The Diabetes Plate Method – A Great Way Of Healthy Eating

As we go ahead with our ‘limit sugar’ mission, I would share my experience on the Diabetes Plate Method. Be it controlling blood sugar levels, diabetes management or shedding some pounds, this method surely has something great to offer.

The Diabetes Plate Method – ADA

The Diabetes Plate Method

It was when, in the pursuit of healthy eating options, I came across an amazing way to ‘cut sugar’. We are aware of My Food Plate – but now there is something called The Diabetes Plate Method.

As given by The American Diabetic Association (ADA), it’s the easiest way to plan healthy meals and manage blood sugar levels. It’s a healthy balance of veggies, protiens and carbs – the best part being that we can follow it as a routine even with some of our favourite dishes.

How to plan? What to include?

The Diabetes Plate Method recommends a nine inches across plate that would be ideal for the suggested portion sizes.

Step 1 – Half the Plate – Non starchy veggies

Fill half the plate with non- starchy vegetables. These are rich in vitamins, minerals and fiber. Healthy in every way – Just go for it!!

  • Cauloflower or Broccoli
  • Capsicum
  • Cabbage, spinach
  • Carrots
  • Cucumber, green salads
  • Tomatoes
  • Lady’s finger, eggplant
  • Lettuce, Celery
  • Red and yellow bell peppers
  • Zucchini, Mushrooms

Step 2 – One Fourth Plate – Lean Protiens

Fill one quater of the plate with lean proteins, including both plant and animal foods. Muscle strength, repair and strength – just the right choice!!

  • Lentils, pulses
  • Paneer,
  • Tofu, Soy
  • Eggs, Chicken, turkey
  • Fish, like salmon, mackerel, and shellfish
  • Lean meats

Step 3 – One Fourth Plate – Carbs

The most popular one – The Carbs!! These foods have the greatest effect on blood sugar levels. So we must go easy and limit them to only one-fourth of the plate.

  • Whole Grain based foods – Quinoa, Oatmeal Breads, Rice, and Cereals
  • Starchy veggies like green peas, potatoes
  • Starchy beans and legumes
  • Fruits and dry fruits
  • Milk, yoghurt

Step 4 – Water or Low Calorie Drink

Fluids help prevent dehydration and maintain health in many ways. We just need to grab the right drink!!

So, that’s it. Seems easy right! Try it out and share your experiences.

I too have tried it and have some interesting recipes to share as well. Keep reading, will soon share more on this……………Till then – enjoy our ‘Limit Sugar’ Mission

Fruits For Fitness – ‘No Sugar’ Treats

Are you looking out for ways to stay fit naturally with fruits? But don’t have enough time for lengthy preparations? Here, we have the easiest recipes for ‘No Sugar’ treats….

In our ‘Limit Sugar’ mission, there is room for us to have sweet treats without sugar. Personally experienced, having fruits not only gives a natural energy boost but also helps cut those sugar cravings……

We can choose fruits based on our health concerns – those trying to reverse diabetes may choose watery and citrus fruits. Those who can have pulpy fruits on cheat days can head towards fruity treats – Here, choices are many….go for the best fit….

So, let’s add our Fruit for Fitness ideas to our healthy diet routine for healthy treats with no sugar….

Limit Sugar – Natural Fruit Recipe Ideas

Do share your ideas…let’s grow together

For consultation write to us at askdronline@gmail.com

Mind, body and diet: Tips for parents to handle examination stress – Hindustan Times

Tips to Handle Exam Stress…..

https://www.hindustantimes.com/more-lifestyle/mind-body-and-diet-tips-for-parents-to-handle-examination-stress/story-WkKEKphtzECHbozaK3IadO.html

An informative piece…….check my article on Exam stress – Tips to handle

Stress? Are we working on it?

Know why we need to fight it off now!!!!!

Research findings show that the most stressful type of work is where excessive demands and pressures are not matched to workers’ knowledge and abilities, where there is little opportunity to exercise any choice or control, and where there is little support from others – as stated by WHO.

Stress at Work…..

Everyone has to perform – so it is natural that we experience something that puts pressure on us in order to do our tasks. But our reactions to it will decide the future. Be it stress at work, performance, household work or homework – most of us end up in a difficult situation because of the way in which we handle that stress…….

Some stress or the compulsion of doing something is needed to ensure constant functioning. But for how long and in what way is the question?

Acute Stress

Acute stress helps us to arouse, work for ourselves and also assess dangers, when needed. This is positive stress – aimed at helping us positively by improving our performance and keeping us motivated to do our things the right way. It releases hormones that help in appropriate mind and body functioning. It usually poses less risk and is easily managed by simple measures.

Chronic Stress

However, when this stress continues for long, the stress hormones too remain high for long. The fight or flight response continually works in the background. This starts affecting our health, peace of mind and performance – that’s when we begin to fall prey to chronic stress. It has a negative impact on us.

Effects of Chronic Stress on Health

If such long periods of high stress continue, it begins to show signs of ill health.

Some of the common problems due to chronic stress include

  • Sleep issues
  • Mood disturbances,
  • Headache,
  • Muscle pain,
  • Chronic fatigue
  • Digestive problems, hyperacidity
  • Increased risk of diabetes, high blood pressure, other lifestyle disorders and emotional health issues

Eventually, it can have an impact on our personal and professional relations, concentration at work and overall performance.

Chronic stress can seriously affect your health…

Source: CDC

Fight Chronic Stress Now

  • Identify your stressors
  • Try to keep the stressors away
  • Avoid unwanted situations
  • Take some time off
  • Groom your talents
  • Trust your abilities
  • Set your goals
  • Eat right – Get fit
  • Write a diary
  • Seek support

You may want to read my article on Job Stress at Complete Wellbeing…surely an interesting read!!

When your job becomes too hot to handle

Write to us at askdronline@gmail.com

5 Best natural ‘tea without sugar’ recipes

As promised in by previous blog, here I am sharing my best discovered recipes for a healthy sip of ‘tea without sugar‘. I am sure, you must have read my story on the tea without sugar. I feel, repeatedly saying tea without sugar, sometimes hurts – but that’s the way it is……new way of healthy living. And for me, that’s the real need to explore healthier alternatives…..on the ‘Control Blood Sugar‘ mission!!!!

Natural ‘tea without sugar’ recipes

When our day begins with a cup of tea – life seems blessed!! The first sip of morning tea is like a never before feeling for those who enjoy tea. Even an evening tea is a must have refresher for many (me too). So be it morning or evening, be it with healthy bites or fritters – a piping hot cup of tea completes the picture perfectly.

So obviously that ‘tea’ (without sugar) must be the most attention grabbing – show stopper kind of thing!!

We all have our own taste and preferences, here I have shared mine. Some combos are based on the old recipes used for ages while some are a result of my experiments and changing moods. 😃 ….But trust they all taste great in their own ways………

Simple recipes – Simple ways

Add the combos to the water and let it boil – then add tea powder and then some milk. Let it brew for a while – I go by the colour and the aroma, only then settle with my tea………and finally I pour it into my cup…….

1. Ginger-Cardamom Tea ( Adarak-Elaichi Chai)

Adarak – Elaichi Traditional Chai

I began with the simplest, traditonal combo of ginger and cardamom – the most popular tea in our homes – the Adarak- Elaichi Chai. I don’t prefer much of Elaichi so I use it minimally – just enough to enhance a sweetish taste.

2. Ginger-Lemongrass Tea (Hari Patti ki Chai)

Ginger with Lemongrass – Divine Chai

This is yet another superhit combo – Ginger with lemongrass or hari patti as we call it here. Some may find it a little different but it is worth a try. I totally enjoy having it. I have grown up amidst lemongrass plantation and have closely observed and nutured the plants. The aroma of lemongrass seems like a divine experience to me – connects to some of my great memories too……

3. Ginger with mint leaves (Pudina wali Chai)

The Refreshing Pudina wali Chai

Now this is one of the most refreshing combos – also, loved by many. My pudinawali chai is quite popular among my friends and family. It is often an in-demand item of my tea party with friends. You must try this one, particularly for the evening tea…..

By now, it is clear that I love ginger a little too much 😃. Truly speaking, it is indeed a very healthy herb, a spice or whatever best you wish call it. Although, for those who cant tolerate it, would like can keep it on the lower side – using just as much needed, not being an excess!!!

4. Tea with Spices ( Masala Chai)

Our own Masala Chai

Actually for me, tea with ginger is a kind of default setting – but for a change I sometimes go for the most valued Masala Chai. Although I add ginger to it as well, the combo given here, best suits those who do not enjoy ginger everytime. Of course, for those who do, ginger with the home made masala tastes simply awesome…..

5. Impromptu Combo Tea

The Perfect Blend

Now this is probably the funniest combo I have many a times. It is an impromptu combo of the ingredients given above – call it a mood based recipe. Truly, most of these ingredients work great in varying combinations – so if my mood says – ginger, spices and mint, well we go with that. Sometimes just spices with lemongrass – that’s too smart enough. Usually, I avoid lemongrass and mint together but others get along very well. We must keep trying to find more such combos….

So its fun, you can have your tea your way. And that’s what makes our dear tea such a  unique beverage to have. Moderation is surely the key to good health – but one cup of tea is a blessing for many like me – just like they say – Ek cup chai – to din ban jaaye……..

These were my experiments – of having tasty tea without being guilty about the sugar part. You can share yours – We would love to read your fav combos….and of course – tell us if you have such impromptu ideas for making a healthy ‘tea without sugar’ an interesting one……

What is Diabetes and Prediabetes?

Diabetes Mellitus, commonly called Diabetes, is the most widely discussed topic off late. Time and again, we are reminded of what diabetes can do to our health and how it can complicate our bodily functions.

These days, Diabetes Mellitus is also popular, as it is considered as one of the comorbidities that can affect your existing medical conditions or infections and their outcomes.

All this is mainly because it keeps our blood levels high and when such blood keeps circulating in our body, it can impact other organs and functions. Usually, longer the duration of the condition greater is the risk of complications.

Factors affecting blood sugar levels………

What is Prediabetes?

Simply said, prediabetes is the stage when we are just a step away from Diabetes. As the name says, pre-diabetes, this people in this stage have blood suagr levels that fluctuate or usually in the borderline higher range. The prediabetic range is higher than the normal levels but not high enough to be diagnosed as Diabetes Mellitus.

But if the faulty lifestyle habits continue, we can end up having diabetes sooner or later. So, it is an in-between stage and it is up to us – whether to move towards Diabetes or to get the levels back to normal.

Yes, the good news is that those in the prediabetes range can reverse the state or prolong the condition with the right diet and lifestyle. So if your blood sugar levels are on the higher side or in the prediabetic range – begin your mission now!!!

So, the key is – Fix Five Facts

  • Follow medical advice
  • Have the prescribed diet
  • Maintain a physical activity routine
  • Keep a check on stress levels and sleeep
  • Monitor your blood sugar levels

Reversal of Diabetes and Prediabetes

Not just that – now is the time when we are looking at even reversal of prediabetes and diabetes – particularly for those in the early stages or freshly detected. This is more in case of Type 2 Diabetes. But diet and lifestyle routine is a must for all all types of Diabetes Mellitus.

Many people also prefer Homeopathic or Ayurvedic treatment and wellness therapies. These can be main line treatments or complementary to an ongoing treatment. Important part is that treatments must be advised by a qualified doctor having expertise in their field and the condition must be monitored at regular intervals to avoid complications.

However, those who are successful in controlling the levels within the suggested normal range show better outcomes. A continuous medical support helps in keeping with up the healthy lifestyle and having good control of blood sugar levels.

Key Points to Remember

  • In 2019, diabetes was the ninth leading cause of death with an estimated 1.5 million deaths directly caused by diabetes.
  • A healthy diet, regular physical activity, maintaining a normal body weight and avoiding tobacco use are ways to prevent or delay the onset of type 2 diabetes.
  • Diabetes can be treated and its consequences avoided or delayed with diet, physical activity, medication and regular screening and treatment for complications.

Source: World Health Organization- Diabetes-2021

We will discuss some stories on Diabetes prevention and also diet and lifestyle tips in our forthcoming blogs….but to begin with simple things like cutting down on sugar intake or having coffee and tea without sugar can help.

If you have any success stories to share, or things that helped you keep your blood sugar in control do write to us!!

Check my article on Unusual Signs of Type 2 Diabetes Mellitus https://blog.healthians.com/9-unusual-signs-of-type-2-diabetes/

When I joined the ‘tea without sugar’ gang……

I enjoy having tea..earlier it was something like ‘anytime is teatime’ ….but then after gaining some wisdom (ha ha),  I had cut down a lot on the number of cups per day…but still I love to have it……no matter what!

My Dear Tea –  “without sugar”

So what about it? The point is that I had long known that sugar can be problem – 🤔. I am sure even you do. Yes, my article once said it is one of the three sins. Others being Salt and Stress

But secretly, I always wondered how people managed to have tea without sugar. For me, it was like – forget having tea without sugar, I never enjoyed even preparing one for my folks.

Then eventually, things changed. Awareness about limiting sugar started creeping inside me. With people around me entering into the prediabetes and diabetes zone, I started facing the reality. That’s when I gathered some more wisdom and……..also some courage!!!

First, I tried quitting tea altogether, I thought that would be the best thing. But after several unsuccessful attempts, I decided to try my dear tea with no sugar!!!!!! Well, it was not so bad, I mean it was ok…..actually, good to have, if I was really concerned about my sugar intake.

Finally……I joined the ‘tea without sugar’ gang. Intitally, it was like everytime I had to remind myself – sometimes I found myself staring at my bottle of Sugar ….but I managed. After all, once decided, its decided – I firmly supported myself. Undoubtedly, first time it was too bland, then little bland and then I trained myself to feel the taste of sugar in it.

And there I was sailing through every sip of my ‘tea without sugar’. Then I started realising the sweetness in every breakfast or snack item, I had with my tea. I could see myself growing conscious (about sugar awareness) but confident (about surviving without sugar) day by day.

Then, I went a step further. I started trying variety of combinations to make my tea taste better, if not sweeter ☺  Will soon share those recipes too!!!!

So, all in all, it was a great experience and a great start towards a healthy lifestyle……

Keep reading for more stories……and yes, the tea without sugar recipes too

Check my article on Sugar, Salt and Stress

Limiting Salt and Sugar…..

https://recipes.timesofindia.com/articles/health/the-three-sins-of-your-life/photostory/66893704.cms by Dr. Snehal

Blissful Nature

What could be more relaxing than our beautiful nature?

I had written enough on ‘Weekend Getaways’ and how such breaks can help you relax. I too had been doing the same…..but somehow this time…..this pandemic had put many things on hold, but finally we began to move out of it

The thought of getting back to normal itself was quite relaxing…..but this outing was really relaxing

Weekend Getaway at its best – my learnings

  • Set yourself free – with nature – to feel the serenity
  • Walk in the woods, play in the lawn or stroll by the lakeside
  • Talk to your loved ones, feel the warmth and have a hearty laugh with no worries
  • Grab a book to read, art supplies for a masterpiece or a diary to pen down your feelings – a great way to unleash yourself
  • Simply said, do what you like but indulge in nature. Let all your senses feel the presence of every aspect of your surroundings – breathe fresh air and feel the beauty of life

I was overjoyed as I could be out in nature and click pics for beautiful memories…..when I look at this picture I feel I should sit down and try to paint it…not sure how it would turn out though 🙂

So the relaxing getaway when clubbed with this picture to add to my Diaries of Blissful Nature ..no words to express!!

And yes, if you try the painting do share with us…..

So here I am….sharing some health info, hacks, tips, experiences, some fun…….and of course many things still unexplored……………..almost anything that can help us all maintain good health. So let’s begin this journey….you, me and my team…….