term is limited.

May reduce the risk of cancer

People who consume high-GI diets are more likely to develop certain types of cancer, including endometrial, colorectal and breast cancer, compared to people on low-GI diets. A diet rich in high GI foods increases the chances of breast cancer by triggering the release of high levels of insulin and insulin-like growth hormones that encourages the growth and multiplication of breast cancer cells.

May reduce the risk of heart disease

A review of 37 studies found that people on high-GI diets were 25% more likely to develop heart disease than those on low-GI diets. Further evidence is required to confirm these associations.

(source)

Reduce the Risk of Alzheimer’s Disease 

High levels of homocysteine are directly linked to heart problems; and it also increase the risk of developing Alzheimer’s disease later in life. But some simple measures such as replacing white rice and white flour with whole grains can help in reducing the levels of homocysteine dramatically.

Boost Weight Loss 

This one of the biggest advantages of shifting to a low GI diet which is not just a diet for diabetic patients. Eating low GI foods increases the intake of fiber as well which is a contributing factor in making a food low GI. Increased fiber intake boosts weight loss by keeping you satiated for a longer time, preventing unhealthy food cravings and removing fat calories out if the system.

Younger Looking Skin 

One of the major reasons for skin aging, wrinkles and sagging skin is the loss of collagen and elastin fiber from the skin that keeps it firm and supple. Refined carbohydrates present in high GI foods trigger skin inflammation and affect the structure of collagen and elastin. You can stop skin aging and keep your skin looking youthful and supple by cutting out sugary foods from your diet.

Reduce Oily Skin 

Controlling the production of insulin in the body is the best solution to the problem of how to reduce oily skin naturally. High insulin levels promote the release of high levels of androgens in the system that triggers sebum production and leads to acne and pimple breakouts.

Reduce the Risk of Diabetes 

According to the records of World Health Organization, the number of people suffering from diabetes will become twofold by the year 2030. Opting for a low GI diet could reduce the number of potential sufferers. A low GI diet for diabetes patients also aids existing patients to manage their blood glucose level in a more effective manner. It also helps to keep the blood glucose levels more stable.

Reduce the Risk of Stroke 

Switching to a low-GI diet also reduces the risk of stroke. Research at Harvard University shows that women who replaced just one serving of refined carbohydrates with whole grains reduced the risk of stroke by 40%.

Boost the Immune System 

Consumption of sugary foods affects immune power. Average white blood cells destroy approximately 14 germs per hour, but when exposed to 100 gms of sugar the number falls to 1.4 germs per hour. Therefore, switching to low GI foods helps to maintain healthy functioning of the immune system and cuts out ailments like flu, colds, and fever.

Enhance Endurance 

Most exercisers have the misconception that they require high sugar bursts to energize their bodies, but in reality, opting for a low GI diet on a daily basis through training programs helps to increase stamina and endurance so that they can maximize their performance.

Drawbacks of the Low-GI Diet

The glycemic index (GI) does not provide a complete nutritional picture. It’s important to also consider the fat, protein, sugar and fiber contents of a food, regardless of its GI.

Another drawback is that the GI measures the effect of a single food on blood sugar levels. However, most foods are consumed as part of a larger mixed meal, making the GI difficult to predict in these circumstances 

 GI does not take into account the number of carbs you eat. However, this is an important factor in determining their impact on your blood sugar levels. This highlights that using GI in isolation may not always be the best predictor of blood sugar levels. It’s important to also consider the carb content and GL of a food.(source)

Click here to know about Diabetic food alternatives & Foods to be avoided

The factors that can affect the GI of a food

Processing:

grains already milled and refined, that is their bran and germ have been removed tend to have a higher GI that grains that were minimally processed.

Fiber content:

foods high in fiber don’t contain many digestible carbs, therefore tend to slow down digestion rate and cause the blood sugar to rise more gradually.

The physical form of food:

A more rapid digestion is associated with finely ground grains compared to the rough and coarsely grounded ones. This is the reason whole grains in their whole form like oats and brown rice can be healthier when consumed that highly processed whole grain bread.

Acid content and fat content:

meats with acid or fat are converted to sugar in a more slower manner.

The ripeness of the food:

such foods as ripe fruits and vegetables tend to be higher in glycemic index than the ones yet to be ripe.

SAMPLE LOW GI DIET PLAN:

BREAKFAST

• 2 Poached eggs with slow roasted tomatoes and authentic sourdough toast • Fresh grapefruit or juice

LUNCH

• Toasted  Lower Carb bread with a slice of roast beef, hummus and tabbouli • Sliced kiwi fruit and lady finger banana

DINNER

• Pork fillet with roasted pears and Doongara rice served with steamed carrot and zucchini or other fresh vegetables

BREAKFAST

• Morning  muesli topped with low-fat yoghurt and sliced ladyfinger banana or berries • Apple juice

LUNCH

• A mixed Mediterranean salad of lettuce, tomato, cucumber, capsicum, olives and sprouts with balsamic dressing served with chunky oven-baked  potato wedges and guacamole • A bunch of grapes

DINNER

• Grilled fish fillet or basted chicken breast served with sweet potato, potato and garlic mash, spinach and snow peas

(source)

SAMPLE LOW GI DIET PLAN(Indian):

Breakfast

:

Vegetable stuffed chapati or roti/vegetable dalia/1 egg with 1-2 whole wheat toast with grilled vegetables and a cup of tea or coffee or low-fat milk.

Mid-morning snack:

Fruits (low-glycemic fruits)

Lunch:

1-2 chapatis with barley (50%), vegetables, 1 bowl of dal or chicken and curd.

Evening snack:

Roasted chana, bajra or jowar or fruits or 1 cup of curd.

Dinner:

1-2 chapatis with vegetables and salad along with 1 bowl of dal or curd.

Breakfast:

Vegetable oats/milk with oats or dalia/2- egg whites with 1-2 whole wheat toast with grilled vegetables along with a cup of tea or coffee or low-fat milk.

Mid-morning snack:

Fruits (low-glycemic fruits)

Lunch:

2 chapatis (kneaded with boiled dal) and vegetable salad and curd.

Evening snack:

Roasted chana, bajra or jowar or fruits or 1 cup of curd.

Dinner:

1-2 chapatis with mixed vegetables and salad along with 1 bowl of fish or dal.

Breakfast:

Vegetable oats/milk with oats or dalia/2 egg whites with 1-2 whole wheat toast with grilled vegetables along with a cup of tea or coffee or low-fat milk.

Mid-morning snack:

Fruits (low-glycemic fruits)

Lunch:

1-2 chapatis (50% jowar ) with vegetable salad and low-fat paneer/chicken (70 gm).

Evening snack:

Roasted chana, bajra or jowar or fruits or 1 cup of curd.

Dinner:

1-2 chapatis (50% jowar) with vegetable and salad along with 1 bowl of fish or dal.

Breakfast:

Idli, poha or upma with vegetables along with a cup of tea or coffee or low-fat milk.

Mid-morning snack:

Fruits (low-glycemic fruits).

Lunch:

1-2 chapatis (50% ragi) with vegetable salad and low-fat paneer/curd.

Evening snack:

Roasted chana, bajra or jowar or fruits or 1 cup of curd.

Dinner:

1-2 besan cheela or oats with vegetables and salad along with 1 bowl of fish or dal.

Breakfast:

Whole wheat sandwich/chicken sandwich along with a cup of tea or coffee or low-fat milk.

Mid-morning snack:

Fruits (low-glycemic fruits).

Lunch:

 1-2 chapatis ( 50% chana flour) with mixed vegetables, salad and low-fat paneer (50 gm)/1 bowl of curd.

Evening snack:

Roasted chana, bajra or jowar or fruits or 1 cup of curd.

Dinner:

1-2 chapatis (50% chana flour) with mixed vegetables and salad along with 1 bowl of fish or dal.

(source)

Eight principles of low-glycemic eating:

Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts.

Eat grains in the least-processed state possible: "unbroken," such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.

Limit white potatoes and refined-grain products, such as white breads and white pasta, to small side dishes.

Limit concentrated sweets—including high-calorie foods with a low glycemic index, such as ice cream—to occasional treats. Reduce fruit juice to no more than one-half cup a day.

Completely eliminate sugar-sweetened drinks.

Eat a healthful type of protein, such as beans, fish, or skinless chicken, at most meals. Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados, but stick to moderate amounts.

Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats which are in fast food and many packaged foods.

Have three meals and one or two snacks each day, and don't skip breakfast. Eat slowly and stop when full.(source)

For more related articles regarding diabetes:

The lists of foods to be avoided by diabetes and their alternatives

Diabetes & Diet: Few best foods to control diabetes

How to reduce weight in a healthy way?

The prevention and control of diabetes mellitus: lifestyle and dietary

The dietary guidelines for diabetes mellitus

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