Tag Archives: vitamins

A Diabetic Diet for Vegetarians

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If you are a vegetarian who has been diagnosed with diabetes, you can still maintain your
diabetic diet. In some cases a vegetarian diet may be a healthy way to keep your blood
glucose levels stable – that is if you are eating lean high-quality proteins and are
following other rules for eating as a diabetic.

As a lot of vegans and vegetarians eat a larger amount of fruits and vegetables in a day
than a non-vegetarian and their fiber intake is much higher too. An increased amount of
fiber in a diabetic’s diet can help blood sugars because it slows down the process of the
body digesting carbohydrates. A vegetarian’s diet is usually lower in cholesterol as well
and it can help ward off cardiovascular disease including heart attacks and strokes.

If you are diabetic and are considering a switch to a diabetic diet some of the benefits you
might derive include a higher rate of weight loss and better blood sugar readings. This is
dependant on the types of vegetarian meals you choose as some meatless meals can be
just as fattening as ones that contain meat.

Speak to your doctor and dietician before making the switch. You will need information
on how to transition yourself to your new diet. You will also get a list of meat
alternatives you should eat in order to get enough protein in a day. These can include
tofu, nuts, eggs, and seeds.

As with any change, once your switch to a vegetarian diet give yourself and your body
time to adjust. There are many recipes and ideas for vegetarian dishes and you will find a
lot of variety and flexibility in the meals that you prepare. Check your blood sugars
frequently to make sure your blood glucose levels remain stable during the change.

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10 Simple Tips to Ease Joint Pain

10 Simple Tips to Ease Joint Pain

1. Yoga

There are many different styles of yoga to choose from but hatha yoga which focuses on the physical aspects of the yoga postures is a great starting point. Because joint pain can cause a great many limitations in terms of movement, it can be a great relief for arthritis sufferers to know that yoga really is non-competitive and therefore, even if attending a class, the focus has to be on the individual itself and their own progress.

Gentle stretching that helps to relieve tension from the muscles, increases circulation in the joints and helps to remove toxins and any other waste products. Each extreme position (as far as the person can go comfortably) should be held for a few seconds but this can gradually be increased as the body relaxes into the posture through regular practice. The key to success with yoga is to practice a little each day and do this in accordance for when the body feels more prepared for the stretches. If experiencing extreme pain then it pays to rest the joints for a while until the pain eases a little.

2. Massage

Massage to co-inside with the yoga practice or undertaken separately is extremely beneficial for swollen or painful joints. Always ensure that a good massage oil is used but fancy preparations are not necessary. A warm solution of olive oil massaged gently into the joint can be warming and soothing but a massage with castor oil is also highly beneficial and can ease discomfort and increase flexibility. Done before the yoga session or any other exercise plan will help to increase the stretch, and to assist the movement in the joint throughout.

Massage can help arthritis sufferers in two main ways. It helps to reduce muscle pain and tension within the muscles often caused by the spasms of pain experienced. Secondly, it increases the production of endorphins and can reduce feelings of anxiety and depression often associated with the long –term battle with stiff and painful joints.

3. Meditation

Meditation can help to promote and increase the healing process by relaxing the body whilst promoting natural healing. Meditation is very easy to master and the benefits far outweigh the potential difficulties associated with stilling the mind in the first instance. A healing meditation can soothe body, mind and soul, ease anxieties, lessen the negative aspects of depression, and improve positivity, clarity and the power to self-heal.

Although meditation can be used in a variety of different formats, focusing on vivid imagery in the mind’s eye can be very successful. The color blue has long been associated with healing and it can help to visualize yourself completely immersed in a beautiful blue of light or bathing in a pool of regenerative liquid that soothes and heals.

Practiced regularly, meditation becomes an easy but powerful tool in the fight against arthritis.
4. Weight-Loss

If overweight, it’s important to streamline your frame and to take the pressure of any extra weight from the joints. Your back, hips, knees and ankle joints have to take a considerable amount of pressure each and every day. Walking, bending, and lifting, all place significant amounts of stress on any inflamed joints so it’s essential to watch calorie and fat intake and to reduce any number of sweet treats. Losing a bit of weight will aid pain control and will automatically enable you to improve flexibility.

If you find yourself snacking and at risk of breaking your new healthy eating regime, keep ready- prepared fruit and veggies in the fridge and this will help you to stay on the straight and narrow.

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It can be a good idea to reduce the amount of larger meals consumed each day, instead, dish up some smaller meals as it has been confirmed that nibbling healthier and smaller meals helps to boost your metabolism therefore helping to reduce weight the easy way and yet still easing the pressure off of your joints. By losing under a stone in weight, you could literally cut your chances of developing osteoarthritis by up to 50%.

5. Food and Exercise Diary

A food and exercise diary can really help to consolidate the message of healthy eating for healthy joints as opposed to the somewhat negative thought process that can often accompany a new dietary regime. Irrespective of how much you would like to lose to ease the pressure from your joints, the goal is to improve overall health in addition.

Writing down how you feel each day in your food and exercise diary (including your emotions and deepest frustrations) can really afford you that extra bit of clarity when it comes to dealing with your arthritic condition and it can also highlight any common patterns or themes associated with the joint pain. Sometimes certain foods can trigger a nasty bout of pain and swelling, by keeping a diary, these foods will be easier to isolate.

6. Footwear

Wearing sensible shoes will help to take the strain of the body’s weight whilst providing an excellent support for the feet and ankles. High heels for example can increase the chances of developing osteoarthritis whilst putting considerable extra pressure on the knee joints, ankles and ball of the foot and it alters correct posture in addition.
7. Strong Bones

Strong bones are essential and you can ensure that your bones are fit and healthy by boosting your intake of calcium. Osteoporosis –most commonly known as the brittle bone disease, needs calcium to ensure that your bone density is robust. Calcium is easy to obtain through supplements or through simply eating food such as: salmon, broccoli, figs, milk and kale. Lettuces, spinach, parsley or broccoli can also lessen the amount of bone loss that occurs as you get older.

8. Vitamins

Soak up your vitamins by making sure that you eat and drink healthily. Vitamin C in the form of a lovely glass of orange juice can reduce the risk of osteoarthritis and Vitamin C also helps to repair the tissues and general joint heath supported by Vitamin K.

Make sure that your diet is colorful so that you get the full range of fibre and antioxidants (great for fighting disease). Glucosamine has become increasingly popular in recent years and is obtained from lobsters, crabs and shrimps. It has been shown to ease stiffness and help to reduce joint pain; it has even been linked to repairing cartilage.

It is also well documented that eating fish such as mackerel can help to reduce any pain or inflammation of joint pain but it’s not always easy to eat sufficient amounts of omega-3’s, so supplement your diet with some fish oil capsules.

9. Posture

Watch your posture. Sitting slumped in front of a computer screen for hours on end can cause a great many problems for arthritis of the spine and commonly, stiffness in the neck and shoulder joints. If you have to work long hours in a mainly sedentary position, then it’s important to keep movement occurring within those key areas. Try to move away from your desk after 30 minutes or so and do some gentle stretching exercises by stretching your neck and doing shoulder lifts- any movement in fact that will increase circulation and flexibility in those areas.

Use document holders that can attach to your computer monitor, so that you do not need to keep looking down and straining your neck. Take office ergonomics very seriously and ensure that everything that is needed is to hand. To ensure that your PC is in the right position for you, stretch out your arm directly in front of you and you should be just unable to touch the monitor. Likewise, you should stare directly at the monitor and not be looking up or down.

Make a conscious effort to watch your posture throughout the day and you will soon be able to notice whether your posture is a potential cause or irritant for your joint pain.

10. Swimming

Take the plunge and go swimming. Swimming is a great exercise for anyone who suffers from joint pain. Non weight-bearing, it still strengthens your muscles and exercises the joints without placing too much pressure on any painful joint.

If you suffer from a great deal of pain and the joints are very inflamed, you will feel as if you need to restrict movement, this is a natural instinct however, light gentle movement will work to keep those joints oiled but care should be taken to avoid stress or actual injury.

Aquatic exercise routines are also wonderful to keep the body strong and supple with minimal strain.

Summary

Joint pain should be taken seriously.
Left unchecked with the cause of the pain undetermined and you are asking for the condition to degenerate. Painful, stiff joints may have you reaching for the pain-killers but remember that pain-killers only treat the symptoms and not the cause. Use as directed to assist quality of life but take the time to look at your lifestyle as a whole, and that means treating your diet and exercise regime as a way of a life and not as a necessary chore.
Flexibility is paramount and can help to prevent joint pain from occurring in the first instance or to aid healing, however, any exercises should be done carefully, with full focus on the movement and using the breath to help release any tension as movement takes place.
Little and often is recommended and is a positive and natural approach to joint pain.

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7 Reasons to grow your own organic vegetable garden

Grow your own organic vegetable garden. During the last decades there has been a change towards mechanization and homogenization of farming, which uses pesticides, additives, herbicides, synthetic fertilizers and mass-production techniques. All this is clearly affecting mankind’s health, and new diseases are spreading rapidly amongst humans and animals (bird’s flu being the most recent one).

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The World Health Organization produces reports to show how the use of chemicals and other products on food, coupled with the manufacturing processes involved, are actually a threat for our health.

If you have space for a few pots or even a small piece of land, it is a wise decision to grow your own organic vegetable garden. Today I’m presenting you with seven reasons for doing this:

1. You will have no additives in your vegetables. Research by organic food associations has shown that additives in our food can cause heart diseases, osteoporosis, migraines and hyperactivity.

2. There will be no pesticides or synthetic fertilizers used. These chemical products are applied to obtain crops all the time regardless plagues or weather conditions, and affect the quality of the vegetables. Besides, pesticides are usually poisonous to humans.

3. Your vegetables will not be genetically modified (GM). Antibiotics, drugs and hormones are used on vegetables to grow more and larger ones. One of the consequences of this practice are vegetables which look all the same and are usually tasteless. Besides, we end up consuming the hormones that have been used on the vegetables, with the potential risks for our health.

4. Eating your own organic vegetables will be much more healthy for you. They will not contain any of the products or chemicals named above, and they will be much more natural than any ones you would find at the supermarket. Your health will not be at risk because you will then know that nothing has been added to your vegetables.

5. Your own organic vegetables will be much more tasty. The use of pesticides, synthetic fertilizers, hormones and antibiotics make vegetables grow unnaturally and take the taste away from them. With organic vegetables, your cooking will be enhanced as their flavor will show fully.

6. Organic farming is friendly to the environment. Because you won’t use pesticides or other equally harming products on your vegetables, you will not damage the soil or the air with the chemical components.

7. When you grow your own organic vegetables you are contributing to your own self-sustainability and the sustainability of the planet. Small communities have been founded where members exchange products that they grow naturally, thus contributing to create a friendly and better place for us all.
In the end, eating organic products only means that we do not add anything else to them than they would naturally have. As you can guess, additives, fertilizers, pesticides or hormones are not components of naturally grown food. To better care for your health, grown your own organic vegetables -and a few pots is all you need.

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EASY + HEALTHY DINNER RECIPES IDEAS

EASY + HEALTHY DINNER RECIPES IDEAS

R E C I P E S

Fried Rice
– 1 cup extra firm tofu
– 1 cup rice
– 2 cups mixed veggies
– Any spices you want, I use garlic powder, onion powder, salt, pepper

Spinach and Broccoli Pasta
– box of 12 ounce pasta
– 3 tbsp vegan butter
– 3 handfuls fresh spinach
– 2 1/2 cups vegan mozzarella shreds
– 1 tsp garlic powder
– 1 cup non-dairy milk
– sprinkle salt & pepper

Mashed Potato Quesadilla
– 2 medium tortillas
– 1 cup mashed potatoes
– 1 cup shredded cheese
– green onions

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16 Favorite Healthy Vegan Recipes

16 Favorite Healthy Vegan Recipes

Breakfasts: 1:16, Lunch: 4:16, Snacks: 7:13, Dinner: 9:06

RECIPES:

—– BREAKFAST —–

1. Stove top Oats
Combine 3/4 cup rolled oats and 1.5 cups unsweetened almond milk in a small pot over high heat. When boiling, reduce heat to low and let simmer, stirring occasionally and watching to make sure it doesn’t boil over. Once thick, stir in 1 tsp cinnamon and 1 mashed banana. Remove from heat and serve with any toppings. My favorites are peanut butter, strawberries and banana.

2. Baked Oatmeal
Combine 1/2 cup oats, 1 mashed banana, cinnamon (optional), 1 tsp baking powder, and 1/2 cup almond milk. Place in a mini ramekin or other oven safe dish and bake for 25 minutes at 350F. Add any desired toppings, my favorites are strawberries and peanut butter with almond milk.

3. Peanut Butter Granola
Recipe: http://breakfastdramaqueen.com/2014/0…

my other favorite granola recipe… http://thevegan8.com/2014/01/03/5-ing…

—– LUNCH —–

1. Lettuce Wraps
Take a piece of Romaine Lettuce (or any lettuce with a large, flexible leaf) and fill it with brown rice/quinoa, smoked tofu/veggie beef cooked in hoisin sauce, sautéed bell peppers/carrots/zucchini/or any vegetables, sautéed onions and mushrooms, avocado and salsa, nutritional yeast or vegan cheese, hot sauce, and anything else of your choice.

2. Avo-Tomato Sandwich
On two slices of bread/bagel, spread 1/2 a mashed avocado, a sprinkle of nutritional yeast and add some tomato slices. Optional things I like to add are spinach/lettuce, alfalfa sprouts, and ground flax seeds.

3. Homemade Sushi
Quinoa Sushi: http://almondsandavocados.com/quinoa-…
How to make Sushi without a Mat: http://minimalistbaker.com/how-to-mak…
Inside-Out Sushi: https://www.youtube.com/watch?v=DOPTU…

4. Quinoa Watermelon Salad
http://www.annies-eats.com/2012/06/20…

—– DINNER —–

1. Spaghetti and “Meat” Balls
Boil spaghetti pasta according to package instructions and set aside.
In a pot, steam chopped broccoli until tender. Saute mushrooms, onions, and any other desired vegetables until cooked. Separately bake/saute bought “meat” balls.
Optionally, you can bring saute all of this together in a large skillet with the tomato sauce to make a more uniform “meat” sauce, or it can just be dished into a bowl with the spaghetti with sauce over top.

2. Pesto Pasta
In a dry skillet over medium-high heat, toast 1/2 cup of pine nuts until golden brown. Set aside. In a food processor, process two bunches of cilantro and 4 cloves of garlic. Once mixed, add in your toasted pine nuts, 1 tsp salt, 1 tsp black pepper, 1 tbsp lemon juice, optional smoked paprika, and process until smooth. If it’s too dry, add in some olive oil or water until it reaches your desired consistency.
I love putting this over pasta (whole wheat, rice or zoodles) with avocado and nutritional yeast.

3. Veggie Burgers
Prepare patty’s according to package instructions, or make your own (http://minimalistbaker.com/easy-grill…)
I like to eat mine on a toasted whole wheat bun with hummus, avocado, tomato, any other veggies (spinach, lettuce, sprouts, mushrooms, etc), and nutritional yeast for a cheesy flavor.

4. Spring Rolls
Prepare angel hair or fettuccine rice noodles as per package instructions. Chop up bell pepper, cilantro, avocado, cucumber, mushrooms, smoked tofu, bean shoots, and shred some carrots. Soak your rice paper wrap in lukewarm water for about 10 seconds until soft, then fill with any fillings of your choice. Dip into peanut sauce.
Peanut Sauce Recipe:
In a food processor, process 1/2 cup peanut butter, 1 tablespoon minced garlic, 1/4 cup tamari (soy sauce), 1/4 cup water, 1 tablespoon rice vinegar, 1 teaspoon hot sauce, 1 teaspoon sugar or other natural sweetener until smooth. Be sparse with soy sauce as it can be quite salty.
An alt. spring roll recipe – http://minimalistbaker.com/vietnamese…

5. Chickpea Omelet
Blend or hand mix 2/3 cup water, 1/3 cup chickpea flour, 1 tbsp ground flax seed, 1 tbsp nutritional yeast, 1/8 tsp turmeric, 1/2 tsp baking powder, 1/2 tsp garlic powder, salt and pepper to taste. Pour it over a greased skillet over medium-high heat. Let it cook like you would a normal omelet, flipping when the edges are firm and there are bubbles. Once the other side is cooked, put it on a plate and fold over any fillings. I fill it with sauteed veggies (mushrooms, spinach, bell pepper and zucchini) and sprinkle on nutritional yeast.

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3 Top Acne Skin Care Tips For A Healthier Skin

This article goes over 3 of the most effective acne skin care tips to help you enjoy a healthier skin.

When dealing with acne skin care, most of the medical professionals commonly suggest that people affected with acne must practice certain acne skin care methods that will help improve the condition of their skin.

Acne, as you may already know, is a very severe skin disorder that affects thousands of people from all over the world. It not only affects the surface of the skin but also the inner layers of the skin. Acne usually occurs on the face, neck, chest and back, and it starts during the adolescence period.

During the past several years, a good number of acne experts and skin care professionals have conducted many studies on how to prevent the formation of acne. And fortunately, these skin care specialists have come out with certain acne skin care tips that can be of great help for fighting acne. I have selected the 3 simpler yet most powerful acne skin care tips that you can follow in order to have a healthier skin. These are mentioned below:
Acne Skin Care Tip # 1: You Should Always Clean Your Skin Very Gently

First of all, personal hygiene is very necessary for fighting acne. So as what most experts usually suggest, you should gently clean your skin with a mild cleanser at least twice a day. This simple acne skin care step is deemed important for fighting acne since washing your face or the other affected areas will wipe away the acne-causing bacteria found on the skin.

Also note that although you are sometimes told to scrub your face, scrubbing is not a good acne skin care move since it will just trigger the development of acne, worsening the condition. In addition to this acne skin care step, it is worth noting that astringents are not always suggested unless the skin is very oily. And, they must only be applied on the oily spots.
Acne Skin Care # 2: You Should Refrain from Frequently Holding Your Skin

Another helpful acne skin care tip is to avoid frequently handling of the skin. Don’t pinch, pick or squeeze your pimple since it will only worsen the condition. Many of the people have considered this acne skin care step as one of the most important acne skin care pointers knowing that it may only cause infection and scars formation. As this acne skin care tip holds, you should avoid rubbing and touching your skin lesions if possible.
Acne Skin Care # 3: Always Choose Cosmetics Carefully

This last acne skin care tip holds that people who are being treated for acne must change some of the cosmetics they use. Note that in order to avoid the onset or the development of acne, the cosmetics you plan on using like the foundation, blush, moisturizers, and eye shadow should be oil free. Aside from that, this acne skin care tip also holds that you must avoid oily hair products for they may cause closed comedones. Therefore, those products that are labeled as noncomedogenic should be applied.

It is a fact that many of us are very conscious of our skin condition. And as such, we are always wanting to have a fresh, good-looking skin as much as possible. Unfortunately, many of us also fail to come to the conclusion that simple steps are the best ways to accomplish this goal. We often are blind enough that we don’t see what’s really right or wrong for our skin. We often fall in so much frustration and desperation that make us go buy any high-priced beauty products that in the end just turn out to be a waste of time and money, and even worsen our acne. Hopefully, the above mentioned acne skin care tips will be a good start to help you enhance your skin condition.

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