Sugar is a natural, sweet substance derived from plant extracts of sugarcane and beets. A vital part of a balanced diet and important source of energy, sugar is a chief flavouring agent in savory dishes and desserts. However, if consumed in excess it could lead to serious health issues, such as high blood sugar, high blood pressure, and diabetes. Here are eight ways to help you cut down on your sugar consumption. Beware Sugar Substitutes Corn syrup, high-fructose corn syrup, maple syrup, malt syrup and fruit juice concentrates are all unhealthy sugar substitutes. Cut Down On The Sauce Although great with pakodas, sauces are high in sugar as many of them contain fructose corn syrup. Switch to homemade sauces instead. Cut Down On Quantity While baking or cooking use only half, or three- fourth of the prescribed portion of sugar. Don’t Go Fake Artificial sugar sweeteners or ‘sugar-free’ food items may contain hidden sugars which promote weight gain. Read Food Labels Opt for food and drink items with ‘no-added sugar’. Shun Energy Bars Though a good source of protein and fiber, most contain granola which is high in fats, sugar and also calories. Steer Clear of Packaged Foods Packaged foods … Continue reading 8 effective ways to reduce sugar consumption →
There is hardly anyone who does not want to lose those extra kilos and get back to their desired goals. In order to reach your dream body you might need to let go off some of your favorite foods. However, not everyone can let go of that delicious double cheese burger that easily. Hence instead of preparing boring meals, try making interesting replacements. These choices will make your meals more tastier and you will have more chances to stick with your weight loss regime. At Health Total, our experts suggest interesting replacement options which aid in meal planning for weight loss. This helps make your weight loss journey interesting rather than a boring exercise. Here are some tastier changes that you can make in your daily routine: Replace your white bread with Brown bread: You can make your own sandwiches by replacing refined flour breads with whole grain breads. Tasty Oats: While having oats is important for good health, some can find it extremely boring. Try having oats in different forms like masala oats, oats dosa or oats upma. You can also decorate a simple bowl of cooked plain oats with colorful fruits. Smoothie Magic: If you hate eating your … Continue reading Lose weight the right way to be healthier and happier →
Oat bran has many good things to offer. Here are three amazing benefits of adding oat bran to your diet for a healthy heart and balanced cholesterol. High fiber diet Oat bran is high in fiber. It reduces the insulin requirement in diabetics and also brings down blood cholesterol levels. Better fiber source than whole oats Oat bran is a more concentrated source of fiber compared with whole oats. You can take a couple of tablespoons daily with a cup of hot milk (ensure it is low fat milk). You can also mix it with wheat flour and cook it in the form of chapattis. Oat bran porridge You can have oat bran in the form of hot porridge. Further, you can thicken your soup with oat bran. Oat bran contains practically no fat or sodium. Therefore, they are heart friendly and an inexpensive way to keep your cholesterol levels under check. So, the next time you think of having a healthy heart, simply add oat bran to your diet. It is popular, easy to make, tastes good, and is very easily available.
Here are 7 lifestyle choices that help reduce or prevent hot flushes that women experience during menopause: Dressing matters Dress in layers, so that you can remove clothes as needed. Wear natural fabrics such as cotton. Lesser stress helps Reduce stress with the help of relaxation techniques such as breathing exercises and yoga. Keep ice water or cold beverage handy. Nice shower helps Take a nice shower before going to bed. Bed sheets matter Make sure that you use cotton bed sheets or blankets. Cool your body temperature When hot flushes appear, try to cool the body temperature with sprays or moist wipes. Stay away from hot flush triggers Avoiding hot flush triggers such as spicy food, alcohol, hot weather, sauna, stress, anger, and cigarettes helps you a great deal in managing hot flushes. Ayurveda is helpful Ayurvedic herbs such as Brahmi, Ashoka, Shatavari, and supplements of isoflavones are highly effective in reducing hot flushes. Most women would benefit a great deal from the remedies mentioned above. However, if your hot flushes are severe and you do not get the relief that you are looking for, your doctor may suggest a limited course of hormone replacement therapy to make your … Continue reading 7 lifestyle choices to reduce hot flushes during menopause →
The next time you feel stressed, please note that you are risking an increase in cholesterol levels. Here are three ways in which stress impacts cholesterol: Stress, anger, and negative emotions impact your heart Well, your heart truly is a delicate organ. It leaps with joy when you are happy and it feels heavy as a stone when you are low. Stress, anger, and negative emotions make an impact on your heart. A Harvard medical school research states that the average risk of a heart attack increased, two hours after the outset of anger, by two to three times. Stress leads to depression In addition to anger and distress, psychologists also emphasize on feelings of depression and helplessness having a direct link with stress. To put it simply, we are physiologically different when we are happy and sad. Release of cortisol and destruction of HDL cholesterol Even when the cholesterol level is not high enough to obstruct the arteries, negative emotions make an impact. They cause the release of a biologically toxic chemical known as ‘cortisol.’ It causes a spasm in the arteries and cuts the blood flow to the heart muscle. The result is angina pain and at times … Continue reading 3 ways stress directly impacts your cholesterol levels →
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