Category: Nutrition

Top 5 Tips for Dining Out the Healthy Way

If you’re like me, you have the best intentions when it comes to cooking meals for yourself and your family, but it seems that time gets away from you and you end up deciding to dine out instead. Eating out can be a time saver but it can also be a challenge to make healthy choices when you’re not cooking things yourself.

The good news is, with a little planning you can make educated choices before you even leave your house! Here are my top 5 tips for dining out.

1. Plan ahead. This applies to both where you’re eating and what you’re ordering. Have a list of go-to restaurants where you know the menu well so you don’t have to spend a ton of time deciding what to choose. Have your family create a list of several places everyone likes and use that as a rotating list of places to go in a pinch. You can even add a new place you want to try once in a while. Many restaurants have their menus posted online so you can determine if it’s the right choice for you before you head out.

2. Read the menu carefully. Either online or in the restaurant, take your time when reviewing menu options. Be selective with what you’re ordering and consider balancing your meal – if you choose a heavier entrée, select a side of steamed vegetables. If you know you’re having dessert, choose grilled or broiled chicken or fish with a salad for your entrée and appetizer. If you’re truly craving something, order it and savor it while you relish not having to do the dishes after dinner.

3. Don’t hesitate to make special requests. Restaurants are often very flexible with their menus, even with methods of preparation. Ask if that sandwich you’re interested in can be made with grilled instead of fried chicken. Skip the bacon or mayonnaise on the sandwich and choose a baked potato or salad as a side. Requesting sauces and dressings be served on the side is an easy way to make sure the food is seasoned to your particular taste.

4. Pay attention to your alcohol consumption. Alcohol tends to lower inhibitions and you may not be as in-tune to your fullness cues. If you do choose to drink, alcohol guidelines recommend one drink per day for women and two for men.

5. Volumize your meals. Increase the nutritional profile of your meal by adding volume. Ask for extra vegetables in your primavera, choose vegetarian fajitas, or pile your burger with extra tomatoes, lettuce, and other vegetables. This not only makes your meal more nutrient-dense, but it also helps you feel satisfied and stay satisfied for longer.

If you’re still finding it difficult to fit a relaxed meal into your busy schedule, tuck portable foods into your purse or kids’ lunchboxes for an easy way keep everyone from becoming ravenous. Try nut butter and an apple, trail mix, and single serve packages of whole grain cereal or crackers paired with a cheese stick.

The good news is, if you find yourself pressed for time for meals once in a while, there are a few ways around it. With a little pre-planning, when the time crunch hits, you’ll already have steps in place to find an easy way to dine out. Plus, you have the added bonus of not having to clean up after, giving you even more time to spend as a family.

Bonnie R. Giller helps chronic dieters and people with medical conditions like diabetes take back control so they can get the healthy body and life they want. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education.


Amazing Ginger Health Benefits

Ginger is one of the most used spices in the world today. Apart from flavouring food, ginger benefits the body in numerous ways, including enhancing mental performance. Ginger is available in different forms, i.e. juice, powders, capsules and as fresh rhizomes. The massive ginger health benefits make it an excellent additive in almost all foods. Ginger health benefits include;

Ginger as a powerful Antioxidant

Ginger is rich in antioxidants. The antioxidants play a vital role in neutralisation of free radicals. The antioxidative defense system of the body balances the free radicle production. Oxidative stress occurs in the event of alterations between reactive oxygen species generation and its neutralisation by the antioxidant defense. Moreover, ginger plays an essential role in the reduction of the lipid oxidation and inhibits the pathogenesis of diseases. 6-Dehydroshogaol, 6-shogaol and 1-dehydro-6-gingerdione are inhibitors of nitric oxide synthesis in activated macrophages. 6-shogaol has potent antioxidant properties due to the presence of unsaturated ketone moiety.

Anti-inflammatory activity

Inflammation is a complex immune process, involving various mediators such as interleukin-1, tumour necrosis factor and anti-inflammatory cytokines. Ginger oil significantly represses inflammation, especially joint swelling. Also, ginger extracts suppress the synthesis of pro-inflammatory cytokines and play a significant role in the inhibition of cyclooxygenase and 5-lipoxygenase, essential for arachidonate metabolism, and down-regulating the induction of inflammatory genes.

Anti-tumour activity

Ginger extracts suppress tumour development through up-regulation of tumour suppressor gene, induction of apoptosis and inactivation of vascular endothelial growth factor pathways. The development and progression of tumours involve multiple steps including genetic and metabolic changes. 6-gingerol suppresses the transformation, hyperproliferation, and inflammatory processes that involve in various phases of carcinogenesis, angiogenesis, and metastasis. Besides, ginger constituents induce apoptosis in prostate cancer cell line LnCaP by increasing the expression of tumour suppressor p53 and Bax and also decreasing the expression of Bcl-2. 6-shogaol is effective against breast cancer through the inhibition of cell invasion and reduction of matrix metalloproteinase-9 expression. On the other hand, 6-gingerol stimulates apoptosis through up-regulation of NAG-1 and G1 cell cycle arrest through down-regulation of cyclin D1.

Ginger root extracts and gingerol inhibit the growth of Helicobacter pylori CagA+ strains, which has a specific gene, linked to the development of gastric premalignant and malignant lesions. 6-shogaol induces apoptosis in human colorectal carcinoma cells via the production of reactive oxygen species and activation of caspase-31, and 6-gingerol inhibited pulmonary metastasis bearing B16F10 melanoma cells through the activation of CD8+ T-cells. 6-gingerol has anti-tumoral activity through induction of reactive oxygen species, which also triggers activation of tumour suppressor p53 and the cell cycle arrest and apoptosis.

Anti-microbial activity

Ethanolic extract, of ginger, prevent microbial growth. Ginger has antimicrobial activity against E. coli, Salmonella typhi, and Bacillus subtilis. Gingerol and shagelol are the active agents. The ethanolic extract of ginger powder and gingerol effectively inhibits Candida albicans. 6-gingerol and 12-gingerol, from ginger rhizome, is active against periodontal bacteria. 10-gingerol is an active inhibitor of Mycobacterium avium and M. tuberculosis.

Anti-diabetic activity

Diabetes is a metabolic disorder originating from an abnormality of carbohydrate metabolism stemming from low blood insulin level or insensitivity of target organs to insulin. Ginger and its constituents are efficient in the control of diabetes and its complications through anti-hyperglycemic effect. Ginger acts through the inhibition of oxidative stress and anti-inflammatory process, though the exact mechanism is not known.

Neuroprotective effect

The phenolic and flavonoid compounds in the ginger act as powerful neuro-protectors. 6-shogaol has neuroprotective effects in transient global ischemia through the inhibition of microglia. Moreover, it exhibits neuroprotective impact by accelerating brain anti-oxidant defense mechanisms and down-regulating the MDA levels to the normal levels.

Effect on osteoarthritis

Ginger is useful in the treatment of osteoarthritis, one of the leading causes of severe musculoskeletal pain and disability. Highly purified and standardised ginger extract reduces significantly affect symptoms of osteoarthritis of the knee. Also, ginger is effective in relieving symptoms of osteoarthritis with negligible side effects. It works similarly as Indomethacin.

Gastro-protective effect

Active compounds in ginger have an invigorating role in ulcer prevention. The compounds increase secretion of mucin. Compounds 6-gingerol and 6-shogaol are effective in suppressing gastric contraction. Anti-emetic effect Ginger and its constituents show a significant impact on nausea and vomiting.

Hepatoprotective effect

Carbon tetrachloride, mancozeb, acetamophine, and lead are among the important substances that poison the liver. Ginger is effective in inhibiting hepatotoxicity by these chemicals.

Effect on migraine

Ginger powder is highly effective in relieving migraines in a dose of 550 mg every 4 hours for five days.

Effect on the eye

Ginger and its constituents are efficient in the management of retinopathy, a symptom of diabetes.

Type 2 Diabetes – Five Foods to Avoid When You Have Diabetes

While convenience foods serve the purpose of being well, convenient, they are not the healthiest option for anyone. Convenience foods are often full of added sodium, sugar, and artificial ingredients. Convenience foods can also pack in a hefty dose of refined carbohydrates throwing your blood sugar out of whack.

Here are the top convenience foods that raise your blood sugar…

1. Frozen Dinners. Frozen dinners are notorious for containing tons of added sodium, not to mention additives. It is best to skip these and make as much of your food as you can. If you are short on time, try tossing together a salad with a lot of vegetables and a drizzle of olive oil and balsamic vinegar.

2. Soda and Juice. Both soda and juice are loaded with sugar! So don’t be fooled about diet soda. Diet soda contains artificial sweeteners which are just as harmful as refined sugar. Skip the soda and fruit juice, and choose plain sparkling water sweetened with a splash of fresh lemon or lime juice.

3. Granola Bars. While often thought of as healthy snack choices, granola bars can contain as much added sugar as a candy bar! If granola bars are your go-to snack, then be sure to read the nutrition label, and skip anything that lists sugar as one of the first ingredients. Try sticking to a granola bar that is naturally sweetened with ingredients such as dried fruit, raw honey, or pure maple syrup.

4. Flavored Yogurt. While a convenient breakfast or snack choice, flavored yogurts are heavy on the sugar. The good news is you can still enjoy yogurt; choose full-fat unsweetened Greek yogurt and sweeten it yourself with fresh fruit and a drizzle of honey.

5. Protein Shakes. While not all protein shakes are unhealthy, many protein powders contain added sugar and artificial ingredients. Added unhealthy ingredients can be hard on the digestive system, can trigger inflammation, and can also cause blood sugar imbalances. If you do like to enjoy a protein shake as a convenient snack, try to stick to a protein powder free from added ingredients: protein powder such as collagen protein, or hemp protein.

While convenience foods can make eating on the go easy, they are not all healthy and can lead to a host of issues when it comes to balancing blood sugar levels. Skip the foods on this list, and choose one of the following healthier convenient food options…

  • a piece of fruit with a handful of nuts,
  • full-fat unsweetened yogurt with fruit,
  • a bowl of overnight oats, or
  • avocado toast.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.


Avocado Fruit: Best for Treating Bad Breath

The avocado or butter fruit is a fleshy pear- designed fruit with one giant seed that is surrounded by the buttery pulp. It is commonly found in maroon or purple color. This fruit had been unveiled in Mauritius in 1780. This fruit comprises good volume of fat that is definitely totally free of butyric acid as compared to other fruits. It gives you high resistance against infection because they are rich with satisfactory of vitamin A. It is also discovered to be full of protein content than breads or other cereal foods. Though, it is clear of fiber material.

This creamy fruit is found to be ripe with nutritious contents for instance fiber content, vitamin k, vitamin B6, folic acid B vitamin, potassium, copper, vitamin c and calories. It’s also found enriched with ‘oleic acid’- a monounsaturated fat which helps in reducing the cholesterol level in your body. Because of its normal gains, it truly is named for being the world’s healthiest and revitalized fruit. This is furthermore discovered to acquire good quantity of potassium that assists in controlling the blood pressure levels within the body, stroke and cardiovascular disease. Let us learn how you are able to use avocado to stop several health ailments?

Digestive Tract Issues: This specific fruit proves to be a fantastic treatment for healing belly disorders. The consumption of this fruit together with ripened papaya helps it be staple food for hyperacidity. Moreover it will help in overcoming colitis, biliousness and autointoxication.

Bad breath: The intake of avocado really helps with managing terrible breath challenges. Their frequent ingestion absolutely eliminates the digestive tract breaking down which is the cause for this disorder.

Psoriasis: To take care of psoriasis correctly, it is recommended that oil of avocado should be applied over the affected area twice each day to get success.

Beauty Aid: This specific fruit is broadly used as magnificence support various creams, cleaning agents and moisturizers for counterfeiting the consequences of early ageing, dehydration on the skin. Additionally, it is employed in hair shampoos and bath oils to nourish scalps and dreary hair.

Mainly people love eating all these avocados by way of sandwich that is prepared by incorporating ham and mayonnaise.

Experts recommend these fruits really should be ingested in newly harvested and raw form. However if you want to always keep for extended period of time then you have to mash the fleshy part and keep it in sealed poly bag and saved in the freezer. Using this method you may store this particular fruit for 4-5 months. For those who like to purchase the all set to eat or ripe avocados make certain to pick the one with bumpy skin acquiring green color. Some of those which are rock hard in nature mustn’t be chosen because these will not be yet ready.