Swap out sweet drinks from your routine


“Replacing just one sugary drink each day with water may reduce your risk of developing diabetes”, says a study published by Diabetes Care.
People who consume a greater amount of sugary drinks, like carbonated beverages, sweetened beverages, bottled fruit juices, are at high risk of developing diabetes earlier in a lifetime than others. A 20-ounce bottle of soda provides about 51 – 70 gms of sugar. These sugar-laden beverages can raise blood sugar above the recommended range because our bodies absorb liquids more quickly than solid foods.



Turning to "diet" versions of these drinks might not help, either. American diabetic association says that diet sodas can serve as a “short-term replacement” but “overall, people are encouraged to decrease both sweetened and non-nutritive-sweetened beverages.

When you desperately want to have some beverage it's better to skip sweet drinks and stick to unsweetened tea, coffee, or water.

If you find yourself getting bored of plain water, try infusing it with fresh mint leaf, cumin seeds, vetiver and so on. Infused water is calorie-free and at the same time your drink will also provide some minerals and vitamins in negligible amounts.


Ten simple steps that prevent cancer


Ten simple steps that prevent cancer




We can reduce the risk from getting cancer by making a healthy choice of food, and an active lifestyle. Scientists have estimated that up to 75% of cancer deaths can be prevented.  The most important cancer risk factors that can be modified are body weight, diet, and physical activity. The World Cancer Research Fund estimates that about 20% of all cancers diagnosed are related to body fatness, physical inactivity, excess alcohol consumption, and/or poor nutrition.  

*     Being overweight or obese is linked with a high risk of cancer, hence try to maintain a healthy weight always. Excess body fat can be reduced by lowering the number of calories you consume and increasing your physical activity.

*     Lessen your consumption of red meat and increase your consumption of fruits, vegetables, and whole grains.


*     Increase the consumption of live foods like sprouts, micro greens, fresh garlic, broccoli, and pomegranate that has anti-cancer properties.


*     Greater intake of fiber-rich foods offers protection against most forms of cancer. Fiber-rich foods include whole cereals, legumes, pulses, vegetables and fruits.
*     Grilling meat, barbequing at high temperature triggers the production of hetro cyclic amino compounds, a carcinogen  and this carcinogen is not produced when meat is raw or cooked at moderate temperatures.


*     Increased consumption of highly processed foods, fast foods and sugary foods are in the hit list of cancer-causing foods.


*     Drink sufficient amount of plain water so that toxins, chemicals and drugs that stay in our body will be flushed out.

*     Avoid tobacco in all forms including passive smoking.




*     Excess drinking of alcohol increases the risk of cancers of the mouth, larynx esophagus, liver, and colon; it also increases a woman's risk of breast cancer.


*     Lead an active lifestyle by walking, jogging, cycling for at least 30 – 40 minutes every day

Try these vegan milks for pink of health



Cow’s milk has been stated as a healthy choice of food for all ages as it’s packed with calcium and fortified with vitamin D, both of which are essential for building strong bones. Regardless of its saturated fat content, milk is a great source of protein that can keep you active and fuller all day. Our current guidelines recommend us to consume three glasses of milk a day including milk, yogurt, and cheese.
A cow’s milk is only for calves and not for humans
Nowadays, cow’s milk has been critiqued for its nutrient composition and its side effects.

The dairy products are high in saturated fats and cholesterol and can be linked to heart disease. The proteins, hormones, and antibiotics found in cow’s milk are found to be unhealthy for humans. Cow’s milk is not digested by all and causes lactose intolerance in many people.


Let’s know about the vegan milk substitutes that we can prepare easily at home.


Soya milk


Soya milk can be included in your diet as a source of protein. It contains all the essential amino acids. Soy protein also helps in reducing bad cholesterol. Soya milk is rich in calcium, iron and vitamin B complex. Getting enough vitamin B12 in your diet aids in red blood cell function and also keeps your nerves healthy. Soya milk is prepared by soaking it overnight in water, till it becomes soft enough to be crushed by hand. After dehulling, it should be blended and strained.  Then the soya milk has to be boiled till bubbles turn out. You can add a stick of cinnamon, or even a few tablespoons of melted chocolate to give the soy milk additional flavour


Oats milk.


Oat milk is a vegan alternative to cow’s milk that’s becoming trendy these days. It’s made by blending soaked, rolled oats in a blender with water and then filtering the liquid through a clean cloth or a strainer to extract the milk. you can also flavor the milk by adding cinnamon, cardamom based on your likes. Though Oat milk is relatively low in calories, it contains proteins, vitamins and minerals like calcium, riboflavin, and vitamin D. Oats also contain a phytochemical, beta-glucan that boosts heart health, regulate blood sugar level and improves immunity.




Almond milk

Almond milk is low in fat but high in energy, proteins, lipids, and fiber. Almonds contain minerals like calcium, iron, potassium, and vitamins like vitamin C, B complex and Vitamin E. For people who do not want to consume cow’s milk, it would be an ideal choice to consume homemade almond milk.  Soak almond for a couple of days, drain the water and blend it with water. Strain the milk using a clean cloth or strainer. Make the milk to the consistency of milk, add honey and relish it.

Fruit for memory


Pomegranates are a boon from nature to the human being. The bounty of polyphenols present in it makes it as a super fruit. Now, pomegranates are being researched for their beneficial effects on memory, and their potential to improve the cognitive skills.
The polyphenols found in pomegranates include punicalagins and ellagic acid. Punicalagins are the major polyphenols present in pomegranates and are believed to be primarily responsible for the major health benefits of the fruit. Punicalagins are water-soluble and are therefore easily absorbed by the body. The metabolites of punicalagins are potent antioxidants and help in evading many diseases.
Because of its neuroprotective and cardiovascular-enhancing properties, and because it is relatively inexpensive (compared to medicines) and well-tolerated, regular pomegranate consumption may prove to be effective in improving one’s memory as well as intellectual performance.

Chickpeas



Chickpeas

Bengal Gram whole also known as Garbanzo bean, Chick pea, and Channa, is one of the important pulses around the world. Bengal gram has good amount of protein, iron, folic acid, Vitamin B6, C, and fiber. Chick peas have a buttery taste and a versatile ingredient in the preparation of Indian and middle east cuisines.

Bengal gram whole has a good content of calcium which is essential for bone health.  As Bengal gram whole is an excellent source of protein, they can serve as meat replacements for vegetarians. The quality of protein in Bengal gram whole is better than any other legume and contains all the essential amino acids except methionine. Being a good source of iron, it helps in fighting anaemia.

They are also a very good source of phytochemicals called saponins, which can act as antioxidants. Saponin also reduces the risk of osteoporosis and breast cancer by maintaining estrogen levels in the blood. They also help us fight mood swings during periods and the symptoms after the menopause. Chick peas should not be consumed raw due to the presence of antinutritional factors. Soaking it for at least 4- 6 hours makes it suitable for cooking while sprouting the channa increases the vitamin C, B complex and better protein availability

Chick peas are available in beige and brown colour. The versatility of nutrients makes channa a crucial food for healthy adults, people with diabetes, hypertension, to lower cholesterol levels and to reduce weight.