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Sweet News for Diabetics – Exercise does outsmart Diabetes!

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Why is #Fitness so crucial to #Diabetes management?

Diabetes galvanizes most people into much-needed #Exercise routines, prodded and cheered on by their #doctors! But how does it help in combating Diabetes?

Well, #physical #activity improves the body’s sensitivity to #insulin and this helps manage #blood #glucose levels.

Increasingly, the world over the number of people with type 2 (previously termed adult onset) is increasing rapidly, thanks to stress levels.

Getting started with a new #exercise #program can be quite daunting. Ahh, that is the rub!!! How many times have you started on a fitness program and given up soon enough, as though it were a New Year’s Resolution that’s mostly valid for just a week!? ; )

If you have diabetes, these exercise tips will help you get fit safely, and prevent the complications of diabetes.

 What is #Aerobic Exercise?

This type of exercise elevates the heart rate and keeps it up for more than two minutes – #walking, #swimming and #cycling are all great forms of aerobic exercise.

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What are its #Benefits?

 

  • Better management of #blood #glucose levels
  • Improved sensitivity to# insulin
  • Increased #heart and #lung capacity
  • Enhanced #muscular and #cardiovascular endurance
  • Reduced heart #disease and #stroke risk
  • Increased #HDL (good) #cholesterol
  • Decreased #stress
  • Better #mental #health, and
  • Lowered #body #weight.

How much Exercise is good?
Make sure you get at least 30 minutes daily. But in reality, it works if you can fit in 3 sessions a week rather than daily because it’s easier to do fewer but longer sessions than many shorter #sessions.

Never let more than two days in a row go by without #training, for the effect of one session of aerobic exercise on #insulin #sensitivity lasts from 24 to 72 hours.

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What is Resistance Exercise?

You can also do free #weights, exercise machines and resistance tubing for training with resistance, or strength training, shown to improve glycemic control.

When should you not Exercise?

  • You need to check your #blood sugar 30 minutes before exercise. If it’s too low (less than 100 mg/dL), have a piece of fruit or whole grain crackers.
  • If it’s too high (more than 300 mg/dL), you may need to take prescribed medication and skip your session.Aerobic exercise and strength training are both terrific ways for diabetics to take control of their health and lower their need for #drugs. Studies show that both modalities in conjunction can give diabetic exercisers even greater results.

 

 

What should you Eat?

Proper eating is essential for all diabetics to help control their blood sugar; so what should you eat when you are a diabetic who is exercising?

Before, during, and following exercise you should check your blood #sugar and act accordingly: too low, you need to have something with #complex carbohydrates; too high, you may need to #medicate.

Consult your doctor before starting on a regimen, and make an exercise plan with your trainer based on your medical condition. Health #Supplements help too.

Can you Prevent #Type-2 Diabetes?

Remember, it’s never too late to start exercising. Start with at least three times a week for 20 to 30 minutes.

Changing your eating habits can also make a large impact. Cut out sugary drinks and eat more whole #grains, #proteins and fresh #fruits and #veggies – #natural and #organic foods from #NaturalMantra are ideal!

By combining a healthy diet with #cardiovascular and #resistance exercises, you can not just manage type 2 diabetes, but you may also be able to #prevent it. Good #health!!!

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Ref: “Effects of Aerobic Training, Resistance Training, or Both on Control of Blood Sugar in Type 2 Diabetes” study published in the September 2007 Annals of Internal Medicine.


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It’s a no-brainer – Here are 30 ways to Eat your Way to Creativity!

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From ‘bored’ to ‘awesome’!!!

“I’m #bored” seems to be one of the most criminal ways to spend a precious, fleeting moment.  Don’t you agree?! While gathering the #energy to clean up the house, finally take painting lessons or write that novel might be too ambitious a task for a short weekend, that doesn’t mean our creative urges have to go unexplored. In fact, you can actually infuse some originality into mundane tasks, by getting in—and staying in—the #creative mood. Whether that’s singing and dancing while we clean the house if you think healthy, you can be truly #awesome!!!

You are what you #eat!!!

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Yes, it’s true!!! What we eat can affect our creative energies. Processed foods are called #junk foods for a reason. They need to be ‘junked’! This is because they are high in #transfats, sodium and sugar, plus artificial ingredients. They eat away our creativity. Those foods can leave us feeling uninspired, dazed and really bored, not to mention lethargic, sick and disease-prone.

Creative eating

These #healthy creativity-boosting foods are sure to inspire you to make every moment a living art project infused with brilliance, clarity and innovation. And go #organic!

Complex carbohydrates
They provide the brain a steady stream of glucose throughout the day. Complex carbs take longer to break down and can be better regulated by the body and the brain. Try the following foods:

 Essential fatty acids

They help our brains process and understand information, necessary for creative thinking and problem solving. Your diet shoul be rich in all of the omegas, as in these foods:

Antioxidants
Keep your cells healthy by protecting them from free radical damage. Antioxidants also boost our immunity, which can keep us from getting sick. These foods are known to be rich in many amazing antioxidants including vitamin C, E and beta carotene:

  • Berries
  • Citrus fruits
  • Dark leafy green vegetables
  •  Broccoli
  •  Beets
  • Yams
  • Squash
  • Chocolate
  • Wheatgrass
  • Spirulina
  • Maca
  • Ginseng
  • Bee pollen
  • Green tea
  • Tulsi Tea
  • And the 30th way is most important, and it’s not about eating…just Go away! Do you remember the last time you were actually “alone with your thoughts”? Just take time out for yourself…to digest all this food and you will find that you are a #powerhouse of creativity in everything that you do in life.
    Happiness!!!

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It’s called Liquid Gold – a Miracle Beauty Elixir! But what is Argan Oil really?

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#Argan#Oil is native to exotic #Morocco, and is extracted from the# kernels of the #ArganTree. It has been used as a #health booster and #cosmetic treatment for ages, and it has a colorful history!

History
This tree is found only in Morocco. So rare is the tree that it has created tremendous demand for Argan Oil. But no one would have heard of it, if #Hollywood #actresses had not revealed it as their beauty secret. The rest as they say is history!

Since it is an endangered plant, the #MoroccanGovernment is taking steps to plant more of these trees. The authorities started promoting this valuable oil worldwide because it supports women’s cooperatives, providing a livelihood to thousands of women across Morocco.

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The benefits of this oil are so numerous that it is universally called #LiquidGold. But its origins were pretty humble! In fact, the traditional method of argan oil #extraction involved a race, the #Berbers, of ancient Morocco who collected undigested argan pits from the waste of goats which climb the trees to eat their fruit. The pits were then ground and pressed to make the nutty oil used in #cooking and #cosmetics. Thankfully, not any more! Today, Argan Oil is #PressExtracted, with an initial #manual process that makes the end-product so precious. The process is incredibly time-intensive. It needs approximately 50 kilos of Argan#berries and 20 hours of work to produce half a litre of the finished oil!

What makes it so Valuable?
The bright golden yellow and silky smooth cosmetic argan oil is rich in beneficial #nutrients including #fattyacids and #VitaminE.
It’s good for the hair and skin, making it a popular cosmetic choice for many celebrities. It’s not just for the rich and famous, though – anyone can reap the Argan oil benefits for their body.

Some Common Uses

1. Skin Moisturiser

It absorbs easily and is non-greasy and non-irritating, thus a great natural moisturiser.

2. Hair Conditioner

It is proven to make hair softer, silkier and shinier – the ideal hair conditioner. Also treats split ends and tames frizzy hair.

3. Sleek and Shine Styling

Argan Oil is a natural styling agent. It makes hair more manageable and adds a healthy, attractive shine to any hair style.

4. Anti-Aging

It gives skin a youthful glow, reduces visibility of wrinkles. Its anti-oxidant effect makes it the ideal anti-aging product, restoring elasticity and leaving skin plumper and softer.

5. Dry Skin Conditions & Acne

Argan Oil prevents dryness and irritation. It soothes skin, and when applied to afflicted skin, provides relief and helps heal.

6. Protection and Healing

The antioxidants in argan oil are generally beneficial for healing skin which is irritated, cracked, damaged or even burned. It reduces inflammation, soothes pain and increases healing rate.

7. Pregnancy

Argan oil increases the elasticity of skin due to its vitamin E content. On application, it reduces chances ofdeveloping stretch marks during pregnancy.

8. Foot, Hand and Nail Treatment

Argan oil’s softening properties are ideal for brittle nails, dry hands and cracked, hard skin on feet.

9. Lip Moisturiser

It ensures lips stay plump, soft and supple during dry winters. .

Just one bottle of this miracle oil is extremely versatile and can be used for all these benefits. It is sure to change the way you live your life!

But there’s more to this wonder oil! It is considered a must in the kitchens of Morocco!  They drink a bit every morning at breakfast, pour it on their fish, drizzle it on salads and creamy desserts…but they’ll never ever heat it!

Well, it’s time you gave the lie to all those so-called #miracle oils… it’s time you reaped the benefits of Liquid Gold!!! This #magical potion is not a long, long journey away for you – you can just click a button and buy Argan Oil from Natural Mantra!

argan oil in glass


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Join the Rainbow Brigade – Eat a Rainbow! (Oprah Winfrey does too!)

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Better nutrition means cutting out the bad, most certainly! But adding in the good is the good part! But what is healthy food? You can’t go wrong with anything that has bright, vibrant colors—think fruits and vegetables, in Rainbow Colors!!! Oprah has endorsed this often.

Red
Red or rosy-hued fruits and vegetables offer an important antioxidant called lycopene, with health benefits like protecting the skin from sun damage, decreasing the risk of heart disease and certain forms of cancer.
Cooked tomatoes have more lycopene, so ketchup, sauce & salsa are not only fun but are good too! Red Bell Pepper pack twice the vitamin C and 9times as much vitamin A as green ones, fighting everything from asthma to cancer to cataracts.

Orange
The vitamin C in orange fruits & vegetables has phytonutrients known to lower blood pressure and contain strong anti-inflammatory properties. Juice is good, but the real fruit is even better, and the peel is bestest!!!.
Also recommended are Sweet Potato, with beta-carotene & fiber, Carrot, with the richest carotene content ever and Cantaloupe!

Yellow
Close relatives to orange foods, they are also rich in carotenoids. They are shown to decrease the likelihood for such diseases as lung cancer and arthritis, decrease inflammation in the joints, improve the functioning of the respiratory system.
Yellow Bell Pepper provide two and a half times the amount of vitamin C you’d get from an orange.
Pineapple, Corn, loaded with thiamin, which plays a central role in energy production and cognitive function, Banana, loaded with potassium, which strengthens bones, Yellow Squash with its dollops of fiber, manganese, magnesium and folate are great health troves.

Green
Green foods deliver vitamins capable of strengthening bones, muscles and brains. And they an amazing source of antioxidants that, among other benefits, promotes healthy vision.
Avocado, bursting with monounsaturated fats are great for your heart.
Zucchini, a diverse source of nutrients, has omega-3, copper and more, while Brussels Sprouts is one of the strongest natural cancer-fighters. Asparagus, can promote the growth of healthy bacteria in our large intestines, while Romaine Lettuce offers a bouquet of benefits – everything from bone-strengthening vitamin K to folic acid, essential to cardiovascular health. Broccoli have two days’ worth of vitamins C and K in each serving, Kale is a low-calorie source of calcium, and Spinach is one of your best sources of folate, which keeps the body in good supply of oxygen-carrying red blood cells. Green Peas abound in vitamins and minerals, plus more fiber than most whole-wheat breads.

Blue, indigo and purple
These foods get their colors from the presence of a unique set of antioxidants called flavonoids, known to improve cardiovascular health and prevent short-term memory loss. They promote new cell growth, fight disease, have Vitamin C & folates.
Blueberries, Eggplant, Blackberries are heroes! Beets derive their color from a cancer-fighting pigment called betacyanin and is rich with fiber, potassium and manganese; while Plums have also been shown to help the body absorb iron better.

True, a lot of these good components are available through organic health supplements, but it is good to have a basic diet that is naturally healthy too, especially for children!

Ready to go grocery shopping? Now you know you need to look for the rainbow to eat!

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Source of information: Men’s Health Magazine

 


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Zap the Killer Mosquito!

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It’s a lot of fun and welcome relief, the rains!!! But you know of course that the rains bring along a host of diseases, don’t you! Here are some tips on how to avoid a very common, and dangerous, monsoon disease – Malaria.

What causes Malaria?
Malaria is caused by the bite of the female anopheles mosquito infected with parasites. In some rare cases, people can get malaria if they come into contact with infected blood.

What are the Symptoms?
High fever with chills, followed by sweating, body pain and cold-like symptoms.

How is it Treated?
A doctor needs to be consulted as soon as you notice these symptoms. Blood tests will confirm the diagnosis and medication takes care of it. But Malaria often has to run its course to purge you fully of infection. Preventive medication does not always work since there are some parasites that have developed resistance to medicines.

Severe malaria is marked by convulsions, unconsciousness, drowsiness, confusion, not being able to walk, sit, speak or recognise people around. Also, repeated vomiting, inability to retain oral medication, inability to eat or drink, passage of small quantities of dark urine or no urine, severe diarrhea, unexplained heavy bleeding from nose or gums, high fever, severe dehydration, anemia, etc.

How do I Prevent it?
– Protect yourself against mosquito bites with aroma diffusers, garden candles, essential oils
– Use insecticide-treated mosquito nets at night
– Spray insecticides at home
– Apply mosquito repellents to the skin
– Use special oils instead of mosquito coils
– Use Pest Management Services to eliminate mosquitoes
– Grow lemon grass (citronella grass) in your garden or window boxes
– Control mosquito breeding by clearing stagnant water.

It’s better to be safe than sorry. Here’s wishing you a malaria-free monsoon season!

malaria stop

 


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How to keep Heart Disease at bay – the 3-Pronged Mantra

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One of the major causes of heart attacks world-wide is Coronary Artery Disease.

Here, a combination of high cholesterol levels and other fats in the blood collects on the inner lining of the heart’s arteries, eventually forming a thick plaque that attracts clotting agents in the blood. Once a clot forms, it’s very difficult for blood to get to the heart. That’s when a heart attack occurs.

For some people, it is a result of genetics or diabetes; but more often than not, it could have been prevented. Even after coronary artery disease has taken hold, health measures can still prevent a heart attack.

The 3-pronged Mantra to good heart health is:

Eat a low-fat, high-fiber Diet 

If you eat less fat, the chances of developing clogged arteries will obviously decrease. If there’s less fat in the body, there’s less fat available to build up on artery walls.

Get regular Exercise

The heart-healthy effects of physical activity has a tremendous effect on the heart, as it lowers blood pressure and triglyceride levels.

30 minutes of aerobic exercise like jogging, swimming, skipping rope or bike riding every day raises your heart rate and can decrease the risk of heart disease by 20 to 60 percent.

You needn’t run marathons to reduce your risk of heart attack. If you just get up and move around more, your heart will be stronger and healthier. Research has shown that overweight people who exercise have a lower risk of heart disease than thin people who don’t.

Avoid Stress

Don’t smoke, train your body and mind to get into a simple routine of relaxation, perhaps like walking or meditating early in the morning.

Listen to music, get a hobby to keep your mind happy. Learn to cope methodically with projects at work, instead of getting overwhelmed.

These simple steps will go a long way in making your life happier!

 

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7 Reasons why it’s good to know about The Cashew Trail!

Ahhh, for a bowl of spiced-up #cashew #nuts to go with your favorite beverage! The King of Nuts as the Cashew is known is the second most  traded  edible  nut,  globally!  In fact, India is the single largest producer and exporter of cashew nuts.Cashew Kernel is very important in the food industry – as a ready-to-eat nut, roasted nut, honey nut, nutrition supplement and food ingredient or as a source of Cashew Oil too. You must also be so used to recipes where you use cashew paste as base for exotic dishes, like shahi paneer, dum aloo kashmiri and so on!

Where did Cashew come from?

The cashew tree is native to Brazil, where its fruit is a sought-after delicacy. In the 16th century, the Portuguese introduced them to India. What we call the cashew nut is actually the seed of this fruit.

Cashew Nut is cultivated mainly in coastal regions of Maharashtra, Kerala, Orissa, Goa, Andhra Pradesh, Karnataka & Tamil Nadu, with the #Konkan region producing the most premium quality nuts. But do you know the pain that goes behind this heavenly taste!?

Let us take you on a cashew trail… to see how it is produced and processed. The Cashew Nuts that we at Natural Mantra procure for you come from the Konkan region of the western coast of India.  Most units here produce the Cashew #Kernels and sell with its natural taste. However, some of the processors further process the Cashew Kernels to add flavors (salted, spicy, masala, honey, etc.) to it.

 #Processing of cashew nuts

This is a fascinating process! There are different stages in the processing of cashew nuts:

Cleaning

All raw nuts have foreign matter like sand, stones, dried apple, etc. which are sieved out before roasting.

 Soaking

The next stage is to soak the nuts in water to avoid scorching them while roasting. After being left to stand for about ten minutes, the water is drained off, and the nuts left for about four hours to allow the water on the surface to be absorbed. This process is repeated thrice till a moisture content of 9 per cent is reached.

Roasting

The nuts are then heated to make them brittle enough to extract the kernels from the shells intact, by using the open pan, drum roasting and the hot oil method.

After manual or mechanical shelling, the kernels are separated, pre-graded, dried, graded and packed, after making sure that their moisture content rises to 5 %. This protects them from breaking during transport.

The net result of this painstaking process is a perfect product that delivers to you cashews with 7 Crucial Health Benefits! Rich in iron, phosphorus, selenium, magnesium and zinc, they are also good sources of phytochemicals, antioxidants and protein.

The seven #health #benefits of cashews include #Cancer #Prevention, #Heart, #Hair & #Skin, #Bone and #Nerve Health; apart from preventing #gallstones.  The 7th benefit is that it helps in #weight-loss too! This is because cashew nuts give you a lot of ‘good fat’, energy and dietary fibre.

 So get set to have a great time munching on cashews, knowing full-well the painstaking preparation that goes into giving you this divine experience! You can get 100% organic and hand-picked Cashew nuts at the Natural Mantra site.

 Enjoy!!!