Women over 50: Beautiful and Fit!

Menopause is a natural biological process and in brief terms it is the time when a woman stops menstruating.  The hormones estrogens and progesterone production will be low and the ovaries no longer produces eggs. In women estrogen is mainly produced in the ovaries. It is also produced in fat cells and adrenal glands.

Most women approaching menopause will have hot flashes, a feeling of warmth spreading over the entire body resulting in profuse sweating.  The hot flashes varies from mild to severe, among women.  Mood swing, irritability, insomnia, headache are also common symptoms during this period.  No worries! Regular aerobic activities will help control all these symptoms.

Post-Menopause is tied to long-term health problems if healthy food intake and regular physical activity is not practiced. The loss of estrogens along with unhealthy food habits and sedentary lifestyle might lead to the following complications:

Drop in estrogen levels has been associated with an increased risk of cardiovascular disease.

The hormone estrogen help protect the inner layer of the artery wall, thereby keeping the blood vessel flexible.  Which means they can relax and expand to accommodate blood flow. So, Menopause does not cause the heart disease. It is the decline in the hormone estrogen that is considered one among the causes of heart diseases. As per American heart association, women should do 150 mins of physical activity each week to prevent the heart diseases. Walking, dancing, cycling and swimming are good aerobic activities women can enjoy to keep themselves fit. Regular consumption of omega rich fish like-salmon, tuna, mackerel, nuts like almonds and walnuts are considered good for heart health along with whole grains, lean protein meats, fruits and vegetables.

The influence of estrogen on osteoporosis

In women bones are protected by the hormone estrogen. During post–menopause there is no production of estrogen through ovaries and the body depends only on fat cells as a source of this bone protecting hormone. During the first half of the life, there is a balance between the bone formation and the bone loss. But in the first few years after menopause, a woman may lose bone density rapidly.   That is, more bone being broken down than formed. The lower a person’s bone density, the higher the risk of developing osteoporosis, a progressive disease that makes the bones get weaker and increases the risk of sudden and unexpected fractures

Weight – bearing exercises, 3-4 times a week will help prevent osteoporosis. Walking, jogging, playing tennis, climbing stairs, dancing are all good weight-bearing exercises. Women should consume foods rich in calcium & vitamin D. Along with regular weight-bearing activities, foods like, milk and dairy products (low-fat), seafood like salmon, sardines, egg, dry beans, vitamin C rich fruits and green leafy vegetables will help build bones throughout your life.

During the menopausal transition, women are more prone to overweight / obesity.

When women go through menopause, their metabolism declines.  If the diet and the daily calorie requirement is not controlled, the excess amount of calories consumed will be stored as fat.

Consuming a balanced meals that includes plenty of vegetables, fruits, whole grains, unsaturated fats, fibre and complex carbohydrates along with regular moderate activities 30 mins every day, will help maintain the weight.

After menopause, obese women are at higher risk of breast cancer.

Estrogens created by fat cells have been linked to breast cancer formation in obese women. Estrogens are essential for women, but higher the estrogens, the greater the driving force behind breast cancer. Fat cells are very active cells that creates estrogen. Excess amount of body fat cells will produce more estrogen which in turn increases the insulin production. Insulin, a hormone, delivers glucose into the cells where it will be stored as fat.  Excess the fat you have, higher the levels of estrogen and eventually higher the insulin production.  The more the insulin in the blood, higher the storage of glucose to fat. And the cycle goes on and on.

“Excess” fat: the main culprit.

Regular exercise will help reduce the body fat which eventually decreases the risk of developing breast cancer with no side effects. Cruciferous vegetables like broccoli, cabbage, cauliflower, radishes, watercress, and mustard greens will in addition help protect the cells against cancer.

Regular exercise and food rich in wholegrains, fruits & green leafy vegetables, low-fat dairy products, nuts, fish, lean meat, dry beans will help you stay healthy after menopause.



Mindful Eating

The food you eat provides the vital nutrients like carbohydrate, protein, fat, fibers, vitamins, minerals and water that keeps your body cells running.

Good nutrition combined with physical activity help maintain a healthy weight that reduces the risk of chronic diseases.  Even for people with healthy weight, a poor diet will lead to major health risks! By making smart food choices you can always protect yourself from getting chronic diseases

Eating something high in sugar, fat and salt will stimulate your desire to eat, more!  Once you pop, you can’t stop!  So, it is apparent that mindfulness, while eating, is crucial.

Mindfulness is an ability we all possess. Mindful eating is deliberately paying attention and be aware of what we are eating. It involves all the senses and engross us in colors, textures, flavors, tastes and sounds of drinking or eating.


Notice your food

You are three times as likely to eat the first you see on the table.  It is wise to place your most healthful food where you will notice it first.  Start your meal with salads or thin soups that prevents you from overdoing the high-calorie entrees.

Scout out your food during party.

Scanning the buffet before scooping up will help you to pick more nutritious food, first.  It helps you make smart decisions like going for light starters to start with. Seating yourself 40 feet farther from the buffet will help qualify your decision to go back, for a second or third servings.

Pick a small plate

Smaller plate will help you to dish up smaller amounts of food. Take smaller bites and chew the food at least 15 times. The longer you chew, the more time you take to finish the meal. Chewing your food longer will also help control your portion size that makes you eat less and prevent weight gain.  Longer you chew your food, easier the digestion in your stomach and intestine. The slower you eat, higher you savor the flavor!

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Observe the texture of food.

The texture of what you eat greatly affects your enjoyment of food. While dining enjoy the texture of food like: soft-yogurt and soups, Chewy-meat, crunchy-nuts, carrots, apples, and lettuce. You will discover the secret of how to become content, once you are able to fully appreciate the basic activities of eating. Each sip of liquid and the bite of food will be fresh and delicious! After a long hike, even if you drink the plain water, you will understand how wonderful it is.

Note the variety of food

Eat with your eyes. It is important to enjoy the colors of the foods in the plate like brown rice, red, orange or yellow fruits and green leafy vegetables. A little goes a long way, when you enjoy something, especially colorful. Mindful eating is a good way to help you enjoy your food, wholeheartedly.

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Watch out environmental and emotional triggers.

Before you start eating just take few seconds to rate your hunger.  Your goal is to eat between levels 4 and 6 in the hunger-satiety rating scale.  It is like you are eating when you are hungry and stop eating when you are satisfied. When you are hungry, you may experience few of the following symptoms like stomach pangs, emptiness of the stomach, low energy, difficult in concentrating.  Try not to hold your hunger until the level of 1 or 2, which leads to overeating. Catching the hunger early will naturally prevent you from overeating and at the same time you can concentrate on picking up nutritious food.


Hunger-Satiety Rating Scale
Full 10  =  Stuffed to the point of feeling sick
   9   =  Very uncomfortably full, need to loosen your belt
   8   =  Uncomfortably full, feel stuffed
   7   =  Very full, feel as if you have overeaten
   6   =  Comfortably full, satisfied
Neutral  5   =  Comfortable, neither hungry nor full
   4   =  Beginning signs and symptoms of hunger
   3   =  Hungry with several hunger symptoms, ready to eat
   2   =  Very hungry, unable to concentrate
Hungry  1   =  Starving, dizzy, irritable


Physical hunger builds gradually several hours after each meal. Emotional eating and craving, in contrast, will arise unexpectedly. Emotional eating will enhance grabbing more food than you need.  If you have recently eaten and still find yourself craving for food, watch out the emotional triggers like angry, lonely, worried, stress, bored, frustrated. Find out which emotion triggers you to eat and reach out for help. Call your friend or go for a walk, or do some stretching that relieves your stress.  

Track your food and your physical activity

Most people do not realize how much they are eating every day. Tracking the food will help you to understand where the extra calorie is coming from. It helps you to focus on varieties of food and control the portion size, as well. Tracking will help you to understand the composition of foods you eat and the nutrients you get from them. Once you start tracking your food you will be surprised to learn how many calories are hiding in the little treats like- candies and beverages you are enjoying every day. It also helps you to identify and incorporate the missing food groups like dairy, vegetables and nuts. Similarly tracking your physical activity will help you to understand how often you are physically active. It motivates you to add all four types of activities-endurance, strength, balance and flexibility. Recording activities will help you see your progress over time that impels you to add more activity to your daily routine.


Eating is a natural and pleasurable activity for satisfying your hunger. Through mindful eating you will learn what food best fuels your exercise and work. You will also realize that unhealthy food is not as tasty and healthy as you thought before.  You will not get fat as long as you are mindful while eating.

Mindful eating replaces self-criticism with self-nurturing.






Chicken quesadillas


Source: MayoClinic.org

Chicken quesadillas


4 boneless, skinless chicken breasts, each 4 ounces
1 cup chopped onions
1/2 cup smoky or hot salsa
1 cup chopped fresh tomatoes
1 cup chopped fresh cilantro
6 flour tortillas, each 8 inches in diameter
1 cup shredded reduced-fat cheddar cheese

Chicken quesadillas

Dietitian’s Tip: Quesadillas can be filled with cheese, cooked meat, refried beans or veggies — or any combination of these ingredients. This version uses chicken and cheddar.

Heat oven to 425 F. Lightly coat a baking sheet with cooking spray.

Cut each chicken breast into cubes. In a large, nonstick frying pan, add the chicken and onions and saute until the onions are tender and the chicken is thoroughly cooked, about 5 to 7 minutes. Remove from heat. Stir in the salsa, tomatoes and cilantro.

To assemble, lay a tortilla flat and rub the outside edge with water. Spread about 1/2 cup of the chicken mixture onto the tortilla, leaving about 1/2 inch free around the outer rim. Sprinkle with a spoonful of shredded cheese. Fold tortilla in half and seal. Place on a cookie sheet. Repeat with the remaining tortillas.

Lightly coat the top of the tortillas with cooking spray. Bake until the quesadillas are lightly browned and crispy, about 5 to 7 minutes. Cut in half and serve immediately.

Nutritional Analysis (per serving)

Calories 298

Protein 27 g

Carbohydrate 25 g

Total fat 10 g

Saturated fat 5 g

Monounsaturated fat 3 g

Cholesterol 70 mg

Sodium 524 mg

Dietary fiber 6 g

Mayo Clinic Healthy Weight Pyramid Servings
Vegetables 1

Carbohydrates 1

Protein and dairy 2

Source: MayoClinic.org

Teen: Nutrition

Growth and development are in high-speed during teenage years and the demands for calories during this period in early adolescence is more than at any other time of life.  A number of physiological, physical and behavioral changes occurs and these changes requires an increase in the amount of nutrients.  The taller kids and those who involve in sports activity will still need increased amounts of energy into late adolescence.

Though it is obvious that adolescents need sufficient energy and nutrients for their growth and development, some are inactive and eat more than they need and become overweight. If they don’t show interest to reduce their weight by controlling their intake, obesity will take over them.  Lifestyle changes will improve their weight in the long-term.


Protein is an essential micro nutrient for growth, and tissue repair. An athlete performance depends on muscle strength and these muscles are made of protein. It is not just the protein consumed in one sitting aid in muscle strength.  Regular exercise along with high biological value proteins that is spread all throughout the day will help build up muscles. Young people should do regular exercise at least for 60 mins of moderate intensity activity (walking, cycling, dancing) every day.  Protein recommendation per day for 11-13yrs is 34g and 14-18yrs is 46g. Athletes require a higher amount of protein than recommended, which is calculated by a sports physiologist/nutritionist, based on the intensity of the activity.

Teens needs carbohydrates that is vital to their health for various reasons. Carbohydrates are main source of energy. They help fuel the brain, kidneys, heart, muscles and central nervous system. It is the main fuel source of energy. But not all carbohydrates are equal.  Eating breakfast made with “slow-release” of carbohydrates, like oatmeal 3 hours before exercise will help burn more fat efficiently.

  • Whole grains are good sources of complex carbohydrates that takes longer time to digest and are high in fiber, selenium, magnesium and potassium than refined grains and products.
  • Whole fruits and vegetables add water, fiber and bulk that are packed with fewer calories and at the same time it helps to feel fuller.

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In order to maximize the amount of nutrients you take in, consume nutrient dense foods that is naturally  lean and low in solid fats, sugars, refined starches and sodium.  Beverages account for almost 40-50% percentage of added sugars consumed by teenagers. Desserts like cakes, pies, cookies, doughnuts, pastries, ice cream, frozen desserts and puddings, candies, syrups makes more than 75% of intake of all added sugars. Shift to reduce sugars consumption to less than 10 percent of calories per day. Choose beverages with no added sugars in place of sugar-sweetened beverages.

Mixed dishes (made of cheese, meat or both and sodium) like burgers, sandwiches, pizza, tacos, rice, pasta are major source of saturated fats. Shift to reduce saturated fats intake less than 10 percent of calories per day. Shift from high saturated fats to polyunsaturated and monounsaturated fats. Read the food labels and choose lower fat forms of foods. Best option is to change ingredients of the mixed dishes to healthier choices like vegetables, whole grains, lean meat and low-fat cheese, in place of fatty meat and cheese.

Most sodium consumed by teens comes from salts added during commercial food processing and preparation. Commercially processed or prepared mixed dishes and soups account for almost half of their sodium consumption.  Reading food labels to compare sodium content of the product will help choose the product with less sodium. Limiting sauces, mixes and instant products like flavored rice, instant-noodles, ready to eat pasta will help reduce the sodium consumption.  Garnishing the food with herbs and spices is another better option that curbs the salty desire.  High sodium intake will increase blood pressure and cause calcium losses that leads to bone demineralization that increases the risk of osteoporosis causing fragility and breakages even in young people.

Calcium rich foods like low-fat dairy products, green vegetables like watercress, broccoli, almonds, fish with bones will help to increase the bone mass in young people.  A combination of protein, calcium and vitamin C together help form collagen. So, balancing the meal is the key.

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Iron requirements increase during adolescence to help with growth and muscle development. Girls need more iron to replace their menstrual losses.  So, teens should focus more on iron rich foods. Iron from meat sources are readily absorbed by the human body. Though meat is a good source of iron, teens should go for lean protein that is low in saturated fat.  Nuts, wholegrains, dark green leafy vegetables, figs are also loaded with iron. Iron in egg and vegetarian sources are not easily absorbed by the body. Vitamin C from fruits will help absorb the iron from these sources. So, it is wise to take fruits rich in vitamin C along with these foods. For example spinach and egg salad garnished with orange slices and lemon & mint dressing is a good, colorful and natural shot of iron. In addition it is also loaded with vitamins & minerals and fibers.

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Adolescents should focus on fiber too. Fiber is a carbohydrate that aids in digestion and keeps cholesterol in control. Fiber latches onto your food and chauffeurs it through your body. Fiber is a natural laxative that promotes the movement of material through the digestive system and benefits those struggles with constipation.  Teens should aim to have 25-30g of fiber every day.

Eating disorders are seen in many teen girls, particularly those aged between 12-18yrs. During middle and late adolescence, girls eat roughly 20-30% fewer calories per day than boys. Anorexia nervosa is an illness where girls tend to keep their body weight low either by consuming less,  Some vomit after eating and some refuse to eat!  Some girls use laxatives or overdo the exercise to keep their body weight low. Bulimia nervosa is another illness where the sufferers are obsessed with the fear of gaining weight. They lack self-control and have a recurring pattern of eating large food, followed by self-induced vomiting. Some have emotional overeating like eating large quantities of food in response to negative emotions. Few teenagers are binge eaters where they eat large quantities of food in faster pace than normal.

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They are more likely to have vitamins & minerals in a scant amount. Lesser the amount of food consumed than recommended, lower the availability of vitamin A, zinc, iodine, and folate in some girls. Unless a doctor evaluation states a specific deficiency, it’s preferable to obtain nutrients from food instead from dietary supplements. Some teen boys too have eating disorders!

Awareness of food & exercise will help teens to avoid mistaken attitudes about food, weight and body shape. “A balanced meal” is the key to prevent eating disorders and regular exercise will help improve their moods!








Make your food healthier

Everyone love pizza and it is not a junk food at all if it is baked with more vegetables, wholegrain dough, and cheese with less fat, like mozzarella.

Load up the whole grain crust with seafood (16 shrimps) or minced meat (200 g minced chicken or beef)  with more vegetables & fruits (200 g) like tomatoes, bell pepper, onions, mushrooms, spinach, cucumbers, basil, olives, pineapples, kiwis. The more the vegetables, at least five vegetables and two fruits with minced meat, the healthier your pizza is. The fiber form the vegetables will keep you full with just one slice of the pizza but the taste remains in for a longer hours.


With the above basic ingredients, a piece of 12” wholegrain pizza:

  • Seafood (2 shrimps) will give you 218 calories
  • Minced beef (25 g) will give you 273 calories
  • Minced chicken (25 g) will give you 264 calories

Looks great and sounds healthy!

Barley fried rice is an excellent dish that controls the insulin spike. Swap white rice for barley and enjoy the dish with chicken or beef or chickpeas. One serving of barley is cup-cooked (157 g) gives 193 calories. A teaspoon of olive oil or sesame oil adds a great flavor.

1 cup of cooked barley with:

  • 30 g beef and 50 g vegetables gives you 375 calories
  • 30 g chicken and 50 g vegetables gives you 354 calories
  • 30 g of chick peas and 50 g vegetables gives you 329 calories.

The following are examples of foods with low calories, sodium and fat but loaded with more nutrients, to keep you fit.

Breakfast for busy mornings

  • Hummus, veggie and pesto sandwich
  • Grilled chicken with light mayonnaise whole meal sandwich
  • Tuna and alfalfa with avocado spread sandwich

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  • Mixed vegetable noodles
  • Whole wheat tortilla wrap with egg and cheese

Healthy Lunch box 

  • Mushroom and chicken stir fry with rice
  • Beef and broccoli stir fry with brown rice
  • Quinoa mango salad Mixed vegetable salad with lemon, mint and honey dressing with whole meal pasta
  • Black pepper chicken with bean curd with  noodles
  • Celery, bean curd, red bell pepper stir fry with chili flakes and black pepper with rice



  • Vegetable rice (1/2 cup rice and ½ cup vegetables, like carrot, spinach, broccoli, cauliflower, mushroom, peas, raw mango)

Dinner delights

  • Mixed vegetable and bean curd clear soup with rice
  • Rice with yellow bean and spinach
  • Mixed vegetable curry with roti
  • Okra with garlic and onion stir fry with rice
  • Steamed fish with lemon and ginger and rice

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  • Baked fish with rosemary and pepper with mashed potato
  • Whole meal spaghetti with seafood and basil
  • Eggplant sandwich with fruit salad and yogurt



To make your meal healthier focus more on whole meal, lean protein, healthy fats, fiber, low-fat dairy, fruits and vegetables and nuts. Cooking meat with equal amount of vegetables is a great idea to keep you full for longer. For example, French beans with diced chicken an excellent vegetable cum meat dish for dinner. For vegetarian instead of chicken either bean curd or mushrooms can make a colorful dish.

Exercise, of course every day minimum 30 mins.

To burn 130 calories, you can either:

  • walk for 30 mins or
  • cycle for 17 mins or
  • jog for 15 mins or
  • swim for 15 mins.

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Power Your Brain

Controlling the risk factors of chronic disease, like heart disease and diabetes with healthy food and regular physical activity will help us keep our brain active and healthy. Physical activity along with healthy foods will strengthen the brain cells, especially the memory and learning.

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Higher the amount of trans fats, saturated fats, refined carbohydrates, higher the risk of ischemic stroke.  Besides that, excess salt intake increases the blood pressure and stroke risk.

Free radicals in the bloodstream will strike and sabotage our cells. Prolonged exposure of free radicals will reduce the flexibility and harden the arteries  that eventually elevates blood pressure. Furthermore these free radicals will damage the brain cells and impede the message transmission. It is cut-clear that free radicals will fast forward our aging process and if we don’t grapple this, we are likely to experience age-related memory loss, skin wrinkles, stiff joints and hardening of arteries.

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Fortunately we have plenty of foods loaded with powerful antioxidants, available in the market. These strong antioxidants will interact with free radicals and prevent the cell damage.  Polyphenols, named anthocyanins, found in berries and dark pigmented fruits and vegetables help slow cognitive decline through their powerful antioxidant and anti-inflammatory properties.

People who enjoy food rich in fruits & vegetables, nuts, whole grains, fish and unsaturated fatty oils are less likely to have ischemic stroke and depression than those who consume high meat and dairy foods.

Foods rich in vitamins, minerals, antioxidants and phyto-nutrients will protect our brain cells from oxidation and free radical damage.

Complex carbohydrates, in starchy foods like wholegrain breads, pasta and rice releases energy slowly that helps brain to function in a stable way. For better concentration and mental performance whole grains are better than refined foods.

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Spinach, mustard greens, parsley, avocado, olives and broccoli are good sources of vitamin E. Spinach and broccoli are also rich in folate and Swiss chard is high in Vitamin E and also Vitamin C, a powerful anti oxidant. Beet is an excellent root vegetable rich in nitrates that increases blood flow to the brain.


Papaya is a good source of Vitamin A one of the powerful antioxidants. Citrus fruits, Kiwi, Mango and Strawberries  are rich in Vitamin C.  In addition strawberries are rich in folate and mango is loaded with Vitamin A. Pineapple is another fruit rich in vitamin C and in addition it contains bromelain, an enzyme that acts as a natural anti-inflammatory.

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Fiber just keeps our brain function at its best. We all know that our brain operates on sugar. But the sugar must be delivered in a very stready stream  and in the right amount. Flooding the blood with sugar, our brain gets overwhelmed. Fibrous food will help release the sugar in our blood gradually.

Dark green leafy vegetables, whole grains, nuts & seeds, peas & beans are rich in fiber and in addition they are good sources of magnesium that protects from age-related memory loss.


Our human brain is 60% fat. Trans fat is bad for the brain because it will interrupt the functions of the essential fatty acids. Omega 3 that promotes healthy heart also helps our brain. DHA, one of the omega fatty aids, is the primary structural fatty acid of the brain that promotes communication between cells and message transmission. Omega-3 fatty acids in fish like salmon, herring, tuna sardines, can help fend off numerous brain diseases. Trans fat is bad for the brain because it will interrupt the functions of the essential fatty acids. Processed foods and commercial chocolates, margarines, shortening, baked goods are high in trans-fat.

Look through the labels before purchasing the products.

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Tryptophan & Tyrosine

Neurotransmitters are the messengers that carry brain signals. Tryptophan and tyrosine are few among the components of neurotransmitter. Tryptophan is an anxiety calmer and sleep promoter and Tyrosine is a metabolism booster and anti-depressant.  Seafood, lean meat, eggs, soy, pumpkin seeds, sesame seeds and dairy products are good sources nuerotransmitter-building foods. Grass-feed lean red meat are also is rich in vitamin B-12 that is vital for the brain function and iron that help transport oxygen throughout the body and to the brain.


Be sure to drink water at regular intervals. Our mental energy is decreased even if we are slightly dehydrated . Dehydration causes fatigue and impairs memory. Drinking water, at least 2 litres every day, will keep our body and brain hydrated.  Drinking tea with low-calories will improve your arteries. The polyphenols in tea exhibits antioxidant properties. Consider sipping different types of teas like-English tea, Green tea, Peppermint tea, for both black and green provide different beneficial compounds.


Dark chocolate, as  we all know is associated with a positive influence on mood. In addition the dark chocolate help scavenge free radicals through catechin a group of plant polyhphenols.

Antioxidant-rich foods

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Vitamin C

Citrus fruits, Berries (strawberries, blueberries, cranberries), Dragon fruit, Dark green vegetables, Cabbage, Broccoli, Bell peppers.

Vitamin A

Carrot, Squash, Sweet potatoes, Tomatoes, Peaches, Mangoes, Papaya, Apricots, Cantaloupe

Vitamin E

Nuts, Seeds, Wheat germ, Whole grains, Vegetable oil, Fish, Green leafy vegetables


Eggs, Chicken, Red meat, Shell fish, Whole grains, Mushroom


Tomatoes, Guava, Grapefruit, Watermelon, Guava

Regular physical activity and healthy food  help reduce inflammation, oxidative stressadn other vascular risk factors such as high blood pressure all of which have a role in increasing the risk for brain and heart diseases.

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Prevent: Diabetes complications

Prevention of Diabetes complications.

Get your blood glucose checked for pre-diabetes if you are:

45yrs or older and overweight/not overweight

Under 45yrs, but overweight are at increased risk for diabetes.

Checking for prediabetes is more important because the symptoms are not obvious and you may not know that you have them and often, it goes untreated.

If you have pre-diabetes it means you might get type 2 diabetes soon or later in future and you are at high risk to get heart disease or stroke.

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Delay or prevent type 2 diabetes

Do you know that 30 minutes a day of moderate physical activity along with a 5-10% weight loss produced a 58% reduction in diabetes!

If you weigh: Losing 5-10% is
150 pounds (68 kg) 8-15 pounds (3.5 kg- 7kg)
175 pounds (79 kg) 9-18 pounds  (4 kg- 8 kg )
200 pounds (91 kg) 10-20 pounds ( 4.5kg – 9kg)
225 pounds (102 kg) 11-23 pounds ( 5 kg – 10.5kg)
250 pounds (113 kg) 13-25 pounds  (6 kg – 11 kg)
300 pounds (136 kg) 15-30 pounds  (7kg -14 kg)


You can prevent or delay type 2 diabetes with nutritious eating, regular physical activity, and moderate weight loss and balancing them is the cornerstone of prevention.

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Nutritious eating is limiting saturated fats (butter, cheese, fatty meats), cutting back on total amount of fat (less oils, salad dressing, fried foods), eating more fiber, eating fruits and vegetables along with each meal.

Regular, moderate physical activity, 30 mins a day, will help you to reduce weight gradually. Brisk walking (aim for 10,000 steps a day), bicycling, jogging, dancing every day will keep your sugar level under control.

Regular physical activity will help lower your blood glucose, blood pressure, and cholesterol. It strengthens your heart, lung, and circulatory systems, strengthens bones, increases muscle tone and stamina and improves your sleep, decreases stress, improves blood flow to your brain and keeps you happy.

Reducing calories and increasing physical activity must go hand-in-hand. Weight loss happens when your energy output (activity) is greater than energy input (calories).

You have to burn 3,500 calories to lose 1 pound (0.45kg)! A combination of meal planning and physical activity is most successful.

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Tips for Heart-Healthy Eating

  • Eat breakfast
  • Eat smaller portions
  • Choose non-fat or low-fat dairy products
  • Choose lean meats
  • Remove the visible fat from meat
  • Enjoy leafy vegetables along with whole grains and lean meat or beans
  • Snack in between meals

Tips to increase your activity

  • Be active every day
  • Take stairs instead of elevator
  • Take 5-10 minute walk after each meal
  • Go dancing, cycling with family or friends

Monitor your success

  • Keep a diary of your eating and physical activity
  • Track your weight loss
  • Be patient and don’t give up

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