diabetes-how-to-control-blood-suagr-levels

How To Prevent Diabetes?

How Can You Prevent Diabetes?

Hello All!!

It is a well known fact that prevention is better than cure. Rather than curing diseases after we get them it is better to prevent the diseases altogether.

Diabetes is a chronic disease and is rapidly affecting millions of people all over the world. Cases of this disease that are not controlled can result in blindness, heart disease, kidney failure, and other serious health conditions.

Have you heard of prediabetes? It is a period before diabetes is diagnosed where blood sugar levels in the body are high but not high enough to be called diabetes. This diabetes is called prediabetes.

It is estimated that almost 70% of the people with prediabetes end up developing type 2 diabetes. However, there is a chance of progressing from prediabetes to diabetes.

diabetes- how to control blood suagr levels

Some factors like genes, age or past behaviors cannot be altered but there are many actions that can reduce the risk of diabetes. Here’s how you can prevent diabetes!

1) Cut down on sugar and remove refined carbs from your diet

no sugar please

Eating sugar loaded foods and refined carbs increase blood sugar and insulin levels in the body. This can put at-risk persons on the path that leads to developing diabetes. The link between risk of diabetes and frequent carb or sugar consumption has been observed by studies. However, replacing such with foods with those that have a lesser effect on blood sugar can reduce the risk.

2) Exercise regularly

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You can prevent diabetes by doing physical activity regularly. Exercising decreases the insulin needed to keep your blood sugar levels in control.

It has been found that exercises such as high-intensity interval training (HIIT), strength training and aerobic exercise can reduce insulin resistance and blood sugar in adults who are overweight, obese or prediabetic.

Thus, choosing to carry out a physical activity that you enjoy can do wonders to your health.

3) Drink water

Drink More Water

Go in for water instead of beverages that contain high amounts of sugar, preservatives and other artificial ingredients. This will help in keeping blood sugar and insulin levels in control thereby reducing the chances of diabetes.

4) Lose weight if you are overweight

Secrets of Weight Loss And Indian Astrology obesity

Carrying excess weight around, particularly in the abdominal part increases the chances of developing diabetes. So, you can bring down the risk a lot by losing all the unwanted weight.

5) Quit smoking

slogan-smoking harmful effects on women

Generally speaking, if you smoke, quit right away as it is the root cause of many health conditions like heart disease and cancer. Passive smoking is also detrimental to health. Smoking tobacco has a strong association with diabetes. Quitting helps reduce the risk with time.

6) Stick to a very low carb diet

Fruits, vegetables and seeds spelling the word low carb

Follow a ketogenic or a diet very low in carbs as it can help in keeping the blood sugar and insulin levels in control. This may protect against diabetes.

7) Keep a watch on portion sizes

guiding-hands-portion

To keep diabetes at bay, you need to keep a close watch on your food portions. Avoid large food portions to reduce the risk of diabetes especially if you are on the heavier side. Doing so can reduce insulin and blood sugar levels and reduce the risk of diabetes.

8) Give up sedentary lifestyle

sitting posture

It is essential to give up a sedentary lifestyle if you want to be healthy. A sedentary lifestyle is one in which you sit during most of time during the day. A link between sedentary behaviour and diabetes risk has been established.

Get physically active and reduce the risk of diabetes. You can do so by taking the stairs instead of the lift and walking around while talking on the phone (not on the road!).

9) Consume a high-fibre diet

A high fibre diet is essential for weight management as well as gut health. Studies say that such a diet will help in keeping blood sugar and insulin levels low, thereby reducing the risk of developing diabetes.

10) Get enough vitamin D

Why is Vitamin D Important Vitamin D Deficiency

Vitamin D is needed for blood sugar control. So, you must get vitamin D from the sun or supplements to reduce the risk of diabetes.

11) Reduce processed foods

By minimizing your consumption of processed foods and focusing on whole foods, you will reduce the risk of diabetes. Otherwise too whole foods are a lot healthier!

12) Drink tea or coffee

Ways for Eating Healthy While Eating Out coffee

According to research, drinking tea or coffee in your diet will ward off diabetes. This is due to the antioxidants called polyphenols in the beverages.

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The Truth About Corn

Once upon a time, nothing seemed more wholesome than fresh, sweet summer corn. Delicious, affordable and ubiquitous, it’s a crowd-pleaser that’s easy to prepare. Then came the low-carb revolution, and the notion that those delectable kernels are actually the devil in disguise. But now, the sentiment is starting to change as we realize corn doesn’t entirely deserve its bad rap.

There’s a lot to like about corn. To start, it doesn’t contain even a gram of sugar, and its carb count is lower than you might expect. For example, an ear of sweet corn contains just 10 grams of carbs. For perspective, a small apple has 17 grams, even though both clock in at about 60 calories. Corn is also rich in vitamin A, important for immunity, and it’s high in lutein, an antioxidant which builds healthy vision. With one gram of fiber per ear, it’s a better choice than the high-carb, zero-fiber starchy sides like the soft rolls it can easily replace.

THE CONTROVERSY

Rumors swirl about whether corn is good for your health — or practically perilous (hello, Paleo). First, many claim corn is too high on the glycemic index, meaning it releases glucose rapidly into the bloodstream. But unless issues around glucose are a particular concern in your diet, don’t worry: Corn ranks lower on the glycemic index than brown rice or quinoa, so for most people eating a balanced diet, it’s hardly a problem food.

Second, there’s the idea that corn is “bad” for gut health — but there’s no proof in studies either way. (And, let’s face it, intestinal distress can originate from a lot of sources.) Devotees of clean eating worry it’s impossible to find corn untainted by GMOs: If this concerns you, buy certified organic corn.

Perhaps one reason for the negative pall over corn comes from its dastardly role in the industrial food chain. Factories turn the starchy veggie into corn syrup and compounds for processed foods that end up in everything from chicken nuggets to Ring Dings. But that has nothing to do with the benefits and joys of eating whole, fresh corn from a summer farm stand.

KERNELS VS. THE COB

Healthy types will tell you there’s no need to slather corn in butter — that it tastes great without the extra fat. But for buttered-corn lovers, the only easy way to skip that caloric addition is to slice the kernels off the cob. This removes the temptation to add butter while yielding a versatile ingredient that adds flavor and texture to meals without a lot of carbs or calories.

Skip canned or frozen corn with lesser texture or flavor and boil your own, slicing the kernels off the cob after a quick boil; they can also be sliced off raw and quickly cooked in the microwave as needed. Cooked kernels keep well in the fridge for 3–5 days, so you can keep them handy at mealtime.

There are so many creative ways to work corn into all kinds of dishes. Add it to a plate of micro greens with crumbled cotija cheese, crunchy pumpkin seeds and lime dressing for a Mexican street corn-inspired salad; combine it with creamy avocado and ripe cherry tomatoes for a memorable side dish; or pack it alongside other healthy veggies and grains in a Buddha bowl. For an amazing brunch, fold fresh corn kernels, halved cherry tomatoes and creamy goat cheese into softly scrambled eggs.  


READ MORE > 8 RECIPES THAT GO BEYOND CORN-ON-THE-COB


So here’s an easy summer assignment: Boil up some fresh sweet ears of corn, skip the butter and  try using the kernels in new, creative ways while enjoying every single bite. Better yet, become a myth buster and remind everyone to enjoy this starchy veggie — without the side of guilt.

The post The Truth About Corn appeared first on Under Armour.

Under Armour

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Skillet Chilaquiles with Eggs | Recipe

Skillet-Chilaquiles

Transform leftovers from taco night into this brunch favorite from Dietitian Debbie Dishes. Corn tortillas, squash, onions and jalapeños are simmered in salsa, then topped off with eggs and a sprinkle of cheese. Even better, it’s a one-pan dish for easy cleanup so you can get on with your day.

Skillet Chilaquiles with Eggs

Ingredients

  • 1 tablespoon olive oil
  • 1/3 cup red onion, chopped
  • 1/4 jalapeño, chopped
  • 2 small summer squash, thinly sliced
  • 2 cloves garlic, minced
  • 1/8 teaspoon salt
  • 1/3 cup salsa
  • 1 (14 ounce) can enchilada sauce
  • 10 corn tortillas, quartered
  • 1/2 cup shredded cheddar cheese
  • 4 eggs
  • Toppings (optional)
    • Avocado
    • Sliced jalapeno
    • Ground black pepper
    • Cilantro, chopped

Directions

Preheat oven to 350°F.

Add olive oil to an oven-safe skillet and set over medium-high heat for one minute. Stir in the onion, jalapeño and squash. Cook for 10 minutes or until squash has started to soften.

Stir in the garlic, salt, salsa and enchilada sauce. Stir well to combine and cook for another 1–2 minutes.

Add quartered tortillas and stir to coat in sauce. Bring to a simmer and turn off the heat. Sprinkle with cheddar cheese.

Use a wooden spoon to create 4 wells in the mixture. Break 1 egg into each well.

Transfer skillet to the oven and bake for 15–18 minutes or until eggs whites are set but the yolks are still soft. Top with avocado, black pepper, cilantro and jalapeño slices to serve.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 of recipe

Per serving: Calories: 317; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 197mg; Sodium: 665mg; Carbohydrate: 35g; Dietary Fiber: 6g; Sugar: 6g; Protein: 12g

Nutrition Bonus: Potassium: 241mg; Iron: 14%; Vitamin A: 21%; Vitamin C: 21%; Calcium: 14%

The post Skillet Chilaquiles with Eggs | Recipe appeared first on Under Armour.

Under Armour

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200 Days Logged & 19 Other Non-Scale Victories by MyFitnessPal Users

MyFitnessPal users totally crushed it this week. From reaching 200 days logged to saying no to break room treats, you really stuck to your goals in the face of temptation. Here are a few non-scale victories users shared on the MyFitnessPal Facebook page this week:

1. Spreading the good “workout buddy” karma

2. Proving that where there’s a will, there’s a Wii…

3. Developing an amazing mindfulness practice

4. Resisting temptation like a boss

5. Keeping up with teenage athletes, on and off the field

6. Practically saying “I do” all over again!

7. Demonstrating awesome willpower by saying “no” to breakroom cake

8. Diving into the deep end, no matter what

9. Achieving Superwoman-status with your squats

10. Hiking up the stairs to your new digs


READ MORE

> 100 Soda-Free Days and 19 More Non-Scale Victories by MyFitnessPal Users
> Racing the States and 19 Other Non-Scale Victories by MyFitnessPal Users
> 100 Logged Days and 19 Other Non-Scale Victories by MyFitnessPal Users


11. Feeling confident and comfortable in your own beautiful body

12. Crushing your first 13-mile run

13. Looking better than ever

14. Reaping the beautiful rewards of a challenging hike

15. Suddenly being too small for your smallest jeans

16. Hitting a phenomenal triple-digit streak!

17. Motivating yourself to go to the gym, with or without your friends

18. Getting the best surprise — a smaller size!

19. Picking up speed on your woodland adventure

20. You’re beautiful, inside and out — and now your toes are, too!

The post 200 Days Logged & 19 Other Non-Scale Victories by MyFitnessPal Users appeared first on Under Armour.

Under Armour