Can Losing Weight Help Get Rid of Diabetes? If You Are Diabetic, Here’s How You Should Lose Weight

Diabetes is a chronic condition which is rising at an alarming rate. There are two types of diabetes: type 1 diabetes and type 2 diabetes. High blood sugar levels can have a negative effect on your health. If left untreated, diabetes can increase the risk of heart attack and stroke. It can damage the eyes, kidney and other parts of the body. Generally, people with type 2 diabetes can reverse the condition. The key to reversing type 2 diabetes is losing weight. By proper weight management, people with type 2 diabetes can improve glucose tolerance which is essential to be able to use insulin efficiently.

Not only stable blood sugar levels, but weight control if you are diabetic will protect you from common diabetes-related complications like eye diseases, kidney failure, liver damage, high blood pressure, stroke, and heart disease. All the more, healthy body weight will make you feel energetic, lower your cholesterol levels and will reduce the need for medication.

5 simple steps which can help you lose weight quickly:

1. Slash sugar from your diet:

Eliminating sugar from your diet should be the first step to lose weight. Sugary stuff like candies, ice creams, sweets, cakes, pastries, and sweetened beverages should be avoided as they have no nutritional value and lead to weight gain. You can opt for some healthy alternatives like jaggery, maple syrup or coconut sugar. But be mindful of the proportion even when you use these healthy alternatives.

2. Do not skip breakfast:

Breakfast is the most important meal of the day and therefore, should not be missed. The most effective diabetes diet includes a healthy and well-balanced breakfast. Skipping breakfast can lead to overeating later in the day which automatically leads to weight gain. A healthy breakfast can be eggs, oatmeal, fruits, avocado toast or a homemade protein shake.

3. Physical exercise:

Your body is designed to move. Regular physical exercise is essential for everyone from all walks of life. People who are diabetic must include some physical exercise in your daily routine to maintain healthy body weight. Any sort of exercise like cycling, running, swimming, yoga, jogging or weight training can help.

4. Eat more of fiber:

Fiber is automatically linked to quick weight loss. This is because fiber helps you keep full for longer and thereby, control your hunger pangs. Hence, include lots of fiber in diet which includes fresh fruits and dark green leafy vegetables.

5. Limit junk food:

Junk and processed food should be limited as they lead to weight gain. These foods are loaded with harmful chemicals and preservatives which can have a devastating effect on your health. Therefore, it is best to eat fresh and home-cooked meals.

Parents, Make Your Child Have a Bedtime Routine for Healthy BMI Later

Is your child facing trouble in sleeping? If so, parents take note. Regular and sufficient sleep from early childhood may be important for gaining healthy body weight in adolescence, suggests a new study.

The study revealed that those who had no bedtime routine at age nine had shorter self-reported sleep duration and higher body mass index (BMI) at age 15, when compared to those children with age-appropriate bedtimes.

“We think sleep affects physical and mental health, and the ability to learn,” said Orfeu Buxton, Professor from the University of Pennsylvania in the US.

“Parenting practices in childhood affect physical health and BMI in the teenage years. Developing a proper routine in childhood is crucial for the future health of the child,” Buxton added.

Previous studies have shown that poor sleep can affect academic performance, as well as contribute to death and cases of heart disease and stroke.

For the study, researchers analysed 2,196 children.

The findings, published in the journal SLEEP, showed that one-third of children consistently adhered to age-appropriate bedtimes for ages five to nine.

Bedtime should provide enough of a “window” for the child to get an appropriate amount of sleep, even if the child does not fall asleep right away, said Buxton.

Future family interventions may need to include parental education about sleep health, particularly focusing on parents with low income and low education, Lee said, adding the need for research in childhood sleep behaviour and weight in later life.

Have Any Itchy Forehead? Here Are The Possible Causes And Effective Home Remedies

Do you have an itchy forehead? It may be the result of a variety of man-made and natural irritants. An itch on the forehead is usually temporary, but it is likely to be highly irritable. An itchy forehead can make you want to scratch the skin. Itchy skin is also termed as pruritus. Infections, psychological conditions, and external irritants are all possible causes of an itchy forehead. It is a condition that can be self-diagnosed. In case it is causing stress, you can visit dermatologist to find the real reason behind it.

Causes of itchy forehead

1. Headbands or headwear: Helmets, hats, headbands and bandanas are common headwear that can cause itchy forehead. Trapped heat because of wearing the headgear of the reaction of forehead skin to the fabric of the headgear is responsible for this.

2. Allergies: Any itchy forehead may be caused by an allergic reaction. In case you have no known allergies, it may be a seasonal allergy too. Wash your face regularly to avoid any residual irritants from causing itching. Limit your contact with allergens for extra precaution.

3. Lack of hygiene or dry skin: People with dry skin are more prone to having an itchy forehead or acne. Moisturize your skin regularly to avoid itchy or get some medically prescribed ointments from your dermatologist.

4. Haircare products: Hair dyes, shampoos, hair sprays and mousse are common hair care products which result in an itchy forehead. Most of these products contain harsh chemicals that can cause itching, dry skin or irritation on the scalp and/or forehead.

In case itchy forehead is leaving a rash, it can be because of sunburn, insect bites, stress, or infectious diseases like chickenpox, measles, or ringworms.

Treatment, home remedies for itchy forehead

Some home remedies which can help you get rid of itchy forehead are baking soda, ice packs, gentle soap and moisturizer. You can also take some antihistamines over-the-counter. Avoid taking hot showers, scented lotions, exposure to excessive heat, harsh soaps or shampoos, contact with allergy triggers and overexposure to sunlight. Here are some products which you must never use on your skin.

Itchy forehead is also common during pregnancy. This is because of the various hormonal changes and imbalances that take place during pregnancy. Acne and psoriasis are also common during pregnancy.

An itchy forehead is something which can be dealt with at home. All you need to do is keep it natural and use minimal products on your skin. Products like sunscreen and moisturizers are the basics. Besides, avoid using face washes or soaps if itchy forehead or skin irritations are common.

Did You Know How Many Calories These Foods We Consume Daily Have?

Calories are the basic unit of energy found in almost all food groups and are essential to maintain the body’s vital functions or basic metabolic rate. The amount of calories a person needs depends upon various factors like their age, gender, and lean muscle mass. You might be consuming these healthy foods daily but do you know how many calories they really contain? But moderation is the key everyone should follow. So instead of eliminating these foods from your diet completely, you should be careful of the portion control. Just remember that the most effective way to lose weight and keep it off is with a calorie-controlled diet and regular physical exercise. Some healthy but high-calorie foods include granola, meats, tofu, fish, avocados, milk, beans, sweet potatoes, whole grains, and nuts.

5 foods which you consume daily are high in calories:

1. Eggs:

Eggs are incredibly versatile and nutrient-dense food. From scrambled to poached, they are just perfect for early morning breakfast. Eggs are even found in baked goods, cakes, sandwiches, ice cream, soups, stir-fries, and sauces. If you are eating eggs on a regular basis, you should know about their nutrition. There are about 72 calories in a large egg (50 grams). The exact number of calories depends on the size of an egg. You can expect a small egg to have slightly less than 72 calories and an extra-large egg to have slightly more.

2. Yogurt:

Always remember ‘low fat’ on the nutrition label does not automatically mean low in calories. Many ‘low fat’ yogurts though high in calcium and protein are loaded with sugar, making some even higher in calories than the regular yogurts. Instead, you should opt for natural, flavor-free Greek yogurt and keep your portion sizes small. Also if you need some sweetness, add some honey or fresh fruits.

3. Milk:

One serving of whole milk contains 146 calories with 71 calories from fat. A 1 cup serving of 2 percent milk contains 122 calories with 43 calories from fat. The same serving of 1 percent milk contains 102 calories with 21 calories from fat. Each serving of skim milk contains 86 calories with 4 of those calories from fat.

4. Cheese:

Cheese is a calorie-rich milk product that has been a part of our diet for years. Cheddar, cream cheese, feta, mozzarella, ricotta, parmesan, and cottage cheese are different forms of cheese and are loaded with protein and calcium that will help you gain muscle mass and strengthen the bones. But one should not forget animal fats are the most calorific food sources you can eat. The best way out is to eat in moderation.

5. Oats:

Though known as diet food oats can lead to weight gain, especially when made with whole milk or full-fat milk. This super convenient healthy snack is high in calories. Just fifty grams of oats made with 300ml whole milk packs about 372 calories. If you are adding nuts, dried fruit or Manuka honey to your bowl will give you extra calories whilst offering even more health benefits.

Include Nuts, Eggs And Beans In Your Diet To Gain Muscle Strength

Muscle health plays an important role in whole-body protein metabolism and prevents you from several chronic diseases. If you exercise daily or workout in the gym, it is important to maintain healthy muscles in order to avoid tears and strains. If your muscles are healthy, it will help you enhance your performance and allow you to strengthen your muscles. Good muscle health not only helps you in leading an active life but also a and healthy lifestyle. Hence, adequate intake of proteins is important for good muscle health.

Here are some foods which you must include in your diet for muscle health:

1. Eggs: An egg is a rich source of proteins and versatile foods. It plays a vital role in providing a healthy diet for all; especially bodybuilders. Protein-rich foods are extremely important in the process of muscle-building. Without proteins, your muscles will not grow. A bodybuilder’s diet must be much protein-rich than the average person. Eggs contain around 6 grams of high-quality protein. Additionally, eggs are also rich in vitamin A, vitamin K and a range of vitamin B such as B 12. Eggs also contain all eight essential amino acids needed for optimum muscle recovery and valuable minerals like calcium, zinc, and iron which are required for muscle growth.

2. Nuts: Nuts contain some amount of proteins, which help in building muscles along with some exercises that tax your muscles, like weightlifting or push-ups. Eating nuts or other sources of protein sources immediately after your workout aids in muscle growth. Although nuts are not a complete protein as they lack some essential amino acids. But if you eat nuts along with legumes such as beans it will form a complete protein. Nuts are high in fat and calories, therefore eating in multiple portions may lead to weight gain. You can always resort to tofu and egg whites, for adequate protein intake.

3. Beans: Beans are rich in essential vitamins and minerals important for overall health. Beans can be consumed to control weight as well as build muscles. Beans contain proteins, healthy carbohydrates and are low in fat. As an added benefit, they are low in sodium that keeps a check on your cholesterol levels making it a healthy option to add to your diet. Beans are also high in both soluble and insoluble fiber which fills up your stomach for a longer duration so that you consume fewer calories in your next meal. Some common examples of beans are kidney beans, lima beans, fava beans, and soya beans. They are easily available and are simple to cook.

Early Morning Habits That Can Help in Weight Loss and Keep It Off Forever

Weight loss can be a daunting task and requires constant effort and patience. However, even more, challenging is losing weight and keeping it off forever. However, some morning habits can be an easy and effective way to shed those extra kilos within no time. Practicing healthy eating patterns and mindfulness in the morning can also get your day started in the right way and help you achieve your desired goals. Make sure you start your day with healthy eating habits and lifestyle. This will help you lose significant amounts of weight and keep it off.

5 early morning habits that can help in quick weight loss:

1. Breakfast:

The most important meal of the day is breakfast. Therefore, make sure you do not miss your morning breakfast. It gives a kick start to your day making you feel energetic all day long. Breakfast also helps in stabilizing the glucose levels. Skipping breakfast can slow down your metabolism and the body’s fat-burning process. If you don’t eat your breakfast, you tend to eat unhealthy food later in the day. Eating a healthy breakfast reduces your hunger pangs and may help prevent hunger cravings. As an added benefit, include protein-rich foods in your breakfast like eggs, chicken, protein bars or shakes.

2. Drinking plenty of water:

One of the best and easiest ways to lose weight is to drink a glass or two of warm water. Ensure that you inculcate this healthy habit right now. Every morning before sipping your coffee or tea just have a glass of warm water. Drinking water in the morning helps cleanse your system and boost your metabolism. It will even help you stay well-hydrated throughout the day can help you lose weight fast. For better results, you can add some lemon juice to your water.

3. Adequate sunlight:

One may not know this. You might be surprised but not adequate sunlight in the morning can put a halt in your weight loss goals. Ultraviolet rays in the morning are healthy and they provide you energy to the body while enhancing the metabolism. So getting some sunlight in the morning before going to work may bring down your BMI and improve the overall health of the body.

4. Exercise:

The next morning habit which can surely help you lose weight and make you feel great all day long is to exercise. These exercises could be a walk in the morning, yoga, running, cycling or going to the gym. This will help you burn calories quickly, and also feel active throughout the day.

5. Sleep longer:

Adequate sleep is also important for weight loss. So if on some days you want to sleep a little extra you can. This will help you lose weight quickly.

Weight Loss: What Is More Important for Weight Loss – Diet or Exercise?

Before advocating any one of the two, just think; are you certain that you are eating healthy enough to avoid any physical activity or exercise? Every week a new diet craze takes people by storm. Omitting carbs and fats completely from your diet is like resorting to a quick fix, which would have only fleeting results on your weight.

But now imagine a life where you can enjoy a glass of wine or a good brownie guilt-free once in a while? Doesn’t that sound more satisfying?

You can’t live a life fearing food or avoiding social gatherings. We need to fuel our bodies with something that is soothing and nourishing. The body responds to nourishing food hence good health is a result of a well-balanced and nutrition-dense diet.

“You can’t out-exercise a bad diet”

You can exercise for 3 hours in the gym, but if your diet is poor, you won’t benefit. It takes 5 minutes to gobble up a cheeseburger but will take up to 2 hrs in the gym to burn it out (a lot of which also depends on your metabolism).

So, the best thing to do is focus on increasing your metabolism instead of obsessing over your weight and standing on the weighing scale after every bite you take.

How to rev up your metabolism

1. Drink water and lose weight

Well, if it sounds so simple, then maybe it is. Drinking water plays a vital role in augmenting energy expenditure throughout the day.

2. Workout routine

Exercise not only burns fat while you are working out but even post-workout. So you reap benefits of workout long after you stop sweating, as the body burns more calories while replenishing the oxygen stores in the muscle.

3. Eat at regular intervals

Skipping meals means slipping away from your weight goals. Interval eating in the right quantity and the right food can amplify your metabolism, therefore leading to weight loss.

4. Superfoods to increase your metabolism

Oranges, cinnamon, lemon, apple, almonds, sprouts, ginger are some of the superfoods that can skyrocket your metabolism.

So what is important for weight loss – diet or exercise?

Weight loss is 70%, the food you eat and 30% is the exercise. Therefore, it’s not possible to eat everything you want and lose weight without working out. There are no shortcuts to long-lasting results. Incorporating a workout schedule not only keeps you fit but boosts your metabolism too. It helps you lose fat and gain muscles.

Having said that, you need not spend 2 hrs in the gym; it will only put your body under stress. Overtraining can start burning muscle for fuel and store more fat, resulting in weight gain. So, avoid overtraining but push yourself a little more than yesterday. Just like a car needs timely fueling, your body needs good nutrients.

But an unused car for long can lead to a dead battery, and so can your body. This makes it imperative to use your body physically to its greatest potential.

(Monisha Ashokan is a clinical nutritionist at Nourish Me, Delhi).

Amla – A Treasure of Health Benefits

If you have grown up in an Indian household, Amla (or gooseberry) is a fruit that you’re rather familiar with. A powerhouse of health, it is one of the pertinent foods in the Ayurvedic system. In fact, if you compare it to acai berry, it has double the amount of antioxidants and almost 17 times that of the pomegranate! The essential minerals and vitamins that it contains, are not only integral to our body’s well-being but are also indispensable to preventing and managing some of the most common and widespread diseases. Amla truly provides us with a treasure of health benefits and uses. Some include:

It helps cure colds and sore throats as it is a very rich source of vitamin C. Take about 2 teaspoons of amla powder and mix it with honey and consume this 3-4 times a day for immediate and effective results.

As it is rich in fiber, it also helps relieve constipation. If taken in liquid form, amla can also cure mouth ulcers. Dilute amla juice in half a cup of water and gargle. Amla also helps in reducing arthritis-related pain. Snack on dried amla or have it fresh and raw. Both work. If you are dieting, try including amla in your diet as it improves metabolism and aids in faster digestion. It helps reduce blood sugar and fight against heart disease. Regular consumption of Amla can ward off the ill effects that alcohol has on your liver. It also prevents the oxidative damage that is usually caused by it. Want to know how to incorporate it into your daily routine?

Here are some simple ways: It is best to have amla juice first thing in the morning. Have a small portion (20-30 ml) diluted in a glass of water. You can choose to mix a bit of lemon juice and honey as well. Try mixing amla juice with jamun (Indian blackberry) and karela juice (bitter gourd) to manage diabetes better. If you have amla powder, warm a cup of milk on the stove, add 1 tbsp of amla powder and stir thoroughly with a spoon. You can add 1 tbsp of honey to taste as well. To consume fresh amla, eat it alone or dip it in honey since amla has a very sour taste.

Why is White Rice Blamed for Weight Gain? Decoding Nutritional Value of White Rice

It is no mystery that white rice is blamed for weight gain. A grain which is the staple food of numerous states in India, white rice has now be sidelined in the diets of many people. All thanks to the weight loss industry! But is this really true? Is the food which is so widely consumed by people all across the country, fattening? Let’s find out. City-based nutritionist Pooja Malhotra says that white rice is blamed for weight gain as the fibre gets removed from the grain during the process of refining.

Why is white rice blamed for weight gain?

She goes on to say that once fiber is removed from rice, its glycemic index increases. “This means that breakdown of sugar in the body happens quickly and sugar is instantly released into the bloodstream. Also, a lot of minerals get removed during the process of refining. These are the primary reasons why white rice is blamed for weight gain.”

Debunking the myth about white rice

Eating white rice as part of a balanced and wholesome meal is not going to result in weight gain, asserts Pooja. Rice has been traditionally eaten in combination with pulses. Eating it in such wholesome combinations, in the right proportion and adding ghee to your meal will prevent the weight gain that you are always afraid of. Also, I chose a hand-pounded single polished variety of rice.

Explains Pooja, “Eating dal rice with a dollop of ghee will slow down the breakdown of sugar present in rice. This means that sugar will slowly enter the bloodstream. In the case of a cereal pulse combination, the amino acids which are lacking in cereals are present in pulses, and the amino acids lacking in pulses are present in cereals. Thus, a cereal pulse combination has a complete amino acid profile. Adding some ghee to it will provide you with the essential fatty acids.”

Nutritional value of rice

Rice is definitely on the higher side when it comes to carbs, but the same can be managed by keeping your portion size in check. It has about to 8-9% protein, says Pooja, while adding that rice is also a good source of minerals like magnesium, selenium, folic acid, phosphorus, thiamin and niacin.

So, why does rice make you fat?

According to Pooja, the reason why people end up gaining weight by eating rice is that they fail to check their portion size. When it comes to eating chapatti, making a decision about portion size is easy. But this is not the case with rice, where it is also easy to indulge in its delicious taste. Not overeating rice is the key to avoid weight gain from it.

“You have to rely on fullness signals that your brain gives you while eating. Eat only till the point your hunger is satisfied, and don’t give in to greed. Eat-in a peaceful environment, focusing only on your meal. If you are engrossed in a gadget or TV or a book, you will not be able to pick up your fullness signals. Also, chew your food slowly and properly,” she suggests.

Top 5 Winter Proteins To Keep You Warm And Fit During The Season

Winter is all about warm and comforting foods. But these comforting foods should not be unhealthy junk food like a pizza, brownie, hot chocolate shake, popcorn, and French fries. However, in winters our body craves immunity-boosting and nourishing foods. Include proteins, carbohydrates and healthy fats in your diet to keep you fit during the chilly winters. There are some herbs and spices as well which are particularly beneficial if taken in the chilly winters. These foods include ginger, basil leaves, cinnamon, garlic, pepper, and cardamom.

Delhi based nutritionist Nmami Agarwal said, “Nothing else can be more tempting than a hot meal or beverage being served to you in winter. Or say, the sizzling platter soothing your tongue and nourishing your bodily requirements. Well, take it in any which way, protein in every circumstance is the much-needed macronutrient throughout your winter diet. So, here are some of the protein-rich foods with higher recommendation during winters.”

5 Best winter proteins to include in your diet right now:

1. Fish:

Fatty fish like salmon, trout, tuna, and cod are an amazing source of protein and omega-3 fatty acids. Nutritionists further added, “One of the healthiest food for non-vegetarian fish should be included in your diet this winters. The plus point adds on with the assortment of fishes making a meal filling, delectable and nutritious. Extensively known for its nutritional benefits with a high source of protein and of course omega-3 fatty acids aiding in repairing tissues and to formulate essential amino acids in the body.”

2. Eggs:

We cannot miss this food when we talking about proteins. “Eggs are considered as one of the best sources of protein. They can be incorporated in your diet in a variety of ways, making them one of the most versatile proteins out there. Eggs are not only rich in proteins but are also known to have a rich content of vitamin B-12, zinc, iron, selenium, and vitamin A. One to two eggs can be incorporated in your daily diet, without having to worry about stacking on fats. And do not ditch the yolk; they are powerhouses of nutrients too,” said nutritionist Nmami Agarwal. The best part about whole eggs is that they can be prepared in numerous ways. You can even eat it your breakfast, as an evening snack or after your workout.

3. Nuts and seeds:

She further said, “It’s time to replace junk with these super healthy nuts and seeds for the warmth required in winters. Seeds and nuts have nutrients that body which keeps your body warm and healthy too. These seeds and nuts have vital fatty acids that have innumerable benefits. Eating peanuts, almonds, and pistachio is an excellent way for people to boost the amount of protein in their diet.” Protein-rich nuts can be a simple addition in your diet. They can be eaten as an evening snack, add it into your smoothies or yoghurt.

4. Lentils:

“There is about 18 gm of proteins in a cup of lentils. They are also wonderful sources of iron, potassium, zinc, niacin, and folate. Lentils are an excellent source of dietary fibers too. They come in a wide range of colors and you may choose from brown, red, yellow, and green lentils. Consume them in the form of soup, or add them to your veggies or make a salad out of them; they will turn up delicious and healthy without any guilty bites.” Lentils are super nutritious and when eaten along with rice they make a perfectly balanced meal.

5. Soy:

“An excellent source of all-plant protein is the humble soy. It is rich in phytonutrients, and minerals like magnesium, phosphorus, and potassium. They are also rich in calcium, and Vitamin C. You may include soy in your diet in the form of soybeans, nuggets, or tofu. Home-made soy milk is a great option too.” This protein-rich food is great for your overall health and should be incorporated into your diet.