Health Tips

Mediterranean salad is very tasty and prepared very quickly and serve as a main meal and One of the dishes that really screams summer is a good and delicious bowl of salad

This is nutritious and emphasizes whole, plant-based foods (fruits, vegetables, nuts, seeds, legumes, and whole grains), lean protein, and unsaturated fats.

 As well as, the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging.

Besides this, All you have to do is chop all the ingredients, make the dressing, and then mix everything together right before you serve it. 

Ingredients for Mediterranean salad

• 1 medium head lettuce, cut into thin strips
• 1 medium cucumber, chopped
• 1/2 cup tomatoes, chopped
• 1 cup no-salt-added chickpeas, rinsed and drained
• 1/2 medium red onion, finely sliced
• 2 tablespoons extra-virgin olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon pepper
• 1/2 cup Yam
• 1/2 cup tofu

Method

1. Firstly, In a large bowl, gently toss the lettuce, cucumber, tomatoes, chickpeas, onion, yam
2. Secondly, In a small bowl, whisk together the oil, garlic powder, and pepper.
3. Third and last is to Pour the dressing over the salad, tossing to combine.
4. Finally, serve this yummy salad

Tips

• Although ,I recommend using seedless cucumbers, so you don’t have to remove the seeds.
• Also ,You can replace lemon juice (sqeeze)
• You can also use fresh dill or fresh mint. 
• Store the Mediterranean salad for up to 4 days in the fridge in an airtight container. 

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Spinach is a superstar among green leafy vegetables and aids so many health problems.

Spinach is full of insoluble fibre which helps in weight loss.

Due to its antioxidant abilities, Vitamins C, E, and A are great for your skin.

To fight against skin problems ,spinach is best source add it to your everyday diet By eating spinach, you’re just cleaning your skin from the inside out!

Spinach salad is very healthy and nutritious recipe full of all essential nutrients , vitamins and minerals and you can also add this salad to lunch as well as for dinner !

Moreover ,this salad bowl ingredients are more helpful in balanced diet and make you fit

As well as ,Spinach is packed with vitamin K for bone health and brain function, flavonoids to fight cancer and inflammation, and antioxidants that are thought to prevent a number of health conditions.

This recipe will help you reducing weight as well as keep you full

Also improving memory; helping manage diabetes; and reducing the risk of developing cancer and diseases of the heart and eyes.

 Quick to prepare, customizable, and is the perfect side salad to any meal!

Ingredients for spinach salad bowl recipe

• 5-10 Pickled beets
• 2 tablespoon Balsamic glaze(vinegar)
• 1/4 cup Sunflower seeds
• 1/3 cup Goat cheese
• 1 cup chopped Tomatoes
• 1 cup Corn
• 1 cup chopped Onions
• 7-8 cup chopped spinach
• 3-4 Chopped mushrooms

Method

• Firstly, In a large salad bowl, add spinach, tomatoes, cucumber, mushrooms and sunflower seeds
• Then add pickled beets and mix
• Secondly, In a small jar, add olive oil, balsamic vinegar, and soy sauce(optional).
• Then, screw on lid tight and shake until well mixed.
• Finally, pour dressing over salad before serving and toss gently.
• Lastly, serve immediately !

Tips

• Moreover, you can store this salad in air tight container in refrigerators’ for a week also
• Although, Lemon juice or red wine vinegar are a good substitute for apple cider vinegar.
• Toasted almonds or walnuts add additional crunch.

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Spinach chicken salad is very healthy and nutritious recipe full of all essential nutrients , vitamins and minerals and you can also add this salad to lunch as well as for dinner !

Moreover ,this salad bowl ingredients are more helpful in balanced diet and make you fit

As well as ,Spinach is packed with vitamin K for bone health and brain function, flavonoids to fight cancer and inflammation, and antioxidants that are thought to prevent a number of health conditions.

Besides,the chicken with its much needed protein and iron, and this salad provides a complete meal.

This recipe will help you reducing weight as well as keep you full

Also improving memory ,helping manage diabetes; and reducing the risk of developing cancer and diseases of the heart and eyes.

Ingredients for making spinach chicken salad bowl

• 1 -1/2 cup chopped Chicken
• 5-10 Pickled beets
• 2 tablespoon Balsamic glaze(vinegar)
• 1/4 cup Sunflower seeds
• 1/3 cup Goat cheese
• 1 cup chopped Tomatoes
• 1 cup Corn
• 1 cup chopped Onions
• 7-8 cup chopped spinach

Method

• Firstly, Heat a small skillet over medium-high heat.
• Secondly, toast sunflower seeds in hot skillet until lightly browned and fragrant, 3 to 5 minutes.
• Then,put spinach into a large salad bowl; top with seeds, tomatoes, chicken, corn kernels, and goat cheese.
• Afterward, add pickled beets with onions and mix well
• Beat Balsamic glaze vinegar, olive oil, and together in small bowl until smooth
• Lastly, season with salt and pepper.
• Finally ,Drizzle dressing over the salad and toss lightly to coat.

Advice

• Although you can use Feta cheese in place of goat cheese.
• Also, You can use fresh or frozen corn kernels.
• Besides ,Depending on your personal taste you can add black pepper for garnishing
• Add a little at a time until you’re happy with it.

Nutritional values

Calories	441kcal
protein	26gms
carbs	17gms
cholesterol	30gms

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Avocado green salad is very delicious and filling salad and full of nutritious ingredients also provide nutrients that are essential for the health of immune system .

Fresh avocado salad recipe makes a healthy side dish that pairs nicely with Chopped fruits and vegetables are tossed in a tasty cilantro lime dressing.

Moreover, Everything comes together in just 30 minutes on!

As well as It’s rich in antioxidant-rich nutrients that are linked to improved heart, skin, and eye health also you can easily add it to your diet in a salad.

Besides, Avocados are rich in fiber, which is essential for a healthy digestive system.

Also,Some evidence suggests that consuming avocados may benefit the health of the gut by improving bacterial diversity and reducing fecal bile acid concentration.

Ingredients for avocado green salad

• 2 -3 Avocado
• 1 cup spinach
• 1 cup Onions
• Celery
• Cucumber
• Pickle
• Lettuce with ranch dressing
• 1 tablespoon avocado oil
• Salt
• Black pepper

Method

• Firstly, Cut the avocados in half lengthwise, twist to separate the halves. Remove the pits, then cut them into about ¾-inch,Transfer to a large serving bowl.
• Also,cover with plastic wrap or foil if not used right away.
• Then ,to the bowl of avocados, add the cucumbers, tomatoes, radish, red onion, and celery .
• Meanwhile, cover and set aside.
• Afterward,in a medium bowl, whisk together lime zest, lime juice, lettuce ,pickle, salt, and black pepper.
• Then, slowly drizzle in the avocado oil, consistently whisking until a thickened dressing is formed.
• Finally,taste and season with more salt and pepper as desired.
• Lastly,drizzle the dressing over the salad Garnish with cilantro and serve immediately.

Advice

• You can also add other cruciferous vegetable for more nutrients
• And also you can add some chatpata healthy masala as per taste in very small quantity
• Despites this, you can also add some fruits with low glycemic index
• Also you can store this salad for a day in air tight container in refrigerators

Nutritive values(per serving)

Energy	460
Proteins	10gms
crabs	30gms
Cholesterol	0
Dietary fiber	15gms

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Angry salad is a delicious refreshing yummy and healthy recipe and is full of nutritional benefits this salad provides lots of vitamins and minerals supplements and as well as provides lots of fibre content and is really helpful in weight loss management , you can take this salad with tasty juices also and can prepared in lunch as well as dinner so just try it once and see how much effective it is !

As we know salad is very important to our health and can fight for illness, fatigue etc. so this recipe and its ingredients provide you lots of benefits

Ingredients for Angry salad recipe

• 1 Green pepper
• 1 Red onion
• 1Cucumber
• 1Tomato
• 1Chilies
• 1 tablespoon Olive oil
• 1 Carrots

Method

1. Carefully plunge the tomatoes into a pan and of fast-boiling salted water for exactly 30 seconds, scoop out with a sieve and run under cold water.
2. Line up the Green pepper, Red onion and cucumber remove just the stalk ends and place in the boiling water for 4 minutes.
3. Meanwhile, pick the mint leaves, putting the baby leaves aside for garnish(optional)
4. then finely cut the chilies.
5. Pinch and peel away the tomato skins, reserving the flesh
6. Placing the pan back on a medium heat.
7. Drizzle in 1 tablespoon of olive oil then add the chili, onion, carrots Fry for 2 minutes, add the tomatoes, cucumber simmer for 4 minutes, stirring regularly to break up the tomatoes.
8. Taste and season to absolute perfection with sea salt and black pepper, then spoon on to a platter along with any tasty juices.
9. Scatter over mint leaves, and serve with hot toast.

Advice

• Although you can also add any other vegetable of your choice
• You can also store this salad for 2 days in air tight container in refrigarators
• As well as you can garnish with Celery leaves ,any other salad masalas for better taste

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What is HbA1c ?

HbA1c is your average blood glucose (sugar) levels for the last two to three months. If you have diabetes, an ideal HbA1c level is 48mmol/mol (6.5%) or below.

What does HbA1c mean?

HbA1c is what’s known as glycated haemoglobin. This is something that’s made when the glucose (sugar) in your body sticks to your red blood cells. Your body can’t use the sugar properly, so more of it sticks to your blood cells and builds up in your blood. Red blood cells are active for around 2-3 months, which is why the reading oh HbA1c is taken quarterly.

A high HbA1c means you have too much sugar in your blood. This means you’re more likely to develop diabetes complications.

People who have diabetes need this test regularly to see if their levels are staying within range. It can tell if you need to adjust your diabetes medicines.

What Is Hemoglobin?

Hemoglobin is a protein found in red blood cells. It gives blood its red color, and its job is to carry oxygen throughout your body.

What is a HbA1c test?

The hemoglobin A1c (HbA1c) test measures the amount of blood sugar (glucose) attached to your hemoglobin. It is an important blood test that gives a good indication of how well your diabetes is being controlled. Most people will have the test every three to six months.

Few people needs this test often like in pregnancy And some people will need the test less often, usually with controlled blood glucose levels.

An HbA1c test is also used to diagnose diabetes, and to keep an eye on your levels if you’re at risk of developing diabetes (you have prediabetes). The test is sometimes called haemoglobin A1c or just A1c.

How the Test Works

The sugar in your blood is called glucose. When glucose builds up in your blood, it binds to the hemoglobin in your red blood cells. The A1c test measures how much glucose is bound.

Red blood cells live for about 3 months, so the test shows the average level of glucose in your blood for the past 3 months. If your glucose levels have been high over recent weeks, your hemoglobin A1c test will be higher

Your HbA1c results

You should get the results quickly. The result of this test lets your healthcare team know if they need to change your treatment or medication to help you manage your levels better.

And your HbA1c can change for lots of reasons, including:

• if you’re unwell
• if you’re taking other medicines, like steroids
• changes in lifestyle
• if you’re feeling very stressed or you’re depressed.

Diagnosing Prediabetes or Diabetes

Normal	Below 5.7%
Prediabetes	5.7% to 6.4%
Diabetes	6.5% or above

What is a normal range for an HbA1c test ?

If you have diabetes, an ideal HbA1c level is 6.5% or below.

What should be the normal range if we are at risk of developing diabetes ?

There are different target HbA1c levels for people at risk of developing type 2 diabetes. If you’ve been told you’re at risk, your target level should be below 6%.

Why would I need this test ?

The test for HbA1c is used to diagnose and monitor diabetes. For people who have diabetes, the test is used to indicate how well the diabetes has been controlled over the last few months. People with diabetes are advised to have this test every 3 to 6 months, or more frequently if it is not under control. This is important. The higher the HbA1c, the greater the risk of developing complications such as problems with your eyes and kidneys.

Who Should Get an A1C Test, and When?

Testing for diabetes or prediabetes:
Get a baseline A1C test if you’re an adult over age 45—or if you’re under 45, are overweight, and have one or more risk factors for prediabetes or type 2 diabetes:

• If your result is normal but you’re over 45, have risk factors, or have ever had gestational diabetes, repeat the A1C test every 3 years.
• If your result shows you have prediabetes, talk to your doctor about taking steps now to improve your health and lower your risk for type 2 diabetes. Repeat the A1C test as often as your doctor recommends, usually every 1 to 2 years.
• If you don’t have symptoms but your result shows you have prediabetes or diabetes, get a second test on a different day to confirm the result.

Understanding your results

If you have not previously been diagnosed as having diabetes, an HbA1c of 6.5% or more can indicate that you do have diabetes. And if your level is lower than this, you might need other tests to check whether you have diabetes or not.

If you do have diabetes, your doctor will usually aim for an HbA1c of 6.5-7%. And If the HbA1c is higher than the target range, your doctor may consider changing your treatment or closer monitoring.

There are some medical conditions, such as anaemia, that change red blood cells and affect your HbA1c result.

How to lower your HbA1c levels

If your levels have gone above your target since your last check, it’s understandable to be worried. Even a slightly high HbA1c level puts you more at risk of developing serious complications in your body. But knowing your numbers and what that means is an important and good first step – now you need to know how to lower them.

• Your Doctor may need to review your medication and increase the dose or try a new one.
• Get more active – moving more is good for everyone, but it can specifically help to bring down your HbA1c levels.
• Consult your Dietitian/ Nutritionist get advice on balanced, healthy eating.
• Stop smoking – smoking makes it harder for blood to flow around your body. 

Management

Keeping your blood sugar levels within the range recommended by your doctor or Dietitian can be challenging. That’s because many things make your blood sugar levels change, sometimes unexpectedly. Following are some factors that can affect your blood sugar levels.

1. Food

Healthy eating is a corner stone of healthy living — with or without diabetes. But if you have diabetes or elevated sugar level , you need to know how foods affect your blood sugar levels. It’s not only the type of food you eat, but also how much you eat and the combinations of food types you eat.

What to do:

• Learn about carbohydrate counting and portion sizes. A key to many diabetes management plans is learning how to count carbohydrates. Carbohydrates often have the biggest impact on your blood sugar levels .Learn what portion size is appropriate for each food type. Simplify your meal planning by writing down portions for foods you eat often. Use measuring cups or a scale to ensure proper portion size and an accurate carbohydrate count.
• Make every meal well balanced. As much as possible, plan for every meal to have a good mix of starches, fruits and vegetables, proteins, and fats. Pay attention to the types of carbohydrates you choose. Some carbohydrates, such as fruits, vegetables and whole grains, are better for you than others. These foods are low in carbohydrates and have fiber that helps keep your blood sugar levels more stable.
• Coordinate your meals and medications. Too little food in proportion to your diabetes medications — especially insulin — may result in dangerously low blood sugar (hypoglycemia). Too much food may cause your blood sugar level to climb too high (hyperglycemia). Talk to your diabetes health care team about how to best coordinate meal and medication schedules.
• Avoid sugar-sweetened beverages. Sugar-sweetened beverages tend to be high in calories and offer little nutrition. And because they cause blood sugar to rise quickly, it’s best to avoid these types of drinks if you have diabetes.

2. Exercise

Physical activity is another important part of your diabetes management plan. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently. These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities — such as housework, gardening or being on your feet for extended periods — can improve your blood sugar.

What to do:

• Talk to your doctor about an exercise plan. Ask your doctor about what type of exercise is appropriate for you. In general, most adults should get at least 150 minutes a week of moderate aerobic activity. Aim for about 30 minutes of moderate aerobic activity a day on most days of the week.If you’ve been inactive for a long time, your doctor may want to check your overall health before advising you. He or she can recommend the right balance of aerobic and muscle-strengthening exercise.
• Keep an exercise schedule. Talk to your doctor about the best time of day for you to exercise so that your workout routine is coordinated with your meal and medication schedules.
• Stay hydrated. Drink plenty of water or other fluids while exercising because dehydration can affect blood sugar levels.
• Be prepared. Always have a small snack or glucose tablets with you during exercise in case your blood sugar level drops too low. Wear a medical identification bracelet.

3. Alcohol

The liver normally releases stored sugar to counteract falling blood sugar levels. But if your liver is busy metabolizing alcohol, your blood sugar level may not get the boost it needs from your liver. Alcohol can result in low blood sugar shortly after you drink it and for as long as 24 hours afterward.

What to do:

• Get your doctor’s OK to drink alcohol. Alcohol can aggravate diabetes complications, such as nerve damage and eye disease. But if your diabetes is under control and your doctor agrees, an occasional alcoholic drink is fine.Moderate alcohol consumption is defined as no more than one drink a day for women of any age and men over 65 years old and two drinks a day for men under 65. One drink equals a 12-ounce beer, 5 ounces of wine or 1.5 ounces of distilled spirits.
• Don’t drink alcoholic beverages on an empty stomach. If you take insulin or other diabetes medications, be sure to eat before you drink, or drink with a meal to prevent low blood sugar.
• Check your blood sugar level before bed. Because alcohol can lower blood sugar levels long after you’ve had your last drink, check your blood sugar level before you go to sleep. If your blood sugar isn’t between 100 and 140 mg/dL (5.6 and 7.8 mmol/L), have a snack before bed to counter a drop in your blood sugar level.

4. Menopause

Changes in hormone levels the week before and during menstruation can result in significant fluctuations in blood sugar levels.

What to do:

• Look for patterns. Keep careful track of your blood sugar readings from month to month. You may be able to predict fluctuations related to your menstrual cycle.
• Check blood sugar more frequently. If you’re likely approaching menopause or experiencing menopause, talk to your doctor about whether you need to monitor your blood sugar level more often. Symptoms of menopause can sometimes be confused with symptoms of low blood sugar, so whenever possible, check your blood sugar before treating a suspected low to confirm the low blood sugar level.

Most forms of birth control can be used by women with diabetes without a problem. However, oral contraceptives may raise blood sugar levels in some women.

5. Stress

If you’re stressed, the hormones your body produces in response to prolonged stress may cause a rise in your blood sugar level. Additionally, it may be harder to closely follow your usual diabetes management routine if you’re under a lot of extra pressure.

What to do:

• Look for patterns. Log your stress level on a scale of 1 to 10 each time you log your blood sugar level. A pattern may soon emerge.
• Take control. Once you know how stress affects your blood sugar level, fight back. Learn relaxation techniques, prioritize your tasks and set limits. Whenever possible, avoid common stressors. Exercise can often help relieve stress and lower your blood sugar level.
• Get help. Learn new strategies for coping with stress. You may find that working with a psychologist or clinical social worker can help you identify stressors, solve stressful problems or learn new coping skills.

If you’re having trouble keeping your blood sugar level in your target range, ask your Medico and para medico health care team for help.

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Oats dry fruits laddu recipe is prepared in quick and simple steps as mentioned in the recipe given below , oats dry fruit laddus are full of nutrients, vitamins and mineral supplements .

As well as, Oats dry fruits laddu maintains weight and good for eye health. 

Oats dry fruit laddu is made from nuts and jaggery so is good to boost immunity as well as,

It taste same as the dry fruits laddus and besides this it is very easy to make and can be store for long

Oats laddus can be kept for longer and is full of energy to eat in the morning as well as in the night

Despites this, oats laddus are very very good sweet for festivals and to make yourself protected against diabetes

Currently ,Oats plays very important role in our day to day life as doctors advices to take oats instead of taking daliya, khichdi etc as Oats fulfil all beneficial requirements of a metabolism

These delicious healthy oats laddu scores a 10/10 on the nutrient scoreboard, as fibre-rich oats help lower cholesterol while jaggery and sesame seeds boost your iron levels.

Ingredients for Oats dry fruit laddus

• Powdered oatmeal
• Ghee
• Dry fruits
• Desiccated coconut
• Jaggery powder/palm sugar/sugar

Method

• Firstly,Heat a pan and dry roast oatmeal flour for 10 minutes on low flame
• Keep stirring to avoid burning the flour.
• Then,add ghee to it and mix well.
• Now,add the dry fruits and desiccated coconut.
• Turn off the heat and Add powdered jaggery or sugar as per your choice.
• Mix it well for few minutes using a steel spoon.
• Make equal sized laddoo or balls out of it before the mixture will cool completely.
• Store ladoos in an airtight container.

Advice

1. You can also add 2 tbsp of roasted sesame seeds or khus-khus or roasted and ground peanuts in the recipe for a change.
2. Also, In that case you need to adjust the sweetness by adding extra sugar if needed.
3. Therefore this recipe is completely different and easy so add sugar,ghee,amount and varieties of dry fruits according to your wish.

Nutritive values (Per laddu)

Energy	100 K Cal
Protein	3 g
Carbohydrates	12 g
Fiber	1.7 g

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