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Whole Grain Pasta Nutrients

EXCLUSIVE: World Heart Day 2021: Drinking tea may benefit your heart, says Expert



If you’re looking for a food that will instantly get your heart pumping with happiness and health, you may be disappointed because experts say there is no “magic” diet that will reduce our risk of heart attacks. It is therefore important to have a balanced diet to get all the essential nutrients and vitamins.

However, there is some evidence that certain foods are important for heart health. “The fact remains that our bodies need a rainbow diet. But people often ask what to eat and do to improve heart health. Not to mention that exercise and proper recovery remain key, ”says Dr. Amit Khandelwal, HOD & Director, Cardiology, Paras JK Hospital, Udaipur.

It lists foods that can improve our heart health.

Oily fish

Like mackerel, sardines, tuna, and salmon, they contain omega-3 fatty acids. This type of fat has been shown to lower triglycerides (a type of fat) and raise HDL cholesterol, improve blood vessel capacity, and lower blood pressure, making it less likely to block and block blood flow.

Other vegetable oils

Such as corn, soy, and safflower (which contain omega-6 fatty acids) and those which contain omega-3 fatty acids (such as canola and olive oil). All of these can help lower LDL cholesterol when used in place of saturated fats like butter.

fruits and vegetables

Fiber, potassium, and other micronutrients (such as antioxidants) in fruits and vegetables protect against heart disease. It’s also an important source of folate, which helps lower blood levels of the amino acid homocysteine, which appears to be linked to an increased risk of heart disease.

full grain

High fiber foods made from whole grains are linked to reduced LDL cholesterol and lower the risk of heart disease. Foods high in soluble fiber (such as oats, legumes, and barley) are good for lowering total cholesterol.

Unspecified low glycemic carbohydrate sources

Whole grain breads and cereals, legumes, certain types of rice and pasta, and many fruits and vegetables help lower triglycerides and blood sugar (sugar) levels in the blood, control diabetes, and reduce cardiovascular risk.

Legumes, nuts and seeds

They are all good sources of vegetable protein, fiber, healthy fats, and micronutrients that will help reduce your risk of heart disease.


Some research shows that tea antioxidants can help prevent fat build-up in the arteries. They can also act as anticoagulants, promoting the enlargement of blood vessels to allow increased blood flow.

Foods with vitamin E.

Some studies show that vitamin E acts as an antioxidant that helps protect LDL cholesterol. Sources of vitamin E include avocados, green leafy vegetables, vegetable oils, and whole grains. Eat foods that contain vitamin E instead of supplements that don’t have similar protective effects.


A compound in fresh garlic (called allicin) has been found to lower total and LDL cholesterol levels in the blood, thereby reducing the risk of heart disease.

Also read: EXCLUSIVE: World Heart Day 2021: It’s important to have your heart checked for COVID-19: Expert

Whole Grain Pasta Nutrients

Sick Day Management for Diabetes: How to Plan Ahead



If you have diabetes, it’s especially important to take care of yourself when you’re sick — even if the condition is as common as the flu or a urinary tract infection.

To avoid complications, it’s a good idea to plan ahead how you’ll deal with sick days, illnesses, and infections.

This article provides some expert guidance on:

  • how to prepare for sick days
  • how to make a sick day checklist
  • when to see your doctor if you have complications of the disease

If you have diabetes, an illness or infection can deal a powerful double whammy to your body. Here’s how.

Illness can make it harder to control blood sugar

One reason to plan ahead is that illness or infection can make diabetes symptoms worse.

Your body responds to it the same way it responds to stressful events. It produces a surge in hormones, including cortisol. Cortisol is often referred to as the stress hormone.

When your body becomes flooded with cortisol, your blood sugar can spike for several reasons:

  • Cortisol causes your body to make glucose, a type of sugar that your body uses for fuel.
  • Cortisol sends a message to your pancreas to lower your insulin levels.
  • Cortisol causes insulin resistance. As a result, the cells in your muscle and fat don’t respond to insulin and don’t take or use as much glucose.

Both can cause your blood sugar levels to spike when your body is struggling with an illness or infection.

Diabetes can complicate an illness

If you have diabetes you may be at higher risk of certain types of infections or diseases.

Research from 2021 shows that people with diabetes are more likely to develop certain types of infections, including pneumonia and cystitis (urinary tract infections).

If you get sick, you may be at a higher risk of hospitalization. For example, 2021 research linked diabetes to longer hospital stays, more complications and a higher risk of death with COVID-19, the disease caused by the novel coronavirus.

That’s why it’s so important that you work with your diabetes care team to plan ahead so you know how to manage an illness, injury, or infection should it arise. Your plan can give you some peace of mind now and protect your health later.

Advocates from the American Diabetes Association and the National Institute for Diabetes and Digestive and Kidney Diseases (NIDDK) recommend that your sick day schedule address the following key questions.

Let’s tackle these questions one by one.

Manage blood sugar when you are sick

To prepare for the sick days you’ll face sooner or later, talk to your diabetes care team about tests, medications, and warning signs.

When you are sick, your blood sugar can rise for a number of reasons:

  • Hormones released by your immune system can increase blood sugar.
  • Being sick can change your eating and drinking habits.
  • Other medications can affect your blood sugar levels.

What to eat and drink

To keep your blood sugar within your target range, eat and drink as close to your usual routine as possible. That might be easier said than done, especially if you’re experiencing symptoms like nausea, vomiting, or diarrhea.

If you have trouble eating and drinking, aim for the following:

  • 4 to 6 ounces of water or sugar-free beverages every 30 minutes
  • 50 grams of carbohydrate every 4 hours, either from food or, if you cannot eat solid food, from a sugary drink

If your blood sugar is too low, you may need to follow the 15-15 rule. That means you have to eat 15 grams of carbohydrates and test your blood sugar 15 minutes later.

Talk to your medical team about whether candy or glucose pills would work if you are unable to keep food or drink down.

When and what to test

The Centers for Disease Control and Prevention (CDC) recommend testing your blood sugar levels every 4 hours if you are feeling unwell.

Keep a notepad nearby so you have an accurate record to share with your doctor. You don’t want to rely on your memory of readings at a time when your memory might be clouded by lack of sleep or worsening symptoms.

You may also need to test your urine for ketones. Ketones are a sign that your insulin levels are low and your body is using fat for fuel.

Testing for ketones in your urine can tell you if you’re developing a condition called diabetic ketoacidosis. This condition is life-threatening, so it’s important to know ahead of time how to identify these chemicals in your body.

The NIDDK recommends testing ketones every 4 to 6 hours during illness.

It’s also important to track your weight, body temperature, and blood pressure. These metrics are important clues that can tell you if:

  • You become dehydrated.
  • Your blood sugar reaches an unhealthy level.
  • Her condition worsens.
  • An infection develops.

It is especially important for people with type 1 diabetes to measure their blood sugar more frequently when they are sick. Insulin levels can drop sharply as the body fights a disease or infection.

What medications to take

An illness can change your insulin needs. Talk to your diabetes care team about when and how much to adjust your insulin dose and other medications you take.

It’s important to continue taking insulin, especially long-acting insulin, on the schedule recommended by your doctor. It’s also important to keep taking long-acting insulin, even if you’re not eating.

Some over-the-counter (OTC) medications — especially those that treat cough, cold, and flu symptoms — contain sugar. Other types of medicines can affect how your diabetes medicines work.

Your diabetes care team may be able to give you a list of medications to avoid if you are unwell from a common condition.

Put together a sick leave kit

It’s a good idea to stock up on easy-to-prepare foods, sick-day drinks, medications, and diabetes-care items so you have these items on hand for those days when you’re not feeling well. Here are some items to include in your medical journal:

to eat and drink

Have a stock of:

  • soups and broths
  • Popsicles or sorbet
  • cracker
  • jello
  • milk or yogurt
  • fruit juice

Medical information

Your medical journal should also include the following:

  • Contact information for your doctor
  • insurance information
  • a current list of your medications

medicines and supplies

Make sure your kit comes with the following:

  • Batteries for your surveillance devices
  • Consumables for your blood glucose meter or monitor and insulin pump
  • Ketone test strips
  • glucose tablets or gels
  • a 7-day supply of your glucose management medication
  • OTC cold and flu medications that don’t affect your blood sugar

If you experience any of the following symptoms, contact your doctor or someone on your diabetes care team immediately:

  • Fever greater than 38.3°C (101°F) for more than 1 day
  • Diarrhea lasting more than 6 hours
  • Vomit more than 3 times in 24 hours
  • Blood glucose above 240 mg/dl, even after taking supplemental insulin if recommended in your sick day schedule
  • moderate to large amounts of ketones in your urine

Diabetic ketoacidosis is a medical emergency: it can result in coma or death. Get medical help right away if you have symptoms such as:

If your employer or insurer offers telemedicine services, consider downloading the app or saving contact information to your phone so you can easily get advice if you’re not feeling well.

According to a 2020 study, diabetes can damage your immune system. Because of this, it’s important to take good care of your health year-round, not just during cold and flu season.

You can do this by:

  • Eat foods that boost your immune system and keep your blood sugar in a healthy range
  • Drink plenty of water, as dehydration can increase your risk of some types of infections, according to a 2019 study
  • Rest, as sleep disorders like obstructive sleep apnea, which sometimes overlap with diabetes, can increase your risk for health concerns
  • Get the recommended vaccinations to protect yourself

The CDC recommends that people with diabetes get the flu shot every year. This is especially important for children, who may have more severe flu symptoms over a longer period than children without diabetes.

Diabetes can make a common illness more challenging – and feeling unwell can make managing your diabetes more difficult.

If you have diabetes, talk to your medical team to plan how to respond to an illness or infection. Together you can decide in advance how to control your blood sugar when you feel sick.

You can also stock up on any food, drink, test supplies, and medication you may need.

A good sick day schedule includes information about which medications are safe to take, which to avoid, the best way to test your blood sugar, and steps to follow so diabetes or other health issues don’t leave you sidelined longer than necessary.

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Whole Grain Pasta Nutrients

I’m a nutritionist and here’s 5 carbs you CAN eat to lose weight faster



Whenever we decide to get lean and lose weight, quitting carbs might be the first thing on our agenda.

After all, some of our favorite high-carb foods like bread, pasta, and potatoes are just food fat traps that land right on our stomachs. Right?


Cold noodles in particular make you feel full for longerPhoto credit: Getty – Contributor

Well, actually no.

Good news just arrived; Certain carbs can actually flatten our tummy and help shed unwanted pounds.

Also, they are a pretty important food group that helps us go about our daily lives.

“Carbohydrates are the body’s largest source of energy.

“They supply the body with glucose for energy production, which can also be stored for the future.

“Carbohydrates also play a valuable role in our gut health by providing beneficial fiber to the digestive tract,” says Rhiannon Lambert, nutritionist and author of The Science of Nutrition: Debunk the Diet Myths and Learn How to Eat Well for Health and Happiness.

“There is now a link between our gut health and maintaining a healthy weight.”

In fact, carbohydrates are so important that Rhiannon says they should make up about a third of our daily caloric intake.

Although natural, high-fiber carbs like whole grains are more nutritious than those that have been stripped of their fiber content, even white carbs have their palace; White flour in the UK needs to be fortified with iron, as well as the nutrients thiamine and niacin, which are needed for energy.

So before you vow to never indulge in a bowl of pasta or rid your kitchen cupboards of bread, you might want to reconsider the carb ban.

These 5 Carbs Might Help You Go Faster…

1. Pasta

PORTION CONTROL: two handfuls (dried)

“The whole wheat pasta is an easy way to increase your fiber levels, which will help keep you fuller for longer, support digestive health, and lower your risk of diseases like type 2 diabetes,” says Rhiannon.

Although a warming pasta bake is an ideal winter meal, a great way to support a healthy weight is actually cold pasta.

“When people eat noodles hot versus cold, they are released into the bloodstream more quickly, while when cooled they form more resilient starches, which studies say can support people at a healthy weight or help them lose weight. It can help with gut saturation and people.” keep you fuller for longer,” says Rhiannon.

2. Rice

PORTION CONTROL: two handfuls (dried)

Opt for brown rice, a great option to serve with curries and tajines.

“It has a nutty flavor and is a great source of fiber,” says Rhiannon, who goes on to explain that a lack of carbohydrates, such as on a high-protein/low-fat diet, can lead to poor mood.

This in turn can lead to binge eating; especially eating foods that are loaded with sugar.

In order to stay in a good mood, it is important to ensure that serotonin levels are constant.

“Serotonin is a neurotransmitter that helps relay messages from one area of ​​the brain to another and is thought to affect a variety of psychological functions; it’s known as our “happy hormone” because of its mood-stabilizing properties,” reveals Rhiannon.

She adds that eating high-quality carbohydrates along with a protein source that contains the amino acid tryptophan (think milk, tuna, chicken, turkey, and oats) may also be good for boosting serotonin.

A baked potato with beans and cheese can be part of a healthy diet — it's packed with fiber


A baked potato with beans and cheese can be part of a healthy diet — it’s packed with fiberPhoto credit: Getty – Contributor

3. Potatoes

PORTION CONTROL: a fist-sized potato

Get potatoes back on the shopping list; and yes, we are talking about the so often feared delicious white potatoes.

While fat-coated fried potatoes might not be the healthiest choice, try baking a potato and topping it with a veggie chili or even the classic bean and cheese combo.

“Baked potatoes aid in digestion due to their high fiber content and they are rich in vitamin B6; an important vitamin for the body,” says Rhiannon.

“B vitamins play an important role in keeping the nervous system healthy and helping our bodies release energy from food.”

Also, root vegetables like potatoes, butternut squash, beets, and parsnips are high in starchy carbohydrates.

“Everyone should aim to eat modest amounts of starchy vegetables.

“Because these are starchy carbs, they typically contain around 8g of fiber per 100g, which is almost a third of your daily fiber needs.

“Opt for starchy vegetables over refined carbohydrates (like white bread) if you’re looking to lose some weight,” says Rhiannon.

4. Apples


Apples do contain carbohydrates.

What may surprise you is that a small apple contains about 21g of carbohydrates, more than the amount contained in an average slice of bread.

Apples are also a good source of fiber and vitamin C, which helps keep cells healthy.

“To make your apple even more filling, try pairing it with a teaspoon of nut butter,” says Rhiannon.

Although fruit is one of the most natural foods we can eat, Rhiannon recommends sticking to around two to four servings of fruit a day, including a 150ml serving of fruit juice.

5. Bread


Bread, also known as the stuff of life, is undoubtedly one of the most dreaded carbohydrates.

But there is no reason to eliminate bread from your life.

“Whole wheat bread is packed with nutrients like fiber, B vitamins, antioxidants, and trace minerals,” says Rhiannon.

Also, the energy in bread is released slowly as a slow-release carbohydrate, which can keep you from crashing later in the day and then reaching for the cookie jar for a shot of sugar-based energy.

“Bread also has prebiotic effects that help maintain your body’s healthy balance, and many breads contain zero grams of trans and saturated fats per serving.”

Another great bread option is sourdough, which is said to support gut health.

Studies have shown that healthy gut bacteria may actually play a role in our ability to lose weight.

Rhiannon’s new book The Science Of Nutrition is available in all bookstores and online. Follow Rhiannon on Instagram @rhitrition.

Bread isn't the enemy - it can support gut health and is packed with nutrients


Bread isn’t the enemy – it can support gut health and is packed with nutrientsPhoto credit: Getty

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Whole Grain Pasta Nutrients

Cam Newton Wants You to Eat This Vegan Chicken



For decades, vegan diets and athletes were seen as a contradictory duo, but stereotypes that obscure the benefits of plant-based eating and athletic performance have been debunked. Athletes like NFL star Cam Newton took on the harmful stereotypes that criticized plant-based eating to prove that a vegan diet can provide enough nutrients to not only maintain but improve athletic endurance. The soccer player recently explained why he went vegan and spoke about why he supports leading vegan chicken company, Daring Foods.

Newton is an early investor in the innovative vegan chicken brand, but recently the pro athlete explained how he believes investing in plant-based companies will help save the planet and promote healthy eating. He also mentioned that he hopes to enable a plant-based community for his Atlanta hometown.

During an interview with Fortune earlier this week, Newton opened up about meeting Daring founder and CEO Ross MacKay in 2019, which led to his first investment alongside other celebrities like Drake and DJ Steve Aoki. The football icon explained how he maintains a relationship with Mackay to build on each other’s perspectives and resources, noting that after his football career he hopes to make a difference by promoting a plant-based and sustainable diet.

“As a black man growing up in the South, fried chicken was a staple in most diets,” Newton told Fortune. “It was inexpensive and delicious; While not the healthiest option, we sometimes even had it twice a day. One thing I hope to accomplish with Daring is to educate the Atlanta community and others about the power of plant-based eating. A healthy diet doesn’t have to be expensive and can have the same taste, texture and feel as real chicken without the harmful consequences for our bodies, the environment and the chickens.”

Newton also hopes to make a difference through his home churches in Atlanta. By bringing delicious plant-based alternatives to Atlanta, he intends to persuade people to try vegan foods. Also noteworthy is his personal plant-based diet. As a professional quarterback, his vegan diet demonstrates the health and athletic benefits of not eating meat or dairy.

“I believe in everything Daring has to offer: his innovative approach, his vision to create a better environment and his ability to impact life, piece by piece,” Newton continued. “But before that came to life and materialized, I really invested in Ross: his resilience, his dedication and his ability to challenge the status quo.”

The celebrity supporters of Daring Foods

In addition to Newton, Daring boasts an impressive list of prominent supporters. Most recently, Olympian Miles Chamley-Watson has just announced his support for Daring’s vegan chicken. The fencing star has teamed up with Daring to highlight how dangerous the chicken industry is for the environment. A plant-based diet could reduce greenhouse gas emissions from food production by up to 70 percent by 2050.

According to recent reports, the plant-based chicken industry is projected to reach nearly $19 billion by 2028. Companies like Daring aim to capitalize on consumer interest in chicken alternatives. With celebrity backers backing the innovative vegan chicken brand, Daring expects to continue its global expansion by enhancing its distribution and manufacturing capabilities. The expansion effort is made possible by the company’s recent investment of $65 million, which brought its total funding to $120 million.

Chamley-Watson and Newton may be the latest pro athletes to outwardly endorse Daring, but tennis champion Naomi Osaka has endorsed the company since 2019. Athletic interest in vegan chicken supports evidence that a plant-based diet improves athletic performance and recovery times.

Atlanta’s growing vegan food scene

The NFL star’s long-term goal is to promote plant-based eating in Atlanta, noting that Comfort Classic will be the way to bring plant-based eating to the South. Currently, vegan visionary Pinky Cole is doing whatever it takes to make vegan food a part of Atlanta’s cuisine and culture. The Slutty Vegan founder has curated a menu full of Southern comfort food that will and will appeal to everyone in Atlanta.

While serving vegan comfort food is her priority, Cole devotes her resources to giving back to Atlanta. The vegan entrepreneur founded the Pinky Cole Foundation to help communities in Atlanta. Last year, the foundation provided scholarships to 30 juvenile delinquents and set up college funds for the children of Atlanta native Rayshard after he was killed by police last summer.

Last year, Cole teamed up with PETA to help launch the organization’s Food Justice Campaign, which aims to hold government accountable for food insecurity and the harm caused by animal husbandry. While food insecurity and nutritional deficiencies remain rampant in Atlanta, Cole and Newton’s efforts will help draw attention to the benefits and solutions that are putting plant-based foods at the forefront.

20 Athletes Who Got Vegan To Get Stronger

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