National Nutrition Month 2016; Control what we put into our bodies

March is National Nutrition Month. National Nutrition Month is a special health awareness campaign that is held every March.Created by the American Dietetic Association, the event is dedicated to bringing attention to various aspects of nutrition. This includes the importance of making informed food choices as well as developing and maintaining good eating habits. Apart from that, the campaign also works towards building awareness around the need for regular physical activity. Why It's Important? National Nutrition Month isn't 'just another health thing'. The fact is that the majority of diseases that affect Americans today can be traced back to bad nutrition and unsound eating habits. Apart from that, a number of chronic conditions can be greatly improved by making healthy eating choices. By opting for a nutritionally sound diet, your body immediately gains access to higher energy levels. By breaking down components like carbohydrates, proteins, amino acids, vitamins and minerals, the body can repair and replenish itself. Unhealthy or junk foods don't provide anything that the body can use - apart from that; it needs to work twice as hard to push those extra toxins out of the body. There is a very simple way to see how this works in real life. After a person has done a workout or played a hard game of basketball, the best thing they can do is drink water. Not only does it quench the thirst, it also re-hydrates the body and replenishes the mineral salts that were lost through sweating. The worst thing to do is have a soft drink. Its high sugar content actually robs the body of water and can cause muscles to cramp. If a person has had a soda after a long run, chances are that they will end up being thirstier with a bad leg cramp later on. Today it is probably harder than ever to eat right, especially when fast foods seem like a more convenient option to a healthy meal. But there are a number of tips you can keep in mind to incorporate more nutrition into your daily diet. Nutrition Tips You can celebrate your own health and National Nutrition Month by keeping a few helpful health hints in mind. First of all, think fresh. Stock up on fresh fruits, vegetables, seeds and nuts. Store these in small containers in your fridge so that they are easily accessible when you want a quick snack. You can also take them with you to work or even if you're just going to take a long drive. Snacking on fruits, nuts and vegetables is a much healthier choice as they are fat and sugar free. Unlike junk food, snacking on healthy foods will actually kill hunger pangs rather than just mask them. Most people tend to create their meals around themeat dishes they eat. Instead of doing this, try reducing the portions of meat and starch and increase the portions of fresh vegetables. Incorporating whole grains and cutting out things like ketchup and creamy salad dressings is also good. Using fresh herbs and spices for seasoning can not only be a tastier option, it's nutritionally sound as well. It's also a good idea to drink more water - avoid drinking artificially sweetened fruit juices or sodas. The more water you drink, the more toxins get flushed out of your body. In situations where it just isn't possible to eat healthy, try and eat as healthy as you can. For example, instead of burgers, order a grilled cheese sandwich. Eating in a nutritionally sound way might be a little hard at first but you'll feel the difference right away. Celebrating National Nutrition Month is an effective way to get your health back on track.                                                                                                                                                                                                                                                                        

Greek Yogurt

Greek yogurt has twice as much protein as other yogurts. It takes longer to leave your stomach, keeping you satisfied longer. Plus, you burn= more calories digesting protein than carbs. Choose nonfat, low-fat, and low-sugar types.                                                                                                        

Cinnamon

Some studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curb your appetite, particularly in people with type 2 diabetes, Bonci says. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.

                                                                                                         

                                                                                                                                                                  

Hot Peppers

Hot peppers have a flavorless chemical called capsaicin. It's more plentiful in habaneros, but jalapeños also have it. Capsaicin seems to curb appetite and speed up metabolism slightly, but only for a short time. It probably doesn't have a big impact on weight, unless you eat less food because it's spicy.                                                                                            

Green Tea

Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Bonci recommends taking your tea hot, because it takes longer to drink, providing a soothing, mindful experience.

         

Grapefruit

Grapefruit doesn't have any magical fat-burning properties, but it can help you feel full with fewer calories. That's because its soluble fiber takes longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal fills you up, so you eat fewer calories during the meal.                            

Watermelon

Foods that are rich in water take up more room in your gut. This signals the body that you've had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are full of water and nutrients, and low in calories. Watermelon is a great example. It's a good source of the antioxidant lycopene and gives you some vitamin A and C, too.                                                        

Pears and Apples

Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Go for whole fruits rather than fruit juice. You'll get more fiber, and you have to chew the fruits. This takes longer and you'll burn a few calories chewing, as opposed to gulping down a smoothie.                                                                                                                                              

Grapes vs. Raisins

Compare two cups of grapes to 1/4 cup of raisins. Either choice has a little more than 100 calories, but you'll probably be more satisfied with the grapes. Dried fruit has its place. When used sparingly, a few raisins or dried cranberries can liven up a salad.

Berries

Like other fruits, berries are high in water and fiber, which can keep you full longer. They're also very sweet, satisfying your sweet tooth for a fraction of the calories you would get from cookies or brownies. Blueberries are a good example because most stores carry them and they're loaded with antioxidants.                                                                                                                                            

Raw Vegetables

Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they're full of water to help you feel full, and they're low in calories. Half a cup of diced celery has just eight calories. Coat celery with a little peanut butter or dunking carrots in salsa. When you're in the mood for chips and dip, replace the chips with raw veggies.

Lean Meat

You know that protein can keep you full longer and burn more calories during digestion. Choose your protein carefully. Dark meat tends to be high in fat, which could cancel out some of the benefits. Skinless chicken breast is a great choice. And some cuts of beef can make the grade. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Stick with a 3- to 4-ounce portion.                                                                                            

Salad

Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. Be careful about dressing, which can add a lot of calories.

Sweet Potatoes

Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavor, they don't need a lot. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, and fiber.                                                                              

Eggs

One egg has only 75 calories and 7 grams of protein, along with other vital nutrients. Remember, your body will burn more calories digesting eggs than a carb-heavy breakfast. If you have high cholesterol, one egg is almost all the cholesterol you should have in a day. Choose egg whites, which are cholesterol free.                                                                                                                                   

Coffee

It sounds too good to be true -- one of your favorite beverages may actually help rev the metabolism and help you lose weight. Coffee does stimulate the metabolismm, but only a little. Don't count on this for weight loss, especially if you add calories with toppings                                                                                       

Oatmeal

Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it's hot. It's a very filling combination. Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer. Avoid super-sugary oatmeal. Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar.             

Soup

Soup -- we're talking broth-based, not creamy -- has a lot going for it. It's full of water, which fills you up with the fewest possible calories. It's hot, which prevents you from eating too much. Have it before a meal, and soup can take up space that might have gone to higher calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.                                                                                                                                

Vinegar

Dress your salad with oil and vinegar. It's easy to make and it's full of flavor that can make salad more satisfying -- and it has no calories.                                            

Nuts

Nuts are an excellent way to curb hunger between meals. They're high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. They're also rich in calories, so limit your portions. If you have to get them out of their shell, you'll slow down and not eat as much.                                                                                     

Air-Popped Popcorn

Three cups of plain, air-popped popcorn may seem like a lot, but you're not getting a lot of calories. All that air adds volume without adding fat or sugar.        

Skim Milk

Skim milk provides plenty of protein, calcium, and vitamin D with none of the fat found in whole milk. And even though it's fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein.                   

Fish

One of the best sources of protein is fish. Most fish is low in fat, and the exceptions usually have a good form of fat -- omega-3 fatty acids. Omega-3's, which are found in salmon, herring, and other fatty fish, may help protect against heart disease and other chronic conditions.                                                                 

Beans

Beans deliver a nutritional triple punch, They're a vegetable, a protein, and a great source of fiber. This means they'll help you stay full for the price of very few calories. They're also easy to prepare when the munchies strike. Open a can of garbanzo beans and toss them into soup or salad or mash them up to use as a dip. One cup packs 12 grams of fiber, just 4 grams of fat, and 15 grams of protein.                                                                                                                        

The Importance Of Having A Diet PlanFor diabetics, their diet plan is considered part of the treatment for their condition,  the diet helps keep the body from being overwhelmed by the things it can't handle efficiently, which are mainly sugar and carbohydrates that turn into sugar in the body. Diabetics also frequently have secondary health problems such as dyslipidemia, and problems with the levels of cholesterol in the body. A healthy diet plan is essential for managing blood sugar and maintaining a healthy weight, which is often a problem for diabetics.

When a diabetic eats excess amounts of fat, carbohydrates and calories, the body responds with a dangerous rise in blood sugar. Over time, this can lead to chronic health concerns such as nerve, kidney and heart damage. In fact, diabetes and its complications plays a role in more than 231,000 deaths each year, so maintaining a healthy diet is essential.
In addition, those with type 2 diabetes often find that the diet required to keep their diabetes stable is also a healthy way to keep their weight under control, since type 2 diabetes is often the result of obesity.

Read more at http://www.symptomfind.com/nutrition-supplements/diet-plan-for-diabetics/#81KUQohHLVSqkTwy.99                                                                                                                                                                                                                                                                                                                                    

 SL Doctor: Egypt A. Xaris- (aka) Big Sister Southern Heat