10 Best Health Tips To Help Prevent Type 2 Diabetes

You can help reduce your risk of type 2 diabetes by understanding your risk and making changes to your lifestyle. Common risk factors include increased weight, blood pressure, cholesterol and triglyceride (blood fat) levels. Changing the habits of a lifetime isn’t easy, but it’s worth the effort. 

Here are some best  tips to help you reduce your risk of type 2 diabetes.

Image Source: bloodsugardiabetes.org

1. Check your risk of diabetes. Take the Life! risk assessment test and learn more about your risk of developing type 2 diabetes. A 12+ score indicates that you are at high risk and may be eligible for the Life! program - a free Victorian lifestyle modification program that helps you reduce your risk of type 2 diabetes and cardiovascular disease, or call 13 RISK (13 7475). 
   
2. Manage your weight. Excess body fat, particularly if stored around the abdomen, can increase the body’s resistance to the hormone insulin. This can lead to type 2 diabetes.
   
3. Exercise regularly. Moderate physical activity on most days of the week helps manage weight, reduce blood glucose levels and may also improve blood pressure and cholesterol.
   
4. Eat a balanced, healthy diet. Reduce the amount of fat in your diet, especially saturated and trans fats. Eat more fruit, vegetables and high-fibre foods. Cut back on salt.
   
5. Limit takeaway and processed foods. ‘Convenience meals’ are usually high in salt, fat and kilojoules. It’s best to cook for yourself using fresh ingredients whenever possible.
   
6. Limit your alcohol intake. Too much alcohol can lead to weight gain and may increase your blood pressure and triglyceride levels. Men should have no more than two standard drinks a day and women should have no more than one.
   
7. Quit smoking. Smokers are twice as likely to develop diabetes as non-smokers.
   
8. Control your blood pressure. Most people can do this with regular exercise, a balanced diet and by keeping a healthy weight. In some cases, you might need medication prescribed by your doctor.
   
9. Reduce your risk of cardiovascular disease. Diabetes and cardiovascular disease have many risk factors in common, including obesity and physical inactivity.
   

10. See your doctor for regular check-ups. As you get older, it’s a good idea to regularly check your blood glucose, blood pressure and blood cholesterol levels.

Source: https://www.betterhealth.vic.gov.au

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Top 5 Ways To Make Healthier Food Choice In Kitchen

Make Healthy Food Choices When Planning And Preparing Meals For Your Family In Kitchen.

Maintaining a healthy diet is much easier than you think, if you know how to make smart food choices.Here, are top 5 list on choosing healthy food. 

1. Cut Back on the Highest Calorie Foods First

The next step is to work towards cutting back on the highest calorie foods that you usually eat. Start with the high fat, high sugar foods first – they’re the ones that are probably doing the most calorie damage, so you’ll want to learn to find healthier choices. 

Just like keeping a healthy diet is important to maintaining a healthy lifestyle, eating the right foods is just as important for getting the most out of your workout. Marcus Samuelsson

Once you’ve identified the biggest offenders, use the healthy food chart below to help you find healthier swaps you can make that will still satisfy you. 

As these healthier food choices get incorporated into your usual routine, you’ll gradually improve the nutrient quality of your diet, cut calories, and probably find that your meals are more filling and satisfying, too.

Image Source: dieteticallydelicious.wordpress.com

2. Know What You’re Eating

Once you’ve kept your food diary for a while, you have a good sense for what foods you’re eating, but you also want to learn what’s in the foods that you’re eating. 

When you grocery shop, take time to read labels – look at ingredients and look at the nutrition facts so you can evaluate calories, fat and sugar content in the foods that you buy. Learn how to read menus when you go out to eat so that you can make the best choices in restaurants.

3. Keep it Simple When Making Healthy Food Choices

One good strategy for making better food choices is to lean towards foods that haven’t had a lot “done” to them. The closer a food is to its natural state – in other words, the less processed it is – the more nutritional value it tends to have. 

The easiest diet is, you know, eat vegetables, eat fresh food. Just a really sensible healthy diet like you read about all the time. Drew Carey

You’ll also be getting less fat, sugar and salt. For example, look at the difference in nutrition value of a serving of a fresh apple (80 calories, vitamins, minerals, fiber) compared with applesauce (100 calories, less vitamins and minerals, more sugar, less fiber), apple juice (115 calories, even less vitamins and minerals, and no fiber), apple pie (300 calories, less than a serving of fruit, and lots of added fat and sugar), and apple chips (450 calories, almost no apple, but plenty of fat and salt).

Image Source: www.cbc.ca

4. Be Realistic When Making Food Choices

If you’re craving ice cream, trying to satisfy the craving with a handful of celery sticks probably isn’t going to work. You’re craving creamy, smooth and sweet – not crunchy and stringy – so perhaps a carton of Greek-style yogurt with some berries would work for you, or a sliced up frozen banana. Or, try my recipe for frozen protein popsicles.

5. Make Better Food Choices by Planning Ahead

It’s easier to make better choices when you’ve planned ahead. When you have a plan for what you’re going to eat for meals and snacks, you’re more committed to eating the healthier choices. 

On the other hand, when you don’t plan ahead and you’re eating on the run, it’s too easy to fall back into old patterns and you might not choose as wisely.

Source: How To Make Healthier Food Choice

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Best Health Tips For Pregnancy In 2016

Follow These Tips To Staying Healthy During Pregnancy

If you're thinking about getting pregnant or if you already are -- you probably know some of the basics about taking care of yourself and the baby. Don't smoke. Don't drink. Get your rest. Here are more tips, from taking vitamins to what to do with the kitty litter, that can help ensure a safe and healthy pregnancy.

Pregnancy Exercise

Staying active is a must for most moms to be. Regular exercise will help you control your weight, improve circulation, boost your mood, and help you sleep better. Plus, getting into an exercise habit now will help you set a good example for your child after she's born.

Pilates, yoga, swimming, and walking are all great activities for most pregnant women, but be sure to check with your doctor first before starting any exercise program. Aim for 30 minutes of exercise most days of the week. Listen to your body, though, and don't overdo it.

Write a Birth Plan

Determined to have a doula? Counting on that epidural? Write down your wishes and give a copy to everyone involved with the delivery. According to the American Pregnancy Association, here are some things to consider when writing your birth plan:

- Who you want present, including children or siblings of the baby
- Procedures you want to avoid
- What positions you prefer for labor and delivery
- Special clothing you'd like to wear
- Whether you want music or a special focal point
- Whether you want pain medications, and what kind
- What to do if complications arise

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Best Healthy Eating tips For Teenager

Eating tips to improve your diet

Small changes can make a big impact. Try to:

• Cut back on, sugary drinks like soft drinks and energy drinks. Sugar-free versions are okay to drink sometimes, but sugar-free frizzy drinks are still acidic, which can have a negative effect on bone and dental health. Water is the healthiest drink – try adding a slice of lemon, lime or orange for flavour.
• Keep a fruit bowl stocked at home for fast and low-kilojoule snacks.
• Eat breakfast every day so you’re less likely to snack on junk food at morning tea. A wholemeal or wholegrain breakfast cereal that is low in sugar served with low-fat milk can provide plenty of vitamins, mineral and fibre. Other fast and healthy options include yoghurt or wholemeal toast.
• Don’t skip lunch or dinner either.
• Help with the cooking and think up new ways to create healthy meals. Make those old family recipes lower in fat by changing the cooking method – for example, grill, stir-fry, bake, boil or microwave, instead of deep frying.
• Reduce the size of your meals.
• Don’t add salt to your food.
• Don’t eat high-fat foods every time you visit a fast food outlet with your friends. Many of the popular fast food chains now have healthier food choices on the menu.
• Change your meeting place. Rather than meeting up with your friends at the local takeaway shop, suggest a food outlet that serves healthier foods, such as wholemeal rolls with vegetable fillings or sushi.

Change the way you think about food

There are lots of myths about healthy food. Don’t make food choices based on false beliefs. Suggestions include:

• Compare the prices of junk foods against the price of healthier food options to see that ‘healthy’ doesn’t have to mean ‘expensive’.
• Experiment with different foods and recipes. You’ll soon discover that a meal cooked with fresh ingredients always beats a limp burger or soggy chips.
• Try different ‘fast’ options like whole-wheat breakfast cereal, muesli, wholemeal bread, wholegrain muffins, fruit, yoghurt or pasta.
• Don’t think that your diet has to be ‘all or nothing’. Eating well doesn’t mean you must be a health food freak. A good diet allows for treats occasionally.

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10 Interesting Protein Facts That You should Know

1. Protein helps in deciding your body structure and is involved in cell division for growth, reproduction and healing. 

2. Human body contains around 100,000 different proteins made by the different combinations of 20 amino acids. Approximately 18-20% of the body weight is due to proteins. 

3. The lifespan of proteins is only two days or less.

4. Hair and nail are made up of a protein called keratin and these have sulphur bonds. Curlier the hair the more sulphur links they have.

5. Protein provides about 10 to 35 percent of calories needed everyday. Each gram of protein provides 4 calories. 



6. Plant proteins lack some of the essential amino acids but they may be healthier than animal based protein as they contain less fat, no cholesterol and plenty of dietary fibre. 

7. Quinoa, a grain-like crop contains all nine essential amino acids making it a good source of complete protein.

8. Protein must be taken in your diet every day as it is continuously broken down and gets replaced. Human body cannot store protein like it stores carbohydrates and fats. 

9. High protein diet helps you lose weight. Protein rich foods make you feel fuller for a long time and hence you eat less. Besides this, the amount of energy required to digest protein is more, hence more calories are burnt. This is the reason behind weight loss. Do remember that very high-protein intake has other health complications. 

10. Worried about hair fall? Your hair is mostly made of proteins. They are continuously in the process of growing for 2-3 years after which they fall and get replaced by new hair. Protein plays a key role during the growth phase. Hence, protein deficiency may cause more hair fall. Eat protein rich foods to prevent hair fall. 

References:
1. http://www.cdc.gov/nutrition/everyone/basics/protein.html
2. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/protein?open

Source: http://www.medindia.net/health_statistics/health_facts/interesting-protein-facts.htm

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6 Best Nutrients For Busy Moms In Daily Life

1. Top diet and nutrition tips for women

   • Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. ...
   • Bone up on calcium. ...
   • Make sure you get enough iron. ...
   • Cut back on alcohol and caffeine. ...
   • Eat the right type of protein.
2. 
   
3. 
   

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6 Best Tips To Get You Started On Clean Eating

“Clean eating” is a trend that is suddenly everywhere, but what does “clean eating” really mean? The term means to eat the best and healthiest options in each of the food groups, embracing foods such as vegetables, fruits, whole grains, and healthy proteins. This includes staying away from junk foods and processed foods. When you are eating clean, you try to give your body the best fuel that is out there, which are foods that will keep you healthy and at a healthy weight. Clean eating is not necessarily about weight loss, but it focuses on general health.

Here are some tips to get you started on clean eating:

• Try fresh fruits and vegetables instead of salty and sugary packaged foods to eat as snacks.
• Instead of buying blueberry yogurt with added sweeteners and less than 5% real blueberries, buy unsweetened yogurt and add your own fresh fruit.
• Try to buy meat from a farmer’s market in your area or at a grocery store, look for grass-fed meat and dairy products without hormones or antibiotics.
• Instead of margarine, try substituting it with grass fed butter or avocados to have with your whole grains or veggies.
• When you’re screaming for ice cream, save calories and fat by drinking a fruit and low-fat yogurt smoothie instead.
• If you love to savor the crunch, skip the full-fat chips and try more satisfying crunchy snacks such as pretzel chips, nuts, or whole-grain tortilla chips.

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10 Cancer-Fighting Foods to Eat In Life For Healthy

1. Cruciferous vegetables

Raw broccoli, cabbage and cauliflower contain glucosinolates, a type of phytonutrient that can help kickstart the production of toxin-clearing enzymes.

2. Grapefruit

This juicy citrus fruit—along with bell peppers and oranges—is chock-full of vitamin C, which may block the formation of cancer-causing compounds.

3. Tomatoes

Lycopene, the chemical that gives tomatoes their red color, is a powerful antioxidant. Studies have shown that it can prevent breast, lung and endometrial cancer from spreading.

4. Pecans

Pecans (as well as walnuts and pomegranates) contain ellagic acid, a nutrient that research suggests inhibits cancer cell growth.

5. Tea

Compared with those who don't drink tea, regular sippers (green, black, oolong or white all count) are at a lower risk of certain cancers, such as breast, colon, lung and ovarian.

6. Ginger

Fresh or dried ginger has antioxidant properties that may aid in cancer prevention, says research.

7. Rosemary

Rosemary contains carnosol, a natural chemical that has been found to potentially help reduce breast cancer risk.

8. Legumes

Because dry beans and peas contain plenty of folate, a B vitamin that promotes healthy cell division and fixes damaged cells, they lower your risk for pancreatic cancer.

9. Whole Grains

Foods like brown rice, oatmeal and corn all contain lots of fiber, which has been found to lower colorectal cancer risk.

10. Berries

While all kinds contain ellagic acid, strawberries and raspberries are your best bets for blocking cancers of the skin, bladder, lungs, esophagus and breasts. The chemical acts as a strong antioxidant, neutralizing harmful carcinogens and slowing the spread of cancerous cells.

Photos by Getty Images

Source: http://www.womansday.com/

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