Category Archives: Nutrition

Benefits of Bananas: A natural combination of Nutrition & Taste

Banana is a tasty fruit and is loved by a lot of people around the world. Along with being delicious, the fruit is quite nutritious too. Apart from this fact, there are many benefits of Bananas. It is like a magical solution against physical tiredness.

It helps a person get rid of fatigue and battle low energy, plus helps him/her recover the lost energy in a jiffy. Thus, if you really desire to live a tension-free life, you must occasionally take this fruit.

On the other hand, the fruit offers a cool feel to the stomach and is easy to digest. The minerals and vitamins present in it give strength to the body. Here are 5 reasons why you should include bananas in your diet plan once in a while.

Include Bananas In Your Diet Plan
Finest choice for people who do a lot of physical activities:

Bananas do contain elements like Folic Acid, Niacin, Thiamin, and Riboflavin. As well, it is a good source of Vitamin A, B, C, and B6, plus a good source of Potassium. As a result, bananas are considered a good and the finest source of instant energy.

Hence, if you are involved in doing a lot of physical activities like playing or workouts etc, it’s one best diet options. Make a position for the wonderful fruit in your diet chart and take a number of health benefits.

Banana – Finest Source Of Instant Energy

Rich Source of Fiber and Magnesium:

Bananas are a rich source of fiber. You can acquire as much fiber from two bananas as you can get from whole bread. It also reduces the feeling of hunger. As well, bananas help control blood pressure and cholesterol. Bananas are a good source of magnesium and are easily digestible. Hence, it keeps your metabolism right.

Benefits of Bananas for Pregnant women:

As a matter of fact, Pregnant Women need a lot of vitamins and minerals. They should necessarily include bananas in their diet plan.

Along with this benefit, this fruit is also effective in keeping old age far away. People who are suffering from the problem of Nausea should take a banana every day. By doing so, they can free themselves from this disorder in a few days.

Benefits of Banana for Pregnant women
The Benefits of Bananas against Anemia and Ulcer:

Also, it is a great source to fulfill the body’s need for iron as it increases the hemoglobin level in the blood. Doctors advise people with anemia to eat bananas on a regular basis.

Apart from that, Banana is helpful against Ulcer, so people should intake bananas from time to time to avoid problems like Ulcer.

Can help you fight Stress and Tension:

Bananas contain an amino acid named tryptophan which is effective against stress. This element can help you release stress and tension in an efficient way.

Thus, you can have a banana when you feel stressed and want to cool your mind and relax it. Apart from these benefits of Bananas, if you scrub your teeth with banana peel, your teeth get clean and fresh.

Nutritional Benefits of Almonds & some associated Myths

NUTRITIONAL BENEFITS OF ALMONDS:

We all like Dry fruits… Almost everyone is fond of them. Am I not right? They are tasty as well as health friendly hence a great deal loved by everyone. Almonds, Cashew nuts, Walnuts, Chestnuts, and many others, you must try some of them. Though, when we talk about an all-rounder, health-friendly dry fruit, Almonds top the list. There is a huge list of health elements inside Almonds which on the other hand makes you realize the Nutritional Benefits of Almonds.

Almonds are packed with Vitamin E, minerals, proteins, Calcium and fiber plus have numerous other health benefits.

The fat present in Almonds is monosaturated which is good for the heart. This type of fat is found in Olive Oil which is helpful in balancing the level of bad cholesterol; in addition, helps encourage the level of good cholesterol.

Nutritional Benefits of Almonds & some associated Myths

Almonds against Diabetes:

Diabetes is a disease that has affected millions of people worldwide, and in fact, many others don’t even know they are suffering from the disease. Believe me; the disease is so devastating that lots of families lose their loved ones every year because of it. If you seriously want to dodge the disease, get yourself or any of loved one get cured, start taking Almonds.

They help in the cure of diabetes by stabilizing the level of glycemia in the body. Besides, regular intake of the dry fruit certainly decreases multiple other problems caused due to diabetes.

Almonds- The Cure Against Diabetes

Additional Benefits:

The high level of antioxidants and vitamins which are in their natural states within the dry fruit are beneficial against various heart-related problems, diabetes, and Cancer even.

Other than these health friendly elements, Almonds contain certain other nutritious elements like Fiber, Potassium, and Calcium. This special combination helps balance the blood pressure.

The list has not yet ended. Other than the above facts, almonds have a good amount of folic acid which safeguards the nerve cells, shows the anti-aging effects. As well as, it helps fight certain heart-related problems.

In a nutshell, Almond is like a complete package against a number of health problems. Moreover, it holds a number of other health benefits within itself. So, Why not include Almonds in your daily diet plan?

Almonds- Myths vs Reality

Myths vs. Reality:

Myth 1: Almond is a good dry fruit although it should be eaten in winter.

Reality: You can take Almonds at any time of the year. It would be absolutely wrong to say that Almonds should only be taken during the winter months only. It is nutritious as well as it improves the taste of the food. Besides, in some cases, it is used in the garnishing of various food items. It improves the texture of the food as well.

Myth 2: Almonds should be soaked in water for the night. Then after, you have to peel its skin off to make it suitable for eating.

Reality: Almonds are fit to be eaten with or without peeling the skin. Though, soaked almonds are easy to digest. No matter the season or time of the day, you can get its benefits anytime. With or without skin, it’s completely on you. However, when you take Almonds with its skin on, you get a good amount of fiber with it.

Myth 3: Almond increases weight and causes obesity. Eating Almonds on a regular basis can make you look fat?

Reality: This is a strange kind of misconception. As stated earlier, Almonds are a good source for fiber & protein. It is a great source of good fat which is necessary for our body. In fact, these concealed qualities make it a great option for weight conscious people.

This special dry fruit provides nutrition as well as keeps hunger at bay. Several studies done under the food science department proves the legitimacy of these facts.

Almonds are a good source of Amino Acids, which on the other hand is helpful in the production of proteins. Amino Acids also produce certain hormones which are responsible to calm & control the feeling of hunger.

FOOTNOTE:

Other than that, amino acids are helpful in reactivating the neurotransmitters in the brain. This helps the brain fight stress, stay peaceful and free. In fact, it keeps the person mentally recharged and active.

Diabetic Diet: 20 Bad Diet Choices with Diabetes

In case you are a diabetic, you must definitely follow a healthy Diabetic diet plan. It is essential for you as it tells you what types of foods to eat and in what quantity during meals and as snacks.

A proper diet plan for diabetes helps you better control your blood glucose, blood pressure, and cholesterol, in addition to maintaining the proper weight. If you must lose weight or maintain your current weight, your meal plan can help.

People with diabetes should pay particular attention to make sure there is a balance between their food, insulin, and oral medications, and exercise, to help control their glucose level.

This sounds like a lot of work, but your doctor or nutritionist can help you create a meal plan that is right for you.

Diabetes Diet Plan

Below is a list of Bad Diet Choices with Diabetes:

  1. Sugary foods:

    It is essential for diabetics not to consume sugar or foods that contain a lot of sugar since they have a negative effect on glycemic control. Some of these foods are chocolate, candy, jam, honey, and ice cream, soda with sugar, alcohol, and cookies.

  2. Foods with Sodium:

    Food items that contain salt or sodium raise the level of blood pressure, causing hypertension, thus leading to cardiovascular disease. Bread, pizza, sausages, cheese, chips, and butter are some of the food items with a high level of salt, so it’s better you keep them out from your Diabetic diet plan.

  3. Foods with fat:

    These items can increase weight, cholesterol and can cause heart disease. Some examples are egg yolk, meat with a lot of fat, butter, etc. The fat used should be extra virgin olive oil.

  4. Refined flour and bread:

    These foods when they enter the body immediately turn into glucose in the blood, so they should be avoided. Rice, white bread, cookies, and pasta contain these elements.

  5. Dairy:

    All milk products that are not skimmed must be eliminated from the diet of diabetic people, such as margarine, yogurt, cheese, and cream.

  6. Pasta and rice:

    Pasta and rice (with the exception of whole grain) are processed foods that contain high levels of carbohydrates. The problem with these foods is not only that they increase sugar levels, but that, lacking fiber, it slows down the absorption of glucose even more. So the problem multiplies.

  7. Flavored yogurts:

    Yogurts with flavors, chiefly those which are made from fruit yogurts, may be low in fat but they are rich in sugar. In that question of what foods I cannot eat if I have diabetes, tasty yogurts are one of them because they will increase the levels of sugar in the body.

  8. Cereals:

    One of the most horrible complements for your morning food is cereals. Cereals are one of those foods that diabetic’s patients cannot eat as they are processed and their hydrate levels are very high. Keep away from cereals at breakfast. This will not only be good to stabilize blood sugar levels but also it can help regulate appetite.

  9. Prepared coffee:

    The coffee in the cafeterias or the coffee prepared in the supermarkets is not a good supporter of diabetes. This type of coffee contains high levels of liquid carbohydrates, which translates into an increase in blood glucose. In addition, this type of drinks will not satisfy our appetite.

  10. Dried fruit:

    Depending on the type of fresh fruit, it may already be food that diabetics cannot eat. In the case of dried fruit, it is one of the fruits for diabetics to avoid. The dried fruit has a large amount of carbohydrates, so there is no need for further discussion, they should be eaten.

  11. Packaged snacks:

    Snacks which contain refined flour are not good for the sugar patients. Intake of this type of diet will give rise to lots of health issues. Not only because it increases blood sugar, but because it does so at a speedy rate and in an uncontrolled way.

  12. Chips:

    Chips is food which should be avoided by the sugar patients. They are a great source of sugar and so it’s necessary you maintain your distance from them. It is one of the foods which should not find place in your Diabetic Diet Plan because of the high level of carbohydrates.

  13. Sugary drinks:

    The Coca-Cola, the Fanta, or any other type of sugary drink aren’t considered best foods for diabetics and thus should be avoided completely. It is one of the foods that aren’t at all favorable for a diabetic as it works completely opposite to your diabetic diet plan.

  14. Sweets or candies free of sugar:

    Foods are sugar – free or sugar-free, they do not contain sugar but a high degree of carbohydrates and fats, which eventually the body converts into glucose and therefore you need to be careful with the consumption.

  15. Energy drinks:

    Energy drinks such as hydroelectrolytic or isotonic, help to replenish all the effort that the body has used during long exposure to physical exercise. These restore salts and liquids, combining water with carbohydrates in the form of sodium, maltodextrin, fructose, and They are similar to soft drinks, the only difference is that they are effective, because they are energizing and create a repetition of consumption.

  16. Roasted fruits and vegetables:

    There are some fruits for diabetics to avoid. These can be harmful to their health if consumed in excess, such as plantain, both ripe and cooked, carrots and potatoes. Eating potato chips can lead you to gain weight and raise the sugar in your blood.

    French fries and donuts are very harmful food for people with type 2 diabetes as they are foods full of carbohydrates that cause blood sugar to rise. Fried food absorbs a lot of oil fat, leading to fried food in high-calorie foods. Tran’s fats raise your LDL cholesterol and increase the risk of having a heart problem. Many fried foods are high in trans-fat if they are fried in hydrogenated oils.

  1. Some types of fruit:

    Although fruits can be an ideal alternative for sweets, there are some exceptions which represent a risk to the health of the subject. These exceptions include all those fruits that contain a high percentage of sugar.  Fruit juices: A juice is not equal to whole fruit. Although the juices are natural, when crushing them we are removing their fiber. So a fruit juice will only consist of water, sugars, vitamins, and minerals. The fiber of the fruit helps with the slow absorption of sugar in our body.
    In its absence, the sugar of the fruit gets absorbed quickly by our body and affects the body in a drastic way. This is the main reason why a person with Type II Diabetes should avoid fruit juices.

    Let’s see some examples.

  • Pineapple
  • Fig
  • The plum.
  • Fruits of syrup. In general terms, fruits that are very ripe are not recommended for diabetics, since their sugar level increases.
  1. Foods with high-fat content:

    These foods represent a risk factor in terms of weight gain in an exaggerated way. Depending on the metabolism of the person the risk will be higher or lower. As we have seen previously, obesity is particularly dangerous for people with diabetes. Therefore, fatty foods should also be avoided; Some of these are the following:

  • French fries (homemade or artificial).
  • The artificial
  • The meats with fries.
  • The empanadas.
  • Popcorn with butter. In general terms, fried foods, or meats with high-fat content, represent this risk for the diabetic.
  1. Artificial sauces and the salts:

    Artificially processed sauces usually contain chemical sweeteners that are particularly detrimental in the case of diabetes. Some others are processed with honey or some other ingredient with high levels of sugars in its composition, which is equally dangerous for the subject. Salty foods can also pose a risk to the diabetic. Ideally, eat the lightest possible salt, or even avoid salting some foods that already contain natural salts in their composition.

  2. Processed meat and sausages:

    Processed meat such as bacon and dried meat, as well as sausages are high in sodium, which greatly harms health and can worsen diabetes. In a study published in 2011 in The American Journal of Clinical Nutrition, it was shown that those people who ate at least 3 ounces daily of this type of meat, had a 19% higher risk of suffering from type 2 diabetes. Similarly, people with diabetes with this type of diet had more problems controlling their blood glucose.

Foods that you should not consume in excess

– Sweets

– Refined sugar

– Honey

– Ice creams

– Chocolates

– Refreshments

– Creams

– Fried

– Fats

– Pasta

– Milk

Now you know a list of foods not fit for your Diabetic Diet Plan. Take note and do not endanger your health.

Diet Plan For Diabetes
Final considerations:

People with diabetes can have a full life, in addition to enjoying meals with pleasure, as long as they comply with their diet and stay in control with the endocrinologist on a regular basis.

Currently, there are quite good treatment alternatives that can give the diabetic a greater comfort in terms of their treatment, such as insulin pumps, for example. As well, there are certain exercises for diabetes which are quite effective against the problem. Therefore, taking care of your health is fundamentally a matter of habits, and among them, you cannot miss those that have to do with being careful with what you eat.

We know, Diabetes is a health problem that occurs due to the gradual decline in the creation of the insulin in the pancreas. However, there are great many myths with diabetes amidst people. There are lots of misconceptions related to the correct type of food, quantity and factors behind its growth etc. Read about 15 Most Popular myths about type-2 Diabetes.

Lean Muscle Diet Plan: Simple & Effective Method To Get A Lean Body

Most people believe that you are what you eat. However, psychologists say that it is the other way around. Your habits and behaviors convince you to change the way you eat. Many of the experts even believe, People who are empathetic and more polite usually opt for simple and vegetable-based food. On the contrary, people who are harsh, impulsive, and less empathetic usually opt for a meat-based diet. Or it can be the other way around. Always aim for lean muscle diet plan containing all essential vitamins and minerals, good for your health.

No matter if it’s the food that impacts the behavior or the behavior that impacts our food choices; we can all agree that without food, sustaining life would be impossible. Your food is not just for taste but also works as fuel for your body. If we look at our lives today, we will see another very important thing impacting our food and that is Our Goals.

Quest For A Healthy Diet Plan

In the quest to achieve our goals and to build an empire for ourselves plus bring millions home, we make poorer food choices. On the contrary, we should consider our body as our sanctuary, and thus we must treat it better. We need to set our goals for our life but should not put our health on the edge. Instead, we should assist our body to achieve those goals with a good diet plan.

Effective Method To Get A Lean Body

For weight loss or reducing body fat content, most people opt for different diet plans. Similarly, for increasing the muscle content in the body, people usually opt for a high protein diet. With the help of this article, we will look into one of the most famous diets. We will explore the lean muscle diet and what are some of the best food items that are used for achieving lean body muscle.

What Is A Lean Muscle Diet Plan?

The basic idea of a lean muscle diet is to calculate the ratio of body fat to the rest of body organs and bones and design a simple high portion diet that can bring the fat content down. This way your body will mainly consist of muscles which will be much better.

However, in the long run, a muscle-based body will not be very helpful because the skin might sit right and your body will look toned but fat keeps the body warm and as a barrier in the case the body enters starvation mode or doesn’t have much fuel.

For people who are looking for a lean muscle diet that can help them bring down the fat content of the body, here is a simple diet plan that you can try. We will also list down some food options that are recommended by professionals so you can easily alter the food options accordingly. It is an overall high protein and low carb and low-fat diet that are mainly good for muscle building.

What Is A Lean Muscle Diet

Simple Lean Muscle Diet Plan for Beginners

This is a simple take on a lean muscle diet that will help you know about an easy version of the diet that you can try without investing too much in new portion bars and shakes.

6 am Meal

Start with a power pack breakfast at 6. Your meal should consist of 5 egg white omelets with just one yolk. You can also add cheese or some meat for an extra flavor. However, it is a high protein diet so you must not add too much oil. You can also add a whole-wheat toast with it.

9 am

After approx. 3 hours and an intense workout, you can take a heavy breakfast that will keep you full till lunch. You can take oatmeal with some fruit like banana or strawberry. You can also add honey for some extra taste.

Simple Lean Muscle Diet Plan for Beginners

12 pm

For lunch, you need to have something that keeps you full for a long time. You can take whey protein shake (2 scoops) or 6-8 rice cakes. Or you can have a wrap with turkey breast or chicken if you want. For the dip, you can use yogurt rather than some creamy mayo.

3 pm Meal

For the afternoon lunch, you can have a high-protein egg wrap with some yogurt or salad chunks. You can also have a high-protein salad with a lot of chicken in it. Or you can have 2 to 3 cups cooked pasta or white rice. Or you can have a whole-grain roll.

6 pm

For the night meal, you can have grilled chicken with some salad. You need to avoid any salad dressing that can be greasy. You can also use tuna, eggs, or chicken.

Night Meal- Can have grilled chicken with some salad

Snacks

Try to avoid late-night meals. You can take fruits, nuts, and no-fat yogurt instead.

Bottom Line

To sum it all up, the food we eat plays a very important role in our life. That’s is the reason we need to stay very careful when we prepare a good diet plan. There are currently so many different meal plans available in the market and each plan has its own significance.

There is no doubt that some plans are better than others whereas, there are a few plans that are not quick fixes however they actually work. Before you try any diet plan, make sure it is healthy and well-balanced. Another important thing is to look for the overall BMI of your body and analyze fat content as well.

This will eventually help you in keeping track of progress. If you are taking help from an expert, chances are they will start a simple trial period and then adjust your diet accordingly. That’s a much better option rather than going for a read-made diet plan.