Tips For Breaking Your Soda Addiction

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Soft drinks do more harm to your body than good. Regular consumption of soft drinks affects your bones, teeth and waistline among other parts of your body. Here are some tips on how to break soda addiction.

Irresistibility

Most of us know that soda is not good for us, but we still drink it anyway. The refreshing jolt, pleasant fizz and sweet taste of soda feels like the only thing that can quench thirst, wash down a meal and get you through a hot afternoon. Whether you are a regular consumer of soda (regular or diet), or an occasional sipper, cutting down on your intake will have many benefits to your health. Here are some reasons why you should cut back on sodas and how to make the process bearable.

Why You Should Stop

One of the major problems with consumption of soda is the excess calories they contain. The is mainly due to the excess sugar used to make sodas. In additional to this, sodas do not add any minerals or vitamin value to your body.

Other studies shows that soda can also cause harm to your health. Soda intake has been linked to diabetes, tooth decay and a number of bone related issues. This could be due to the fact that most people no longer take beverages such as milk, and will only take soda which contains high levels of phosphorous.

Is Diet Soda Bad For you?

While diet soda doesn’t contain calories, that doesn’t make it good for your health. In fact, study shows that diet soda may not even help you lose weight. On the contrary, most people taking diet sodas are likely to suffer from obesity. Basically, the only difference between diet and regular soda is the fact that one has calories and the other one doesn’t. Otherwise, both of them pose the same health risks.

Getting Rid of The Addiction

If you want to quit soda, convincing yourself that you need to stop won’t be enough. While it is not easy for some people, it is quite doable. Just like it is the case with drugs, you’ll need to wean yourself off slowly.

Mixing soda with water can help break the addiction. Water will not only reduce the amount of soda you are taking but also hydrate your body which is never a bad thing. If you take soda for the jolt to liven you up in the morning, then you can try using unsweetened tea as an alternative. You can use a small amount of sugar or mint to give it some flavor.

Before taking soda, try drinking a glass of water which will reduce the craving.

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What Are The Healthiest Types Of Rice?

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A familiar staple of many civilizations, rice is a versatile source of energy and nutrition. Many fad diets vilify rice because of its reputation for having a high carbohydrate content, but it can provide valuable nourishment to an active body. The key is to choose healthy types of rice that meet each person’s specific nutritional needs. Dietary requirements can vary, just as many types of rice and their health benefits can vary.

White rice, for example, has little nutritional value because the nutrients have been removed in processing. Its primary value is in its fast-digesting carbohydrates after a vigorous workout. The blood sugar spike from white rice can otherwise result in fat gain. Brown rice varieties such as basmati or jasmine, though, still have their bran and germ layers. This means they contain B vitamins, magnesium and phosphorus. Brown rice also offers the benefit of containing enough dietary fiber to slow digestion and satisfy hunger for longer periods of time.

Wild rice is another that offers a number of health benefits. Technically, wild rice is an aquatic grass seed. Its rich, nutty flavor and chewy texture, however, make it a delicious option that is also nutritious. Wild rice boasts of nutrients such as zinc, phosphorus, B vitamins, folate and magnesium. Sprouted rice provides even more nutrition. With this variety, the grains have begun to germinate. This means they are starting to sprout into a new plant, a process that boosts the nutritional value of the rice. Because the shell is softened during the sprouting process, this type of rice is also easy to digest.

An heirloom rice, Wehani is another healthy option. With its buttery aroma and russet color, this whole-grain rice has complex carbohydrates that are slow to digest and beneficial to hard-working muscles. Loaded with dietary fiber, this rice can cause tummy discomfort if eaten shortly before a heavy workout.

For an interesting selection of types and flavors of rice, consider browsing an ethnic market or health food store. Look for types that will curb hunger, taste great and provide sufficient nutritional value.

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Best Natural Sources Of Dietary Fiber

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You may have heard about fiber but perhaps you haven’t been paying attention to its benefits. Besides promoting the healthiest digesting tract, dietary fiber is crucial in reducing risks of heart disease, stroke or hypertension. So how much fiber should you consume each day to stay healthy?

How Much Dietary Fiber You Need

Consuming too much or too less will directly have an adverse effect on your body; you have to learn how to find the balance. Fiber is either soluble or insoluble mostly found in plant based foods. The right amount of fiber slows down digestion for maximum nutrient absorption while making waste softer and heavier for easier excretion.

Adults below the age of 50 require about 38 grams of fiber a day while women require 30 grams of the same. Anyone above the age of 50 will require about 30 grams if it’s a man and 21 grams of dietary fiber a day for a lady. Though whole grains do have some amounts of fiber, they do not provide the full amount required.

The Best Sources of Fiber

Consuming split peas is one way of boosting your dietary fiber intake. One cup contains about 16.3 grams of fiber and it is ideal to cook with stews or soups. Lentils are also great fiber sources and one cup carries around 15.6 grams of fiber when cooked. Black beans and lima beans are a third source you can consider, each providing about 15 grams and 13.2 grams of fiber respectively. Artichokes are known to carry the most fiber content, with about 10.3 grams in a medium sized artichoke. Then there are other fiber rich foods with about 8 grams of fiber per cup or less; they include peas (8.8grams, Broccoli (5.1 grams), Brussels sprouts (4grams), blackberries (7.6grams), Pears (5.5grams) and raspberries (8grams).

We agree it may not be easy supplying yourself with all these ingredients every week, so there is another solution. The avocado is by far the easiest plant food you can get with about 6.7 grams of fiber in half a fruit. If raspberries or Brussels sprouts don’t come by easy, an avocado salad a day is enough to keep your bowels rejuvenated.

A dietary fiber cannot be ignored; it is the best solution to avoid constipation or bloated tummies.

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Healthiest Indian Food Dishes

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Eating healthy doesn’t mean that you have to sacrifice on taste. There is a wide range of Indian cuisines that are both rich in nutrients and tasty. If bland foods like corn flakes and oats is not your thing, here is an overview of some healthy Indian food dishes that you can try out:

Idli

Idlis are great source of proteins and carbohydrates. The fermentation process that it goes enhances its vitamin B content and generally increases the bioavailability of the proteins. What’s more, its fat content reduces as it is steamed and becomes more digestible. Combining Idli with rice is great as amino acids in them complement.

Sattu

This North Sattu staple was originally made of roasted gram flour. Today, however, it includes other nutritious flours such as wheat and barley. It can be prepared in a myriad ways including laddoos, parathas, litti chokhas and many other variations.

Dhokla

Dhokla is mainly made with gram flour and is steamed. It has low glycemic index (meaning it releases glucose at a considerably sustainable rate) making it good for diabetics. The fermentation process that the flour goes also boosts its nutritive value.

Bajra

Bajra or pearl millet is popular in Rajasthan and has been used by Indians since the pre-historic times. Bajra is majorly eaten in rotis or khichgis form, especially during winter.

Daliya

Daliya is made with broken wheat or whole wheat grits and is very popular in North India. It can be consumed as savory daliya, sweet daliya, or kheer. It is a complex carbohydrate, so the rate at which it gets digested is a bit slow and hence releases glucose at a slow and sustained rate. Like Dhokla, it is ideal for the diabetics and people who want to lose weight or those with high cholesterol levels.

Sprouts

Although not an Indian traditional favorite, its health benefits are immense. During the germination process, all their nutrients are broken down into simplest components making them easily absorbable by the body. They are rich source of minerals, proteins, vitamins and fiber.

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