Tips to avoid Diabetes must read and SHARE

Regular exercise

Regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This keeps your blood flowing smoothly, which also decreases your risk of cardiovascular diseases

Avoid unhealthy food like fat food and junk food

Junk food is the type of food which has no nutritional value and is high in calories and also poses health hazards. The good taste of junk food comes from hydrogenated fats. These fats lead to obesity, atherosclerosis, hypertension, diabetes and heart diseases. Consumption of junk food increases the risk of diabetes to a great extent and should be avoided to the maximum..

Annual blood sugar estimation after age of 35

This would help an individual keep a check on the blood sugar count thus making him/her aware of how much to cut on food and exercise on a regular basis. This would make a person conscious of his eating habits and exercise regime by taking adequate steps to control high blood sugar levels.

Management of stress/change in lifestyle

Stress management has become extremely relevant in today's times as it the catalyst for many diseases specially diabetes. Managing stress levels among adults is extremely important and regular exercise and yoga can be the best way to do it. Life style changes such as continuous travel and irregular work hours can affect the normal functioning of the body leading to lifestyle diseases, diabetes being one of them. If diagnosed with diabetes, inspect your feet daily and seek early care if you get a foot injury. Modern Wound Dressings with antimicrobial properties like Aquacel Ag, which is made up of Patented Hydrofiber Technology with ionic silver, have played a pivotal role in treatment of chronic foot ulcers.

Maintain weight as per your height (Height in cms- 100 + your weight in kgms.)

If all the aforementioned steps are taken care of maintain correct weight should not be a problem. Obesity and diabetes go hand in hand hence maintain weight is a key part of preventing the onset of diabetes. Weight can be checked by eating right and exercising every day and also by limiting the amount of food intake. One should strictly avoid over eating as it causes problems like weight gain and obesity.

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Steps to prepare Garlic fried rice

Ingredients:

• 300g rice
• 10 cloves garlic
• 2 spring onions
• 2 medium carrots
• 1 medium capsicum (green bell pepper)
• 1 ½ tbsp. refined oil
• 1 tsp light soya sauce
• 1 tsp vinegar
• 1 ½ tsp salt
• 1 tsp white pepper powder

Recipe Method:

1. Wash and soak the rice for ten minutes. Meanwhile put 2 liter water to boil in a pan. When the water comes to a boil, add the rice and cook the rice. Remove the rice when ¾th cooked. Drain and set aside to cool.
2. Finely dice the carrots and the capsicums. Finely slice the spring onion bulbs and the greens separately. Mince the garlic.
3. Heat oil in a wok. Add the crushed garlic and saute till golden brown in color. Add the sliced onions, carrots and the capsicums and stir fry over high heat for 2 minutes. Add the rice, oniongreens, soy sauce, vinegar, white pepper powder and stir fry over high heat for 3 minutes.

Serve hot.

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Sicy Fish in coconut sauce Recipe

Ingredients: 

300g Mackerel, 2 tsp Rapeseed oil, 1 tsp Mustard seeds, 9-10 Fresh Curry leaves, 1 tsp Urad dal (Split black gram), 1 tsp Chana dal (Split Bengal gram) 3-4 nos. Dried Red Chillies, 1 tsp Turmeric powder, 100g Onions (finely sliced), 100g Tomato (cut into juliennes), 300 ml low fat, Coconut milk, 1 tsp Lemon juice

Recipe Method:

 Heat oil in a kadhai (heavy bottomed pan) and add mustard seeds. When the mustard seeds pop, add the curry leaves and both the dals. Fry until dals are golden in colour. Mix in the red chillies, turmeric and onion and saute until the onions are pink. Add the tomatoes and coconut milk and bring to a boil stirring continuously. Add the Mackerel and simmer until Mackerel is cooked through and the sauce has slightly thickened. Add lemon juice and remove from the heat. Season.

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Fish salad, vanilla creme brulee recipe

Ingredients:

• Prawn - 60gms
• Calamari - 40gms
• River Sole - 60gms
• Pok Choy (Chinese cabbage) - 30 Gms
• Fresh red chilli - 10gms
• Fresh green chilli - 10gms
• Red bell pepper - 100gms
• Yellow bell pepper - 100gms
• Capsicum - 100gms
• Sugar- 20gms
• Salt - 5gms
• Garlic - 20gms
• Rice wine - 30ml
• Lime juice - 20ml

Method: 

- De-vein the prawns and wash properly

- Take prawns, Calamari and river sole and boil them together for 15 minutes on medium flame

- Refrigerate the boiled seafood

- Wash all vegetables and dice them

Dressing:

- Finely chop garlic. Add lemon juice, salt, sugar and rice-wine

- Whisk all ingredients mentioned above

- Serve chilled

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Steps to prepare Pepper Chicken Roast Recipe

Ingredients:

• 1 kg chicken, washed and cut into medium sized pieces
• 1″ cinnamon stick
• 1 cardamoms
• 2 cloves
• 7-8 whole pepper corns
• 10-12 curry leaves
• 2 large onions, finely sliced
• 1 tbsp ginger garlic paste
• 3-4 green chillis, slit
• 1/2 tsp turmeric pwd
• 1 tsp freshly ground pepper pwd
• salt to taste
• 2 tbsps oil
• Roast and make a paste:
• 5-6 curry Leaves
• 3 shallots or a small onion, sliced
• 1/2 cup grated coconut
• 10-12 pepper corns
• 3/4 tbsp coriander seeds
• 1/2 tsp fennel seeds
• 3 cloves
• 2 cardamoms
• 1″ cinnamon
• pinch of nutmeg

Steps to prepare:

1 Heat one and a half tbsps of oil in a heavy bottomed vessel, add cardamom, cloves, cinnamon stick and pepper corns and saute for a few secs. Add the curry leaves and saute till crisp.

2 Add the sliced onions and saute till transparent, approx 5-6 mts. Add ginger garlic paste and saute for 4 mts. Add turmeric pwd and pepper pwd and combine well. Add the chicken and cook on high for 4 mts. Reduce flame, add salt, place lid and simmer till chicken is almost cooked.

3 Heat half a tbsp of oil in another cooking vessel, add curry leaves, coriander seeds, fennel seeds, pepper corns, cardamom, cloves, cinnamon and nutmeg and saute for 3 mts on low flame. Next add the sliced shallots and saute for 2 mts. Add the grated coconut and saute on low flame for 4 mts. Turn off heat and cool. Grind to a paste without adding water.

4 Add this paste to the three fourth cooked chicken and combine well. Add few tbsps of water if the curry is too dry. Otherwise there is no need to add water. Place lid and cook for 5 mts. Now increase flame, and toss the contents for 2-3 mts. Lastly sprinkle some kasuri methi, combine well and turn off heat.

5 Serve hot with rotis or rice.

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