#wheat consumption diabetes risk

[surinderbhalla]

Wheat Consumption and Diabetes Risk: What Research Says

Wheat, a staple of human diets for thousands of years, is a fundamental component of many traditional foods. However, in recent years, there has been growing concern about the potential link between wheat consumption and the development of diabetes. This article aims to explore the intriguing connection between wheat consumption and diabetes risk and what research says to unravel the role of…

[nsk96]

Personal rant:

I'm getting real tired of my mom always talking down to me as if I'm a kid that doesn't know anything. I'm tired of her insulting my intelligence.

I talked back to her today and stood up for myself. I was washing some small tomatoes, the tiny ones, for my breakfast. I always wash fruits and veggies with soap (I usually use the dish soap). One dropped into the sink for like 3 seconds and I picked it up and was ready to wash it with soap again. My mom made a fuss saying to throw it away because "the sink isn't clean" despite me washing it with soap before consumption.

I told her we shouldn't be eating on the plates then. She asked why, and I said they touched the sink too and we only use the soap to wash them. She was like "they're not fruits though." I kept going and said we shouldn't be using forks. Then she was like "forks are fruits?" in a condescending way.

She was like "you're the pharmacist, you should know about bacteria" and I said that doesn't mean shit. Pharmacists pick your pills off the ground and still give them to you. Then she was like "well do you think that's right?" I said "no, that's my point."

I went on about how she doesn't believe me anyway, and she was like tell me when I didn't believe you. I reminded her of the time I got a small burn and she told me to put it in ice water and I told her no I need to run it under room temperature water first. Her response was "okay, keep believing in doctor medicine" in a condescending tone.

She was like "I was sharing my opinion, and you shared yours." The problem isn't that she shares her opinion, the problem is that she treats her opinion as fact or the law of the land, and has to make a big argument out of it if she gets any push-back. She literally can't handle being wrong and has to insult my intelligence if I don't do things her way. When you prove her wrong she just goes, "oh." Only a couple times have I heard her say, "you're right," but again, she would never admit that she was wrong.

Another example: in the morning times I'm a little congested and I cough up mucus. She makes a big deal out of it saying that I need to take the cough medicine she gave me a year ago (when I had covid) to stop coughing because it "sounds like it's in your lungs. It shouldn't be there. You need to take the medicine to dry it up". She's referring to a cough suppressant. I don't cough all day, it's seriously just when I have a little mucus which is at most 3 times a day (but usually just the morning). I tend to get it if I eat food I'm hypersensitive to like wheat, egg and cashews. I get a post-nasal drip because of my allergies (despite taking an allergy pill daily). I tell her that I can't take a cough suppressant if I need to cough up mucus.

But she she keeps bringing this topic up and I tell her that if I take a cough suppressant long term and cause myself to not be able to cough up mucus from my lungs, I run the risk of getting pneumonia. She still insists on me taking the cough suppressant saying it will help "decongest" me despite me telling her no. She's brought up the argument over 5 times already, me telling her the same thing every time that I need an expectorant and decongestant, and telling her that cough suppressants really just reduce the feeling to cough. But she's convinced it will help with congestion, and of course her response is "keep believing in doctor medicine", insulting my intelligence every time, as if I didn't spend 3 years in hell of pharmacy school to learn this stuff and apply it to make people's lives better. Next time she says this, I should probably say, "oh that's why you're taking so many medications for your blood pressure, type 2 diabetes, anxiety, and nerve pain, right?"

Honestly, it hurts that she doesn't believe me and would rather me risk getting pneumonia just because she wants me to do as she says.

Then after the whole tomato argument, she still kept going about how she shares her opinion and then "stops talking". I said "no, you don't (stop talking)." That triggered her so much she felt the need to compare me to my dad saying that's the line he uses. I asked what line, and she went on about how he wants her to just shut up. I told her "i never said that".

I told her that what I mean is that she just keeps repeating herself (she repeats herself 3-5 times in the same argument/lecture/talking down to me etc. and keeps bringing things up later on). She was like "i repeat myself because you don't listen. I talk and you don't say anything." Not my fucking fault that she raised me to silently obey her, and scared me into silence all throughout my childhood and teen years. I look at her when she talks, but look away when I'm busy doing something (I learned is okay from her because she does the same). It's funny she expects more when she never taught me that, nor gave me a chance to speak much in the past. And when I say she never taught me that, I mean that when I talk to her when she's busy, she doesn't answer me either. Sometimes when I talk to her she changes the conversation while I'm still talking (which I think could just be that she gets distracted easily like I do, but she'd never admit it). But it makes me feel like what I'm saying is never interesting enough.

I do the same quiet behavior when other people are talking to me. I look at them and either nod, but I don't really say anything unless I have something to add. It's only recently, now that a preceptor on rotation bluntly pointed out that I have a tendency to give him this blank stare, that I started forcing myself to at least go "m-hm" when people are telling me something. It's so bad, that sometimes I don't process what their saying because I'm too busying worrying about when to go "m-hm" and when to make or break eye contact.

Now she wants to call me rude and act like I'm mistreating her when I return her energy. She's done it so much to me, it's ingrained in my behavior now, and I didn't realize this until recently when I started paying more attention to my own behavior and feelings, and how she ignores me or at least fails to acknowledge what I'm saying. I spent most of my life feeling unheard, unseen, not believed, scared (of her especially), crying myself to sleep and comforting myself, and now it's biting her in the ass as I'm finally getting my voice.

She's probably getting scared now, thinking I won't take care of her when she's old and frail. Lucky for her though, I'm a person of my word. She sometimes rants about how the culture in the U.S. tells children that they don't need to take care of their parents (partially because she's still bitter about how my brother left)...while not understanding that:

1) you chose to have a child; they have no obligation to be your retirement plan. It's unfair to dump that responsibility on them for just existing. Btw, she didn't have to take care of her parents, despite wanting to, because they were in Trinidad being "cared for" by her brothers and sisters. So, she doesn't know the sacrifice it takes especially here in the U.S. for one single child to do it. I know, because I see and hear about people who go through it here. I don't blame those people who decide not to care for toxic parents. How your kids treat you when they're grown, is often a reflection of how you treated them as kids.

2) she seems to forget that this same U.S. "culture" tells parents to kick their kids out at 18, and iirc it was once allowed younger in some states. When you choose to become a parent, you choose to raise an adult to have opinions of their own and they will learn things that you probably don't know. You don't have to agree to everything they say, but at least respect their opinions and knowledge instead of talking down to them like they're stupid. You should not be raising them to be your personal caretaker and if you are, you shouldn't be a parent at all.

If she thinks I'm getting like my dad, then she probably shouldn't have forced me to live with him. But I'd say most of my "rude" behavior I learned from her.

One of the things that hurts the most is that I can't even talk to my brother about everything that's been going on. His view would likely be that I should just leave like he did, forgetting that when he left, he dropped out of college because he apparently couldn't balance a job with college (just like me) and his pay barely affording his rent that he wasn't eating. After all he went through when he left, no sympathy for what I've been having to deal with dealing with both our parents and school. Btw, it was our parents' he was running away from, and let's just say they got much worse towards me after he left. He himself even admitted that I got the most corporal punishment and saying "I'm surprised you didn't become a serial killer". When my mom told him what she and I are going through, his response was along the lines of "either put up with or leave" despite knowing I'm on rotations, and rotations are pretty much a full-time job (40 hours a week not including commute time, projects, assignments, and studying). My mom attributes it to brain damage from his motorcycle accident, but honestly, I think he was always like this; his lack of empathy is so much like our parents...like my dad. The only difference is he's always been colder.

The moral of the story I guess: You live what you learn

[optimal-living-lab]

Nutrition Basics for a Healthy Lifestyle: What You Need to Know

Introduction:

Nutrition is the cornerstone of a healthy lifestyle. The food you eat not only fuels your body but also impacts your overall well-being. Understanding the basics of nutrition can help you make informed choices about what to eat, leading to improved health and vitality.

Balanced Diet: A balanced diet includes a variety of foods from all food groups: fruits, vegetables, grains, protein foods, and dairy (or dairy alternatives). Each group provides essential nutrients your body needs to function properly.

Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables at each meal. These foods are rich in vitamins, minerals, fiber, and antioxidants, which support immune function and reduce the risk of chronic diseases.

Grains: Choose whole grains like brown rice, quinoa, oats, and whole wheat bread over refined grains. Whole grains are higher in fiber and nutrients, promoting better digestion and long-term health.

Protein Foods: Include a variety of protein sources in your diet, such as lean meats, poultry, fish, eggs, beans, lentils, tofu, and nuts. Protein is essential for building and repairing tissues, as well as for producing hormones and enzymes.

Dairy (or Alternatives): Dairy products like milk, yogurt, and cheese provide calcium, vitamin D, and protein. If you're lactose intolerant or follow a vegan diet, opt for fortified plant-based alternatives like almond milk, soy yogurt, or tofu.

Portion Control: Paying attention to portion sizes is crucial for maintaining a healthy weight and preventing overeating. Use visual cues like your hand or everyday objects to estimate portion sizes:

A serving of meat or fish should be about the size of your palm.

A serving of grains or starchy foods should be about the size of your fist.

A serving of fruits or vegetables should be about the size of a tennis ball.

A serving of fats or oils should be about the size of your thumb.

Hydration: Staying hydrated is essential for overall health and well-being. Aim to drink plenty of water throughout the day, and limit sugary drinks like soda and fruit juices. Herbal teas and infused water can add variety to your hydration routine.

Limit Added Sugars and Processed Foods: Excess sugar consumption is linked to various health issues, including obesity, type 2 diabetes, and heart disease. Limit foods and beverages high in added sugars, such as candy, soda, pastries, and sugary cereals. Instead, satisfy your sweet tooth with naturally sweet foods like fruits.Additionally, minimize your intake of processed and ultra-processed foods, which often contain unhealthy fats, excessive sodium, and additives. Opt for whole, minimally processed foods whenever possible.

Listen to Your Body: Pay attention to hunger and fullness cues, and eat mindfully. Slow down and savor each bite, and stop eating when you feel satisfied, not stuffed. Eating when you're hungry and stopping when you're full can help maintain a healthy weight and prevent overeating.

Conclusion:

By following these nutrition basics, you can support your overall health and well-being, boost energy levels, and reduce the risk of chronic diseases. Remember, small changes can lead to big improvements in your health over time. Start with simple adjustments to your diet and build on them gradually for long-term success.

[vampire-bat-boy]

Mhhh. Actually, kinda no. The high content of salt in the dough that gives the pizza the iconic texture is not suited for a daily consumption. Once a week might even be too much. Additionally, the cheese (when baked) has a lot of saturated fats. Saturated fats increase risk of heart attacks and diabetes. Also normal white wheat pizza dough is made out of doesn't satiate for long, which leads to getting hungry faster again and this eating more.

I'm not trying to demonize pizza I just think it's very inaccurate to call pizza "unironically healthy". Although yes adding whole grain into the dough would actually make it healthier, that's a point I agree on.

[daishik]

The Nutritional Benefits of Millet and Millet Puff: A Healthy Superfood

Millet is a powerhouse grain that has been a staple food for centuries in many parts of the world. Though it’s less known in Western countries, millet is gaining popularity as more people discover its incredible health benefits. Gluten-free, rich in nutrients, and highly versatile, millet and its puffed version, millet puff, are excellent options for anyone looking to improve their diet. In this article, we’ll explore why millet and millet puff should be part of your daily meals.

What Is Millet?

Millet is a group of small-seeded grains, primarily grown in Asia and Africa. It comes in several varieties, including pearl, foxtail, finger, and proso millet. One of the key reasons millet is so popular in these regions is its resilience to harsh climates and poor soil conditions. It’s a sustainable crop that requires less water to grow compared to other grains like wheat or rice.

Nutritional Profile of Millet

Millet is packed with essential nutrients. It’s rich in fiber, protein, and antioxidants, making it a highly nutritious choice for those seeking a balanced diet. Millet also contains important vitamins and minerals like iron, magnesium, phosphorus, and B vitamins. These nutrients are crucial for maintaining a healthy metabolism, strong bones, and efficient energy production.

One of the most appealing features of millet is its gluten-free nature, making it an excellent alternative for individuals with celiac disease or gluten intolerance. It’s also low in fat and has a low glycemic index, which means it helps maintain stable blood sugar levels.

What Is Millet Puff?

Millet puff is a variation of millet that has been heated until it puffs up, similar to how popcorn is made. This process transforms the grain into a light and crispy texture, perfect for snacking or adding to various dishes. The puffing process retains most of the nutritional value, so you still benefit from the rich nutrients found in whole millet.

Why Choose Millet Puff?

Millet puff is incredibly versatile and can be used in a variety of ways. You can eat it as a snack on its own or add it to your breakfast cereal, yogurt, or smoothie bowls. Millet puff is also a great ingredient in healthy, homemade snack bars or trail mixes. The light and crunchy texture adds variety to your meals without compromising nutrition.

Health Benefits of Millet and Millet Puff

1. Supports Digestive Health

One of the key benefits of millet is its high fiber content. Fiber is essential for maintaining a healthy digestive system. It helps regulate bowel movements, prevents constipation, and promotes the growth of beneficial gut bacteria. Regular consumption of millet or millet puff can improve digestion and overall gut health.

2. Promotes Heart Health

Millet is a heart-friendly grain. It is rich in magnesium, a mineral that helps regulate blood pressure and supports proper heart function. Eating magnesium-rich foods like millet can lower the risk of cardiovascular diseases by reducing blood pressure and improving cholesterol levels.

3. Helps Regulate Blood Sugar Levels

If you’re looking to manage your blood sugar levels, millet is an excellent option. Its low glycemic index ensures that it doesn’t cause rapid spikes in blood sugar, making it suitable for people with diabetes. Millet puff offers the same benefit, making it a great snack for those monitoring their blood sugar.

4. Aids in Weight Management

Millet is an ideal food for those looking to manage their weight. Its high fiber and protein content help you feel full for longer, reducing the likelihood of overeating or snacking between meals. Adding millet or millet puff to your meals can keep you satisfied while providing essential nutrients, making it easier to maintain a healthy weight.

How to Use Millet and Millet Puff in Your Diet

Incorporating millet and millet puff into your diet is simple and rewarding. Both are easy to prepare and can be used in a variety of dishes.

Millet in Main Dishes

Millet can be cooked similarly to rice or quinoa. Use it as a base for salads, side dishes, or stir-fries. For a quick and healthy meal, cook millet with vegetables and spices to create a flavorful pilaf. You can also use millet as a gluten-free alternative to conscious.

Millet Puff in Snacks and Breakfasts

For a nutritious and tasty breakfast, mix millet puff with yogurt, fresh fruits, and nuts. You can also use millet puff to make homemade granola bars or energy bites by combining it with ingredients like peanut butter, honey, and seeds. Its light texture makes it an excellent addition to smoothies or cereal bowls.

Millet Porridge

For a warm and satisfying breakfast, try millet porridge. Cook the millet with almond milk or water, and add sweeteners like honey or maple syrup, along with fruits and spices like cinnamon. This nutrient-dense dish will keep you energized throughout the day.

Conclusion

Millet and millet puff are nutritious, gluten-free grains that offer a range of health benefits, from improved digestion to better heart health. Whether you're looking to manage your weight, regulate blood sugar, or simply add more nutrients to your diet, millet is a versatile and delicious option. Incorporate millet and millet puff into your meals to enjoy the incredible benefits of this ancient superfood.

Visit: https://daishik.co.in/millet-snacks-online.php

Contact: +91 9156006333

[sunalimerchant]

Health Benefits of Millet Dosa: A Nutritious Twist on a Classic

In recent years, traditional Indian foods have been gaining attention for their health benefits and versatility. One such dish that has been a staple in South Indian cuisine for centuries is the dosa. While the classic dosa, made from rice and lentils, is well-known, the millet dosa offers a nutritious twist on this beloved classic. Millets, often referred to as "super grains," have been used for centuries in various cultures, and their health benefits are now being rediscovered in modern diets.

This article explores the health benefits of millet dosa and why incorporating this wholesome dish into your diet can enhance your overall well-being.

Rich in Nutrients and Fiber

Millets are packed with essential nutrients like magnesium, phosphorus, iron, and B vitamins. These nutrients play a critical role in maintaining healthy bodily functions, such as nerve and muscle function, bone strength, and red blood cell production. Millets are also a great source of dietary fiber, which aids digestion and helps in maintaining a healthy gut.

Compared to traditional rice-based dosa, millet dosa offers a higher fiber content. This makes it a perfect choice for those looking to improve their digestion, regulate blood sugar levels, and promote heart health. A fiber-rich diet is also essential for weight management as it helps you feel fuller for longer, preventing overeating.

Gluten-Free and Ideal for Gluten-Sensitive Individuals

For those who are gluten-intolerant or have celiac disease, finding gluten-free alternatives to staple foods can be challenging. Millets are naturally gluten-free, making millet dosa an excellent choice for individuals who need to avoid gluten in their diet. Unlike wheat or barley, millets do not trigger allergic reactions in people with gluten sensitivities.

By substituting regular dosa with millet dosa, gluten-sensitive individuals can enjoy a delicious and nutritious meal without worrying about digestive issues or other side effects.

Helps Regulate Blood Sugar Levels

One of the standout benefits of millet dosa is its ability to help regulate blood sugar levels. Millets have a low glycemic index, meaning they release sugar slowly into the bloodstream. This gradual release prevents sudden spikes in blood sugar levels, which is especially important for people with diabetes or those at risk of developing the condition.

Switching from rice-based dosa to millet dosa can help manage blood sugar levels more effectively, making it an ideal meal for diabetics and those who want to maintain stable energy levels throughout the day.

Supports Heart Health

Millets are known for their heart-friendly properties, thanks to their high magnesium content. Magnesium plays a vital role in relaxing blood vessels and improving circulation, which in turn helps to maintain normal blood pressure levels. Regular consumption of millet dosa can contribute to improved cardiovascular health by reducing the risk of hypertension and heart disease.

Additionally, the fiber in millets helps lower cholesterol levels by binding to cholesterol molecules in the digestive system and removing them from the body. By including millet dosa in your diet, you can support your heart health and reduce your risk of cardiovascular diseases.

Aids in Weight Management

If you're trying to lose weight or maintain a healthy weight, millet dosa can be an excellent addition to your diet. Millets are low in calories but high in nutrients, making them a perfect choice for those looking to cut back on calorie intake without sacrificing essential nutrients.

The high fiber content of millets also contributes to weight management by promoting satiety and reducing hunger pangs. When you feel full for longer periods, you're less likely to overeat or snack on unhealthy foods. Including millet dosa in your meal plan can help you stay on track with your weight loss goals while enjoying a delicious, satisfying meal.

Promotes Digestive Health

Digestive health is a key factor in overall well-being, and millet dosa can play a significant role in promoting a healthy gut. The fiber in millets helps regulate bowel movements and prevents constipation. Moreover, millets are easy to digest, making them suitable for people with sensitive stomachs or digestive disorders.

Regular consumption of fiber-rich foods like millet dosa ensures that your digestive system functions optimally, reducing the risk of bloating, indigestion, and other gastrointestinal issues.

Conclusion

Incorporating millet dosa into your diet is a simple and effective way to enjoy a nutritious, delicious meal while reaping numerous health benefits. Rich in essential nutrients, gluten-free, and heart-healthy, millet dosa is a perfect alternative to traditional rice-based dosa, offering a modern, nutritious twist on a classic dish.

Whether you're looking to regulate your blood sugar, support heart health, manage your weight, or improve digestion, millet dosa is a versatile and wholesome addition to any meal plan. By embracing this ancient super grain, you can enhance your overall health and enjoy the flavors of a traditional South Indian favorite.

[susantaylor01]

HOW TO REMOVE FAT FROM ABDOMEN

1. INTRODUCTION

Fat accumulation in the abdominal area is one of the most common concerns for people aiming to improve their health and physical appearance. Excess fat in this area not only affects appearance but can also increase the risk of various health issues, such as heart disease, diabetes, and metabolic disorders. Reducing abdominal fat requires a holistic approach, involving lifestyle changes, exercise, proper nutrition, and sometimes even medical intervention. This guide will help you understand how to effectively reduce abdominal fat through sustainable and scientifically proven methods.

2. UNDERSTANDING ABDOMINAL FAT

There are two types of fat in the abdominal region:

Subcutaneous fat: This is the fat located just under the skin, and while it contributes to a flabby appearance, it is less harmful.

Visceral fat: This is the fat that surrounds internal organs like the liver, pancreas, and intestines. Visceral fat is considered more dangerous as it is linked to a higher risk of chronic diseases.

To target abdominal fat, a combination of both fat loss strategies and core-strengthening exercises is essential.

3. NUTRITION: THE KEY TO LOSING ABDOMINAL FAT

One of the most important factors in losing abdominal fat is adopting a well-balanced diet. Abdominal fat is largely influenced by what you eat.

Here are some dietary strategies to help:

a. Cut Down on Sugary Foods and Beverages

Sugar-filled meals and beverages are a major cause of abdominal obesity. The sugar found in these products can increase insulin resistance, leading to fat accumulation around the abdomen. opt for natural sugars from fruits, and avoid high-sugar items like sodas, pastries, and candies.

b. Eat More Protein

Protein is an essential macronutrient for weight loss, especially for reducing abdominal fat. It helps to boost metabolism, reduces appetite, and increases the feeling of fullness. High-protein foods include eggs, fish, chicken, beans, lentils, and nuts. Research shows that individuals who consume more protein tend to have less abdominal fat.

c. Incorporate Healthy Fats

Not all fats contribute to weight gain. In fact, consuming healthy fats can promote fat loss, particularly around the belly. Foods like avocados, olive oil, nuts, seeds, and fatty fish are rich in omega-3 and monounsaturated fats, which help reduce inflammation and visceral fat.

d. Control Portion Sizes

Even nutritious meals might contribute to weight gain if overindulged in. Practice portion control by using smaller plates, eating mindfully, and paying attention to hunger cues.

e. Increase Fiber Intake

Food travels more slowly through the digestive tract when soluble fibre slows it down by absorbing water and creating a gel. This lowers your total calorie consumption by making you feel satiated for longer. Foods rich in fiber include oats, flaxseeds, avocados, beans, and leafy greens.

f. Limit Refined Carbohydrates

Refined carbohydrates, like white bread, pasta, and processed grains, can lead to rapid spikes in blood sugar and insulin, encouraging fat storage in the abdominal region. Use whole grains like brown rice, quinoa, and whole wheat bread in their stead.

4. EXERCISE: TARGETING ABDOMINAL FAT

Physical activity plays a crucial role in fat reduction. However, spot reduction—losing fat from a specific area by exercising that area—doesn’t work. Instead, you need a combination of aerobic exercise and strength training to reduce overall body fat, including abdominal fat.

a. Cardiovascular Exercise

Aerobic exercises, like running, cycling, swimming, and walking, are effective in burning calories and improving metabolism. High-intensity interval training (HIIT) has been proven to be particularly effective for fat loss, including visceral fat. High-intensity interval training consists of short bursts of intense activity spaced out with lower-intensity exercise or rest (HIIT). Incorporating 30-60 minutes of moderate to vigorous cardio exercise 4-5 times a week can significantly reduce abdominal fat.

b. Strength Training

Building muscle through strength training can boost your resting metabolism, meaning you'll burn more calories even when not exercising. Compound exercises, such as squats, deadlifts, and lunges, that work multiple muscle groups, including the core, are beneficial. Perform strength training exercises at least 2-3 times a week to maintain muscle mass while losing fat.

c. Core-Specific Exercises

While core exercises alone won’t melt away belly fat, they are essential for strengthening the muscles underneath the fat and improving overall body composition. Core-strengthening exercises like planks, leg raises, Russian twists, and bicycle crunches can help tighten and tone the muscles in the abdomen.

5. LIFESTYLE CHANGES TO SUPPORT FAT LOSS

Besides diet and exercise, certain lifestyle habits can influence fat accumulation in the abdominal region.

Here are some key changes to consider:

a. Get Enough Sleep

Lack of sleep can disrupt hormones that regulate hunger and stress, leading to weight gain and fat storage, particularly in the abdomen. Aim for 7-8 hours of quality sleep per night to promote overall health and support weight loss efforts.

b. Manage Stress Levels

Chronic stress can lead to the production of cortisol, a hormone that encourages fat storage around the abdomen. Practicing stress-management techniques like meditation, yoga, deep breathing, and spending time in nature can help reduce stress and support fat loss.

c. Stay Hydrated

Drinking enough water is essential for metabolism, digestion, and fat loss. Water helps flush out toxins, supports digestion, and can even help curb hunger. Try to drink eight to ten glasses of water a day to stay hydrated.

d. Avoid Alcohol and Smoking

Excessive alcohol consumption is linked to increased fat storage, especially around the abdomen. Similarly, smoking has been associated with higher levels of visceral fat. Reducing or eliminating these habits can contribute to overall fat loss and improved health.

6. MEDICAL OPTIONS FOR ABDOMINAL FAT REDUCTION

In some cases, diet and exercise alone may not be enough to significantly reduce abdominal fat, especially for individuals with stubborn fat deposits or underlying health conditions. Here are some medical interventions to consider:

a. Non-Invasive Fat Reduction

Procedures like CoolSculpting (cryolipolysis) and laser therapy can help reduce fat cells in specific areas without surgery. These procedures are generally safe but can be costly.

b. Liposuction

Liposuction is a surgical procedure that removes fat from specific areas of the body, including the abdomen. It’s considered an option for people who have not been able to achieve desired results through lifestyle changes alone.

c. Medications

Certain weight-loss medications can be prescribed by healthcare providers to help with fat reduction. However, these should only be considered in conjunction with lifestyle changes and under medical supervision.

7. CONSISTENCY

Losing abdominal fat requires consistency and patience. It’s important to approach fat loss as a long-term commitment rather than expecting quick results. Focus on gradual improvements in diet, exercise, and lifestyle rather than drastic measures. Remember that fat loss occurs over time, and maintaining a healthy lifestyle will help you achieve and sustain results.

Newly Discovered ‘Mountain Tea’ melts 1lb daily

8. CONCLUSION

Reducing abdominal fat is a challenging but achievable goal with the right strategies. By following a healthy diet, incorporating regular exercise, managing stress, and making lasting lifestyle changes, you can effectively target and reduce abdominal fat. If needed, medical options are available for those who require additional help. Consistency and dedication are the most important factors in achieving a healthier, leaner abdomen and improving overall well-being.

[dietneststore]

Top Health Benefits of Including Organic Millets in Your Diet

Imagine a bowl of deliciously cooked millets packed with essential nutrients, perfectly complementing your favorite dishes and offering a variety of health benefits. Millets have been a staple food in various cultures for centuries, and now Dietnest brings you the finest organic millets to elevate your culinary experience while nourishing your body.

Health and well-being are of utmost importance, and making informed dietary choices is essential. 

Why get excited about millets? They may be small grains, but millets are incredibly versatile and offer a wide array of benefits that will make you reconsider your dietary choices. From savory dishes to desserts, millets offer a wide range of possibilities for adding to your diet.

Whether you’re a fitness enthusiast, a health-conscious individual, or someone looking to explore new culinary horizons, Organic millets can help you achieve your fitness and health goals quickly!

These tiny grains are about to become your new favorite kitchen companion.

Top 10 Health Benefits Of Organic Millet For You

1. Rich in Nutrients

Organic millets are packed with essential nutrients such as vitamins, minerals, and antioxidants. They are a great source of magnesium, phosphorus, iron, calcium, zinc, and B vitamins. These nutrients play crucial roles in maintaining overall health, from supporting bone health to boosting immunity and improving energy levels.

2. High in Dietary Fiber

Millets are an excellent source of dietary fiber, which aids in digestion and helps prevent constipation. A diet high in fiber can also reduce the risk of developing chronic diseases like heart disease, type 2 diabetes, and certain types of cancer. Including millets in your meals can help you feel fuller for longer, which can aid in weight management.

3. Gluten-Free and Easy to Digest

For those with gluten sensitivities or celiac disease, millets are a fantastic gluten-free alternative to wheat and other grains. They are easy to digest and less likely to cause digestive issues, making them suitable for people with various digestive disorders.

4. Supports Heart Health

Millets are rich in heart-healthy nutrients such as magnesium and potassium, which help regulate blood pressure and reduce the risk of cardiovascular diseases. The high fiber content in millets also aids in lowering cholesterol levels, further promoting heart health.

5. Helps Control Blood Sugar Levels

Millets have a low glycemic index (GI), which means they release glucose into the bloodstream slowly and steadily. This property makes them an excellent choice for individuals with diabetes or those at risk of developing diabetes. Including millets in your diet can help maintain stable blood sugar levels and prevent spikes.

6. Boosts Immunity

The antioxidants and essential minerals found in organic millets play a significant role in boosting the immune system. They help combat oxidative stress and inflammation, which are linked to various chronic diseases. Regular consumption of millets can help strengthen your body's defense mechanisms and keep illnesses at bay.

7. Promotes Weight Loss

Incorporating millets into your diet can aid in weight loss due to their high fiber and protein content. These nutrients help you feel full for longer periods, reducing the likelihood of overeating. Additionally, millets are low in calories and can be a great addition to a calorie-controlled diet.

8. Good for Skin and Hair

Millets are rich in antioxidants, vitamins, and minerals that contribute to healthy skin and hair. The presence of B vitamins, especially niacin, promotes skin elasticity and a healthy complexion. The iron and zinc content in millets supports hair growth and helps prevent hair loss.

9. Environmental Benefits

Choosing organic millets is not only beneficial for your health but also for the environment. Millets are hardy crops that require less water and can grow in poor soil conditions, making them a sustainable choice. By opting for organic millets, you support sustainable farming practices that promote soil health and biodiversity.

10. Versatile and Delicious

Millets are incredibly versatile and can be used in a variety of dishes, from breakfast porridges and salads to soups, stews, and even desserts. Their mild, nutty flavor complements both sweet and savory recipes, making them a delicious addition to any meal.

Including organic millet in your diet is a simple yet effective way to boost your overall health. Its impressive nutrient profile, coupled with numerous health benefits, makes it a superfood worth adding to your meals. Explore the diverse culinary possibilities of millet and enjoy the health benefits they bring. Ready to make a healthy change? Visit Dietnest to discover a range of organic millets and other nutritious products that can enhance your diet and support your wellness journey.

[industrynewsupdates]

Plant-Based Meat Market Size, Share, Growth And Analysis Report 2024 - 2030

The global plant-based meat market size was valued at USD 7.17 billion in 2023 and is expected to grow at a CAGR of 19.4% from 2024 to 2030. 

As more individuals become aware of the health risks associated with excessive consumption of red and processed meats, they are actively seeking healthier alternatives. Plant-based meats are often perceived as lower in saturated fats and cholesterol than animal-based ones, making them an attractive option for health-conscious consumers. This shift in dietary preferences is supported by a growing body of research linking plant-based diets to various health benefits, including reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Gather more insights about the market drivers, restrains and growth of the Plant-based Meat Market 

As plant-based products become more mainstream, they are increasingly available in various formats, from ready-to-eat meals to frozen patties and deli slices. This wide range of offerings caters to different culinary preferences and lifestyles, making it easier for consumers to incorporate plant-based options into their diets. Additionally, the rise of plant-based meat in fast-food chains and restaurants has enhanced accessibility and visibility, helping to normalize these products and attract a broader audience.

Plant-based meat is becoming an integral part of a vegan diet, wherein the adoption of a vegetarian lifestyle that is devoid of animal-based foods becomes the norm. According to Redefine Meat Ltd., there are around 80 million vegans worldwide, and the number constantly increases yearly. Consumers are inclined towards veganism for health and ethical reasons, while some other consumer groups are opting for vegetarian ingredients to avoid animal cruelty and to consume sustainable food & beverage products. Furthermore, soy as a raw material consists of all the standard (nine) amino acids, which are essential for the growth of the human body. Its ability to enhance the water absorption, solubility, emulsification, viscosity, anti-oxidation, and texture of the final product is likely to drive the demand for soy in plant-based meat products over the upcoming years.

Plant-based Meat Market Segmentation

Grand View Research has segmented the global plant-based meat market report based on source, product, type, end-use, storage, and region

Source Outlook (Revenue, USD Million, 2018 - 2030)

• Soy

• Pea

• Wheat

• Others

Product Outlook (Revenue, USD Million, 2018 - 2030)

• Burgers

• Sausages

• Patties

• Nuggets, Tenders & Cutlets

• Grounds

• Others

Type Outlook (Revenue, USD Million, 2018 - 2030)

• Chicken

• Pork

• Beef

• Fish

• Others

End-User Outlook (Revenue, USD Million, 2018 - 2030)

• Retail

• HORECA (Hotel/Restaurant/Café)

Storage Outlook (Revenue, USD Million, 2018 - 2030)

• Refrigerated Plant-based Meat

• Frozen Plant-based Meat

• Shelf-stable Plant-based Meat

Regional Outlook (Revenue, USD Million, 2018 - 2030)

• North America

o U.S.

o Canada

o Mexico

• Europe

o U.K.

o Germany

o France

o Italy

o The Netherlands

• Asia Pacific

o China

o Japan

o Australia & New Zealand

• Central & South America

o Brazil

o Argentina

• Middle East & Africa

o UAE

Browse through Grand View Research's Processed & Frozen Foods Industry Research Reports.

• The global celtic salt market size was estimated at USD 685.1 million in 2023 and is expected to grow at a CAGR of 6.0% from 2024 to 2030. 

• The global date syrup market size was estimated at USD 376.0 million in 2023 and is projected to grow at a CAGR of 6.2% from 2024 to 2030.

Key Plant-based Meat Company Insights

Some of the key companies in the plant-based meat market include Beyond Meat, Vegetarian Butcher, Amy’s Kitchen, Inc. and others.

• Beyond Meat products include Beyond Burger, designed to replicate the flavor and juiciness of beef burgers, and Beyond Sausage, which offers a similar experience to pork sausage. Additionally, they have expanded their offerings to include ground beef alternatives and various other products that cater to consumers seeking healthier and more sustainable dietary options.

• Amy’s Kitchen features an extensive line of plant-based meat alternatives that appeal to vegetarians, vegans, and flexitarians seeking healthier options. These products include veggie burgers, meatless meatballs, and various ready-to-eat meals that incorporate high-quality ingredients such as organic vegetables, grains, and legumes.

Key Plant-based Meat Companies:

The following are the leading companies in the plant-based meat market. These companies collectively hold the largest market share and dictate industry trends.

• Beyond Meat

• Impossible Foods Inc.

• Maple Leaf Foods (Field Roast & Maple Leaf)

• Vegetarian Butcher

• Conagra, Inc. (Gardein Protein International)

• Kellogg NA Co. (MorningStar Farms)

• Quorn

• Amy's Kitchen, Inc.

• Tofurky

• Gold&Green Foods Ltd.

• Sunfed

• VBites Foods Limited

• Kraft Foods, Inc.

• Lightlife Foods, Inc

• Trader Joe's

• Yves Veggie Cuisine (The Hain-Celestial Canada, ULC)

• Marlow Foods Ltd. (Cauldron)

• Ojah B.V.

• Moving Mountains

Recent Developments

• In September 2023, Novozymes A/S launched the Vertera ProBite solution, which aims to transform the plant-based meat sector. This new product enhances the texture of plant-based meat alternatives, making them more appealing to consumers who may be hesitant to switch from traditional meat products. By improving these alternatives' mouthfeel and overall sensory experience, Novozymes hopes to encourage a broader audience to embrace plant-based diets.

• In August 2023, Nestlé unveiled its first shelf-stable plant-based minced meat, marking a significant step in its commitment to expanding its vegan product offerings. This new range caters to the growing demand for meat alternatives among consumers seeking healthier and more sustainable dietary options.

• In May 2021, Charoen Pokphand Foods PCL launched its product line called “MEAT ZERO” The MEAT ZERO range aims to provide consumers with high-quality, meat-like products that are entirely plant-based, catering to the increasing number of individuals seeking healthier and more environmentally friendly dietary options.

Order a free sample PDF of the Plant-based Meat Market Intelligence Study, published by Grand View Research. 

[earthytalesindia]

Why choose Emmer? The Top 3 Benefits of This Ancient Grain

Indian kitchens can’t function without atta. It is the most important ingredient in any Indian household and is irreplaceable. One may run out of vegetables or spices, but never out of atta. The most sought-after and regular ingredient in every Indian kitchen is wheat flour, which is used to make rotis, halwa, and whatnot. No doubt, it is healthy and loaded with fiber. But there are many more healthy and nutritious variants of atta available on the market, packed with incredible health benefits. Here we are talking about Emmer wheat atta, also known as Khapli atta. It is a little more expensive than wheat flour, but worth every penny.

What Exactly is Emmer Wheat Atta?

Many of you might not have heard about it. Well, it’s known as diet atta and is preferred by diet-conscious people who want to control their diabetes and add a good amount of minerals and vitamins to their bodies. The atta comes with a low glycemic index and gluten content, which helps to control blood sugar levels and promote good digestion and cardiorespiratory function. It is also one of the ancient grains that has been cultivated for almost a century in various countries. Its demand is huge in Western countries like Italy, Germany, the Netherlands, Switzerland, etc. It has now gained a lot of popularity in India.

What Are The Health Benefits of Emmer Wheat Atta?

There are multiple health benefits to Khapli Atta. The notable ones are:

Loaded with antioxidants

Emmer wheat atta is rich in natural antioxidants. Primarily, it has a notable antioxidant named polyphenols that helps to eliminate free radicals from the body. That’s why it is believed that regular consumption of it can reduce the risk of cancer and neurodegenerative problems.

Extremely rich in minerals and vitamins

Unlike normal wheat flour, Khapli atta has some special minerals and vitamins, such as niacin and vitamin B3, along with multiple minerals to promote holistic health. On top of that, the atta helps boost cell functioning and strengthen dental health and bone density. If someone is suffering from arthritis, high cholesterol, or a cognitive problem, then he must inculcate Emmer wheat atta into his regular diet.

Rich in fiber

Unlike normal wheat atta, Emmer wheat atta is rich in soluble and non-soluble fiber content. It helps to keep a healthy bowel system and maintain fine levels of blood sugar, healthy cholesterol levels, and weight in the right proportion.

Rich in essential proteins

Another health benefit of Emmer wheat atta is that it’s rich in essential proteins that help to strengthen muscles and assist the muscle repair process. The indispensable and high protein content also keeps you full for a longer period and keeps frequent hunger pangs at bay.

How can you use Emmer wheat atta?

Emmer wheat flour is so versatile that one can use it in multiple ways to enjoy its health benefits.

Make rotis to enjoy a different texture and nutty flavor.

Bake healthy, fiber-rich, and delicious cookies or breads.

Make mouth-watering dosas and pancakes to add richness and nutrition to your breakfast.

Put it in stews or soups to add extra thickness and nutrition.

How Do Earthy Tales Offer the Best Emmer Wheat Atta?

Earthy Tales is one of the most trusted organic food online brands in India. The brand leaves no stone unturned to promote organic farming and food to keep people away from all types of harmful preservatives, fertilizers, and chemicals. When it comes to Emmer wheat atta or Makki flour, the brand offers the finest in the market. One doesn’t need to worry about the quality, as every product goes through strict quality checks before reaching the customer’s house. The grains are taken from organic farms to prepare fresh, milled flour using. organic methods. The best part is that the brand offers PAN India delivery right to the doorstep within 48 hours.

So, what are you waiting for? Order the nutritious and slow-stone-milled Emmer wheat atta to experience its incredible health benefits.

About Earthy Tales

Founded in 2017 by Deepak Sabharwal, an ex-TATA, GE, and Pepsi alumni, Earthy Tales is NCR’s most loved community-led organic food brand, which works with organic farming communities to promote natural farming and city communities to increase awareness about Clean, Chemical free food.

Deepak quit his corporate life of 20 years to make our soils and food plates free of pesticides as Earthy Tales’ purpose. You can read his inspiring story on: 

Source Url : www.gamesbad.com/why-choose-emmer-the-top-3-benefits-of-this-ancient-grain/

[thecpdiary]

Nutrition Tips to Take Away in 2024

If you're aiming to improve your eating habits, summer is an ideal time to start. Farmers' markets overflow with fresh fruits and vegetables, barbecues are in full operation, picnic baskets are being filled, and the more relaxed rhythm of school pickups provides ample opportunity for leisurely cooking and enjoying meals outdoors with friends. The following nutrition insights should be considered:

Consider the Mediterranean Diet

The Mediterranean eating pattern, advertised by nutrition specialists, incorporates decades of research supporting its health benefits. These include lower risks of cardiovascular diseases, Type 2 diabetes, cognitive decline and certain cancers. The beauty of it lies in its flexibility; it doesn’t involve calorie counting or food restrictions.

Avocados are indeed nutritious

Whether enhancing a grain bowl or elevating a salad, avocados pack a nutritional punch. They contain heart-healthy fats, fiber, vitamin E (crucial for skin health) and potassium (beneficial for blood pressure). If you haven't yet added avocados to your meals, well now is probably the time.

A daily glass of wine isn't a health guarantee

For years, many believed that drinking a glass or two of red wine daily had heart-health benefits. However, recent research indicates that the potential risks associated with alcohol consumption, including red wine, may outweigh any health advantages. Don’t buy into the morning caffeine delay myth

Some influencers suggest that waiting an hour or two into the day before having caffeine can promote a more natural waking process and reduce an afternoon crash. However, experts say that there is little scientific support for this claim,and for those in specific jobs, delaying caffeine can even pose certain risks.

Cutting back on sodium is beneficial for most people

There has been a debate over the past few decades regarding how much sodium is too much. Recent studies confirm that many individuals in the U.S. consume significantly more sodium than recommended levels. Monitoring intake, aiming for a maximum of 2,300 milligrams per day, is especially wise for those with high blood pressure or concerns about heart health. Shrimp is popular, but sourcing it healthily can be tricky

From a nutritional standpoint, shrimp is a good option: it's high in protein, calcium, and vitamin B12 while being low in harmful saturated fats. However, both farmed and wild-caught shrimp can have environmental and human rights concerns, and some imported varieties have been found to contain prohibited substances such as banned antibiotics. We have guidance on choosing the healthiest and most sustainable shrimp options. Apple cider vinegar may have some benefits, but it's not a miracle cure

Social media promotes a plethora of health claims surrounding apple cider vinegar — from settling stomachs and lowering blood sugar, to clearing acne and helping in weight loss. While most of these claims lack scientific backing, certain studies suggest that apple cider vinegar might have some real benefits. Diet can be as crucial as medication when managing IBS

Irritable bowel syndrome (IBS) is a common and often painful condition characterised by symptoms such as bloating, abdominal pain, diarrhoea and constipation. The low-FODMAP diet is often considered an effective treatment and involves temporarily eliminating high-FODMAP foods such as wheat products, legumes, certain nuts, some sweeteners, most dairy, and specific fruits and vegetables. You don't need to drink excessive amounts of water daily for hydration

Hydration bottles may be popular, but experts claim you don’t need to constantly gulp down water throughout the day. Your hydration needs can vary based on activity level, temperature, age and several other factors. Experts provide tips on how to assess if you’re staying adequately hydrated. Concerns about ultra-processed foods are growing

Many recent studies have highlighted the risks associated with consuming ultra-processed foods – including sugary snacks, processed meats, salty chips and pre-packaged meals. These foods have been linked to an increased risk of various health problems such as heart disease, Type 2 diabetes, obesity and certain gastrointestinal disorders. While research is ongoing to discern the direct effects of ultra-processed foods on health, experts generally advise cutting back on these items whenever possible. (Source: supremhealth.com)

For more relatable, inspirational and lifestyle blogs, please check out my site https://www.thecpdiary.com

[abhay162630]

Best 10 Steps To Prevent Heart Disease

Strategies to prevent heart disease Heart disease prevention requires a multifaceted strategy that includes lifestyle changes, useful actions, and a thorough awareness of risk factors. The following is a thorough reference explaining techniques to prevent heart disease, split into several main topics.

1. Healthy foods

A. A balanced diet.

Aim for five or more meals a day, including fruits and vegetables. These meals are high in vitamins, minerals, and antioxidants, which are beneficial to heart health. heart disease symptoms

Whole grains: Fiber helps with fat loss and is found in foods like brown rice, whole wheat bread, and oats.

Protein deficiencies: Opt for skinless chicken, fish, legumes, fruits, and lean meats. Fish, particularly fatty ones such as salmon and mackerel, contain omega-3 fatty acids, which are healthy for the heart.

Healthy fats: Focus on unhealthy fats like avocados, nuts, seeds, and olive oil. Limit saturated fats and trans fats in processed foods and red meat. heart disease

Low-fat dairy: Choose skim or fat-free milk to reduce your saturated fat intake.

B. Reducing negative factors

Reduce the salt you intake: high amounts of sodium can elevate blood pressure, leading to heart disease. Aim for fewer than 2,300 milligrams per day.

Reduce sugar: Excess sugar consumption is associated with obesity, diabetes, and heart disease. Avoid sugary beverages, sweets, and processed foods.

Moderate alcohol consumption: Drink alcohol in moderation. For women, that implies one drink per day, while males can have two.

2. Regular exercise.

https://abhaycreator16.online/wp-content/uploads/2024/07/How-to-Prevent-Heart-Disease-2-1.webp

A. Various exercises.

Aerobic exercise: Walking, jogging, cycling, and swimming can all help you increase your cardiopulmonary fitness. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity aerobics per week.

Strength training: lifting weights or utilizing resistance bands can help you gain muscle and decrease fat. Do strength-training exercises at least twice a week. heart disease

Flexibility and Balance: Yoga and Tai Chi help with flexibility, balance, and stress release. heart disease treatment

b. incorporating fitness into everyday life.

Take the stairs rather than the elevator.

Park away from your destination.

Engage in interests like dancing, travel, and athletics.

3. Maintain a healthy weight.

Being overweight or obese increases your chances of developing heart disease. The strategies utilized include: heart disease

A. calculating the BMI (body mass index).

BMI can help you assess whether you are a healthy weight. 18.5-24.9 BMI.

B. Weight Loss Strategies

Set reasonable goals. Aim to lose one to two pounds every week.

Keep track of your diet: Keep a food journal so you know what you’re consuming.

Choose healthful foods. Concentrate on nutritious, low-calorie foods.

Avoid fad diets. Eat a well-balanced diet and avoid radical diets that promise quick weight loss.

4. Tobacco smoke should be avoided.

Smoking is a major risk factor for cardiovascular disease.

A. Quit smoking.

Find a support system. Seek help from friends, family, or support groups.

Use Nicotine Replacement Therapy (NRT): Bandages, patches, and patches can help relieve withdrawal symptoms.

Medications: Medications can also help you quit smoking.

Counseling and Therapy: Behavioral therapy can help with smoking cessation.

b. Avoiding secondary smoke.

Stay away from areas where people smoke.

Encourage smoke-free households and workplaces.

5. Managing stress

Chronic stress can contribute to heart disease.

A. Stress-management strategies

Exercise lowers chemicals that cause stress and releases endorphins.

Deep breathing, meditation, and slow muscular relaxation are all relaxation strategies that can help with stress management. heart disease prevention

Hiding Mind: Being present might help to lessen stress and anxiety.

Get enough sleep: Aim for 7-9 hours of excellent sleep per night to help you manage stress.

b. Time of use

Prioritize chores. Prioritize your tasks.

Break down the work into parts. Break down major activities into smaller, more achievable steps to avoid overwhelm.

Provider: Share responsibilities to lessen your workload.

6. Routine health checks.

Regular health screenings can help diagnose heart disease early and reduce risk factors.

A. Control of blood pressure

Check your blood pressure on a regular basis. The normal blood pressure is 120/80 mm Hg.

B. Check the cholesterol levels routinely. Aim for total cholesterol below 200 milligrams per deciliter, LDL cholesterol below 100 mg/dl, and HDL cholesterol greater than 60 mg/dl.

C. Diabetes research If you have a family history of obesity or diabetes, it is recommended that you get checked on a regular basis.

D. Body Mass Index and BMI

Monitor your weight on a regular basis and calculate your BMI.

7. Chemical Preparations

If you have been prescribed medicine for a problem such as high blood pressure, high cholesterol, or diabetes, follow the directions exactly.

A. Understand the chemicals.

Learn about each treatment and how it can help you manage your disease.

Be careful of potential negative effects and combinations with other medications.

B. Setting a routine

Take your medication at the same time every day.

A pill organizer might help you remember or set a reminder.

8. Restrict your alcohol intake.

Overindulgence in alcohol consumption can result in hypertension, heart failure, and stroke.

A. Recognizing the constraints

It was determined that one drink for women and two for men per day constituted moderate alcohol intake.

B. Selecting healthy options

Select days without alcohol.

Choose non-alcoholic drinks instead.

9. Handling long-term medical conditions

Diabetes, high blood pressure, and high cholesterol all raise the risk of heart disease. Among the best applications are:

A. Blood pressure regulation

Modifications to lifestyle: Eat a balanced diet, limit sodium, get frequent exercise, and keep a healthy weight.

Medication: Take prescription drugs exactly as indicated. the best strategies to prevent heart disease

B. Digestion of cholesterol

Dietary adjustments: Consume a diet heavy in fiber, low in trans fat, and high in saturated fat.

Medication: Medication, such as statins, can lower cholesterol. the best strategies to prevent heart disease

C. Medication for Diabetes

Control of blood sugar: Maintain control of your own blood sugar levels by routinely monitoring them.

Medication: Take the recommended dosage of your diabetes medication.

Diet and Exercise: Maintain a nutritious diet and engage in regular exercise.

10. Establishing networks of assistance

Having a robust support system can assist you in maintaining a heart-healthy way of life.

A. Friends and relatives

Tell your loved ones and friends about your objectives so they can help and motivate you.

Engage in heart-healthy activities such as cooking, exercise, and a balanced diet.

B. Assistance organizations

Join support groups for others who share your ailments or aspirations related to health.

C. Medical professionals

See your physician on a regular basis for examinations and guidance.

When necessary, collaborate with a dietitian, personal trainer, or counselor.

Conclusion By adopting a healthy lifestyle, controlling risk factors, and receiving regular treatment through nutrition, exercise, and well-informed lifestyle decisions, you can dramatically lower your chance of developing heart disease and greatly enhance your quality of life.

Learn More

[jeevanrekhablog]

  Heart Health Tips from Leading Cardiologists

Heart health is a crucial aspect of overall well-being, yet it's often neglected until symptoms arise. To help you maintain a healthy heart, we've gathered insights from leading cardiologists. Whether you're looking to improve your cardiovascular fitness, manage existing conditions, or simply educate yourself on heart health, these tips can serve as a valuable guide. And if you're in Jaipur, we'll also highlight the importance of consulting the best cardiologist in Jaipur for personalized advice.

1. Prioritize a Balanced Diet

One of the most fundamental aspects of heart health is maintaining a balanced diet. Leading cardiologists emphasize the importance of consuming a variety of nutrient-rich foods. Aim to include:

Fruits and Vegetables: Packed with vitamins, minerals, and fiber, these should form the bulk of your diet.

Whole Grains: Foods like oatmeal, whole wheat bread, and brown rice are excellent sources of fiber and essential nutrients.

Lean Proteins: Incorporate fish, poultry, beans, and legumes while limiting red meat intake.

Healthy Fats: Opt for sources of unsaturated fats, such as avocados, nuts, and olive oil, while avoiding trans fats and limiting saturated fats.

2. Regular Exercise

Cardiologists unanimously agree on the benefits of regular physical activity for heart health. Exercise helps maintain a healthy weight, lowers blood pressure, and reduces the risk of heart disease. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous activity each week. Incorporate activities like brisk walking, cycling, swimming, or even dancing.

3. Maintain a Healthy Weight

Being overweight or obese increases the risk of numerous heart conditions, including high blood pressure, high cholesterol, and type 2 diabetes. Cardiologists recommend regular monitoring of your body mass index (BMI) and waist circumference. Adopting a healthy diet and regular exercise regimen can help achieve and maintain a healthy weight.

4. Quit Smoking

Smoking is one of the most significant risk factors for heart disease. It damages the lining of your arteries, reduces oxygen in your blood, and increases blood pressure and heart rate. Leading cardiologists advise quitting smoking as soon as possible. Numerous resources, such as nicotine replacement therapy and counseling, are available to help you quit.

5. Limit Alcohol Intake

While moderate alcohol consumption can have some heart benefits, excessive drinking is detrimental. Cardiologists recommend no more than one drink per day for women and two for men. Exceeding these limits can lead to high blood pressure, heart failure, and even stroke.

6. Manage Stress

Chronic stress contributes to heart disease by increasing blood pressure and leading to unhealthy coping mechanisms like overeating or smoking. Effective stress management techniques recommended by cardiologists include:

Mindfulness and Meditation: Practicing mindfulness or meditation can help reduce stress levels.

Physical Activity: Regular exercise is a natural stress reliever.

Hobbies and Social Activities: Engaging in activities you enjoy and spending time with loved ones can help alleviate stress.

7. Regular Health Screenings

Regular check-ups are crucial for early detection and management of heart disease. If you're in Jaipur, it's essential to consult the best cardiologist in Jaipur for comprehensive evaluations. Regular screenings should include:

Blood Pressure Monitoring: High blood pressure is a significant risk factor for heart disease.

Cholesterol Levels: Regular testing can help manage and treat high cholesterol.

Blood Sugar Levels: Monitoring for diabetes, which increases heart disease risk.

Body Weight and BMI: Keeping track of these helps in maintaining a healthy weight.

8. Get Adequate Sleep

Quality sleep is vital for heart health. Poor sleep patterns, such as sleep apnea or insomnia, increase the risk of cardiovascular disease. Aim for 7-8 hours of quality sleep each night. Establish a regular sleep routine, avoid heavy meals and caffeine before bed, and create a restful sleep environment.

9. Know Your Family History

A family history of heart disease increases your risk. Leading cardiologists stress the importance of being aware of your family's health history. Share this information with your doctor to develop a more personalized heart health plan.

10. Stay Informed About Treatment Options

If you or a loved one is diagnosed with a heart condition, staying informed about the latest treatment options is crucial. For instance, TAVR (Transcatheter Aortic Valve Replacement) is an innovative, minimally invasive procedure for treating aortic stenosis. If you are in Jaipur and require this procedure, consulting a TAVR expert in Jaipur can provide you with the best care and outcomes.

Conclusion

Heart health is a lifelong commitment requiring a combination of a healthy diet, regular exercise, stress management, and regular health check-ups. By following these tips from leading cardiologists, you can significantly reduce your risk of heart disease and improve your overall quality of life.

[startwithfiber]

6 SURPRISING BENEFITS OF PLANT-BASED DIET HIGH IN FIBER!

A plant-based diet fulfills the body’s nutrient demands and offers various health benefits. Plant sources give you a variety of necessary nutrients, including proteins, carbs, lipids, vitamins, and minerals.

The food you get from plants is in its natural form with minimal or no processing involved. Processing includes adding a variety of artificial ingredients to natural food to enhance the taste or to improve the shelf life. When food items undergo processing, the addition of ingredients makes them significantly high in unhealthy salts and overall calories.

As plant based fiber supplement are minimally processed, they are an excellent choice to prefer as your energy source. The most common sources of plant-based diet are fruits, vegetables, nuts, seeds, oils, and whole grains.

You may need clarification about the difference between a plant-based diet and a vegan diet, as there is no clear boundary between them.

In simple terms, a plant-based diet includes eating whole plant foods with little to no processing. It doesn’t necessarily mean altogether avoiding food that has an animal source. In contrast, being vegan means you must strictly follow a diet with no animal source.

The benefits of a plant-based diet lie in the fact that plant sources efficiently meet body nutrient needs. A plant-based diet high in minimally processed ingredients reduces the risk of various illnesses and lowers the need for healthcare services. By adopting a healthy plant-based diet, you can manage your weight gain, heart issues, diabetes, and high blood pressure. This can lead to an improvement in your overall quality of life.

While plant sources constitute essential vitamins and minerals that improve the body’s overall physiology, the fibers set plant sources apart from others. In the article, you will learn how a plant-based diet high in fiber can shockingly improve your health and wellness.

1. FIBER: A KEY COMPONENT OF PLANT-BASED NUTRITION

Fibers are classified as carbohydrates. But, unlike other carbohydrates, your body can’t break them into simple sugar molecules. Instead, fibers enter the body through diet and leave the body in the form of stool without digestion and absorption in the gastrointestinal tract (GIT). This ability of fibers to pass through the body without digestion helps regulate normal sugar levels.

Fibers are commonly studied in two classifications based on their solubility i.e., soluble and insoluble fibers. These different types of fiber have different roles in the body.

Soluble fibers dissolve in water and maintain low cholesterol levels. Common soluble fiber sources include seeds, nuts, oatmeal, and beans.

Meanwhile, insoluble fibers do not dissolve in water and help in the smooth flow of food through the digestive tract. Insoluble fibers prevent digestive system problems, like constipation. You can source insoluble fibers from leafy green vegetables, wheat bran, seeds, and various plant-based sources.

2. FIBER IMPROVES DIGESTIVE HEALTH

If you have an impaired digestive system, the odds are that you are not consuming enough plant-based foods, especially fiber. Fiber helps maintain a healthy digestive system by regulating the weight and size of stool formation. Constipation, diarrhea, and irritable bowel syndrome are the most common digestive conditions you can help treat with a balanced fiber diet.

In constipation, the body produces hard stool, which blocks normal bowel movement. Fiber can not only help prevent this but, if you take insoluble fibers with adequate water, you can treat consumption to normalize the stool density your constipation. In diarrhea, there is a watery stool formation, which results in the loss of excess water and electrolytes from the body. Plant-based soluble fibers can relieve this condition by adding bulk to the stool and retaining water in the body.

The gut microbiota uses fiber to make valuable products in the body, including short-chain fatty acids. The short-chain fatty acids, as a result, improve the metabolism process and boost the inflammatory responses in the body.

3. PLANT-BASED FIBER DIET & CARDIOVASCULAR HEALTH

A healthy diet, plant-based, significantly reduces the chance of heart disease.

Studies suggest a plant-based diet can lower the risk of heart disease and maintain optimal blood sugar and cholesterol levels. Consuming the recommended amount of fruits and vegetables per day has been shown to be beneficial for the heart as well. This may be due in large part to the fiber.

Fiber in a plant-based diet has a positive influence on your heart health. It lowers the risk of developing heart problems and enhances cardiovascular functioning. The effect is due to fibers’ ability to lower the low-density lipoprotein levels. You can also expect the fiber diet to reduce your blood pressure and inflammation, thus protecting you from potential heart diseases.

4. PLANT-BASED FIBER DIET & DIABETES

The management of type 2 diabetes includes eating a healthy diet and maintaining an overall healthy lifestyle. A healthy diet here indicates the presence of whole grains, vegetables, nuts, seeds, and other plant-based sources in your meal.

When you consume a plant-based diet high in fiber, you add very little to your body in terms of added sugar. The fiber content passes through the GIT without undergoing digestion and absorption.

In this way, it is an excellent diet choice for diabetic patients to regulate blood sugar levels.

A recent study shows that a plant-based diet high in fiber is linked to weight loss. Excessive weight is a risk factor for developing type 2 diabetes, and managing weight with a high-fiber diet may protect you from this risk.

5. FIBER DIET FOR WEIGHT LOSS

Weight gain results when you consume more calories than you burn. Unlike other carbohydrates, fiber passes through the body without releasing calories because it is not digested. The human body lacks enzymes that can break fibers into simpler sugars.

So, if you are at risk of weight gain or want to reduce your body weight, you may want to try including fiber in your diet. You will add fewer calories to your body when eating fiber-rich meals than otherwise. Fiber also reduces your appetite, translating to lower calorie consumption overall and decreased body weight.

Optimum body weight enhances the overall quality of life and prevents you from conditions linked to being overweight, such as type 2 diabetes.

A study shows that an obese person has a 7-fold greater risk of developing type 2 diabetes than a normal-weight person. Balanced weight also boosts your confidence and complements your mental health.

6. FIBER REDUCES THE RISK OF CANCER

Among the benefits of Fiber, its role in reducing the chances of certain types of cancers is under study. Some studies show that fiber improves bowel health and reduces the risk of developing colorectal cancer. There is also a study that indicates that if you consume a sufficient amount of fiber in your diet, you are at a lower risk of developing breast cancer.

However, the exact mechanisms for these findings are still under study, but there is a prominent induction of positive effects of fiber in reducing certain cancers.

GUIDE TO PLANT-BASED DIET HIGH IN FIBER

There is no denying that a plant-based diet is superior to processed food in attaining optimum health and wellness. Even if you don’t go in-depth into different classes of plant-based food items, it is sure that consuming meals from only plant sources will benefit your body.

But if you dive deep into the topic, you will know how different carbs, proteins, lipids, vitamins, and minerals make a plant-based diet a healthy option.

When we discuss the benefits of a plant-based diet, we usually talk about the benefits of a plant-based diet high in fiber. You must remember that not all plant sources have equal fiber, and not all produce the same effects on the body.

The most common plant-based foods that are high in fiber include vegetables, fruits, nuts, whole grains, and oatmeal. The fiber you get from these sources is cellulose, hemicellulose, pectin, lignin, gums, beta-glucan, and several others.

Trying to include fiber in every meal is the best way to get the full benefits of fiber. The recommended fiber intake for an average adult male is 30 to 38 grams and 21 to 25 grams for adult females. However, experts suggest that an average American consumes only 15 grams of fiber daily, which is insufficient for optimum body functioning.

CONCLUSION

When making a diet plan, you should think about including plant-based items over processed ones. While all the other components in the plant-based diet have a specific role in the body, fiber has the maximum contribution to maintaining a healthy GIT. Fiber is an excellent diet option if you are experiencing an impaired digestive system. Fiber also improves cardiovascular health, blood sugar levels, and weight balance and helps prevent certain types of cancers.

As much as fiber benefits health in different aspects, it is also easy to plan and consume in your diet. Vegetables, fruits, seeds, and nuts are easily accessible rich sources of fiber. To gain the maximum effects of a plant-based diet high in fiber, you must design a balanced eating plan where you must get all essential nutrients for your body.

You must consume sufficient liquids to complement your fiber intake. You can also check out our dietitian-backed free diet plans. But if you need more clarification about designing an optimal diet plan for your body type, consult our dietitian for a detailed analysis.