General

 

General food

 

General Health Tip

 🌷General health tip:

🌻Hot water  drinking  is good for  throat. 

🌻 Virus-- like Corona  is hidden behind the paranasal sinus of  nose for 3 to 4 days. 

🌻 This hot water   does not reach there.

🌻 After 4 to 5 days this virus that was hidden behind the paranasal sinus of the nose reaches  lungs. 

🌻Then trouble of  breathing begins

🌻 IT is very important to take steam, which reaches the back of  paranasal sinus.

🌻 At 40°C, this virus becomes disabled i.e. paralyzed. 

🌻At 60°C this virus becomes so weak that any human immunity system can fight against it. 

🌻At 70°C this virus dies completely.

🌻One who stays at home should take steam once a day. 

🌻If you go to the market to buy vegetables, take it twice. 

🌻Anyone who meets some people or goes to office should take steam 3 times.

Time and Meals

 🌷Type 2 Diabetes:

🌻Time and Meals

Diet plan- try out- can alter according to your taste buds:

🌼6:30 AM

2 tsp methi seeds, soaked

1 glass of lukewarm water/ cinnamon sticks added warm water

🌼 8.30 AM

2 Millet Vegetable Cheela/3 medium Idli/Dosa-1 tsp green chutney

🌼 11.00 AM

1 glass of buttermilk

1 apple/ fruit ( mosambi)

🌼1.30 PM

1 cup Mixed Vegetable Salad

2 multigrain chapati 

OR 

1 chapati

 ½ katori / bowl brown rice

1 katori Methi Dal

1 katori Bhindi sabji/ any sabji with min carbohydrates

🌼4.30 PM

1 cup Lemon green tea without sugar/honey

1/4  cup Roasted Chana/ proteins

🌼 7.30 

1 katori/ bowl  sprouts salad

1 cup Mixed vegetable Daliya/ or only proteins

2 tsp Mint curd chutney

OR

🌼 8.30 

1 chapati

2 katori / bowlsPalak sabji

🌼 10 PM 

1/2 cup milk without Sugar

Safe to drink

 TYPE 2 DIABETES

🌷Safe to drink:

1. Water

2. Tomato juice

3. Unsweetened tea/ coffee.

🌷Drinks to avoid:

1. Regular soda

2. Energy drinks that contain sugar.

🌸

 Water

Water won’t raise your blood sugar levels. High blood sugar levels can cause dehydration. Drinking  water eliminates excess glucose through urine. Consume daily 9/ 13 cups per day.

Water + create some variety by:

• adding slices of lemon, lime, or orange

• adding herbs- mint, basil

• crushing fresh or frozen raspberries.

🌸

 Low-fat milk

Choose unsweetened, low-fat, or skim versions of milk. Add nuts and blend-chill and drink.

🌸

 Dark Chocolate 

Dark chocolate has calcium mix it with low-fat milk. This can be consumed after working out /physical activities / a gym. 

🌸

 Hot Chocolate

Mix 1 cup of low-fat milk with 2 squares of  dark chocolate, 1 teaspoon of vanilla, and a little cinnamon. 

🌸

 Chocolate Milk

Low-fat chocolate milk .Mix milk, 3 teaspoons of cocoa powder, and 2 tablespoons of the zero-calorie sweetener.

🌸

 Protein drink

Protein Chocolate Smoothie 

Cottage cheese, cocoa powder, and almond milk.

🌸

 Choc-coffee

Chocolate and coffee pairing- bitter sweet flavor --mixing 1 cup of brewed coffee with 1 tablespoon of cocoa powder, 2 tablespoons of low-fat milk, and a little of zero-calorie sugar substitute. 

🌸

 Coffee

2 to 3 cups per day--caffeinated and decaffeinated coffees- unsweetened. Without adding milk, cream, or sugar to decrease the overall calorie count and not to affect blood sugar levels.

🌸

 Sweet Tea/ iced tea

Tea with crushed fruit (raspberries/ Strawberries). Strain, chill and add no-calorie sugar substitute. 

🌸

 Chai Latte

Steep one or two chai tea bags in a cup of unsweetened almond milk or soy milk, and spice it up with cinnamon and black pepper for flavour.

🌸

 Tea

Drinking up to 3-4 cups a day might lower risk of type 2 diabetes. Choose green, black, or herbal tea, avoid added sugars. Create a refreshing taste with iced tea( chilled fragrant tea), with few slices of lemon/ jasmine green tea.

🌸

 Vegetable juice

Tomato juice or any vegetable juice alternative- blend of green leaf vegetables  or cucumbers with a 2-3 berries for a flavourful (contains   vitamins and minerals). 

🌸

 Lemonade

Mix water, fresh-squeezed lemons and ice for a refreshing beverage without a single carb or calorie in sight.

🌸

 Orange Juice

Blend with ice and  no added sugars/non sweeteners. The fiber keeps full. 

🌸

 Cocktail 

 Grape-Pineapple Mint and no added sugar.

🌸

 Cranberry juice 

Cran-Mango and Cran-Pineapple- only 2 grams of carbohydrates and 10 calories per serving, and provide cent percent of daily requirement for vitamin C.

🌸

 Sabza Seeds Cooler-ingredient in Faludas 

Teaspoon of Sabza seeds, wash and put them in water, coconut water, or iced green tea.Shake them a little. Add ice cubes; add rock sugar/ raw honey/ or jaggery powder.

🌸

 Fruits and Veggies Smoothie

A glass of fresh coconut water,   add a bowl of spinach, a piece of mango; a little bit of beetroot, blend away! Fresh smoothie ready. Mango adds some sweetness ,the spinach brings fibers, coconut water is to stay hydrated. 

OR Cucumber, Mint & Watermelon Smoothie 

OR berry smoothie------half a cup each of blueberries, strawberries, and banana. Blend with ice.

Do’s and Don’ts

 Type 2 Diabetes

*Do’s & Don’ts* 

🌸 *Vegetables* with nutrients and low in carbohydrates, which body quickly breaks down into glucose.

 *Do eat* : Spinach, tomatoes, green beans , cucumbers, broccoli, brussels sprouts, cauliflower, sweet potato,  asparagus. 

• *Don’t /Avoid* : Fried and breaded vegetables – they add extra calories, carbohydrates, and fat. 

 *Cooking tip* : roasting vegetables with olive oil, pepper, salt, and lemon juice. Opt for steamed or tawa-fried vegetables instead of deep-fried ones.

🌸 *Starches* -more vitamins, minerals, and fiber; 

 *Do eat:* Whole-wheat bread , rotis,and pasta, brown rice, and oats. 

• *Don’t / Avoid* : white rice, deep-fried foods and sweets like laddoos, halwas and rasgullas,.White bread, chips, and pastries.

 *Cooking tip:*  oatmeal for breakfast.

🌸 *Fruits* - low-calorie, high-fiber, nutrient-rich.

 *Do eat:* Small servings of peaches, apples, oranges, berries, kiwi.

 *Don’t / Avoid* : Jellies and fruit juices with added sugar.

 *Cooking tip:*  berries with unsweetened yogurt to make a tasty dessert.

🌸 *Dairy-* protein, calcium, vitamins, and minerals .

 *Do eat* : Unflavoured and low-fat yogurt, milk, and cheese; low-fat dahi, milk and paneer

 *Don't* / *Avoid* : Full-fat dairy products. 

 *Cooking tip:* Low-fat, plain yogurt is a healthy substitute for sour cream. 

 🌸 *Protein* 

 *Do eat:*  fish, tofu, beans, rajma, moong, soya beans, nuts.

 *Don't/Avoid* : Fatty cuts of meat and processed/frozen meat.

 *Cooking tip* : Trim visible fat from poultry and use a low-fat cooking method, such as roasting and boiling.

🌸 *Fats* 

*Do* : vegetable fats and oils such as sesame seed oil, olive oil, and mustard oil. 

 *Don’t: / Avoid* :  have saturated hydrogenated fats that come from animal products and plant oils.

Daily Consume

 *DAILY Consume:* 

🌷 *Curry leaves* -regularly chewing on empty stomach in the morning, the possibility of diabetes due to genetic factors can be reduced;  also have the ability to  reduce weight, so due to diabetes, the control of weight can be found on their weight gain problem.

🌷 *Fenugreek* - 25 grams to 100 grams daily, will remove hyperglycemia-excess of sugar.

 🌷 *Amla* -Indian gooseberry -vitamin C rich --mixing one spoon of juice with one cup of bitter gourd regularly for two months regularly, it stimulates langarhase cells and enhances the discharge of natural insulin.

🌷 *Lemon -* work to prevent diabetes; there is a risk of diabetes in the body due to a lack of Vitamin C. Grapefruit, orange, lemon, and lime acts like insulin in the control of diabetes.

🌷 *Cinnamon-* spice stimulates the body’s insulin activity ; very useful in the treatment of diabetes.

🌷 *Jamun –* antibiotic, consumed raw and  seeds of Jamun -dried and  grinded- can be consumed .

🌷 *Garlic-* reduces the ratio of sugar in diabetics; rich in potassium; zinc and sulfur, which are components of insulin.

 *ONCE A WEEK Consume:* 

☘️ *Leaves:* 

🌺 *Cabbage-* Leafy cabbage keeps the insulin levels under control and it also helps in weight loss.

🌺  *Spinach-* Cook with pulses or as single-(Rich in magnesium, folate, and potassium)

🥀 *Pulses:* 

🌼 *Soybean* -source of protein, vitamins, salts.

🌼 *Chickpea-pulse* works as a tonic by soaking it in the water overnight and eating with honey in the morning; 

The water that is soaked in gram can also be used as a tonic.

Drinking gram water increases the rate of use of glucose in diabetics, which does not accumulate more sugar in the blood.

Peas keep the level of blood glucose at a normal level; if a vegetarian then include peas.  

  🌹 *Veggies:* 

 

 🌸 *Bottle gourd juice* -drinking some on empty stomach in the morning could prevent some diseases in diabetics.

 🌸 *Onions* - control the blood sugar level by balancing insulin levels in the body.

 🌸  *Cauliflower* -exits toxins from the body; best for diabetics.

🌸   *Ladyfinger* -Bhindi cooked or raw;  or overnight  soaked in water.

🌸  *Bitter gourd* -consume three or four bitter gourd juice in the morning empty stomach.

 🌸 *Brinjal / Eggplant* - diabetics do not increase blood sugar levels and also control the production of insulin.

🌻 *Fruits:* 

  🍎*Apple -reduces* the risk of heart disease and stabilizes cholesterol levels in the blood in diabetics. 

  🍈 *Guava* -vitamin ‘C’ and fibre-rich, diabetics can eat freely; helps to control blood sugar.

  🥑 *Avocados* - in the treatment of allergic diseases; control blood sugar levels in the body; struggles against heart disease. 

 🌻*Tempting* :

🥛   *Curd -* very little sugar in it; helps reduce the   amount of blood sugar; Soup drinks can be eaten with lunch or afternoon snacks. 

  🍫 *Dark chocolate* - amount of sweets is very low; antioxidant; regulates insulin levels in the body.

Food to be avoided

 🌷Type 2 Diabetes:

🌻FOOD TO BE TAKEN LIBERALLY

1. Clear soup 

2. Raw veggies:  cabbage, cucumber, onion, mushroom, lettuce, radish, chilli, etc. 

3. Thin butter milk

4. Spices to taste   

🌻FOOD TO BE TAKEN IN LIMITED AMOUNT 

1. Cereal - Wheat, Millet, Maize, Rice, Bread, Noodles, Roti

2. Dal, Pulses-Whole pulses: Chana, Rajma, Soyabean instead of split pulses or their dal.

3. Root vegetable - Potato, Sweet potato, Carrot, Tapioca 

4. Vegetable oil. 

5.  Fruit like Apple, Banana, Orange, Gauva 

7. Whole wheat powder preferred to refined wheat powder 

🌻FOOD TO BE AVOIDED

 1. Sugar, sweets, candies, jam, jelly, glucose, cake 

2. Alcoholic beverage and soft drink

 3. Concentrated milk preparations 

4. Fried preparations 

5. Cream, Dalda, Butter

Food to be taken liberally

 🌷Type 2 Diabetes:

🌻FOOD TO BE TAKEN LIBERALLY

1. Clear soup 

2. Raw veggies:  cabbage, cucumber, onion, mushroom, lettuce, radish, chilli, etc. 

3. Thin butter milk

4. Spices to taste   

🌻FOOD TO BE TAKEN IN LIMITED AMOUNT 

1. Cereal - Wheat, Millet, Maize, Rice, Bread, Noodles, Roti

2. Dal, Pulses-Whole pulses: Chana, Rajma, Soyabean instead of split pulses or their dal.

3. Root vegetable - Potato, Sweet potato, Carrot, Tapioca 

4. Vegetable oil. 

5.  Fruit like Apple, Banana, Orange, Gauva 

7. Whole wheat powder preferred to refined wheat powder 

🌻FOOD TO BE AVOIDED

 1. Sugar, sweets, candies, jam, jelly, glucose, cake 

2. Alcoholic beverage and soft drink

 3. Concentrated milk preparations 

4. Fried preparations 

5. Cream, Dalda, Butter

Taking Insulin

 Type 2:

🌷TYPE 2 diabetics  can  develop low blood sugar levels..., especially if   using insulin.

🌹Symptoms::: 

## Sudden, intense hunger

## Dizziness or light-headedness

## Excessive sweating--- sudden and without regard to temperature

## Shaking or tremors

##  feelings of anxiety

Irritability, mood swings, and sudden emotional outbursts  --- behavior

## Confusion or inability to concentrate

## Weakness or drowsiness

## Blurry vision

## Slurred speech

## Sleep disturbances, including night sweats, nightmares, waking suddenly and crying out, or feelings of confusion 

upon waking .

🌿Reasons for....

 hypoglycemic 

@  Take  insulin or oral diabetes medication but then skip a meal, delay eating, or eat very little

@ Develop it as a side effect of other diabetes medication

@ Exercise strenuously without adequate food intake

@ Excess  alcohol intake

☘️Quick treatment for hypoglycemia include: 

🌻Juice or regular soda (not diet)

🌻Sugar, honey, or corn syrup

🌻Raisins

Papaya leaves

 🍃🍃🍃

 *Papaya leaves* 

🌿🌿🌿

 Help in enhancing insulin sensitivity.

(It decreases the enzyme levels of ALT and AST, the bio-markers of type 2 diabetes, for improving insulin sensitivity so that cells can efficiently take up the glucose). 

 Reduce the chances of complications that may follow diabetes such as fatty liver, kidney damage and oxidative stress. 

 Helps to heal wounds faster because of its antioxidant and antibacterial properties.

Papaya *Leaves Tea* 

• Papaya leaves- 10

• Water- 8 cups

• Add papaya leaves to water.

• Boil the water till it is reduced to half of its quantity, about 4 cups.

• Let it cool down

• Have this in small doses throughout the day. This detoxifying tea is good for overall health too as it cures indigestion and boosts immunity.

☘️☘️☘️

Dr.MS

Yoga for Diabetics

 🌷Yoga for diabetics:

🌹Bhastrika Pranayama

Morning 

3 minutes

Massage brain centers, metabolic control of insulin action.

🌹Bhramari Pranayama

Morning & Evening

10 minutes each time

Control high blood pressure, relieves stress & anxiety

 🌹Kapalbhati Pranayama

Morning

5 rounds..... Improve pancreas efficiency in insulin production, control glucose levels in the blood.

 🌷Sitali and Sitakari Pranayama

Evening

5-6 minutes Lowers blood pressure, cooling effect.

🌹Anulom Vilom Pranayama

Morning & Evening

5-10 minutes Increase flow of oxygenated blood to brain, saves blood vessels from inactivity.

Body mass Index

 🌷 *Body Mass Index*

BMI  is a  calculation using height and weight.

 BMI = 

kg/m2

 where kg is a person's weight in kilograms and m2 is their height in metres squared.

BMI :

Below 18.5 Underweight

18.5—24.9 Normal

25.0—29.9 Overweight

30.0 and Above Obese.

Please calculate and check👆🏼

Ice creams

 🌷Ice creams???

Healthy way to  satisfy your sweet tooth... is  Instead of ice cream, grind/ blend up frozen bananas ...... Or enjoy a small chunk/ piece  of dark chocolate, rather than a milk chocolate bar.

Feel like eating sweets

 🌷Feel like eating sweets...

Eat sweets with a meal, rather than as a stand-alone snack( single item) . 

When eaten on their own- (only sweets)........

it  cause your blood sugar to spike/ increases. 

But if you eat them along with other healthy foods as part of your meal, your blood sugar won’t rise as rapidly.👍

Tip of the day

 Type 2 Diabetes

Tip of the day:

🌷Instead of...

White rice

Try...

Brown rice, riced cauliflower

🌷Instead of..

White potatoes ( fries and mashed potatoes)

Try...

Sweet potatoes, yams, cauliflower mash

🌷Instead of...

White bread

Try...

Whole-wheat or whole-grain bread

🌷Instead of...

🌽 corn

Try...

 

Peas or leafy greens

Tonic for diabetes

 Tonic for diabetics:

Ingredients:

🌹Water

🌸 Fenugreek seeds/ meethi

🌺 Turmeric powder/ whole turmeric/ haldi

🌻 Cinnamon sticks

# Boil  a glass of water,add Fenugreek seeds.....add turmeric powder,mix,add Cinnamon stick(1-1/2),boil to reduce it to half.

# Cool...and drink early morning on empty stomach....18-27  days.

#Along with this have only multi grain atta (flour) Rotis.

# Excercise: walking daily morning n evening: 30-45 mints.

Try out👆🏼👍🏽👍

Tips to move more

 🌺

*Tips to move more:::* 

# Use the stairs both up and down instead of lifts  /elevators. 

# Park vehicle a short distance before office/ malls  and walk the rest of the way.

#  If public transport is chosen, get off a few stops earlier and walk the rest of the way.

# While working take frequent activity breaks.

#  Get up and stretch, walk around, and give a chance for your muscles and mind to relax.

# During the day if any free time is found, take a brisk stroll around the neighborhood or your office building instead of snacking.

# When you travel, walk around the train station, bus station, or airport 

 than sitting and waiting.

Tip of the day

 Type 2 Diabetes

Tip of the day

🌺 *Be Active* :

🌷  *Do as you feel* 

*Excercise : this should not be strict action or punishment for US...

 No push ups or perfect rules of Gym.

* *Do what you like* :

#  Want  to  dance 💃🏼💃🏼💃🏼... start now'

# Want to Play: recollect childhood game's.

# Walking ??? 

While talking over phone👍 ( speaker mode preferable- if @ home')

# Simple terrace walks / garden walks while speaking and spending time with plant's ( watering; cleaning- not strict gardening ... just moving around).

#  Planning for a swim.....go ahead 👍

# Want to count steps.....

Take a staircase

# Wish to go out...

Walk around the malls ( window shopping)

# Strech at Home if wanting  to stay indoors while you watch your favourite show.

# Jog at the Same place? Try in front of mirror.

# Start a new hobby.

# Replace negative thoughts with positive ones.

Good day 👍

General rule

 Type 2 Diabetes: 

General rule:

After lunch:  

normal sugar levels:

🌺 Age 50 and below:

Less than 140mg/dl

🌺Age 50-60:

Less than 150 mg/dl

🌺 Above age 60:

Less than 160 mg/ dl

Oral glucose tolerance test

 Oral glucose tolerance test

For healthy:

Normal blood sugar levels:

Fasting

 *140 mg/ dl*

After food intake:

After 2 hours if more than 200mg/ dl indicates High sugars.

Values between 140-199mg/dl indicates Pre diabetes.

General health Tip

 GENERAL HEALTH TIP:

TIP OF THE DAY

🌺 Whatever be the food, if it is taken within limits; one' is bound to be healthy.

 *Ati tindi mati Hani 

Mita tindi ati hayi*  

Food taken in excess causes mental derangement, whereas limited food intake bestows Joy and health.

Tip of the day

 TYPE 2 DIABETES:

Tip of the day

Avoid-Have- Follow

 *Avoid* 

🌺 Underground vegetable more starchy- example: potato; sweet potato; yam

 *Have* 

🌺Above ground vegetables less in starch- example: 🍅 tomatoes

 *Follow* 

🌻 Healthy lifestyle: eat daily-

More green vegetables

All'dry fruits

Dr.MS🙏🌹🌻

Tip of the day

 TYPE 2 DIABETES:

Tip of the day

🌺Cut down ( reduce) 5 whites:

🌷 Rice

🌷Sugar

🌷Maida

🌷Salt

🌷Milk

Dr.MS🙏🌹🌻

🌷General health tip:for CARONA

 

General health tip:for CARONA




Hot water  drinking  is good for  throat.

Virus-- like Corona  is hidden behind the paranasal sinus of  nose for 3 to 4 days.

This hot water  does not reach there.

After 4 to 5 days this virus that was hidden behind the paranasal sinus of the nose reaches  lungs.

Then trouble of  breathing begins

IT is very important to take steam, which reaches the back of  paranasal sinus.


At 40°C, this virus becomes disabled i.e. paralyzed.
At 60°C this virus becomes so weak that any human immunity system can fight against it.
At 70°C this virus dies completely.



One who stays at home should take steam once a day.

If you go to the market to buy vegetables, take it twice.


Anyone who meets some people or goes to office should take steam 3 times.

🌻Plan for the week:Type 2 Diabetis

Plan for the week:Type 2 Diabetis


Monday

Breakfast:  chapati or roti with veggies /vegetable dalia/1-3 whole wheat toast with vegetables and a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits.
Lunch: 1-2 chapatis with vegetables, 1 bowl of dal and curd.
Evening snack: Roasted chana/sprouts or fruits.
Dinner: 1-2 chapatis with vegetables and salad, optional-1 bowl of dal or curd.



Tuesday

Breakfast: Vegetable oats/milk with oats or dalia/ 1-2 whole wheat toast with grilled vegetables along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits.
Lunch: 1 bowl of rice / 2 chapatis-kneaded with boiled dal and vegetable salad and curd.
Evening snack: Roasted bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 chapatis with mixed vegetables and salad.

Similarly, the same can be followed for the week with changes:


Breakfast:

       Phulka
       Roti
       Chappati
       Idli
       Dosa
       Oats
       And so on......


Lunch:

       Rice+dal
       Roti+dal
       Roti+ veggies
       Rice+ dal
       Along with curds /buttermilk/milk



Snacks:

       Fruits
       Sprouts
       Ragi
       Channa
       Paneer



Dinner:


       Rotis
       Salads
       Upma
       Poha
       Chella

.DIABETICS RESOULTION

DIABETICS RESOULTION

Walk More, Sit Less

Can be done anywhere, requires nothing /cost free

   1.   An emotional effect of walking is associated with positive influences on psychological well-being/ promotes the secretion of serotonin-- the happy hormone. About 20 minutes walking at a normal pace.

2.,      Walking could be a replacement for taking insulin.

3.     Prediabetes/Overweight/Obese:if walked regularly-20 minutes per day  have a 30% lower risk of developing type 2 diabetes compared to those who did no walking at all.

4,      Take 1 step at a time: take it slow, set achievable steps and then increase. If you don’t walk at all right now, make a goal to walk one minute per day. Next week, walk two minutes per day. 

5.     Make a schedule: on calendar/ not on cell phone–Set goal 80/90/100 minutes of walking per week: 15 minutes per day. 

6.     Walking should not be done after a prolonged gap in between meals.

7.      If friends and family: can help keep you accountable for steps, make the time move more quickly.

  8.  Talk while you walk: calling family members/friends/ or  listening to audio books, music. 

9.      If No plans to walk: Then can park farther away when you go to the store, take the stairs instead of the elevator or escalator, and take walking breaks at work.

10.    Take a 15-minute walk after every meal: no abdominal pain or discomfort, then a 15 min post-meal walk improve digestion process and also maintain healthy blood sugar levels. One has to start walking slowly and then do slow acceleration for up to 16–31 mintues.

11.    The post-meal walk helps to draw the glucose from the bloodstream to be used up by the muscles and also avoid the sugar spikes that happens immediately after eating.

12.     Walking, in particular, helps in reducing the belly fat, which is one of the contributing factors for type 2 diabetes. 

13.       Regular exercises have shown to improve insulin sensitivity and hence important in the management of diabetes.

14.    A minimum of 10,000 steps a day is ideal for diabetes.

  15. Walking indoors: No excuses to skip the walk – no matter the weather outside; record how much you walked-steps count.

16.       Walking outdoors: great for mood and mental health; Fresh air and daily dose of sunlight-Vitamin D.

17.       WALK PLAN: Start at a moderate pace and increase it once every few days. Walk should make you sweat. Drink a glass of water before the walk and keep some sweets, dry fruits or fresh fruit in hand. 

18.     Carry water with you: If you are on medication, must be taken after the walk.

19.      By walking every day for 30 minutes to an hour, diabetics CAN  improve glucose control.  Exercise helps muscles absorb blood sugar, preventing it from building up in the bloodstream. Weight control. Regular walking burns calories; this can help control weight, which in turn can reduce health risks.

20.  Shoes: need to fit comfortably, with plenty of room in the toe area. 

   Walking shoes are different from running shoes.
    Walking shoes should be flatter.
    Cotton socks can retain moisture.

🌷Type 2 Diabetes:🌻Time and Meals

Type 2 Diabetes:

1.Time and Meals

Diet plan- try out- can alter according to your taste buds:

2.6:30 AM

2 tsp methi seeds, soaked

1 glass of lukewarm water/ cinnamon sticks added warm water


3. 8.30 AM

2 Millet Vegetable Cheela/3 medium Idli/Dosa-1 tsp green chutney


4. 11.00 AM

1 glass of buttermilk
1 apple/ fruit ( mosambi)

5.1.30 PM

1 cup Mixed Vegetable Salad
2 multigrain chapati
OR
1 chapati
½ katori / bowl brown rice
1 katori Methi Dal
1 katori Bhindi sabji/ any sabji with min carbohydrates

6.4.30 PM

1 cup Lemon green tea without sugar/honey

1/4  cup Roasted Chana/ proteins

7. 7.30

1 katori/ bowl  sprouts salad

1 cup Mixed vegetable Daliya/ or only proteins

2 tsp Mint curd chutney
OR
8.

 8.30
1 chapati
2 katori / bowlsPalak sabji

9. 10 PM

1/2 cup milk without Sugar

 

TYPE 2 DIABETES 🌷Safe to drink:

 

TYPE 2 DIABETES/SAFE TO DRINk

Safe to drink:
1.      Water
2.      Tomato juice
3.      Unsweetened tea/ coffee.


Drinks to avoid:
1.      Regular soda
2.      Energy drinks that contain sugar.



       Water
Water won’t raise your blood sugar levels. High blood sugar levels can cause dehydration. Drinking  water eliminates excess glucose through urine. Consume daily 9/ 13 cups per day.
Water + create some variety by:
•       adding slices of lemon, lime, or orange
•       adding herbs- mint, basil
•       crushing fresh or frozen raspberries.



       Low-fat milk
Choose unsweetened, low-fat, or skim versions of milk. Add nuts and blend-chill and drink.



       Dark Chocolate
Dark chocolate has calcium mix it with low-fat milk. This can be consumed after working out /physical activities / a gym.



       Hot Chocolate
Mix 1 cup of low-fat milk with 2 squares of  dark chocolate, 1 teaspoon of vanilla, and a little cinnamon.


       Chocolate Milk
Low-fat chocolate milk .Mix milk, 3 teaspoons of cocoa powder, and 2 tablespoons of the zero-calorie sweetener.



       Protein drink
Protein Chocolate Smoothie
Cottage cheese, cocoa powder, and almond milk.



       Choc-coffee
Chocolate and coffee pairing- bitter sweet flavor --mixing 1 cup of brewed coffee with 1 tablespoon of cocoa powder, 2 tablespoons of low-fat milk, and a little of zero-calorie sugar substitute.



       Coffee
2 to 3 cups per day--caffeinated and decaffeinated coffees- unsweetened. Without adding milk, cream, or sugar to decrease the overall calorie count and not to affect blood sugar levels.



       Sweet Tea/ iced tea
Tea with crushed fruit (raspberries/ Strawberries). Strain, chill and add no-calorie sugar substitute.



       Chai Latte
Steep one or two chai tea bags in a cup of unsweetened almond milk or soy milk, and spice it up with cinnamon and black pepper for flavour.



       Tea
Drinking up to 3-4 cups a day might lower risk of type 2 diabetes. Choose green, black, or herbal tea, avoid added sugars. Create a refreshing taste with iced tea( chilled fragrant tea), with few slices of lemon/ jasmine green tea.



       Vegetable juice
Tomato juice or any vegetable juice alternative- blend of green leaf vegetables  or cucumbers with a 2-3 berries for a flavourful (contains  vitamins and minerals).



       Lemonade
Mix water, fresh-squeezed lemons and ice for a refreshing beverage without a single carb or calorie in sight.



       Orange Juice
Blend with ice and  no added sugars/non sweeteners. The fiber keeps full.



       Cocktail
Grape-Pineapple Mint and no added sugar.



       Cranberry juice
Cran-Mango and Cran-Pineapple- only 2 grams of carbohydrates and 10 calories per serving, and provide cent percent of daily requirement for vitamin C.



       Sabza Seeds Cooler-ingredient in Faludas
Teaspoon of Sabza seeds, wash and put them in water, coconut water, or iced green tea.Shake them a little. Add ice cubes; add rock sugar/ raw honey/ or jaggery powder.



       Fruits and Veggies Smoothie
A glass of fresh coconut water,  add a bowl of spinach, a piece of mango; a little bit of beetroot, blend away! Fresh smoothie ready. Mango adds some sweetness ,the spinach brings fibers, coconut water is to stay hydrated.

OR Cucumber, Mint & Watermelon Smoothie

OR berry smoothie------half a cup each of blueberries, strawberries, and banana. Blend with ice.