Simple Ways to Prevent Diabetes

If you want to prevent diabetes, then the best thing you need to do is to implement a healthier lifestyle that includes a good diet and regular exercise. By being constantly aware of how your diet can affect your health and well-being, you need to start incorporating ways to prevent this disease including other ailments such as various types of cancer or heart disease.


1. Weight and Diabetes


For those who suffer from type 2 diabetes, the primary cause of this disease is obesity and excess weight problems. Overweight individuals are at greater risk of developing diabetes, as compared to those whose weight are within normal ranges. Thus, it is important to lose weight by as much 7 to 10 percent of your present weight, so you can maintain excellent health.


An effective way to achieve the right weight is by increasing your activity level. For instance, you can engage in regular workouts, as well as cardio exercises such as swimming, brisk walking, running and sports. This means, you will have to limit your hours of watching TV and doing nothing to prevent diabetes. Instead of remaining inactive for several hours, consider doing more worthwhile activities that will keep your on the move such as gardening, taking yoga classes, playing sports, or riding a bicycle.


2. Diet Matters


Another effective way to prevent diabetes is by cleaning up your diet. A positive change in your diet cuts down your chances of developing diabetes by as much as 50 percent. For instance, it is best to eat more whole grain products and avoid processed carbohydrates. This means, you should go for food items that are lower in sugars and carbs such as quinoa, millet, sweet potatoes, brown rice, whole grain breads and whole wheat pasta.

Avoid foods that are high in glycemic index such as most breakfast cereals, bagels, mashed potatoes and white rice. These foods trigger a spike in your insulin and blood sugar level, which causes diabetes. Choose whole grains instead of white bread or white rice, and decrease your chances of developing diabetes by as much as 36 percent.


3. Bottom Line


Your daily routines, diet and lifestyle all contribute to your health. So, to prevent diabetes, it is important to make a conscious effort to improve every facet of your life and adopting a more wholesome lifestyle. By following these tips, you can free yourself from diabetes including other ailments that negatively impact your life.

How to Make Healthy Smoothies

Looking to make healthy smoothies for breakfast or snacks? If you are planning to switch from a high-starch and all-carb diet to a more wholesome one that’s rich in fresh produce and essential nutrients, then you have come to the right place. Consider gulping down a glass full of tasty and nutritious smoothie that can keep you all pumped up for hours. Read along to learn more about the secrets to making the best smoothies that will supercharge your body all day.


1. Decide on a Good Recipe


The first thing you need to do when preparing healthy smoothies is decide on which recipe you should make. For instance, you should consider your purpose and present health condition when you check for recipes. Whether you are hoping to shed some pounds, maintain your glucose level or fill your body up with more energy after an intense workout, there are excellent recipes out there that fit the bill. It is only a matter of determining your goal for the day and match it with the right smoothie recipe for your needs.


2. Choose Nutritious Liquids and Base for Your Smoothie


When preparing healthy smoothies, you have to realize that everything you put in your blender has a huge impact to the overall taste and nutritional content of your drink. For liquids, it is best to add one that is not only healthy, but can enhance the taste and aroma of your smoothie. Great options include organic fruit juice, kefir from coconut water, almond milk, water, pressed juice, coconut milk or tea.

As for the base, this is something that you have to think about carefully since it has a huge impact to the texture of your smoothie. To make your drink creamier and more delectable, you may want to add in a couple of bananas, which can enhance your smoothie’s taste and aroma. Other fine choices for the base are pears, apples, mangoes, avocados, peaches, frozen fruit, yogurt and coconut meat. As much as possible, avoid citrus or watery fruits such as pineapples and watermelons because they make your smoothie less creamy than what you may want it to be.

Next, toss in your choice of fruits and vegetables that are included in your preferred recipe. If you are using greens, it would be better to cut these into smaller pieces, particularly spinach, beet greens, lettuce, and kale. This way, your blender will be able to crush these vegetables well and mix perfectly with the rest of the ingredients.


Final Word


Healthy smoothies can help kickstart your day by keeping you energized and powered up for your regular routines. So, be sure to apply these tips on how to prepare a nutritious smoothie that you can make in a matter of minutes.