What is Ketogenic diet and how can you benefit from it?

Keto diet consists of proteins, high fat, and very low carb, it replaces the consumption of carbohydrate with fat. This reduction process of carbs in the body called ketosis. It reduces the weight and insulin level in your body. Moreover, the ketogenic diet is the favourite diet for athletes and bodybuilders. Keto diet also helps in controlling epilepsy in children. A high intake of protein helps in digesting easily.

What you can eat during your Keto diet?

Keto diet suggested by many nutritionists with full of high-fat, protein, and low carb diet to reduce weight and brings high energy level in your body. Various types of healthy foods should be intake during keto diet for quick weight loss diet.

  • Seafood
  • Low Carb-Vegetables
  • Cheese
  • Avocados
  • Meat and Eggs
  • Coconut and Olive Oil
  • Yogurt
  • Nuts and Seeds
  • Berries
  • Butter and Cream
  • Shirataki Noodles
  • Unsweetened Tea and Coffee
  • Cocoa Powder and Dark Chocolate

 

With these food items, you will follow your diet plan and achieve your motive of Keto diet.

How you can start a Keto diet? 

The process to start a keto diet or low carbohydrate in very easy, but before starting of ketogenic diet you need to consult a doctor or a certified nutritionist.

  • Set limit of carbohydrate
  • Use a high-fat diet
  • Drink more water
  • Keep up with electrolytes
  • Eat only when you are craving for food
  • Exercise regularly
  • Eat whole foods

These are some of the do’s while you are on the keto diet, it gives you results effectively and speedily.

How many types of Keto diets are available?

Ketogenic diet pursue by people for several reasons. It is very difficult to follow the keto diet, but we make it simple to follow. Ketogenic diet is sub-categorized into four types.

  • Standard Ketogenic Diet- It applies to all your meals i.e. breakfast, lunch, dinner, and snacks. It consists of 75% fat, approximately 20% of protein, and up to 10% of carbs. Meals like butter, fish, ghee, meats, and olive oil. You will consume 150gm of fat and 90gm of protein including your three meals.
  • Targeted Keto Diet- This type of keto diet is taken mostly by athletes and active individuals. They consume 70-80 grams of carb and 20-30 grams of protein in a day. Their meals include dairy products, fruits, grain-based foods, and nutritious foods.
  • Cyclical Keto Diet-  As you understand by the name, five days in a week keto diet is followed by individual and remaining days normal controlled diet consumed by them. During keto diet 75% fat, 5-10% carbs, and 15-20% of protein. In normal days 50% carbs and 25% each for protein and fat.
  • High-Protein Keto Diet- This type of diet is easy to follow with high protein foods. High consumption of protein causes loss of weight. In this, you need to consume 130gm of fat and 120gm of protein.

Is the ketogenic diet is safe for your health?

This is a very much conflicted question, many experts say that it is safe for the persons who have overweight. Some doctors and nutritionist says it is not good for your health because it decreases the level of carbohydrate in your body.

But if you intake the diet with the suggestion of doctors in proper quantity, then it will not create a problem for your health. You can follow a keto diet for a short period, but it is not preferable for the long-term.

What are the foods you need to avoid for loose weight during keto diet?

While sticking to a ketogenic diet for losing your weight, you need to away from some foods for better results.

  • Low fats diet
  • Sugary food
  • Legumes and beans
  • Sauces or condiments
  • Alcohol

Beyond this many other food items are also prohibited in the Keto diet plan for weight loss.

What are the advantages of a ketogenic diet?

The ketogenic diet contains numerous benefits that help in maintaining your body fit, fine, and active.

  • Controls Blood Sugar
  • Reduce Appetite
  • Lower Blood Pressure
  • Improves Digestive System
  • Weight Loss
  • Boost Energy Level
  • Skin Improvement

Out of these some other major benefits related to health issues

  • Reduce chances of heart attack
  • Helps in the treatment of various types of Cancer
  • Reduction in epilepsy
  • Improves symptoms in Alzheimer’s and Parkinson’s disease.
  • Helps in recovery from brain injuries

But you need to follow the diet with strictness under the supervision of doctors to reduce the chances of side-effects.

How much time is required for the effectiveness of the keto diet?

It depends on your need and the prescribed by the doctors or nutritionists. The minimum period for a keto diet is three months and it extends up to one year. The first 2-6 weeks are the adaption phase for the user.

Role of vitamins and minerals in energy production

Micronutrients such as minerals, vitamins, and water are the strength of our cells, and they supply the nutrition for our bodies. Think about the vitamins both as a food and as tools that activate pathways in the body for big reactions, such as energy production. 

Top Vitamins for Energy Production

 The easiest strategies to preserve natural strength are to consume a healthy diet, exercise frequently, and sleep sufficiently. But such tasks are not always feasible, particularly when it comes to juggling the demands of existence. Thankfully, you can turn to a vitamin b12 supplement to boost energy.

B12 vitamin

B12 vitamins are vital to produce energy in the Cells. Vitamin B12 is responsible for the formation of red blood cells that carry oxygen to the blood around the body. The oxygen is used for energy production once it reaches your body’s cells. Vitamin B12 also plays a crucial role in neurological activity. As per the 2016 National Institute of Health guidance, you are more at risk of fatigue, weakness, or losing weight if you don’t include enough vitamin B12 in the diet.

It is most abundant in seafood, dairy, poultry, milks, and other fortified products that may be poor in vitamin B12. Older adults or those with intestinal problems such as Crohn’s disease risk an imbalance because the B12 they eat is less able to absorb.

The fatigue you can only increase your strength if you consume food rich in vitamin B13 or take a supplement.

Coenzyme Q10

Coenzyme Q10 is an antioxidant that is needed in each cell of the body for the proper cell function. Your cells need CoQ10 in order to produce energy, and it has been shown to benefit cardiovascular patients by research.

Meat, especially organ meats, and fish and peanuts are present in CoQ10. Our bodies can produce CoQ10, although their ability naturally decreases with age, a supplement of CoQ10, especially later in life should be taken into consideration.

Magnesium

Magnesium is one of the most plentiful biochemical processes needed in the body. This involves muscle and nerve activity, the regulation of the blood pressure and development of electricity. This is common in foods such as fish, almonds and whole grains and is an excellent energy source.

Magnesium is said to enhance symptoms of insomnia as per various research.   If your exhaustion triggers difficulty taking a nap, a magnesium supplement will boost your sleep quality and make you feel more relaxed.

Iron

Iron is a key mineral that allows the whole body to circulate oxygen. The cell of the body must also work and develop correctly. The most prominent reason for anemia is insufficient iron in the body. It may impede cognitive ability, decrease immunity, and adversely impact output at work.

Food and fish are healthy sources of mineral strength. If you’re vegetarian, then iron foods can include seeds, beans, lentils, spinach, and enhanced grain products. Iron supplements, if required, will help to maintain proper iron levels, but be aware that iron supplements can trigger serious side effects if over consumed. Before iron supplementation, please contact your specialist.

Iron is especially relevant for people with heavy menstrual periods or pregnant women owing to the need of iron for fetal growth.

B6 vitamin

This vitamin is critical for proper brain development and ensures that the nervous and immune systems are healthy. This vitamin is present in foods such as seafood, meat, rice, chickpeas and bananas. It can also be considered as the best vitamins for energy.

Vitamin B2

Every vitamin B is very important for energy; all carbohydrates are split into power. Studies illustrate that vitamin B reduces exhaustion in this specific process. In foods such as almonds, wild rice and mushrooms, you can find this vitamin.

OMEGA 3 fatty acid

For cell function and brain safety, Omega-3s are relevant without noting that a preventive fatigue mechanism can be used. Omega-3s are found most frequently in fish oil, but also in vegetable oil and nutrients.

Vitamin C

Vitamin C is well known as an immune booster, although fatigue mitigation is also documented. However, a warning is only possible, especially if you take large doses of vitamin C supplements. It may contribute to vomiting, fatigue, shaking, cardiovascular disorder and stomach cramps. The suggested dietary supply is 75 milligrams for women 19 years and over.

Conclusion

Supplements will help you stay healthy and active all day long but they cannot eliminate the essential needs of the body: adequate sleep, a balanced diet, hydration, and exercise. In general, but always somewhat sluggish, if you follow a balanced lifestyle, any of the six vitamins and supplements will fix the root cause. Unlike certain alternatives that provide a temporary energy explosion, these supplements can help you achieve long-term well-being. They often offer specific advantages over and beyond increased capacity.

7 Tips to be A Successful Farmer in Victoria

Farming in Victoria dates back to November 1834 when the first farmer Edward Henty arrived at Portland on a boat. Two weeks after his arrival, Robert Crowley, his workman began tilling the land to plant potatoes for the first time in Victoria. That is how farming became the main economic activity in Victoria.

Today, Victoria is Australia’s largest exporter of agricultural produce. In the period 2018-19, Victoria accounted for 27 percent of the total Australian agricultural produce. This makes farming an economic driver for Victoria and Australia at large.

If you are a Victorian farmer or planning to start a farm in Victoria, there are several things you should do for you to be one of the top farmers in the region. Read on to find out the 7 most important tips to be a successful farmer in Victoria.

Be Aware of Your Responsibilities as a Landowner

As a landowner, you have a responsibility to sustainably manage your farm and cut down biosecurity risks to ensure the success of Victoria’s agricultural industry. There are three things you should do for you to be a responsible landowner:

1. Be a Good Neighbor

For starters, you can strike a conversation with your neighbor. This is a good way to build healthy relationships and reduce the number of disagreements between neighbors.

Acknowledge that your neighbor is different and has expectations that might be different from yours. Be aware that your farm activities affect your neighbors and that your neighbor might not be informed about their responsibilities for land, pests, and weed management. Inform them.

2. Learn How to Solve Disputes

Farming and land ownership are not without disputes. Using legal action is both expensive and time-consuming. Disputes are a result of simple misunderstandings but are escalated by other unrelated things such as rumors, gossip, and misinformation. Learning how to solve disputes can save you weeks, months, or years that can be wasted using legal action. Some of the ways you can use to solve disputes include mutual resolution, third party intervention, and mediation. Also, the dispute settlement center of Victoria is free and confidential for the residents.

3. Learn How to Manage Invasive Plants and Animals

Every farmer has the responsibility of protecting Victoria from invasive plants and animals. As a landowner be aware of your legal obligation to control pests and weeds on your property. Be aware of the noxious weed species and non- native pest animals, management techniques, and how you can be involved in the weed and pest management in Victoria.

Focus on Your Land’s Management

Below are four Land management tips you need to succeed as a farmer in Victoria.

1. Time Management

Although time-management concerns all farmers, part-time farmers are the ones most affected by time issues. The first thing a farmer needs to realize is that they cannot do all the work. To save time and do more ensure that you divide and delegate your farm jobs.

If you are a part-time farmer, invest in an enterprise that you can handle. For example, cattle require less time as compared to other livestock. Also, trees and perennial crops require less time and labor most of the time. Ensure that you invest in an enterprise that matches your available time.

2. Leasing Land

Leasing land means expanding your farming business by accessing more resources without having to buy land. This comes in handy especially if you have a shortage of funds. Under long leases, both parties accept additional risks that may arise. For example, the lessor might miss out on a high income if the land price rises. The lessee can also incur losses on a bad season if the lease price is higher than the income. Ensure that you perform thorough research before entering into any lease agreement.

3. Drought Management

A good farmer should always be prepared for hard conditions. When faced by drought the decisions you make will affect your land, animals, and lifestyle. Things that you need to plan for during drought include water, food animal health among other things.

Also, remember that you have a legal responsibility towards the welfare of your animals. You are not allowed to let stock suffer or die. Apart from that, it’s not in your best interests as a farmer for livestock to die.

4. Learn From other People’s Mistakes

Farming is a continuous learning process. Keep your eyes open to see what’s working and what isn’t. Talk to farmers who are already successful in whatever they are doing. This can help improve your ideas and boost your confidence in farming.

The more you observe, the more you understand farming. This will help you in your decision-making process avoiding failure in your farm business. You do not have to repeat a mistake that has already been made.

6 Foods that are Surprisingly High in Omega 3’s

According to research conducted by the US National Institute of Health, a high percentage of American adults are not meeting optimal levels of omega 3 intake.

This deficiency can lead to a variety of health issues if not addressed through diet or supplementation. With a little preparation though, you can make sure you’re getting enough of these fatty acids!

 

What are Omega 3 Fatty Acids?

Omega 3’s are vital nutrients that are essential for good health. They are found naturally in many foods, as well as in popular supplements like fish oil. Omega 3 fatty acids consist of three main types:

  • Eicosapentaenoic acid(EPA)
  • Alpha-linolenic acid (ALA)
  • Docosahexaenoic acid (DHA)

 

Common sources of ALA include soybeans, canola oil, and flaxseeds whereas EPA and DHA sources can be found in seafood and fish.

ALA can’t be created naturally within our bodies and that’s why doctors call it an essential acid. This means you can only get ALA from food or a supplement. If you’re a vegan or vegetarian, it can be especially tricky to consume enough essential fatty acids (luckily there are some new vegan Omega 3 supplements on the market).

What are the benefits of Omega 3 fatty acids?

Scientists have linked Omega 3 acids to a decrease in chronic heart-related problems. Consuming these fatty acids can improve your cholesterol levels and reduce the risk of heart disease. Omega 3 fatty acids have also been linked to the following benefits:

  • Helps combat anxiety and depression
  • Improves the health of your eye
  • Promotes enhanced brain activity during early stages of pregnancy
  • Can minimize symptoms of ADHD
  • Reduces high blood pressure
  • Known to decrease obesity
  • Fights inflammation
  • Boosts your immune system
  • Improves mental health
  • Alleviates menstrual pain
  • Healthy bone and joint development
  • Reduces the fat in your liver
  • Can reduce Asthma in children

 

Omega 3’s are also great for your skin!

Eat These Foods for Omega 3’s 

The following 6 foods are some of my favorite options for increasing the amount of fatty acids in your diet.

1. Salmon

Omega 3 - Salmon

Not only is it rich in Omega 3, but salmon is also high in vitamins D, phosphorus and proteins. It contains a good balance of both DHA and EPA fats.

2. Chia Seeds

Chia seeds are a good source of omega 3 while rich in proteins, magnesium, calcium, vitamins, and fibers. Incorporating chia seeds into your diet is a great way of taking healthy omega.

3. Walnuts

Omega 3 - Walnuts

These are the only tree nuts rich in alpha-linolenic acid. While most omega 3 sources are your typical meats, walnuts provide a natural organic way of consuming omega you need. It is an essential source and a favorite of vegans and vegetarians.

4. Oysters

This shellfish delight contains a boatload of nutrients including zinc, vitamin B 12 as well as omega 3 fatty acids. Oysters can be eaten as snacks or raw – while eating them raw may sound alluring, they pack even richer nutrients than when cooked.

5. Sardines

Sardines are small oily fish rich in omega. They can be eaten in numbers due to their miniature structure. They are very nutritious especially when consumed whole as they provide most of the nutrients to fit your body requirements.

6. Flaxseeds

Omega 3 - Flaxseed

Saving the best for last, flaxseeds are considered a superfood due to the immense health benefits they provide. These seeds can help with weight gain and sugar cravings. Aside from that, they are nutritious and one of the richest sources of Omega 3. They can be found in oils or ground up and used in foods.

 

Conclusion

Omega 3 fatty acids have a wide array of health benefits, and should be a staple of your diet. That said, many Americans are deficient in these fatty acids. 

If you’re concerned that you might not be getting enough Omega 3’s, try consuming more of the foods discussed in this article or consider a daily fish oil supplement.

Amazing Ways to Stop Cravings for Unhealthy Foods

One of the biggest challenges people face when trying to eat better and change their lifestyle is cravings. Cravings for unhealthy foods come out of nowhere and are hard to ignore. It’s those impulses that derail so many people from reaching their healthy eating goals.

When you get down to it, cravings are a scientific occurrence. That means they can be altered. Here are some amazing ways to stop cravings for unhealthy foods.

Make Healthy Swaps

Shift away from your cravings by starting to make healthy swaps. That doesn’t mean changing out your peanut butter cups for an organic brand that has as many calories but markets itself as healthy. Instead, look at how you can experience that flavor in a better way.

For example, instead of running to the store for a chocolate bar, make a protein shake with cocoa powder and peanut butter. Rather than pouring a big bowl of nacho chips, slice up a whole grain tortilla, bake it in the over, and use Greek yogurt instead of sour cream. 

Understand and Create Habit Loops

Cravings happen as a result of habit loops, which feature a cue, a routine, and a reward. In other words, cravings are usually tied into a root cause triggered by activity or emotion. If you’ve always sat down with a snack to watch TV in the evening, your mind will automatically trigger that craving when you flick on Netflix. If you’re an emotional eater, your body will send you craving signals when you start to feel stressed out.

Take time to identify your triggers and replace them with alternate activities. For example, swap out your evening tv session with listening to a podcast while doing chores for a few weeks to break the habit cycle. Practice in-the-moment stress-coping methods to derail that vicious cycle.

Practice Mindfulness

Mindfulness is the act of being more aware and intentional with all daily activities, eating included. Some ways to incorporate mindfulness into your eating habits include:

  • Slowing down your chewing and sipping water between bites.
  • Removing distractions by eating without your phone or computer near you.
  • Writing down how you feel physically and emotionally after eating or giving in to a craving.

By practicing these mindfulness techniques, your body will be more aware of how your food is affecting you. You’ll feel more satiated with each meal, which will reduce cravings throughout the day. Additionally, you’ll start to make connections between your eating and the impact on your body to make better decisions.

Drink More Water

Your body is a complex machine. Despite all the amazing things it’s capable of, it sometimes gets its signals mixed up. One of the most common issues stems from a lack of hydration. That signal that tells you that you’re thirsty often comes across as hunger or tiredness. 

When you start to feel a craving, have a glass of water, and wait twenty minutes. You’ll be surprised at how much less hungry you feel. By prioritizing hydration throughout the day, you’ll get a better grip on impulsive eating, both in terms of meal portions and cravings. 

By practicing these simple lifestyle habits, you’ll gain control of your cravings and make room for more healthy food in your life.

Planning to Diet? Here Are the Top Recommended Diet Plans

Whether you want to lose weight, manage your diabetes, reduce the risk of deadly diseases, or achieve overall good physical and mental health, you’ve now decided to embark on the journey to salubrious living. And a good diet plan is the key element in the grand scheme of healthy living. 

But which diet plan to go for? With Spectrum Internet Service, it’s so easy to access different types of diets available on the web and apps, all claiming to make you healthy as a horse. However, such exceeding variety would even confuse a saint. Moreover, a diet plan must be chosen with care as not all of them will suit your constitution, and some may even have drastic consequences for your health. 

So for your convenience, here’s a list of scientifically-backed dietary plans that actually work. 

1. Ketogenic Diet

If you follow any food blogger or celeb dietitian, chances are you must have heard of the ketogenic diet, which is all the rage these days. And all that attention is warranted since its unusual high-fat and low-carb composition works towards reducing some significant pounds. 

The diet spurs Ketosis in the body, a process when the body cannot find enough glucose for fuel; it attacks the fat via a newly created substance called Ketones. 

As per various studies, a Keto diet has myriad health benefits along with increased defense against cancer, diabetes, Alzheimer’s disease, and epilepsy. However, people with certain medical conditions need to consult a certified dietitian or doctor as the diet raises ketones level, which exacerbates type 1 diabetes and sometimes type 2 as well.  So while making a meal plan, exercise caution. 

Similarly, the Atkins diet is another low-carb and high-fat diet. However, unlike Keto, it gradually hikes up the carb intake.

2. Paleo Diet

This diet takes you back to the Paleolithic era when our predecessors used to hunt and gather food such as lean meats, nuts, seeds, fruits, veggies, fish rich in omega-3 fatty acids, and the oil extracted from fruits and nuts. 

The diet avoids anything of the contemporary variety such as processed foods, grains, refined sugar, dairy products, artificial sweeteners, margarine, soft drinks, vegetable oils, and trans fats; as it operates on the belief that human body hasn’t evolved much and non-paleo foods are one of the causes of modern diseases. 

Studies have linked weight loss to the paleo diet along with its more satiating nature than other low-fat diets. See the best meal deliveries with paleo pros.

3. Zone Diet

This diet aims to bring your body in a ‘Zone’, where your diet-induced inflammation goes down. The aim is to shed excess body fat, perform well, better cognition, and long-term wellness. 

The Zone Diet recommends adhering to a specific ratio of 30% protein, 30% fat, and 40% carbohydrates on your plate. 

You could acquire your protein from fish, poultry, egg white, lean beef, or low-fat dairy; for fat, go for nuts, olive oil, avocado, or peanut butter; and for carbs, veggies, legumes, and fruits would do.

You’ll not see immediate changes in your weight scale, but your body begins to tone. Moreover, it’s not muscle or water weight you lose, but actual fat. The Zone Diet has proven to be quite successful in managing diabetes and revert pre-diabetes prognosis. 

There are two ways to follow the Zone diet: Hand-Eye Method and Zone Food Block Method. 

4. Mediterranean Diet

The Italian and Greek folks are quite a healthy lot. What they eat came to attention in the 1960s when studies showed fewer deaths in the Mediterranean arena due to coronary heart diseases. Imagine the amount of interest it would have garnered when further research linked it to weight loss.

Mediterranean diet is not like other stringent military-grade diet plans. As different countries across the Mediterranean had varying cooking styles; however, the principle is the same, which places a lot of emphasis on the fruits, vegetables, whole grains, seeds, legumes, nuts, bread, herbs, spices, potatoes, fish, and extra virgin olive oil

What they don’t emphasize are added sugars, sugary beverages, refined grains and oils, processed meat and any highly-processed foods. Moreover, this diet is not fond of red meat either. 

You could design a meal plan around these items, and of course, like any dietary plan, a low-to-moderate consumption is essential. 

Must-have And Must-avoid Foods For Diabetes

As per the American Diabetes Association, around 9.4%, which is 30.3 million Americans were diagnosed with diabetes in 2015. Such whopping numbers are scary, but diabetes can be controlled naturally with a few additions and subtractions in your diet. Here are three healthy, must-have foods and three must-avoid foods that you should include in your meals to keep diabetes at bay. Read on!

Healthy foods for diabetes

1.    Whole grains

Doctors suggest that high levels of fiber help in keeping diabetes under check. Whole grains contain refined white grains and higher nutrient levels. It is observed that consuming foods that are high in fiber is beneficial for those with diabetes, as it is known to slow down the process of digestion. Absorption of nutrients by the body at a slower pace helps in keeping the levels of blood sugar stable. When compared with rice and white bread, whole grains and whole wheat contain lower levels of the glycemic index. This means that whole grains have positive effects when it comes to controlling the blood sugar levels.

Some of the best examples of whole grains in your food are:

  • Buckwheat
  • Whole grain bread
  • Brown rice
  • Whole grain pasta
  • Rye
  • Quinoa
  • Millet
  • Bulgur

It is best if you can switch white pasta or white bread with options that contain whole grains.

2.    Blueberries

Did you know blueberries were known as the powerhouse of antioxidants? They are filled with fiber, and vitamin C. Blueberries also contain high levels of antioxidants as compared to vegetables and fruits. It also helps in reducing the risks of cancer and heart conditions. Moreover, blueberries contain anti-inflammatory properties. Along with blueberries, raspberries, strawberries, and blackberries are significant dietary measures to keep the diabetics in control naturally.

As per the American Diabetes Association, blackberries are superfoods that help in controlling high blood sugar levels. They are also high in fiber and vitamins. You can add three-quarters of a cup of fresh blueberries or strawberries, preferably any superfood berry of your choice, to non-fat yogurt. This can be a great addition to your breakfast.

3.    Fatty acids and Omega-3 acids

One of the best healthy foods to add to your diet for controlling diabetes is wild salmon. It contains omega-3 acids and also helps in lowering the risk of heart disease. Fish is packed with proteins but does not have carbohydrates. That is why they do not increase the levels of blood sugar. Consuming salmon helps in slowing down the process of digestion and also keeps you full.

Moreover, wild salmon also contains selenium and vitamin D, which keeps your nails, hair, skin, and bones healthy. Some of the other types of fish that you can include in your healthy diet are sardines, herring, and mackerel.

Foods to avoid in diabetes

1.    Trans fat

Foods such as peanut butter, margarine, creamers, and frozen dinners contain industrial trans fats that are incredibly unhealthy. Moreover, you can also find these in muffins, crackers, and baked foods.

Trans fats do not raise the levels of blood sugar directly, but they are associated with insulin resistance, a rise in inflammation, and lower levels of HDL cholesterol. These side effects are alarming for those who already have higher blood sugar levels.

 

However, trans fats are no longer in use in most of the countries as a part of the packaged foods. But, in case you do not know how to spot them, avoid the food items that have “partially hydrogenated” ingredients written in the packaging.

2.    Sugar-sweetened drinks

One of the worst foods that should be avoided entirely is sugary drinks or packaged drinks. They contain high levels of carbohydrates. Did you know sweetened iced tea also has 36 grams of carbs? Also, sugar-sweetened beverages are packed with fructose that may alter the metabolism of the body and lead to high levels of triglyceride levels and belly fat.

A recently conducted study process that consumption of 25% calories alone from such artificially-sweetened drinks can worsen heart health, increase the resistance to insulin, and lowers the metabolism rate. So, it is best to consume water and unsweetened iced tea and stop any drink that contains artificial sugar.

All in all, consuming sugar-sweetened drinks increases the risk of heart disease and diabetes and, therefore, should be kept at bay.

 

3.    Dried fruits

We know that fruits contain numerous minerals and vitamins. But when dried, there is water loss and increases the levels of these nutrients. This the reason, the sugar content is highly concentrated, which is terrible for those with diabetes. For instance, carbohydrates content in raisins is three times that of grapes.

So, if you want to keep your blood sugar levels stable, you do not have to skip fruits entirely. You need to stick to fruits that have lower levels of sugar, such as fresh berries.

Reference Links

https://www.ncbi.nlm.nih.gov/books/NBK279012/

https://www.cdc.gov/diabetes/managing/eat-well.html

https://www.diabetes.org/resources/statistics/statistics-about-diabetes

 

Need a New Year’s Resolution? Here’s a List of the 9 Best Healthy Ideas

The new year is just around the corner which is an exciting time to start fresh and focus on new beginnings. Making certain commitments and goals for the next year should be something you must look forward to, hence we have listed here a few resolutions for you to choose from;

1. Exercise Mindful Eating

Most of us have the habit of eating while watching TV or other distractions and we tend to overeat. Overeating also happens when we enjoy food a lot and gulp down more than required. Remember that any food that you eat after you feel full is just a waste which will only spoil your health hence avoid overeating.

2. Take Adequate Rest

You must be knowing the importance of sleep but still, most people do not sleep timely due to various distractions such as watching videos on the phone which means your body is not getting enough rest to function right hence start sleeping timely and adequately.

3. Embrace an Attitude of Gratitude

Take some time out every day to reflect on what you are grateful for today. Checking this every day is going to help you learn to embrace the attitude of being thankful for what you have which brings positivity in life.

4. Walk 30 Minutes Every day

Apart from mental health, you also need to take care of your physical health hence make it a habit to walk at least 30 minutes every day. Such short commitments will make sure that you follow it every day.

5. Try to take the Stairs

Making small changes every day will bring a big difference, hence start from something as simple as taking the stairs instead of the elevator and this will benefit your health in the long run.

6. Maintain Hygiene

To maintain good overall health, it is important that your surroundings are neat and clean which means that you need to start cleaning and decluttering your house so that you do not fall sick due to any infestations or mold problems. Get exterminators to spray the required medicine to eliminate such infestations and also make sure that you clean the molds which may affect you and your family’s health. Use respirator masks for mold cleaning as molds are known to release a low level of volatile organic compounds that affects the health badly, hence take the required precautions while dealing with it.

7. Cut Stress Out

Stress is inevitable in today’s world but too much stress can cause serious damage to your mental health, hence you need to take things lightly and deal with stress then and there instead of letting it grow more into depression. Get help as soon as you can to eliminate the source of stress to stop it from growing further.

8. Stay in Touch

Growing your social bong is necessary as we are humans who crave to be around others who care for us hence this year, focus on giving more time to your family and friends instead of fixating on your mobile.

9. Travel More

All work and no break is not good for anyone, hence making it a point to take vacations at an interval of every 3-4 months to rejuvenate yourself and experience new places in your life is important.

It happens many times that people break their resolutions owing to certain other burning commitments and situations but even if that happens, take some break from your resolution and finish off the other tasks which are your priority and once that’s done, do not forget to resume the promise you made to yourself as it does not matter if are unable to follow it 365 days but trying to stick to the resolution as much as you can is what the new year’s spirit is about.

Essential Tools You Need to Create and Maintain Your Eco Garden

Last year, over $36 billion was spent on gardening tools in the United States. For most people, having a garden is something they do to relax or grow healthy food for their families. Regardless of what your motivation for starting a garden is, you need to start this process with the right tools.

Having the right tools will allow you to create and maintain your new garden with ease. This is why investing in the highest-quality tools is so important. Read below to find out more about the essential equipment you need for gardening.

A Hand Trowel and Gloves

Most people fail to realize just how hard it can be to dig holes and prepare the soil for their new plants. The best way to make this process easier and less taxing on your back and hands is by investing in a quality garden trowel and glows. A quality trowel will allow you to dig holes quickly, which means you can get your plants in the ground in no time.

Getting a thicker pair of gloves will allow you to work in your garden for hours on end without fear of blisters. Instead of trying to buy a pair of gardening gloves sight unseen, go in and try on a few pairs.

A Sturdy Hoe is a Good Investment

One of the most important things you have to focus on when trying to plant a successful garden is removing weeds and shaping the soil. Neglecting to properly prepare the soil can lead to the plants dying quickly. With a sturdy and ergonomically designed hoe, performing this work will be a breeze.

While a well-built hoe may be a bit expensive, it is definitely worth the money. Be sure to check out the hoes on Easy Digging if you are looking for a great deal on the gardening supplies you need.

Remove Debris From Your Garden With a Quality Rake

Once you have all of your plants in the ground, the main thing you need to focus on is keeping this area clean and free of debris. During the fall, lots of leaves will start to fall from the trees on your property. While this fall foliage can be beautiful, it does not belong on the soil in your garden. Instead of leaving this debris in place, you need to remove it with the help of a quality rake.

When trying to choose a rake, be sure to consider important factors like the size and the quality of the tines. Getting a rake that is too flimsy will make it very difficult to use it. This is why spending more money on a top of the line rake is your best course of action.

Seek Out the Help of Professionals

If you are unsure about what gardening equipment you need, be sure to consult with a knowledgeable supplier. With their assistance, getting the right tools for a competitive price will be a breeze.

 

Diet Plans – Nutrition Guide for Different Types of Sports

Almost all athletes need the same nutrition plan where they eat more protein for bigger and stronger muscles and carbohydrates for a supply of energy. However, there are some variations depending on the type of sport someone is undertaking.

Health and fitness experts have come up with different types of nutrition plans to suit a variety of sports. If you are wondering what is best for you, then this article is for you.

Footballer

With a need for speed and muscle gain, these athletes engage in detailed training. They have the goal of gaining more muscles, mobility and losing fat as well. Thus, they need a diet plan that will support this adequately. They need more protein dishes like meat, dairy products, and legumes. Carbohydrates are needed to supply enough energy for training while vitamins and minerals are needed in an adequate amount to support other body functions.

Runner

Running is an endurance sport that requires a lot of energy. A runner will be burning energy constantly as long as they are on the track. Some of them run for many hours a week and they need enough carbohydrates to support this. They also need minerals like potassium and calcium in abundance to support their metabolism and increase bone density for support. Protein can be eaten at average levels to support cell recovery rather than muscle growth.

Bodybuilding

Bodybuilders who are in it as a career participates in numerous tournaments and their dream is to win each one of them. Their goal is to have bigger muscles and lose as much body fat as possible. Thus, their carb intake should be relatively low, but they should never be omitted. What they eat in large amounts is protein both for muscle gain and repair. Many of them also tend to take supplements, and they use websites like steroids-evolution.net as their source.

Volleyball Players

Volleyball is a game of hands, and the players need strong arms, shoulders, and hips with a lot of mobility. These players are highly engaged in gym exercises like bench presses, rowing, and gym ball workouts, among many others. They need both carbs and protein in a balanced way. Thus, their main diet will be whole grains, meat products, and dairy products. Both vitamins and minerals are also needed to support other body functions. This makes vegetables and fruits an important part of the diet.

Swimmer

Many people enjoy swimming for leisure, but there are many who do it as a sport. They are always in the water practicing, and this requires a supportive diet plan. Swimming engages the entire body, and it is considered as an excellent cardio workout. For full-time swimmers, energy is key. Thus, whole grains, pasta, and rice should appear in your diet plan at all times. For stronger muscles, protein-rich foods should be included as well.

Final Word

As you can see, the nutrition plans are almost the same in all sports, but with small variations. The key players in the diet are carbs for energy and protein for stronger muscles. All athletes need to stay hydrated well by drinking enough water throughout the day. Other beverages like fresh fruit juices and shakes supply nutrients to the body, too.