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How to Eat Healthy While Working from Home

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Photo by Ella Olsson from Pexels https://www.pexels.com/photo/fruit-salads-in-plate-1640774/

To maintain a healthy diet while working from home, there are a few factors you need to take into account. Here is how you can eat healthy foods consistently even if you’re working from home and have little to no time to cook every single day.

Don’t work in or near the kitchen

What you want to avoid is working in your kitchen or near the kitchen area. This way you will avoid constantly being tempted to wander around looking for snacks and food whenever you’re bored. Go to the kitchen only at those times when you have planned to eat.

The best option would be to find a spot in your home that is as far away as possible from the kitchen and make it your office area. Simply by placing a desk and all of the necessary stationery you need in one place, you won’t have to walk around and your kitchen will be out of your sight. 

Plan your snack and meal times

This might sound silly but it can actually have an amazing impact. Try to schedule and plan as much as you can throughout the day. That also means you need to establish what you’re going to eat that day. 

Meal planning can be quite helpful when it comes to staying on the right track and maintaining a healthy diet. Plan what you are going to eat for breakfast, lunch, and dinner separately, and if you usually snack something in between those meals plan for that too. 

Make sure you actually eat

Once you actually start working and you’re producing it’s hard to take a break and actually go to eat. However, it is crucial that you listen to your own body and its needs. It’s important that you give yourself a break when you need it and provide your body with the nutrients it needs to keep working properly. If you tend to be forgetful, set an alarm on your phone. That way, you’ll be reminded each time you need to take a break to eat. 

Choose fresh food

Another important factor is the food itself. It’s always a better option to go for fresh produce instead of processed and packaged foods. Focus on eating a lot of fresh fruits and veggies on a daily basis such as oranges, apples, grapefruit, and some of the longer-lasting vegetables such as cauliflower, carrots, Brussels sprouts, potatoes, and onions. 

When it comes to meat, most of the time you have to keep it in the freezer if you don’t plan to use it right away. However, you can also opt for ordering fresh meat through companies such as Sutcliffe Meats. This way you don’t have to waste time going to the store. Additionally, you get to prep your meat however you prefer. 

Meal prep your lunches

Lastly, meal prepping your lunches daily can also be quite helpful. It can save you a lot of time when you can just whip out what you already made a day before. You can even choose to meal prep your lunches for the whole week ahead of time. Choose one day of the week when you have the freest time and prep your lunch boxes. For most people, Sunday usually works best. 

Conclusion

All things considered, eating healthy constantly, even when you’re working from home, does not have to be that challenging. It all boils down to having a concise plan and making sure you eat fresh foods. Apart from that, if you are overloaded with work, you can always meal prep in advance.  

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Bio: Patrick Adams is a freelance writer and rock-blues fan. When he is not writing about lifestyle-oriented topics, he loves to play chess, watch basketball, and play his guitar. More than anything, he loves to spend his time in his garage, repairing appliances and creating stuff from wood.

Diet and fitness

Importance of Clinical Nutrition for The Fast Recovery of COVID-19 Patient

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Medical/clinical nutrition is a disease condition that can be treated only with clinical intervention, through the use of specialized nutrients that are considered as proper medications, rather than as supplements. Clinical nutrition products help to keep the patient healthy and aid in improving the metabolic system of the body by providing adequate supplements, such as minerals, vitamins, and other supplements. In addition, high birth rate and a higher number of premature births also demand advanced clinical nutrition.

Clinical Nutrition

Clinical Nutrition

Nutritional status is expected to be an important factor related to outcomes of patients with COVID-19. It has been documented that major causes of morbidity and mortality in COVID-19 patients are secondary to complications of acute respiratory syndrome related to prolonged Intensive Care Unit (ICU) stay. ICU stays, and particularly their longer duration, are well-documented causes of nutrition, with loss of skeletal muscle mass and function which in turn may lead to poor quality of life, disability, and morbidity long after ICU discharge.

Inadequate nutrition remains a global health problem, having the highest prevalence and impact in low- and middle-income countries (LMICs). The bidirectional relationship between nutritional status and immunity poses a likely threat of COVID-19 pandemic exacerbating the burden of global nutrition.

COVID-19 pandemic had a positive impact over medical/clinical nutrition, as the patients suffering from coronavirus are having a greater nutritional risk, infection-associated nutrition, and possibly the infection itself. The nutritional deficiencies are caused during and post-illness due to alteration in the metabolism pattern and the change in the gastro-intestinal functioning. This poses a need for nutrition in the body, such that the patient can combat with the complications such as irregularity in the glycaemic control, gastro paresis, and poor functional ability. For filling the gap of nutritional deficiencies, an optimal nutrition with supervision over the condition is required for the patient.

Hence, the clinicians are using telehealth to teach the basic EN feeding administration and feeding-tube site care. This rise in need for fulfilling the nutritional deficiencies of the patients suffering from COVID-19 and other chronic diseases help the market to gain traction.

In addition, recent data shows that COVID-19 patients are at high risk for nutrition. The infection impairs immune function and causes a hyper catabolic state that induces circulating inflammatory cytokines leading to rapid muscle waste and decreased food intake. Therefore, preventing nutrition and giving the appropriate nutritional support is essential to those patients, as endorsed by the international guidelines of the European Society of Clinical Nutrition and Metabolism & the American Society for Parenteral and Enteral Nutrition.

Accordingly, the impact of outbreak on healthcare system is possibly expected to be major and for long lasting. The nationwide lockdowns, government regulations, and continuous increase in infection rate across numerous countries. However, the telemedicine, e-commerce websites and others has become an appropriate and effective way to provide necessary nutritional products to patients with lower immunity or nutrition, which drives the market growth in near future.

In addition, geriatric population and under nutrition is one of the major public health issues. This pathological state results from a deficit in nutritional intake compared to the individual’s needs. It can be the consequence of a diet that is too low in energy and proteins and/or of hyper metabolism. These two situations are frequent in the elderly, who have increased needs and who, moreover, are prone to loss of appetite.

The researchers studied the pattern of response of the COVID patients they gave guidelines for the management of patients with COVID-19 and offered early enteral nutrition support. This can be accomplished with the usage of algorithms or hypo caloric nutrition in the initial 5-7 days, consistent protein delivery of at least 1.2g/kg/day, and also considering the pandemic nutrition resourcing and planning. Furthermore, when the condition of the patient is very critical, nasogastric tube feeding is considered as the best practice. With the advent of this disease, home healthcare has seen a great rise, which made telehealth the need of the hour. The need to understand the use of EN pumps and EN feeding regimen, administration, and device care has increased during the current situation. Therefore, factors mentioned above contribute toward the growth of the medical/clinical nutrition market.

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Diet and fitness

11 Ways To Eat Healthily After The Holiday Season And Be Healthier This 2021

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Healthy diet

It’s January 2021! And you know what that means — it’s time for our annual New Year’s Resolutions. After two consecutive weeks of holiday celebrations filled with leisurely eating and drinking, we bet losing weight and eating healthier is part of your new year’s agenda. 

For sure, you didn’t have vegetable salads and fruit smoothies for your Christmas and New Year dinner. Instead, you probably had carb-filled pasta dishes, greasy pizzas, battered and deep-fried seafood, savory, sodium-packed BBQs and steaks, sugary cakes, and crates of alcoholic beverages and soda. Aside from the fear of looking at the weighing scale, you might also have the fear of having these not-so-healthy meals and drinks take a toll on your health. 

If you’re looking for tips to start the year right with better eating habits, this article has got you covered. Listed here are 10 ways to eat healthier after the holidays. 

1. Make your meals colorful with fruits and vegetables

This is a no-brainer: it’s vital to incorporate fruits and veggies into your diet. These are packed with nutrients, like fiber, antioxidants, vitamins, and minerals you need to boost energy levels, boost your immune system, and fight diseases. 

Fill half of your plate with fruits and vegetables at every meal. Eat them for snacks. You may also find ways to put them into your recipes. 

2. Swap red meat for seafood 

Want to boost your protein intake but want to keep everything light? The fruits of the sea got you covered. Fish and shellfish are high in protein but low in calories, total fat, and saturated fat. They’re also rich in vitamins and minerals, like vitamins A, D, and B-complex, zinc, selenium, iron, and iodine. Lastly, they’re high in omega-3 fatty acids, that help reduces the risk of heart disease.

If you can’t find fresh seafood in your local supermarket or the choices are limited, you can browse an online seafood shop for a wider variety of seafood options. They’re guaranteed fresh and high-quality, plus they’ll be conveniently delivered to your doorstep. 

3. Choose whole-grain

Cutting on your carbs? Instead of starving yourself, why not try whole-grain options in place of refined bread and rice? Whole foods include whole-wheat bread, oatmeal, brown rice, whole grain corn, and graham flour. 

Whole grain meals fill you up while limiting your calorie count. They’re rich in fiber, B vitamins, and minerals like zinc, iron, manganese, and magnesium. 

4. Chow down slowly

Did you know that fast eaters are up to 115% more likely to be obese than slow eaters? Studies suggest that the pace at which you eat influences the amount of your food intake as well as how likely you are to gain weight. 

Do yourself a favor and stop rushing. You can eat healthier and even appreciate your food better if you eat your meals slowly. 

5. Eat smaller portions more often

Don’t wait till you’re hungry before eating something. Instead, try eating small portions more often, like eating three main meals a day with snacks in between. You’ll be more likely to make bad eating decisions when you wait too long to eat. 

6. Limit fast-food and processed food 

If there’s something good brought by the lockdown, it’s that people were more likely to prepare their food at home than eat out. Continue that trait this year. Resist greasy, sugar, and sodium-packed fast food meals and cook your own meals from grocery-bought ingredients. Limit processed food too, like instant noodles, hot dogs, frozen pizzas, deli meats, cookies, canned goods, chips, soda and fruit juices, and more, which contains loads of salt, sugar, fat, and preservatives. 

7. Switch to healthier cooking methods 

Even the healthiest seafood loses its benefits when breaded, deep-fried, or drenched in butter. Opt for cooking methods that won’t require you to put in lots of oil, sugar, and salt to make your meals taste better. 

Instead of frying, try baking, steaming, grilling, roasting, and boiling. Instead of adding too much salt and MSG to enhance your meal’s flavor, try adding herbs and spices. If you’re tempted to use oil, opt for healthier oils like olive oil, nut butter, and low-fat butter. 

8. Invest in cooking appliances that produce healthier meals

If you’re looking for a sign to check out that air fryer that’s been sitting in your online shopping cart for months, this is it. 

Any cooking equipment that helps you trim down your oil intake and encourage you to eat more fruits and vegetables are worth the investment. Opt for non-stick pans that won’t require the use of oil, air fryers, ovens, food processors, blenders, and steamers. 

9. Go lean and clean

If you can’t ditch thy love for chicken, pork, beef, and other land-based meat, you may opt for a leaner cut. These include skinless, white-meat poultry like breast, breast tenderloin, and wings, loin and round beef, pork loin, low-fat dairy products, and egg whites. Try plant-based protein too, like lentils, beans, and peas. 

10. Try clean, plant-based diets at least once a week

If you can’t stick to a full vegetarian or vegan diet 24/7, you can start by having a once-a-week plant-based menu. Perhaps Meatless Monday sounds fine? Meals, from breakfast to dinner, shouldn’t have any meat ingredient. You can try meatless meatballs and burgers from mixed veggies (lentils, peas, and beans, potatoes, mushrooms, and herbs), salads, soups, and stews. 

11. Drink lots of water

You know the drill: drink 8-10 glasses of water a day. You should also make water your drink of choice. Avoid sugary drinks like processed juices and sodas, alcoholic drinks, and caffeinated drinks, which contain loads of sugar and no nutritional value. 

Author Bio: Mina Natividad is a passionate daytime writer for Manettas Seafood Market, an online and interactive seafood delivery service which provides customers a true, first-class fish market experience without leaving home. Since she’s a seafood lover herself, she’s got a lot to say about food, well-being, and lifestyle.

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Is Tender Coconut Water Good for Diabetes?

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is tender coconut water good for diabetes?

Also known as a “Super Drink”, tender coconut water has been part of a lot of recent studies and debates because of its health benefits. While we hear different stories of its benefits and use cases, Is coconut water good for Diabetes is one of the most common questions.

There are hundreds of coconut water drinks in the market and the reason for the confusion is that manufacturers add sugar, flavors, and other artificial additions to these drinks.

Is coconut water good for Diabetes can be easily understood from health benefits including weight loss, detoxification, enhancing blood circulation, and re hydration? It is also an excellent source of minerals and vitamins. It is also an excellent anti-oxidant and helps prevent heart diseases along with controlling the blood pressure.

It is the best source of hydration for a Diabetic and the best alternative to all other sugary drinks. You can drink it without any guilt but drinking it in moderation is imperative!

Coconut water and Diabetes

The relationship between coconut water with Diabetes has remained a hot topic for many years, which resulted in numerous studies. Scientists have done various experiments to understand its effect.

One such experiment has been done on rats in which rats were infused with diabetes-inducing drugs and fed with mature coconut water. The findings of this study were quite fascinating as it clearly stated that coconut water, in fact, helped control blood sugar levels in rats.

Many other similar studies have been conducted, and they point out to the same findings, which is one of the reasons for coconut water to be called a super drink.

Apart from the direct relation, there are many other reasons for people with Diabetes to consume coconut water. These are some of the main ones among many others –

  • Helps in weight loss which results in sugar control
  • Promotes fat burn
  • It is an excellent natural detoxifier
  • It improves blood circulation which helps control the blood sugar level
  • It re hydrates and cools your body
  • It is an excellent source of numerous minerals and vitamins

What is the best time to drink coconut water for a diabetic?

Time and quantity both play an essential role in the positive effects of coconut water for Diabetics.

Make sure to limit your consumption to one coconut a day or 1-2 cups. Consuming more than 1 coconut a day can also work against your favor as coconut contains natural sugars. Up to a limit, i.e., 1 coconut a day, the level of sugars is totally okay for a diabetic but beyond that isn’t. Also, having too much coconut water will cause bloating and gas.

The best time to consume coconut water is on an empty stomach and during the first half of the day. Another good time to consume it is post-workout as it will refill your body of nutrients and re-energize you.

Does tender coconut water cause Diabetes?

Because of coconut water being sweet in nature, cause of the natural sugars, it is a common misconception that it is harmful to Diabetics.

On the other hand, it is actually a superb alternative to artificial sugar beverages, fruit juices, aerated drinks and other beverages. Limited consumption is actually helpful in controlling Diabetes.

The only thing to keep in mind is to consume natural coconut water. People often confuse coconut water with processed coconut water drinks which contain sugar and other artificial components which are harmful to the human body.

Companies tend to focus on enhancing the taste of the drink, which results in a compromise in the ingredients, which include artificial sugars.

Natural coconut water, on the other hand, is entirely safe and recommended.

What are the benefits of coconut water?

There are hundreds of health benefits of regular consumption of coconut water. Let’s understand the main ones and their significance.

1. Helps control blood pressure levels

Blood sugar and coconut water

Coconut water has been tested for its positive effects in controlling blood pressure levels in the body. It is also a significant source of potassium which is known for helping in maintaining Blood Pressure Levels.

Numerous studies and researches have been done and point out to these benefits.

2. Beneficial for the Heart

Is coconut water good for Diabetes

Another significant benefit is a reduction in the risk of heart diseases. Numerous studies have been conducted, which point out the ability of coconut water in the reduction of cholesterol and triglycerides.

High levels of cholesterol are the primary reason for heart diseases, and you can control that with regular consumption of coconut water.

3. Magnificent source of nutrients and minerals

coconut water and diabetes

Coconut water is a distinct combination of numerous nutrients and minerals which are not found in any other beverage.

Some of the constituents are – 

  • Protein
  • Magnesium
  • Potassium
  • Vitamin C
  • Manganese
  • Sodium
  • Calcium
  • Fiber
  • Carbohydrates

As you can see, one drink will refill your body with numerous nutrients, all of which are known for specific benefits to the body.

4. Helps in fighting fat and reduces body weight

benefits of coconut water for diabetics

Coconut water is full of bio-active enzymes. These enzymes directly help in increasing the metabolism of your body. As your level of digestion and metabolism increase, you tend to process food more effectively, which helps in fighting excessive fat.

5. Diabetes

diabetes and coconut water

Is coconut water good for Diabetes?

As stated in other sections of the blog, coconut water is also quite useful in fighting High Blood Sugar Levels and keeping them in control.

6. Antioxidant properties

antioxidant properties of coconut water

Coconut water also has remarkable antioxidant properties. Because of this, coconut water fights with free radicals in your body which helps you prevent numerous diseases.

READ  How can you start a professional carpet cleaning business?

7. Boosts blood circulation

coconut water for diabetes

A Healthy Blood Circulation Level in your body directly helps in controlling Blood Sugar Levels. Magnesium present in coconut water is responsible for boosting blood circulation, which then helps fight numerous illnesses!

Can diabetics drink coconut water?

The biggest concern for a Diabetic whenever one evaluates a perishable item is the amount of sugar in it. The amount of sugar in coconut water is below the limits which are acceptable for a Diabetic to consume.

Diabetics should, in fact, prefer the consumption of coconut water because of its hundreds of health benefits and the ability to control blood sugar levels.

Are there any side effects of coconut water?

When consumed in limits, which are less or equivalent to one coconut in a day, there are no side effects to drinking coconut water. On the other hand, it is a tremendous source of delicious and healthy nutrients for the body.

Although consuming too much coconut water can cause side effects, including bloating, high potassium levels, gas and kidney problems.

Conclusion

Coconut water is one of the best choices for Diabetics to choose as a healthy and refreshing beverage.

Contrary to popular belief, it is beneficial for Diabetics and actually helps in controlling blood sugar levels. Hundreds of other health benefits like aiding in reducing weight additionally help to enhance your health further.

I hope this also answers the question, “Is coconut water good for Diabetes?”

The only thing to take care of is to choose unsweetened variants of coconut water and limit the intake to a maximum of one coconut in a day!

Along with coconut water if you try Sugar Knocker then this combination can work magically for you. As both are the best Ayurvedic Medicine to treat Diabetes naturally.

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