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Diabetes Diets Basic Meal Planning Diabetic Meals Diet Plans Foods Meal Recipes What to Eat

1-Month Free Diabetic Meal Plan: Tasty & Nutritious

Diabetes, a persistent ailment that impacts a significant portion of the global population, requires effective management strategies. Among the crucial elements of diabetes management is adhering to a wholesome diet. Yet, discovering delectable and nourishing meals that align with the dietary needs of individuals with diabetes can pose as a formidable task. That’s why we have created a 1-month free diabetic meal plan that is tailored to meet the dietary needs of individuals with diabetes. In this article, we will provide detailed information on how to follow this meal plan, including sample meal ideas, cooking tips, and nutritional recommendations.

Benefits of a Diabetic Meal Plan

A well-planned diabetic meal plan can offer numerous benefits for individuals with diabetes. By following a structured meal plan, individuals can better manage their blood sugar levels, reduce the risk of complications, and improve overall health. Some of the key benefits of a diabetic meal plan include:

Blood sugar control

A diabetic meal plan focuses on regulating blood sugar levels by controlling the intake of carbohydrates, which can help prevent spikes and dips in blood sugar levels.

Weight management

Maintaining a healthy weight is crucial for managing diabetes. A diabetic meal plan includes portion control and emphasizes nutrient-dense foods, which can help individuals achieve and maintain a healthy weight.

Heart health

People with diabetes are at increased risk of cardiovascular disease. A diabetic meal plan includes heart-healthy foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, which can promote heart health.

Nutritional balance

A well-designed diabetic meal plan ensures that individuals receive a balanced intake of essential nutrients, including carbohydrates, proteins, fats, vitamins, and minerals, to meet their dietary needs.

Understanding the Diabetic Meal Plan

The 1-month free diabetic meal plan is designed to provide a balanced and varied diet that meets the nutritional needs of individuals with diabetes. It includes a wide range of foods from different food groups, with an emphasis on whole, unprocessed foods. The meal plan consists of three main meals (breakfast, lunch, and dinner) and three snacks (morning, afternoon, and evening), spaced throughout the day to regulate blood sugar levels and prevent hunger.

Sample Meal Ideas

Breakfast

Whole grain oatmeal with nuts, berries, and a drizzle of honey
Greek yogurt with chopped fruits and a sprinkle of cinnamon
Veggie omelet with spinach, tomatoes, onions, and feta cheese

Lunch

Grilled chicken breast with roasted vegetables and quinoa
Mixed greens salad with grilled fish, avocado, and vinaigrette dressing
Vegetable stir-fry with brown rice and tofu or lean beef

Dinner

Baked salmon with roasted asparagus and sweet potato
Turkey meatballs with zucchini noodles and marinara sauce
Lentil stew with mixed vegetables and whole grain bread

Snacks

Apple slices with almond butter
Greek yogurt with mixed nuts and seeds
Carrot sticks with hummus

Cooking Tips for Diabetic Meal Plan

Preparing meals at home is an essential part of a diabetic meal plan, as it allows individuals to have better control over the ingredients and portion sizes. Here are some cooking tips to keep in mind while following the 1-month free diabetic meal plan:

Choose whole grains

Opt for whole grain options such as brown rice, quinoa, whole wheat bread, and whole grain pasta, as they are higher in fiber and have a lower glycemic index compared to refined grains.

Incorporate lean proteins

Include lean protein sources such as skinless chicken, turkey, fish, tofu, beans, and legumes in your meals to help regulate blood sugar levels and promote satiety.

Use healthy cooking methods

Avoid deep frying and instead choose healthier cooking methods such as baking, grilling, roasting, or stir-frying with minimal oil to reduce added fats and calories in your meals.

Limit added sugars

Be mindful of added sugars in your recipes and opt for natural sweeteners such as stevia, monk fruit, or small amounts of honey or maple syrup instead of regular sugar.

Load up on vegetables

Incorporate a variety of non-starchy vegetables such as leafy greens, broccoli, cauliflower, carrots, bell peppers, and zucchini in your meals to add fiber, vitamins, and minerals without adding many carbs.

Watch portion sizes

Pay attention to portion sizes to avoid overeating, as even healthy foods can affect blood sugar levels when consumed in excess. Use smaller plates and bowls, and listen to your body’s hunger and fullness cues.

Nutritional Recommendations for Diabetic Meal Plan

A well-designed diabetic meal plan should provide a balance of essential nutrients to meet the unique dietary needs of individuals with diabetes. Here are some key nutritional recommendations to keep in mind:

Carbohydrates

Choose complex carbohydrates with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables, as they are digested more slowly, resulting in a slower rise in blood sugar levels.

Proteins

Include lean protein sources, such as poultry, fish, tofu, beans, and dairy products, in your meals to help with blood sugar regulation, muscle building, and repair.

Fats

Choose healthy fats such as nuts, seeds, avocados, olive oil, and fatty fish, which are rich in omega-3 fatty acids and can help promote heart health.

Fiber

Include high-fiber foods such as fruits, vegetables, whole grains, and legumes in your meals, as fiber can slow down the absorption of carbohydrates, leading to better blood sugar control and improved gut health.

Micronutrients

Ensure adequate intake of essential vitamins and minerals, such as vitamin D, vitamin B12, magnesium, and chromium, through a variety of whole foods or supplements, as these nutrients play a crucial role in blood sugar regulation and overall health.

FAQs (Frequently Asked Questions)

Can I follow the 1-month free diabetic meal plan if I have other dietary restrictions?

Absolutely! The 1-month free diabetic meal plan can be customized to accommodate various dietary restrictions, such as gluten-free, vegetarian, or vegan diets. Simply substitute or modify the meal options to suit your specific needs while still adhering to the principles of balanced meals and blood sugar regulation.

Can I still eat desserts on the diabetic meal plan?

Yes, you can enjoy desserts in moderation on the diabetic meal plan. Opt for healthier dessert options, such as fresh fruits, sugar-free or low-sugar desserts, or homemade treats using natural sweeteners. Remember to monitor your portion sizes and be mindful of your overall sugar intake to maintain blood sugar control.

How often should I eat on the diabetic meal plan?

The diabetic meal plan typically includes three main meals (breakfast, lunch, and dinner)

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Diabetes Diets Diabetic Meals Diet Plans Foods Meal Recipes

10 Delicious and Nutritious Diabetic Diet Snacks for Blood Sugar Control

Diabetes is a chronic medical condition that requires careful management of one’s diet. Eating healthy and controlling portions can help maintain healthy blood sugar levels. Snacks are an essential part of a diabetic’s diet as they help maintain glucose levels and prevent overeating at mealtimes. In this article, we’ll discuss some healthy snack options that are perfect for those with diabetes.

Nuts

Nuts are a great snack option for individuals with diabetes. They are low in carbohydrates, high in protein, and packed with healthy fats, fiber, vitamins, and minerals. Nuts like almonds, walnuts, pistachios, and cashews have been shown to improve insulin sensitivity, lower cholesterol levels, and reduce inflammation. However, it’s important to note that nuts are high in calories, so it’s essential to control portions and avoid sweetened or salted varieties.

Hard-Boiled Eggs

Hard-boiled eggs are a quick and easy snack option for individuals with diabetes. They are high in protein and healthy fats, which help regulate blood sugar levels and keep you feeling full for longer. Hard-boiled eggs are also low in carbohydrates, making them a great option for those who need to monitor their carbohydrate intake. Sprinkling some salt and pepper or paprika on top of the egg adds some flavor and variety to this simple snack option.

Hummus and Veggies

Hummus and vegetables are a delicious and healthy snack option for individuals with diabetes. Hummus is made from chickpeas, which are high in fiber, protein, and essential nutrients like iron, magnesium, and folate. Pairing hummus with some sliced vegetables like carrots, cucumbers, or bell peppers makes for a low-carbohydrate and filling snack option that is perfect for on-the-go.

Cheese and Crackers

Cheese and crackers are a classic snack combination that is not only delicious but also healthy for individuals with diabetes. Cheese is high in protein and calcium, which helps regulate blood sugar levels and promote bone health. Pairing cheese with some whole-grain crackers makes for a low-carbohydrate and filling snack option that is perfect for satisfying midday hunger pangs.

Greek Yogurt with Berries

Greek yogurt with berries is a tasty and healthy snack option for individuals with diabetes. Greek yogurt is high in protein, calcium, and healthy bacteria, which help regulate blood sugar levels and promote digestive health. Berries like strawberries, blueberries, and raspberries are low in carbohydrates and high in fiber, vitamins, and antioxidants, which help improve insulin sensitivity and reduce inflammation. Mixing some berries with a cup of Greek yogurt makes for a satisfying and nutrient-rich snack option that is perfect for any time of the day.

Avocado Toast

Avocado toast is a trendy and healthy snack option that is perfect for individuals with diabetes. Avocado is high in healthy fats, fiber, and essential nutrients like vitamin E, potassium, and magnesium, which help regulate blood sugar levels and promote heart health. Pairing some mashed avocado on top of a slice of whole-grain bread makes for a low-carbohydrate and filling snack option that is perfect for breakfast, lunch, or snack time.

Peanut Butter and Apple Slices

Peanut butter and apple is a classic snack combination that is not only delicious but also healthy for individuals with diabetes. Peanut butter is high in protein, healthy fats, and fiber, which helps regulate blood sugar levels and keeps you feeling full for longer. Apples, on the other hand, are rich in fiber, vitamins, and antioxidants, which help improve insulin sensitivity, lower cholesterol levels, and reduce inflammation. Pairing a slice of apple with a tablespoon of peanut butter makes for a satisfying and nutrient-rich snack option that is perfect for any time of the day.

Tuna Salad on Cucumber Slices

Tuna salad on cucumber slices is a refreshing and low-carbohydrate snack option that is perfect for individuals with diabetes. Tuna is high in protein, healthy fats, and essential nutrients like vitamin D, selenium, and omega-3 fatty acids, which help regulate blood sugar levels, promote brain health, and reduce inflammation. Cucumber is low in carbohydrates, high in fiber, and packed with vitamins and minerals, which help improve insulin sensitivity, promote hydration, and support digestion. Mixing some canned tuna with some Greek yogurt, celery, and spices and serving it on top of sliced cucumber makes for a delicious and nutritious snack option that is perfect for hot summer days.

Edamame

Edamame is a tasty and nutrient-dense snack option that is perfect for individuals with diabetes. Edamame is a type of soybean that is high in protein, fiber, and essential nutrients like iron, calcium, and vitamin C. Eating edamame has been shown to improve insulin sensitivity, reduce inflammation, and lower cholesterol levels. Edamame can be enjoyed boiled, steamed, or roasted, and can be seasoned with some salt and spices for added flavor.

Dark Chocolate

Dark chocolate is a delicious and healthy snack option for individuals with diabetes. Dark chocolate contains flavanols, which are antioxidants that have been shown to improve insulin sensitivity, reduce inflammation, and lower blood pressure. However, it’s important to note that dark chocolate is high in calories and should be consumed in moderation. Choosing dark chocolate with a cocoa content of 70% or higher and limiting portion sizes to a square or two can provide health benefits without spiking blood sugar levels.

In conclusion, incorporating healthy snacks into your daily diet is an essential part of managing diabetes. Choosing snacks that are low in carbohydrates, high in protein and fiber, and packed with essential nutrients can help regulate blood sugar levels, promote satiety, and reduce the risk of complications associated with diabetes. The ten snack options discussed in this article are all delicious, nutritious, and easy to prepare, making them perfect for any time of the day.

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Diabetes Diets Diabetic Meals Diet Plans

Diabetes Healthy Diet: Eating Right to Manage Blood Sugar

Diabetes is a prevalent and chronic health condition that affects millions of individuals across the globe. This condition arises when the body is unable to effectively process glucose, which is a type of sugar that is derived from the foods we consume. When left uncontrolled, high blood sugar levels can result in severe health issues such as nerve damage, kidney disease, and heart disease. Therefore, it is crucial to manage diabetes and maintain healthy blood sugar levels through proper nutrition and lifestyle choices.

One of the most effective ways to manage diabetes is by following a healthy diet. In this article, we’ll explore the key principles of a diabetes healthy diet, including what to eat, what to avoid, and how to make healthy food choices.

What is a Diabetes Healthy Diet?

A diabetes healthy diet is a way of eating that helps to regulate your blood sugar levels and manage your diabetes. The principles of a diabetes healthy diet are similar to those of a healthy diet for anyone, but with a few key differences.

The primary goal of a diabetes healthy diet is to keep your blood sugar levels within a healthy range. To achieve this, you need to focus on eating foods that are low in carbohydrates and high in fiber. This is because carbohydrates are broken down into glucose, which can cause a spike in blood sugar levels, while fiber helps to slow down the absorption of glucose.

What to Eat on a Diabetes Healthy Diet

The following are some of the foods that should be included in a diabetes healthy diet:

Non-starchy vegetables

These include leafy greens, broccoli, cauliflower, and peppers. They are low in carbohydrates and high in fiber, making them an excellent choice for regulating blood sugar levels.

Whole grains

Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber and have a low glycemic index, meaning they are less likely to cause a spike in blood sugar levels.

Lean proteins

Lean proteins like chicken, fish, and tofu are an important part of a diabetes healthy diet. They help to regulate blood sugar levels and provide the body with the nutrients it needs to function properly.

Healthy fats

Healthy fats like those found in nuts, seeds, and avocados can help to regulate blood sugar levels and keep you feeling full and satisfied.

Fruits

While fruits are generally high in carbohydrates, they are also rich in fiber, vitamins, and minerals. It’s important to choose fruits that are lower in sugar, such as berries and citrus fruits.

Dairy products

Dairy products like milk, yogurt, and cheese can be a good source of protein and calcium. However, it’s important to choose low-fat or non-fat options to avoid excess saturated fat and calories.

What to Avoid on a Diabetes Healthy Diet

While there are many foods that are good for a diabetes healthy diet, there are also some that should be avoided or consumed in moderation. These include:

Processed foods

Processed foods like white bread, pasta, and sugary snacks are high in carbohydrates and can cause a spike in blood sugar levels.

Sugary drinks

Sugary drinks like soda, juice, and sports drinks are also high in carbohydrates and can cause a spike in blood sugar levels.

Saturated and trans fats

Saturated and trans fats found in fatty meats, butter, and fried foods can increase the risk of heart disease and should be consumed in moderation.

High sodium foods

Foods high in sodium can increase blood pressure and put a strain on the heart. It’s important to limit your intake of processed foods, canned foods, and foods with added salt.

Tips for Making Healthy Food Choices

Here are some tips for making healthy food choices as part of a diabetes healthy diet:

Read food labels

Look for foods that are low in carbohydrates, sugar, and sodium, and high in fiber and nutrients. Pay attention to serving sizes to ensure you’re not consuming too many carbohydrates.

Plan your meals

Planning your meals in advance can help you make healthier choices and avoid impulse purchases. Use recipes that are specifically designed for a diabetes healthy diet.

Practice portion control

Even healthy foods can cause blood sugar levels to rise if consumed in excess. Use measuring cups and a food scale to ensure you’re eating the right portions.

Stay hydrated

Drinking plenty of water can help regulate blood sugar levels and prevent dehydration, which can exacerbate diabetes symptoms.

Get support

Managing diabetes can be challenging, but you don’t have to do it alone. Seek support from family, friends, or a healthcare professional to help you stay on track.

Final Thoughts

Following a diabetes healthy diet is an essential part of managing diabetes and preventing serious health complications. By focusing on low-carbohydrate, high-fiber foods, and avoiding sugary and processed foods, you can regulate your blood sugar levels and improve your overall health. Remember to read food labels, plan your meals, practice portion control, stay hydrated, and seek support when needed to help you make healthy food choices and live well with diabetes.

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Diabetic Meals Basic Meal Planning DIETS Foods

Sugar-Free Diabetic Recipes for Kids: Healthy and Delicious Options

Diabetes is a widespread, long-term health condition that impacts millions of individuals across the globe, including children. Managing diabetes in children can prove to be a daunting task, particularly with regard to their dietary requirements. A well-balanced, nutritious diet is vital to effectively manage diabetes and mitigate any potential complications. In this article, we will delve into a range of delicious and healthy sugar-free diabetic recipes that are specially crafted for kids.

Importance of a Sugar-Free Diet for Kids with Diabetes

A sugar-free diet is essential for kids with diabetes because consuming excess sugar can lead to high blood sugar levels, which can cause complications such as nerve damage, kidney damage, and heart disease. A diet that is low in sugar can help regulate blood sugar levels and prevent complications. However, that doesn’t mean that kids with diabetes need to miss out on the joys of delicious food. With the right ingredients, it is possible to make sugar-free diabetic recipes that are both healthy and tasty.

Best Sugar-Free Diabetic Recipes for Kids

Sugar-Free Banana Bread


Banana bread is a popular snack, but it can be high in sugar. This sugar-free version of banana bread is made with almond flour, mashed bananas, and a sugar substitute. It is a delicious and healthy option for kids with diabetes.

Sugar-Free Blueberry Muffins


Muffins are a favorite breakfast option for many kids. These sugar-free blueberry muffins are made with almond flour, blueberries, and a sugar substitute. They are low in carbs and high in fiber, making them a perfect choice for kids with diabetes.

Sugar-Free Chocolate Chip Cookies


Chocolate chip cookies are a classic treat that kids love. This sugar-free version of chocolate chip cookies is made with almond flour, sugar substitute, and sugar-free chocolate chips. They are a guilt-free option for kids with diabetes.

Sugar-Free Peanut Butter Cups


Peanut butter cups are a popular candy, but they are high in sugar. This sugar-free version of peanut butter cups is made with sugar substitute and sugar-free chocolate. They are a great treat for kids with diabetes.

Tips for Preparing Sugar-Free Diabetic Recipes for Kids

  1. Use sugar substitutes such as stevia, erythritol, or monk fruit instead of regular sugar.
  2. Use whole grains instead of refined grains as they are lower in carbs and higher in fiber.
  3. Use healthy fats such as olive oil, avocado oil, or coconut oil instead of unhealthy fats such as butter or vegetable oil.
  4. Incorporate fruits and vegetables into recipes to add natural sweetness and nutrients.
  5. Experiment with different herbs and spices to add flavor to recipes without adding sugar.
  6. Get your kids involved in meal planning and preparation. This will not only encourage them to eat healthier but also teach them important life skills.

In conclusion, managing diabetes in kids can be challenging, but with the right diet and recipes, it can be easier. Sugar-free diabetic recipes for kids are a great way to ensure that your child is eating healthy and delicious meals. By using sugar substitutes, whole grains, healthy fats, and natural sweeteners, you can create meals that are low in sugar and high in nutrients. Try these sugar-free recipes and tips to help your child manage their diabetes and live a healthy life.

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Diabetic Meals Foods Meal Recipes

Best Fruits for Diabetic Patients: A Comprehensive Guide

Diabetes is a chronic condition that affects millions of people worldwide. One of the most important aspects of managing diabetes is maintaining a healthy diet. Eating a diet that is high in fruits and vegetables can provide essential nutrients and help regulate blood sugar levels. However, not all fruits are created equal when it comes to managing diabetes. In this article, we will discuss the best fruits for diabetic patients and how they can be incorporated into a healthy diet.

Berries

Berries are a great choice for diabetic patients as they are low in calories and high in fiber. They also contain antioxidants and vitamins that can help protect against damage caused by high blood sugar levels. Some of the best berries for diabetic patients include strawberries, blueberries, and raspberries.

Apples

Apples are an excellent source of fiber and are low on the glycemic index. This means that they can help regulate blood sugar levels and prevent spikes in blood sugar. Apples are also rich in antioxidants, which can help reduce inflammation in the body.

Oranges

Oranges are a great source of vitamin C and fiber. They also have a low glycemic index, which makes them an excellent choice for diabetic patients. Oranges can help regulate blood sugar levels and reduce the risk of heart disease.

Kiwi

Kiwi is a fruit that is high in fiber and low in calories. It is also rich in vitamin C and potassium, which can help regulate blood pressure. Kiwi is also known to have a low glycemic index, which makes it a great choice for diabetic patients.

Avocado

Although it is often thought of as a vegetable, avocado is actually a fruit. It is rich in healthy fats and fiber, which can help regulate blood sugar levels and reduce inflammation in the body. Avocado is also high in potassium, which can help regulate blood pressure.

Pears

Pears are a great source of fiber and are low on the glycemic index. They are also rich in antioxidants and vitamins, which can help protect against damage caused by high blood sugar levels. Pears can be a great addition to a healthy diabetic diet.

Grapes

Grapes are a great source of antioxidants and fiber. They also contain resveratrol, which can help reduce inflammation in the body. Grapes have a low glycemic index, which makes them a great choice for diabetic patients.

In conclusion, there are many fruits that can be beneficial for diabetic patients. Berries, apples, oranges, kiwi, avocado, pears, and grapes are some of the best choices due to their low glycemic index, high fiber content, and antioxidant properties. By incorporating these fruits into a healthy diet, diabetic patients can improve their overall health and manage their blood sugar levels more effectively.

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FAST WEIGHT LOSS DIETS HEALTHY RECIPES

15+ Best Weight Loss-Friendly Foods with Effective Results

It’s hard to find the motivation to make a healthy lifestyle change, much less stick with it. If you are looking to lose weight, it’s important to know which foods are your best friends. These foods make it easier to lose weight and feel better about yourself. Although there are several types of diets to consider, the best option is weight loss-friendly foods. They will prove easier to shed pounds without even breaking a sweat. Such foods are not only delicious, but they also contain properties that help boost metabolism, suppress hunger cravings, and burn fat more effectively than any workout or diet pill ever could.

In this post, we are going to explore 15 of the most weight loss-friendly foods. These are all healthy and will help you lose weight without compromising your health or well-being. So let’s get started;

Whole eggs

Eggs are the best foods for weight loss. One egg contains just 75 calories and only 6 grams of carbohydrates. It is also a wonderful source of protein. Eggs contain all nine essential amino acids, which help build muscle tissue that burns fat.

Consuming eggs for breakfast can reduce hunger throughout the morning as well as later in the day. Most importantly, eating eggs will not affect your blood sugar levels as heavily processed cereal-based breakfasts do.

Whole fruits

Eat whole fruits instead of drinking juice. Fruit juices contain many natural sugars that cause an insulin spike, which leads to excessive fat storage. On the other hand, Whole fruits provide carbs along with fiber content and antioxidants that keep blood sugar steady. As such, whole fruits rank as the best weight loss-friendly foods on our list.

Salmon

Salmon has been proven to boost metabolism by causing the body to burn more fat. This is because of omega 3 fatty acids, which effectively reduce inflammation and blood sugar imbalance.

Salmons’ high protein content also provides a steady source of energy that lasts throughout the day. The fats in salmon help your body absorb minerals such as calcium and magnesium, which provide yet another boost to your metabolism.

Coffee

Research indicates that drinking coffee can help you burn up to 300 calories more per week due to its thermogenic properties. Furthermore, it raises metabolism by almost 10 percent for several hours after being consumed. Coffee is naturally calorie-free, which makes it one of the best weight loss foods.

Coconut oil

Although coconut oil is high in fat, it is proven to improve metabolism by up to 15 percent. This is because of its ability to boost thyroid function and reduce insulin resistance. According to the American Journal of Clinical Nutrition, regular consumption of coconut oil can reduce abdominal fat loss by as much as 30%.

Green tea

Green tea is also one of the best weight loss-friendly foods and contains catechins that prevent the body from absorbing excess carbs. It also promotes weight loss by burning fat and increasing metabolism slightly for several hours after being consumed.

Green tea also contains small amounts of caffeine, which helps burn more calories throughout the day without doing any physical activity.

Leafy greens

Leafy greens are rich in fiber and antioxidants. They help combat hunger cravings by stabilizing blood sugar levels. Leafy greens also contain virtually no calories, which makes them an ideal weight loss-friendly food.

Berries

Berries are excellent for losing weight because they suppress the appetite and make you feel fuller than processed foods packed with simple sugars. Berries are high in fiber content as well as phytonutrients that promote healthy cell regeneration.

Eating berries on a regular basis can help reduce belly fat, especially when combined with a diet consisting of 90% whole foods and 10% lean meats.

Whole grains/cereals

Whole grains provide slow-burning carbohydrates and fiber to promote healthy digestion. They help increase satiety, which makes it easy to reduce caloric intake throughout the day.

Whole grains are also rich in antioxidants that reduce inflammation and promote overall health while preventing excess fat gain.

Nuts/seeds

They are high in proteins and fiber content which helps curb your appetite for longer periods than fruits or dairy products. Nuts are rather high in calories, but they can be consumed in moderation to lose weight without having a negative impact on your health.

Chia seeds

Several studies indicate that people who used chia seeds as snacks lost more than twice the weight compared to those who consumed snack foods high in simple sugars. Chia seeds are also high in fiber, antioxidants, and other nutrients that help stabilize blood sugar levels.

Full fat yogurt

Full-fat yogurt is high in protein and calcium. It has been proven to promote weight loss by reducing calorie intake, improving digestion, and keeping blood sugar levels stable.

Full-fat yogurt will help you lose more belly fat than low-fat dairy products. Yogurt also contains many less simple sugars than fruit juices and processed snacks, making it one of the best weight loss-friendly foods on this list.

Parmesan cheese

Cheese is a good source of casein protein that can reduce hunger cravings for several hours after consumption. This is because casein digests slowly to raise insulin levels as quickly as whey or soy proteins do. Cheese also stimulates the release of leptin, which is a hormone that makes you feel full.

Fruits and vegetables

They help curb your appetite without leading to excess fat gain because they are low in calories but very high in fiber content. They also contain tons of antioxidants that reduce stress, anxiety and promote overall health while helping burn fat on a cellular level.

Avocados

Avocados are rich in healthy fats that promote weight loss by increasing metabolism and reducing hunger cravings. They also contain linoleic acid, which can increase lean muscle mass while reducing body fat composition. Avocados also have several other vitamins and minerals that help regulate blood sugar levels and boost the immune system.

Chili peppers

Chili peppers contain Capsaicin, which stimulates thermogenesis to speed up your metabolism slightly for about 30 minutes after being consumed. Eating spicy foods may be one of the best ways to burn belly fat, especially when combined with full-fat yogurt or avocado salad.

In Conclusion

Weight loss-friendly foods should stabilize blood sugar levels, contain tons of vitamins and minerals, and help reduce hunger cravings without leading to excessive fat gain. Eating the right foods can make losing weight easier, but you might also want to increase your activity level a little bit to achieve maximum results.

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EXERCISES

Murph Crossfit Workout For Fast Weight Loss [Beginner’s Guide]

Weight loss exercise is one of the most sort after lifestyle recovery plan. When you have built up lots of unhealthy weight with excess calories, there are sure ways that you can use to regain natural health. Moreover, you do not want to keep working out without fast results. Shedding weight really fast and burning extra pounds of calories is crucial. Exercises meant to help you lose weight fast are vigorous, engaging and versatile. The Murph crossfit workout is one of those exercises that will help you lose unwanted weight fast. The exercise and routine, is not only meant for army men but it’s good for anybody. This exercise named after an experienced cross fitter Michael Murphy who was one of the New York Seal, but was later killed in Afghanistan on June, 2008.

The Murph Crossfit Workout Basics

In this engaging weight loss routine, it will entail a series of workout reps. Each Rep, is succeeded by another rep that is more intense than the preceding Rep. This makes this kind of workout routine a success due to its engaging and high intensity exercise. The recovery time before you jump into the next Rep is really short, to keep you aggravated for long without losing psyche and morale.The Murph crossfit workout for fast weight loss will entail;

1 Mile run

300 air squats

200 push ups

100 pull-ups

1 mile run.

This is literary how engaging this exercises could be. Other than losing weight, a well done Murph crossfit workout will help you achieve an excellent body shape, lean body and an amazing healthy weight. It’s advisable to partition the squats, push-ups and pull ups in a reliable recovery time to avoid unnecessary muscle tears, fatigue and after-work out problems. To make it more intense, you may put on a heavy weight body armor or vest to increase strength and endurance. In addition, finishing your workout with a 1 Mile run is a MUST.

Murph crossfit workout For a beginner

As mentioned earlier, this weight loss routine is highly intensive and starting it is not easy. However, as a beginner, there are effective sets of this workout that will help you gain positive results. Another great weight loss workout that will burn extra pounds of fat and calorie are Burpees exercise for weight loss. They are equally intense as the Murph Crossfit workout. For many weight loss starters, the Murph 200 push-ups are the hardest to complete.

One great schedule is the 5-10-15 Scheme;

This is a common scheme where many people succeed in. It entails a set of 20 Reps with 5 Pull-ups, 10 Push-ups and finally 15 squats. For a beginner, its advisable to shake out the hands after every five reps to avoid tiring fast.

Another great Rep scheme is the 5-5-5-15

This particular scheme will help you recover if push-ups are a problem. It will involve 20 rounds of 5 Pull-ups, 5 push-ups, consequent 5 push-ups and finally 15 squatts.

Scheduling the whole workout in sets of 20 Reps is a great way to ensure that you achieve great results. To reduce excessive burnout regardless of the set you choose to take will heavily depend on how you partition your workout.

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EXERCISES

Burpees Exercise – Perfect Burpee Workout [Fast Weight Loss]

Many people in the world over are looking for ways to shed extra weight, and burn extra calories. They want to get their bodies in the right shape, extra lean and maintain great muscle mass. A wide variety of ways are available to achieve this. To lose weight effectively, maintaining healthy meal plans is a good way, combined with exercises. Burpees exercise is one of those weight loss workout plans that will help you shed weight and achieve a great muscle mass. There are many benefits of doing burpees exercise as they are cost-effective and can be performed almost anywhere.

They are best performed at home. However, you can still practice doing burpees exercise at your gym. It focuses on most parts of the body; the arms, legs, glutes, chest, shoulders, belly etc. other than weight loss, these exercises are good for other health problems such as heart diseases. It increases the heart rate and thus great blood flow. Burpees exercise is a highly intensive kind of workout that helps burn calorie as well as burn body fat. They are the best exercises that will keep your lungs functioning optimally, your heart thumping and your muscles toning up.

Basics to doing Burpees Exercise

To achieve maximum results, burpees exercise involves four variations of workouts. It mainly focuses on a wide variety of joint movements, body muscles and general body strength. Weight loss workouts seek to improve and enhance the body’s metabolism while keeping your heart rate high. Additionally, these exercises help to burn body fat. This is possible through excessive sweating as they are vigorous and engaging.

Burpees exercises focuses on your whole body. They focus on your upper body, as well as your lower body. Weight loss exercises such as this, will focus on; shoulders, the arm (triceps and biceps), hamstrings, the Abs, quads and the glutes. These muscle combination makes your body maintain a healthy shape, burn calorie and shed weight in a healthy way. Burpees exercise is generally a combination of squats, jumps and push ups. Consequently, with this combination, more pressure is put on the muscles.

The benefits of doing Burpees Exercise

This type of exercises are the best that will help you shed extra weight as they are a combination and improvement of your aerobic exercises. Moreover, they are exercises that will strengthen your other workout exercises without the help of any particular equipment. The main aim of burpees exercise is to enhance bodily flow of oxygen as well as keep you feeling energetic throughout the day. Even though, they are not cardio exercises, they will enable you achieve a lot that wouldn’t be gained through jogging.

Burpees exercise are great core workout exercises that improves the strength of your muscles. Since they are a high resistance kind of training workouts, these exercises offer continuous muscle contraction thus improving muscle endurance and strength.

The main achievements of Burpees exercise are a lean body, healthy weight loss, fat burning and muscle gain. All these benefits can be achieved in the least time compared to other workouts you could possibly engage in. This makes burpees exercise the best kind of exercises to do at home, without a trainer or any specific training kit.

The Best Burpees Variations

A wide variety of burpees workout routine are available. To achieve the best result in these exercises for your weight loss, there are 5 variations that will ensure maximum fat and calorie burn. Each of the variation, will ensure you get a great body shape, lean muscle mass, and healthy weight. Moreover, you will be able to incorporate a number of the variations together, to achieve maximum results.

Basic Burpee

In this variation, you will have to jump up, and drop while placing your hands outside your feet. You will then have to jump your legs back so that you are in a press-up position. Take your feet back in between your hands. You will have to jump up while clapping your hands over the head. In this form, it focuses on the cardio and quads.

Bastard Burpee

While standing, drop down while placing your hands outside your legs. You will then take your legs back to achieve a press up position. Perform one press up, then get your legs back to in between your hands. Finally, jump up while clapping overhead. This type of exercise, focuses on the chest, triceps, quads and cardio muscles.

Burpee Broad Jump

This is more intense burpees exercise where you drop from a standing position and place your hands outside the feet. Align yourself as if in a press-up position then back to between your hands. From this position, jump up and forward as far as you can get while stretching your hands out to increase momentum. Do this repeatedly to achieve maximum results. This variation basically targets cardio, quads, glutes, and hamstring muscles.

Burpee pull up

A complete rep in this weight loss burpees exercise, you need a pull up bar. You will have to drop from a standing position, get your legs back to achieve a top press-up position, then back to between the hands. Jump on the pull up bar and perform a complete pull up. For a complete pull up, you have to pull up above your hands on the bar. Do this repeatedly to optimally gain results. A pull up burpee exercise focuses on cardio, back and quad muscles.

Burpee Renegade

In a burpee renegade exercise, you will be targeting quad, chest, back, cardio and tricep muscles. You will need dumbbells to hold on each hand as you perform each set of the reps. From a standing position, you will have to drop on the floor with your hands outside your feet, as you hold on the dumbbells. Take the feet back to achieve a press-up position. Brace your core. Row each hand while holding onto the dumbbells still in the press up position.

In Conclusion,

Burpees exercise routine will involve repetition of each variation as many times as possible in a minute. With daily practice, you will notice that these repetitions increase with increase in body strength and endurance. Burpee exercises will offer an enhanced combination of cardio training and strength exercises to keep your metabolism high. As a result, your body will burn pounds of unwanted body fat and melt extra pounds of calories. This makes Burpees a great workout choice. Remember to keep yourself hydrated as these exercises will keep you sweating profusely.

Categories
HEALTHY RECIPES

Fast Weight Loss Recipe – Honey & Apple Cider Vinegar

Losing weight is not as complicated as you may think. Managing weight loss should be healthy, motivating and cost-effective. One of the most common substances that you would use is Honey & Apple Cider Vinegar on weight loss. It has a myriad of characteristics that enhances its ability to suppress weight gain. Preparing apple cider vinegar is easy can be done at home; this is why its an effective weight loss diet plan for weight loss. To make this solution, you need to crash fresh apples, distill them then ferment. Over time, it becomes a liquid that is high in acetic acid.

Benefits of Using Honey for Weight Loss

People around the world like to use apple cider vinegar and honey on weight loss. So, what are the benefits of using honey for weight loss? Adding honey to concentrated apple cider vinegar solution, does not only improve on overall taste of the weight loss diet solution, but also has combined health benefits. It is advisable to use raw and unprocessed honey when dealing with weight.

Honey is one of those natural healthy foods that can be used to cure various lifestyle diseases. It contains a compound known as phenolic that is a powerful antioxidant. Consequently, the body is able to drive away fat-building compounds from the body thus achieving a healthy weight.

Benefits of Honey & Apple Cider Vinegar on Weight Loss

Using Honey & Apple Cider Vinegar on weight loss, offers a complementary weight loss drink, that could help you achieve your weight loss goals. Additionally, this combination improves the quality of your life. Here are other benefits that this combination offers;

Improved Digestion

Each of this component in a weight loss drink, has individual health benefit. Jointly, they achieve a combined positive effect on your body to burn extra calories and unwanted fats. The acidic nature present in apple cider vinegar helps to stimulate digestive enzymes. This stimulation promotes healthy digestion. In addition, this acidity helps breakdown complex food compounds that are available in our foods.

Honey on the other hand, provides a soothing effect to the digestive tract. There are proven health solution to gastro-intestinal problems. One of these solutions, is the ability to breakdown fat components in the intestinal walls, that slowdown digestion of food. So and so, the apple cider vinegar and honey on weight loss is a good combination as well.

General provision to weight loss

Adding honey to healthy weight loss meal plans and drinks, improves on the overall taste of weight loss remedies. It has abilities to get rid of harmful toxins in the same time. It is recommended to consume about 500 Mls of water or alternative weight loss drink, combined with 30 Mls of vinegar and 1 table spoonful of honey.

This combination yields a totaled weight loss effect, that results in accumulation of small quantities of calories. Vinegar and honey, develops a feeling of fullness in the stomach, resulting in abandoning some meals in the day, and generally causing low accumulation of calories, fats and glucose.

Verified and proven studies, have shown that this solution has great abilities to reduce body fat. It helps to tone the body, and reduce waistline size in obese people. If you are stuck on your goals to achieve weight loss goals, Honey & Apple Cider Vinegar , are a good choice for you.

Categories
HEALTHY RECIPES

Apple Cider Vinegar and Baking Soda Weight Loss Recipe

Many people around the world are facing health problems related to lifestyle. Weight gain, obesity and diabetes are the most prevalent disorders that result from unhealthy lifestyles. In this case, we will focus on weight loss. Shedding extra pounds and burning unnecessary fat in the body is widely sort after. People want to achieve leaner, tender and more beautiful body physique. Adding weight, is common in women than mean. This makes them dislike their body shape, and would do almost anything, to get into their natural body shape. This article is discussing about the apple cider vinegar and baking soda recipe.

Apple cider vinegar is a well-known compound that is used globally along with other weight loss diet plans. To yield more positive results, combining it with baking soda is a good choice. Each of this weight loss complements, provides diverse and broad spectrum of benefits, regarding weight loss.

Health Benefits of Apple Cider Vinegar and Baking Soda Recipe

Other than weight loss, a solution of apple cider vinegar and baking soda recipe, proves a sure solution to other health related problems. Unwanted fats and excess weight gain, develops into diabetes and obesity. Varied research shows that, this weight loss recipe reduces the amount of glucose in the body, limiting chances of contracting diabetes. Additionally, taking it an hour before any meal, helps to breakdown food components such as carbohydrates, proteins and so on.

Due to the high acid level of Apple Cider Vinegar, baking soda is used to raise the PH to about 7.0. High acid levels may destroy teeth enamel, baking soda neutralizes this solution to achieve favorable PH levels.

It is advisable to speak to your doctor or dietician before incorporating this recipe into your meals. Continued or long-term intake of apple cider vinegar, leads to reduced potassium levels, and interferes with your bone density. Moreover, if you are on any dieting pill for weight loss, consider if this solution will interact well with your medication.

Apple Cider Vinegar and Baking Soda Recipe for Weight Loss

Among other weight loss meal means you could prepare at home, this recipe is easy and takes the least time when preparing it. The steps you will follow are also defined and easy to follow.

You will require following ingredients to apple cider vinegar and baking soda recipe:

  • 2 tablespoonful of apple cider vinegar.
  • Half teaspoon of baking soda.
  • A short glass of about 100Mls.
  • Peeled and cut orange wedges.

Procedure

  • Measure quarter teaspoon of baking soda and pour in the glass.
  • Add 2 tablespoons of apple cider vinegar into the baking soda.
  • Stir the mixture until all the baking soda is dissolved.
  • Peel and slice the orange wedges.
  • Drink the resultant solution.

This solution has high level of acidity, it therefore has a sour taste. To reduce heightened sour feeling, its advisable to take it all at once, like a shot of alcohol. Eating the orange wedges takes away the sour taste in the mouth. Alternatively, taking some other fruit juice such as pineapple juice will reduce the sour feeling on your throat.

Recommendation

To achieve great results, its advisable to take this recipe three times in a day. It could be in the morning, lunch time, and in the evening. Taking it 20 mins or more before taking your meals is advisable. Try out this weight loss recipe and you will be amazed with the results you achieve. Good Luck!Many people around the world are facing health problems related to lifestyle. Weight gain, obesity and diabetes are the most prevalent disorders that result from unhealthy lifestyles. In this case, we will focus on weight loss. Shedding extra pounds and burning unnecessary fat in the body is widely sort after. People want to achieve leaner, tender and more beautiful body physique. Adding weight, is common in women than mean. This makes them dislike their body shape, and would do almost anything, to get into their natural body shape. This article is discussing about the apple cider vinegar and baking soda recipe.

Apple cider vinegar is a well-known compound that is used globally along with other weight loss diet plans. To yield more positive results, combining it with baking soda is a good choice. Each of this weight loss complements, provides diverse and broad spectrum of benefits, regarding weight loss.

Health Benefits of Apple Cider Vinegar and Baking Soda Recipe

Other than weight loss, a solution of apple cider vinegar and baking soda recipe, proves a sure solution to other health related problems. Unwanted fats and excess weight gain, develops into diabetes and obesity. Varied research shows that, this weight loss recipe reduces the amount of glucose in the body, limiting chances of contracting diabetes. Additionally, taking it an hour before any meal, helps to breakdown food components such as carbohydrates, proteins and so on.

Due to the high acid level of Apple Cider Vinegar, baking soda is used to raise the PH to about 7.0. High acid levels may destroy teeth enamel, baking soda neutralizes this solution to achieve favorable PH levels.

It is advisable to speak to your doctor or dietician before incorporating this recipe into your meals. Continued or long-term intake of apple cider vinegar, leads to reduced potassium levels, and interferes with your bone density. Moreover, if you are on any dieting pill for weight loss, consider if this solution will interact well with your medication.

Apple Cider Vinegar and Baking Soda Recipe for Weight Loss

Among other weight loss meal means you could prepare at home, this recipe is easy and takes the least time when preparing it. The steps you will follow are also defined and easy to follow.

You will require following ingredients to apple cider vinegar and baking soda recipe:

  • 2 tablespoonful of apple cider vinegar.
  • Half teaspoon of baking soda.
  • A short glass of about 100Mls.
  • Peeled and cut orange wedges.

Procedure

  • Measure quarter teaspoon of baking soda and pour in the glass.
  • Add 2 tablespoons of apple cider vinegar into the baking soda.
  • Stir the mixture until all the baking soda is dissolved.
  • Peel and slice the orange wedges.
  • Drink the resultant solution.

This solution has high level of acidity, it therefore has a sour taste. To reduce heightened sour feeling, its advisable to take it all at once, like a shot of alcohol. Eating the orange wedges takes away the sour taste in the mouth. Alternatively, taking some other fruit juice such as pineapple juice will reduce the sour feeling on your throat.

Recommendation

To achieve great results, its advisable to take this recipe three times in a day. It could be in the morning, lunch time, and in the evening. Taking it 20 mins or more before taking your meals is advisable. Try out this weight loss recipe and you will be amazed with the results you achieve. Good Luck!

Categories
FAST WEIGHT LOSS

How to Loss Baby Weight Fast After Pregnancy

There is no moment in life that overwhelms a woman with happiness than when she is expecting a newborn. It is usually a blissful moment that keeps her heart pounding with great anxiety and positive expectations. However, this joy brings along devastating health disorders and problems. Gestational diabetes and weight gain is one of the disorders. There are many tips to go about how to loss baby weight after pregnancy. A variety of the disorders could be managed before delivery of the newborn, while others have to be controlled and maintained after birth.

Great tips to loss baby weight after pregnancy

If you are seeking to loss baby weight after pregnancy, we will discuss top tips that will ensure you achieve your weight loss goals within the first two months after pregnancy.

1. Breastfeeding

Breastfeeding is one of the sure ways you can yield fast results in loosing baby weight. When breastfeeding, your body is able to burn a higher amounts of calories. In a day, the body burns a total of 2700 calories or more. Many women are able to lose baby weight with breastfeeding. For the first six months of childbirth, your baby lives entirely on breast milk. This makes it a comprehensive way to lose baby weight since you don’t have to go an extra mile in breastfeeding.

In rare cases, after six months when you start introducing your baby to solids, many women begin gaining weight all over again. When this happens, you have to resort to other Weight loss practices that will control calorie and fat build up.

2. Get enough Sleep

Newborns are sometimes troublesome. They do not sleep for long without waking up. As a mother, you have to wake up with him/her. Your usual sleeping routine becomes disrupted and you no longer can be able to get enough sleep. Getting enough sleep is good for a person’s health. There are many health benefits that are associated with sleep. Digestive system disorders are common when you do not get enough sleep. This leads to poor digestion and absorption of nutrients into the body. Consequently, this leads to weight gain. If you want to lose baby weight after pregnancy, you have to sleep when your baby sleeps or else maximize on the time when you sleep.

3. Eat right and exercise

For you to shed those extra pounds of weight, you have to prepare weight loss diet plans that will get the right food components into your body without adding up fat and calories. These diets, will dictate what you eat, the right quantities and their health benefits. In fact, there are hundreds of weight loss recipes that you can prepare at the comfort of your home.

Exercising is another great weight loss track. Cardio exercises as well as weight lifting helps reduce on belly fat and enhances blood flow respectively. Do not push your body too much, perform the exercises one day at a time until you can be able to do strenuous ones.

Loosing baby weight is not difficult as would think. Incorporate these tips into your living and you will develop the right body shape, self-esteem and general outlook of your life.

Categories
DIETS

Apple Cider Vinegar Diet For Weight Loss

There is a wide variety of ways you can use to achieve your weight loss goals. Ranging from exercise and workout routines, to weight loss diet plans, Apple cider vinegar diet plan is one of the most effective ways to drop extra pounds. For decades, this technique has been used to maintain a lean body and healthy slimming. Including apple cider vinegar in your weight loss program, will offer great benefits to your body. Below is a discussion of these health benefits and fat burning abilities that you will experience when using it.

Health Benefits of an Apple Cider Vinegar Diet For Weight Loss

Incorporating apple cider vinegar diet program into your routine, does not necessarily mean replacing any other weight loss meal plan that you could be using. However, it serves as a complementary weight loss diet. Your program to lose weight becomes a more solid and perfect tool to burn unwanted fat. Cumulatively, this means shedding excess weight, to achieve your natural body shape. Moreover, your metabolism rate will be enhanced and improved to use and absorb necessary nutrients in your meals.

There are other advantages that will feature in an apple cider vinegar diet for weight loss. Here is the list;

1. Cholesterol, Blood sugar and Blood pressure Control

Apple cider vinegar contains Potassium, an effective element for a number of health programs. Potassium helps to “thin” blood in some way. By doing this, it lowers blood pressure levels which is a common problem among overweights.

Cholesterol is another threatening compound that affects the heart. High levels of accumulated cholesterol, results in heart attacks and stroke. Apple cider vinegar weight loss diet contains high content on fiber. Combined with other effective enzymes of the body, they work to lower cholesterol levels in the body.

Moreover, excess weight gain results in high levels of blood sugar or glucose which triggers insulin response. In this case, diabetes becomes a risky factor. The amount of fiber in the diet, acts as a preventive measure for contracting diabetes, through controlling the action of insulin and amount of glucose in the blood.

2. Digestion and bone density benefits

There are many nutrients that are present in an apple cider vinegar weight loss diet. It contains high levels of Manganese, Calcium and Magnesium. Each of these elements helps to improve on the structure of the bones. Thus maintaining healthy weight and bone mallow.

Moreover, the presence of hydrochloric acid and pepsin in an apple cider vinegar diet helps to enhance digestion. Again, it helps breakdown the food we eat properly.

This weight loss diet regimen, has detoxifying abilities which means it cleanses specific fat building compounds out of the body system. Combined with a high metabolism effect, weight loss becomes achievable. Importantly, these combined characteristics of apple cider vinegar weight loss diet plan exhibits results in less than two weeks.
In conclusion

Apple cider vinegar weight loss diet plan enables the body to shed extra weight due to its ability to reduce the glycemic response of the food we consume. This response helps give preference to healthy absorption of the right food components. Thus regulating the amount of fat and blood sugar conversion.

Categories
DIETS

How to Prepare Weight Loss Diet Plan at Home

A good healthy meal is one of the sure ways that would help you lose weight. With a good weight loss diet plan will help you succeed in shedding extra weight. Preparing these meals at home is easy, effective and versatile. Equipping yourself with in-depth knowledge on how to prepare these meals at home, is cost effective and flexible. Additionally, with these weight loss diet plan, it will offer as educational guide. You will be able to know the right foods that will burn extra pounds of calories, the right amount of these foods and the right time to take them.

Tips to creating Incredible Weight Loss Diet Plan.

There are a variety of guidelines that will help you create incredible meal plans that will help you burn more calories that are converted into body fat. These tips are flexible, you do not have to follow any particular order.

1. Create easy flexible meal plans

With limited time within our busy schedules, spending time in the kitchen is rare. Though most of the people are novices in the kitchen, they can be able to prepare a meal or two. It is recommended to begin with weight loss diet plan that is easy and familiar. Don’t go for unknown and complicated meals.

2. Adopt a completely Nutritious diet

Nutrition is important for any health program. Whether you are on weight loss or detoxification programs, intake of healthy and nutritious meals is beneficial to the body. Intake of healthy proteins, fats, vegetables, snacks and fruits. Cumulatively, this will keep your body healthy in the long run.

3. Eat at the right times

Time is a limited resource, we try to maximize it however possible. Achieving your weight loss goals is dependent upon doing the right things at the right time. Weight gain and fat accumulation occurs commonly to people with no specific meal times. There are natural meal times when we should take breakfasts, lunch, dinner, supper and so forth. Generally, there should be a 4 – 5 hour meal time difference between meals. For instance, you can take your breakfasts at 7 AM, Have your lunch at Noon, and take dinner at 7 PM.

4. Plan your meals on Excel Format

Factual display of your meal plans on an excel document format is important. On one column you could have a particular food component, while on the other you could display its health benefits. Moreover, it can help you create recipes of varying meal plan options. It’s important to print this document and stick it on your kitchen wall.

Having one type of weight loss diet plan is monotonous and leads to boredom. Incorporating a number of diet plans, enhances your weight loss goals. In conclusion, experimenting a number of weight loss diet plans allows you to have a broad variety of dishes. These meal plans should be versatile, delicious and yield fun. The amount of every healthy food component is important. Focus to your weight loss meal diet plan with great determination for positive results.

Categories
FAST WEIGHT LOSS

How to Loss weight Fast – 15 Sure Ways

There are many people in the world today who are focused on shedding excess body fat. There are varying reasons, as to why you would want to lose weight. Whether you want to gain a better shape, develop a routine to keep fit or to shed extra pounds, it is not going to be an easy task. Adopting a healthy lifestyle to get you in the right shape and engaging in a number of workout exercises, are sure ways to weight loss.

There are a number of ways you could go about weight loss. Below is a discussion of 15 sure proof ways that will not only get help you lose weight but also lead a healthier life.

1. Regular and Routine Workouts

Having specific days when you will be working out is a great way to avoid skipping your exercises. Having regular and routine workouts will help your body adopt to the new lifestyle to weight loss. Setting specific days of the work when you will be working out is important. This will help you schedule your daily activities and allocate specific and adequate time to work out.

2. Have a variety of workout Exercises in your Routine

When you are used to specific workout routines, the body gets used to it and becomes resistant. Incorporating a variety of exercises in your workout routine will help you gain positive results to weight loss. Switching between exercises helps you burn fat around every single part of the body. As a result, you will achieve general weight loss in your body.

3. Gang up for those Workout Routines

Engaging in activities as group is motivating. If you are looking into weight loss, there are many people who have equal needs to lose weight. Teaming up with such a group of people does not only help you stick to the weight loss routines but also keeps you accountable. When some of the activities seem challenging, this team will be able to motivate you and psyche you up.

4. Perform your Workouts in the Morning

Working out in the morning keeps your body energized throughout the day. It’s a good way to burn extra calories before setting out to other activities of the day. Much of the fat and excess energy builds up during the night when we’re sleeping. To use up this extra energy in the morning improves on your metabolism. Working out in the morning, ensures that your weight loss routines are not skipped after busy schedules of the day.

5. Burst Training

Burst training is one of those weight loss exercises that exhibit results really fast. This type of exercise involves short and high-intensity workouts with slower and shorter recovery phase. For those people who have tight schedules, burst training keeps you active for about 48 hours. As a result, your metabolism stays elevated and active for a long period of time. Burst training is one sure way to losing excess weight.

6. Include Weight Lifting in your Weight loss Workouts

Weight loss exercises do not only include cardio and other vigorous exercises. Including strength workout training is a good choice as well. Lifting weights helps you build lean muscle, consequently enabling you lose inches of fat. Weight lifting helps elevate metabolism even after leaving the gym. Weight lifting helps lose much of belly fat and general body fat.

7. Hire a Skilled Personal Trainer

Personal trainers are skilled in a variety of exercises. They know the right exercise that would work best with a person. If you are seeking keep fit, adopt a healthy lifestyle or just want to lose weight, a personal trainer is able to recommend exercises that will achieve maximum weight loss. Being an individual with special conditions such as health or injury, they will recommend the right customized exercises. Teaming up as group to hire a personal trainer is cost-effective. It will help you share on overall costs of the weight loss routine.

8. Drink plenty amount of Water

Sometimes we ignore the benefits of taking water. Water helps to keep the body hydrated throughout the day. It helps improve and accelerate the rate of metabolism. As a result, the body is able to lose overall excess weight. Unlike other drinks that we chose as alternatives to quench our thirst, water has no calories. It therefore has no chances of building any pinch of fat. Health professionals recommend taking 6 to 8 glasses of water everyday. Other than attributes to weight loss, water helps to get rid of toxins in the body.

9. Take on Healthy Snacks

Having a healthy diet is one of those great ways that enhance weight loss. Sometimes it is recommended to skip meals. As an alternative, snacks are the foods that we rush for when we are hungry. There are a variety of snack vending machines and joints around. These snacks do not have enough value on components that will help you achieve weight loss. Taking personal snacks is important. In this case, you are able to prepare healthy snacks that you can take while on the gym, when at school or carry when you go to work. You will have to prepare snacks that are low on calories and ones that help burn excess fat.

10. Natural Green Tea

Many people are seeking to losing weight naturally as opposed to taking weight loss pills or other artificial regimens. Green tea, is one those natural ways that would help in your weight loss endeavor. Drinking herbal teas such as green, black or white tea, helps accelerate metabolism. Studies have proved that green tea has high abilities to help you lose weight due to its high content on catechins. Drinking 3 to 4 cups of green tea daily is recommended.

11. Stack up with food that are high on fiber

Fiber is one of the healthy food components. In the case of weight loss, fiber keeps you feeling full for longer hours in the day. They help reduce sugar cravings that cumulatively builds up calories and body fat. Taking foods that are high on fiber, will reduce your snacking activities that degenerates into unhealthy fat. It is recommended to take 30 – 40 grams of fiber daily.

12. Prepare meals at home

Many people are novices in the kitchen. However, preparing your meals at home, will help you focus on the right portions of each food component that is in your meals. Preparing snacks and whole foods at home, helps to overall control the ingredients you put into every meal. In this case, you will have the right to use the right oils and fats in your foods. The advantage of doing this, you will not have to dispose your favorite foods and flavors. There are a wide variety of recipes that you can prepare at home for your weight loss routine.

13. Avoid grains in your meals

Grains are known to provide healthy starches. However, incorporating grains in your meals will negatively affect your weight loss routine. You will gain extra pounds. Grains contains gluten, this component increases inflammation in the body and general strain on the digestive system. Additionally, grains have high levels of carbohydrates. Carbohydrates are broken down into sugars that the body stores as fat. With continued intake, these fats will have cumulative effect on your weight.

14. Fat burning herbs for Weight Loss

Herbs are one of the best natural weight loss components. Though most of healthy diets do not recommend intake of herbs in the diet, stacking some into your diet will help you on weight loss. These herbs are known to burn excess body fat. Additionally, they burn calories stored in the body. Some of the known weight loss herbs include Cayenne pepper, cinnamon, dandelion, turmeric and others. Using these herbs in your recipes, will help you lose weight.

15. Body cleansing and detoxification

Detox and cleansing is one of the top ways you can lose weight. Excess body weight is a lifestyle disorder, heavily dependent on the food we eat. When we take up poor nutrition in our diet, the body develops major complications alongside excess weight. When you notice symptoms associated with nutrition, a body cleanse or detox is one great way to reduce toxins in the body as well as burn excess fats and calories.

To effectively do naturally and on a low-budget, taking fresh fruit and vegetable juices will help detoxify the body. These natural detoxifiers, contain nutrients and vitamins that are important aspects of natural detox.

To sum up,

Weight loss do not have to be a difficult or costly experience. Adopting a couple of the tips discussed above will help you shed unnecessary weight. Exercises will help burn extra calories that builds up into fat over time. Healthy foods, will enhance your efforts to control and maintain healthy weights. Weight loss, keeping fit and adopting a healthy lifestyle is simple. Taking your routine a day at a time, will help you achieve significant results in the least time possible. There you go, Good Luck!

Categories
Breakfast Entree

Blueberry Buttermilk Pancakes

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Blueberry Maple Pancakes

Recipe by Diabetic DietCuisine: BreakfastDifficulty: Easy
Servingsservings
Prep time

10

minutes
Cooking time

10

minutes
Calories

250

kcal

Ingredients

  • 3/4 cup milk

  • 1 cup flour

  • 2 tablespoons sugar

  • 1 teaspoon baking powder

  • 1/2 teaspoon salt

  • egg

  • 2 tablespoons melted butter

  • 1+ cup fresh blueberries

Directions

  • In a large bowl, sift together flour, salt, baking powder and sugar. In a small bowl, beat together egg and milk. Stir milk and egg into flour mixture. Mix in the butter and blueberries.
  • Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.
Categories
Dessert

The Perfect Chocolate Chip Cookie

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“Making these with my kids was as much fun as eating them!”

-Anonymous

Sit amet nulla facilisi morbi tempus iaculis. Lobortis scelerisque fermentum dui faucibus in ornare quam viverra orci. Justo eget magna fermentum iaculis eu non. Tempus urna et pharetra pharetra massa massa ultricies mi. Feugiat scelerisque varius morbi enim nunc faucibus a pellentesque sit. Elit ullamcorper dignissim cras tincidunt lobortis feugiat vivamus at augue.

Sit amet nulla facilisi morbi tempus iaculis. Lobortis scelerisque fermentum dui faucibus in ornare quam viverra orci. Justo eget magna fermentum iaculis eu non. Tempus urna et pharetra pharetra massa massa ultricies mi. Feugiat scelerisque varius morbi enim nunc faucibus a pellentesque sit. Elit ullamcorper dignissim cras tincidunt lobortis feugiat vivamus at augue. Lectus arcu bibendum at varius vel pharetra vel. Purus semper eget duis at. Sapien faucibus et molestie ac. Nunc sed augue lacus viverra vitae congue eu consequat. Dolor sed viverra ipsum nunc.

Feugiat nibh sed pulvinar proin gravida hendrerit lectus. Purus faucibus ornare suspendisse sed nisi. Ipsum dolor sit amet consectetur adipiscing elit ut. Rhoncus mattis rhoncus urna neque viverra justo nec. Risus sed vulputate odio ut enim blandit. In massa tempor nec feugiat nisl pretium. Aliquam id diam maecenas ultricies mi eget mauris pharetra et. Tincidunt arcu non sodales neque sodales. In dictum non consectetur a erat. Viverra mauris in aliquam sem fringilla ut morbi tincidunt augue. Urna et pharetra pharetra massa. Metus vulputate eu scelerisque felis imperdiet. At in tellus integer feugiat scelerisque varius morbi enim. Sit amet est placerat in egestas erat.

Feugiat nibh sed pulvinar proin gravida hendrerit lectus. Purus faucibus ornare suspendisse sed nisi. Ipsum dolor sit amet consectetur adipiscing elit ut. Rhoncus mattis rhoncus urna neque viverra justo nec. Risus sed vulputate odio ut enim blandit. In massa tempor nec feugiat nisl pretium. Aliquam id diam maecenas ultricies mi eget mauris pharetra et. Tincidunt arcu non sodales neque sodales. In dictum non consectetur a erat. Viverra mauris in aliquam sem fringilla ut morbi tincidunt augue. Urna et pharetra pharetra massa. Metus vulputate eu scelerisque felis imperdiet. At in tellus integer feugiat scelerisque varius morbi enim. Sit amet est placerat in egestas erat.

The Perfect Chocolate Chip Cookie

Recipe by Diabetic DietCuisine: DessertDifficulty: Easy
Servings

24

cookies
Prep time

20

minutes
Cooking time

12

minutes
Calories

400

kcal

Ingredients

  • 1 cup softened butter

  • 1 cup white sugar

  • 1 cup brown sugar

  • 2 eggs

  • 2 teaspoons vanilla extract

  • 1 teaspoon baking soda

  • 2 teaspoons hot water

  • 1 tablespoon salt

  • 3 cups all-purpose flour

  • 2 cups semisweet chocolate chips

Directions

  • Preheat oven to 350 F.
  • Cream together the butter, white sugar, and brown sugar until smooth. Beat in the eggs one at a time, then stir in the vanilla. Add in water, baking soda and salt. Stir in flour, chocolate chips, and nuts. Drop by large spoonfuls onto cookie sheet.

  • Bake for about 10 minutes in the preheated oven, or until edges are nicely browned.

Notes

  • This recipe contains too much salt.
Categories
Dessert

French Buttercream Macarons

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Nunc eget lorem dolor sed viverra ipsum nunc. Arcu bibendum at varius vel pharetra vel turpis nunc eget.

Purus in mollis nunc sed id. Malesuada pellentesque elit eget gravida cum sociis. Tellus elementum sagittis vitae et leo. Enim sed faucibus turpis in. Egestas integer eget aliquet nibh praesent tristique. Augue neque gravida in fermentum et sollicitudin ac. Semper auctor neque vitae tempus quam pellentesque. Adipiscing bibendum est ultricies integer quis. Elementum nibh tellus molestie nunc non blandit massa enim nec.

Purus in mollis nunc sed id. Malesuada pellentesque elit eget gravida cum sociis. Tellus elementum sagittis vitae et leo.

Enim sed faucibus turpis in. Egestas integer eget aliquet nibh praesent tristique. Augue neque gravida in fermentum et sollicitudin ac. Semper auctor neque vitae tempus quam pellentesque. Adipiscing bibendum est ultricies integer quis. Elementum nibh tellus molestie nunc non blandit massa enim nec.

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Nunc eget lorem dolor sed viverra ipsum nunc. Arcu bibendum at varius vel pharetra vel turpis nunc eget.

Nunc eget lorem dolor sed viverra ipsum nunc. Arcu bibendum at varius vel pharetra vel turpis nunc eget.

French Buttercream Macarons

Recipe by Diabetic DietCuisine: Dessert, FrenchDifficulty: Difficult
Servings

10

servings
Prep time

45

minutes
Cooking time

40

minutes
Calories

400

kcal

Ingredients

  • Buttercream Filling
  • 2 Cups confectioners’ sugar

  • 6 oz Raspberries

  • 1 Tsp. vanilla extract

  • 1/2 Tsp. coconut extract (optional)

  • 2 Tablespoons coconut milk

  • 2 sticks salted butter, softened

  • 1 vanilla bean, seeds scraped out

  • Macarons
  • 1 3/4 Cups confectioners’ sugar

  • 1 1/4 Cups almond flour

  • 1/4 Cup coconut flour

  • 2/3 Cup egg whites

  • 3 T granulated sugar

  • 1-3 drops red or pink food coloring (optional)

Directions

  • For the Macarons
  • Preheat the oven to 300 degrees F using the convection setting. Line 3 baking sheets with silicone mats. Measure the confectioners’ sugar and almond flour by spooning them into measuring cups and leveling with a knife. Transfer to a bowl; whisk to combine.
  • Sift the sugar-almond flour mixture, a little at a time, through a fine-mesh sieve into a large bowl, pressing with a rubber spatula to pass through as much as possible. It will take a while, and up to 2 tablespoons of coarse almond flour may be left; just toss it
  • Beat the egg whites, cream of tartar and salt with a mixer on medium speed until frothy. Increase the speed to medium high; gradually add the superfine sugar and beat until stiff and shiny, about 5 more minutes.
  • Bake the first batch until the cookies are shiny and rise 1/8 inch to form a “foot,” about 20 minutes. Transfer to a rack to cool completely. Repeat, using a double sheet for each batch. Peel the cookies off the mats and sandwich with a thin layer of filling (see below).
  • For the Filling
  • Tint the batter with 2 drops neon pink gel food coloring; flavor with almond extract. Fill with seedless raspberry jam (you’ll need about 3/4 cup).
  • Use a clean piping bag to pipe the filling on top of the bottom cookie. Now place another cookie on top. Repeat with the remaining cookies and filling.
Categories
Entree Italian

The BEST BBQ Chicken Pizza

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Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Nunc eget lorem dolor sed viverra ipsum nunc. Arcu bibendum at varius vel pharetra vel turpis nunc eget. Purus in mollis nunc sed id. Malesuada pellentesque elit eget gravida cum sociis. Tellus elementum sagittis vitae et leo. Enim sed faucibus turpis in. Egestas integer eget aliquet nibh praesent tristique. Augue neque gravida in fermentum et sollicitudin ac. Semper auctor neque vitae tempus quam pellentesque. Adipiscing bibendum est ultricies integer quis. Elementum nibh tellus molestie nunc non blandit massa enim nec.

Quis varius quam quisque id diam vel quam elementum pulvinar. Varius vel pharetra vel turpis nunc eget lorem. Lacinia quis vel eros donec ac odio tempor orci. Rhoncus est pellentesque elit ullamcorper dignissim. Lacus vestibulum sed arcu non odio euismod lacinia at. Amet tellus cras adipiscing enim. Cursus risus at ultrices mi tempus imperdiet nulla. Viverra maecenas accumsan lacus vel facilisis. Turpis cursus in hac habitasse. Tempor orci dapibus ultrices in iaculis nunc sed augue lacus. Tortor aliquam nulla facilisi cras fermentum odio eu. Pulvinar etiam non quam lacus suspendisse faucibus interdum posuere. Sit amet purus gravida quis blandit. Cras fermentum odio eu feugiat pretium. Volutpat odio facilisis mauris sit.

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Nunc eget lorem dolor sed viverra ipsum nunc. Arcu bibendum at varius vel pharetra vel turpis nunc eget. Purus in mollis nunc sed id. Malesuada pellentesque elit eget gravida cum sociis. Tellus elementum sagittis vitae et leo. Enim sed faucibus turpis in. Egestas integer eget aliquet nibh praesent tristique. Augue neque gravida in fermentum et sollicitudin ac. Semper auctor neque vitae tempus quam pellentesque. Adipiscing bibendum est ultricies integer quis. Elementum nibh tellus molestie nunc non blandit massa enim nec.

Sit amet nulla facilisi morbi tempus iaculis. Lobortis scelerisque fermentum dui faucibus in ornare quam viverra orci. Justo eget magna fermentum iaculis eu non. Tempus urna et pharetra pharetra massa massa ultricies mi. Feugiat scelerisque varius morbi enim nunc faucibus a pellentesque sit. Elit ullamcorper dignissim cras tincidunt lobortis feugiat vivamus at augue. Lectus arcu bibendum at varius vel pharetra vel. Purus semper eget duis at. Sapien faucibus et molestie ac. Nunc sed augue lacus viverra vitae congue eu consequat. Dolor sed viverra ipsum nunc.

Feugiat nibh sed pulvinar proin gravida hendrerit lectus. Purus faucibus ornare suspendisse sed nisi. Ipsum dolor sit amet consectetur adipiscing elit ut. Rhoncus mattis rhoncus urna neque viverra justo nec. Risus sed vulputate odio ut enim blandit. In massa tempor nec feugiat nisl pretium. Aliquam id diam maecenas ultricies mi eget mauris pharetra et. Tincidunt arcu non sodales neque sodales. In dictum non consectetur a erat. Viverra mauris in aliquam sem fringilla ut morbi tincidunt augue. Urna et pharetra pharetra massa. Metus vulputate eu scelerisque felis imperdiet. At in tellus integer feugiat scelerisque varius morbi enim. Sit amet est placerat in egestas erat.

The BEST BBQ Chicken Pizza

Recipe by Diabetic DietCuisine: AmericanDifficulty: Easy
Servings

4

servings
Prep time

30

minutes
Cooking time

20

minutes
Calories

450

kcal

This has become a Friday night tradition in our home! We hope you enjoy it as much as we do.

Ingredients

  • 1 pizza dough (not frozen)

  • 1/3 cup BBQ sauce, more if needed

  • 1-2 cups shredded chicken

  • 2 cups mozzarella cheese

  • 1/4 cup red onion slices

  • Roasted red tomatoes

Directions

  • Preheat oven to 425°F. 
  • Roll out the pizza dough if needed. Lightly brush oil on a pizza stone or large baking sheet, then place dough onto stone or pan. 
  • Place 1/4 cup BBQ sauce on the pizza dough with a spoon. Mix the remaining BBQ sauce together with the chicken. 
  • Sprinkle cheese over the dough and then add the chicken, onions and roasted red tomatoes.
  • Bake for 18-22 minutes, or until golden brown. Remove from oven and top with fresh cilantro.
Categories
American Entree

Smoky Chipotle Burger Patties

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Nunc eget lorem dolor sed viverra ipsum nunc. Arcu bibendum at varius vel pharetra vel turpis nunc eget. Purus in mollis nunc sed id.

Feugiat nibh sed pulvinar proin gravida hendrerit lectus. Purus faucibus ornare suspendisse sed nisi. Ipsum dolor sit amet consectetur adipiscing elit ut. Rhoncus mattis rhoncus urna neque viverra justo nec. Risus sed vulputate odio ut enim blandit. In massa tempor nec feugiat nisl pretium. Aliquam id diam maecenas ultricies mi eget mauris pharetra et.

Malesuada pellentesque elit eget gravida cum sociis. Tellus elementum sagittis vitae et leo. Enim sed faucibus turpis in. Egestas integer eget aliquet nibh praesent tristique. Augue neque gravida in fermentum et sollicitudin ac. Semper auctor neque vitae tempus quam pellentesque. Adipiscing bibendum est ultricies integer quis. Elementum nibh tellus molestie nunc non blandit massa enim nec.

Sit amet nulla facilisi morbi tempus iaculis. Lobortis scelerisque fermentum dui faucibus in ornare quam viverra orci. Justo eget magna fermentum iaculis eu non. 

Feugiat nibh sed pulvinar proin gravida hendrerit lectus. Purus faucibus ornare suspendisse sed nisi. Ipsum dolor sit amet consectetur adipiscing elit ut. Rhoncus mattis rhoncus urna neque viverra justo nec. Risus sed vulputate odio ut enim blandit. In massa tempor nec feugiat nisl pretium. Aliquam id diam maecenas ultricies mi eget mauris pharetra et

Feugiat nibh sed pulvinar proin gravida hendrerit lectus. Purus faucibus ornare suspendisse sed nisi. Ipsum dolor sit amet consectetur adipiscing elit ut. Rhoncus mattis rhoncus urna neque viverra justo nec. Risus sed vulputate odio ut enim blandit. In massa tempor nec feugiat nisl pretium. Aliquam id diam maecenas ultricies mi eget mauris pharetra et.

Smoky Chipotle Burger Patties

Recipe by Diabetic DietCuisine: AmericanDifficulty: Easy
Servings

4

servings
Prep time

20

minutes
Cooking time

10

minutes
Calories

400

kcal

Ingredients

  • 1 pound ground beef

  • 3/4 whole panko bread crumbs

  • 1 tablespoon lime juice

  • 2 cloves garlic minced or grated

  • 2 in chipotle chiles adobo from a can minced

  • 1 teaspoon brown sugar

  • 8 teaspoons dried oregano

  • 1 teaspoon ground cumin

  • 1/2 teaspoon smoked paprika

  • pinch of salt and pepper

  • 4 slices thick sharp cheddar cheese

  • 4 brioche burger buns toasted

Directions

  • In a large bowl combine ground beef, bread crumbs, lime juice, garlic, chiles, brown sugar, oregano, cumin, paprika, salt and pepper.
  • Form into 1/4 lb patties.
  • Place on heated grill and cooked till your preferred preference. Add cheese and top with your favorite hamburger condiments

Notes

  • This recipe contains too much oregano.
Categories
Dessert

Chocolate Spice Cake

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Nunc eget lorem dolor sed viverra ipsum nunc. Arcu bibendum at varius vel pharetra vel turpis nunc eget. Purus in mollis nunc sed id. Malesuada pellentesque elit eget gravida cum sociis. Tellus elementum sagittis vitae et leo. Enim sed faucibus turpis in. Egestas integer eget aliquet nibh praesent tristique. Augue neque gravida in fermentum et sollicitudin ac. Semper auctor neque vitae tempus quam pellentesque. Adipiscing bibendum est ultricies integer quis. Elementum nibh tellus molestie nunc non blandit massa enim nec.

In massa tempor nec feugiat nisl pretium. Aliquam id diam maecenas ultricies mi eget mauris pharetra et. Tincidunt arcu non sodales neque sodales. In dictum non consectetur a erat. Viverra mauris in aliquam sem fringilla ut morbi tincidunt augue. Urna et pharetra pharetra massa. Metus vulputate eu scelerisque felis imperdiet. At in tellus integer feugiat scelerisque varius morbi enim. Sit amet est placerat in egestas erat.

“The best cake you’ll ever eat!”

-Anonymous

Sit amet nulla facilisi morbi tempus iaculis. Lobortis scelerisque fermentum dui faucibus in ornare quam viverra orci. Justo eget magna fermentum iaculis eu non. Tempus urna et pharetra pharetra massa massa ultricies mi. Feugiat scelerisque varius morbi enim nunc faucibus a pellentesque sit. Elit ullamcorper dignissim cras tincidunt lobortis feugiat vivamus at augue.

Sit amet nulla facilisi morbi tempus iaculis. Lobortis scelerisque fermentum dui faucibus in ornare quam viverra orci. Justo eget magna fermentum iaculis eu non. Tempus urna et pharetra pharetra massa massa ultricies mi. Feugiat scelerisque varius morbi enim nunc faucibus a pellentesque sit. Elit ullamcorper dignissim cras tincidunt lobortis feugiat vivamus at augue. Lectus arcu bibendum at varius vel pharetra vel. Purus semper eget duis at. Sapien faucibus et molestie ac. Nunc sed augue lacus viverra vitae congue eu consequat. Dolor sed viverra ipsum nunc.

Feugiat nibh sed pulvinar proin gravida hendrerit lectus. Purus faucibus ornare suspendisse sed nisi. Ipsum dolor sit amet consectetur adipiscing elit ut. Rhoncus mattis rhoncus urna neque viverra justo nec. Risus sed vulputate odio ut enim blandit. In massa tempor nec feugiat nisl pretium. Aliquam id diam maecenas ultricies mi eget mauris pharetra et. Tincidunt arcu non sodales neque sodales. In dictum non consectetur a erat. Viverra mauris in aliquam sem fringilla ut morbi tincidunt augue. Urna et pharetra pharetra massa. Metus vulputate eu scelerisque felis imperdiet. At in tellus integer feugiat scelerisque varius morbi enim. Sit amet est placerat in egestas erat.

Feugiat nibh sed pulvinar proin gravida hendrerit lectus. Purus faucibus ornare suspendisse sed nisi. Ipsum dolor sit amet consectetur adipiscing elit ut. Rhoncus mattis rhoncus urna neque viverra justo nec. Risus sed vulputate odio ut enim blandit. In massa tempor nec feugiat nisl pretium. Aliquam id diam maecenas ultricies mi eget mauris pharetra et. Tincidunt arcu non sodales neque sodales. In dictum non consectetur a erat. Viverra mauris in aliquam sem fringilla ut morbi tincidunt augue. Urna et pharetra pharetra massa. Metus vulputate eu scelerisque felis imperdiet. At in tellus integer feugiat scelerisque varius morbi enim. Sit amet est placerat in egestas erat.

Chocolate Spice Cake

Recipe by Diabetic DietCuisine: Dessert, SweetsDifficulty: Easy
Servings

10

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

350

kcal

Ingredients

  • 1 cup sugar

  • 2 sticks unsalted butter, softened

  • 2 eggs

  • 1 tsp vanilla

  • 1 cup buttermilk

  • 1 tsp baking soda

  • 2 T baking powder

  • 1/4 cup cocoa, sifted

  • 2 cups flour

  • 1/2 tsp nutmeg

  • 1/4 tsp allspice

  • 1/4 tsp ground cloves

  • 1 tsp cinnamon

Directions

  • Preheat the oven to 350˚F (175˚C). Spray an 8-inch (at least 2-inch high) round cake pan with baking spray, rub inside surface of pan with a paper towel to cover evenly with the spray. If your cake pan is lower than 2-inches, use a 9-inch round cake pan). Line bottom of pan with parchment paper and spray parchment paper lightly. Set aside.
  • In a medium-large bowl, combine the yogurt, sugar, and eggs, and whisk together until well blended.
    Add the flour, baking powder, salt and spices and mix until all flour is combined.
    Add the oil and stir well. Don’t worry, at first it will seem to separate but keep stirring till smooth.
    Pour the batter into prepared pan.

    Bake for 35-40 minutes, until the cake feels springy to the touch and a toothpick or cake tester inserted into the center comes out clean. Be careful not to overbake.
  • Cool cake on a wire rack for 10 minutes; then turn it out of the pan onto the rack.

Notes

  • This recipe contains too much baking powder.
Categories
What to Eat Foods

10 Best Foods to Make a Diabetic Diet Plan

Figuring out a perfect diabetic diet plan is not so simple. To make such a plan we have to know about the foods as well.

Therefore, we are going to teach you about the 10 best foods to make a diabetic diet plan. First, we have to think about the blood sugar level controlling. Second, is to avoid diabetes complications.

Here are those 10 best foods.

Fatty fish with a diabetic diet plan

What are the fatty fish? Salmon, sardine, herring, anchovies, mackerel are some examples for fatty fish. You have to keep in mind that this is one of the healthiest foods on the earth. In fact, these fish contains omega-3 fatty acids, DHA and EPA. These nutrients are helpful to our heart health.

It is highly recommending of consuming such foods for diabetes. Adding these fish into your diabetic diet plan is very important indeed.

In fact, DHA and EPA improve our arteries health. This will protect the line cells of our blood vessels. People who eat fatty fish regularly are able to reduce the risk of developing heart diseases. In addition to that, studies show the reduction of triglycerides and inflammatory markers in older people who eat fatty fish 5-7 days a week for 8 weeks.

Furthermore, fatty fish contains more proteins. This will feel your stomach full and increase the metabolic rate.

Adding leafy greens to a diabetic diet plan

As we know, leafy greens are highly nutritious and low in calories. In addition, amount of digestible carbohydrates are very much low in leafy greens.

Furthermore, leafy greens such as spinach, kale are good sources of vitamins and important minerals. Low carbs help to reduce blood sugar levels.

Leafy greens are good sources of vitamin C. In fact, vitamin C helps to reduce inflammation and fasting blood sugar levels of type 2 diabetes.

Adding leafy greens to your diabetic diet plan means, adding more antioxidants to your meals. In example, lutein and zeaxanthin are highly abundant antioxidants in leafy greens.

Antioxidants help to protecting our eyes. Eye complications are common among diabetes patients.

Cinnamon

Cinnamon is a spice. Adding cinnamon to your diabetic diet plan will helpful to control diabetes. In fact, cinnamon can reduce blood sugar levels. A study shows that, longer consumption of cinnamon helps to reduce hemoglobin A1c.

In addition to that, cinnamon reduces cholesterol and triglyceride levels. Nevertheless, you should limit the intake of cassia cinnamon. A study shows that the coumarin in this cinnamon increase a risk of developing some health problems.

Effects of eggs to diabetic diet plan

Adding eggs to your diabetic diet plan will give you some amazing results. As you know, eggs help to full our stomach for hours. This will reduce the consumption of more carbs and calories.

In addition to that, eggs reduce the inflammation. Furthermore, it will increase the sensitivity of insulin. Studies show that, eggs help to increase “good” cholesterol (HDL cholesterol) and reduce “bad” cholesterol (LDL cholesterol). It means eggs shape up the cholesterol.

In addition to that, eggs are good sources of antioxidants such as lutein and zeaxanthin. Therefore, adding eggs to your diabetic diet plan to fill up the protein needs will reduce the risk of developing eye complications.

Please make sure to eat the entire egg with the yolk. In fact, egg yolk contains more nutrients than the white does.

Chia Seeds

Adding chia seeds is a good choice in preparing diabetic diet plan. Fiber rich chia seeds will help you to reduce the consumption of more carbs and calories because it will full stomach. Furthermore, it will reduce the speed of carbohydrate digestion. In fact, this will reduce the rate of adding sugar to blood.

Turmeric

Turmeric is a spice, which reduce blood sugar levels. In addition to that, it reduces inflammation and risk of heart diseases. Therefore, adding turmeric to a diabetic diet plan is very important.

Turmeric also helps to increase kidney health. Kidney failures are common complications in diabetes. The curcumin chemical compound helps to this.

You can use piperine (a chemical in black pepper) to increase the curcumin absorbance.

Greek Yogurt in diabetic diet plan

This dairy product is a good choice in a diabetic diet plan. This will also control blood sugar and reduce the risk of heart diseases.

Greek yogurt contains probiotics and it helps to digestive tract health as well. Furthermore, this promotes weight loss, reduce appetite and decrease calorie intake.

Adding Nuts to a diabetic diet plan

As we all know, all nuts have high dietary fiber and low carbohydrates. Regular consumption of nuts will reduce blood sugar. In addition to that, it reduces inflammation, LDL and HbA1c.

So, do not further hesitate to add nuts to your diabetic diet plan.

Broccoli

Broccoli is a low calorie food. In fact, a cup of cooked broccoli contains 54 calories. Furthermore, it is a low carb food. In addition to those, broccoli is a good vitamin C source.

Adding broccoli to your diabetic diet plan will helpful in lower insulin levels. Furthermore, this is a good source of antioxidants such as lutein and zeaxanthin, which helps to eye health.

Extra-virgin olive oil

If you need to add oil to your diabetic diet plan, you can add extra-virgin olive oil into it in moderate amounts. This will helps to improve HDL also. Because of this is an unrefined, it contains more antioxidants too.

Adding above 10 foods to your diabetic diet plan will help you to reduce blood sugar. In addition to that, these foods will help you to avoid diabetes complications.

Categories
Diabetic Meals Basic Meal Planning

Create Your Own Diabetic Diet Meal Plan

Your diabetic diet meal plan should be a simple and healthy one. Moreover, it must be helpful to control your blood sugar. This article will help you to create your own diabetic diet meal plan.

A diabetic diet is a collection of healthy foods in moderate amounts concerning both the nutrition and sugar facts for regular meals. Furthermore, a diabetic diet meal plan is a completely controlled and planned meal with full of nutrients and low in fat and calories. In fact, a diabetic diet is a collection of key elements such as fruits, vegetables and whole grains.

What is the purpose of creating a diabetic diet meal plan?

Think that you have diabetes or you are in a pre-diabetes status. I am sure that your doctor will say to make a diet plan by channeling an experienced dietitian. In fact, a dietitian is a person who is able to make a perfect diet plan for diabetes, obese, cholesterol controlling, high blood pressure or in any other circumstance.

If you eat more fat, sugar or carbs in such a case of obesity, you will become out of control of your weight. As such, if you have diabetes and you eat more sugar your diabetes status will become more hazardous. Therefore, you have to understand the importance of making a perfect diabetic diet meal plan with consulting a dietitian.

When you eat more extra calories and fat, your blood glucose level will increase. If you do not check the blood glucose level regularly, it will become more serious and can have long-term complications.

What are the facts a diabetic diet meal plan is based on?

A diabetic diet meal plan is concerning three meals per day at regular intervals. Our body makes insulin to help to absorb glucose to the cells via the cell membrane. The cause for type 2 diabetes is simply the lack of insulin or insulin resistance. Some people have to get insulin from outside as a medication. However, a perfect diabetic diet meal plan helps to use this insulin in a better way.

A perfect dietitian will make a meal plan for your taste and lifestyle to achieve the goal. Furthermore, he or she will advise you about your habits and lifestyle. The dietitian will also help you to choosing the perfect portion size according to your lifestyle, such as your activity level.

Recommending foods for diabetic diet meal plan

Make sure to reduce the calories in foods you intake. Suitable nutrients for diabetic diet are healthy carbohydrates, fiber-rich foods and good fat. Furthermore, add fish to your meals and reduce meat consumption as much as you can.

You can choose fruits, vegetables, whole grains, beans, peas, milk and cheese for your own diabetic diet meal plan. Stop taking added sugar, added sodium and added fats. Consume more fiber-rich foods such as vegetables, fruits, nuts, beans, peas and whole grains. Stop adding refined carbohydrates such as white bread and bakery products to your diabetic diet meal plan.

Fish contains omega-3 fatty acids. We recommend eating healthy fish at least twice a week. Fish like tuna, salmon, mackerel and sardine are healthy fish contains omega-3 fatty acids. In addition to that, fish are good for your heart health too.

Next thing is good fats. What are those good fats? Fats we intake are directly affecting to the blood cholesterol level. Therefore, we have to concern very much about taking healthy (“good”) fat such as monounsaturated and polyunsaturated fats. In fact, avocado, nuts, canola, olive and peanut oil are some of the examples. However, make sure to take the fats in moderate amounts.

Foods to avoid in diabetic diet meal plan

As we mentioned in the previous section, we have to avoid taking some kind of foods to control diabetes. First, you have to understand what kind of foods you should avoid.

You must avoid saturated fats, trans-fats, cholesterol and sodium while making a diabetic diet meal plan. Saturated fats are fats in butter, beef, hot dogs, bacon and sausage like foods. Furthermore, you have to limit using coconut and palm kernel oils.

Processed snacks, baked foods, shortening and stick margarine are some of the examples for trans-fats. You must avoid trans-fats too. In addition to that, you have to avoid cholesterol intake. Foods such as high-fat dairy products, high-fat animal proteins, egg yolks, liver and other organ meats are the cholesterol sources. Make sure to limit cholesterol intake no more than 200 milligrams per day.

Finally, you have to concern about sodium intake while making a diabetic diet meal plan. If you can limit added sodium intake to less than 2.3 grams per day, it will helpful to control even high blood pressure too.

A sample diet plate

Keep all of the above details in mind. Here is a simple method to make a diabetic diet meal plan. Follow these simple steps to make your own plate.

  • Half of the plate – non-starchy vegetables (spinach, carrots and tomatoes)
  • Quarter of the plate – protein (tuna, lean pork, chicken)
  • Quarter of the plate – whole grain (brown rice, peas)
  • “Good” fats in moderate amounts
  • Add fruits or dairy and water, unsweetened tea or coffee.
Categories
Uncategorized Diabetes Type 2 Diabetes

Type 2 diabetes sugar level on various tests

You should know that you have to measure type 2 diabetes sugar level to know exactly you have diabetes. Otherwise, doctor could not be able to diagnose diabetes. Therefore, you have to take some knowledge about the type 2 diabetes sugar level, if you have diabetes or willing to avoid it.

This article will help you to do that… I’m sure.

Your doctor will prescribe you some tests to diagnose diabetes if any circumstance occurs. These different kinds of tests have different type 2 diabetes sugar level values. It is because the way we measure sugar level in each test. Therefore, you have to know clearly about the limits of those values. The difference between the above said values is because of the way each test measures diabetes.

Let’s see some popular blood glucose tests and levels next.

Glycated Hemoglobin (A1C) Test

This is the major blood test to diagnose the diabetes. This test indicates our average blood sugar level for past two or three months in order. Therefore, a doctor can diagnose diabetes easily using the results of this test.

If you are a normal person with normal blood sugar levels, you should have a value below 5.7 percent on this test. Furthermore, we can take this value as a history of type 2 diabetes sugar level in hemoglobin. If the result is in between 5.7 percent to 6.4 percent, doctor will recognize you as a pre-diabetes. It means you have a high risk in forming type 2 diabetes.
If the A1C level is 6.5 or higher, it means you have diabetes.

Nevertheless, in one test, doctor will prescribe you two separate tests. If both tests positive he will diagnose type 2 diabetes on you.

Sometimes a doctor may use the following separate tests to measure type 2 diabetes sugar level.

Random Blood Sugar Test

Here, the type 2 diabetes sugar level is measuring in milligrams per deciliter (mg/dL) or millimoles per liter (mmol/L). In this test, we measure blood at any time regardless when you last ate. If the level is higher than 200 mg/dL or 11.1 mmol/L it says you have diabetes. This is not an exact measurement, but we can take an assumption from this to go for a more detailed test.

Fasting Blood Sugar Test

A person has to avoid taking foods for at least 10 hours prior to this test. Therefore, this is called the Fasting test. When you stay fasting your blood sugar levels goes down. Reading of this test should be below 100 mg/dL (5.6 mmol/L) if you are a normal. If you have type 2 diabetes, sugar level will be over 126 mg/dL. Sugar level between 100 – 125 mg/dL means pre-diabetes.

Oral Glucose Tolerance Test

Most of the times doctors use this test to check type 2 diabetes sugar level during pregnancy. Patient have to stay fasting overnight and drink a measured sugary liquid (most of the times glucose) and test the blood sugar level after some defined time.

Here we check type 2 diabetes sugar level after two hours of consuming 75g of glucose. Values should be less than 140 mg/dL after two hours, if the person is in safe condition. If the reading value is in between, 140 to 199 mg/dL it means the patient is in pre-diabetes status. More than 200 mg/dL means diabetes.

These type 2 diabetes sugar level tests use to diagnose diabetes and treatments start according to the test results. Most of the time a doctor will prescribe more than one test among those at one checkup routine.

Categories
Diabetic Meals Meal Recipes

The Best Diabetic Meal Plan Recipe [Step-by-Step]

Diabetic is a chronic disease. If you have diabetes, you have to take medicine to control it. Just only medicine is not enough. Doctors thoroughly recommend having a diabetic meal plan along with medicine. Therefore, if you want to continue medicine with a diabetic meal plan, you have to make the best suitable planning for you.

If you do not have any experience or knowledge of making a diet, you better having a professional advice. This article shows you the best whole day diabetic meal plan.

A meal plan should not affect for your taste, medications and activity level. Most of the dieticians recommend keeping the carb content consist in all the three main meals of the day. From this, we can avoid increasing or decreasing blood sugar level in different amounts.

This special meal plan contains food with low carbs and calories. It gives you only about 1400 calories per day. However, it has all other nutrients in recommended amounts. Therefore, this plan will be the best for diabetes patients.

Diabetic meal plan for breakfast

Mornings are very busy for most of the people. They have to prepare foods, feeding children, feeding pets, getting ready to work and many, many things to do. Therefore, the plan should be a simple one for breakfast.

You can use hard-boiled eggs, partially skimmed cheese stick, nuts or seeds, yogurt and peanut butter with a whole grain bread slice like simple food mixture for your breakfast.

Example menu for the breakfast plan

  • Egg with avocado toast
  • Café au lait with 1% milk half cup
  • Orange of a medium size

If you do not know how to prepare the avocado egg toast here is the method to make it. Arrange the following ingredients before starting the preparing. These ingredients are only for one serving.

Ingredients

  • One slice of 100% whole grain bread
  • One egg
  • One fifth of avocado paste
  • A little salt and pepper for the taste of you

Toast the slice of bread first. Scoop one fifth of avocado paste and apply on the top of the slice of bread. Dispense some salt and pepper into the top of the avocado paste. Then top a poached egg on it. If you need more pepper, add it on to the top of the egg. Therefore, this is your breakfast of the diabetic meal plan.

This breakfast contains, 235 calories, 10 grams of protein, 14 grams of fat, 19 grams of carbohydrates, 164 milligrams of cholesterol, 7 grams of fiber, 3 grams of sugar and 194 grams of sodium. 3 grams of 14 grams fat are saturated fat. 52% of the calories come from the fat.

Let’s look at the recommended diabetic meal plan for lunch in the next section.

Diabetic meal plan for lunch

We think three servings of Curried Tempeh Waldorf Salad and small size pita is enough for the lunch. So, let’s look at the ingredients first.

Ingredients

  • Eight ounces of tempeh
  • Three eighth cup of vegan mayonnaise
  • One tablespoon of curry powder
  • One tablespoon of tamari
  • One cored and diced apple
  • Quarter cup of chopped cashews
  • Two diced celery stalks
  • Two tablespoons of golden raisins
  • Three cups of watercress
  • One and half of whole wheat pitas
  • Half cup of water

First, get a microwave-safe bowl. Drizzle some water into it. Place the tempeh in it. Put it in the microwave oven, covering with a lid for 5 minutes. Drain excess water out and break the tempeh apart. You can use a fork for this.

Get another bowl and mix vegan mayonnaise, one tablespoon of tamari and curry powder together. Add the microwaved tempeh into it. Then add the diced apple, chopped cashews, chopped celery and two tablespoons of golden raisins into it. Then mix those well with a proper spoon.

After that, cut the pita into halves. Fill the three halves with the mixture with the watercress. Finally, you will receive three servings.

One serving of this has 433 calories. In addition to that one serving contains 43 grams of carbohydrates, 22 grams of fat, 6 grams of fiber, 11 grams of sugar and 453 grams of sodium.

Diabetic meal plan for dinner

We already discussed a diabetic meal plan for the breakfast and a diabetic meal plan for lunch. This section we are going to discuss about the dinner recipe.

This is a one pot menu and mostly filling with vegetables. You can take this along with a lime seltzer. So, let’s look at the ingredients for Chicken Tortilla Soup recipe.

Ingredients

  • One diced medium size onion
  • One diced green bell pepper
  • Four minced garlic cloves
  • One and quarter pounds of skinless and boneless chicken breasts
  • 14.5 ounces of crushed tomatoes
  • 15 ounces can of drained and rinsed black beans
  • Five corn tortillas which sliced into stripes
  • Two avocados which are cut into cubes
  • 8 ounces of shredded light cheddar cheese
  • Four tablespoons of green chilies
  • 32 ounces of reduced-sodium chicken stock
  • One tablespoon of olive oil
  • One tablespoon of chili powder
  • Two tablespoons of cumin seeds
  • Half tablespoon of salt
  • Two cups of hot water
  • Two wedged cut limes
  • One cup of chopped cilantro (coriander leaves)

Heat olive oil slightly over medium heat in a large pot. Add onion, pepper and garlic into it. Then cook until soften. Add the chicken breasts into it. Then add chili powder, cumin seeds and salt. Stir well to mix all the ingredients.

After that, add the tomatoes into it with the chopped green chilies, chicken stock and hot water. Then simmer it for 20 minutes.

Separate the chicken breast and let it to cool enough to touch. Meanwhile, immersion blend the other part to get thickens. Use a fork to shred the chicken. Then add the shredded pieces again into the pot. After, add the black beans too. Simmer for another twenty minutes.

Making process of the diabetic meal plan for the dinner is now over. Then add the bigger particles into a soup bowl first. After it pour the soup over and garnish with lemon and cilantro.

This specific dinner recipe of diabetic meal plan includes 466 calories. In addition to it, it has 30 grams of protein, 43 grams of carbohydrate, 22 grams of fat, 56 milligrams of cholesterol, 14 grams of fiber, two grams of sugar and 432 milligrams of sodium.

Categories
Uncategorized

perfect diabetic meals

Planning perfect diabetic meals is compulsory to managing and preventing type 2 diabetes. To plan a meal we have to know about the nutrients perfectly. Moreover, we have to know how the nutrients affect diabetes as well. From knowing those, we can manage the exact amounts of nutrients, which should include diabetic meals. Types of nutrients we need are also depending on the time we take the meal. In example, we have to take a low carb diet for the dinner.

So now, I know that, you arise some problems.

  • You may arise the following problems.
  • What are the nutrients?
  • When do we get those nutrients?
  • In what amounts we get those nutrients.
  • Is it depends on our age?

Read this article carefully. I will discuss all of these questions one by one.

Nutrients should include in diabetic meals

We already know that nutrients are compulsory to our body. The question is, what nutrients and which amounts. Therefore, what are the main nutrients we need? We can identify six groups of nutrients. Those are, Carbohydrates, Proteins, Lipids, Vitamins, Minerals and Water. We have to include every kind of nutrient in a meal, when we plan diabetic meals. However, some nutrients are the risk factors of diabetes.

Example: Carbohydrate brakes into sugar. Then the sugar breaks into glucose. When carbohydrates break into glucose, it releases to blood. Blood is doing the job of transporting glucose into cells of the body tissues. There, the cells absorb blood glucose through cell membrane. Insulin is the helper of this engagement. Thus, a reduction of insulin results a blood sugar increment. It means diabetes. Therefore, if you have diabetes, you have to control sugar intake. If it is not, blood sugar will increase. Carbohydrate makes a large amount of glucose and release to blood faster. Therefore, you have to limit the Carbohydrate intake.

Conversely, you should thoroughly concern about the nutrients in a meal. On the other hand, everyone have to get a balanced diet. When we concern about diabetic meals, nutrients should balance. However, we have to control the amount of nutrients as well. So, what kind of nutrients we have to control in amount? Next section will discuss about this.

In what amounts diabetic meals include the nutrients

This part is the most important one. Now you knew that every nutrient should balance in diabetic meals. Moreover, you knew diabetic meals must include every nutrient. The problem is how much amounts should we include?
Diabetic patients have to reduce sugar. Therefore, they have to reduce carbohydrates. In other words, they have to reduce consuming starch and added sugar. When we are talking about the added sugar, additional consumption will be harmful. It does not means that, a diabetic patient should never eat added sugar. They must consume it with a limitation. Therefore, you should know what the limit of added sugar is.

American Heart Association (AHA) said that, adult men should not take more than 50 grams of sugar per day. In addition, adult woman should not intake more than 25 grams of added sugar per day. Their recommended limit for children is also 25 grams of added sugar per day. You can measure the sugar amount roughly by assuming that one tablespoon contains 4 grams of sugar.

Using Carbohydrates in diabetic meals

When you are choosing a diabetic meal, you have to concern about the Glycemic Index (GI) of the selecting items. Different food items have different GI values. This GI value gives you an idea of how much affect the food does to your blood sugar. Always use low GI foods. Replace added sugar from natural sugar sources. When you use carbs, always try to use carbs with dietary fibers. Dietary fibers slow down the digestion process. Therefore, rate of releasing glucose to blood becomes lower. This will let the time to the body to absorb glucose to cells. Therefore, it lowers the excess glucose retain in blood, and help to solve diabetes.

If you are a rice eater, take more brown rice instead of white. For instance, brown rice has more dietary fiber than white has. In addition to that, use whole grain, instead of refined flour in your diabetic meals.

Using fat in diabetic meals

Cooking for a diabetic patient is a special thing. Always use unsaturated fat while cooking. Do not use solid fats like butter and lard. You can use margarine instead of those solid fats because margarine does not contain trans-fat. Diabetic patients must avoid trans-fat. You can use corn oil, canola, olive oil or grape seed oil to cook or bake.

Dairy products also contain fat. Furthermore, most of them are high in fat. Therefore, you should include low fat dairy products in diabetic meals. You can try low fat or non-fat milk except to the full cream milk. Furthermore, you can use non-fat or low fat yogurt instead of full cream yogurt. Cottage cheese also low in fat. Other kind of milk, such as soymilk is also good for replace a dairy item in diabetic meals.

Categories
Type 2 Diabetes

Type 2 Diabetes Complications

At the First, we have to learn about the type 2 diabetes complications. What are the type 2 diabetes complications?

If you have diabetes, you have to control it. Controlling diabetes is the main cure part. What will happen if a patient unable to control diabetes?

If a patient unable to control diabetes, it will reach to chronic level. Furthermore, chronic diabetes is a big issue among the type 2 diabetes patients. On the contrary, chronic diabetes may cause various type 2 diabetes complications.

Next section will describe what those type 2 diabetes complications are.

Type 2 diabetes complications

Diabetes can affect every part of the body.

When we study about diabetes, we can find some common complications to both type 1 and type 2 diabetes. In addition to that, some complications come from only one type of diabetes. Here we are going to describe some of the common type 2 diabetes complications.

We can find some special gestational diabetes complications too.

Some common type 2 diabetes complications are as follows.

  • Skin complications
  • Eye complications
  • Foot complications
  • Kidney complications
  • Heart diseases and strokes

From the next section, we are going to discuss these type 2 diabetes complications one by one.

Type 2 diabetes complications on skin

Diabetes affects the skin. This is one of the most common type 2 diabetes complications among patients.

Most of these skin conditions are common but have more potential to diabetes patients. We can categorize those infections such as bacterial infections, fungal infections and itching.

These types of common skin infections can severe on diabetes patients. Afterward diabetes patient can have a life threat with one of these.

Specialists say that, diabetes patients have to concern thoroughly about their skin. If you are a diabetes patient and have a skin infection, see a doctor as soon as possible.

Type 2 diabetes complications on eyes

Diabetes patient has to take a special care on eyes. It is because eye complications can occur easily in diabetes conditions. What are the most common type 2 diabetes complications on eyes?

  • Glaucoma
  • Cataracts
  • Retinopathy

Diabetes increases the risk of Glaucoma in 40%. In addition, this risk will increase with the age. However, glaucoma is the increment of the pressure inside the eye. This will affect to the retina also and drive a patient to blindness. Retina is the layer of photosensitive cells inside the eye. This layer is doing the image identification part.

Diabetes patients have more risk to have cataracts too. Thus the risk of developing cataracts in diabetes patient is increase in 60%. Cataract blocks the lens with cloudy material and blocks the light. Doctors in particular recommend wearing sunglasses and special glasses on the beginning status of cataracts. But if it develops to a serious level, have to replaces the eye lens. If a diabetes patient who replaced a lens, without an appropriate care, he or she can develop glaucoma too.

Retinopathy is a common name of the retinal damage. On the contrary this brings the type 2 diabetes patient the blindness.

Type 2 diabetes complications on foot

Diabetes patients have to care about their feet very much. It is because type 2 diabetes complications on foot are the most common occurrences among diabetes patients.

Type 2 diabetes complications on foot occur due to a nerve damage. This will result tingling, a burning sensation or a weakness in their feet.

Sensitivity of the feet will lose due to the nerve damage. This makes the case worse because non-sensitive feet can have more damage with infections.

Type 2 diabetes complications on kidneys

Diabetes also causes kidney damages. Without controlling diabetes will affect your kidneys and damage permanently.  Therefore, the best practice to stop kidney damages is the controlling of diabetes.

High levels of blood sugar drive kidneys to filter more blood. In other words kidneys have tiny filters inside to filter the blood and remove the waste. Over active filtering will damage those tiny filters permanently.

Type 2 diabetes complications on heart

Heart disease and stroke are also among the type 2 diabetes complications. Furthermore, this is the most severe case according to these complications. Raising blood glucose levels have a combination with increasing blood pressure and the risk of stroke too.

Preventing of these is the best practice when we concern on type 2 diabetes complications. These complications may become more dangerous. Finally, you have to remember that, a diabetes patient can have a life threat with these type 2 diabetes complications.

Categories
Type 2 Diabetes

Type 2 Diabetes Prevention and Why should we do that ?

Type 2 diabetes prevention is better than its curing. We all know it. It is better to get rid of a disease than treating after the invasion.

This article is to discuss about type 2 diabetes prevention. Why should we prevent diabetes?

Diabetes is a major health issue in the present world. We do many lifestyle malfunctions during the life. Therefore, all of us are in a risk of type 2 diabetes. So, all of us have to know how to do type 2 diabetes prevention.

Who should aware on type 2 diabetes prevention?

We can find many risk factors of diabetes. Some of those are obesity, lack of moving, lack of exercise, lifestyle malfunctions, unhealthy meals or genetic issues.

If your mother, father, brother or sister have diabetes or your grandparents have it you have a genetic risk. Such people must concern of type 2 diabetes prevention.

Most of us in the present world are busy persons. Our day schedules are very busy. Therefore, we do not tend to get a healthy meal. Moreover, not even have a time to think about a healthy meal. We always try to eat something to reduce the hunger. However, this is completely wrong. A main risk factor for diabetes is unhealthy meals.

Obesity is the next one. If you are obese, you have a diabetes risk. Therefore, you should have concern about type 2 diabetes prevention.

Most of the present world people have lack of time to get exercise or moving. In other words, they work hard and mostly sitting for long time. Such people also have to be more concern about type 2 diabetes prevention before it comes.

If a woman suffered of gestational diabetes once in her pregnancy, she already has a risk of diabetes. When she gets older, she may have type 2 diabetes. Therefore, women who had gestational diabetes, have to concern about type 2 diabetes prevention.

Anyway, we think every person has to get a good knowledge of type 2 diabetes prevention.

In the next section, we will discuss about why type 2 diabetes is such a risky disease.

Why we concern type 2 diabetes prevention?

Type 2 diabetes is a chronic disease. It may occur many complications. These complications are severe most of the time. Also life threatening. Therefore, we have to concern thoroughly on type 2 diabetes prevention.

Next section, we discuss about how to prevent type 2 diabetes.

Type 2 diabetes prevention

Many organizations and laboratories still investigate lot of efforts to find how to do this type 2 diabetes prevention exactly. Summarizing these, we can produce some special things to do to prevent diabetes.

Lose body weight

You should lose your weight. Moreover, keep the BMI (Body Mass Index) in proper range. Why should we do this?

BMI goes high means you are becoming obese. Obesity is one of the main risk factors for diabetes. Especially on type 2 diabetes. You have to follow a regular exercising schedule. This may be a 20, 30 minutes walking, or aerobics. You can also use a martial art or yoga to reduce body weight and keep the BMI in proper level.

Move more

Most of the present people do sedentary jobs. Sitting for long time means you are not moving. Lack of movements slow down the body functioning.  In particular, this reduces our metabolism. Finally, you may get obese. Therefore, regular movement is essential for type 2 diabetes prevention.

Eating healthy foods

Eating healthy foods and getting healthy meals are essential for type 2 diabetes prevention. Eating more sugar, starch and fat will increase the risk of diabetes. Therefore, we have to reduce eating those in too much amounts.

Eating too much sugar, starch or fat may also lead to fat gain. So, what should we eat to do type 2 diabetes prevention?

You have to eat more vegetables and fruits, which contains dietary fiber. Eating more dietary fiber will reduce the risk of diabetes. Furthermore, dietary fiber will slow down the glucose releasing to blood. This will let more time to body cells to absorb blood glucose.

Avoid eating added sugar. Try to consume without sugar. Do not use starchy, sugary or fatty snacks.

Reduce the amount of meal you get. From this, we can reduce the calorie intake. This will let you to reduce body fat faster.

Categories
Type 2 Diabetes

Type 2 diabetes causes and risk factors

You all know what the diabetes is. Further, you know what the type 2 diabetes is. Anyway, what the type 2 diabetes causes are? This article will give you an answer to this question.

First, we have to identify what the type 2 diabetes is. We already post an article for this and about type 2 diabetes symptoms before. You can refer those for further information.

Simply, diabetes is the increasing of blood sugar level. So, how this happens? Let’s start discussing about the type 2 diabetes causes.

Beginner’s introduction to type 2 diabetes causes

We can identify several causes for type 2 diabetes. Lifestyle causes hold a great part on type 2 diabetes causes. Genetics are also bearing a considerable part here. But the insulin resistance is the most prominent part of type 2 diabetes causes.

Let’s learn about those causes in detail in the next sections.

Type 2 diabetes causes: Genetic Issues

Type 2 diabetes can be hereditary. It means it comes with genes. This does not mean that you will have diabetes if your father or mother has it. However, you have more risk if your father or mother has diabetes.

Genetic mutation is a risk factor of type 2 diabetes. But it is not a high risk. Anyway, you have to be in concentration on it more than the other people should.

Researchers have find that there is a combination between the genetics and type 2 diabetes. But they could not prove it exactly in what amount. Scientists are still working on the matter.

Some ethnic groups have a more risk in diabetes. Some of those ethnic groups are as follows.

  • African Americans
  • Hispanic Americans
  • Asian Americans
  • Alaska natives
  • American Indians
  • Native Hawaiians
  • Pacific islanders

Finally, you have to know that, you can prevent diabetes if you have a genetic mutation. But how? You can prevent diabetes by controlling the lifestyle causes. We will discuss the lifestyle causes in the next section.

Lifestyle issues of type 2 diabetes causes

According to the fact that lifestyle issues hold a major part in type 2 diabetes causes. These are the most discussing and most preventable causes.

So, what are the lifestyle issues of type 2 diabetes causes? We can identify three main causes as follows.

  • Lack of exercise
  • Unhealthy eating habits and unhealthy meal planning
  • Obesity

Above three causes are the main lifestyle causes for type 2 diabetes. Let’s discuss one by one in detail.

Lack of exercise

Most of the people have very busy life schedules. Therefore they have no time to get even a relaxation. Some people work on a desk and long hours without moving. Sitting jobs are the most responsible lifestyle issue cause for type 2 diabetes.

So, if you are such worker, make a thorough concentration on moving. It means you have to get exercises in the morning or in the afternoon. At least a 30 minute exercise schedule per day is enough to get out of the diabetes risk.

This is not a very big issue in workers who moving their body in their jobs. They automatically get exercising on their working.

Unhealthy eating habits and unhealthy meal planning

Every time you get something as a food, you have to think about your health too. Unhealthy meals hold a major part of lifestyle type 2 diabetes causes.

Taking most of the meals outside means a high risk of type 2 diabetes. Meals purchasing from restaurants or hotels are the outside meals we mentioned. Most outside meals have more carbs, fats, sugar and salt. It is because vendors do not concern about the health and they only concern about the taste. High amounts of carbs, fats and sugar creates a risk on type 2 diabetes.

Meanwhile some people have unhealthy eating habits. Most of them addicted to sugar. Therefore they eat more sugary foods a day. This will also drive them to a diabetes risk.

Most of the fast foods are also in the same category. Carbs, fat, sugar and salt are high in fast foods. People who addicted to several snacks per day also meet the diabetes risk.

Therefore, you should take healthy meals every time. In addition, avoid unhealthy eating habits to prevent diabetes.

Obesity or excess body weight

In the previous two type 2 diabetes causes, we discussed about lack of exercise, unhealthy eating habits and unhealthy meals. These two causes for the obesity too.

So, how does the obesity causes for type 2 diabetes? Some researches shows that obesity increase the insulin resistance of body cells.

Finally we can assume that all of the above three facts are linked each other.

How does the insulin resistance come in type 2 diabetes causes?

Insulin resistance is the most common factor in type 2 diabetes causes. What is insulin?

Insulin is a hormone. It is essential to absorb glucose from blood to cells. Therefore the insulin amount is an essential factor in diabetes.

Body cells sometimes refuse insulin. This is the insulin resistance. If an insulin resistance occurs, it will drive the person to diabetes. It is because blood glucose goes high.

Therefore, insulin resistance is a major factor in type 2 diabetes causes.

The role of pregnancy in type 2 diabetes causes

Women can suffer diabetes when they get pregnant. Even if they did not have diabetes before as well. This type of diabetes is the gestational diabetes. According to the scientists this is due to the hormone change during pregnancy.

Other type 2 diabetes risk factors

In addition to the above risk factors people may suffer diabetes due to the following risk factors.

  • High blood pressure (hypertension)
  • High cholesterol/triglyceride levels
  • Alcohol intake in high amounts
  • Age of the person

Conclusion

By getting a good knowledge in type 2 diabetes causes and risk factors you are able to prevent it. Preventing is better than cure, as you know.

Categories
Type 2 Diabetes Type 2 Diabetes

Most common type 2 diabetes symptoms in the society

Type 2 diabetes symptoms? What is this? Do not go hesitate. Reading this article will improve your knowledge about what the type 2 diabetes symptoms are.

Diabetes is a common chronic disease. We can find two types of diabetes. The most common form is type 2 diabetes. We found most of the people do not know how to identify diabetes. Do you? Anyway we like to describe some type 2 diabetes symptoms in this article.

So, before knowing type 2 diabetes symptoms, let’s first get a brief knowledge about what this type 2 diabetes is.

A brief about the type 2 diabetes disease

As you already know, diabetes has two types. First one is the type 1 diabetes and the second one is type 2 diabetes. According to the facts type 2 diabetes is the most common type in the world.

According to the scientists this is a long term metabolic disorder. We can find 3 special characters of type 2 diabetes. Those are high blood sugar, insulin resistance and relatively lack of insulin.

So, how can we identify type 2 diabetes? Easy, you know that any disease has its own apparent. Further we call as symptoms.  Anyway, when we concern about the type 2 diabetes symptoms, we can find some common symptoms among the people. Let’s start talking about it in the next section.

Type 2 diabetes symptoms

This is the most important thing. If you have diabetes, first of all you have to identify it yourself. I mean, you can even make a guess about you have diabetes. If you can guess this correctly, you can prevent the diabetes to develop as chronic.

How do we guess we have diabetes? Symptoms come there. You can identify any disease by its symptoms. Symptom is a physical or mental apparent. From this apparent we can identify a disease. Because of every disease has its common apparent.

We have said that every disease has its common symptoms. So, diabetes has its common symptoms too. Using these common symptoms we can identify diabetes.

How to identify type 2 diabetes symptoms

This section you will learn about how to identify type 2 diabetes easily. The most common type 2 diabetes symptoms are as follows.

  • Increased thirst
  • Frequent urination
  • Increased hunger
  • Weight loss
  • Fatigue
  • Blurred vision
  • Slow healing sores or frequent infections
  • Dark skin areas

Type 2 diabetes symptoms in detail

The first and most common type 2 diabetes symptom is the thirsty. Along with this you may feel the increment of urination frequency. This is due to the excess sugar in blood. How does excess blood sugar increase thirsty and frequency of urination? Excess blood sugar pulls more liquid out from tissues. Result of losing liquid from tissues is the thirst. Not only increased thirst but also excess fluid in blood generates more urination. That’s why type 2 diabetes increases thirsty and increases the frequency of urination.

If you feel an increment of urinate requisition especially at night, you can assume a type 2 diabetes. But increased urination is not only because of type 2 diabetes. More water consumption or high humid environment condition also triggers urination. So, increased urination and thirst is the next most common type 2 diabetes symptom.

But you could not assume type 2 diabetes from those two symptoms only.

The third type 2 diabetes symptom is increased hunger. In type 2 diabetes your body cells could not receive proper amount of glucose. Therefore this will trigger your brain as lack of glucose. Then your brain will stimulate a hunger feeling automatically.

This increased hunger will drive you to eat more food. Eating more food means eating more sugar. Your blood sugar will increase, due to the lack of proper glucose management.

So, if you feel hunger more than in previous normal days, you may assume you have diabetes. Furthermore altogether with the frequent hunger, frequent thirst and urination you can firmly assume you have diabetes.

Notwithstanding excess eating your body fat will lost. Due to the lack of energy receiving to the tissues they will trigger a signal to the brain to release the stored fat. This drives you to a weight loss. On the other hand calories you consume will wash out in your kidneys as urine. Finally the entire energy management system of your body will get lost.

Due to the lack of energy receiving to tissues, the tissues will reduce in action. This will result a fatigue. You may feel the tiredness and irritability. All those symptoms are conjugated.

You have to keep this in mind. Feeling of fatigue does not mean that you have diabetes. Feeling fatigue with the above other type 2 diabetes symptoms, you can assume you have diabetes. Furthermore you have to remember that many other causes can drive a fatigue feeling. Stress, tiredness and many other issues also result a fatigue.

Blurred vision is the most dangerous type 2 diabetes symptom. In higher blood sugar levels your eyes will also reduce fluid. Fluid comes out of the eye lens. This will increase the density of the inside matter of the lens. Therefore the lens transparency reduces and vision goes blurred.

If you feel a slow healing of a sore, you have to check your blood sugar. Healing process may slow down if you have diabetes. Chronic sores are more dangerous because you may lost your body parts.

If you feel losing sensitivity of your feet this may also due to high blood sugar. Losing feet sensitivity is also one of the type 2 diabetes symptoms.

Sometimes you may see some dark places on your skin. These dark areas appear on the folding areas of the skin. Especially on your neck. But this is not a very common type 2 diabetes symptom. Anyway this will also come due to other issues.

At last, if you have two or more of these above symptoms what do you have to do? Let’s learn it from the next section. Next section will describe the way you have to react with these type 2 diabetes symptoms.

How to react and concentrate on type 2 diabetes symptoms?

So, you now have a good knowledge about the type 2 diabetes symptoms. What do you need to do, if you have two or more of those symptoms?

If you suggest you have type 2 diabetes, the first thing you have to do is meeting a doctor.

Then the doctor will check you up for diabetes. You have to face some of the blood tests to determine diabetes. These blood tests may be FBS (Fasting Blood Sugar), RBS (Random Blood Sugar) and OGT (Oral Glucose Tolerance). This will describe in another article of our website. (Click here).

After doing those checkups your doctor will diagnose if you have diabetes or not. If the doctor diagnose that you have diabetes he will start the treatments.

You may have to get medicine or follow a dieting schedule or both. The doctor may give you a dieting schedule or may be directed you to an experienced dietician.

If any requisition has occurred you may have to subject to an eye test and foot test also.

The best way is preventing diabetes. But if you unable to do it you have to identify it in a more early stage. Identifying this early may ease the healing process. So, can we identify diabetes earlier using these type 2 diabetes symptoms? Let’s see on the next section.

Can you identify diabetes earlier using these type 2 diabetes symptoms?

Can you identify diabetes earlier? In fact yes!

On keeping concentration of our body and physical processes you can identify type 2 diabetes easily. If you are able to identify these type 2 diabetes symptoms earlier you can cut the diabetes more easily. The only requirement for this is having a good knowledge about those type 2 diabetes symptoms.

If you have had a good knowledge about the type 2 diabetes symptoms from this article we think we are in success.

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Diabetes Diets Diet Plans Type 2 Diabetes

Healthy and Balanced [Type 2 Diabetes Diet]

When diagnosed with diabetes, your life takes a permanent shift in lifestyle. However, living with diabetes is manageable with a healthy diet coupled with routine exercises. A healthy Type 2 diabetes diet will include plenty of fresh fruits, non-saturated fats, fresh vegetables, regulated sugar and salt alternatives. Healthy diets help to maintain and control blood sugar, blood pressure and fats. As a result you are able to maintain a healthy weight and prevent other related diseases. Lowering the amount of blood glucose is important and is regulated by eating healthy carbs. A low carb diabetic diet helps reduce build-up of body fats and excess calorie. Better sources of such carbohydrates include whole grain cereals, whole grain bread, fresh fruits and non-fat dairy products.

Adjusting to new diabetic meal recipes is not difficult. Gradual changes over a period of time will eventually lead to success. You will be able to embrace your new lifestyle and incorporate the diet in everyday meals.

What to include in your Type 2 diabetes diet

For a type 2 diabetes patient, what you eat does not necessarily make sense but cutting on the amount of sugar intake is important. Long time ago after diagnoses, you would be sent home with a list of foods not to eat. However, it has to be a healthy and balanced diet. Changing your food choices to a favorite type that is healthy and will help you achieve your Type 2 diabetes diet goal.

Here is a sample guide to what you could include in your breakfast, lunch and dinner for your Type 2 diabetes diet. Keep in mind the goal is to have good control of your blood glucose, body fat, blood pressure and maintain a healthy weight.

Type 2 Diabetes Breakfast Recipe

Living with diabetes, breakfasts are a must. You can skip any other meal in the day but not a breakfast. There are many diabetic breakfast recipes available that you could choose from for your meals. Here is a sample Type 2 diabetes meal for a breakfast.

A bowl of whole grain cereal with low-fat or skimmed milk.

2 slices of whole meal bread with low-fat margarine and sugar-free jam

A glass of low-fat yoghurt.

A combination of these components will provide a healthy balanced diet for your blood sugar controls. A fresh fruit for your morning meals is a good way to complement your diet.

Type 2 Diabetes Lunch Recipe

A lunch meal doesn’t have to be a heavy meal. However, Ham salad sandwich, small pasta salad with a slice of fruit is great for your lunch. A glass of fat-free yoghurt is a great drink in a lunch recipe.

There’s a broad choice of lunch recipes you could prepare for your diabetic meal plan.

Type 2 Diabetes Dinner Recipe

Dinner meals are the most important meals for many people. Despite the fact that these meal plans are no much different from what you already eat, healthy and balanced diets is the goal.

Beef stir fry with fresh vegetables and salad

Chicken tortillas

Salmon , curry, rice and noodles

Roast chicken with fresh veggies and potatoes

These meals will keep you full night long and provide you with energy to kick start the next day. A type 2 diabetes diet doesn’t have to be complicated or a restrictive one. If you are creative enough, you can still enjoy your favorite meals along your diabetic meal recipes.

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Uncategorized Diabetic Meals Meal Recipes

5 Best Tips for Diabetic Meal Recipes

It is important to take care of your health especially if you are a diabetic patient. By consuming consequent healthy meals increases your ability to manage and maintain your life. To achieve this, you will need to have a variety of diabetic meal recipes. Mainly, a diabetic meal recipe will contain a balanced amount or composition of carbohydrates and calories. These two components are important in your management and maintenance of diabetes. With the right recipes, you will be able to come up with a variety of hearty and yummy Low carb diabetic diet. Such diets will help you manage and control your weight, blood sugar, blood pressure/hypertension and cholesterol levels.

Despite the fact that the particular diabetic meal plan you choose is dependent on whether you are a type 1 diabetes or type 2 diabetes patient, focusing your meals on healthy vegetables, fresh fruits, low-fat and fat-free dairy products, lean proteins, whole grains and healthy fats is important. These foods will help you manage your glucose levels successfully.

For your Breakfasts

Kick starting your day with a healthy meal for your breakfast is crucial. In the morning the body requires a boost with nutrients and energy. This is important to keep you strong and increase vitality to over daily hurdles. It is relatively simple and convenient to prepare great breakfast meals when you have a variety of diabetic breakfast recipes. Such recipes will provide you with handy tips to prepare sizzling breakfast pancakes, smoothies, juices and so much more.

Additionally, you will have a variety of complementary meals to push you throughout the week. In the 7 day diabetic meal plan, there are great breakfast recipes that you can take for your mornings. Though you don’t have to follow any particular order of the breakfast recipe in each day, varying them breaks monotony. Healthy shakes, whole grain cereals, scrambles eggs with toast and healthy fresh fruits are major recipes that feature on breakfast recipes. Remember that having breakfast is not a choice if you’re diabetic. A good meal will help stabilize glucose levels and sensitize insulin levels.

For your Lunch

During the day, there are chances that you will have wider openings to consume more foods and snacks. This makes it possible to skip your lunch meals in case you’re on a diabetes weight loss diet. Many people choose to snack with fruits for their lunch to keep their calories high and reduce on carbohydrate levels. However, there are a wide variety of diabetic meal recipes that feature lunch recipes. Whether you decide to take a smoothie for your lunch, juice or any given meal, ensure you maintain favorable levels of calorie and carbohydrates.

Fresh vegetables and fruits for your lunch meals, is a great way to provide dietary fiber to your body. Fiber will keep you full until you dinner meal. These could be healthy greens, lentils, apples, cherries, lean proteins such as deli turkey, and other food types. Fruits are important in your lunch diabetic meal recipes as they are crucial when snacking. Oranges, apples, pears and blueberries are good snacking fruit choices before your dinner.

Dinner recipe meals

For most people, great meals for their dinner is important. This is the time they have plenty and ample time to eat their favorite meals. in this case, you have a variety of options to keep track of your diabetic meal recipes. One great recipe for these meal is brown rice.  There is a wide range of recipes that feature this food component.

With the right meal plan, coming up with diabetic dinner recipes is easy. Lean meat such as grilled or steamed chicken are good for your dinner. Healthy vegetables, non-starchy foods and low fat foods are the best for your dinner. High fiber foods with leafy veggies are great supplementary foods for your dinner.

Whole grains are also crucial for your dinner recipe. Including whole wheat spaghetti, whole grain cereal, whole-meal breads and brown rice is healthy. Skimmed milk, low fat and fat-free yoghurt, low calorie cheese and butter are also good for your dinner. Complementing your dinner recipe with an orange, bananas, green cabbages or any other fruit is great for your diabetic meal recipe.

Diabetic Snacking

Snacking is equally important for a diabetic as it is for any other person. You are likely to experience increased hunger sometimes. Taking a snack with the right combination of fats, proteins and carbohydrates is amazing. A snack with  15 – 30 grams of carbs and 150 – 200 grams of calorie is healthy. Here are top diabetic snacking meal recipes for diabetics.

  • Whole grain crackers with grapes and cottage cheese
  • Home-made popcorn
  • Green apples with low-fat cheese
  • Veggies with fresh yoghurt dips
  • Black bean salads

It is important to consult your doctor, dietician or nutritionist who can recommend the right snack alongside your diabetic meal recipe.

In conclusion, having a varied diabetic meal plan will enhance what you prepare for your diabetes meal recipes. Moreover, an extensive meal variety, will break monotony on your daily diabetic meals. our 7 day diabetic meal plan is a good example of weekly diabetic meal diet. You can however create your own customized meal plan depending on your diabetic meal recipes need.

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Diabetes Diets Diet Plans

In-depth Guide to Low Carb Diabetic Diet

The amount of carbohydrates majorly affect diabetics of the type two diabetes. To maintain and manage the amount of glucose in the blood and living a healthy lifestyle are important. Having a low carb diabetic diet has proven to be effective in managing and maintaining diabetes. Consuming foods that are high in carbohydrates creates the body’s tolerance to carbohydrates, thus causing blood sugar rise. Similarly, a low carb diabetic diet helps you in managing a healthy weight and blood sugar levels. In this article we will discuss a number of tips to a healthy low carb diabetic diet as well as what you need to avoid.

Tips to maintain a healthy Low Carb Diabetic Diet

Consuming the right amount of carbohydrates that your body is able to tolerate is advisable. It also helps to stabilize the level of blood sugar.

  • Carb Counter. Monitoring on the amount of the carbs you take into your body is important. It helps you stay on the right track.
  • Low glycemic foods. Eating foods that have low glycemic levels is equally healthy. Non-starchy vegetables such as broccoli, cauliflower, asparagus and eggplants make up an amazing low carb diabetic diet.
  • High Fiber foods. Making sure you eat foods that are high in dietary fiber is necessary. Such foods include fresh vegetables, fresh fruits etc.
  • Healthy Sugar alternatives. Many people have a sweet tooth to a wide variety of foods. Avoiding foods with added sugars such as corn syrup, fructose etc, is not a choice.
  • Eat Regularly. Having regular meals is important in maintaining your blood sugar levels low and steady. Breakfast are important in the meal routine of diabetics. If you have limited choices for your breakfast, there’s a broad range of Diabetic breakfast recipes you can try. Fitting in three meals in a day coupled up with healthy snacks is healthy for a diabetic.
  • Healthy fats. Generally, not all fats are bad for your diet. Healthy low carb diabetic diet plans features on natural fats and oils like mono-saturated fats that help to lower cholesterol.

There are great low carb diet recipes that you can incorporate into your diet. Each of them should feature a recommended, healthy amount of carbohydrate.

Low Carb Diabetic diet meal plan at home

These are easy, cost-effective low carb diabetic diet plans that can be prepared from the comfort of your home conveniently. Choosing on any particular combination, should be a thought out plan.

For a healthy mono-saturated fat, high fiber and starchy vegetables, a combination of blackened salmon with cauliflower and cucumber relish is a good recipe. It yields a combined nutritional value that is satisfying.

Another great low carb diabetic diet recipe you could prepare at home is a combination of asparagus and leek soup. Asparagus with a starchy vegetable are good sources of protein and fiber. Naturally from fresh vegetables. Cheddar omelette combined with zucchini and tomatoes are a good choice.

Going about low carb diabetic diet is not as difficult. The healthy importance of this diet overwhelming. Try it out and marvel the results.

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Diabetic Meals Meal Recipes

Effective Diabetic Dinner Recipes

Having practical food choices means you have better control of your insulin and glucose levels. This reason alone should trigger your thoughts on a wide variety of healthy meals. Diabetic meals do not have to be restrictive but should be easy to prepare and blend together. Great diabetic dinner recipes focuses on a daily mix of carbohydrates, fruits, whole grains, proteins and healthy vegetables.

Maintaining healthy diets is important to a diabetes patient. Different variations on diabetes diets and diabetes meal plans overly emphasize on the amount of carbohydrates, fats and fiber. For women, a meal with 45 – 60 grams of carbs is healthy. Similarly, men should take 60 – 75 grams of carbohydrates. Incorporating 3-4 choices of carbohydrates is important.

In addition, healthy diabetic dinner recipes includes consumption of foods that have low glycemic index. Such foods provide gradual and slow rise in blood sugar levels. The more you have a variety of choices, the better it is for you to achieve healthy diabetic dinner recipes. In this article, we will discuss a variety of dinner recipes that provide the right amounts of each food component.

Types of Diabetic Dinner Recipes

Consider the recipes discussed below. However, before settling for any particular recipe, it’s wise to consult your doctor, dietitian or nutritionist. This helps in ensuring that whatever you eat has the right amount of diabetic food controlling foods. Moreover, your doctor will be able to evaluate if the diabetic dinner recipes in use, will interact with your medication well.

Cauliflower with Ham Casserole

Many people have had Cauliflower with Ham Casserole since their childhood. It is a simple diabetic diet that doesn’t take much of your time. If you are pressed on choices, these recipe could be what you should be taking for your dinner.

INGREDIENTS

  • 1 tablespoon onion (chopped)
  • 3 tablespoons of butter or margarine
  • 2 tablespoons of all-purpose flour
  • 1 cup of milk 250Ml
  • Half a cup of shredded cheddar cheese
  • 1 jar of sliced mushrooms (drained)
  • 6 pieces of crumbled saltine

PROCEDURE

This recipe is best cooked over medium heat in a saucepan. So here’s the procedure;

  • Saute the 2 tablespoons of onion in butter until its tender.
  • Stir in all-purpose flour. You could add salt and pepper to taste.
  • Gradually add low-fat or fat-free milk. Stir and cook for 2 minutes until it becomes thick or bubbly.
  • Remove from saucepan and stir in cheese.
  • Fold in cauliflower, mushrooms, or ham.
  • Pour this into greased casserole.
  • Cover and bake for about 20 minutes in 350 degrees temperature.

These ingredients should serve 5 to 6 people. However, you can vary the amounts depending on your serving needs.

Nutritional Value of this Diabetic dinner recipes

Each serving of this dinner recipe features 12 grams of non-saturated fats, 942 milligrams of Sodium, 20 grams of carbohydrates with no fats or fiber, 15 grams of protein and 20 milligrams of cholesterol. For diabetic diet exchange, you can have two meat choices or two healthy vegetable choices.

This is one key recipe for a diabetic diet. Consume Cauliflower with ham casserole for your dinner will give you enough energy to keep you healthy all night long

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Diabetic Meals Meal Recipes

10-Minute Diabetic Breakfast Recipes

Breakfasts are one of those meals of the day we cannot go without. A good breakfast meal plan will provide the prerequisite energy necessary to keep you going throughout the day. With myriad diabetic meal recipes, you have great choices for your breakfast meals. Similarly, there are many diabetic breakfast recipes to choose from. Most of these recipes have verified nutritional importance for overall health. Other recipes have healthy snacks included in them. This is in an effort to beat those abnormal cravings after limited high carb or high-calorie snacks. Discussed below, are a majority of the top, easy diabetic breakfast recipes you can prepare at home too.

Healthy Diabetic Breakfast Recipes

A combination of food components in each serving is important. To effectively manage and maintain diabetes, taking healthy meals is not a choice. For your breakfast, try one of these recipes.

Hearty Multi-grain Pancakes

Pancakes have been a major breakfast recipe for decades now. Waking up to a one or two whole grain pancakes keeps you energized and full. Whole wheat flour or oat flour makes these pancakes yummy and hearty. Here’s what you need;

INGREDIENTS

  • A quarter cup of all-purpose flour.
  • A quarter cup of whole meal wheat or oat flour.
  • 1 tablespoon of brown sugar.
  • Half a cup of fat-free milk.
  • 2 teaspoons of canola oil and egg substitute.

PROCEDURE

  • Pour all the flour varieties into a large bowl and mix.
  • Combine the milk with canola oil, then add the egg substitute.
  • Add the resulting mixtures together until just moistened.
  • Pour about a quarter of the resulting paste onto a greased hot pan or griddle.
  • Turn when bubbles form on the top. Cook the other side until it turns golden brown.
  • With these ingredients and following the procedure, you will yield about 4 – 5 pancakes.

Nutritional Value of these diabetic Breakfast recipes

These pancakes have the right recommended value for each food component. Eating just two of this pancake yields 559 Mg of Sodium, 3 grams of Fiber, 9 grams of Proteins, 20 grams of carbohydrates, and 1 gram of saturated fats.
Among other diabetic breakfast recipes, Spiced Bacon twists are great for great for a breakfast.

Spiced Bacon Twists Recipe

Many people prefer bacon to other breakfast meal varieties. In this case, a sweet and mouth-watering delicious bacon twists are worth your time. They take only 10 minutes to prepare and 25 minutes if you prefer them baked. Moreover, if you want them crispy, you can cook extra longer.

INGREDIENTS

  • Quarter cup of packed brown sugar
  • About 10 center-cut bacon strips(depends on number of people)
  • One and a half teaspoon of ground mustard
  • A pinch of Cinnamon and ground nutmeg
  • Dash Cayenne Pepper

DIRECTIONS

  • Put together the mustard, brown sugar, cinnamon, nutmeg and cayenne pepper.
  • Rub or roll over the bacon on both sides.
  • Twist the bacon and place the twists in baking pan.
  • Bake for 25- 30 minutes at a temperature of 350 degrees. The more time you bake, the better is the result.

NUTRITIONAL VALUE

Spiced bacon twists have a favorable nutritional value that is approved by major nutritionists and dietitians. Each of these diabetic breakfast recipes will yield 75 calories, 4 grams of fat with 1 gram saturated fat, 212 milligrams of sodium, 5 grams proteins and 6 grams of carbohydrates.

Try one of these diabetic breakfast recipes and kick start your day with a defined and healthy outlook of your lifestyle. Good Luck!

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Diabetic Meals Meal Recipes

7 Day Diabetic Meal Plan – High Calorie, Low-Carb

A balanced calorie and carbohydrate meal through the week is important. It helps keep a healthy weight and overall balance in glucose levels. In this article, we will feature a number of meals that can be taken in each day of your 7 day diabetic meal plan, from day 1 through day 7. Complex carbohydrates such as whole grains, fresh vegetables and fruits will feature greatly in daily meals. Additionally, lean proteins and healthy fats are equally important in your 7 day diabetic meal plan. Saturated fats, refined carbohydrates such as white rice and white bread, artificial sugars etc should be consumed in limited amounts.

Each daily meal plan will contain balanced carb values of about 30-45 grams of carbohydrates. Snacking between meals will contain 15 grams of carbohydrates. Carbohydrate provisional values of each particular diet have been listed against each diabetes meal plan.

Day 1

BREAKFAST

(About 250 calories and 41 grams of Carbohydrates)

  • Half a cup of whole grain wheat or oat, cooked in half a cup of low-fat or non-fat milk.
  • 1 chopped medium plum
  • 4 chopped walnut halves

It is advisable to top this recipe with plum or walnuts. Alternatively you could take ¾ cup of blueberries and a ¼ of non-fat or fat-free yoghurt.

LUNCH RECIPE: Turkey-Apple Cheddar melt

(300 calories and 37 grams of carbohydrates)

  • 2 slices of whole meal bread. Could be whole-grain wheat or oat bread.
  • 2 teaspoons of whole grain mustard
  • ½ medium apple (sliced)
  • 2 tablespoons of shredded cheddar cheese.

It is advisable to buy deli turkey that has less than 150 milligrams of sodium per serving. For a lunch snack, ½ medium apple with ½ teaspoon of natural honey and cinnamon is a great choice.

DINNER RECIPE

(400 calories and 54 grams of carbohydrates)

  • Two and a half cups of vegetable soup.
  • 1 serving of rosemary goat cheese toast.

It is advisable to save about ¾ cup of soup for your lunch the following day.

Day 2

BREAKFAST RECIPE: Bagel Avocado toast

(300 calories and 33 grams of carbohydrates)

  • 1 serving of whole bagel-avocado toast
  • ½ a cup of blueberries
  • 25 pieces of pistachios.

It’s advisable to snack with 10 cherries before your lunch meal.

LUNCH RECIPE: Weight loss Soup

(300 calories and 47 grams of carbohydrates)

  • ¾ cup of vegetable weight loss soup
  • 2 slices of whole wheat baguette. Pre-cut in ¼ inch thickness.

Before your dinner, you could take Cinnamon apples for your snack. This is 1 medium apple with added cinnamon to taste.

DINNER RECIPE: Lentils with roasted vegetable salad

(420 calories and 48 grams of carbohydrates)

  • Two and a half cups of lentils
  • Roasted vegetable salads with greens dressing
  • 1 serving of chocolate-banana bites (frozen)

For this kind of diet 7 day diabetic meal plan, it is advisable cook extra ½ cup of lentils. This could be taken with your lunch recipe in the following day.

Day 3

BREAKFAST RECIPE: Yoghurt with blueberry Honey

(289 calories and 27 grams of carbohydrates)

  • 1 serving of healthy low-fat or fat-free yoghurt with blueberries.
  • 1 teaspoon of flaxseed
  • 6halves of walnut. Can be whole or chopped

The flaxseeds are added into yoghurt to increase on the amount of dietary fiber and omega-3. It’s advisable to snack with one medium plum just before your lunch meal.

LUNCH RECIPE: Mixed greens with lentils and sliced apples

(provides 350 calories and 50 grams of carbohydrates)

  • You only need 3 and ½ cups of mixed geens with sliced apples and lentils. Before you take your dinner, it’s a great option to snack with 1 medium orange.

DINNER RECIPE: Chicken Sausage and Pepper

(500 calories and 50 grams of carbohydrates)

  • 400 grams of chicken sausage and ground pepper
  • ½ a cup of brown rice (cooked)
  • ½ teaspoon of olive oil
  • ½ teaspoon of Italian seasoning

In this recipe, 7 day diabetic meal plan, you will have to season rice with olive oil, Italian seasoning and salt to taste. Serve the pepper and chicken sausages over rice.

Day 4

BREAKFAST RECIPE

(295 calories and 40 grams of carbohydrates)

  • ½ a cup of cooked oat, pre-prepared in a ½ cup of milk and water
  • 1 chopped medium plum
  • 3 chopped walnut halves.

Mixing the oatmeal with flaxseeds and topping it with plum and walnuts gives the best results. Snacking with 10 cherries is a good option too.

LUNCH RECIPE

(veggies with hummus sandwich)

  • 1 serving of hummus sandwich with healthy vegetables.
  • 3 apricots (dried)

This is a simple easy meal that can be complemented with 1 medium orange as an afternoon snack.

DINNER RECIPE: Lemon herb salmon with Caponata

(350 calories and 45 grams of carbohydrates)

  • 1 serving of lemon herb salmon with caponata or Farro. If you do not have Farro, substituting it with another whole-grain meal such as brown rice is a good choice.

Day 5

BREAKFAST RECIPE: Bagel avocado toast

(300 calories and 40 grams of carbohydrates)

  • 1 serving of bagel avocado toast
  • 20 cherries

After this recipe, snacking with 6 apricots previously dried is worthwhile.

LUNCH RECIPE: Turkey and Pear melt

(350 calories with 40 grams of carbohydrates)

  • ½ of a large whole-wheat pear.
  • 3 ½ Oz. of deli turkey
  • ½ medium sliced pear
  • 2 tablespoons of cheddar cheese
  • 1 cup of mixed greens.

Add turkey, cheese and pear to the pita pocket then toast in a toaster oven until all the cheese melts. Add your cup of greens to pita before eating. It’s healthy to snack with ½ sliced medium pear.

DINNER RECIPE: Meatballs with spaghetti squash

(450 calories and 40 grams of carbohydrates)

  • 1 slice of whole-wheat baguette
  • ½ tablespoon of goat cheese
  • 1 serving of spaghetti squash and meatballs
  • ¼ fresh chopped rosemary leaves

Toast baguette and top with cheese and rosemary.

Day 6

BREAKFAST RECIPE: Yoghurt with honey and blueberries

(300 calories and 30 grams of carbohydrates)

  • 2 teaspoons of ground flaxseeds
  • 5 halves of walnut halves
  • 1 serving of low-fat yoghurt with blueberries and honey

Mix flaxseeds with fat-free yoghurt topped with walnuts. Its very healthy to snack with 14 cherries just before taking your lunch.

LUNCH RECIPE: Weight loss soup

(340 calories and 40 grams of carbohydrates)

2 ½ cups of a healthy vegetable soup. If you feel hungry, snack with 1 medium orange.

DINNER RECIPE: Glazed chicken with spinach

(400 calories and 50 grams of carbohydrates)

  • ½ cup of steamed butternut squash
  • 1 serving of apple glazed chicken and 5 leaves of spinach.
  • 2 tablespoons of olive oil
  • ½ teaspoon of fresh thyme (dried)

Toss the squash with thyme and olive oil. To improve taste season with salt or pepper.

Day 7

BREAKFAST RECIPE: Blueberry pecan pancakes

(300 calories and 40 grams of carbohydrates)

  • 3 tablespoons of fresh or frozen blueberry
  • 2 teaspoons of ground flaxseeds
  • 2 blueberry pecan pancakes

Microwave the berries until they form a sauce like paste for 1 minute. To add fiber content, stir in flaxseeds and serve with pancakes. It’s a great choice to snack with 1 medium orange.

LUNCH RECIPE

(450 calories and 50 grams of carbohydrates)

  • 2 cups of mixed greens
  • ½ cup of cucumber sliced
  • ¼ cup of grated carrots
  • 1 ½ tablespoon of salad dressing.

Combine the greens with the salad dressing, carrots and cucumber. In this case, you can snack with 1 medium apple.

DINNER RECIPE: Mushroom sauce pork chops

(450 calories and 48 grams of carbohydrates)

  • ½ cup of brown rice (cooked)
  • ¾ cup of roasted Brussels with sun-dried tomato.
  • 1 serving of mushroom sauce pork chops.

This diabetic dinner recipe is a slow cook diet. Starting it early will ensure you have your meal ready in the right dinner time.

In conclusion, this 7 day diabetic meal plan is based on advanced control of calories and carbohydrates, saturated fats, sodium and fiber. In case you are concerned with a particular nutrient in your diabetic meal plan, it is advisable to consult your doctor or dietician. However, this 7 day diabetic meal plan best suits any individual’s diabetic needs.

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Diabetic Meals Foods

Can Diabetics eat Brown Rice ?

Preparing some meal for a diabetic means selecting a variety of food types. It is best to choose foods that provide the right carbohydrate content to your diet. Brown rice is one of the recommended alternatives to white rice. From a personalized point, can diabetics eat brown rice is a regular question asked.

Whether you should eat brown rice as a diabetic or not, heavily depends on your cravings for rice. Many people want to have simple meals that just keep their stomach full as opposed to other food types that keep you full for hours. The value of each food component present in Brown rice makes it a favorable and healthy diet for diabetics.

Brown rice is a naturally flavored whole grain cereal that is an ideal alternative to the high carb white rice. Despite its provisional values of carbohydrates, brown rice has significant results in reducing blood sugars.

Nutritional Values of Brown Rice

In case a member of your family has diabetes and you’re concerned whether can diabetics eat brown rice, the nutritional values of this dieting meal should convince you.

Half a cup of dry brown rice makes about 1 cup of cooked rice. Such a serving contains about 150 Calories, about 30 grams of healthy Carbs, and 2 grams of dietary fiber. These values have a greater impact on overall health of the diabetic patient. It improves on digestive health and low absorption of carbohydrates.

In addition, this combination of dietary fiber and whole grains causes moderate creeping levels of glucose. However, it causes a gradual increase in blood sugars. Therefore, it is important to consider the number of brown rice servings in every meal.

Health Benefits of Brown Rice

Natural whole grains have consistent characteristics that make them the best healthy alternative meal diets for any disorder. Brown rice is not exclusive, it has little or no trans-fats or gluten. Additionally, it is cholesterol free with no sodium component in it. The value of Potassium, Iron and Vitamin B, are healthy and worthy nutrients in any meal.

Iron has greater benefits in the body, every cell that is in the body is built of iron. Similarly, iron is important in delivering oxygen to major body organs and muscles.

B Vitamins levels, on the other hand, helps in enhancing conversion of carbohydrates into energy. For diabetic patients, converting most of the carbohydrate is into fat other than energy is common, therefore these vitamins are essential in maintaining healthy weights and keeping you energized throughout the day. The value of each mineral and vitamin component in brown rice fortified. It’s therefore important to buy fortified brown rice whenever possible.

Making Rice meals part of your Diet

Adding rice to your meals offers a wide variety of benefits. There are those combined meal diets such as weight loss diets. Along with your diabetic meal plan, brown rice is a good choice. The notion whether can diabetics eat brown rice is no more ambiguous. Despite the low value of carbs in a brown rice meal, adding limited amounts of non-starch vegetables, whole grains, and fresh fruits may help you achieve everything you need.

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Diabetes Diets Weight Loss Diets

4 Popular Diabetes Weight Loss Diet Meals

Maintaining a healthy weight while trying to eat healthy meals is important for everyone. However, for diabetics, it is not an easy hurdle to go over. Accumulation of excess glucose, a build-up of calories as well as body fats makes it hard to achieve positive results. Shedding off those extra pounds could be challenging. But eating healthy meals as you try to reduce your weight will yield observable results. Choosing the wrong combination of foods in your meals could harm the entire weight loss process. This is why we discuss those popular meals you could include in your diabetes weight loss diet.

What you need to eat

Adopting to a diabetes lifestyle means having a completely new food plan. There are those foods you have to avoid eating, while others, you have to consume in controlled amounts. When you consult your doctor or dietician, they will recommend a variety of food components. The right amounts and how much should be in each serving.

Additionally, to achieve your weight loss goals, there are those target diabetes weight loss diets that they could recommend. In general, every meal should focus on a low-fat dairy meal, high-fiber foods, low-carb foods, controlled serving on lean protein, fruits and vegetables among other healthy meals. Eating healthy vegetable based fats is important in maintaining glucose levels, calorie build up and managing your weight.

Various Diabetes weight loss diet meals

The table below, shows a variety of each meal component, you could include in controlling diabetes in general alongside loosing unhealthy weight.

 ProteinsShould include beans, nuts, poultry product, eggs, oily fish such as tuna, salmon and sardines.
 Dairy productsLow fat or fat-free milk, low fat and fat-free yoghurt.
 Fruits and vegetablesNon-starchy vegetables such as kales, asparagus, collard greens etc.Berries, grapes and oranges, apples etc.
 GrainsWhole grains; whole-wheat pasta and brown rice among others.

A combination of the above food types, will offer positive results. Keeping your body hydrated is also important for overall health. Choose to take healthy and non-caloric drinks such as water and tea.

Foods to Avoid

There are a number of foods that you certainly should be avoid. Others, you will have to consume in limited and controlled servings. Some of these foods include;

  • Fruits with additional sweeteners such as jam, apple and berry sauce, canned fruits among other fruit samples.
  • Processed grains. A good example are white rice and pasta.
  • Fried foods with trans-fats and saturated fats.
  • Full-fat dairy such as yoghurts, cheese, butter and milk.

Avoiding these foods whenever possible, translates to lower glucose levels, low body fat content and low calorie intake. It has an overall effect on diabetes and weight loss.

With the right diabetes weight loss diet, you will be able to beat a variety of other disorders let alone diabetes. Adding a workout routine to your weight loss efforts will help reduce your blood sugar levels and burn excess calorie and body fat. Prior consulting with your doctor, dietician or nutritionist is important. They are able to provide specific diets with nutritional needs for weight loss.

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Diabetes Type 1 Diabetes

Type 1 diabetes – Symptoms, Causes, Treatments

Diabetes is a kind of disease related to metabolic disorders. These disorders cause abnormal levels of blood sugar inform of glucose. There is a broad variety of symptoms related to this disease. They include Increased thirst, commonly known as Polydipsia. Increased hunger know as polyphagia in medical terms. Increased urination also known as polyuria. These symptoms are predisposing factors of diabetes. Diabetes is a serious lifestyle disease that could managed with little adjustment. If ignored, diabetes develops into chronic complications that could offer long-term threat to your life. There are two types of Diabetes disease; Type 2 and Type 1 diabetes. In this article, we will cover on type 1; what causes the disease, symptoms and possible treatment options.

Type 1 Diabetes

This form is also known as insulin dependent diabetes. It is common in children, but adults are still at a risk of contracting the disease. Type 1 diabetes, is generally caused by the body’s inability to produce enough insulin. This is caused by loss of insulin producing cells in the pancreas. Loss of these cells leads to high deficiency of insulin in the body.

Signs and Symptoms of Type 1

There are a variety of symptoms related to type 1 diabetes. These includes dehydration, general weight loss, blurred vision, ketoacidosis diabetes, increased hunger and urination among other symptoms.

If not addressed, these symptoms degenerate into chronic illnesses. This could be kidney failure, heart diseases, eye problems and other diseases. Unlike other types of diabetes, type 1 diabetes is more prominent.

Causes of Type 1 Diabetes

There are a number of factors that lead to this type of diabetes. They include:

  • Genetics. Presence of diabetic genes offers great prevalence to risk of getting the disease.
  • Age. As noted earlier that type one diabetes is more common in children, it is noticeable in children who are at their peak ages. Though it could be detected at any age.

Possible Treatment of Type 1 diabetes

Though this disease cannot be completely cured, it can be managed. Regular intake of Insulin, is one of the preventive measures of type 1 diabetes.

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Diabetes

Learn More About Diabetes

Figuring about how to manage and control diabetes begins with first learning about the disease and how critical it could be at times. The diabetes disease is a lifestyle disease. This means that diabetes is caused by the kind of life we lead. The food we eat, how active we are, how we address other health problems are all imperative causatives of diabetes.

The Basics of Diabetes

Diabetes arises when the body is not able to convert glucose into energy. Most of the time, insulin which is responsible for converting glucose into energy becomes insensitive to carbohydrates. This means that the body is unable to convert carbohydrates into glucose. As a result, the body lacks enough energy to perform major functions.

Another case happens when the body is unable to produce enough insulin. When this happens, carbohydrates are converted to body fat instead of energy. Consequently, fat builds up in the body and results in unhealthy weight gain. Maintaining a healthy weight, is one of the preventive measures of diabetes. Therefore, gaining excess weight puts you at risk of getting diabetes.

Types of diabetes

Diabetes disease is of two types. This category is based on the body’s response to glucose. When insulin is non-responsive, the amount of glucose in the body becomes too high past normal levels.

1. Type 1 diabetes

This type of diabetes occurs when the body is not able to produce enough insulin. Worst, the body entirely stops producing insulin. As discussed above, the body of the patient is unable to utilize glucose. However, this type of diabetes is managed by taking doses of artificial insulin, coupled up with recommended medication for diabetics.

2. Type 2 diabetes

In this case, the body is unable to use insulin properly. It is the most common type of diabetes disease. However, to manage it, a patient is advised to take diabetic pills and insulin.

3. Gestational Diabetes

This type exhibits itself in pregnant women. It predispose the woman to type 2 diabetes attack in future. Its caused by the hormonal imbalances that comes along with a pregnancy.

Diabetes is a serious illness that should be taken seriously. However, it is manageable. If you feel any of the symptoms related to diabetes, its advisable to visit your doctor who will take diabetes tests on you to determine the amount of sugar in your body.

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Diabetes Gestational Diabetes

All You Should Know About Gestational Diabetes

Gestational diabetes affects women alone. This type of diabetes occurs when you are expecting a newborn. It might not show in the first trimester of the pregnancy, but between 24 – 28 weeks of a pregnancy, it will begin to exhibit concrete signs and symptoms. This happens when the body produces excess glucose. This have a great effect on your pregnancy as well as general health of the baby.

No woman would like to have complications when expecting a child. Women who are at the risk of gestational diabetes could prevent and control this disease by eating healthy, balanced meals, doing regular exercises, and taking recommended medication for the disease.

Signs and Symptoms of Gestational Diabetes

Though there could be no direct signs and symptoms of diabetes during pregnancy, it could be identified with regular exams carried out during your pregnancy period. These signs will exhibit when glucose levels are abnormally high. In this case, general symptoms of diabetes will show out. They include:

  • High frequency of urination
  • Increased and continuous thirst
  • Increased, Non-stop hunger

These symptoms gradually decrease after birth of the baby. Your glucose levels get back to normal levels. On rare cases, glucose levels do not get back to normal, and thus have to take diabetes medication to maintain it.

Complications Associated with Gestational Diabetes

Most women who have gestational diabetes have healthy babies. However, if the disease was not controlled early enough, it could lead to a number of complications to both the mother and the newborn.

  • Excess Weight: When blood sugar or glucose shoots to high levels, it could lead to more production of insulin. As a result, the baby becomes overly large, a condition known as Macrosomia. This could lead to difficult deliveries or sometimes C-Section delivery.
  • Respiratory Distress Syndrome and premature birth: When glucose levels goes too high, the baby may become too big. The doctor may recommend an early delivery. Consequently, pre-term infants have difficulty breathing, a condition known as RDS (Respiratory Distress Syndrome)

There are other problems related to gestational diabetes. However, sticking to a healthy lifestyle is one choice that will keep you off the disease. Additionally, taking regular diabetic checks during pregnancy could prevent long-term effects.

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Diabetes Exercise

4 Best Exercise To Manage and Maintain Diabetes [Burpees Workouts ]

Exercises are good lifestyle activities that help overall health of an individual. There are those exercises that will focus on your upper body muscles while others will focus on the muscles on your lower body. Moreover, other exercises will focus on internal muscles such as cardiovascular muscles and so on. Diabetes exercises are great activities that make the body have healthy sensitivity to insulin. When your body has a healthy sensitivity to insulin, it will move carbohydrates to muscle cells and thus help to build on lean muscle mass. Conversely, when the body has reduced sensitivity to insulin, the carbs are converted into body fat thus gaining unhealthy body weight.

Types of Diabetes Exercises

1. Push-ups

Push-ups - Diabetes Exercises

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Push ups are one of the traditional diabetes exercises that engage muscles on your upper body. They are a good resistant activities that will make you sweat, burning a high load of calories and unhealthy fats.

2. Squats

Squats - Diabetes Exercises

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Squats are good diabetes exercises that challenge the body to a significant degree. Lifting heavy weights offer intensive activity for both upper and lower muscles of the body. Lower body muscles increases insulin sensitivity and creates higher demand for glucose.

3. Cardio Intervals

Cardio exercises are not as vigorous as other diabetes exercises. When you are doing cardio state exercises, to reap maximum benefits, going for an all-out pace for 1 Minute, coupled up with active rest periods is a good way to improve insulin sensitivity. Consequently, your cells will become more sensitive to glucose.

4. Burpees

Burpees - Diabetes Exercises

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These are one of the best diabetes exercises that you can perform in your workouts routine. They improves and gets your heart rate high and get your muscles stronger. Burpees are preferred for almost any healthy exercise routine, because of their intensity. Because of this intensity, they enhance and improve on insulin sensitivity.

With the above diabetes exercises, you will be able to maintain a healthy weight as well as increase your body’s sensitivity to insulin. Coupled with a healthy diet, these exercises will reduce weight gain.

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Diabetic Meals Basic Meal Planning

9 Basic Dietary Plans for Diabetic Patients

One of the natural ways to manage diabetes is through taking a healthy diet. It is important to carefully consider what you take for your meals, the size of each meal component that is in your servings and quantities of each component. Rather than preparing any meal that you think will work for your diabetics diet, careful planning can lower cholesterol and blood sugar levels. Other than helping to keep your blood sugar levels low, careful planning for your meals will also help you to control your weight. A good, carefully planned meal, will keep you feeling all good throughout the day. It will keep you full and improve on all aspects of your lifestyle. This article describes about some basic dietary plans for diabetic patients.

It is a known fact that so many people think that meal planning only involves the amount of food components in a meal, the amount of proteins, carbohydrates, minerals and vitamins. But this is not true, the natural benefits of each component to the body is of great importance. This notion gets people supplementing their diets with pills, minerals and vitamins to keep their blood sugar levels low. Careful meal planning will help you get minerals, vitamins and other body requirements in the right way; through foods and not diet pills!

The main problems associated with diabetes is inability of the body to use and store food that offer energy to the body. This energy is stored in the form of glucose. This is a type of sugar that is sourced from the foods that we intake in our bodies. These includes fruits, vegetables, starchy foods, milk and sugars. Once a person is diagnosed with diabetes, eating a health diabetic diet, coupled with good exercises to keep you active will help manage the disease. However, on the rare end, diabetics are advised to take insulin and diet pills to manage sugar levels.

Tips to Healthy Eating, Prevention and Management of Diabetes

On average, a person takes three meals in a day. As said earlier, the body of a diabetic is unable to store foods that would be used by the body. Eating at regular times with a considerable spacing between meals is a great way to manage diabetes and sugar levels. It is recommended to adopt a spacing of less than six hours between meals. Regular meals helps you keep the stomach full and enables the body to control blood sugar (glucose) levels. When you feel empty, it is advisable to take healthy snacks in between your meals.

Limiting the amount of sugars and sweets that you take into your body is a good way to manage diabetes. These sugars include regular pops, candies, honey, jam and desserts. These sugars increases blood sugar levels thus destabilizing the natural sugar level in the body. According to dietary plans for diabetic patients, to solve on this, there are natural sugar sweeteners that could be used in place of these artificial sugars. Similarly, there are sugar-free components that could be used to replace sugar-rich foods.

A high intake of foods with fats is not an option when it comes to dietary plans for diabetic patients. These foods increases chances of being overweight. Other disadvantages of fat intake is cardio-vascular disease, you risk heart attacks and thick blood vessels. Conversely, sugar free foods helps you control blood sugar levels as well as have healthy weight.

Foods & Exercise

One recommended food complement is fiber. Foods that are rich in fiber such as grain and whole breads, cereals, lentils, vegetables, fruits and dried beans are a good choice. These foods keep you feeling full all day long while keeping your blood sugar and cholesterol levels low.

Major symptoms for diabetes is feeling thirsty. Once you feel thirsty, it is advisable to take plenty of water. Water keeps your body hydrated. Water offers great therapy for the body, it keeps the body lean and keeps you looking healthy. Other than water, regular pops and fruit juice are a good alternative to water that will help raise healthy blood sugar levels.

Exercise is a lifestyle practice that keeps you healthy and active. Adding a physical activity coupled up with healthy meals is a good way to manage and prevent diabetes. Regular exercise boosts your sugar levels and maintains and controls healthy sugar levels. It enables the body use up excess energy that is stored in the body and improves the flow of blood in the body.

Dietary Plans For Diabetic Patients For Healthy Eating

As mentioned earlier, having a careful meal plan is a good way to control and manage diabetes. The amount of food components that you take in your meals is an imperative consideration. The amount of proteins, starch and vegetables that you take in your meals is of prime importance. To effect on the amount of every component in your meals, adopting the “Plate Method” will offer and control portion sizes for your meals. In this method, it is recommended that you take a variety of vegetables in one half of the plate, while the other half covers grains and starches on one quarter, and proteins such as meat and alternatives in the other quarter. Below is a guide to healthy meal planning:

  • To complement you meals, it is advisable to take a glass of milk or any other alternatives such as sugar-free yoghurt. Taking a fruit is another great complement for your meals, fruits such as berries, grapes, peaches and oranges are good fruits to incorporate in your diabetic diet.
  • Alcohol does not augur well with diabetics. Alcohol destabilizes blood sugar levels thus causing you to gain weight. However, little amounts of alcohol is healthy for a meal, it enhances digestion. It’s advisable to talk to your dietician for the right amounts.
  • Vegetables takes a large portion of your meal plate. These meal components are rich in nutrients and are low on calories and rich in vitamins.
  • Intake of whole grains and cereals, noodles, rice and other healthy starchy foods provide foods that are broken down into glucose which the body needs for energy.
  • A healthy intake of healthy proteins such as fish, low-fat butter and cheese, lean meat and vegetarian proteins are healthy choice for your meal.

It is advisable to consult your healthy dietician for advice on your nutrition intake and dietary plans for diabetic patients. A good intake of the right food portions, incorporating exercises that keep you active and taking the right medication is good management practice for a diabetic lifestyle. Most importantly, taking a breakfast helps you have a good start for your day. Do not skip breakfast meals.

Dietary Plans for Diabetic Patients who have Smaller Appetites

BREAKFASTHalf a cup of cold cereal about 125 Ml

1 slice of whole grain or whole meal toast

1 Orange

A cup of low-fat milk 250Ml

2 table spoonful of peanut butter about 30Ml

Regular Coffee or tea.

LUNCH
1 sandwich

2 slices of whole meal or whole grain bread.

2 Oz, or 60g of chicken or fish meat

1 teaspoonful of non-hydrogenated margarine

Grapes

175 Ml of low-fat or fat-free yoghurt

Regular Coffee or tea

DINNER
1 Medium potato or 150 Ml of rice

At least two types of vegetables

Lean chicken or fish meat about 60g or 2 Oz.

1 Cup of low fat or fat-free milk about 250Ml

1 Cup of Cantaloupe

Regular Coffee or Tea.

EVENING SNACKS4 Whole grain crackers or less

30g or 1 oz. of low-fat cheese

Dietary Plans for Diabetic Patients who have Bigger Appetites

BREAKFAST
125 Ml of Cold Cereal

2 slices of whole grain or whole meal toast

An orange

250Ml of fat free or low fat milk

60g or 2 Oz of low fat cheese

A cup of tea or regular coffee.

LUNCH250Ml or 1 Cup of Soup

2 slices of whole meal or whole grain bread

90g or 2 Oz of lean chicken or fish meat

5Ml of non-hydrogenated margarine

Carrot sticks

175 Ml of Fat-free or low fat yoghurt

Tomato Slices

A cup of regular coffee or tea

AFTERNOON SNACK1 apple or banana
DINNERLarge potato or 375Ml of Noodles (cooked)

Vegetables

Salads with Fat-free or low-fat salad dressing

Lean chicken or fish meat about 120g or 2 Oz.

A cup of low-fat milk.

Regular coffee or Tea

EVENING SNACK4 tablespoonful or 60 Ml of Peanut Butter

4 whole grain crackers

250Ml of low-fat or Fat-free milk or yoghurt

Exercise and Physical Activity

Dietary plans for diabetic patients are not enough for them. They should follow some physical activity to solve their problems easy with those dietary plans. Staying active in the day is a good and healthy lifestyle practice that will keep you fit and healthy all day long. To achieve this, it’s healthy to allocate enough time for your exercises. Moreover, try to engage in vigorous exercise most of the days of the week.

Walking is a good healthy exercise. Instead of taking a car, you can start slowly and gradually increase your progress on strolling and walking. Engaging in family activities such as swimming, skating, hiking and mountain climbing is good exercise for a diabetic.

Exercise helps you have an improved sense of well-being. Try to gain effort to engage in new activities such as dancing, riding a bike, playing basketball, beach volleyball and other exercises.

Healthy Eating Lifestyle

It is recommended that you include the four main component meal types in your meal. These include;

  • Fruits and Vegetables
  • Whole grain products
  •  Milk and alternatives
  • Proteins and meat alternatives

Having a whole, healthy meal that includes major components such as whole grain breads, pastas, fresh fruits and cereals will help maintain and control a healthy body weight. Lower intake of foods that are high on fats and calories, alternatively, use low fat choices such as skim milk, lean ground beef, trim fat meat and so on. Healthy eating plans will keep you healthy and enable you keep a healthy lifestyle.

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Diabetes Type 2 Diabetes

Managing and Preventing Type 2 Diabetes

Diabetes is one of those lifestyle diseases that have developed great prevalence in today’s world. There are basically two types of diabetes disease. These are Type 1 and Type 2 diabetes. When it comes to type 2 diabetes. It is a condition where there is insufficient or insignificant amounts of insulin in the body that would convert glucose into energy or a different case, the body becomes resistant to insulin functions.

It’s a long-term condition that has no cure but can be managed easily and with cost-effective means. After being diagnosed with Type 2 diabetes, you have to stick to a strict diet and recommended medication which will help improve production of insulin or enhance insulin functions in the body.

Tips to manage Type 2 diabetes

Since diabetes has no permanent cure, there is a variety of ways you can manage the disease. Most of the proven methods to manage and maintain diabetes is having a healthy diet and regular exercises. Below are tips that will help you maintain and manage type 2 diabetes.

1. Maintain a healthy body Weight

The major cause of Type 2 diabetes is obesity. If you are obese, it is recommended that you try to shed off some weight to prevent contracting diabetes. A healthy body weight helps to prevent and manage diabetes. There are a number of ways you can take into consideration when you want to manage your weight. It could be through exercise or adopting a healthy diet program. Crash diets are major contributors of excess weights, avoiding fad diets and foods that are high on fats will help maintain a healthy diet and consequently overall maintenance of diabetes.

2. Healthy Diabetic Diet

Healthy eating is essential for anyone, whether you are preventing, managing, maintaining diabetes or not. The best foods that will help a person suffering from type 2 diabetes are foods that are rich in fiber such as fruits, lean proteins such as chicken and fish meat, Low-fat milk etc. The plate method, is a recommended meal guide for a diabetic.

3. Reduce intake of sugar-rich foods.

As mentioned earlier that diabetes is a condition where the body is unable to convert glucose stored in the body into energy, taking sugar-rich foods means increasing on the levels of sugar and glucose in the body. Paying attention to the amount of carbohydrates that you consume, also reduces the amount of glucose in the body. There are great carbohydrate alternatives such as brown rice, whole wheat bread and so on in place of threating carbohydrates such as white bread, pasta, corn and processed foods.

4. Regular Exercise

Exercising has a great effect on preventing and managing diabetes. Taking exercises does not only help you burn calories but it also helps to improve on general insulin function in the body as well as control blood sugar. Any type of exercise that has an exertion and mild sweating will definitely work for you. Exercising about four times in a week, or sometimes three times, is a good method that will help one manage and maintain type 2 diabetes.

These are the proven ways that can help prevent, maintain and manage type 2 diabetes. Maintaining a healthy weight is important as adopting a healthy meal. There are those identified meals that your dietician will recommend. Exercising will enhance the function and production of insulin, therefore its advisable to exercise regularly.

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Diabetic Meals Type 2 Diabetes

7 Easy Breakfast Ideas For Type 2 Diabetes

Diabetes is one of those lifestyle diseases that can be managed with great ease. A healthy diabetic diet coupled up with regular exercise is all that you need to overcome the pressure and manage the disease. There are basically two types of diabetes; Type 1 diabetes and Type 2 diabetes. Despite the variation, dieting and exercising is of great importance. Starting your day with a healthy meal is a good way to stack your stomach for a busy day. Breakfasts are the most skipped meals of the day. For Type 2 diabetics, skipping a breakfast is not an option.

According to MS,RD Kelly Kennedy, a health dietitian, he insists that having a breakfast provides the body with nutrients and stuffs up your stomach after long hours on dry stomach during sleep. A perfect breakfast meal is one that would comprise of healthy carbs, dietary fibre and small amounts of lean protein. The foods that you choose to take for your breakfast should have low glycemic levels to reduce the amount of glucose in the blood. These foods are meant to keep you filled morning along and sometimes all through lunch.

Breakfasts helps you keep your energy levels up throughout the day. Nowadays, many people are eating almond or peanut butter in their meals. The two provides a good blend of proteins and fats. Many people are lost of choices when it comes to breakfasts. Discussed below are seven breakfast ideas that will keep you healthy and strong for the day.

1. Breakfast Shakes

Shakes are the best blends that offer an all-inclusive cup of nutrients. You can incorporate different components in your shakes, here, you have a broad variety of ingredients to blend together. One great choice is having a one cup of fat-free milk, or if you like yoghurt, plain non-fat yoghurt is a great choice. Blend this with half a cup of blended fruits such as bananas, strawberries, blueberries and so much more. For a tasty shake, blend this together with a spoonful of wheat germ or nuts. Add some ice cubes for a tasty feeling.

2. Muffin Parfait

Many people love taking muffins, in this case, one half of a high-fiber or a whole grain muffins is a good choice. Always go for one that has about thirty (30) grams carbs and at least three (3) grams of dietary fiber. However you can prepare one with a customized value of carbs, proteins and fiber. The other half of your muffin, can be covered with berries. Top off with a significant amount of non-fat milk or yoghurt.

3. Whole Grain Cereal

This is the best meal that you can take for your breakfast. Whole grain cereals offers a great combination of minerals, vitamins and dietary fiber for a healthy and diabetic breakfast meal. Whether you decide to take your whole grain serving hot or cold, it makes a great deal. One personalized recipe is a bowl of low-sugar cereal, high on fiber. This could be skimmed a glass of milk or else, you could chose to just heat a bowl of plain oatmeal. Many people do not love whole grain cereals because of it being naturally sugar-free. Conversely, you can sweeten with a blend of fresh fruit, other sugar substitutes or skimmed milk.

4. Scrambled Eggs With Toast

Many people have had this for their breakfast for a considerably long time. The old usual meal of scrambled eggs with a slice of whole meal toast is a great way and healthy way to kick-start your morning. However, you are not going to like them if you do not cook them right. To have a great meal, scramble the eggs in a non-stick pan, and combine this with a slice of whole-wheat toast. For a greater taste, you can top your toast with light butter, cheese, low-fat cream or sugar-free jam.

5. Breakfast Burrito

Breakfast burritos are one of those breakfast meals that you can have on the go. To have a great burrito, use a non-stick skillet and spray. Scramble an eggs with onions, spinach, green pepper or a varied variety of other veggies. Place this on a warmed whole wheat or oat tortilla. For a great feeling, sprinkle with cheddar cheese, salsa and wrap in a foil.

6. Bagel with Nut Butter

In this case, we will consider having bagel thins since bagels are overly large and may have to stack up with much carbohydrates. You can decide on whether to have bagel thins or flats. They should be topped with almond or peanut butter. This two will offer a great dose of healthy fat and proteins that’s low on carb but with maximum energy.

7. Almonds and Fruits

As said earlier, breakfasts are important meals of the day. Starting your morning with a handful of raw and whole almonds, is a great choice. Combining this with a serving of low glycemic fruits, is a healthy choice. Some of the fruits you can incorporate in this meal are apples, peaches or oranges. This meal offers a meal that’s high on fiber and mono-unsaturated fats. Moreover, the fruits adds sweetness to your morning and a great content on fiber.

Additional Tips for Your Type 2 Diabetes

With the discussed varieties of meals to incorporate in your breakfast, generally including natural healthy foods such as fruits and veggies, dairy products, lean meat, low fat fish, and whole grains is a great choice. Keeping off canned and processed junk foods is a must. The primary goal of taking diabetic diets is have proper healthy diets.

To have and maintain a healthy diet, there are pointers that you should keep in mind when preparing your breakfast meals. They will help you ensure you have a whole, healthy meal.

  • Always keep watch on the sizes of every component you include in your meals. This will enhance your dietary goals and overall diabetes management. A great idea, is to use the “Plate Method”. In this allegory, you are have half plate of non-starch veggies. The other half should be filled with proteins on one quarter, with the other filled with grains or starch. Additionally, including a fruit and dairy serving is a healthy way.
  • Though fats are not recommended in a diabetic diet, there are healthy fats that you could include in your breakfast meals. These includes olive oils, nuts, avocado and canola oils.
  • Lean meats are a great variety to include in your diet. They include Turkey Sausage, scrambled eggs, turkey bacon and Canadian bacon. Lean meats offer significant amounts of proteins.
  • Have low servings of dairy products. Dairy foods have high fat content though there are the non-fat varieties such as skimmed milk, low fat and fat-free yoghurt, and servings of low-fat cheese and butter.
  • It is advised to keep off fat and heavy sugar coffee drinks. Regular coffee with 2 percent of milk and sugar substitutes is a good complement.
  • Proteins from cereals, nuts, low fat yogurt and skimmed milk, butter, cheese and salads are a great choice for a type 2 diabetic diet. Combining proteins with dietary fiber will not only keep your stomach full for longer periods of time, but also helps in overall metabolism and digestion in the body.
  • Some foods enhances production of insulin in your body. Most of these includes spices such as turmeric, cinnamon and black pepper, they do not only help in digestion of foods, they also add great taste to your meals.

Type 2 Diabetes diets are not a hard nut to crack. For more information on the right food portions, food varieties and recommended breakfast ideas, it is advisable to link up with a registered and certified diabetes dietician. They will help you come up with great meal plans, healthy, friendly and easy to prepare.

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What to Eat Nutrition

How to Make Your Own Diabetic diets and Be a Little Dietitian?

Control your tongue! Have you heard it somewhere? May be it is the sound of your doctor. As diabetic patient; you would have seen your blood sugar level more than your face through the mirror. Really, it’s very important about warring your blood sugar level. That’s why you are always trying to diabetic diets.

But…..! do you really know about dieting?

A DIET means your total meals including breakfast, lunch, dinner & other beverages (remind your tea time) usually. When someone invites you to ‘have your dinner’ then you may tell ‘no please, I skip my dinner as I’m dieting.’ This is the famous method of diabetes diet plan of diabetic patients. But if you are sensitive to ask about this diet plan from health professional, it’s sure he or she will tell you another name for this and it’s FASTING! A fasting could be lead to malnutrition. Therefore it should be carried on under a medical supervision only. So, is it clear not to do fasting?

So, be a LITTLE DIETITIAN !

Dieting has a long history. The First Popular Diet was introduced by Mr. Willium Banting. The phrase ‘do you bant ?’ was come to people’ s tongue after the Banting’s diet plan. As a little dietitian, makes diabetic diets to yourself, you can recommend some tips of diabetic dieting to yourself. But first of all you could define what is DIETING. Keeping a limitation of the diets to increase, reduce, or maintain your body weight, with a good control or restriction  of food.

Although, there are many diabetic diet formulations such as;

  • Vegetarian diets,
  • Semi-vegetarian diets,
  • Detox diets and
  • Other diets (i.e.medical treatment diets)

Additionally, to a diabetic patient weight control diets should be the best focusing.

It should includes Low carbohydrate diets, Low fat diets, Low calorie diets and rarely Very low calorie diets. Not only weight control diets but also Sugar Busters and diets with Low Glycemic Index are more valuable for diabetes mellitus.

Manage a food diary

Record all the meals you have eaten for each day. And, This will lead you to reduce the daily calorie intake. Make your meals or diabetic diets from being in a food guide pyramid. Don’t give up essential nutrients such as highly soluble fiber, variety of fruit and vegetables, low sugar and fat, especially saturated fat.

Low carbohydrate diets with a Low Glycemic Index  is the most beneficial feature for a diabetic diets.

If you are taking ALCOHOL ?

A limitation is advised if you are taking alcohol and alcohol can inhibit glycogenesis in liver. Keep in mind that some anti-diabetic drugs such as Sulphonyluraes & Biguanides have interactions with alcohol.

Finally we have to tell you about that, do not tend to purchase special diabetes products. Diabetes UK NICE advised to against for these products as they may contain high fat level and no any special benefit is giving to andy diabetic patient and they are also expensive.

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What to Eat Foods

Which kind of dietary fibers control diabetics?

Fiber is a massive word. But here we discuss about the fibers in our diets. Those type of fibers are micro in size and called dietary fibers. Basically we can identify two types of fibers. One is soluble in water and the other one is not. So, what is the difference between soluble and insoluble fibers? Can you imagine? No? So, here we go.

Insoluble and Soluble Fibers

Water soluble dietary fibers are soft and helps to control blood glucose. Ah! that’s it. Yep! not only controlling blood glucose but it reduces bad cholesterol and cleans arteries. It manages diarrhea. Insoluble fibers are bulky. It acts only inside the digestive tract. Because of it’s insolubility, it could not enter to the blood through the cell walls inside digestive system. It helps to clean colon and reduce constipation. Insoluble bulky fibers help to reduce the risk of forming colon cancers because of it’s ability of cleaning.

Many foods contain both soluble and insoluble dietary fiber. Whole grains, vegetables, beans and legumes, fruits, seeds and nuts contain soluble fibers. Some of those are also containing insoluble too.

Dietary Fibers are Carbohydrates

Dietary fibers are also a type of carbs but not digest in human digestive tract. Therefore those not bring us calories. It feels stomach filling but not actually like other digestible carbohydrates. It counts your meal but not affected badly to blood glucose levels. Therefore this is the best solution for diabetic patients. But remember this! If you are going to eat fruits for dietary fibers, be careful. Most of the types of fruits contains sugar. More sugar will the condition worse. When we eat fruits for fibers we have to keep in our minds, not to get very ripped fruits.

Fibers and Digestion

Dietary fibers slow down the process of digestion. Therefore digestion of carbohydrates will also slow down and rate of releasing glucose to blood is reduced. It helps to prevent us from increasing blood sugar levels. One of the related research proved that high fiber diet reduces blood glucose levels by a considerable number.

Considering all of the above, we have to change our day-to-day diabetic diets to fulfill the requirements of additional dietary fibers in to our digestive tract.

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What to Eat Nutrition

What to Include in Your Diabetic Diet?

Diabetes is manageable. Healthy eating habits are a good way to manage diabetes level. And maintain a healthy weight also. A diabetic diet should have plenty of vegetables, proteins, whole grains, fruits and healthy fast that will help replenish your body. Discussed below are the benefits of each meal component.

Lean Protein

As opposed to having plenty of carbohydrates on our plate for every meal, eating plenty of lean protein ensures that our body is able to operate at full strength with much energy. Proteins do keep us full for longer periods of time, thus preventing us from junky high carb diets. We may include meat, cheese and eggs.

Veggies

Vegetables are a good choice in our diabetic diets. They have plenty of nutrients, are high in fibre, low calories and fat. Unlike other diet meal plans, veggies are delicious and will ensure us to maintain the right track on our diet. Five to nine servings of veggies are a good recommendation.

High Fiber Foods

Foods with high levels of dietary fibre have overwhelming benefits, while still reducing cholesterol levels. Foods with dietary fibre keep full long periods of time and are known to reduce post-prandial glucose levels.

Fruits

Including fruits in our daily diet compliments on our efforts of having a high fibre, vitamin and mineral diet. By nature, fruits have low levels of calories and facts. Despite that carbohydrate levels will fluctuate on the type of fruit we choose of to take, fruits will provide essential vitamins to our body. Moreover, fruits are good antioxidants and help to improve the strength of our immune system.

Healthy Fats

Olive oils, nuts, canola oil and seeds are among the many healthy fats that we could include in our diabetic diet. Omega fats are another good choice to incorporate into our diet, the best choice is fish oils. Healthy and balanced fat levels are a good choice to include in our daily diet. However, try avoiding as much as possible fats that are hard at room temperature.

Good eating habits coupled up with healthy nutrients, are important in regulating diabetes. A good healthy meal, keeps our feeling at our best. Coupled up with great exercise, will generate more energy and stamina and generally improving on your general outlook each day.