Here is how eating potatoes can help you shed those extra kilos

You may think that eating potatoes can increase your weight. However, that is not the case, it is how you eat them determines what they can do to your body. According to the findings of a study, those who followed a healthy recipe and included potatoes in their meals for about 5 times in a week, managed to lose weight. Potatoes carry high amount of fibre, minerals, vitamins and nutrients which can help you to keep various diseases such as cancer at bay and it enhances your health in different ways. Here, there are some ways potatoes can help you to achieve your weight loss goals.

Regulates your blood sugar levels: According to a study published in the journal Nutrition, potatoes are complex carbohydrates which enhances your blood sugar control that encourages insulin resistance and helps you shedding of those extra kilos.

Perfect pre-workout food: Potatoes are rich in fibre and they can be used to fuel your body that will elevate your performance in high-intensity interval training and even in marathon training. Also, potatoes carry enough fibre to keep your blood sugar levels in check.

Low in calories: Try to eat potatoes in baked form or boiled along with poached and baked beans rather than frying them. Although a medium sized potato has 150 calories, but the number of calories you take depends on how you prepare your food.

Prevents overeating: Eating potatoes makes you feel full instantly which stops you from going overboard with food consumption. Also, they are rich in fibre and starch that slows down your digestion process, making you feel full for a long time. 

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                      FOR CROCHET DESIGNS                                                                                                    

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Modifications in Lifestyle To Help Diabetics

Diabetes is a metabolic disorder that results in high blood sugar levels in the body. It basically means that the body is either insensitive to insulin or the insulin production levels in the body has gone down. The various symptoms of diabetes are blurred vision, weight loss, hunger, etc.
Some other symptoms of diabetes are 
1. Excessive urine output
2. Wounds that take time to heal
3. Yeast infections
4. You may experience fatigue on a regular basis
5. Frequent mood swings
Diabetes is also known as a lifestyle disease. From the food you eat to the amount of activity, they are all connected to diabetes prevention. The various modifications that you may carry out to prevent diabetes are:
1. Exercise
You should exercise on a regular basis as it increases your overall well-being. It helps you to lose weight and allows you to maintain optimal blood sugar levels. It can also improve your body's sensitivity to insulin to prevent blood sugar problems. Exercise helps in increasing endorphin levels in the body which are responsible for keeping you happy & satiated, thereby avoiding depression and over eating.

2. Eat more whole grains
Unlike simple carbohydrates, whole grains are complex carbohydrates that raise your blood sugar steadily instead of spiking it suddenly. Avoid refined grains as most of the important nutrients are stripped from refined grains. A well-balanced diet with adequate amounts of PUFA/MUFA help in increasing the insulin sensitivity, reducing cholesterol and heart problems, etc.

3. Eat a lot of fiber
If you have type 2 diabetes, you should be including high-fiber foods in your diet is a healthy way to control high blood sugar. Fiber does not raise blood glucose levels. Because it is not broken down by the body, the fiber in an apple or a slice of whole grain bread has no effect on blood glucose levels because it isn't digested. The grams of fiber can actually be subtracted from the total grams of carbohydrates you are eating if you are using carbohydrate counting for meal planning. Fiber helps you in feeling satiated, thus prevents you from overeating. It also improves your blood sugar levels and decreases your chances of getting affected by heart disease.

4. Lose weight
You should aim to maintain a healthy weight level as it also decreases the risk of diabetes. It also helps in improving your cardiovascular health. Follow a regimen, which is based on a balanced diet and moderate amount of exercise. Losing weight is the best way to keep diabetes away. Weight is something that we can keep under control. The waist size of men and women should not be more than 150 cm and 90 cm respectively. Always maintain your ideal body weight as per your BMI (Body Mass Index). Globally, obesity is one of the leading causes of diabetes.

5. Avoid sugary drinks
With ten teaspoons of sugar in every 12-ounce can or bottle, sweet drinks can send your blood sugar soaring and boost your risk for weight gain, high blood pressure, stroke, and heart disease. One sugary drink a day adds 150 empty calories and 40 to 50 grams of blood-sugar-raising carbohydrates to your diet, and can lead to a weight gain of 15 pounds per year. Switching to healthier drinks can save hundreds of calories and a lot of carbohydrates.

6. Avoid Stress
When you are stressed, your blood sugar levels rise. Stress hormones like epinephrine and cortisol kick in since one of their major functions is to raise blood sugar to help boost energy when it's needed most. You can't fight danger when your blood sugar is low, so it rises to help meet the challenge. Both physical and emotional stress can prompt an increase in these hormones, resulting in an increase in blood sugars and diabetes. Ensuring a stress-free life is very important if you want to stay away from diabetes. Avoid stress by going out for walks in open areas- where there is plenty of greenery, indulging in social causes/activities, yoga, meditation, engaged in some hobby etc. 

One can even try alternative healing- holistic therapies, which calms both the body and the mind. Meditation, deep breathing exercises are other ways to relax our minds. Listening to music, or even singing or playing any instrument helps one to relax. 

Diabetics should eat high fibre diet and smaller meals of 5-6 spread through the day, as this will not only prevent your hunger, but also makes sure that there is no spike in your sugar level.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                             PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

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Gut-Friendly Foods

According to a study published, a new complex carbohydrate found in moss could possibly be exploited for health or other uses. The researchers noted that the polysaccharide looks more like the gut-friendly, health-promoting beta-glucan that is generally found in oats and other cereals. A polysaccharide is a complex carbohydrate that is made up of sugar molecules. The research team was looking into the evolutionary history of the beta-glucan when they made this discovery.

Beta-glucan, another polysaccharide is a dietary fibre that is known to have many health benefits. It is abundant in cereals like oats and barley but has not been found in moss despite the plants having similar genes. The researchers took one of these similar genes from moss to see if it would lead to the production of beta glucan.

The researchers have called it arabinoglucan and believe the way two different sugars link together will make it structurally similar to beta-glucan. While the researchers are NOT advocating moss, they claim that there is great potential for this new polysaccharide.

We still don't know if we can eat moss, but we know a list of foods that help cleanse your gut and ensure that it functions healthy. Here are some gut-friendly foods that you should definitely include in your daily diet.
1. Ginger
Ginger is a humble kitchen ingredient that has been used for centuries to cure gut problems. Slice whole ginger root, combine with water and simmer for 20 minutes and then strain and sweeten with honey to make a pungent tea. Drink for a healthy gut.
2. Fennel seeds
Fennel seeds or saunf are known to improve digestion and treat a wide range of gut ailments. Grind fennel seeds in a blender and add to your oatmeal or salads or wherever. You may drink fennel tea too.
3. Papaya
Papaya contains naturally occurring digestive enzyme called papain that treats and improves various types of digestive and abdominal disorders that includes indigestion, heartburn and constipation. Eat papaya on a daily basis or make a smoothie.
4. Onions
Onions contain inulin, which is a prebiotic that encourages the growth of healthy gut bacteria and protects the gut from pathogens. Load up on onions as much as you can. Eat it raw or cook it up.
5. Pineapple
Pineapple contains bromelain, which is a digestive enzyme that's especially powerful in protein digestion.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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10 Surprising Foods That Fight Anxiety

Anxiety is defined as a fear that doesn’t correspond to reality from a future event or circumstances that our body interprets as danger, and is expressed, among others, by increased heart rate, shortness of breath, and tense muscles. Although the explanation for this phenomenon lies in humankind’s distant past, when man was forced to deal with life-threatening situations that don’t happen in today’s day and age, anxiety is still present in modern reality because of our body's tendency to interpret stressful events as being in danger.
As our tendency to get stressed out by different events increases, anxiety becomes more prolonged and with it, real damage such as insomnia, decreased concentration, irritability, and illness occur. Fortunately, anxiety symptoms can be alleviated and our mood can be improved by adding the following 10 foods to our diets.

 

1. Asparagus

Whether served as a snack or as part of a meal, asparagus is considered a healthy, nutritious and tasty vegetable. Moreover, it also contains a number of important substances that help relieve anxiety symptoms because it is an excellent source of folic acid and vitamin B which positively affect brain function, reduce stress and improve mood, as well as potassium – a mineral known for its ability to lower blood pressure.

2. Chicken and turkey meat

Tryptophan is an amino acid found in a variety of foods rich in protein, including turkey meat, which is considered to be a great and readily available source. Tryptophan is also involved in the production of serotonin, a neurotransmitter rightly called the "happy hormone" because of its ability to reduce symptoms of stress and anxiety.

3. Avocado

Chronic stress, poor nutrition, and certain medical conditions can deplete the body's vital nutrients, including B vitamins. Because this group of vitamins is essential for normal brain function, lack of them can cause irritability, fatigue, emotional instability, and anxiety. One of the richest foods in this group, which is also known as an anxiety reducer, is avocado and is therefore highly recommended to eat.

4. Blueberries

Blueberries are sweet, nutritious, juicy and low in calories, and it is no wonder that blueberries have become a favorite ingredient in a variety of desserts around the world. The combination of these benefits also helps them to improve mood and relieve anxiety symptoms. This is because blueberries are a rich source of anthocyanins, the pigments that give them their blue color, which act as antioxidants that help the brain produce dopamine, a neurotransmitter responsible for our mood. Blueberries also contain vitamin C, known for its ability to relieve stress.

5. Beef

In addition to the fact that it can be used in a variety of tasty dishes, another excellent reason to add beef to our diet is its ability to help reduce anxiety symptoms due of its richness in vitamin B, iron, and zinc which are known to have a positive effect on the brain. Experts caution that excessive consumption of red meat may increase the risk of heart disease and other diseases, and therefore, should be eaten in moderation.

6. Cashews

If you suffer from stress and anxiety, adding a few cashews to your daily diet will provide you with many substances that have been proven in various studies as beneficial to improving mental health. Magnesium, which is found in cashews, helps in the production of serotonin - the hormone that balances and improves our mood - as well as omega-3 fatty acids, a compound essential for promoting heart health, which has recently become increasingly associated with mental health due to its positive effect on symptoms of depression and anxiety.

7. Wholewheat bread

Complex carbohydrates are a great way to help the brain increase production of serotonin, a hormone that regulates mood and improves emotional balance. In the case you have already chosen to consume carbohydrates, it is better to incorporate foods that contain complex carbohydrates such as wholewheat bread. This is because the body takes longer to process them, allowing for a longer effect of carbohydrate products, such as serotonin.

8. Bananas

Beyond being an excellent tropical fruit, easy to eat with its rich and addictive sweet taste, bananas are also a great food when it comes to dealing with anxiety. Bananas are a source of tyrosine, an amino acid that is responsible, among other things, for the proper transfer of the neurotransmitter dopamine in the brain, which helps to improve mood and alleviate anxiety. Also, the presence of another amino acid called tryptophan (also found in turkey) helps increase the production of serotonin in the brain, and in turn brings a sense of relaxation and calm.

9. Turmeric

Turmeric is commonly known as the main spice in Indian curry, however, not many people know that it is rich in antioxidants called curcuminoids, which affect the functioning of the brain and allow it to have the same effects as anti-anxiety medication. In addition, turmeric helps the brain increase its serotonin output in the body - a hormone known for its calming effect - as well as the level of dopamine production, a neurotransmitter that affects emotional stability.

10. Chamomile tea 

For thousands of years, chamomile flowers have been used in traditional folk medicine as a natural treatment that gives the user relaxation and peace of mind and can be found in ancient Egyptian and Greek medicine. A study published in 2009 gave this hypothesis scientific legitimacy after confirming the calming effect of chamomile capsules on anxiety symptoms.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   
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Knee Pain Could Up Depression Risk In Elderly

Extreme knee pain may damage the quality of life in the elderly and can make them prone to depression, claims a study. Depression is a mental health disorder characterised by prolonged period of sadness. Loss of interest in daily activities, disinterest in eating and low self-esteem are common symptoms of depression. According to WHO, Depression will be the leading cause of disability worldwide by 2030.

Osteoarthritis could take a toll on quality of life, which would eventually lead to depression, noted the study published recently
.
The study, showed that elderly who experienced knee pain at night while in bed, while putting on socks, or while getting in or out of a car were more likely to report having symptoms of depression.
573 people aged 65 or older for the study were examined for the study. When the study began (between 2005 and 2006) none of the participants had symptoms of depression. After a span of two years, all of them completed follow-up interviews. In these interviews, participants were made to answer questions about their knee pain and were evaluated for symptoms of depression. The findings revealed that nearly 12 per cent of the participants had developed symptoms of depression.

"Examining elderly people's responses to questions about pain at night and difficulties performing daily activities may be an efficient way of identifying those at high risk of developing depressive symptoms," the researchers said.

Depression, like any other physiological condition needs proper care and treatment. Your diet may play a crucial role in doing so. Here are some foods you must include in your diet if you are facing depression.

1. Complex carbohydrates: Include foods that are rich in complex carbs in your diet like whole grains and brown rice. A lot of studies have shown that low carb diets have been linked to nervousness, anxiety, decreased concentration and insomnia.

2. Vitamin D: A deficiency of this nutrient if often linked with mood swings and depression. Add natural sources of Vitamin D like mushrooms, eggs and soy milk to your diet.

3. Antioxidants: Antioxidants can help in reducing the oxidative stress on your mental health. Berries and foods like cherries, grapes and dark leafy greens are your best bet.

4. Good quality proteins: Protein rich foods are known to boost alertness. Some of them contain an amino acid called tryptophan which helps your body make the mood boosting brain chemical, serotonin. Peas, beans, soya, lentils and paneer are good options and so are chicken and fish.

Your diet is only a part of managing depression. If you are dealing with severe depression, you must take your physicians and medications seriously. Regular exercising or moderate physical activity has also been linked to reducing symptoms of depression.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                           https:// kneereplacement-stickclub.blogspot.com/                              

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